All posts by R.C. Liley

I'm an ex-mutual fund accountant who left the cubicle world to be a stay-at-home dad to my beautiful little girl, Avery, who entered our life on 11/15/13 and handsome little boy, Wes, who joined our family on 11/19/17. Also happily married to my wife, Kelley, as of 8/17/07. Sorry ladies... :) Fitness and nutrition is of the utmost importance in our family and we strive to reflect this in our daily life. I always prepare our meals at home and only go out if it's a special occasion, and even then I tend to not get much. Food should be fun and a joy to eat, not something quickly consumed from a fast food chain or scarf down before the next meeting. I have come from strictly logging high miles to train for the next marathon to keeping exercise varied and focusing more on strength. I still enjoy going for a run when I can, but nothing crazy, and I prefer hill sprints while pushing my daughter, Avery in the stroller. She loves it and I get a great workout! I want to show the world how to appreciate their body and feed it real, wholesome food while moving more throughout the day. In doing so, everyone would be healthier, happier, and we'd all live in a better place as a result. I blog mainly about my life as a stay-at-home dad and frequently include reviews, participate in campaigns, and share my thoughts on fitness and nutrition. If you ever have any questions or thoughts to share, please reach out as I'm always open to listening or helping others however possible. That is, when I have free time since Avery is and my wife are the number one priorities!

Protein-Packed Spicy Black Bean Burger Recipe

These spicy black bean burgers were created by accident. I intended to make them more of a cake (think crab cakes without the crab), but ended up with more of a flat, burger-like patty.
meatless monday spicy black bean burger
Do you ever do that; set out to make one thing, and wind up with something else? I guess that’s how a lot of great things have come into existence…..the slinky, microwave, Post-it notes, and even chocolate chip cookies, to name a few.
I mixed everything together, thought it was too runny, so I added more dry ingredients. Then a little more dry ingredients. You know, just to be safe.
Apparently, the addition of dry ingredients was just a little too much. Instead of a moist and tender bean cake, I wound up with a slightly crispy and tasty black bean burger.
Meh, I’m still eating them like a cake and leaving out the bun! These would’ve great formed into rectangles for a fun kid-friendly finger food you could use with cottage cheese, Greek yogurt, or just mustard as delicious dips.
Remember when I mentioned these on my last Meatless Monday post? Well, here’s the recipe as promised. This recipe is one delectable mistake that I’ll be making again; on purpose this time. Try it for yourself and let me know how you like it or what you did different.

Spicy Black Bean Burgers

black bean burger, cake, recipe, healthy, vegetarian, cooking
Roasted Grape Tomatoes and Shittake Mushrooms take the…errr…um…cake?

by RC Liley

Prep Time: 30 min

Cook Time: 50 min

Ingredients (Serves 4 – 6)

  • 1 cup dried black beans, soaked overnight or 2 (15oz) cans of black beans, rinsed and drained
  • 6oz of your favorite salsa; the amount varies, just eyeball it and add more towards the end if needed
  • 1 medium onion, chopped
  • 2 bell peppers (any color); chopped
  • 4 cloves garlic; crushed and minced
  • 4 tablespoons spicy brown mustard
  • 2 whole eggs or 3 egg whites; you can use 1/4 cup ground flaxseed or chia seeds to make this vegan
  • 3/4 cup coconut flour
  • 3/4 cup unflavored protein powder; can use more coconut flour as a substitute
  • 1/4 cup rolled oats
  • 2 teaspoons cumin
  • Ground black pepper to taste; no need for salt as there should be enough in the salsa and mustard
  • 1/2 teaspoon cayenne
  • 3 tablespoons dried cilantro

Instructions

  • Pre-heat oven to 375 degrees.
  • Heat a saucepan over medium-high heat, sweat onion, bell peppers, and garlic; add beans, cilantro, and spices and cover to let simmer for 20 – 30 minutes.
  • Remove beans from heat and transfer to large bowl to let cool; you don’t want to cook the eggs!
  • Using a large fork or potato masher, mash most of the beans leaving a few ones intact for texture.
  • Add remaining wet ingredients to bowl and mix well. Sift dry ingredients in small bowl and slowly mix into wet.
  • With a large spoon, scoop the mix onto a parchment lined baking sheet, form into patties or whatever shape you want, and bake in the pre-heated oven for 30 minutes, and then flip over and cook another 10 minutes.
  • Remove from oven (should have a crispy brown crust) and let cool on pan for 5 to 10 minutes.
  • Top each cake with salsa, plain yogurt, cottage cheese, or mustard and any of your favorite toppings. Serve with a big side of steamed veggies.
Powered by Recipage

Why Meat Lovers Should Partake in Meatless Monday

Remember when the USDA retracted its statement referencing “Meatless Monday”?  Yeah, the Cattlemen’s Beef Association flexed its “beefy” bicep when the Ag Dept posted a message to its employees about helping to reduce the environmental impact of eating meat by skipping it one day of the week.

I know very little on the inner-workings of lobbying and getting messages out to the public, but I figure money is the biggest concern; not public health.  When I see/hear any sort of “this is good for you” promotion from the government or any big business, I raise my brow and take what’s being pushed with a grain of salt.

Just ask yourself these 2 questions when you see claims on packages, the television, magazines, billboards, etc:

Who or What will reap the most benefits of this statement? – It says it’s healthy, but the 50 ingredients in this pretty package don’t seem very good or natural.

How much money was spent so people like me can see this claim? – Only the big industries have great power to push their products for all to see. Small, local companies producing small batch, whole food goods, don’t have the funding to really advertise as well.

I like all types of meat and fish, but I eat red meat sparingly and only grass-fed…preferably local too.  The economic cost of producing beef is just not worth it to me.  Just think of all the cheap, junky beef products fast food chains are rolling out to so many people each day; it’s crazy! Sure, the $1 menu “deals” seem appealing to those who are ignorant to health and are short on cash; sadly, this is a common correlation.

Costs associated to produce a quarter pound of beef.

But consider other costs; the cost to get the meat wrapped in a paper package and handed to you through the window of a drive-thru…mmm. Producing just a half pound of beef requires 7.40 pounds of CO2, that’s equivalent to driving 9.81 miles. Now take into account that in 2009 the U.S. consumed 14 million tons of beef; and 72 million tons for the world.  That’s a lot of gas! (Source for this info.)

meatless monday spicy black bean burger

I will happily choose a couple meatless meals per week to help reduce emissions just a little bit. If we all did this, our little changes will have a big impact on the health of our economy and bodies. So give the USDA and Beef Industry the finger a carrot, and enjoy a meal with the spicy black bean burger in the pic above instead! Recipe coming soon.

Check out wannaveg.com for a list of 10 reasons to go vegetarian one day each week.

I wonder what what the CAFO supporting beef industry would do if more people helped the health of the Earth and their bodies by abstaining from meat for one day? They’d be as mad as cows for sure, so I would assume their well-paid lobbyists made sure the posting was removed.  And it was……only hours after being posted.

I would never ask anyone who loves meat to go vegetarian (I’m certainly not!), but please reduce the consumption of meat, especially from fast food or the cheap store-bought kind, and reap the benefits on cost, healthy, and experiencing new food!

‘Sleep Smarter’ for a Healthier, More Successful LIfe

I’ve been reading the early release copy of Sleep Smarter I told you about last month, and, wow, sleep is some powerful stuff!

Sleep Smarter-Book-Quote-One

For the longest time, I was under the impression that since I exercise every day and cool all of my meals using fresh, whole foods, that I was good to go in the health department. But, little did I know that the sleep I easily shrugged off by thinking the 5 hours I sometimes got was perfectly acceptable was actually working against all of my other healthy habits.

Sleep Smarter-Book-Quote-Three

Isn’t this quote eye-opening? See what I did there? 🙂

As I make my way through Sleep Smarter, I continue to learn the power sleep has on our entire lives. So many answers about why I would still feel weak, tired, stressed, and worn out after leading such a health-regimented routine have been revealed. From brain health to performance to recovery and even your level of success; sleep is potent stuff!

There are only a couple days left to pre-order the book to not only learn the 21 Essential Strategies to Sleep Your Way to a Better Body, Better Health, and Bigger Success, but to earn some awesome pre-order bonuses.

Just one book pre-ordered will get you:

  • $25 Thrive Market Gift Card + 1-Month Free Membership
  • Free one year (10 issue) subscription to Men’s Health or Women’s Health Magazine
  • Free Sleep Smarter Video Series ($49 value)

Have friends and family that you love and care for? Of course you do! Pre-order 5 books and get:

  • $25 Thrive Market Gift Card + 1-Month Free Membership
  • Free one year (10 issue) subscription to Men’s Health or Women’s Health magazine
  • Free Sleep Smarter Video Series ($49 value)
  • FREE bottle of EASE topical magnesium ($30)
  • 5 entry tickets to win a new intelliBED (Bed valued up to $4,399)*

It only gets better with the more books you order. Don’t wait, save yourself some cash with the pre-order price and get the priceless gift of better health and happiness in return.

After you order, please let me know so we can share what we learn in the book together! Now, go get your sleep on!