Healthy Snack or Dessert…Chocolate Chia Pudding

Looking for a healthy snack or dessert, or if you are me you will eat it for lunch, instead of lunch, cause it is easy and you can just grab it and go. Looking for that chocolate fix. That time when you just want something a little chocolaty, but full of vitamins, fiber and protein. Try this out. Also this is vegetarian, gluten free, and can be vegan if you leave the honey out and replace it with another sweetener.

Chia seeds are amazing…

If you have never had chia seeds before they are an ancient seed, used by the Aztecs and the Mayans. They a jam packed with nutrients, and are simply amazing despite their diminutive size.

“A one-ounce (28 grams) serving of chia seeds contains :

  • Fiber: 11 grams.
  • Protein: 4 grams.
  • Fat: 9 grams (5 of which are omega-3s).
  • Calcium: 18% of the RDI.
  • Manganese: 30% of the RDI.
  • Magnesium: 30% of the RDI.
  • Phosphorus: 27% of the RDI.
  • They also contain a decent amount of zinc, vitamin B3 (niacin), potassium, vitamin B1 (thiamine) and vitamin B2.”

https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds#section1

If you want to read up more about them see the link above. There is a lot to love about these tiny power packed seeds. They are high in fiber, contain omega 3 fatty acids (so if you don’t or won’t eat fish, they are a great alternative source), and plant based protein. I will leave you to read about them if you want. On to the recipe.

Chocolate Chia Pudding
yield: two servings

Ingredients:

  • 1 and 1/2 cup or 6 oz of Almond milk (you can use, soy, coconut, or even dairy if you want)
  • 2 tbs or 1.4 oz of Honey (or to taste, also if vegan, you can use stevia to taste)
  • 2 tsp or 2 cap full of vanilla ( you can use any extract you like, I often change it up, sometimes adding Kirsh just for a cherry flavor, or Calvados)
  • 4 tbs or 2 oz of chia seeds
  • 2 tbs or 0.66 oz of unsweetened dark chocolate cocoa powder (note: I use a heaping tbs, cause I like chocolate)
  • Pinch of salt to taste
  • Fruit that you like. (e.g. Berries, apples, oranges, etc.)
  • Mini dark chocolate chips for garnish

Recipe:

  1. Mix all the wet ingredients first
  2. Add the dry and stir till all of cocoa powder is incorporated.
  3. Let set for 15 minutes, then stir again.
  4. Cover with lid and let refrigerate for at least 4 hours. This is great to do overnight.
  5. After set, serve with garnish and fruit.

Calories/Stats

Calories 274, Fat 13.1 g, Fiber 14.5 g, Carbs 40.3 g, Sodium 141.9 mg,
Protein 6.8 g

I also make a version that is a Chai Chia pudding. Try saying that five times.

You have to add the Chai spices to the mix.

1/2 tsp of cinnamon
1/2 tsp of ground ginger
1/4 tsp of ground cardamom
1/8 tsp of ground cloves

Let me know if you are interested in any of my other versions. Thanks for reading.

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Saturday Bo Staff, and Striking workout…Wood Jokes, Hit me Harder, Muay Thai Fight

2.5 hours of Bo Staff training, and Striking. Then I got to go to Amateur Muay Thai Fight my team mate was in. Woot! Health update…my tests came back all normal, and I am allowed to go back onto BCAA’s again. The protein he was seeing was the excess my body was not using. I have a small cold given to me by my lovely germ filled children. =) But other than that I am good to go. So I took yesterday off of working out to let my body heal.

I got to go see my teammate, and fellow student at a amateur Muay Thai fight yesterday. There were 7 fights on the card and it was super fun. I am sitting here at home typing this up, and enjoying just having an off day with a cup of coffee. I got home at about 11 pm last night and did not have the juice to finish this post.

Bo Staff Training – Wood Jokes

Today in Bo Staff training, the wood jokes abounded. We were all joking and yucking it up. It was a beautiful day, and we soaked up some needed sun while learning how to control a huge piece of wood.

I took video of us working on Bo Staff drills because I have had a few friends asking to see what we do. =)

Bo Staff practice Watik Staff Drill. I got a fist bump by my awesome teacher Kru Krysta.

Bo Staff practice Redondo Staff Drill. As you can see I need to remember to keep my hands about 2 fists apart and not hold the staff like I am holding a baseball bat.

I got a fist bump from Kru Krysta. She said I was doing really well. Its nice that the Kali practice we do translates well to the Bo Staff. We just have to manipulate the butt of the staff a little differently.

Striking – Hit me harder

In striking we worked on parrying and counter attacking. We often learn how to throw a punch properly. We drill doing combinations of strikes, like hands to feet, feet to hands, knees to hands, and elbows to knees. We shadowbox those things as well. However for striking we worked on parry and entries after that. Catch a punch, parry a cross, slip, gut punch, upper cut, cross, then leg kick.

Working with one of my friends who is newer to this than I am I was being gentle. He asked me if I was hitting him as hard as I could. I looked sideways at him and said no, not at all sweetie. He said, “ok hit me harder.” I laughed and said ok I can turn it up a notch. I did and he said go up again. I continued to adjust, because he wants to learn how to take a punch. So I kept my intensity in my punches at the point where I could hear him grunt.

Striking class was fantastic, and I am looking forward to sparring more. Which is new for me. I used to be super scared and nervous about sparring. Worrying that I was going to mess up, or forget all that I have learned. Yay progress!

Amateur Muay Thai Fight

Now on to the most exciting part of my day by far. I was super excited for my friend Jorge. I was excited cause I have never gone to see a fight in person before. I have gone with my class mates/fellow Muay Thai training partners to a bar to see a Pay Per View fight, but never in person. The energy was amazing.

There were 7 fights on the card. Including 1 exhibition fight. The video below is just Jorge’s first round. They were three 2 minute rounds. Jorge did a great job. Just getting into the ring is hard. Hell I have a hard time sparring still.

Here are some things I realized and learned while watching this. (Note: I realize this is me watching from an outside view, up in the ring I would not have this perspective, and would be more focused on trying not to get killed. =) )

  1. Kru Kristen is right when she says, “you never rise to the occasion, you will resort to your worst habits when the adrenaline drops and you are in the ring.” Like dropping your hands while fighting, instead of covering your head.
  2. I could see what both Kru Kristen, and Kru Krysta mean by people over committing, or just committing to a punch, and the openings for using their movement against it.
  3. You can tell who has been training Muay Thai and those that are just MMA fighters.
  4. I got to see a haymaker windmill. (don’t do the haymaker windmill… it does not work) This one dude who was fighting was clearly an MMA fighter, and his punches were very wild, coming out wide, and he was trying to muscle them in. He would over commit on a punch in his effort to muscle the punch in. In that time he would be off balance and if his opponent was better at Muay Thai he would have used his momentum to drop his ass on the floor.
  5. Cardio is so important. So many of the fighters were getting gassed, after the first round.
  6. The last three fights – the one before the two main fights and the two main fights, the fighters were using combinations. They were doing hand to foot, foot to hand, combos, knees, and keeping their hips in when in a clench so their opponent could not knee them. This made for a better fight, and far more interesting to watch.

Going to the fight was awesome! I really loved getting to go and see my friend fight. I really liked to go and get to have some social time with team mates. I am going to keep working on my combinations, keeping my guard up, and looking for entries, and using my opponents movements/momentum against them.

This is a day late, but I got it done. I hope you have a great rest of your weekend. Thank you for reading. Let me know if you have any questions.

Thursday Muay Thai and Kali… Level 1 test, Pummeling 4 ways

2 hours of Muay Thai and Kali. Today was an exciting day. Every last Thursday of the month we have a testing day. Those that are testing, or have had enough training to be told they are testing. I just tested last month so this was not a testing month for me. However, we did have a teammate who wanted to be tested, and he was ready for his level 1 test.

Muay Thai – Level 1 test


For reference I have tested and been awarded a green armband so far. Level 1 test produces a the red armband. We all started with line up and showing different Thai moves. For instance all the Elbows, 1-8, then all the kicks, then all the knees.

Then we worked on some drills, and after that it was time for D’s Thai test. Where we were supposed to cheer him on. I am losing my voice so I was assigned counting of all knees that were put in silently. =)

Level 1 test round 1
Level 1 test round 2

Kali/Silat – pummeling 4 ways

On Tuesday we worked on a Silat Puta Kapala from pommel entry. This time we were working on the same thing, but we got to work on 4 ways to pummel.

Pummeling:

  1. Traditional pummeling where you swim between each others arms. Often used in Jui Jistsu.
  2. Bicep pummeling, where you are controlling one bicep, and your training partner is controlling the other side. Where you make a c with your hand to control their bicep and slide your other hand under to get out of their c clamp.
  3. Neck pummeling, where you control the neck, you pawk or hit the arm to make space, mouse their arm right above the elbow, and then you shoot your arm in behind their head. This is great when some one has a weapon and you are controlling that hand so that they can’t hurt you. You could side elbow their hand away or or downward elbow their hand out of your neck as well then grab their head/neck.
  4. Then we did the wrist pommeling. First single hand wrist pommeling, where you grab their wrist and then they twist that same wrist and grab your wrist. Or you hit down on their hand to remove their hand and you grab their wrist and upper arm to keep control. You could hit up on the wrist from below and then control the arm by holding the wrist and right above the elbow as well.

We then did the Puta Kapala throws, and we drilled all of these pummels. Switching through all 4, and having fun. Almost like sparring with just pummels. It was fun to see who could get the upper hand, and win control over the other person.

So that is all for me today. Its always exciting to see a Level 1 test. This is the 3rd Level 1 I have seen. Class was great again. I love Muay Thai, and Kali, and can’t wait till next class. I need to shower, and go to bed.

Thanks for reading and have a great day.

Wednesday Muay Thai Private class…Wai Kru, Bit, Bong, Bap/Bat

I just finished my first 2 hour private Muay Thai class. Our instructor Tony is amazing. He is a very traditional and he and his family come from Thailand. His father taught him and he teaches fighters to fight in the ring. I am honored that he was willing to teach us.

So because he is traditional we started with the Wai Kru. I have heard of it. I have seen it done, but never have I learned it myself. Every class we have we will start with the Wai Kru. It is a sign of respect for your teacher/instructor, it is used to show how flexible and where your problem areas are (in a fight people will size yo up and see where you are tight when watching you), it is a dance, and it is used to warm you up, and stretch you out. Think yoga when you think Wai Kru. It helps you work on things/areas you are tight in.

Each persons Wai Kru is different. Each one tells a story, of their respect for their parents, and their instructors. I will put a few videos below so you can see some different Wai Kru’s. Mine is going to have some of the things that my instructors have taught me and some things that I will bring to the Wai Kru that will be just mine.

Wai Kru : These are worth viewing if you are interested.

https://www.youtube.com/watch?v=R5JuxcvYg9Y


https://www.youtube.com/watch?v=4G-barse7vc


https://www.youtube.com/watch?v=k92ibgC1JXo

Those are just some examples of Wai Kru. There are many many different ones. Like I said they are all different.

Look how strong she looks. Also how elegant and flexible.

We then worked on three of the Thai B’s as Tony called it. They were Bit, Bong, and Bat/Bap. Bit = Closing, like closing the vertical blinds. You Bit when you pillar block. Bong is when you parry a high kick or a hit. You cover your head and hit with the other gloved hand. Bat/Bap is when you scoop the teep.

He had us doing blocks, to see how good our shields/checks, and blocks were. I got a compliment on my blocks being solid. I also got a compliment on my balance.

We did a drill where we blocked with our gloves a kick, checked/shielded a kick with our leg, then checked shielded a second kick, then returned a kick right away with our rear leg. For me an orthodox fighter that is my right leg.

We then did 3 minute conditioning rounds for 30 minutes, which was fun.

Then he had us Wai Kru again to cool down and show respect.

After all that we had to do 3 sets of 50 crunches where some on/your partner hits you in the core muscles while you do the crunches with a Thai pad.

Thai pads are these:

These are the Thai pads I own and these were the ones that hit me today. =)

Anyway that is all for today. I had a great time. I loved getting a more traditional class, and really getting a feel for the culture. I love the richness and it brings for me so much more meaning to what we do when we know the value, meaning, and reasons behind the moves.

Have a great day, and tomorrow is my regular Muay Thai class and Kali.

Thanks for reading.

Tuesday Muay Thai and Kali…Distance Management, Flow, and Axe Kick Puta

Today was a great day in class again. We did 2 hours of martial arts, Muay Thai and Kali/Silat. I had a great time working with my class mates. I came into the class very annoyed with how the children were acting and treating me today. (They are getting older and talking back, and I am the enemy today.) I know I am not special. Every parent deals with this at some time or another. I was really at my wits end, and while I am not feeling 100% about today. I only mention it to maybe help other parents know this is normal and for me, exercise is sometimes the ticket to re-centering myself. It really is cathartic to just hit and kick things, focus on my form, and trying to get better.

Muay Thai – Distance Management, and Flow

So today in Muay Thai we worked on distance management and flow. Really we strive to making our strikes flow from one to another. Not just staccato da…. da…. da… but flowing da da, da, or da,da,da. If you have played music you will know what I am talking about. However, in the real world, or even in a professional fight. Your opponent is not going to stand there and let you hit them. You have to hit them multiple times, and the theory is you will get one hit in. You may not get all hits in. You most likely will not get all hits in. They will block some of your hits if they are smart, but one or two will land and then you switch it up.

When we work on distance for instance, we work on entries from far away to up close or in the “box”. Meaning the opponents box around them, or personal space. For this drill we were working on starting in the box, or in elbowing range. The theory is that when you elbow some one, they will naturally move away from the damaging elbows, to now knee range, where you can knee them further away from you and then you can land a kick further damaging them.

As you can see… I have a lot to work on with my knees. I baby my back a little bit due to the previous injury, but every day it gets better. However, I need to eject more, and as you can see when I do eject the person more with my knee, I have to make up the distance. Which means I should do a hop kick or some other way to get in. I can see where I need to improve. This is the top reason I take these videos. They help me see where I am failing and what I should work on.

Kali/Silat – Puta Kapala with an Axe kick

Today in Silat, we worked on Puta Kapala from the grappling entry. Where we are “swimming” in each others arms, trying to get the the upper hand. Or in this instance the over hook. I get the over hook, lock out opponents elbow, step out, knee his head, then lift my inner leg up in an axe kick, then push him over and around with my leg.

Kru Kristen did a great job with class today, and I am so grateful for such talented instructors that take their job seriously.

I had a great time in class. I worked up a fantastic sweat. I got some great compliments about my elbow, to knee, to kick combinations. I take it as I am doing something right. Maybe not perfectly but I am doing it right or improving. Kru Kristen is not the kind to give hollow compliments. So she means it when she does.

Thank you all for reading my blog. I am always amazed that you are, and that there are so many of you from all over the world. I never thought I would have 52 people following me. Comment if you have any questions. Have a great day!

Weight Lifting workout for the week 3/25/2019…BCAA’s are missed

Today’s 45 minute workout was great but I have to say I am hurting. Per doctors orders I have stopped BCAA’s and boy can I feel it. My muscle recovery is taking an extra day and by last Friday I was pooped. After Tuesday’s test I hope to be able to take my supplements again. Doc just checking that the protein he is seeing is from BCAA’s.

This week’s Monday/Wednesday/Friday HIIT run and weight lifting workout. I did the weight lifting portion in a superset.

Workout:

24 minute HIIT run 
1.5 min run, 30 sec sprint
3 min warm up
1 min cool down 

Superset (meaning you do each exercise rep set back to back with a 30 second rest between sets of exercise.)
1) Skull crushers 30 lbs reps- 10, 10, 10
2) Bulgarian Split Squats and press 12 lbs each hand

3) Lat cable pull 70lbs reps- 10, 12, 13
4) Double leg pike ups reps- 10, 12, 14

5) Dead lift 60 lbs reps- 10, 10, 10
6) Plank with hip dips reps – 30, 30, 30

Tuesday/Wednesday/Thursday/Saturday I do my Martial Arts training, Muay Thai, Kali, Bo staff, and Krav 

Thanks for reading and have a great week! 

Healthy Lunch…Breezy Caprese Salad

This my take on a fast Caprese salad. I used tomatoes, cucumbers, dried basil because I forgot to get fresh basil at the store, and mozzarella pearls. For the dressing I used balsamic vinegar and a garlic olive oil, seasoned with salt and pepper to taste.

This is quick, easy, healthy, and most importantly delicious.

Recipe:

  • Tomatoes diced
  • cucumber diced
  • pearl mozzarella
  • balsamic
  • garlic infused olive oil you can sub regular olive oil
  • basil fresh preferably or dried
  • salt and pepper to taste

Directions:

  • Chop veggies to bite size
  • Toss veggies and mozzarella
  • in a separate bowl lightly mix oil, salt, pepper, and basil. Drizzle with dressing and enjoy

Stats:

Calories 253, Fat 17.7 g, Fiber 3.7 g, Carbs 11.6 g, Sodium 146 mg, Protein 17.1 g

Thanks for reading this far. Let me know what you think if you get to try this.