Here’s a healthy and usually tasty breakfast smoothie formula that I found from the book my sister got me, No Meat Athlete by Matt Frazier.  Here’s the link to Matt Frazier’s site that also has the formula and examples to try.

The general formula is as follows: Soft fruit + frozen/fresh fruit + protein powder + binding agent + oil + liquid + sweetener + superfood + ice cubes.

Here’s an example from this morning.

Avocado, Orange, and Berries Green Smoothie

  • Ingredients
    • Avocado
    • Orange
    • Handful of frozen strawberries
    • Handful of frozen blueberries
    • 3/4 cups of coconut juice
    • 1/2 cups of cashew milk
    • 2 handfuls of baby spinach
    • 2 tbsp peanut butter
    • 2 tbsp hemp protein
    • 5 ice cubes
  • Directions
    • Throw everything into a powerful blender
    • Pulse until smooth

Tip – Play around with how much liquid to add, especially if using a juicy fruit like an orange.  This is why I used less liquid in the example above than Matt Frazier’s formula.

Energy Bars

Delicious, vegetarian and/or vegan energy bar.  These are perfect for a quick snack or, for Abbie, a quick on-the-run breakfast.  Be sure to keep these in the refrigerator as they can spoil.

The recipe formula was created by Matt Frazier over at No Meat Athlete.  His website has some examples to choose from and I have one below too.  I’ll also go over the basics of the formula.

The formula = can of beans + binding agent + sweet soft fruit + sweetener + salt + oats + protein powder + tasty add-ins

Chocolate Energy Bar


  • Ingredients
    • Can of chickpeas (rinsed)
    • 1/2 cup peanut butter
    • 1 banana
    • 1/4 cup maple syrup
    • 1-2 teaspoons of cinnamon
    • 1/4 teaspoon of salt
    • 1/2 cup cocoa
    • 1/2 cup hemp protein powder
    • 1/2 cup chocolate chips
    • 1 1/2 cups oats
    • 1/4 cup water (if needed)
  • Directions
    • Oven 350 degrees F
    • Place foil on bottom of a 13 x 9 – inch pan
    • In a food processor/blender, combine chickpeas, peanut butter, banana, maple syrup, cinnamon, and salt until smooth.
    • Transfer to a bowl (if using a blender; keep in food processor if available). Stir in the cocoa, hemp protein powder, oats, and chocolate chips until blended. Add the water if the mixture isn’t spreadable.
    • Pour and spread the contents evenly in the foiled pan.
    • Cook for 15-18 minutes.
    • Cool for about 30 minutes.
    • Cut into 18-24 bars depending on preference

Chase Your Questions

Be curious.  I wish it was that simple.  You know what is simple?  Sitting in front of the TV and playing videogames.

I was told by a colleague about how rain forests are taking in much more CO2 than previously thought.  I just looked up an article from Science Times and read about what my colleague was saying.  It was clear my colleague argues against climate change and this made me feel uneasy.  The general scientific consensus is that climate change is happening and humans are the cause.

But here’s a problem I ran into.  I couldn’t name studies saying climate change was happening.  I know CO2 is on the rise and the change in temperature is highly correlated.  After that, I am basically stumped.  There are other reports of the glaciers melting and the acidity level of the ocean rising because of the increased temperature, but those aren’t causes of the temperature rising.  They are effects.

What else could be causing the temperature rise?  Another colleague of mine mentioned the sun cycles.  I know little about those.  The rise could be part of a natural earth cycle.  But, what causes that cycle?

Here are some questions to pursue.  If I had more info, then I would have felt better at adding to the conversation.  Though, I could have asked the questions.  In any case, being curious would have been a benefit!


Cold Calling – Teach Like a Champion

A low level student transforms much like a caterpillar to a butterfly before your eyes.  This is a sight every teacher would love to see.  We want to see our students grow and blossom.  But, this isn’t what I am experiencing.  Too many of my students seem to afraid to engage the challenges.  Too afraid to come out of their cocoon.

A technique called Cold Calling may help the students transform.  Cold calling plays off of two natural human tendencies.  One, we all love showing off.  Two, we fear dropping in social status.  When a teacher Cold Calls, he controls which students are responding.  There are no volunteers.  This encourages students to pay attention in order to not look silly in front of their peers.

I saw great things in the two days that I’ve used the technique.  I had far more students looking at me throughout the lesson.  Also, more students participated.  I heard from more students because I was able to choose instead of relying on the regular volunteers.  A third benefit was the increased pace of the lesson.  I think by not having to wait for volunteers, students felt as if the class was progressing.  When people feel progress, they are much less likely to disengage.

A good goal to add would be to videotape an example of me cold calling.  This will help keep it in the forefront of my mind.  Plus, if the students are aware of my videotaping my attempt at growing, then they will likely respect the class more.  Being a model of growth is something all educators should do for their students.

Project-based Planning

I’ve been a bum again!  This has been thought way too many times the last few days.

My “free” time has been increased dramatically the last few weeks.  First, I had winter vacation.  Second, we’ve had snow days the last two days.  Yet, I still am not 100% prepared for the upcoming school quarter.  Now, 100% will never be reached, but you would think with all the extra time to prepare I would at least have 3-4 weeks roughly planned.  Nope.  Not even close.

What was I doing with my time?  For Christmas, I received FIFA 15.  I played through an entire season on it and am now on my second season.  Once I started to get the “back-to-school nerves” I distracted myself with the 7th Harry Potter book.  I read it in less than two days.

What I achieved was not helping me get any major projects done.  Leisure time is fine when it is in moderation.  What I was doing was leisure overload.  I find when this happens (yes, it’s happened before) I begin to find the easiest tasks, such as putting away the dishes, just so challenging.  In short, I get uber-lazy.

How can this be avoided?  I can’t tell you for sure, but I have an idea and am experimenting.  What I am doing is planning projects that support my values.  Then, I am setting time aside that is specifically for that project.

Here’s what it looks like.  I make time on Sunday to plan my upcoming week.  I have my list of projects beside me.  Then, I mark on my Google Calendar what I am going to work on at different times.  I know.  Mind blown.  Simple to set up, difficult to maintain.  It takes a lot of discipline to stick to a schedule.  Especially when FIFA 15 is easily available.  But, learning to say no to distractions is a worthy skill to have.

This has been my first week in attempting this.  So far, I’ve spent time working on the project listed during the set time frames.  However, I haven’t gotten all that I thought I’d get done.  Some of the time spent is thinking of what to do.  To counter this, I want to create a list of much simpler and smaller steps of the projects.  Then, I can have this list to view and work off of during the scheduled times.