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Making Cauliflower Rice...

This afternoon I turned a couple heads of cauliflower into rice! Not as cool as water into wine, but I'll take it.

I've had this on my mind for a long while; a recent Food Babe post with a simple recipe convinced me it's high time I got to it. Cauliflower is an irregular part of my daily vegetable medley. It's one of those vegetables I know I should consume, and I do, but I've been in search of something to convince my taste buds I like it more. Seems to me making rice from cauliflower would be the ticket. Based on this first attempt, it is.

Of course I did a couple of things wrong, beginning with forgetting to read the recipe before my grocery store run. Thinking I had lemons at home, but only having limes, guess which is included in the cauliflower rice? Happily it's not a primary component. Trying to stuff two heads of cauliflower florets into my big food processor didn't work, either. Only re-reading Food Babe's recipe did I realize it called for one head!

Both heads were converted to rice, handled in two batches in the machine. I made it all work.

I should have taken photos in my messy kitchen. When I'm cutting vegetables, and using the food processor, while preparing other food for the week, the place is a shambles. Probably would have been more exciting than these two stock pics. Of course, we all know what cauliflower looks like.

Here's the important thing: the finished product tastes great! I'm looking forward to happily including more cauliflower in my daily diet. Thanks, Food Babe.

@thefoodbabe, #thefoodbabe, #cauliflowerrice


Free+Style Has Arrived!

 Finally, the humonguous free+style: maximize sport and life performance with four basic movements, by Carl Paoli & Anthony Sherondy, has arrived! It landed with a clunk on my porch. This thing is so big and heavy it was shipped in a box! Four movements, 420 pages, what appears to be lush production. I cannot wait to get into it...

@VictoryBeltInc, @carlpaoli, #carlpaoli


OmegaMaine Omega-3 Oil

 Hopefully nobody reading this has any arguments with me about the essential need in our body of omega-3 fatty acids. Can we all agree that fish oil is one of the very few truly “everybody needs this every day” supplements to add to your food? Nobody eats enough wild-caught salmon each day (except perhaps Dave Asprey of, so we all have to supplement. 

OmegaMaine products are interesting. Packaged in tidy little 2 oz. bottles, available in five flavors, this is potent stuff. The company advertises that their improved formula delivers up to 2,705 mg EPA and DHA per teaspoon. This is a hell of a lot of goodness. They mix EPA and DHA in the triglyceride form and the free fatty acid form to create this combination. There’s 200 mg of omega-6 and 450 mg of omega 9. Five grams of fat total in the teaspoon.

Their research shows more efficient absorption. My taste buds tell me this omega-3 oil tastes great (flavors are lemon, mint, tangerine, vanilla and chocolate). According to their website, the flavors are all natural extracts from fruits, leaves or beans, purchased from a U.S. supplier. Whether that means the raw materials actually came from the U.S. is a different question I don’t have an answer for.

I like the product, find it essential for traveling, and easy to carry in a gym bag for those sudden meal situations. Nicely done., @MENaturalHealth


Stop With the Cleanses


Where Is Your Fiber Coming From?

The topic of fiber in one's diet is always on the burner. It's interesting, important and often frustrating for those of us attempting to lead by example and teach. For those just discovering the fiber content of Quest Protein Bars, for example, and chomping three or four daily thinking they're getting sufficient good fiber, please read and learn from my good friend and colleague Krystin Deneen.

In one of her regular emails to her personal clients, Krystin hit all the hot topics. She clearly explains the crucial differences between fiber on a nutrition label and fiber in real food. I was so taken with the clarity of her message I asked if I could reprint her email on the site. Krystin is happy to share. Read and learn:

In checking client food logs and my daily conversations about food I have had countless accounts of hearing concerns of getting enough fiber. Most of these conversations end with a client telling me their method of doing so is cereal, bars of some sort, and bread. While the grams of fiber may be high on the label it may not be doing what you think it's doing, and it comes at a heavy price. 

Let me explain. The fiber in highly processed foods like muffins, fiber-bars, and whole grain toast or cereal has been through a refining procedure that basically removes the natural fiber found in plants making them poor sources. The price you pay is the insulin spike from the sugar that is in almost all of these processed foods or the glucose that it's form of carbohydrate is converted into. (The fat causing spike from a piece of white bread is almost the same as from a piece of "high-fiber-whole-grain"bread.) These products are made up of mostly carbohydrates with a small amount of protein and fat. Carbohydrates are either starch, sugar, fiber, or all three. The problem is that the fiber percentage in these products is actually low. Fancy labels and marketing cause us to think they are higher than plants, but they aren't. Check it out:

Percentage fiber (as % of their carbs*) 
Brown Rice 4% 
Corn 7%
Oats 11%
Whole Wheat 12%
Barley 17%
Kamut 19%


Percentage fiber (as % of their carbs*) 

Apple 15% 

Pear 23% 

Apricot 25% 

Red Pepper 25% 

Carrot 29%

 Kale 33% 

White Mushrooms 33% 

Celery 50% 

Spinach 50%

What do these percentages mean? Well, here's an example to make this easier to understand: 1 Cup of raw Spinach is a total of 7 Calories and 1.1 Carbohydrates with 3.5 grams of Fiber while 1 Cup of Whole Grain Cereal Flakes is 170 Calories and 41 Carbohydrates (41!!!) with 5 grams of Fiber.

I think you know where I'm going with this email.

So let's go over some facts.

-Health experts say the recommended daily intake of fiber is between 25-35 grams per day.

-The benefits of fiber include its ability to stabilize blood sugar, reduce cholesterol, decrease risk of colon cancer, prevent constipation, and support a healthy body weight.

-There are soluble and insoluble fibers:

                                   Soluble Fibers: 

attracts water and form a gel, which slows down digestion. Soluble fiber delays the emptying of your stomach and makes you feel full,which helps control weight. Slower stomach emptying may also affect blood sugar levels and have a beneficial effect on insulin sensitivity, which may help control diabetes. Soluble fibers can also help lower LDL (“bad”) blood cholesterol by interfering with the absorption of dietary cholesterol.

                                             Insoluble Fiber:  

considered gut-healthy fiber because they have a laxative effect and add bulk to the diet, helping prevent constipation. These fibers do not dissolve in water, so they pass through the gastrointestinal tract relatively intact, and speed up the passage of food and waste through your gut. Insoluble fibers are mainly found in whole grains and vegetables.

-Good sources of Soluble and Insoluble Fibers


oatmeal, lentils, apples, oranges, pears, strawberries, nuts, flaxseeds, beans, peas, blueberries, psyllium, cucumbers, celery, and carrots.


seeds, nuts, brown rice, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, and root vegetable skins.

Still need proof and ideas? Keep reading.


Plant        Measurement         Fiber(g)


Spinach raw                     1 Cup                                 3.5 g

Spinach cooked               1/2 Cup                              7 g

Kale, Swiss Chard

and Collard Greens          1 Cup                                 8 g

Raspberries                      1 Cup                                 8 g

Pears (skin on)                  1 Med                                5.5 g

Apple (skin on)                 1 Med                               4.4

Blackberries                      1/2 Cup                            3.8 g     

Mango                              1 Med                              3.3 g

Sweet Potato                    5 oz                                  4 g


Split peas, cooked

1 cup


Lentils, cooked

1 cup


Black beans, cooked

1 cup


Lima beans, cooked

1 cup


Artichoke, cooked

1 medium


Green peas, cooked

1 cup


Broccoli, boiled

1 cup



Where are you getting your fiber?

Krystin Deneen

Xperience Fitness, Appleton