Prepared this list in response to a question which came up during a Nutrition/Exercise presentation. This is just a start, of course.


cut celery, red/yellow pepper strips and carrot sticks

with peanut butter (Smuckers All Natural is what we use)(My wife  just said it’s gotta be chunky:)

with cream cheese

with hummus (we used to make our own out of chick peas, however now there are lots of very good  flavored options in the store)

GORP – Good Old Raisins and Peanuts – mixed up and bagged for travel

All hand fruits, fresh…..apples, oranges, bananas, grapes, etc.

Dried Fruits….dates, figs, prunes, raisins, craisons, apricots (my favorite pancake meal is whole wheat pancakes with walnuts and apricots)



Oatmeal with condiments of choice – add nuts, dried fruit, cinnamon, shredded coconut, chia seeds, ground flax seeds, top with soy, regular or almond milk

Dry cereals – choose low sugar cereals, Grapenuts, Shredded Wheat, Uncooked oatmeal, Cheerios (original, not flavored/sugared up)  I top these too, just like oatmeal

Peanut butter toast or bagels, topped with dried fruit. Favorite of mine is whole wheat toast with peanut butter and raisins

Whole wheat pancakes – blueberry walnut are a family favorite too. Try to get away from using syrup and butter on them….a little plain yogurt is fun on top.

Waffles, with healthy toppings

Banana Peanut Butter Sandwich (I grew up on versions of this. Now I’m smart enough to use whole wheat bread.)



Pasta….always (use whole wheat pastas. Once the family’s used to them….you’ll never go back, and they’re much healthier.

with marinara sauce (typical red sauce, or very fresh – made with onions and fresh tomatoes the day it’s served. Leftovers from this sauce just improve with time.)

with a white sauce and beans

with a healthy cheese sauce like ‘mac n cheese’

Waffels with gravy (I just mention this because my mother used to serve them with turkey gravy after Thanksgiving as a treat)

Vegetarian Chili, served with corn tortillas

Bean Burritos

Bean Tostados

Black Bean soup with sour cream

Vegetarian Baked Beans (We make our own (not baked, just heated) from an assortment of beans without the meat)

Push salads….lettuce, spinach, kale, and top with healthy dressings and seeds (sunflower and pumpkin seeds are really great), walnuts, chopped dates,

Halloween Pumpkin Soup, topped with croutons, raisins

Vegetarian Vegetable Soup with Barley

Oct 21, 2016


Yoga Poses for Cyclists

These poses should relieve pain and soreness, not cause more. Be slow, stretch deeply, get to the “edge” of each stretch/position and hold the position for 5-10 slow, deep breaths. Think of the various poses as therapy to fix where you’re stiff or uncomfortable. The poses are simply means to ends…they’re tools. When you think of the poses as tools, it makes sense to use them before and after riding….maybe during a ride when you take a break off the bike. Yoga is ‘magic’ of a sorts, but you have to make some effort, be involved – it’s not a pain pill. As you spend time with the poses, you become familiar and can use them to best advantage. Add, delete, modify – make it work for you.

Cat Cow Poses – on hands and knees, flexing spine up and down

Up/Down Dog Poses – pushup position, hips down slow transition to way up

Garland Pose – sitting on balls of feet, ankles knees hips full flexion

Pidgeon Pose, 2nd position – laying on folded leg

Sit in Comfortable Pose – crosslegged

Neck movement – head to side then rotation/fore and aft

Seated Twist – both sides, relaxed to your comfortable limits

You Like What You Eat

Consider this saying a layer over top the old saying “You are what you eat.” That one’s pretty accurate too, but “you like what you eat” is more powerful in a number of ways.

The key to changing dietary habits for the better is to not do too much too fast. The healthy goal is to increase fruits and vegetables and reduce meat and dairy. As more healthy choices become regular parts of your intake, they magically become foods you like to eat. Major examples in my personal experience are switching from full fat cows’ milk to 2% to skim to soy milk to low-fat soy milk. Another easy one is having cut raw vegetables (celery, carrots, peppers) with fat-free hummus to accompany soups, chili or sandwiches. Don’t misunderstand, I still love chocolate cake and eat some dark chocolate every day. I just make sure my daily intake includes at least three hand fruits…every day…apple, banana, grapefruit, figs, etc. Another goal is to make sure whole grains are the way you get your grains. Years ago we switched from regular pasta to whole wheat in our house. Now, no way would we go back to highly refined pasta. You learn to “like what you eat.”

As you make these changes it becomes easier to eat a very healthy diet. The hard part comes when you eat out. It’s a challenge, but you have to take it on as “it’s me against the restaurant, and I’m going to win this.” It can be fun, but it takes effort.

Here’s a final thought I use with clients. Eskimos like what they eat. I couldn’t get some of their food down on a bet, but they’ve learned to like their diet. Same for us. You are what you eat AND you like what you eat. Powerful stuff. Think about it, research and learn and then take control of your diet.

Travel Exercise, Stuck in the House, Can’t get to the/a Gym – 55’s

On a recent trip I decided to use a daily strength workout which can be done in the motel room, living room, etc.  By adding some abdominal work and pulling, such as pull-ups or at least pull-up negatives (get chin near hands while hanging on a pull-up bar, tree limb, etc. and then slowly letting down) one can get a very effective complete body workout. The routine below is quoted as provided  to a client who is a very busy young mother. It works, takes no equipment and can be shortened or extended as desired. Add your daily dose of aerobic exercise to 55’s – at least 30 minutes – and stay fit, strong and healthy. On my recent trip my aerobic exercise was daily walks to visit my granddaughters. Never did get to the pull-up negatives….but it was a short trip.

If you find yourself housebound today and going crazy AND have a few minutes – do what I’ve been calling “55’s”.  Start out with ten push-ups, walk your hands back from plank after the last push-up until you’re in a forward fold, come up slowly with a straight back (like a straight leg dead-lift) to a standing position and then do one deep, slow squat. A good depth for the squat is go down until your thighs are approximately parallel with the floor-any knee discomfort, don’t squat so deeply. After coming up from the squat,  fold slowly at the hips (straight back, mostly straight legs) to get your hands on or near  the floor, walk out on hands to a plank position and do 9 push-ups. Walk hands back to forward fold, come up slowly to stand and then do two deep, slow squats…..and so on decreasing push-ups from 10 to 1 and increasing squats from 1 to 10. Did this yesterday after a long morning bicycle ride and it is a good strength workout. If I need a breather during the process, I  just transition into one or more of the harder yoga poses….warrior three, half moon, garland, etc. …for a recovery break before entering back into the sequence.  55’s will get your attention and make you stronger.

Of course this pattern can easily be reduced or expanded – five push-ups and five squats is a good way to make it shorter/easier.  Just take the opportunity to do the work, listen to your body and EAT CLEAN!


Some truths are more obvious than others. Many of my clients “want to lose weight!” They’re moving in the right direction, but diet plays such a big part that often they’re disappointed with results. It’s great to be strong and fit, but it’s even better to be leaner.