Another incredible show, some big energy from guest Bill Grundler, owner of Cross-Fit Inferno in SLO and Paso Robles. Check us out on ESPN 1280AM The Ticket!
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May 13
22
Guest Eric Benson of Arts Cyclery
On tonight’s show, the Living The Run crew interviews Eric Benson of Arts Cyclery about the AMGEN tour race. Another great show on ESPN 1280AM The Ticket. Live Healthy, Live Bold, Live The Run.
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Paul and I get ‘down and dirty’ with master Gardener Gabriel Frank of Gardens by Gabriel. Gabe will give us insights into composting, growing your own edibles, the similarities between dirt and your gut, and how to create your own oasis at home. Critical stuff when it comes to your health, when it comes to Living the Run. And of course, Virginia of Vert Foods will chime in on ‘Comfort Foods’ and Athlon Elite’s Ryan Joiner will continue on his exercise tip advice going into the summer. Don’t miss us tonight at 6pm LIVE on ESPN 1280 AM The Ticket.
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How to avoid the pitfall of “comfort foods”
Is a cupcake really the best alternative when feeling blue or is there a better way to use food to increase your natural serotonin levels?
While carbohydrates can quickly trigger a release of serotonin (oh those casseroles and lasagna after a hard day of work), but they do nothing to stimulate the ONGOING production of serotonin and with the glycemic load can actually do more harm than good as well as disrupt sleep patterns.
What you need to stay in balance and how we used them for tonight’s beef teriyaki, asparagus and blueberry salad:
Beef marinated in ½ teaspoon fresh grated ginger, ¼ cup Bragg’s Amino Acid, ¼ organic balsamic vinegar, ¼ cup olive oil, 1 teaspoon Himalayan sea salt, 3 lemons squeezed, 1 orange squeezed, 2 tablespoons raw honey. Slice beef thin and marinade in sauce, cook at 350 in sauce until desired amount of “done”. Pull beef out and leave ¼ cup sauce in pan, add asparagus to remaining sauce and cook until crisp on end. Put cooked beef and asparagus on a ½ cup shredded raw cabbage, sprinkle with raw sesame seeds and top with fresh blueberries and remaining sauce.
Vitamin B rich foods – beef and amino acids
Folate and vitamin K – asparagus
Immunity boosters – raw honey and blueberries
Oxidative stress and immunity – blueberries are some of the highest mineral dense foods and some of the antioxidant compounds help with foggy memory (plus they are just yummy!)
In addition:
On last night’s Living the Run show we talked about the importance of saucing your vegetables and entrees to create pleasure (and nourishment) with your foods. In this case the sauce contains vital immune building properties including fresh lemon, ginger, thyme and raw honey as well as amino acids.
I have had some tell me “isn’t it better to keep the sauce off of foods or eat your veggies without dressing”. Think of healthy saucing like a more nutrient concentrated version of juicing (and like soup making without all the water). For those that juice carrots and oranges, try doing the same but add some olive oil or coconut milk (fats help absorb the nutrients!), add fresh garlic, turmeric, and curry powder and you have a fabulous nutrient dense “sauce” for your chicken!
May 13
14
Pole Vault Record Holder John Prader
This episode of Living The Run on ESPN 1280 The Ticket has Rex and Paul welcome Cal Poly’s new record holder in the Pole Vault with a soaring jump of 18’7″ John Prader. Live Healthy. Live Bold. Live the Run.
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Apr 13
26
Last Show With Producer Max Woodcock, Natural Sweetners, Miracle Miles For Kids, And Summer Fitness
Come shed a tear with us tonight as Max Woodcock, Producer of Living the Run since its inception, produces his last show. Max is off to new endeavors in Portland, Oregon and we thank him tremendously for all he’s brought to the show! Also tonight at 6pm on ESPN 1280 The Ticket, Rex and Paul welcome Jamie Baker and friends from The Family Care Network as they prepare for this weeks Miracle Miles for Kids Run, Virginia of Vert Foods talks ‘natural sweetners’ and Ryan Joiner of Athlon Elite tells us what lies ahead for Summer Fitness. All this and more tonight on Living the Run!
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Is there such a good thing as a “good” sweetener? And is it possible to have a sweetener that has no calories?
We are caught up in the idea that we can have something that is sweet and yummy but without the sugar and carbs, because society has convinced us that all carbs and calories are bad. So instead of transferring our desires for sweetness into a mass marketed product that can actually do harm to us, how about we choose NATURAL sweeteners, that contain some minerals and nutrients (think how great currants are for us).
The idea is when you are craving something sweet, don’t go for the unnatural chemical produced sweeteners and don’t believe something that is TOO GOOD TO BE TRUE.
Maple Syrup Cheesecake: organic raw cream cheese (no additives, preservatives or harmful agents), organic cage free eggs, true vanilla extract, organic maple syrup, and the crust is walnuts, currants and cinnamon. This treat has phosphorus, magnesium, protein, calcium, and some healthy Omega 3s. The added vanilla and cinnamon increase the sweetness so you don’t have to use as much maple syrup.
- Virginia, www.vertfoods.com
So here is a breakdown of what is or what isn’t consider a natural sweetener from www.foodrenegade.com
What is A Natural Sweetener?
This may seem obvious, but as more and more dubious products hit the market claiming to be “natural” sweeteners, I think it’s time to set the record straight. A natural sweetener is one that a person could reasonably expect to grow, harvest, and process themselves without the use of added chemicals, enzymes, or expensive machinery. So, let’s do a quick exercise.
Agave Nectar? — NOT NATURAL Agave Nectar: Good or Bad?
The short answer to that reader’s question is simple: agave nectar is not a “natural sweetener.” Plus, it has more concentrated fructose in it than high fructose corn syrup. Now, let’s get into the details
Maple Syrup? — NATURAL
Miel de Agave (traditionally made agave nectar)? — NATURAL
Honey? — NATURAL
Truvia? — NOT NATURAL Of course not! Despite attempts to get straight answers from the folks at Cargill and Coca-Cola who manufacture Truvia, all we know about it is that it’s made first by steeping the stevia leaves in boiling water. But how it goes from being “stevia tea” and gets converted into a crystallized ingredient called rebiana is a mystery of the food industry. Surely there’s some kind of processing involved, no?
Sorghum Syrup? — NATURAL
Turbinado Sugar? — NOT NATURAL
Sucanat? — NATURAL
Sugar Alcohols (like xylitol and erythritol) — NOT NATURAL
Are you starting to get the idea? While I don’t actually grow or process any of these natural sweeteners myself, I know *how* it’s done and know that I could do it myself. I don’t live in Vermont or the Carribean, and while I could raise honey bees, I don’t want to. The point here isn’t that I actually make all my own natural sweeteners, just that I could (given the right circumstances).
Stevia
Stevia is an herb that tastes sweet on the tongue without any actual sugar molecules to send your metabolism into a tailspin. As such, it’s awfully nice to use when you’re trying to reduce sugar intake or go low-carb. The white, powdered versions of Stevia out there are highly refined mysteries and therefore suspect. I’m not saying it’s impossible to make a white, powdered version of Stevia in my own kitchen, but I just don’t know how I’d do it. And unfortunately for most of the companies selling the stuff, they’re not willing to disclose how they do it either. So, for now, I’ll assume it’s some kind of weird, chemically-enhanced refining process and stay away from the stuff.
That said, the green-leaf stevia is a plant that I have actually grown on my own patio. I’ve used it for the following:
1) Adding fresh or dried leaves to tea leaves or other herbal teas before brewing in order to add a natural sweetness without the use of sugar.
2) Making a liquid stevia extract using vodka, which I then use to do things like make homemade chocolate milk for my kids or sweeten already brewed or cold beverages. I also use it in my better barbeque sauce recipe.
(See Resources for listings of where you can buy Stevia online.)
Coconut Palm Sugar and/or Sucanat/Muscovado
I use these in baked goods or other recipes that call for granulated sugar. I can substitute these fairly well for sugar without it dramatically altering the final consistency or flavor of the recipe. Although these are still sugar and still bad for you, at least they’re unrefined and have the naturally-occurring trace minerals present.
(See Resources for listings of where you can buy Sucanat or Muscovado online.)
Raw Honey
I stir this into hot beverages, use it to sweeten dips or dressings, and use it to make my favorite ice cream. I very rarely substitute honey for granulated sugar in recipes as it has a strong (and different!) flavor as well as a different consistency. As a rule, though, if you do try to substitute it, you’ll want to follow the tips in this how-to.
(See Resources for listings of where you can buy wild, raw honey online.)
Maple Syrup
This occasionally gets used to top our grain-free pancakes. I’m sure there are other uses for it, but that’s all this sweetener does in our house.
(See Amazon for listings of where you can buy Maple Syrup online.)
Sorghum Syrup
This, too, occasionally gets used to top our pancakes. Sorghum syrup is a traditional natural sweetener used in the South, but originally hails from Africa. I use it over these almond flour biscuits and in my pecan pie (instead of corn syrup).
(See Amazon for listings of where you can buy Sorghum Syrup online.)
Listen in to our show as we pay tribute to those in Boston. Julie Taylor of Runners Warehouse shares her experience as a runner in the event and Winter Vinecki reveals what its like to experience a city coming together after a tragedy.
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Apr 13
15
SLO Marathon Recap!
Is the rumor true? Did the winner of this year’s SLO Marathon really have a baby 11 months ago? Remarkable weekend, incredible stories all recapped on tonight’s show on ESPN 1280 The Ticket.
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Last show prior to the 2nd Annual SLO Marathon weekend. Tonight Rex & Paul welcome last year’s male winner Van McCarty to talk about defending his title. Also, the biggest name in Ultramarathon running, author, and special guest at this year’s race Dean Karnazes returns to Living the Run. Dean will share what it means to reminisce about his Cal Poly days, giving to the SLO Community, and share a little advice to all participants in this year’s race. Don’t miss us tonight from 7-8pm on ESPN 1280AM The Ticket.
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We welcomed Co-Host Paul Terek back to the show and had a remarkable interview with Julie Weiss, The Marathon Goddess, who just completed her goal of 52 marathons in 52 weeks in an effort to raise money for pancreatic cancer. Incredible story, great woman, a Living the Run moment at its finest! Check her out as she steps into her next journey with the same goal in mind of assisting those struggling with this awful disease. Thanks Julie…’We got this!’
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We’ve Got Breakfast Backwards!
Many of us, or maybe not, know that breakfast is the most important meal of the day. So why do we stick to pastries or nothing at all for the start of our day?
Instead of making a huge meal or going out and piling our plate high, how about eat part and save the rest for breakfast! The ideas of breakfast-only items are a marketing myth that allows food product companies to sell us a lot of packaged goods.
An Easy Rule To Remember:
Breakfast: Eat Like A King/Queen
Lunch: Eat Like A Prince/Princess
Dinner: Eat Like A Pauper
Also, dismantle the idea that dinner foods are for dinner – protein, carbohydrates and fat are exactly how you should be starting your day!
Here’s what was on my breakfast plate:
Raw Kale Salad, Salmon Stuffed Avocado with Garden Veggies, Raw Balls, and Quinoa Goat Cheese Bacon Wraps
Virginia Marum
Vert Foods
The Living The Run crew welcomes back to the show SLO Marathon Race Director Samantha Pruitt to talk last minute details for the race on April 7-9. Also, in studio, leading online athletic retailer and major sponsor for the marathon, Left Lane Sports will join us. Virginia Marum of VertFoods will talk making your own recovery drink and Ryan Joiner of Athlon Elite will bring you the exercise tip of the week.
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