Nutritional Value; Comparing Quinoa, Wheat & Rice

According to studies Quinoa has comparable levels of amino acids to wheat, soy and skim milk. Quinoa however contains an amino acid, lysine which normally isn’t found in vegetable proteins. Lysine is typically found in meat, fish and eggs. Have a look at the table below that shows comparable levels of essential amino acids between wheat and Quinoa; however Quinoa does not contain the gluten usually found within breads. Read more of this post


Dressing for Success; How Your Salad Dressing Can Help Decrease Body Fat

Many people ask where my inspiration for articles comes from. As a trainer and fitness coach in Bangkok, I’ve had the opportunity to help many people reach their fitness goals. Anyone who has been to Bangkok knows that there’s a tailor on every street corner, but not just any tailor can dress you for success like Rajawongse Clothiers. From US presidents to diplomats and executives Jesse and Victor keep men around the world looking sharp. Victor happens to be a client of mine and while working together we managed to shave 10kg of body weight and about 5% body fat. A major part of this success was what he consumed on a daily basis. Sure there were lots of salads, but they can be quite boring and when dressed wrong do more harm than good.

So you toss a salad together with a variety of vegetables and you’re left wondering, now what shall I dress it with? Read more of this post

5 Must Have Items in your Fridge for Belly Fat Loss

What’s in Your Fridge? Part I

5 must have items for your belly fat loss mission

From my experience over the years as a personal trainer and lifestyle coach, I’ve found that often times we needn’t look any further than the refrigerator for the culprit of body fat. I’ve opened many fridges in my day and to no surprise there are things like mayonnaise, juice, prepackaged hummus and salsa…you name it. The usual excuse I get is, “but it’s low fat” or “it says it’s sugar free”.

Well, the problem with these items is that they have many more additives than your body needs. Have you ever looked at the side of a container of hummus or salsa? They are loaded with unpronounceable words and things that don’t seem fit for a simple mixture of vegetables and herbs. So the first step to losing that belly fat is a quick makeover of your fridge and we’ll start with these five items. Read more of this post

Black foods, the color of nutritional health

Blackberries in containers, 2008.

Image via Wikipedia

When we consume food, we rarely take into account the colors of the food product and how the variety in color translates into a variety of health benefits. We have been encouraged for years to consume a colorful variety of food in order to insure consumption of a wide range of vitamins and minerals. So what about black colored foods?

Black colored foods have been around for centuries and research is now showing a tremendous benefit from foods such as Black Beans, Black Rice, Black Vinegar, etc.

Here are a some examples of black foods and their benefits… Read more of this post

Rich’s Fresh Mango Salsa

Mango Salsa created by Rich Thurman

Summertime is hot so this month you can refresh your palate with my cool new recipe. Salsa means mixture and as a Salsa dancer living in Southeast Asia; I have seen the Asian cultural fusion on the dance floor with Latin rhythms creating a unique style of its own. What better way to bring attention and honor this than with my Mango Salsa creation? Salsa means mixture and this month we combine the sweet flavor of Southeast Asia with a spicy kick of Latin America.

I’ve been dancing Salsa now for nearly three years and I began while living in Thailand. It was a great alternative to many of the other night time indulgences that many foreigners in Bangkok partake. I found that Read more of this post

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