Author: Dan Green

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Superfood Granola With No Refined Sugar

Superfood Granola With No Refined Sugar

1 teaspoon maca powder
1 teaspoon ground cinnamon
1 cup gluten-free rolled oats
1/4 cup uncooked quinoa
1/4 cup flaxseeds
1 cup unsalted almonds, chopped fine
2 tablespoons coconut oil
1/3 cup maple syrup
1/2 cup crispy brown rice cereal
1/2 cup unsweetened, dried cherries, chopped
Preheat oven to 300F
Heat very large sauce pan over medium-high heat
When warm, add oats, quinoa, flaxseeds, chopped almonds
Stir regularly for 7 minutes
Add maca powder and cinnamon
Stir regularly for 1 minute
Add coconut oil
Stir to coat ingredients
Add maple syrup
Stir just until maple syrup is absorbed into mixture
Remove from heat
Immediately, stir in brown rice cereal and chopped cherries
Flatten mixture into a single layer on a baking sheet
Bake for 20-25 minutes until granola is browned
Cool completely to harden
Break into chunk and serve
Recipe from Julie Morris’ amazing cookbook, Superfood Snacks

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Chocolatey Açai Bowl

Chocolatey Açai Bowl

1 tablespoon açai powder
1/2 cup gluten-free rolled oats
1 banana
1 tablespoon raw cacao powder
1 tablespoon maca powder
1/4 cup raw almonds
1 cup almond milk
1 handful of ice
Handful pepitas
Handful unsweetened, shredded cococnut
Handful goji berries
Blend at low speed: Açai powder, oats, banana, cacao powder, maca powder, almonds, almond milk
Increase speed as items blend
Add: Ice
Blend at high speed until smooth
Pour into dish
Top with pepitas, coconut, goji berries

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I Ate All The Cookies

I Ate All The Cookies

1 cup almond flour
1/4 cup coconut flour
1 teaspoon baking soda
1/3 cup coconut oil, solid state
3/4 cup coconut sugar
1/3 cup natural almond butter
1 1/2 teaspoon vanilla extract
1 large egg, room temperature
1 1/4 cup dark chocolate chips
Stir together: Almond flour, coconut flour, baking soda, salt
Mix in separate bowl at medium speed: Coconut oil, coconut sugar
Beat in at medium speed: Almond butter, vanilla
Beat in at low speed: Egg
Stir in: Flour mixture
Stir in: 1 cup of chocolate chips
Place into refrigerator for an hour
Preheat oven to 350F degrees
Roll dough into 8-12 balls. Give some space on the cookie sheet.
Press down cookies a tiny bit to flatten
Bake for 14 minutes, or until starting to brown at the edges
Let cool completely
—
Based on original recipe from Texanarin

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Kitchen Gadgets For The At-Home Amateur Chef

Silicone tools for your kitchen

Gadgets For Your Kitchen

Working a kitchen is rewarding and fun. But, as an at-home chef, you don’t get a cadre of assistants like a restaurant chef would have.
The cutting, the peeling, the slicing, and the prep — it’s up to you to manage the workflow of your kitchen. Thankfully, there are tools you can use to help.
A thoughtfully-used kitchen gadget can reduce your time at work and maximize the pleasure of food prep. Here are some of my favorite tools.

Silicone Bowls

Silicone bowls are wonderful and should be kitchen standard-issued.
Silicone bowls can be used in a multitude of ways.
You can use silicone bowls to pour, scoop, and hold pretty much anything. I like to use them for things like pouring pancake batter into a pan, and for holding pre-measured ingredients.
They’re also clean. They don’t foster growth of bacteria or fungus like wooden bowls, and they don’t shatter when you drop them like a glass bowl would. Silicone bowls are also easy to clean.

Drawer Organizers

To work in a kitchen, you have to be organized. Knowing where things are, and how to find the quickly can reduce your time to cook by quarters of an hour or more.
Well-placed drawer organizers keep your important spices, tools, and pans within reach. They also help to maximize the available space of your kitchen.
If you’re feeling cramped in your cooking space, look to re-organize before you look to remodel. For less than $100, you can use drawer organizers to increase your available kitchen space by one-third or more.

Mandolin Slicer

Mandolin slicers can dramatically reduce your kitchen prep time.
Using a series of pop-in / pop-out blades, you can use a mandolin slicer to cut carrots, zucchini, beets, and pretty much any other vegetable not called kale.
With proper use, you’ll cut vegetables quickly and uniformly. This makes your food easier to cook, too, because food pieces of uniform size all finish cooking at around the same time.

Good Set of Knives

Knives are the most important part of a chef’s kitchen. Furthermore, you only need one knife, if it’s a good knife.
Recommendation: Buy 2-3 good, expensive knives instead of a cheap set of 10.
Once you have your good knives, keep them sharp. Sharp knives reduce accidents because they require less power to operate and allow you more control.

Silicone Ice Cube Tray

Yes, I know your refrigerator makes ice cubes. Still, you should invest in silicone ice cube trays.
There are a few reasons to invest in silicone ice cube trays. They’re simple to use, they don’t crack or break ever, and they can be filled with just about anything.
I like to use silicone ice cube trays for freezing coconut water, which I use in some of my superfood smoothies; and, for freezing colorful juices into fun shapes for my kids and their drinks.
Lastly, I like silicone ice cube trays because I can fill them with “clean” water and because they look pretty. When you’re cooking a meal, presentation matters.
 

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4 Pieces Of Advice I Give To New Runners

One of my favorite parts of being a runner is getting to watch other runners succeed — especially newer runners.
Another favorite thing is helping new runners get started in the sport.
I get to answer a lot of questions about running. And, while I’m not an expert or a trainer, here are some of the things I think every new runner should know.

1. Invest In Good Shoes

Running shoes are different. I wear Mizunos. That may not work for you.
If you’ve ever complained of shin splints, blistering, or stress fractures, the problem might be your shoes.
Knowing that shoes are different, it makes sense to go to an actual running store and get yourself a fitting. It’s a slower process than ordering off of Amazon. That’s okay.
Getting a good fit is essential.
Find a running speciality store in your area and try on different brands with different fits. Do more than just walk around the store. Hop on a treadmill, which many running stores will have. Or, take a lap around the block.
A good pair of running shoes might cost more than you’re accustomed to paying. You don’t have to go top-of-the-line. Just don’t go cheap.
These shoes are an investment in your running game. Make it a good one.

2. Build Mileage Very Slowly

Look, you’re new to this. Set realistic expectations. You’re not going to run a half-marathon right away.
Meanwhile, there are two camps on “how to train”.
Some people say that you should start slow, and build up your speed. That’s a good take on running but running too slow can actually cause injury. This is because deliberately slowing down your pace changes your natural running rhythm, placing stress on different joints on your body.
For me, running slow causes me to sit back too far on my heels and to “bounce” a whole lot. When I do this, my back begins to ache and feet get sore.
The other approach is to run as fast as you feel comfortable, but for lesser distances. This is what I like to do. I run at a natural cadence of around 190 steps per minute, which helps me stay light on my feet and in good running posture.
The best advice I ever received was to never increase your mileage by more than 10 percent per week. I’ll pass this on to you.
If you running 10 miles your first week, don’t run more than 11 miles in your second week; or, more than 12.1 miles in your third.
Build your mileage gradually to help your body adapt.
 

3. Don’t Skip “Rest Days”

Want to run 7 days a week? Fine. Just don’t do it yet. You need to learn a bit about your body first.
As a new runner, get a schedule of a few days per week, and stick to it. Have multiple rest days scheduled, and honor them. Your body actually needs the rest in order to recoup and perform at its best.
Many runners will log 4-6 day week on the road, and rest or cross-train on the other days. Weight training, sports, yoga, and other activities can help your body mix it up a bit.
Just don’t omit the rest.

4. Log Your Progress

Logging your runs is an easy way to track your progress and your strength.
There are a host of tracking apps for your phone which offer basic stats; and, a proper running watch can give you access to much more.
Some runners prefer a manual log book. I like Strava.
Strava is a running and cycling website with social components. I connect it to my Garmin GPS watch and can share my runs and rides with friends, and buddies from running.
I’ve met some terrific people via Strava including the guy from Germany who was randomly running hills in Seattle with me; and, the guy who passed me on the last leg of the 2016 Bourbon Chase.
You don’t have to use Strava — there are other run-logging websites available. I just happen to like this one, though. It logs mileage, speed, and elevation changes; and maps my runs to show how I’m progressing.
Connect with me on Strava here.

Running Is A Routine Before It’s A Love

Developing a love for running takes time. Running will challenge you and push you to be better; and you’re only accountable to yourself.
Make running a part of your daily life and, before long, you’ll start to find love.
 

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Superfood Fudge Bars

Superfood Fudge Bars

1/2 cup cacao powder
1/4 coconut sugar
6 tablespoons lucuma powder
2 tablespoon acai powder
2 tablespoons maca powder
6 tablespoons coconut oil, liquidified
1/4 cup organic maple syrup
Mix: Dry ingredients
Mix in: coconut oil, maple syrup
Pour mixture onto flat surface covered with parchment paper
Mold into square
Place into refrigerator for an hour to harden
Cut into bites and serve
—
Based on original recipe from Superfood Snacks (Sterling Publishing)

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Training for Runners

Running a race requires training. That much is understood.
But, to truly train for racing, you’ll want to do more than just “run”. Weights come into play, and so does flexibility work.
Here are some ideas to keep in mind as you prep for your next race.
Strength Training

To get faster as a runner, you have to get stronger. And, one good way to get stronger is to add weight training to your regimen.
A runner’s weight training program is different from what a recreational weight lifter might do. Developing core strength is paramount. Bench presses and curls become less important.
A stronger core is associated with more efficient running and fewer running injuries. This, in turn, increases endurance and strength.
As part of your regular routine — either on an off-day or before you hit your run — perform a series of planks and squats; and do lunges and back extensions.
It’s not necessary to use heavy weights. It’s only necessary to be consistent.
Just remember: More strength yields more speed.
Interval Training

Interval training is another way to mix up your runs.
Interval training is carefully planned runs which replicate a “bell curve” in terms of intensity.
Typically, interval training begins with a 10-minute warm up at an easy pace. Then, at regular intervals, the runner runs a certain distance at a certain pace.
Then, when the interval is over, the runner returns to an easy pace of running for a brief period and then the sequence repeats.
For example, one popular interval training session features:
A 10-minute warm-up
Six (1/2 mile runs at 5k pace followed by a 60-second cool-down)
A 10-minute cooldown
Interval training teaches your body to clear out toxins and maintain peak performance. It should be performed no more than once weekly.
Yoga

Yoga is another way to improve your speed. This is because the core tenets of yoga — flexibility, core strength, and breath control — are each essential for active running.
Furthermore, it’s been shown that active yogis land fewer running injuries than the non-yoga crowds.
Yoga relaxes the body and the mind. Adding one hour-long session per week can be an excellent addition to your training plan.
Hills

Hills are my favorite. Nothing compares. This is because running hills is speed training in disguise.
Running hills challenges your muscles, assists with aerobic power, and increases pain tolerance. However, the biggest benefit of hills is the mental boost you get.
When you can run hills well, you don’t care if your race is hilly. This reduces anxiety and helps you coast through a course. Plus, when you pass a fellow runner on a hill, you gain a major mental edge.
Hills are awesome. Run more hills.
Recovery Run

A final piece of training that’s essential (and often overlooked) is the recovery run.
A recovery run is exactly what it sounds like — it’s a run designed to help you recover. It’s a low-intensity, low-mileage run performed at a comfortable pace of up to 1:00/min per mile slower than your typical pace.
Via a recovery run, you still log the mileage necessary to build a strong base, but you do it with very little fatigue to your already-stressed muscles.
After a week of hard training, adding a recovery run can be helpful.

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Running through the seasons

When it’s time to train, a runner has two choices: run outdoors or run a treadmill. For many of us it’s a no-brainer.
Outdoors every day of the week, and twice on Sunday.
But, running outdoors presents challenges not present when running a treadmill. Weather and topography affect what you wear; and, sunlight and darkness can play a role, too.
 
Running In Spring
Of all the seasons, running in spring can be the most enjoyable. It’s rarely too hot, and rarely too cold; and, for runners not living in the desert or the tropics, it’s nice to get outside after the typically tough months of winter.
But spring brings rain so it’s best to be prepared.
NEVER run when there’s thunder or lightning. No matter how far in the distance, when you hear the rumble or see the streak, get yourself indoors.
No training run is worth the risk of getting struck.
However, if rain is in the forecast or it’s raining as you’re leaving the house, consider wearing a hat to keep the rain from your face; and, a lightweight jacket to help keep you dry.
I wear an emerald green Mama jacket that’s ugly as all get out, but it works.
Then, when I get home, I’m quick to get out of my wet clothes — especially my socks — and I leave my clothes to dry out a bit before tossing them in the dryer.
This is a good way to lengthen the life of your technical gear.
 
Running In Summer
Summer runs can be the most challenging of all the seasons. The heat is high and, for runners in the Ohio Valley like me, humidity can sit thick.
Running in summer requires a different set of precautions.
One of my favorite rules of summer running is to always run with water on-hand. Some people carry bottles, or run in parks with working fountains.
I prefer my Nathan backpack, which I fill with roughly 20 ounces of water for every hour I plan to run.
My second rule is to listen to your body.
This summer, I barfed a few times while running the streets of Cincinnati. One of those times, my wife happened to be driving by.
She thought it was funny, and it was. But that only happened because I pushed myself beyond my limits on a day when the heat index was 108.
I should have been smarter.
 
Running In Fall
Running in fall is akin to running in spring. The weather’s typically cooler and breathing is less labored. Plus, with the training from summer complete, it’s easier to PR in your favorite marathon or 5k.
However, as winter gets set to settle in, winds in fall can be strong and knock you off your balance. Plus, with the days getting shorter, there’s less sunlight which means that you’re running in the dark more frequently.
In fall, be sure to dress in layers and wear lighting and reflective gear, when appropriate.
 
Running In Winter
Winter running is my personal favorite. The air is crisp, the trails are empty, and the sweat is sparse. Waking up early for a Sunday morning 20-miler is one of my favorite things to do.
However, running in winter presents challenges.
First, it’s dark. Really dark. Wearing lighting and reflective gear is a must.
Second, you need to watch for ice. Running in snow is fine, because you can see the white beneath your feet. Ice, however, goes unnoticed until you wipe out and get hurt.
This is why I won’t run when there’s ice on the roads.
Also, I won’t run when it’s below 12 degrees. This is because the water in my Nathan backpack tends to freeze at this temperature, which leaves me stranded on the road with no aqua.
 
Anything But The Treadmill
No matter the season, running outside requires some prep. You pick your clothes, you pick your route, and hit the road.
Running in winter is my favorite, but you’ll see me out there in all 12 months.

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Cincinnati: Best Running Spots For Big Hills, Small Hills, and No Hills

Cincinnati, Ohio is known for a lot of things including 3-way chili, its Oktoberfest celebration, and a thriving tech startup scene.
It’s also known for its hills.
For runners, hills are essential. Running hills builds leg strength, increases runner stamina, and leads to faster race times. Hills are even featured in the city’s annual marathon, The Flying Pig.
Maybe you like hills, though, and maybe you don’t. Here’s a quick guide for the best runs in town.

Big Hills: Ault Park, Hyde Park, Cincinnati

Running Ault Park is a Cincinnati tradition. Technically located in the Mount Lookout neighborhood, it’s on the backside of Hyde Park’s eastern border, Delta Avenue.
With ample parking and a spacious 224 acres, Ault Park offers an abundance of trails and paths for all runner types — beginner to advanced.
However, it’s the hills of Ault Park which make it so great.
Ault Park sits atop a hill, which bestows huge, panoramic views of the Little Miami River and Lunken Airport to area runners. It also gives runners a chance to run said hills.
Observatory Avenue, which leads into the park, offers a sizable up-and-down on a 6-8% grade; and ample sidewalk for safety. The real prize for hill training, though, is Heekin Avenue.
Heekin Avenue is the steepest way down from Ault Park, leading runners from its lookout point to Eastern Avenue below. The 0.6 mile paved road reaches a grade of 11.9% and is enough to challenge runners and walkers of all types.
Take the run down, then run it right back up. It doesn’t get tougher than that.

Small Hills: Sharon Woods Running Trail, Sharonville

Nestled away in suburban neighborhood of Sharonville is Sharon Woods, which is part of the Cincinnati Great Parks system.
Sharon Woods is a built around Sharon Lake and features activities for children and adults, including a playground system, a parcours course, and 18 holes of golf.
For runners, the prize is the Sharon Woods Running Trail system.
Registering 2.6 miles in length, the Sharon Woods trail loosely follows its namesake lake’s border, offering a combination of steady, slow hills in a forest-like setting.
Take one, two, or 5 laps on this city-maintained trail. You’ll never hit a traffic light, you’ll never stop for traffic. And, as a bonus, on warm Cincinnati days, the trees of Sharon Woods provide excellent cover and protection from the heat.
Ample parking is available off Kemper Road, just east of the main park entrance.

No Hills: Loveland Bike Trail, Loveland

The Loveland Bike Trail is a former rail trail stretching more than 70 miles, passing through historic Newtown, Milford, Loveland, and Lebanon, among others.
Today, the path is paved, well-maintained, and a hotspot for bikers and runners alike.
There are plenty of terrific reasons to run the Loveland Bike Trail.
First, it’s the longest, uninterrupted stretch of flat running in all of the Queen City. Run anywhere else, you’re going to hit hills. Run the Loveland Bike Trail, you’re going to run flat.
Running flat can be helpful when you’re training for a flat-course marathon; or, when you’re looking to mix it up a bit from your regular routine. You may also be tired of running hills from time to time.
The second reason to love the trail is that its shaded and slightly breezy, which can be helpful through the high humidity and heat of summer. You’ll run longer, with less exertion, on the Loveland Bike Trail.
Third, the path is specially designed for runners and bikers. Because there are no cars and no traffic lights, it’s easy for runners to find a rhythm on the trail and maintain it. You can’t do that with city running.

Pick Your Running Favorite Spot

Cincinnati is a running town and there are plenty of places to run hills — or to avoid hills entirely. I prefer to mix the three spots listed here so that my runs stay fresh and exciting.

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Old-Fashioned Carrot Cake Oatmeal

Old-Fashioned Carrot Cake Oatmeal

3 cups water
2 carrots, coarsely grated
1 cup old-fashioned oats
1/4 cup reduced-sugar raisins
2 tablespoons dark brown sugar
1 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1 teaspoon vanilla extract
Pinch kosher salt
1/4 cup chopped walnuts, plus additional chopped walnuts
1/2 cup unsweetened almond milk
Handful raw pumpkin seeds (optional)
Handful unsweetened shredded coconut flakes (optional)
Plain Greek yogurt (optional)
Boil in water for 10 minutes: Carrots
Stir in: Oats, raisins, brown sugar, cinnamon, ginger, vanilla, salt, walnuts
Reduce heat to medium
Stir for 10 minutes or until mixture thickens
Add: Almond milk
Stir constantly for 2 minutes or until mixture is creamy
Serve oatmeal in bowls
Optionally top with pumpkin seeds, coconut flakes, and remaining walnuts
Optionally top with yogurt as desired
Adapted from Bon Appetit