KL'S BLACK-BERRY POWERFUL SMOOTHIE

This Saturday I'll be on the go early and on my feet all day so I wanted to make a quick & healthy breakfast smoothie since I slept in a bit longer instead of my usual morning workout!


Here's all I put together:
1 cup of 100% 'Not From Concentrate' Orange Juice
1 cup of fresh Blackberries
2 squeezed Key Limes (juice & seeds)
1 teaspoon of 100% Grade B Maple Syrup
1 Blender
1 Motivational Song (optional, but highly recommended, haha!)


Pour the OJ first into blender then follow up with all of the other ingredients. Blend on high for about one minute, or until it is a puree (as blackberry seeds are very small), pour into a tall glass and...BOOM---YOU'RE DONE!!
That's FAST and HEALTHY =]


Leave comments, questions, and/or feedback!

SPELT FLAKES CEREAL WITH BLACKBERRIES & WALNUTS

For breakfast today, I cooked up this healthy organic hot breakfast cereal and decided to throw in some fresh blackberries that I caught on sale at Dierberg's family market & walnut pieces! It's a great meal to kick off a chilly morning if you have a busy day ahead of you!
Made with 100% spelt grains, walnuts, and natural fruit, this meal produces a strong immune body & will not slow you down... so it is the perfect meal for my FAST lifestyle!


Ingredients: 
2 cups water
1 cup organic spelt flakes (roasted and rolled)
6-10 fresh blackberries
1 handful of walnut pieces1 chunk of course Pink Himalayan Sea Salt
1 teaspoon organic Raw Blue Agave Nectar (optional as sweetner)


Tools:
Saucepan
Knife
Spoon


1. Bring 2 cups water & your pinch of pink Himalayan sea salt to a boil.
2. While waiting on your water to boil, now is the perfect time to rinse the blackberries, we'll add them after the hot cereal is finished.
3. Once the water is boiling, add your 1 cup of spelt flakes, stir, and cook at least 3 minutes (I usually cook my spelt flakes about 4 minutes).
4. Slowly drain any unwanted remaining water and add your 1 teaspoon of agave sweetener and stir, then and blackberries and top with walnut pieces... wallah, all done!
5. Enjoy =)

SPELT ROTINI PASTA WITH SPINACH & RAW SESAME SEEDS

Here's a FAST recipe that I forgot to post... I was going through my photo gallery and discovered this meal was soooo firrrrre!


Since it is Spelt Rotini Pasta, you can refer to any one of my spelt recipes then add spinach greens with fresh chopped onions and your favorite seasonings (like Basil, Onion Powder, Ceyanne pepper, sea salt) to the mix for a quick fix side dish!

BOOK: THE POWER OF NOW

My big brother, L told me to check out this book by Eckhart Tolle, titled, THE POWER OF NOW.
I live a FAST lifestyle yet always seeking knowledge, personal growth, and enlightenment. 
Reading just the inside flap on the hardcover sleeve of this book, I was hooked! 
No need to spoil the book by giving too many details in this blog post, but if you've been living with stress, disease, unhappiness, fear, a painful past, etc. then this book will jump start your engine & get you back on the road to living in the NOW & focusing on what's most important to get your life back in balance!
This tome is a easy read and not just for the spiritual minds but will uplift your spirits!


Don't take my word for it, here's what O: The OPRAH Magazine said: 
"...a reminder to be truly present in our own lives and liberated from our past and future. It can transform your thinking. The result? More joy, right now!"


So swing by your local library or get online and check this tome out.


I'm gone!

GRILLED FISH & SPAGHETTI

Fish & Spaghetti is a St. Louis favorite but this meal in particular has a fast & healthy spin to it!
The fish I chose is wild caught salmon; and the spaghetti pasta is 100% whole grain spelt---WoOoO!
I seasoned & grilled the salmon instead of frying; which is faster, healthier, and it tastes great too!
Here's the play:
For the spelt pasta recipe:
Check out my "100% Whole Grain Spelt Spaghetti" blog post (11/2/2011)
Grilled Salmon:
Start by pre-heating your grilling machine for 5 minutes prior to placing your fresh salmon onto it.
Season salmon with: virgin olive oil (on both sides), then season the top side with ceyanne pepper, basil, onion powder, and pink sea salt.
Place on pre-heated grill & cook until the salmon flakes easily (usually 5 minutes---do not overcook) but still juicy.
Try adding fresh grilled veggies to the mix (green, red & yellow bell peppers, onions, mushrooms, etc. tossed in olive oil and put on the grill for 3 minutes)
Enjoy!

HEAVY D IS DEAD AT 44

I too often talk about FAST LIVING; this story just in from Gene Demby in regards to one of the most successful rappers of the 1990's, Heavy D! Read on...
Dwight Arrington Myers Rushed To Hospital, Pronounced Dead
(Story by Gene Demby)
Heavy D, the rapper whose real name is Dwight Arrington Myers, is dead at the young age of 44, according to TMZ. Heavy D was the heavyset rapper and actor known for his dancing and tongue-twisting rhymes.
TMZ is reporting that a "911 call was placed from Heavy's Beverly Hills home around 11:25 AM to report an unconscious male on the walkway." He was rushed to the hospital this afternoon and pronounced dead around 1:00 p.m. The police said there are no suspicions of foul play.
Heavy D's death comes almost a month after a comeback performance at the 2011 BET Hip-Hop Awards, when he performed a medley of his best-known singles, among them "Nuttin' But Love," "Is It Good to You" and "Now That We Found Love."
He tweeted last night "BE INSPIRED!"
Heavy D was born in Jamaica, and moved to Mt. Vernon, NY, when he was a child. Heavy D & The Boyz, the group which he fronted, was the first act signed to Uptown Records, the record company started by Andre Harrell.
"I remember getting him to work with then-choreographer Rosie Perez and him looking at me, like, 'Should we really do this?'," Harrell told Essence. "And I said, 'a big man dancing is going to be really fun for people. It's gonna make them love you.'"
The group enjoyed widespread fame in the early 1990s, and scored prominent cameos on hit songs with Michael Jackson and Janet Jackson. Heavy D also appeared on the theme song for the popular sketch comedy show "In Living Color."
But tragedy befell the group at the beginning of its commercial success. Troy Dixon, known as Trouble T Roy, died in an accident at a show. His death was the inspiration for Pete Rock & C.L. Smooth's "They Reminisce Over You (T.R.O.Y.)," which is widely considered one of the greatest hip-hop songs of all time.
This is a developing story and we will update this posts with more developments on Heavy D's reported death.

"KUZN" SOUNDCLICK MEDIA PLAYER

I took time out of my day for all of the friends, family, and fans that dig my music!
Check out the "KUZN" SOUNDCLICK page to listen to exclusive tracks & stay in the loop---I have a huge ahead of me in the morning; thanks for all of your support---I'm gone!!!

QUALIFIED RETIREMENT PLAN (QRP)

If you LIVE FAST, you must LIVE SMART! Why work until you're 65 years of age to start enjoying life or barely make ends meet while retired? Consider a Qualified Retirement Plan (or QRP).
What Does Qualified Retirement Plan Mean? A plan that meets requirements of the Internal Revenue Code and as a result, is eligible to receive certain tax benefits. These plans must be for the exclusive benefit of employees or their beneficiaries (great plan for the self-employed & family businesses).
A retirement plan established by employers for their employees that meets the requirements of Internal Revenue Code Section 401(a) or 403(a) and is eligible for special tax considerations. The plan may provide for employer contributions, as in a pension or profit-sharing plan, as well as employee contributions. Employers can deduct plan contributions made on behalf of eligible employees on the business's tax return as business expenses. Plan earnings are not taxed to the employee until withdrawn.
Do your research and see if its worth investing into for you and your family!

"FAST FOOD", FAST DEATH!

A body given enough foreign chemicals, shuts down; it dies. Dying is preventable for a long time... Continue to be healthy!
That is all. Now carry on with your day!

5-MINUTE ORGANIC SPELT & STRAWBERRIES CEREAL

This recipe is similar to another blog post titled, "5-Minute Organic Breakfast Meal" except this recipe calls for fresh strawberries, a great antioxident!!

Made with 100% whole grain and natural fruit, it produces a strong body & healthy blood... the perfect meal for FAST lifestyles of all ages!!


Ingredients: 
2 cups water
1 cup organic spelt flakes (roasted and rolled)
1 handful of fresh strawberries
1 pinch of pink Himalayan sea salt
1 teaspoon organic raw blue agave nectar (optional)


Tools:
Saucepan
Knife
Spoon


1. Bring 2 cups water & your pinch of pink Himalayan sea salt to a boil.
2. While waiting on your water to boil, now is the perfect time to slice the strawberries into small bite-sized chuncks and put to the side, we'll add them after the hot cereal is finished.
3. Once the water is boiling, add your 1 cup of spelt flakes, stir, and cook at least 3 minutes (I usually cook my spelt flakes about 4 minutes).
4. Slowly drain any unwanted remaining water and add 1 teaspoon of agave sweetener (or Grade B Maple Syrup) and mix well.

5. Place hot cereal in a bowl, top with strawberries, and... wallah, all done!
6. Enjoy! =)