Sunshine in a Glass

Growing up, my mom said that to me every morning right after handing me a glass of orange juice. It helped me get started in the morning. Every time.


It still does. A bit cheesy I know, but it does.


The body needs 13 of them, including vitamin A for helping with vision, to vitamin E which aids in fighting against aging. While actual sunshine provides vitamin D, those daily glasses from mom where bright, refreshing, and indeed, helped me wake up.


Found in fruits and vegetables, vitamin C is a potent antioxident needed to help fight off diseases, aid in growth, repair tissues, skin, reduce signs of aging, and detoxify.

You’ve dipped your apple wedges in lemon juice to keep them from turning brown, right? Think of vitamin C in the body the same way. Antioxidants have been shown to help neutralize free radicals. Free radicals being the toxic byproduct of oxygen metabolism causing damage to living cells.

Did You Know?

  • Brazil is the worlds largest producer of oranges
  • The seedless navel orange, or “winter” orange grows a second twin. This second fruit remains under-developed and looks like a human navel thus the name. 
  • During the reign of Queen Victoria oranges were given as christmas gifts

Related Articles

Horn of Plenty

Farm to Table

When life gives you lemons

“Let food be thy medicine and medicine be thy food” – Hippocrates

According to the American Dietetic Association’s Food & Nutrition Guide, ORAC or Oxygen Radical Absorbency Capacity is a scientific method created “to estimate the overall antioxident potential of fruits and vegetables. The higher the ORAC score, the greater the antioxidant potential.”


Blueberries and strawberries continue to be chart-topping hits. However, with things to do and places to go, we don’t always have time to sit an enjoy our antioxidants.

Drink them.


According to

An 8 ounce cup of fresh orange juice contains:

  • 82 mg of Vitamin C
  • 110 Calories
  • Is fat free
  • Is free of added sugars
  • 2 grams of protein

Next time you want to really wake up, before grabbing that whipped, caramel, deliciousness, listen to mom and grab a glass of orange juice.




In my copy of The American Dietetic Association’s Complete Food & Nutrition Guide revised & updated 3rd edition, which sits on a counter in my kitchen next to some other staples, it discusses “Portion Distortion”.

Don’t Get It Twisted

It goes on to say, “Today’s portions seem to say “Eat until you feel stuffed, not just until your satisfied.” With this attitude, it’s easy to see how adults and kids might lose their ability to regulate how much they eat….”

As a mere lad I was taught, as most kids are I suppose, to clean my plate. Waste not want not. My parents and grandparents weren’t doing anything wrong. They were teaching me not to waste good, home-cooked food. And good it was. I was very fortunate to eat the way I did growing up. How much is on the plate is a whole different matter.


A serving is defined as the recommended amount on a label based in ounces, 1/2 cups, etc. for optimal nutritional value.


A portion is how much we choose to eat. Or how much an establishment decides to give us.



Indeed, it can be extremely diffucult regulating how much we eat. Portion sizes in the U.S. have become downright out of control. Food porn shows us nauseating creations, but somehow we laugh at them and think them clever. Bacon lampshades and cupcake garnisments on hot fudge sundaes oozing with sauce.

In the now infamous documentary Super Size Me, Director Morgan Spurlock takes a rather dramatic look at the fast food industry. An extreme experiment, the premise is there. The ability to regulate how much we eat has become skewed. The restaurant chain featured has since removed the slogan.

Shop till you drop

Everywhere we go sizes for everything have dramatically increased. An online study shows that over a 30 year period from 1978 – 2008, the average number of items in our supermarkets have increased from 8900 to over 47,000. Is it any wonder why food shopping has become such a task.

30 years ago an 8oz cup of coffee with milk and sugar was 45 calories. Today, a 16oz Grande caffe mocha with whip? 330 calories.


So how do we make sense of it all?

Part II



3 Year Blogiversary



A blogiversary is a milestone. (At least for us bloggers) A time to reflect. Three years ago today I began here with a short post.

The message simple:

“The proven benefits of regular exercise are numerous. Besides helping prevent obesity, illness and chronic conditions, regular exercise helps keep us alert.”

For the entire post read The Concrete Jungle


“Abs are made in the kitchen”

We are what we eat

So don’t be cheap, easy, or fake. We know how much Diet & Nutrition play a part in our success outside of the gym. Any trainer worth their weight in iron will tell you it accounts for 80%. Keeping our eating habits on point can be a struggle. The struggle is be real.

But it doesn’t have to be all the time.

Later this month I’m publishing my newest eBook on the kitchen and all things meal prep. No longer strictly a bodybuilder or physique competitor practice, meal prepping has caught on and rightfully so. The benefits are clear:

  • By preparing our own food, we decide exactly what goes into it.
  • Controls portions sizes.
  • Saves money. Hoot!
  • Less time doing dishes Double hoot!

It’s  win win….win and win.

Save money and eat healthy home cooked meals? Sign me up.

“…..a collection of tips and pointers to help guide you through all the meal prep madness”

You’ve seen us on instagram, with all those pics of beautiful, delicious looking food. But who gives you the secrets? I will. By trading the mobile device for a few pots and pans for a few hours each week, meal prepping is one habit that done correctly, will not only keep your taste buds satisfied, but keep you on the fast track to success out of the gym.

Simply send me an email with the subject, “Yes, I’d like my eBook!” and I’ll send you your copy come launch time.



Farm-to-Table/Midwestern Edition

Dining Out

Here in Kansas City, Missouri, we are known for doing a few things well. Besides our penchant for BBQ, renowned Jazz and a Royal Baseball Team, our magnificent Fine Arts Museum houses one of the largest Asian Art collections in the West.

Just to name a few.

Depending on who you talk with, the Farm-to-Table, or Farm-to-Fork movement as it is also known, began in different places for different reasons.

“It’s amazing what you can get accomplished if you do not care who gets the credit” – Harry S Truman 

In the historic River Market Area of our city, there is a restaurant:


The Farmhouse 

Eating Cleaner & Cleaner Everyday


Besides supporting local & regional businesses, a practice I am a very strong advocate for, the Farm to Table movement is helping promote fresher, cleaner, and more organic victuals. It’s one thing to clean up our refrigerators and cooking habits, but eating out can be a challenge. No longer seen as a fad or trend, businesses are jumping on the wagon to promote the message.

Something I truly admire.

Soup & Salad

At the time of my visit it was the very height of summer. Record high temperatures call for cold soup…..




..and probably the best Cobb Salad I have ever had. No pre-cubed cheese and wilted romaine on this plate. Rather Bleu cheese crumbles, pickled red onion, and Green Goddess Dressing. Indeed, this was an inventive take on an old standard.

My mom, raised in the area, made gazpacho for us while growing up on the Eastern Seaboard. I asked our server if it was the “chunky style.” He informed me and my guest, visiting from San Francisco, that yes it was and it was the owners recipe sure to not disappoint.

It did not disappoint and gave my moms some serious competition. Nothing beats mom’s.

With a team that makes you feel welcome from the moment you walk in the door, this local gem serves it up just how it should be.

In case one might wonder where they procure their ingredients the farms are listed on the back of the menu.


Do some research. I did. Many of these farms are surrounding Kansas City and are fantastic.

For more info on what their dishing up go to:

For Cheese lovers like myself go to:

For questions and the skinny on how to eat cleaner and cleaner everyday email: