Nutrition Monday – Zucchini!

Summer Zucchini

ZucchiniNothing screams summer like fresh veggies. We are officially in the beginning of summer and we thought we would highlight one of our favorite veggies, the zucchini.

A staple at many farmers markets during the warmer months, zucchini, which is a type of summer squash, and it can range in color from yellow to deep green. It has a tender texture with a slightly sweet flavor and, at just 21 calories per cup, it makes a welcome addition to a calorie-controlled diet. Zucchini boasts a rich nutritional profile, and it offers health benefits thanks to its phytonutrients, mineral and vitamin content.

Vitamin C

Zucchini serves as a good source of vitamin C. A water-soluble antioxidant, vitamin C dissolves in your body fluids and protects your cells from free radicals, which are highly reactive compounds that oxidize your DNA, lipids and proteins, causing cellular damage. Getting enough vitamin C in your diet also aids in nerve cell communication, helps your body metabolize cholesterol and keeps your tissues strong. A cup of chopped zucchini contains 22 milligrams of vitamin C, which is 24 percent of the recommended daily intake for men and 29 percent for women, set by the Institute of Medicine.

Lutein and Zeaxanthin

Zucchini also provides you with lutein and zeaxanthin, two phytonutrients that belong to the carotenoid family, which is the same nutrient family that includes beta-carotene, a source of vitamin A. Lutein and zeaxanthin promote healthy eyesight. They filter light rays as they enter your eye, helping to ensure that harmful rays can’t damage your eye tissues. While, as of September 2013, the Institute of Medicine has not set a recommended daily intake for lutein and zeaxanthin, the American Optometric Association notes that intakes of at least 6 milligrams per day can reduce your risk for age-related macular degeneration, an eye disease that causes blindness. A cup of chopped zucchini provides 2.6 milligrams of lutein and zeaxanthin, or 43 percent of this intake goal.


Consuming zucchini also boosts your intake of manganese, an essential mineral. Like vitamin C, manganese protects your tissues from harmful free radicals. It supports the function of glycosyltransferases, a family of proteins that promote healthy bone tissue development. Manganese also helps your body produce collagen essential for efficient wound healing. Each cup of chopped zucchini boasts 0.22 milligram of manganese. This provides 12 and 10 percent of the Institute of Medicine’s recommended daily intake for women and men, respectively.

1. Stuffed Zucchini

Stuffed-ZucchiniServes: 4


  • 3 tsp olive oil, divided
  • 1 clove garlic, diced
  • 1 small yellow onion, diced
  • 8 oz mushrooms, diced
  • 1 tbsp balsamic vinegar
  • 3 tbsp whole-wheat bread crumbs
  • 2 tbsp Parmesan cheese
  • 2 zucchini, halved, seeds and pulp removed


  1. Preheat oven to 350°F.
  2. Prepare stuffing: In a large saute pan on medium-high, heat 1 tsp oil. Add garlic, onion and mushrooms. Sauté until mushrooms soften, about 10 minutes. Remove from heat and add remaining 2 tsp oil, vinegar, bread crumbs and Parmesan. Mix thoroughly.
  3. Spoon an equal amount of stuffing into each zucchini half. Bake on a foil-lined cookie sheet for 10 minutes.

Nutrients per 1/2 stuffed zucchini: Calories: 110, Total Fat: 5 g, Sat. Fat: 1 g, Monounsaturated Fat: 3 g, Polyunsaturated Fat: 1 g, Carbs: 12 g, Fiber: 2 g, Sugars: 5 g, Protein: 5 g, Sodium: 135 mg, Cholesterol: 2 mg

2. Spinach Zucchini Ravioli


Serves 12 Ravioli


  • 1.5 lbs. ground turkey
  • 2 cups chopped fresh spinach
  • 1/2 large onion
  • 2 cloves of garlic
  • 2 tsp. of Grill Mates- Montreal Chicken Seasoning (or you could use just salt & pepper)
  • 4-Zucchini
  • Tomato Marinara Sauce


  1. Slice zucchini  with peeler; set strips aside
  2. In a medium wok combine:  ground turkey, chopped fresh spinach,  1/2 large onion, 2 cloves of garlic, and seasoning; sauté until turkey is cooked all the way through
  3. Assemble the ravioli using 4 zucchini strips and 2 Tbsp. of turkey mixture.
  4. Wrap them up and put face down in baking dish.
  5. Top with marinara sauce and bake at 350* for approx. 30 minutes

 3. Spicy White Bean and Zucchini Spaghetti 

dsc_0116edited2Gluten-Free, Dairy-Free and Vegan

Serves 8


  • 12 oz. gluten-free pasta
  • ¼ cup olive oil
  • 1/4 cup balsamic vinegar
  • 2 Tbsp. freshly squeezed lemon juice
  • 2 Tbsp. Dijon mustard
  • ¼ tsp. sea salt
  • ½ tsp. pepper
  • 1 (15 oz.) can white beans, drained and rinsed
  • 1 large zucchini, thinly sliced
  • 1/2 cup finely chopped fresh basil leaves
  • ½ tsp. crushed red pepper
  • 1 Tbsp. sesame seeds
  • 1 Tbsp. Barlean’s organic ground flax seeds


  1. Cook gluten-free pasta in a large pot of boiling salted water according to package; drain and rinse under cool water for 2 minutes then set aside.
  2. Meanwhile, in a large bowl whisk oil, vinegar, lemon juice, Dijon mustard, sea salt and pepper.
  3. Add cooked pasta, white beans, zucchini and finely chopped fresh basil, red pepper, sesame seeds and ground flax seeds; gently toss to coat with balsamic dressing.
  4. Serve warm.

4. Zucchini Taco Bites

ZUCCHINI TACOServes – whole family


  • 2 large zucchini
  • 1/2 pound (leftover) taco meat
  • 1/3 cup shredded cheddar
  • opt parsley leaves
  • opt sliced black olives


  1. Slice zucchini and place on buttered baking sheet.
  2. Top with a spoon or so of taco meat.
  3. Sprinkle on cheddar.
  4. Top with parsley, olives, etc if you like.
  5. Bake at 350 for 20 to 25 minutes.

5. Cinnamon Paleo Zucchini Bread               {Gluten-Free, Grain-Free, Dairy-Free, Soy-Free}

dairy-free-gluten-free-zucchini-breadServes: 6-8

Gluten-Free, Dairy-Free, Grain-Free, Soy-Free, Nut-Free, Vegetarian
  • 3 large eggs
  • 3 large ripe zucchini, shredded (approximately 2 cups)
  • 1½ Tbsp. almond extract
  • 1 cup coconut sugar
  • ½ cup organic coconut oil, melted
  • ¼ tsp. Himalayan sea salt
  • ½ tsp. baking soda
  • 1 tsp. gluten-free (aluminum-free) baking powder
  • 2 ½ cups almond flour
  • ½ cup coconut flour
  • 1½ Tbsp. ground cinnamon
  • ¼ tsp. all spice
  • ¼ tsp. fresh lemon zest
  • ½ cup sunflower seeds
  1. Preheat oven to 350 degrees F.
  2. In a large bowl; beat eggs until they are fluffy. Add zucchini, almond extract and coconut sugar; mix well. Slowly add coconut oil and continue to mix.
  3. Sift coconut flour; set aside. In a separate bowl, combine sea salt, baking soda, baking powder, almond flour, coconut flour, cinnamon, all spice, lemon zest and sunflower seeds; mix well to combine, then add the dry ingredients to the wet egg mixture. Stir well until wet and dry mixtures are combined and there are no lumps in the batter.
  4. Transfer mixture to the prepared baking pan; bake in the oven for 50-60 minutes or until bread is set. Check the doneness by inserting a toothpick after 50 minutes to see if the inside is cooked completely.
  5. Set aside to cool for 15-20 minutes before serving.
  6. Serve warm.
Calories: 298 Fat: 22.7g Protein: 8.3g Carbs: 30g Fiber: 6.2g Sugar: 20.2g Sodium: 273mg


Nutrition Monday – Peaches!!


We LOVE Peaches!

Peaches are very synonymous with summer in our household. So we thought we would scour the net and find the best recipes that involved our favorite summer fruit. My grandmother used to make the best peach cobbler I have ever had to date. Unfortunately just like that generation, nothing was very healthy.

Here are the top five recipes we found with our beloved peaches as the main guest!

1. Peach Creamsicles

pop2-300x300Serves 8


  • 2 ripe peaches, dices
  • 1 1/2 cups vanilla Greek yogurt
  • 1 1/2 cups peach nectar (a couple brands to look for are Kern’s and Yoga)


  1. Combine the Greek Yogurt and diced peaches
  2. Pour the yogurt mixture into each Popsicle mold, about halfway up to each mold. If necessary, use spoon to push down the yogurt so it reaches the bottom of each mold.
  3. Place molds in the freezer and freeze for at least 4 hours
  4. Pour nectar into each mold, filling to top. Freeze again for at least another 4 hours.

2. Peach, Tomato and Basil Summer Salad

Tomato-4-of-4Serves 4 to 6


  • Serves 4 to 6
  • What You Need
  • 2 large peaches
  • 2 large tomatoes
  • ½ red onion
  • 15-ounce can cannellini beans (or 1½ cups cooked)
  • ½ cup packed fresh basil leaves
  • ¼ cup feta crumbles
  • 2 tablespoons sherry vinegar (or substitute red wine or white wine vinegar)
  • 2 tablespoons olive oil
  • 1 tablespoon honey
  • Kosher salt
  • Fresh ground pepper


  1. Thinly slice the ½ red onion. Place it in a small bowl and cover in cold water. Squeeze the onion slices and release 5 to 6 times. Drain the water, and repeat the squeeze and rinse 2 more times. Then place the slices back in the bowl and cover with cold water while you assemble the salad. (This process helps to tone down the bite of the red onion.)
  2. Dice the peaches. Dice the tomatoes. Cut the basil into thin strips (chiffonade). Drain and rinse the beans.
  3. In a canning jar, pour 2 tablespoons sherry vinegar, 2 tablespoons olive oil, 1 tablespoon honey, 2 pinches kosher salt, and some fresh ground pepper. Shake vigorously to combine.
  4. Drain the onions and squeeze them dry. In a large bowl, mix together tomatoes, peaches, beans, basil, red onion, and dressing gently together. Add a few additional pinches kosher salt and fresh ground pepper. Sprinkle with crumbled feta cheese.

3. Summer Peach and Balsamic Pizza

peach-balsamic-pizzaServings 2-3


  • 1 batch pizza dough (use your favorite recipe, or use mine here)
  • 1 cup balsamic vinegar
  • 2 tablespoons olive oil
  • 8 ounces fresh mozzarella, sliced or grated
  • 2 ounces soft goat cheese, crumbled
  • 4 peaches, pitted and thinly sliced
  • 1/2 cup coarsely chopped basil


  1. To prepare the balsamic reduction, pour balsamic vinegar into a small saucepan, bring to a simmer over medium-high heat. Reduce heat to medium-low, and simmer until the vinegar has reduced to 1/4 cup, about 20 minutes. Set aside and let cool.
  2. Preheat the oven to 500 degrees F or as high as your oven will go. If you have a pizza stone, preheat the stone in the oven for at least 30 minutes to allow it to get thoroughly hot.
  3. Divide dough into tennis-ball sized pieces. Take one piece of dough and punch it down on a lightly floured surface. Roll the dough out into a circle approximately 1/4-inch thin. Place the pizza on a pizza peel or pan that has been generously coated with corn meal. Lightly brush with 1 tablespoon of olive oil. Top with mozzarella, goat cheese, and peach slices. Drizzle the pizza with balsamic reduction. Repeat for remaining pizzas.
  4. Place the pizza in the oven-directly on the pizza stone, if using one, or on the oven rack. Bake for 8 to 10 minutes or until pizza crust is golden and cheese is melted. Remove from oven and top with basil and drizzle with balsamic reduction. Cut into slices and serve.

4.  Crockpot Peach Salsa Chicken

Crockpot-Peach-Salsa-Chicken-Recipe-at-TheFrugalGirls.com_Serves 4


  • 4 – 5 Boneless Skinless Chicken Breasts, thawed
  • 1 jar Smucker’s Peach Preserves {18 oz.}
  • 1 jar Pace Medium Chunky Salsa {16 oz.}
  • Crockpot


  1. Cook chicken in crockpot on high for 3 hours {covered}
  2. After 3 hours, drain juices from crockpot
  3. Mix together Salsa and Peach Preserves
  4. Pour mixture over chicken, and cook on high for 30 more minutes {covered}

5. Peach Cobbler

afa5d033-4dc3-4aa2-b67f-e818f985845cServes – 6


  • 1 cup Bisquick Heart Smart® mix
  • 1/4 teaspoon ground cinnamon
  • 1 cup fat-free (skim) milk
  • 3 tablespoons canola oil
  • 3/4 cup sugar
  • 1 can (29 oz) peach slices in light syrup, drained
  • 1 teaspoon lemon juice
  • Vanilla reduced-fat ice cream, if desired


  1. Step1 Heat oven to 375°F. In ungreased 8-inch square (2-quart) glass baking dish, stir Bisquick mix and cinnamon. Stir in milk and oil with wire whisk or fork until blended.
  2. Step2 In medium bowl, mix sugar, peaches and lemon juice. Spoon over batter in baking dish.
  3. Step3 Bake 50 to 55 minutes or until golden brown. Let stand about 20 minutes before serving. Serve warm with ice cream.

Nutrition Monday – Healthy Shakes


Today is National “Rocky Road Ice Cream” Day. While we love some ice cream as much as the next person, sometimes it is not the healthiest items in the food groups. So we found 5 great low-fat, low in calories, great tasting shakes you can make at home and not feel guilty!

1. Brandied Berry Milk Shake

berry-shake-400Berries pack this recipe full of disease-fighting antioxidants, but the sweet treat is the brandy mixed in. It’s a small portion, but it adds a hint of flavor to the fruity drink.

Ingredients: Vanilla low-fat ice cream, blackberries, blueberries, strawberries, low-fat milk, brandy

Calories: 182

 2. Espresso Soy Milk Shake

espresso-shake-400This sweet sip makes a delicious dessert. The boost of caffeine may help lower your risk of diabetes and Parkinson’s disease, and this shake is vegan-friendly.

Ingredients: Fat-free chocolate syrup, instant espresso granules, vanilla soy ice cream, low-fat soy milk

Calories: 290

3. Pumpkin Pie Shake

pumpkin-shake-400Though pumpkin is popular in the fall, you can enjoy this creamy treat year-round. You’ll get calcium from the milk and beta-carotene from the pumpkin.

Ingredients: Vanilla reduced-fat ice cream, fat-free milk, pumpkin, brown sugar, pumpkin-pie spice, fat-free whipped topping

Calories: 198

4. Snickerdoodle-Peach Milkshake


Nothing says summer like peaches! Here is a great peach milkshake topped off with snickerdoodle crumbles.

Ingredients: 1 cup milk, 1/2 cup Vanilla ice cream,  1 1/2 peaches (fresh, chopped), 1 tsp vanilla extract, 1/2 tsp cinnamon, 1 cookies (snickerdoodle, + crumbles for garnish)

Calories: 100

5. Classic Strawberry Milkshake

strawberryA Strawberry milkshake is a timeless classic. We made ours with very few ingredients and all for under 150 calories.  A perfect treat for a hot summer day.

Ingredients: 2 cups strawberries (cleaned), 1 cup milk (We used 2%), 1 cup vanilla ice cream, 1/2 cup nonfat yogurt (or plain lowfat)

Calories: 140

Nutrition Monday – Hamburgers


In celebration of National Hamburger Day on May 28, 2014 what a better way to have a nutritional Monday post! Since most of you will be grilling out on Memorial Day as well, we decided to give you 5 simple recipes to eat a healthier hamburger.

 1. Greek Feta Beef Burger¹

greek-feta-burger-foar296Makes 4 Burgers


  • 6 oz nonfat plain Greek yogurt
  • 4 oz hothouse cucumbers (unpeeled), coarsely grated (about 1/2 cup)
  • 1/2 clove garlic, crushed to a paste
  • 1 teaspoon fresh lemon juice
  • 1 lb lean ground beef (93 percent or 95 percent lean)
  • 4 oz zucchini, finely diced (about 1 cup)
  • 1/2 cup crumbled reduced-fat feta
  • 1/3 cup finely diced red onion
  • 1/2 teaspoons dried marjoram
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • Vegetable oil cooking spray
  • 1 jar (7 oz) roasted red peppers, drained
  • 4 sourdough rolls, split
  • Shredded romaine (optional)
  • Sliced cucumber (optional)
  1. In a bowl, combine yogurt, cucumbers, garlic and juice; set aside. In another bowl, mix beef, zucchini, feta, onion, marjoram, salt and pepper. Form beef mixture into four 3/4-inch-thick patties. Coat a grill pan or grill rack with cooking spray. Grill patties over medium-high heat, flipping once, about 5 minutes each side, until internal temperature reaches 160°. Divide roasted peppers evenly among bottom roll halves; top with 1 burger, 1/4 yogurt sauce and lettuce and cucumber, if desired. Top each with other half of roll.

Condiments deliver flavor but often a lot of calories. A light yogurt sauce supplies healthy zip.

Transformation Tuesday – Aaron Brabson




“I want to show my son that he can do whatever he wants and if he would like to play sports his disability does not hinder him. “



Meet Aaron Brabson

Aaron’s story is somewhat different from most transformation stories. He didn’t have a life threatening illness or was told that if he didn’t lose weight it would jeopardize his life expectancy.  He didn’t go on a long journey to get where he is today, in fact he didn’t even do it for himself.

In 2012 his son Kayden was diagnosed with a brain tumor.   He had a astrocytoma tumor located in the back of his head that was close to the size of a tennis ball.  After spending over a month in the hospital and several successful surgeries (He had also had surgery on his eyes and still struggles to see out of his right eye), he was able to take his son home just before Halloween.  These types of tumors are extremely rare in kids this young and thankfully it was a benign tumor. Kayden turned 3 on January 15.

“That was the hardest days of our lives.”

The doctors told them there would be a long road to recovery and he would have trouble playing sports because he will need years of physical and occupational therapy, which he currently does twice a week.  He wears special braces on his legs called AROs to help keep his feet straight and walk correctly.  His progress has been slow but he has made amazing progress so far. His road is still a long one and Aaron wanted to be inspiration for his son. He wanted to show him that anything is possible. So in June of 2013, he decided to start training and competing in OCR and mudruns.

Iphone pics 530Although he was not in terrible shape or overweight by any means, he has taken the challenge to transform himself in order to compete in OCR and mudrun events. “I want to show my son that he can do whatever he wants and if he would like to play sports his disability does not hinder him, he is my hero and has done so much for my life” says Arron. In his limited time he has been competing in OCR, he has found the community to be one of the most kind hearted and embracing group of people he has ever met.  “I love the OCR community and see people with disabilities completing the events. They are not letting their disability define them and that is what I want to show to my son.”

Iphone pics 489He supports his son in everything he does and he wants to show him that if his dad can do OCR and mudruns and compete with the younger guys, then his son can play any sport he wants with determination and hard effort. Aaron continues to push himself and help his son push himself everyday.

“I wear the Thor jersey to remind me how my super hero is my son and to always push myself to the best of my ability”

Aaron and his son currently reside in Weatherford, Texas just outside of Fort Worth. You can find Aaron training hard at his local gym and he runs at numerous locations including running trails and at his local track. He is a member of the Lone Star Spartans and usually competes in their waves. You can see him running at the events in his THOR shirt which he received from his sister for Christmas. Aaron states: ” I wear the Thor jersey to remind me how my super hero is my son and to always push myself to the best of my ability.”

Aaron and Kayden can often be seen at the park kicking soccer balls and taking in the occasional Texas Rangers baseball game.  Aaron belives that Kayden can grow up and be an amazing baseball player someday, and is getting T-Ball down! He is optimistic that he will be released to run soon and it will open up a whole new world for him.

Before his son Aaron struggled with alcohol addiction and lived a rough life. His son made him want to be a better person and get help with his addiction. “Our transformation is still ongoing but we have came so far and there is no way either one of us will be giving up anytime soon” says Aaron.

Aaron competed in the Fort Worth Armageddon Ambush in April 2014 and is now a member of our Ambush Army and friend. We want to wish him and his son the best of luck in all challenges they face in the upcoming future. Congratulations on all that you have accomplished thus far,  keep reaching and exceeding your goals.



If you have a transformation story you would like to share with us, please send information and your story to

Nutrition Monday – Avocados

avocadosAvocados 101

Season: April begins the season for California avocados, when they’re at their peak of flavor and lowest price.  Florida avocados are right behind them, beginning in the summer.
How to buy: A ripe avocado is just slightly pliant when gently pressed.
How to store: Avocados ripen at room temperature—faster if you put them in a closed paper bag to capture the ethylene gas (which promotes ripening) given off by the fruit. To prevent browning of a cut avocado, spread the surface with lemon juice, lime juice, or vinegar. Refrigerate cut avocados in plastic wrap pressed directly onto the cut surface. When ready to eat, scrape off any discoloration; the flavor won’t be affected.

Prep tips: 

  • To halve: Cut avocado in two lengthwise around its pit. Twist halves in opposite directions to separate them, and then pull apart.
  • To pit: First, thrust the blade of a sharp paring knife into the pit. Then twist the knife gently to loosen the pit, and lift it out.
  • To peel: Pull the skin off the flesh in strips with your fingers. When the fruit is very ripe, you can often remove the skin in one piece. You can also scoop the flesh out of the peel with a spoon.

Nutritional benefits: Yes, the fruit (it is in fact a fruit, if you were wondering) is high in fat, but it’s high in the beneficial kind—monounsaturated fat—that helps increase “good” HDL cholesterol. Lush California Hass packs a wallop of healthy monounsaturated fat, while a Florida avocado has less flavor and fat. Avocados are also packed with protein.¹


Green Breakfast Burrito

green-breakfast-burrito-COMP-2451233_0SERVINGS: 2

1½ Tbsp butter
4 beaten eggs
1½ c chopped fresh spinach
Salt and pepper
1 avocado, sliced
Tomato salsa or salsa verde

1. MELT butter in a nonstick skillet on medium heat. Stir in eggs and spinach; add salt and pepper.
2. COOK, stirring, until the eggs are softly scrambled, about 2 minutes.
3. WRAP the eggs in warm corn tortillas. Top with sliced avocado and tomato salsa or salsa verde.

NUTRITION (per serving) 361.6 cal, 15.9 g pro, 17.6 g carb, 5.6 g fiber, 1.9 g sugar, 26.7 g fat, 9.8 g sat fat, 329.4 mg sodium

Avocado Salad

citrus-avocado-salad-COMP-946249_0SERVINGS: 4

4 very thin slices red onion, separated into rings
2 oranges
2 avocados
3 Tbsp olive oil
2 Tbsp chopped fresh mint
1 Tbsp freshly squeezed lemon juice (about ½ sm lemon)
¼ tsp salt

1. SOAK onion in small bowl of ice water to crisp. Peel oranges with knife, removing all of white pith. Cut crosswise into thin wheels.
2. PIT, peel, and slice avocados and put in medium bowl. Drain onion well and add to bowl along with oranges, olive oil, mint, lemon juice, and salt. Toss to coat.

NUTRITION (per serving) 286 cal, 3 g pro, 18 g carb, 9 g fiber, 25 g fat, 3.5 g sat fat, 0 mg chol, 153 mg sodium

Avocado Daiquiri

avocado-daiquiri-COMP-1226029_0SERVINGS: 1

4 oz rum (a mix of gold and silver is best)
¼ medium-ripe avocado
½ oz half-and-half
¼ oz fresh lemon or lime juice
2 oz simple syrup (equal parts sugar and water)
1½ c ice cubes

Combine the ingredients and blend until smooth.

NUTRITION (per serving) 252.7 cal, 0.9 g pro, 17.7 g carb, 2.3 g fiber, 14.4 g sugar, 6.1 g fat, 1.2 g sat fat, 9.9 mg sodium

Brown Rice California Rolls

california-roll-TS-101818936_0SERVINGS: 6

1 c short-grain brown rice
2 c water
3 Tbsp seasoned rice vinegar
1 Tbsp sugar
6 sheets nori
1 Hass avocado, peeled, pitted, and cut into 18 slices
8 ounces imitation crab stick (surimi), cut into 6 equal portions
Wasabi paste
Reduced-sodium soy sauce

1. COMBINE the rice and water in a medium saucepan and bring to a boil over medium-high heat. Reduce the heat to medium-low, cover, and simmer until the water is absorbed, about 20 minutes. Remove from the heat and let stand for 10 minutes.
2. COMBINE the vinegar and sugar in a small bowl and stir into the rice. Let stand for 15 minutes.
3. PLACE a bamboo sushi mat on a work surface. Place a sheet of nori on the mat with a long side closest to you. With slightly damp hands, spread ½ c of the rice on the nori, leaving a 1″ border along the top edge. Arrange 3 avocado slices end to end in a horizontal line about 1½” from the edge closest to you. Top with ⅙ of the crab.
4. GRASP the edges of the nori and the mat closest to you. Fold the bottom over the filling and roll up, jelly roll–style, pressing down slightly with each quarter turn. Seal the roll with a few drops of water or grains of rice on the edge of the nori. Repeat with the remaining ingredients to make six rolls.
5. TRANSFER the rolls to a cutting board. With a serrated knife dipped in hot water, cut each roll crosswise into six pieces.
6. SERVE with wasabi and soy on the side.

NUTRITION (per serving) 186.5 cal, 4.5 g pro, 32.6 g carb, 3.4 g fiber, 4 g sugar, 4.2 g fat, 0.5 g sat fat, 242.4 mg sodium

¹Information provided by For more great avocado recipes visit this page.

What they are Saying

“More than I expected … Challenging, exciting, FIERCE”
~ Gracie Weger, Texas Finisher 2014

“So much fun!”
~ Melissa Tipton Crawford, Texas Finisher 2014

“Had so much fun!! Ready for the next one!!!”
~ Farrah Archer Roberts, Texas Finisher 2014

“Great race. I have run several mud runs, and this one was the most challenging.”
~ Ronda Coats Herl, Texas Finisher 2014

“This was my 1st Mud Run ever and although it was challenging, I had an absolute blast!! Can’t wait for the next one!!”
~ Kristen Montero, Texas Finisher 2014

“I’d been preparing for this run the last 2 months and had something to prove. I finished and had a great time.”
~ Lori Dianne Fuentes, Texas Finisher 2014

“What an awesome time!!! Really pushed myself and had a great time with an amazing group of ladies :)”
~ Teri Lucas, Texas Finisher 2014

“Completed the race with my 2 daughters. A moment we’ll never forget.”
~ Melody Yanez, Texas Finisher 2014

“This proved to be something to fight for from the very beginning for me. Between fellow runners not being able to go at the last minute, unexpected cold weather, and several dropped sitters, it was obviously a test of my will to make a way and show up! Show up I did… despite everything. I showed up and I conquered. Fears, pain, misery and all… as a lone runner! So thankful for the ladies I met and was able to join🙂 A wonderful experience and so proud of my accomplishment! I’m ready for more!”
~ Chezleigh Hogan Randles, Texas Finisher 2014


National Food Allergy Week May 11-17

With food allergies being so prevalent these days, we wanted to raise awareness to some of the most common allergies out there. Here is a short list of food allergies most people have to look out for:

  • Peanut
  • Tree Nuts
  • Milk
  • Egg
  • Wheat
  • Soy
  • Fish
  • Shellfish

We wanted to talk about Peanut allergies and give some insight you may not have known.

Peanut allergies tend to be lifelong, although studies indicate that approximately 20 percent of children with peanut allergy do eventually outgrow their allergy. Younger siblings of children allergic to peanuts may be at increased risk for allergy to peanuts.

Peanuts are not the same as tree nuts (almonds, cashews, walnuts, etc.), which grow on trees. Peanuts grow underground and are part of a different plant family, the legumes. Other examples of legumes include beans, peas, lentils and soybeans. If you are allergic to peanuts, you do not have a greater chance of being allergic to another legume (including soy) than you would to any other food.¹

Avoid foods that contain peanuts or any of these ingredients:

  • Artificial nuts
  • Beer nuts
  • Cold pressed, expeller pressed or extruded peanut oil
  • Goobers
  • Ground nuts
  • Mandelonas (peanuts soaked in almond flavoring)
  • Mixed nuts
  • Monkey nuts
  • Nut meat
  • Nut pieces
  • Peanut butter
  • Peanut flour
  • Peanut protein hydrolysate

Peanut is sometimes found in the following:

  • Baked goods (e.g., pastries, cookies)
  • Candy (including chocolate candy)
  • Chili
  • Egg rolls
  • Enchilada sauce
  • Marzipan
  • Mole sauce
  • Nougat

Last but not least, it is important when dining out what kind of oil the restaurant or fast food chains cook in.

At the time of writing this article we know that Chick-Fil- A, Five Guys Burgers, Cracker Barrel,  & Red Lobster.

¹Sicherer SH, Munoz-Furlong A, Godbold JH, Sampson HA. US prevalence of self-reported peanut, tree nut, and sesame allergy: 11-year follow-up. J Allergy Clin Immunol 2010; 125(6):1322-6. [LINK to ADVANCING A CURE>FARE Research Grants>Selected Completed Studies > Sicherer, Prevalence of Peanut and Tree Nut Allergy in the United States] see also Sicherer SH, Munoz-Furlong A, Sampson HA. Prevalence of peanut and tree nut allergy in the United States determined by means of a random digit dial telephone survey: a 5-year follow-up study. J Allergy Clin Immunol 2003; 112(6):1203-7.

Ambassador Program Launched

Become an Abassador

The athlete ambassador program supports like-minded athletes who are respected leaders in their community. We are looking for outgoing and motivated athletes who want to share our event and become a member of our Ambush Army.

These athletes believe in the Armageddon Ambush Mission and our brand’s core values. We support our ambassadors and promote them as they live the Ambush Army lifestyle recognizing them on their achievements in sport and life. An Armageddon ambassador not only pushes their own limits but also inspires those around them to do things they didn’t think possible, conquer fears, Inspire people they come in contact with, raise money for charity and help to change people’s lives.

As an Ambassador, you play a key role in publicly promoting Armageddon Ambush Extreme Mudrun throughout the sport community while also serving as an ambassador in raising the profile of the organization and its values. As a brand ambassador you will be our eyes and ears in your market. Tap into the social and running communities and engage in conversations with our audience: those that run and those that will run for others. Post fliers, talk to businesses, universities, athletic stores and your friends! It’s a fun race and we want you to enjoy being a part of our Ambush Army. All Ambassadors will be outfitted in Armageddon swag. Ambassadors will be rewarded for the number of registrants that use their unique code.

Must possess the following:

  • The Love of Running
  • Infectious Smile
  • Know the brand (we’ll help you)
  • Strong interpersonal skills to engage various types of people
  • The ability to be our voice in YOUR town
  • The ability to motivate people to get up and get running

Armageddon Ambush accepts requests for ambassadorship throughout the year.

As a member of the promoter team you get access to the following:

  • Incentives for each person you get to sign up.
  • Extend a discount to people you get signed up.
  • Event specific marketing materials.
  • Inside scoop on all things Armageddon Ambush.
  • Rewards for top performers.


Why should I want to be an Ambassador? In addition to some cool swag you’ll receive as an ambassador, below are additional incentives:

  • Get 10 people to register and get a free race entry to any of our races
  • Get 20 people to register and get an embroidered Armageddon Ambush Hoodie
  • Get 50 people to register and get a Free pair of shoes
  • Get 100 people to register and get a $250 VISA gift card
  • Get 150 people to register and get a GoPro HD Camera
  • Get 200 people to register and get a brand new 16GB iPad Air
  • Get 250 people to register and get a brand new Macbook Air!
  • Get 500 people to register and get an Armageddon Ambush Getaway


Earthday 2014 – The Canopy Project

 The Ambush Army helps the World

Here at Armageddon Ambush we promote the end of the world and doomsday as our theme. In reality we are about saving our beautiful planet. Which is why for Earth Day 2014 we started a campaign to raise funds to donate to the Canopy Project.Earth-Day-2014

Earth Day Network developed The Canopy Project. Rather than focusing on large scale forestry, The Canopy Project plants trees that help communities – especially the world’s impoverished communities – sustain themselves and their local economies. Trees reverse the impacts of land degradation and provide food, energy and income, helping communities to achieve long-term economic and environmental sustainability.

Over the past three years, The Canopy Project has planted over 1.5 million trees in 18 countries. In the US, projects to restore urban canopies have been completed in New York, San Francisco, Los Angeles, St. Louis, Atlanta, Baltimore, Cleveland, Flint, and Chicago.  In Haiti alone, where earthquakes caused landslides on deforested hillsides, leading to horrific devastation, Earth Day Network planted 500,000 trees. And in three high-poverty districts in central Uganda, we planted 350,000 trees to provide local farmers with food, fuel, fencing, and soil stability.

All they ask for is $1 to plant one tree. With this in mind we started a social media campaign across all of our social media channels to include Facebook, Twitter, Instagram, and Pinterest. Our goal was to collect likes, re-tweets, shares, pins, basically every touch of interaction. We would collect these interactions and match each one with a dollar amount of $1. We then will tally all of the amounts and make a donation.

Here are the final totals from our campaign:

  • Facebook – 79 likes, comments and shares.
  • Twitter – 7 re-tweets
  • Instagram – 60 likes
  • Pinterest – 2 Pins

When all is totaled up we raised 148 interactions. This equals $148 to donate from you our loyal fans. We have also decided to throw in an extra $100 plus a couple more to make an even $250 donation. But we are far from done. We will still match any donations which are made directly on our behalf. Simply go to the Canopy Project Donation page and donate. Show us you did so in our honor by adding us to the “in honor of” section and our email.

We thank all of you for this helping us raise awareness and donate to this great cause.


Home of the Ambush Army