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. Also happily married to my wife, Kelley, for 7 years as of 8/17/14. Sorry ladies... :) Fitness and nutrition is of the upmost 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!

Going Healthy, Uncategorized

Going Healthy: Easy Coconut Salmon Cakes

03/30/2014 R.C. Liley 3 Comments

Do you find yourself stuck in a rut of eating the same thing day in and day out for weeks? If you answered “Yes”, you’re not alone. But I make it a point to change things up when I can. As long as it’s tasty, healthy, and relatively quick to make, it’s fair game! Or should I say fair fish? See what I did there?

Enter these delicious salmon cakes that are both healthy and easy to make. Using canned salmon (tuna or crab would work too) makes these a convenient weeknight main course and are perfect to make extra for the next day.

Serve on a bed of steamed squash and green beans.

So, make a double batch of these to have dinner with the family and to take to work (or just have the next day if you stay at home like me) for a healthy and delicious lunch.

Baked Coconut Salmon Cakes

Ingredients

2 (5oz) cans wild salmon in water, drained (canned tuna or crab works too)

1/2 cup Coconut Flour (If you don’t have this, rolled oats also work well)

1 tsp each of cumin, garlic powder, and onion powder

1/2 tsp cayenne

2 T Dijon mustard

3 egg whites or 3 flax/chia eggs

4 T Of your favorite salsa

1 T each dried basil and dill

Pepper to taste

Directions

Pre-heat oven to 375 degrees

Add all ingredients in a bowl and mix well to incorporate. You can also mix everything in a food processor if desired. If mixture seems too runny, add oats or coconut flour 1 tablespoon at a time until thick enough to hold together.

Scoop the mix into a lightly oiled 12 cup muffin pan (I filled 9 of the 12 cups) and bake in pre-heated oven for 25 -30 minutes, depending how toasted you want the top. It should have a crispy golden crust on top.

Remove from oven and let cool in pan for 5 to 10 minutes.

Top each cake with your favorite mustard, salsa, or even a yogurt sauce like Tzatziki; I like them plain too. Serve with steamed veggies of choice.

Kelley’s parents, Nana and Papa, are coming over to see Avery today while Kelley and I use the time to get chores done. Kelley is going to clean our bathroom while I run to Costco and Sprouts sans baby for our weekly essentials. Yeah, we live exciting lives, don’t be jealous.

This made me realize I don’t have many pictures of Nana and Papa with Avery, so I’ll be sure to fix that today!

Avery had a big week working on her rolling abilities, and now she rolls both ways like a pro! Hopefully she’ll show off her new skills today and maybe even surprise us all and get up to tap dance. Or maybe not….

Plus, she’s been going on long walks in our new Onya Outback and always seems pretty worn out afterward.

Once the ground dries from the rain we’ve had, I hope she’s ready to help Daddy mow the lawn in our new Fiskars Reel Mower!

But then it’s time to rest. Oh yeah, today is Legs day in my Supreme 90 workout…..ouch!

How do you like salmon or tuna cakes, baked or pan-fried?

Any fun Sunday plans?

Parenting

Explaining Exercise to a Baby

03/29/2014 R.C. Liley 2 Comments

Me: Hey Avery, want to hang out with Dad in the garage while he exercises?

Avery: You’ve got to be kidding me. It’s cold in there and you make loud noises as if you’re actually doing something.

Me: Well, you have your Zippy on which keeps you pretty warm, and I can put your kitty beanie on your head. And hey, I make those noise because I really am doing something! It’s called exercise.

Avery: Oh, exercise huh? So, why do you exercise? It doesn’t sound like you’re having fun in there.

Me: Exercise is a very import thing for everyone as it’s one of the ways we stay healthy. There are many benefits to exercise like helping to control weight, improving your mood, fighting against poor health conditions, promoting better sleep, and it actually is a way to have fun too.

Avery: Hmmph. All I’m saying is those aren’t fun noises you make out there.

Me: Well, it won’t always be a blissful time, but I always feel a lot better afterward. Plus, I need to exercise to be able to make sure I can keep up with you! Soon you’ll be using your legs to run around and I will have to keep a close watch on you. Maybe when you’re walking you can start doing squats like you see me do in the garage.

Avery: What?! Those things where you really make loud, painful noises? Pass….

Me: Yes, squats and I have a love-hate relationship, but they are simply an awesome exercise. We’ll work on you with those. Really, exercise can be anything active. Just going outside and running around playing is exercise. Something I hope you, mommy, and me will all do together. Right now, when you are rolling around or in your jumper, that’s exercise too. You see, so exercise can be fun!

Avery: Interesting, I didn’t realize you and mommy screaming at me as I strain on the blanket just trying to get off of my back was exercise. Are you going to scream at me when I can run around too?

Me: Most likely, we will at times, but not as much when trying to get you to roll. But hey, you can roll both ways now! We are so proud of you!

Avery: Yeah, I’m proud of myself! That was stressful!

Me: So, how about that garage now? You can watch me and take notes for when it’s your turn to do squats!

Avery: Oh brother! Fine, lets go out there, but don’t forget my kitty beanie!

Me: That-a-girl! Here we go! I know you’re going to have a blast watching now that you know more about the benefits of exercise!

Avery: Zzzzzzzzz

Me: And once you’re legs are parallel with the ground, you lift the barbell back up and repeat for reps. Think you’ll be ready to lift one day now that you have the basics down?

Avery: Zzzzzzz

Me: Hey sleepyhead! You’re back inside now. Did you know you just slept the whole time we were in the garage?

Avery: Yawwwwnnn! Yeah, sorry, must be that whole “improved sleep” from exercise thing. I tell ya, that rolling wears me out.

Me: Yeah……..must be. Well, I know something that might be exciting. How about going for a nice run with you in your stroller?

Avery: That sounds kinda fun, sure! But keep me in my Zippy, I like chewing my nubs.

Me: Deal. Let’s go.

Avery: Oh boy, this will be exciting!!!

Me: *breathing heavy* Well, how was it? We went 6 miles and I didn’t hear you make a single sound!

Avery: Yeah, not as fun as I thought. I felt Every. Single. Bump.

Me: Awww, sorry about that, the stupid construction around here leaves debris all over the road. Very uncool, huh?

Avery: Dad, you’re uncool, this is boring.

Me: Okay then, lets go inside and just hang out.

Avery: I like that idea, no more exercise today!

Me: Back inside, nice and cozy! About that whole no more exercise thing…..how about cheering mommy and me on as we do Tabata Inferno again?

Avery: Oh geez, what choice do I have? Okay, I’ll watch, but probably not cheer. Maybe cry though.

Me: Fine, I’ll try to keep you entertained the best I can. I thought you like it when I do burpees though.

Avery: Nope, I just stare because you look dumb jumping around so much.

Me: Oh, thanks a lot, I love you too! One day I’ll get you to join me on those along with the squats. Okay, lets go practice your rolling skills. Maybe later we’ll mow the lawn with our new Fiskars Reel Mower while I wear you in our Onya Outback!

Avery: You’re crazy! I want mom!