Paleo Smoothie Recipe

Back in November, I told you that I had adopted the Paleo diet as a way to improve my health and lose weight. On Episoide 198 of The FredCast, I interviewed Coach Joe Friel, author of The Paleo Diet for Athletes. Since then, I’ve lost about 25 pounds and I feel great on and off the bike.

One of my secrets to Paleo success is my daily breakfast, a simple Paleo-friendly smoothie that provides all the protein and nourishment I need to get my day started. I thought you might be interested in the recipe, so here it is (I’ve included links to the specific products I use, for easy reference):

Paleo Breakfast Smoothie
1 Cup Coconut Milk
1 Scoop Egg White Protein
1 Tablespoon Ground Flaxseed
1 Banana
6-8 Frozen Strawberries*
0.5 – 1 Cup Ice Cubes

Put all of the ingredients into a blender, and blend until smooth. I found this insulated tumbler on Amazon and it fits the recipe perfectly.

One more thing . . . you know that I travel quite a bit for business, and eating well on the road (especially breakfast) can be quite difficult. I’ve started to pack a personal blender (I bought this one from Oster)
in my suitcase so that I can make my smoothies each day. Once I land in a city, I stop at the local Whole Foods, Trader Joe’s, or (shudder) Wal-Mart and pick up my supplies, so that I am prepared to start each day well.

* You can use any fruit you like. I’ve used a variety of frozen berries, fresh mangoes, fresh kiwis, etc. I have noticed that I need to keep the fruit content down a bit because all that sugar at once can upset my stomach. Your mileage may vary.

Enjoy!

Show #202 – Mainstream Meets Endemic

logo150

THE FREDCAST CYCLING PODCAST
Episode 202
Mainstream Meets Endemic
February 28, 2013

 

Listen now by clicking here:

IN THE NEWS THIS WEEK

  • Study: North American Cyclists 30 Times More Likely to Be Seriously Injured Than Euro Cyclists
  • Colorado Video Road Rage Driver Sentenced
  • San Francisco Cabs Getting Anti-dooring Mirrors
  • RAAM Announces Citizen Cycling Series
  • Wahoo Fitness’ RFLKT Now Shipping
  • Product Recall News
  • Pro Racing News
  • A Horse Walks Into a Bike Shop . . .

IN FEATURES THIS WEEK

  • Interview with Jason Gay from the Wall Street Journal

Show #201 – Outdoor Retailer Winter 2013

logo150

THE FREDCAST CYCLING PODCAST
Episode 201
Outdoor Retailer Winter 2013
January 26, 2013

 

Listen now by clicking here:

IN FEATURES THIS WEEK
Interviews from Outdoor Retailer Winter Market 2013, including:

Show #200 – Lucky Seven

logo150

THE FREDCAST CYCLING PODCAST
Episode 200
Lucky Seven
December 13, 2012

 

Listen now by clicking here:

IN THE NEWS THIS WEEK

  • U.S. Highway Deaths Down, but Bike/Ped Deaths Up
  • War on Britain’s Roads Videographer Receives Threats
  • Bike Share News from NYC, Philadelphia, Nashville and Aspen
  • Cardboard Bicycles Soon a Reality
  • Lance Armstrong Given 3 Weeks to Appeal UCI Sanctions
  • UCI Considering Dramatic Changes to Calendar
  • and more . . .

IN FEATURES THIS WEEK

  • Listener Feedback: Truth & Reconciliation
  • Listener Feedback: Women’s Cycling Coverage
  • Interview: Nate from TrainerRoad.com

Show #199 – Winds of Change

logo150

THE FREDCAST CYCLING PODCAST
Episode 199
Winds of Change
December 6, 2012

 

Listen now by clicking here:

IN THE NEWS THIS WEEK

  • Change Cycling Now Summit
  • Interbike By Invitation
  • Bike Shop Saturday
  • Trotify – To make your bike sound cool
  • Bradley Wiggins Named Sportsman of the Year
  • Alberto Contador Talks About Boycotting 2013 Tour de France
  • Does EPO provide a performance advantage?
  • and more . . .

Show #198 – Go Paleo

logo150

THE FREDCAST CYCLING PODCAST
Episode 198
Go Paleo
November 21 2012

 

Listen now by clicking here:

IN THE NEWS THIS WEEK

  • Sandy relief jerseys available
  • Interbike set to announce consumer access to trade show
  • Gore Ride-on departing the bike industry
  • Product Recalls
  • Doping/Armstrong Update
  • and more . . .

IN FEATURES

Show #197 – Interbike Inspiration

logo150

THE FREDCAST CYCLING PODCAST
Episode 197
Interbike Inspiration
September 19, 2012

 

Listen now by clicking here:

FEATURES SPECIAL
In this episode of The FredCast Cycling Podcast, David interviews Angela Torres from the RTC of Southern Nevada about the Viva Bike Vegas Gran Fondo. Following that, two inspirational interviews from the 2012 Interbike Outdoor Demo: Allison Jones, US Olympic gold medalist, and Lt. Col. David Haines (US Army Ret.) from Ride2Recovery.

Show #196 – Bike Tribes

logo150

THE FREDCAST CYCLING PODCAST
Episode 196
Bike Tribes
August 31, 2012

 

Listen now by clicking here:

FEATURES SPECIAL
In this episode of The FredCast Cycling Podcast, we an interview with Mike Magnuson, author of Bike Tribes: A Field Guide to North American Cyclists. Also, product reviews of a new GoPro bicycle mount from RAM Mounts, the Joule GPS cycle computer from CycleOps, Strava.com, and Motorex lubes and cleaners.

Show #195 – A Long Time Coming

logo150

THE FREDCAST CYCLING PODCAST
Episode 195
A Long Time Coming
August 28, 2012

 

Listen now by clicking here:

NEWS SPECIAL – Lance and Jonathan
In this episode of The FredCast Cycling Podcast, we provide an in-depth look at the timeline and events surrounding the USADA v. Lance Armstrong case and how we arrived at a situation where Lance Armstrong faces a lifetime ban and the loss of his 7 Tour de France victories. We will also explore the Jonathan Vaughters op-ed piece in the New York Times.

Letter to the Editor

On Friday, I was on the phone with DL Byron from BikeHugger.com. He was telling me how impressed he has been with the road and mountain biking in my adopted home town of Park City, Utah. Of course, I said, that’s why we moved here. Despite that, however, I shocked Byron when I told him how dangerous the roads in Park City have become, and how I see both cyclists and motorists behaving badly.

In fact, I told him, I had just completed and sent a letter to my local paper, The Park Record. It sounds like they’re planning to publish it in the next issue of the paper, but I thought I’d share it with all of you whether they choose to publish it or not.

Interestingly, the Park Record had two articles on cycling in the most recent issue. The first article discusses the drain on law enforcement resources associated with local cycling races and events, while the other, an opinion piece, addresses road rage and the need to share the road. I love the final line of the editorial (“if you can’t share it, get off the road”) and, I suppose, that is also the point of my letter.

Oh, one more thing.

Normally I abhor plagiarism. In this case, however, if you have similar issues in your city or town, please feel free to plagiarize my letter and send it to your local paper under your own name. If you do, and it gets published, please let me know.

Here’s my letter:

Letter to the Editor of the Park Record:

There is a civil war brewing on our streets, and it is time to pull both sides back from the brink.

Like many other residents of Summit County, I am both a cyclist and a motorist, and I am therefore on each side in this dangerous and increasingly bellicose drama that is played out daily on our County’s roads. Tempers are flaring among both cyclists and motorists, as each side regularly flaunts the rules of the road with a sense of misplaced entitlement, leading to arguments, fights, accidents, injuries, and someday soon, death.

Cyclists ride 3, 4, 5 and more abreast on two-lane roads, run red lights and stop signs, refuse to signal their turns, and generally ride in a most unpredictable manner. Motorists fail to give cyclists a three-foot buffer, don’t use mirrors or glance over shoulders (thereby failing to see and avoid cyclists), honk unnecessarily at cyclists, turn in front of cyclists causing collisions and dangerous near-misses, throw things at cyclists, talk on handheld cell phones thereby drifting (or worse) into bike lanes, and generally drive in a most unpredictable manner.

The drivers and cyclists who behave like this not only serve to strengthen and enhance the stereotypes that already exist about motorists and bicyclists, but also are engaging in actions that are illegal, dangerous, and/or generally irresponsible. It is time for this to stop.

When I lived in Los Angeles, where the dominant car culture made it downright dangerous to be a cyclist, I would come home from a long bicycle ride and my wife would ask, “how many people tried to kill you today?” Zero was never the answer. There isn’t a doubt in my mind that this is the future we face here in Summit County unless attitudes and actions begin to change.

Abraham Lincoln is famously quoted as saying that, “a house divided against itself cannot stand.” Here in Summit County where our roads are populated by increasing numbers of both cyclists and motorists (many of whom are both cyclists and motorists), it is time for both sides to realize the folly of their ways, begin to take responsibility for the safety and temperament of each other, and begin to back away from the brink of civil war.

As in the American Civil War, lives truly are at stake.

David Bernstein
Park City

Page 3 of 60

Powered by WordPress & Theme by Anders Norén