Month: January 2012

Healthier Chocolate Yogurt

Now with Raspberry Protein Yogurt Recipe Below

Sadly, the yogurt you buy in the store is mostly some form of sugar, sometimes a lot of fat, and pretty processed. If you look at the nutrition information, it’s really just a snack, probably a bit healthier than a candy bar, but if you want the most bang for your caloric “buck” so to speak, you can do better.

chocolate protein yogurt
Chocolate protein and plain nonfat yogurt

My favorite recipe for a high protein low fat low sugar “snack” with probiotics is:

6-8 oz fat-free plain yogurt
1 scoop/serving dry protein shake mix powder

stir well and chow down

I prefer BSN Syntha-6 Protein Powder because it mixes quite well at a variety of temperatures, and pretty much always tastes good, imho.

I usually use vanilla, chocolate, chocolate-mint, or strawberry. Add cinnamon to the vanilla for a treat that’s reputed to help moderate blood sugar and digestion. Very rarely I’ll add some banana slices. I’ve never tried it frozen, but it sounds interesting.

Do your tummy a favor and enjoy a treat that’s good for you.

Red Smoothie Detox Facts

Protein Yogurt with Raspberries = 225 calories

  • 100 Calories of non-fat plain yogurt
  • 100 Calories of protein powder (BSN)
  • 25 calories fresh raspberries

Different fruit has different caloric densities. 25 calories of raspberries is quite a handful and any more would overwhelm the bowl I mixed it in. If you use other fruits it might change the calories.

I used the 100 calorie calculator [HERE] to determine how to weigh out my portions. During my transformation from just under 240 pounds to 180 pounds I spent quite a bit of time weighing my food portions and keeping a food journal. I wrote about it [HERE] if you want to know more.

I needed 188 grams of non-fat plain yogurt, 23 grams of vanilla protein powder, and 59 grams of fresh raspberries. I calculated the raspberries in my head. 123 grams is a lot of raspberries, at 52 calories. Half would be 61.5 grams and 26 calories. I think 59 grams for 25 calories is about right for the size of my bowl.

I put the yogurt into the bowl, and stirred in the protein. The fresh raspberries are a little on the delicate side so I didn’t want to be stirring vigorously once I added them. It’s really that simple to make a really healthy high protein low calorie alternative to the pre-packaged yogurts that have 1/3 the protein or less and lots of added sugars, some hidden quite well on the labels.

Protein Yogurt with fresh raspberries. Eat it up!
Protein Yogurt with fresh raspberries. Eat it up!

Try your hand at making your own favorite flavors and post pics and recipes on my Facebook page to share with my followers there. We’d love to see what you have.

Green and Healthy Living Tip

People often ask me about healthy eating, and I mention several different options. Sometimes people balk about the expense, or time, or inconvenience. It’s hard to find a way to explain to them that it’s actually way less expensive, way more convenient, and way more green than their normal eating patterns.

Last time I was driving home from skating at the rink and encountered the usual Provo/Orem lunch rush traffic, it hit me. like a brick in the face. These people were all sitting in traffic, spending their lunch hours idling at stop lights, heading to some fast food destination, to grab lunch, and hurry back to their office, most likely eating at the stoplights on the return trip.

healthy and green lunch choice
Tomato soup, hard boiled eggs and banana - a green healthy lunch

Wow. Talk about stress. Talk about wasted time. wasted resources. wasted health. How long would it take to toss a few boiled eggs in a bag with a bagel and cheese, a handful of sprouts and some carrot sticks? Really? compared to sitting at 6 stop lights on the way to the grease pit? If you add up all the hours spent in one week in the mad dash to grab a burger or taco, add up all the stomach acid from the stress of it all, and the antacids you’re more likely to take later as a result, and the gas and wear and tear on your vehicle, and the carbon footprint of all that idling, you’re so far in debt, you may never escape and become free.

On the other hand, you can boil up eggs before the week, make a pot of chili and containerate it ahead, bag up some carrot slices. Even if it took a whole hour, that’s less time than the 5x/week fast food driving. You might have to toss some containers in the dishwasher, or rinse out some bags to reuse – but that’s less stress on the environment than the car creates, and only a few seconds of your time each day.

So do it. Do it now. Baby steps. Take food you like maybe one or two days a week. I think rather quickly you’ll find yourself enjoying the relaxed atmosphere, the extra time to play, read a book, or talk to your coworkers. Eventually you can become free, do your health a big favor, save money and time, and do something good for the environment. Think what would happen if everyone did it 😀

I prefer to sneak up on healthy eating whenever possible. This is one of the best ways I know.

Ultimate Upper Body Cardio Training

Concept2 SkiErg Training

The moment I saw a clip of this in action, I knew this would be the most awesome training for low-angle ice, or glacier climbing ever. I think it was originally intended for cross country ski training, and having done some XC skiing way back in the day, I can see the benefit already. I am using poles for a lot of my vertical hiking – another perfect training application.

I ordered the wall-mount model direct from Concept2, and got the PM4 monitor (the higher end of the two monitors available). It took about a week to arrive. After hauling it down to my basement, it really took only a couple hours to assemble and install. Note that I do have exposed studs and no baseboard molding which might have helped it go faster. Also, advice to anyone else doing this – don’t tighten any screws on the sleeve in the middle of the main column until all the screws are started.

I decided to give it a few minutes spin to figure it out and see what I could do. The motion was simple enough, and after messing around I figured out various ways to stand for core activation, and balance and stability training. I’ve been training with it now for a little over a week, including the past 6 days after cracking 2 ribs. Yeah, I probably shouldn’t be doing this, but I can stabilize my core and relax it, using just my upper lats. I wish I could go now, but it will be a few weeks before I can try ice climbing again (4-6 weeks recovery for my ribs) to see if it helps. I’ll let you know.

After this I also did an experiment to extend my range of motion and then do a concentrated squeeze in my central back between my shoulder blades (rhomboid area). This short clip shows that.

My Fat Headshot from 2005

Was digging around and found this from August 2005 on the trail of Castle Peak, a Fourteener in Colorado.

225 pounds of Charles Miske in August 2005
225 pounds of Charles Miske in August 2005

I’m obviously very fat here, though this is not my maximum weight. As I recall this is around 220 lb. In December of 2006 I peaked at 235 lb. I’ve been approximately 185 lb since June of 2010. Not bad. Pretty fun comparing this to what I look like today.

Hard work, training, proper nutrition, discipline. When I became a mountaineer these are the things that came along with it and made me what I am today.