Category Archives: Nutrition

Vitamix-ing Never Gets Old

Never gets old. I think it just gets better every time I make one of these smoothies with the Vitamix. The usual suspects of ingredients.

  • Kale (1 cup)
  • Red chard (1 cup)
  • Broccoli (1/2 cup)
  • Apple (1/2 – 3/4)
  • Frozen blue berries (1/4 cup)
  • Avocado (half of a small one)
  • Raw almonds (6-8)
  • Ground cinnamon (1 tsp)
  • Pink Himalayan sea salt (a pinch)
  • Heavy whipping cream (1 tbl)
  • Coconut oil (1 tbl)
  • Plain full fat Greek yogurt (1 tbl)
  • Water (1 cup to start and add as needed)
  • Coffee (1/4 cup previously brewed and cooled)

In a plastic zip lock bag I froze the red chard, the kale, sliced apple, broccoli, and the blueberries. Freezing a bunch of the ingredients has 2 benefits:

  1. Stays fresh frozen until ready for use. Thus avoiding wilting or rotting your awesome vegetables.
  2. Reduce (or eliminate) the amount of ice needed to make the shake. Therefore packing in more nutrients per smoothie.



Big Fat Lies

Hi folks,

Below is a video excerpt from the “Fat Head” documentary and showcased under the video resources on It is information that needs to continue to be shared for the sake of our health and education. The video resource section on that site also has links to other important videos from other experts:

  • Prof Tim Noakes talks about discovering the forgotten diet
  • Nina Teicholz author of “The Big Fat Surprise” discusses her book
  • Gary Taubes author of “Why We Get Fat: And What to Do About It” discusses obesity
  • Dr Eric Westman discusses The Science Behind Low Carb High Fat
  • Dr Jonny Bowden discusses his book he co-authored “The Great Cholesterol Myth”

If you are familiar with this information and could use the additional resources to share to your family, friends, or clients, I really hope this helps. Lastly, don’t forget to check out my resources page for a list of titles and links to the above mentioned books and more.


Don’t Shat my Fat Coffee

An interesting blessing, curse, phenomenon, or slap in the face when you no longer crave sweet, is the ability to have hyper-sensitive taste to things naturally and artificially sweetened. Naturally sweet fruits and vegetables taste amazing, while artificially sweetened edible products taste wickedly sweet and not in a good way. Like a sugar monster taking a dump on you. Check out ‘Don’t Shat my Fat Coffee‘ from my food blog.

Ru El's Food Blog

Don’t Shat my Fat Coffee: A sugar bomb tale

Got sugar-bombed today. That first swig of my grande heavy whipping cream latte was NOT meant to include their whipped cream. It was a shocking WTF is this moment. G R O S S. I spat the crap out the car window, but some went down the hatch and damage had already been done with predigestion occurring under the tongue and all over the inside of my mouth. A massive sweet and chemical aftertaste. The hit floored me in the car. So much that I dribbled onto my shirt. Not an exaggeration. I couldn’t fix it. Unlike a other foods like a regular cheeseburger which can be rectified by wiping away the ketchup and peeling away the bun used only as a wrapper. So I did the u-turn and drove back to the Starbucks to get it fixed. The barista apologized…

View original post 148 more words


Challenge: eat this way only for every meal for 30 days and you’ll never be hungry. You may even skip a meal because you’re too satisfied. No sugars. No grains. I’m not going to apologize when you lose weight along the way. So you’re welcome.


Minor touches:
Eggs cooked in bacon grease.
Kelp granules

Fresh blueberries


Eat Real Be Real (Healthy)

If you’re going to define yourself by food, use good food. Not the bullshit processed crappy edible chemical containing garbage with a long ass ingredients list.


Fitness Confidential Review

What I liked?
All of it. I guess to me Vinnie Tortorich is my Jack Lalanne. Why Jack? Read the book and you’ll know the significance of Jack. Anyway, I’ve spent a lot of time listening to Vinnie’s message on health and fitness on the America’s Angriest Trainer Podcast with Anna Vocino and thoroughly enjoy it and have learned tons. Dean Lorey and Vinnie do an incredible job at getting me inside Vinnie’s life through the book, which is probably rare from the average health and fitness book. This book is eye-opening, entertaining, and inspiring. I consider this my health and fitness bible.

Funny how after quitting addiction to sugars and grains, one becomes addicted to having quit sugars and grains. Replacing those addicting substances with an addicting NSNG lifestyle and community. #FitnessConfidential is the bible.

I also consider Vinnie Tortorich to be the Bruce Lee of fitness, health, and weight-loss. Not only because they both are phenomenal athletes and trained big names in Hollywood, but because of how they organically transformed, developed, applied, and shared something special in their art, philosophy, and lifestyle despite not having mainstream acceptance.


Bruce began his way of fighting by using the martial arts base of wing chun kung fu. Later he incorporated other forms of martial arts like fencing, western boxing, Greco-Roman wrestling to name a few to create his own formal fighting this became Jeet Kune Do. In JKD you basically take what is useful to you and make it your own. When learning JKD your start with its foundation based on Wing Chun Kung Fu. JKD is not a martial art but a way of fighting. Each person’s JKD is personal and based on their body, capabilities, and situation. A technique or movement that works well for one person may not be effective for another. Like a roundhouse kick to an opponents head is not helpful if the kicker is significantly shorter. Perhaps a kick to the shin, kneecap, groin shot instead. JKD is fluid and adaptive. Like water. At some point he stopped believing in styles of fighting like Japanese style, Korean style, whatever style, because in a real fight, style does not matter. His decision to teach martial arts to anybody and to a broader ethnic community got him criticism. Teaching Chinese martial arts to non-Chinese was not acceptable at the time. Other martial arts practitioners were close minded to this fighting philosophy. Over time Bruce proved his way to the world in combat, books, a deep lineage of students, fans and film. Bruce is considered the ‘Father of mixed martial arts’ and revolutionized the movie action fight scene.

Similarly Vinnie has his own “way”,  not of fighting, but way of eating. Eating to lose weight and be healthy. His “way” is the base, the core, the key principal and it is simply: No Sugars and No Grains (NSNG). It’s not a diet, but a lifestyle which will result it weight loss and improve health over time when practiced. Minimizing or eliminating sugars and grains is key. Eat what is useful: greater amounts of healthy fats and moderate protein. This way of eating is very adaptable because carnivorous, paleo, ancestral, vegetarian, and vegan ways of eating can incorporate NSNG. Folks with food allergies or sensitivities can too. This way of eating is not strict nor prescriptive, but rather versatile and customizable. Going NSNG is not a fad diet nor gimmicky lose pounds in a short time program. There are no scam products, programs, supplements, DVDs, packaged meals, or machines. Just a lifestyle choice that the human body agrees with. Unfortunately due to heavy marketing, bad science, big food, and big pharma, not everyone is ready to accept this way. I know in time there will be a shift. More and more people are discovering and changing their lives for the better. I have personally. Vinnie is who I consider to be the ‘Godfather of Fitness’.

Whom would I recommend?
I recommend Fitness Confidential to everybody.

Why did I choose this rating?
I chose 5 stars and would give it 10 because I enjoyed both the Kindle version and Audible audio as well.


40 for 40

“The cells needs to learn how to get there.” ~Vinnie Tortorich

“When you think that you are done, you’re only 40% into what your body is capable of doing. And that’s just the limits we put on ourselves.” ~David Goggins


So here I was. Approaching 40. I had a planned another ultra distance run for the summer of 2013. I had drafted a training plan at some point, but in the end life, work, and family proved how any well-thought out plan is simply that, a plan or a guide. Plans change. The goal didn’t.  I was fine with it all. I used to freak out if I missed a specific planned long run like when I trained for my first (and only) marathon. Back then the thought of the 26.2 distance scared the crap out of me.

There is something special about the solo mission or the solo run. The beauty of the solo run to me is flexibility with the training schedule. Basically, I had no training schedule. I ran when I was able to run. You get what you can get. For the big run, this time around it came down to either a Saturday or Sunday run. It depended on what the family needs were around the run. The run day’s weather kind of mattered, but I had no control of it. I would either have a hot day or a slightly less hot day. You definitely have to be able to operate without the adrenaline rush of a huge paid event. No medals or shirts. Simply run for enjoyment and the time on the path.

Months had gone by from the drafting of a training schedule and I blew past its estimated written run date. After that point I never really locked down on the actual run date, but I was pressed.  Ideally I’d put in a few more “long” runs to build up. All I had done were 1-1.5 hr Z2 runs during work lunch breaks. Plus, I would have to get the run done while my lovely and pregnant wife capable of driving from city to city meeting me at specific areas along the run. I never really locked down a run date. Life did it for me and I realized it 1-2 weeks before the run. I know. That’s plenty of time to up my miles and taper. 🙂 I wasn’t worried. My confidence was high and my body wasn’t beaten up from over-training.

What: 40 mile solo run.

When: Aug 31, 2013. After turning 40 yrs old.

Why: A cool challenge to do 40 miles for turning 40. Heard a guy do it the year before and it stuck to me as a goal. Seemed like a totally do-able goal. Just do a 50k and add 8 more miles to challenge myself. Plus a bonus of seeing what I’m capable of on an fat-adapted NSNG approach.

Another reason to do it is to celebrate my youth at 40.

Where: From home and head north along the Iron Horse Trail several cities up and back.

Who: Me, and crew of my 7 months pregnant wife and 5 yr old son.

How: Trained whenever I could. Had set a training plan based on a 50k training schedule, but it never panned out. So got what I could get as far as run days, which usually ended up being 1-1.5 hr lunch runs 1,2, sometimes 3 times a week and no real long weekend run. The longest training run was maybe 12 miles.

I figured my body and mind knows how to get to 32 miles already. Or as Vinnie Tortorich would say my “cells need to learn how to get there”. The real run would happen after mile 32.

Body and nutrition: Trained to be fat-adapted for about a year. Eleven pounds lighter than the year before.

What I carried:

  • 1- 24 oz mixture (plain Generation UCAN, 1 tsp coconut oil, 1 tsp Jarrow plain whey protein, water, and ice)
  • 1 snack zip bag of raw almonds
  • 70 oz water in a Nathan’s Hydrapak
  • 1 package of fruit flavored TicTacs
  • Salt Sticks in a Nuun bottle.

What was waiting for me in a cooler and van:

  • 1- 24 oz mixture (plain Generation UCAN, 1 tsp coconut oil, 1 tsp Jarrow plain whey protein, water, and ice).
  • Jar of almond stuffed Spanish olives (Safeway brand).
  • 4 frozen plastic bottles of water.
  • 1 gallon bottle of water.

Fueling strategy and what was actually consumed:

The strategy was to use fat and UCAN and to consume them when I felt I needed the energy. I would only drink water when I felt thirsty. I would take in salt sticks if it got too hot or if I found myself taking in a lot of fluid. A tic-tac as an experiment it case I was really in a funk and needed some sort of sugar to trickle.

Here’s what actually went down:

  • Coffee with heavy cream (pre-run/breakfast).
  • 36 oz of Generation UCAN mixture.
  • 25-30 raw almonds.
  • 6 almond stuffed Spanish olives.
  • Salt sticks.
  • 1 orange flavored tic tac pill.
  • 70-100 oz water.
  • Half a short Starbucks black coffee (4 oz) after mile 33.

Comparison to a sugar strategy,for this distance would have been consisting of gels and sports-drink of about:

  • Bagel with peanut butter
  • 15 Hammer Gels
  • 118 oz of Heed

40 miler notes:

At 7.83 miles Danville
Miles to six almonds.

At mile 8. Warmed up and ready for a 50k.

In 10.2 miles and I’ve only had almonds and one sip of UCAN mix..

11.09 miles I’m feeling a little high.

Mile 14 I took the seconds sip of you can.

Watch my footing at mile 14.16 almost tripped.

Mile 15.2 after two salt sticks.

Mile 16.78 near the got swiped by a cyclist zipping by my left from the rear.

Mile 17.5 met up with the family and had to Olive’s with almonds.

Mile 19 I got to Treat Boulevard bridge and I took my third swig of Ucan.

At mile 20 took another swig of UCAN mixture.

Mile 20.5 I had UCAN mixture.

Mile 25.67 miles stumbled and nearly fell.

Tried trickle sugar (1 tic tac) 32.7 miles.

Mile 33 GPS watch died. Slipped into an aid station Starbucks.

After Starbucks, switched to iPhone GPS. Switched on some tunes.

Met up with family at Central Park.

Sore outside my left foot at the base of my small toe noticed sometime after mile 30 and general sore feet. No blisters. No black toenail. Did develop some forehead acne from the heat, sweat, and visor.

1 and 2 days post run felt a little sore in the morning in the legs, but usual loosened up as the morning carried on an I got coffee in me. Generally felt healthy and fine.

I started and ended the run at 144lbs.
I noticed after a week, I was down 5 lbs in weight. Not sure why. Perhaps it took a week to reduce any sort of inflammation in my body and release any excess fluid it may have kept?

Thoughts & what I’ve learned:
Felt this run was not that big of an accomplishment as I thought. It could be I only feel this way because it was not a battle with my nutrition or body. My body held up and if it weren’t for being fat adapted I would have come apart.

If I was able to switch shoes after mile 30 or at least loosened up the lacing a bit , my feet would not have hurt as much towards the end.

Despite my sore feet, I  felt I finished stronger .


Thanks to following supporters and inspirations.

  • My crew: wife and son (Zee & Kaleo)
  • My trainer and friend: Vinnie

Podcasts and Facebook groups:

  • America’s Angriest Trainer Podcast
  • Vinnie Tortorich’s No Sugars No Grains Facebook group
  • Endurance Planet Podcast: Ask the Ultrarunner, Ask the Coaches, & Sports Nutrition


Ketones – What are they?

The easiest to follow post on Ketones and Ketosis I’ve come across so far.150px-acetone-3d-balls

Cardiologydoc's Blog


Ketones are a beneficial product of fat metabolism in the body. When the body breaks down stored fat, it creates fatty acids, which are then burned in the liver in a process called beta-oxidation. This process results in the creation of ketone bodies, which are then used as fuel by the muscles and brain cells.


There are three major types of ketone bodies present in the human blood stream when the metabolic process of ketosis is in progress:


Acetoacetate (AcAc)

Beta-hydroxybutyrate (BHB)


In times of starvation and low insulin levels, ketone bodies supply up to 50% of the energy requirements for most body tissues, and up to 70% of the energy required by the brain. Although glucose is the main source of fuel for neurons when the diet is high in carbohydrates, these fatty acid fragments are used preferentially by brain cells when carbohydrate or food…

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Fat bowl 4-9-13


I started giving my son a snack of frozen blueberries and heavy whipping cream. Despite not wanting the cream, he gobbles it all up. It was a snack I picked up from Chareva Naughton on The Livin La Vida Low-Carb Show: Episode 664. Tonight I wanted a snack for myself and took it to another level. Here it is:

  • Strawberries – sliced 3 large
  • Frozen blackberries – 1/4 cup
  • Frozen blueberries – 1/4 cup
  • Heavy whipping cream – 1/4 cup
  • Unrefined extra virgin coconut oil – 1 Tbsp
  • Ground cinnamon – 1 tsp
  • Sea salt – 1 small pinch
  • Coconut shavings – 2 Tbsp
  • Brazil nuts – 2 cut in half
  • Dark chocolate with almonds – 2 mini squares broken up into smaller pieces

In a bowl put as much as you want and enjoy.

Hope you dig it.

Smoothie 4-4-13

  • 1-2 Kale leaves raw
  • 1 Red chard
  • 2 broccoli florets
  • 1 celery stalks raw
  • 1 carrot stick raw
  • 1 Fuji apple
  • 1/4 cup frozen blueberries
  • 1 Tbsp chia seeds
  • 4 raw almonds
  • 2 raw brazil nuts
  • 1 tsp powdered spirulina
  • 2 Tbsp coconut oil
  • 1 cup filtered water
  • 1/2 cup crushed ice
  • 1 tsp ground cinnamon
  • 1/4 tsp pink Himalayan sea salt
  • 1/4 cup heavy cream
  • 1 Tbsp plain full-fat Greek yogurt

Vitamix or Blend Tec blender are touted as the best. I can’t afford a new blender to I’m using the one we got off of a wedding gift gift card. Ours is a Cuisanart blender from William Sonoma I think.


Just blend till you get it all into a foamy liquid. It’s better than juicing because it includes the fiber and all the nutrients the plant has to offer. Blending predigest the food so you don’t have to expend energy breaking it down.

It makes 1 sippy cup for my youngest son, 1 insulated bottle with ice, and 1 glass worth. Drink the glass in the morning for breakfast, and the insulated bottle for 2pm lunch.

AVOID JUICING. A juicer removes the good fiber and leave you with basically a glass of sugar. Juice alone will spike your insulin and raise your blood sugar. If the fiber is left in, when consumed, it’ll help buffer the sugar hit to your system, thus minimizing an insulin spike. So if you are pre-diabetic or diabetic, you really shouldn’t be juicing. Also if you are insulin resistant, you’re better off blending over juicing. Moreover, excess sugar causes inflammation in the body and inflammation is far from heart healthy. Lastly cancer cells are know to feed on glucose from sugar. If people walk around carrying cancer cells but don’t know about it, it could be a matter of time under the right conditions that can make cancer cells grow. That condition involve feeding cancer cells what they want, glucose or sugar, and in the body’s inflamed state caused by what? S u g a r. A recipe for a storm if you catch my drift.

Don’t take my word for it. I’m not a doctor. But you know who is? Dr. Robert Lustig is. Google him and check out his book “Fat Chance: Beating the Odds Against Sugar, Processed Food, Obesity, and Disease” and learn the truth.