S’mores Muddy Buddies


  • 1 cup semisweet chocolate chips
  • 1/2 cup creamy peanut butter
  • 1/4 cup unsalted butter
  • 1 teaspoon vanilla extract
  • 3 cups Rice Chex cereal
  • 6 cups Golden Grahams cereal, divided
  • 1 1/2 cups confectioner’s sugar
  • 1 cup mini marshmallows
  • 1 full size Hershey’s Bar, optional, for garnish


  1. Melt the chocolate chips, peanut butter, and butter in a medium microwave safe bowl. Microwave on high for 1 minute. Remove the bowl from the microwave and stir. Put the bowl back into the microwave and heat for an additional 30 seconds or until mixture is smooth when stirred. Add the vanilla extract and stir again.
  2. Pour the 3 cups Rice Chex and 3 cups of Golden Grahams cereal in a large mixing bowl. Add the chocolate peanut butter mixture and gently stir until cereal is evenly coated. Pour the coated cereal into a large Ziploc bag. Add the powdered sugar. Seal the bag and shake until the cereal is well coated. Spread on parchment paper or waxed paper. Let sit until cool and chocolate is set.
  3. Place the s’mores puppy chow in a large bowl. Add the remaining Golden Grahams and marshmallows. Break the Hershey’s Bar into squares and add to the puppy chow for garnish, optional. Serve!
  4. Store the s’mores puppy chow in an airtight container for up to 2 weeks. If it is warm in your kitchen, store the puppy chow in the refrigerator. You can also freeze in a freezer container for up to 1 month.

Bison Blue Cheese Burger

Serves: 4


  • 4 pretzel buns (or whole wheat)
  • 1 Pound Bison Meat
  • 1/2 cup blue cheese crumbles
  • Salt/Pepper
  • 1/2 avocado
  • 1/2 cup sprouts
  • 4 slices white onion
  • 4 Tbsp Chipotle Mayo
  • 4 Tbsp Ketchup
  • 4 slices tomato


Heat the Grill.

Mix the bison in a bowl with the blue cheese, salt, and pepper. Form 4 patties. Reduce grill heat to medium. Grill on each side for 4 minutes. On a piece of tin foil, BBQ the onions on the side (spray the tin foil with cooking spray).

Meanwhile, slice the avocado, tomato, and the pretzel buns. Spread the Mayo on the pretzel buns. When the patties are almost done, place the buns on the grill until edges start to char and buns are warm.

Assemble. Enjoy!

Turkey BLTA Sandwich

Serves: 1 | Time: 15 minutes


  • 2 Pc Sprouted Whole Grain Bread
  • 4 ounces Peppered Turkey
  • 1 pc Bacon
  • 1 Slice Pepper Jack cheese
  • 1 Small tomato
  • 1 Radish (seasonal in June)
  • 1/4 avocado
  • 2 Tbsp Primal Kitchen Chipotle Lime Mayo
  • 1/2 cup sprouts
  • Optional: pickle for serving (Seattle Pickle Co.)


In a dutch oven or frying pan, cook 1 pc of bacon until slightly crispy (10 minutes).

Toast the bread in a toaster. Spread Mayo and avocado on the toast. Top with tomato and radish.

Heat turkey in the frying pan with the bacon for 1-2 minutes. Top the sandwich with turkey and bacon and sprouts. Serve with Pickle.

Banana Blueberry Muffins

Time: 35 minutes | Makes: 12


  • 1/2 cup coconut oil
  • 1/4 cup honey
  • 2 eggs
  • 2 ripened mashed bananas
  • 1/2 cup Greek yogurt
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon ground cinnamon
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1.5 cups whole wheat flour pastry flour
  • 1 cup old fashioned oats
  • 1.5 cups fresh blueberries or other berry


Add coconut oil (1/2 cup) and honey (1/4 cup) to large mixing bowl. If coconut oil is solid, microwave for 15 seconds, until honey and oil are softened. Cream together with a mixer on high speed.

Add eggs (2) and Greek yogurt (1/2 cup). Mix together until very well combined.

Add the 2 mashed bananas, vanilla (1 teaspoon), cinnamon (1 teaspoon), baking powder (1 teaspoon), baking soda (1 teaspoon), and salt (1/2 teaspoon). Mix until well combined.

Add flour and oats- stir until just combined. Fold berries (1.5 cups) in to mixture.

Line a 12-cup muffin pan with liners; fill each cup evenly with mixture.

Bake at 375 degrees F for 20-25 minutes, or until toothpick inserted into center comes out clean.

Grilled Chicken Salad

Time: 20 minutes | Serves: 2


  • 2 Chicken Breasts
  • 2 Tbsp Avocado Oil
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1 cup purple/red cabbage
  • 2 cups chopped butter head lettuce
  • 4 radishes, sliced
  • 1 yellow pepper, chopped
  • 1 carrot, chopped
  • 1 cup green grapes, sliced
  • 1/4 cup pepitas (pumpkin seeds)
  • 1/4 cup shredded Sharp Cheddar cheese
  • 4 Tbsp balsamic dressing (or favorite dressing)


In a frying pan over medium high heat, drizzle 2 Tbsp avocado oil. Toss the chicken breast in the salt and pepper and cook in the pan for 10 minutes each side or until the center reaches 165 degrees F. (if they are really thick pieces, I slice them in half to speed it up.

Meanwhile, chop all the vegetables and toss in bowl. Top with pumpkin seeds and grapes.

When the chicken is cooked, slice and top the salad with the chicken and shredded cheese.

Egg and Chicken Sausage Breakfast Sandwich

Time: 10 minutes | Serves: 2


  • 2 pc Sprouted Whole Wheat Bread (Ezekiel Bread)
  • 2 Eggs
  • Avocado oil Spray
  • Chive Cream Cheese or Kite Hill Chive Almond Milk Cream Cheese
  • 1 Cup Pea Shoots or Alfalfa Sprouts
  • 2 Chicken Apple Sausage Links
  • 2 Slices Pepper jack Cheese
  • 1/2 avocado, sliced


Heat Frying pan over medium high heat. Chop sausage in half length-wise and place center down in the frying pan.

Toss the bread in the toaster. Meanwhile, fry the eggs in the same pan as the sausage to preference (I prefer over easy).

When the toast is done, spread on the cream cheese, layer with avocado, sausage, egg, cheese, and sprouts. (see picture)


*Note: I choose sprouted bread because the sprouting of grains makes them easier to digest and more bio-available. The same goes for almonds and other nuts/seeds.

Misleading Media: Identical Twins Vegan vs. Omnivore Diet Outcomes

Recently this article came out:

Identical twins compared a vegan diet with meat-eating and found the vegan diet led to fat loss and more energy

Which got me thinking about how biased and misleading the media can be both in reporting and headlines, so I wanted to breakdown what is actually reported here.

From the Article:

The Turner twins, Hugo, left, and Ross, before comparing a vegan diet with an omnivorous diet in a 12-week experiment.

Overview of self-designed study design:

  • Randomized diet selection is not reported
  • Case study, n = 2, identical twins
  • Length: 12 weeks
  • Exercise: 5-6 days cardio with trainer
  • Diet: Almost isocaloric with food made by a chef delivery service (no macro/micronutrients reported)
  • Data points tracked: weight, cholesterol, muscle mass, subjective feeling, and microbiome
  • No extensive blood work was done
DietVeganOmnivore – Varied
Starting Weight (lbs)185175
Ending Body Weight (lbs)181189
Starting Body Fat13%13%
Ending Body Fat12%15%
Muscle Mass IncreaseNo reported10lbs
MicrobiomeDiversity decreasedDiversity decreased, but remained more consistent than Hugo’s
Subjective FeelingImproved energy later in the day and during gym session compared to before, but also notes he used to eat chips biscuits for snack which he traded for fruits and nuts   Libido dropped sharplyNone provided

Hugo states: “eating vegan forced variety”

Article reports key take-home: The twins concluded that their optimal diet is a mix of plant- and animal-based foods

— My Thoughts/Breakdown —

Game Changers has recently popularized athletes switching to a vegan diet, and the media has taken this and ran with it. That documentary is not the main topic of this post. To see a detailed review of the biases of the documentary click here: https://tacticmethod.com/the-game-changers-scientific-review-and-references/. This post is to breakdown the facts of this article vs. what is being promoted.

Although I find this research fascinating for a couple reasons, I also see the danger in how it was reported as detailed below:

  1. Twin case studies are a unique way to compare genetically identical individuals not often available in the literature. That being said it is a sample size of n=2 making extrapolation to larger populations difficult and dangerous.
  2. They aimed for an isocaloric diet to control that variable, although we are not given the macronutrient breakdowns and the fiber content, which is important for net calories and identifying changes in muscle mass between the two subjects. For example, 100 calories with 10g fiber is not all digestible and would result in lower net calories. Since vegan diets are traditionally high fiber due to the high plant content, it is likely that the vegan diet was lower net calories.
  3. Body weight is only reported for the vegan, but subtracting the 14 lbs (10lbs muscle, 4lbs fat) gained by the omnivore in the study puts his starting weight at 175 which is 10lbs lighter at the start of the study and is a significant difference.
  4. Although the headline reports body fat changes as a major benefit you can see from the results that the change in the vegan diet was 1%. From extensive work in body composition data, a 1% change in body composition is well within the area of standard area even with the most accurate machines. Additionally, Ross gained 10lbs of muscle, which is typically accompanied with small amounts of fat, explaining the increase of 2% body fat. Side note, muscle mass is an important characteristic for athletes, since muscle mass directly associated with force generation and velocity.
  5. Comprehensive blood work is not done, but they report cholesterol in the vegan diet dropping (typically seen with the increase in fiber in a diet) and the omnivore diet staying the same, although no specific numbers are reported.
  6. When comparing subjective reports the vegan diet is highlighted for increasing energy, although he admits he was eating processed snacks before and substituting fruit and nuts is a more blood sugar stable snack regardless of the rest of your diet, and more significantly he reports having decreased libido, which can be a sign of the body not producing enough testosterone which would eventually hinder performance. Dietary cholesterol is necessary to be able to produce testosterone. No subjective report was given to compare for the omnivore.
  7. Lastly, they compare microbiome reports, and although the research here is promising it is still in the beginning phases of research. Interestingly enough, both had a decrease in microbial diversity (number of bacteria species), typically associated with less resilience.

Overall you can see that although interesting, there is little evidence to support the headline that is flashed across web browsers and newspapers across the world, and more importantly, is misleading to the actual evidence that it does show. Even the subjects themselves say their ideal diet combines the best of both diets: the protein and cholesterol benefits from animal products and the variety and fiber from a vegan diet. We need to stop demonizing one side or the other. As with politics or anything, having a balance and understanding of the data is the key.

Seared Salmon on Kale Salad with Avocado Jalapeno Lime Dressing

The dressing is absolutely delicious on this one

Serves: 3 | Time: 30 minutes


  • 2 pc Wild Caught King Salmon
  • 1 Tbsp Seafood Spectacular spice
  • 1 Tbsp Honey
  • 1 Tbsp Olive Oil
  • Salt and Pepper to taste
  • 1 Sweet potato, chopped
  • 5 cups kale, de-stemmed
  • 1 Jalapeno, deseeded, minced
  • 1 Clove Garlic, pressed/minced
  • 1 lime
  • 1 clementine or orange
  • 1 Avocado
  • 3 Tbsp Olive Oil
  • 1 Carrot, chopped
  • 1/4 cup raisins

Place an oven rack in the center of the oven, then preheat to 425°F. Wash and dry the fresh produce. Halve the sweet potatoes lengthwise; cut crosswise into 1/4-inch pieces. Place on a sheet pan. Drizzle with olive oil and season with salt, pepper, toss to coat. Arrange in an even layer. Roast, flipping halfway through, 20 to 22 minutes, or until lightly browned and tender when pierced with a fork. Remove from the oven.

While the sweet potatoes roast, for the salad and dressing: cut the lime in half. Cut the avocado in half. Thinly slice one half drizzle with half the lime and set aside, the other half scoop into a medium bowl and mash until smooth. Season with salt and pepper. Add the pressed garlic to the mashed avocado. Using a peeler, grate the rind of the clementine into the mashed avocado. Halve the clementine; squeeze the juice into a bowl, straining out any seeds and mix into the bowl as well. Cut out and discard the stem, ribs, and seeds of thejalapeno pepper; finely chop and add to the bowl. Add the 3 Tbsp olive oil, mix and set aside. Remove and discard the stems of the kale. Mix the avocado dressing and kale together and let it sit and marinate. Mix in the chopped carrot and raisins.

Meanwhile, start the BBQ. Rub the salmon with olive oil and Seafood Spectacular, and drizzle with honey. Place the Salmon on the grill over Medium-High heat, skin side down. Cook for about 10 minutes or until the whites start to coagulate and come out.

Add the roasted sweet potatoes to the bowl of marinated kale; stir to combine. Season with salt and pepper to taste. Serve the salad with the cooked fish fillets and sliced avocado.