Nutrition Planner: A FUN Breakfast

Good morning everyone! I hope the weekend was safe and fun for you. Someone asked if I had a recipe for a healthly but fun breakfast--and it happens I do! At first, I wasn't sure about this one, but after I had it I was hooked. We call it the Peanut-Butter Breakfast Banana Split.
Here goes:

1 small ripe banana (about 6" long) halved lengthwise.

1tsp reduced fat peanut butter

1/3 cup low fat, artificially sweetened Boston cream pie-favored yogurt

2 Tbsp crunchy, high fiber, low sugar cereal (like Grape-Nuts)


1) Place banana halves in small banana split dish or shallow bowl, with cut sides facing inward.

2) Spread peanut butter evenly over open banana. Spoon yogurt in the middle. Top with cereal. Serve immediately.

Servings: 1

per serving: 294 cal, 8g protein, 53g carbs, 7g sat fat, 3mg chol, 5g fiber, 241mg sodium

Have fun with this one! Contact me for more recipes or ideas!
In health,
Mark

Updated medal count

After checking the results for the last time for the tae kwon do competition, here are the Lopez family results:

Mark: Silver
Diana: Bronze
Steven: Bronze

I haven't seen anything for our last competitor yet, but I would like to remind you that while I am disappointment with the leadership of tae kwon do, I am fiercely proud of all the athletes, especially our USA team. I pray that they have a safe and enjoyable trip.
In His Grace,
Mark

Our man Dylan's back!

This last Monday, (August 18), PFC's favorite young athlete, Dylan, returned from an awesome gymnastics camp in Maine. He says it was a great and amazing time, even though he fell "pretty hard a couple of times". Of course I have been making up on lost time teasing him (and the reverse is also true!), but it is great to see this awesome young man grow not only as an athlete but as a man as well. Look forward to seeing Dylan in some of our future fitness and tae kwon do productions. Great job Dylan and I am proud of ya!
In His Grace,
Mark

Olympic Fever!

As many of you know, I love the Olympics. At some level I think all of us do. Watching Michael Phelps win the historic gold medal count (and that last race-whew!) and let's not forget the Men and Women's Gymnastics team--they are amazing! I would also like to remind everyone that the Tae Kwon Do competition starts today, so I wish our team a safe and winning competition.
Mark

Reports on Ministry Trips

I just got off the phone with my wonderful friend Karman Blake who is a Native American pastor who is heading up a new restoration ministry. Karman and his wife June went to the Ft. Berthold Reservation in North Dakota and the Crow Agency which is located in Montana. They had a great time of ministering to the people there and meeting with the tribal elders. Please join me in prayer for this awesome couple and their new ministry.

I returned Sunday afternoon from a great time of ministry and fellowship with a group in Yoncalla, Oregon. Some of the topics we discussed was the True-Faced study by John Lynch and the importance of Restoration Ministries within the church. I would like to thank Pastor Harry Flanagan, (Pure Desire Ministries International), and Pastor Maurice Greven, (Sandy Foursquare Church), for their input and support for this ministry trip.
In His Grace,
Mark

Starting the Great Adventure

I want to thank you for stopping by! As I start off on this Great Adventure, it is my hope that you are encouraged, empowered, educated, and maybe even get to laugh a little along the way. No one stands alone so I want to start off by thanking a few folks right off the bat that are always standing in my corner: My wonderful parents (Burl and JoAnn), brothers Andy and Rick and their awesome families, Ian Rubin (PT mentor and highest ranked student in Oregon), Sarah Seaborne (Writing mentor, business and running partner), Wes Houck (surfing bro and me best mate), Pastor Harry at East Hill Church, and the hundreds of students and friends that have poured into me-You are all such a blessing!

As I am new to all this, please be patient as I try to negotiate this blogging thing! Hopefully we'll have lots of things to cover. If you ever want to cover anything special, feel free to e mail me at PacificFitnessandCoaching@gmail.com.

That's enough to start and I look forward to sharing with you later, May God bless your path, Mark