Encouraging Health and Happiness

Get a surfers’ bod!

  Surfer’s bodies are gorgeous!  They are long and lean and strong!


With nice defined muscles and not bulky – also these wave riders are glowing!    Yeah this could be the sun and surf – But they also fuel up for this demanding sport – for that they need energizing grains, high vitamins and minerals and protein!


Keep your Energy high and waist line down with these great meals. 

Make ahead and keep on hand for great take to work or travel options!

I have found two great recipes- both chock full of anti-oxidants, fiber, nutrients, metabolic boosting and energy boosting!

1.  Bon Appetite- Surfer Granola  July 2012

2.  PCC Indonesian Rice Salad – tons of beautiful color and flavor!  I can’t wait for lunch tomorrow!

Read On for recipes!  

Oh – and if you need a guide to your getting to your kick ass physique and eating habits to brag about – contact me!  New workshops in both group training and nutrition this Sept!


Surfer’s Granola—From Bon Appetite  July 2012

Packed with oats, nuts, and seeds, this energy booster can be made up to 1 week ahead. Serve it as a snack, or for breakfast with yogurt and any kind of seasonal fresh fruit.

Makes about 1 quart

Surfer’s Granola


  • 2 cups old-fashioned oats
  • 1/4 cup millet (optional; if not using, add an extra 1/4 cup oats)
  • 1 tablespoon golden or other flaxseeds (optional)
  • 3/4 teaspoon kosher salt, divided
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground ginger
  • 1/3 cup honey
  • 4 tablespoons extra-virgin olive oil, divided
  • 3/4 raw almonds, coarsely chopped
  • 1/3 cup raw shelled pumpkin seeds (pepitas)
  • 1/3 cup raw sunflower seeds
  • 1/2 cup raisins
  • Yogurt
  • Thinly sliced mangoes, papayas, or other fresh fruit



Heat oven to 300°. Mix oats, millet and flaxseeds (if using), 1/4 tsp. salt, cinnamon, and ginger in a medium bowl. Add 1 cup hot tap water. Mix thoroughly and let stand for 15 minutes to soften oats.

Bring honey, 2 Tbsp. Oil to a boil in a small saucepan, stirring to dissolve sugar. Add honey mixture to oat mixture in bowl and toss to coat. Spread out in an even layer on a large rimmed baking sheet.

Bake oat mixture, stirring 2–3 times, until dark golden brown, 50–60 minutes. Place sheet on a wire rack and let oat mixture cool completely.

Increase oven temperature to 350°. Mix remaining 1/2 tsp. salt, remaining 2 Tbsp. oil, almonds, pumpkin and sunflower seeds, and sugar in a medium bowl. Spread in an even layer on another rimmed baking sheet. Bake, stirring occasionally, until golden brown, 10–12 minutes. Place sheet on a wire rack and let nut mixture cool completely.

Combine oat mixture, nut mixture, and raisins in a large bowl. DO AHEAD: Granola can be made 1 week ahead. Store airtight at room temperature.

Serve granola in bowls with yogurt and sliced fresh fruit

nutritional information

12 serving, 1 contains: Calories (kcal) 270, Carbohydrates (g) 31, Dietary Fiber (g) 4, Total Sugars (g) 14.  Protein (g) 7 Sodium (mg) 140

PCC Indonesian Rice


Serves: 6 to 8

  • 2 cups short grain brown rice
  • 3 cups water
  • 1/3 cup orange juice concentrate
  • 2 tablespoons tamari (regular or wheat-free)
  • 1/2 teaspoon salt
  • 1/2 teaspoon crushed red pepper
  • 1 teaspoon finely minced or crushed garlic
  • 1/4 cup crushed canned pineapple
  • 2 tablespoons brown rice vinegar
  • 1/4 cup toasted sesame oil
  • 2 ribs celery
  • 1 bunch green onions
  • 1/2 red bell pepper
  • 1/2 green bell pepper
  • 1/2 yellow bell pepper
  • 1 cup roasted Spanish peanuts
  • 1/3 cup currants


In a pot bring rice and water to a boil, then reduce heat to low and simmer, covered, until the water is absorbed (about 40 minutes).

In a bowl, mix together orange juice concentrate, tamari, salt, crushed red pepper, minced garlic, pineapple, rice vinegar and sesame oil.

When the rice is cooked but still hot, stir in the dressing. Cool in the refrigerator, stirring occasionally.

Thinly slice the celery and green onions. Dice the bell peppers.

When the rice is fully cooled, stir in the celery, green onions, bell peppers, peanuts and currants.

View recipe with tabs

Each serving: 367 cal, 17.6g fat (2.2g sat), 0mg chol, 555mg sodium, 47.8g carb, 5.6g fiber, 8.6g protein


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