Category Archives: Going Healthy

Healthy Protein Goat Cheese Crackers

A few years ago, I made goat cheese crackers for Going Mom for Mother’s Day? As a former Cheez-It addict, these goat cheese crackers are whey healthier and even more addicting. My wife confirmed the addictive properties by making them disappear within 2 days.

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I promised to share the recipe then, and since I’m a man/dad/husband of my word, I’m sharing for all who care to see and try. Guys, forget the jewelry this Mother’s Day, these goat cheese crackers are the key to her heart and tastebuds!

Healthy Protein Goat Cheese Crackers

Ingredients

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  • 1 cup coconut flour
  • 3/4 cup unflavored protein powder
  • 4 tablespoons nutritional yeast flakes
  • 4 tablespoons low-fat cottage cheese or plain yogurt
  • 4 ounces creamy goat cheese (aka chevre)
  • 1/4 teaspoon sea salt
  • 1/2 teaspoon cayenne pepper (optional, but highly recommended)
  • 1/2 tablespoon cumin
  • 1/4 cup favorite salsa; I use Drew’s Organic

Directions

  • Combine flour, oat bran, cheeses, salt, and cayenne in a food processor.
  • Pulse until crumbly and then add in salsa a little at a time, until dough comes together. (You may need to add more)
  • Wrap dough in plastic wrap and quick chill in freezer for 5 – 10 minutes or in fridge overnight.
  • Preheat oven to 350º. Line 2 baking sheets with parchment paper or nonstick silicone mats. Set aside.
  • Place dough between parchment paper or a silicone mat; it can be sticky. With a rolling pin, roll to 1/8-inch thickness.

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  • Using a greased pizza cutter, cut into 2-inch squares or whatever size you like. Poke holes with a fork or toothpick in each one to help keep them from being to “puffy”. Slide parchment paper or mats onto baking sheets.
  • Bake for 20 to 25 minutes, until crackers turn a light brown and are crisp. Remove one to let cool and check to see if it’s crispy. If they are not crisp, bake a few minutes longer.
  • Remove from oven and let cool completely. Store in an airtight container for up to 5 days (they won’t last that long!).

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This is how the sheets will look after cooking in the oven, but it’s easy to break into the squares you formed.

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I used unflavored whey protein powder to give these crackers a protein-packed punch. If you don’t have or don’t want to use protein powder, just sub more coconut flour or a mixture of nutritional yeast and coconut flour.

Rolled oats can be used as well if you don’t have or like the other dry ingredients. They will mix just fine after being pulsed in the food processor. Whatever you do, give these a go and have fun in the “process”.  Man I crack myself up.

These have a tendency of disappearing quickly, I highly recommend hiding a few for yourself or you’ll end up with zilch. I speak from experience…..

Legion Genesis Greens Superfood Review + Healthy Recipe

The supplement market is saturated with products promising a wide variety of health supporting nutrients in a convenient capsule or as a powder. Searching for a good brand with quality ingredients that actually do as the bold words on the bottle claim is stressful. Luckily, Legion Genesis delivers a powerful greens superfood punch and has the research to back it up.

As Legion says, there are two major reasons why most greens products fail on their promises:

Legion Athletics Genesis_Other Greens Don't Work

Legion Athletics provides a host of supplements for men and women wanting to perform at their best every day. They are committed to providing products with high quality, healthy ingredients at clinically effective doses backed by published research. This is what makes Legion’s Genesis Greens Superfood stand out among the rest.

A photo posted by RC Liley (@going_dad) on

I take many supplements each day. Some in powder form, some as capsules, and some as a liquid extracts. They all serve a purpose in helping me think, feel, and perform better, but it gets overwhelming trying to keep up with taking each one separately, not to mention time consuming by having to measure out each dose.

greens supplement superfood

With Genesis, most of the supplements I take are inside, and Legion did all the work for me by providing each ingredient at clinically effective dosages backed by research.

Legion Athletics Genesis Supplement Facts

When I was given the opportunity to review their greens supplement, I jumped at the chance to try their product. Not only would it save lots of time from measuring, I already know how Legion uses only the best ingredients and cares about what they put into every product they create.

Here’s a list of key benefits taken directly from Legion’s site:

Legion Athletics Genesis Supplement Benefits List

Genesis is geared towards active individuals, but even if you’re just getting started in living a healthier, active lifestyle, this superfood alone will help get you going and stay on the right path. Here are the main players in Genesis that give this powder such potency. Provided from their site.

Spirulina

Research shows that supplementation with spirulina…

  • Improves the cholesterol profile [52]
  • Increases muscle endurance [53]
  • Helps control allergies [54]
  • Reduces muscle damage caused by exercise [55]
  • Helps the body eliminate heavy metals [56]
  • Lowers blood pressure [57]
  • Helps protect liver health [58]
  • Reduces systemic inflammation [59]
  • Improves insulin sensitivity [60]

The clinically effective dosage of spirulina ranges between 2 and 10 grams.

GENESIS CONTAINS 5 GRAMS OF SPIRULINA PER SERVING

Astragalus Membranaceus

Research shows that supplementation with astragalus membranaceus…

There’s also animal research suggesting that astragalus promotes longevity, but this has yet to be explored in human studies. [69]

GENESIS CONTAINS 3 GRAMS OF ASTRAGALUS MEMBRANACEUS PER SERVING, PROVIDING 9 MILLIGRAMS OF ASTRAGALOSIDE IV

Moringa Oleifera

Research shows that supplementation with moringa…

  • Helps protect heart health [71]
  • Reduces blood pressure [72][73]
  • Mitigates DNA damage [74]
  • May have anti-cancer benefits [75]

The clinically effective dosage of moringa ranges between 500 and 2,000 milligrams of the leaf.

GENESIS CONTAINS 1 GRAM OF MORINGA OLEIFERA LEAF PER SERVING

Maca

Research shows that supplementation with maca…

  • Improves subjective sense of well-being [76]
  • Improves sexual function in men and women [77]
  • Improves sperm production and health [78]
  • Improves libido in men and women [79][80]
  • Helps preserve joint health [81]
  • Can reduce feelings of anxiety and nonclinical depression [82]

The clinically effective dosage of maca extract ranges between 1 and 3 grams.

GENESIS CONTAINS 1.5 GRAMS OF MACA EXTRACT PER SERVING

Broccoli Sprout

Research shows that sulforaphane is a promising anti-cancer nutrient and is also known to have potent antioxidant and anti-inflammatory properties. [85]

The clinically effective dosage of broccoli sprout depends on how much sulforaphane it provides, and the clinically effective dosage of sulforaphane is 1 to 9 milligrams.

GENESIS CONTAINS 500 MILLIGRAMS OF BROCCOLI SPROUT PER SERVING

But what about the taste? Something dark green with all of those healthy supplements must taste bad, right?

Nope. With the use of only stevia and erythritol as natural sweeteners and nothing artificial or full of fillers, the taste is quite pleasant. I just used water to mix my dose each day and could easily sip and enjoy the drink. If mixing with almond milk or in a smoothie, I bet it would be even better.

So it tastes good, but does it work?

Yes! I just returned from a week long family vacation and had no desire to lug my entire stack of supplements. Instead, I chose to bring Genesis to take at the start of each day. I’d drink a serving in water every morning on an empty stomach and could feel the smooth stream of energy, health and mood-boosting benefits throughout the day. Mixing is easy with no clumping in a shaker bottle. I mixed with a fork and had a few clumps, but since it tastes good, I didn’t mind.

As a guy who prefers to cook his own food, I had limited resources which meant I was eating less than usual. Being at the beach and a lover of all things active, I wasn’t just lounging around, I was fighting the waves, playing in the sand and water with my daughter, walking all over the area, and kayaking. I attribute my ability to maintain healthy energy levels and recover properly to do it all again to Genesis.

Legion Genesis_Perform Better

Playing with my daughter is extremely important to me, and my confidence in this supplement has been won for helping me perform at my best.

Standing with Avery in Ocean_Back

Even on the plane trip there and back, I was fasting until I could get to some real food, but Genesis kept me functioning at healthy levels. Without having water, I simply put the powder directly in my mouth and was amazed at how good it tasted like that. Imagine Pixie Sticks flavor, but in superfood form.

Now that we’re back home, I’m still taking Genesis every day and not touching my giant stack of supplements. I’m sure I’ll get back to them again, but why spend so much time when Legion has just what I want at the doses proven to work?

I’ve been completely satisfied with this greens superfood supplement and honestly can’t find anything bad to point out. Some people may not like the flavor, but I find it pleasing and could even eat it as a treat. I’ve used other healthy greens supplements and can say firsthand, they are not as pleasant.

Legion’s Genesis gives anyone that’s active or looking to become active what they need to get going. As a parent, I couldn’t recommend this enough to keep you performing at your best for you little ones. Life is too short not to get down and play with your family, so make sure you are living and leading the healthy life you want your loved ones to follow.

Legion Genesis_Be All That You Can Be

Update: I wanted a way to have a healthy, family-friendly snack that’s full of high quality protein and immune boosting superfoods, so I used Legion’s Genesis and their Whey+ Protein Powder to make a delicious bread sure to please the palate and fuel your body right.

Legion Genesis Green Superfood Protein Bread

by RC Liley

Prep Time: 5

Cook Time: 40

Ingredients (1 9×5 Loaf)

  • 1/2 cup coconut flour
  • 1/2 cup protein powder (I used Legion Whey+ Vanilla Protein)
  • 1/4 cup Legion Genesis Green Superfood
  • 1.5 tsp aluminum free baking powder
  • 1/4 tsp baking soda
  • 12 drops vanilla or regular liquid stevia (or use 3 – 4 stevia packets or 1/8th pure stevia powder)
  • 1 overripe banana, mashed
  • 1/3 cup canned unsweetened coconut milk
  • 2 whole eggs or 1/4 cup egg whites
  • 1/2 teaspoon cinnamon

Instructions

Grease a 9×5 loaf pan making sure to get all the up the sides and corners. I used coconut oil.

Preheat oven to 350 F

Add all ingredients and blend until smooth.

Pour batter into the prepared pan and bake in the middle of the rack for 40 minutes.

Remove from the oven and let cool completely to room temp. This allows the bread to retract from the sides as it cools which makes it MUCH easier to remove.

Go around the sides with a thin rubber spatula or butter knife and turn upside down to remove from loaf pan.

Slice as thick or thin as you’d like and enjoy your healthy bread plain or with a pat of grass-fed butter. Better yet, smother it in NuttZo!

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Disclaimer: I received Legion Genesis free of charge in exchange for my honest review. All thoughts and opinions are 100% my own, and I truly love everything this company offers. Promise! 🙂 This post also contains affiliate links. If you click on them and make a purchase, I will earn a small commission. Thank you in advance if you do so. 🙂

FAST FOOD EVERYWHERE!

I am loving the content shared by Doctor Jonathan as I sift through his old and new posts. Fast food is not the way we should rely on our nutrition, and here he presents the reasons in a clear and concise format. While we all see/hear how bad it is on a daily basis, most people still consume it on a daily basis.

Not a day goes by that I want to help change how families are fed. For now, helping to spread information on the negative effects of poor nutrition and lifestyle in general seems the best approach. Please give this and the many posts sure to come a good read and put at least one of the thoughts into practice. Our kids, family, and YOU deserve it.

Link to original post is found here.


I recently posted a picture of 4 FAST FOOD RESTAURANTS visible from my GYM’s parking lot. The point was to show CONVENIENCE; a major factor contributing to our obesity epidemic.

Today I opened the weekly circular which displayed the following 7 ADS:

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Where is the DECENCY and HUMAN COMPASSION for a problem that continues to escalate out of control?

THIS IS NOT VALUE!

This is legalized “FOOD PUSHING” that increases food addiction with dangerous consequences. Everywhere we turn (newspapers, TV, shopping stores, highway exits, etc…) we face these destructive products that tempt us the same way drugs tempt drug addicts and alcohol products tempt alcoholics.

Denying this reality continues to spread this epidemic we currently face. To rely on the fast food industry (as a sector) to grow the wealth of our economy is a sad commentary. It is a source of great PAIN and SUFFERING. We consume these restaurant foods an average of 5.8 times a week (as adults) while 30% of children eat fast food on any given day. (United States Healthful Food Council)

We are bombarded with this advertising and have convinced ourselves the dangers are grossly over-exaggerated. Our total disregard to the damaging effects of most fast food products has resulted in obesity and overweight becoming:

THE 2nd LEADING CAUSE OF AVOIDABLE DEATHS

preventable_causes_of_deathSource:Mokdad AH, Marks JS. Actual causes of death in the United States, 2000. JAMA 291

Since this study is 16 years old, I am willing to bet obesity and overweight has surpassed smoking making it:

THE NUMBER 1 CAUSE OF AVOIDABLE DEATHS!

The food industry is not about to change their advertising and marketing approach which continues to grow their revenues at the consumer’s expense. It therefore, becomes the CONSUMER’S RESPONSIBILITY to reduce their fast food consumption by 80-90% if they wish to LIVE LIFEthe way they CHOOSE TO, rather than suffering the inevitablePREVENTABLE diseases, dysfunction and DEATH we see TODAY!

IT’S NOT A HAPPY MEAL; IT’S A VERY SAD MEAL!