Chia - It's Not Just for Pets Anymore!

History and Cultivation

Chia seeds were a staple in the diet of ancient Aztecs, Mayans and Indians in the Southwest of the United States. The tiny seed was so revered at one point that they were used as currency.

Chia is currently cultivated and grown in Argentina, Mexico, Peru, Bolivia and Australia.  In Australia it is a relatively new crop compared to the seed’s ancient history in other parts of the world. Even though Australia is a relative newcomer to the chia arena, it is predicted they will become the largest producer of the seed.

Superfood Characteristics

The Oxford dictionary defines a superfood as “A nutrient-rich food considered to be especially beneficial for health and well-being”. This tiny seed truly fits this definition. Chia is a Mayan word that means “strength”.  Many health conscious athletes (especially distance runners) use the mighty chia to keep hydrated and energized during workouts. The unique gel they create allows liquid to stay in the body longer.

·      The health benefits are many:

• ·      Excellent protein source
• ·      One of the most concentrated sources of omega – 3 essential fatty acids
• ·      High in anti-oxidants
• ·      High in fiber
• ·      Excellent slow-releasing energy source
• ·      Support healthy muscle function
• ·      Anti-inflammatory and anti-viral properties
• ·      Aids in hydration

Chia vs. Flax

Chia can be used in many of the same ways that flax seed is used. As opposed to flax seed, chia is much more stable. Flax seeds go rancid very quickly and must be kept refrigerated or frozen to prevent spoiling. Flax seed are higher in omega-3 fatty acids; however, they must be ground in order to get the full benefit of the nutrients in the seed. Chia does not have to be ground to reap its nutritional benefit (although some research has shown that more nutrients become available when it is ground). Clearly Chia is the winner in the convenience category.

Chia is actually higher in fiber, calcium, phosphorus and selenium than its nutty counterpart. I want to make a point here; flax is still a super food in its own right and should be included in a healthy diet plan. It is higher than Chia in magnesium, potassium, and vitamin B1 and copper. Include them both regularly for well-balanced nutrition.

Here is a side by side compairison of Chia Seed vs. Flax Seed (1 oz. serving)

Data provided by nutritionaldata.self.com
*Data Provided by Health-Alicious-Ness.com
**Data Provided by Chiatrition Chia Seeds.com

Nutrient	Chia Seeds	Flax Seeds
Calories	137	150
Fat	9 g	12 g
Saturated Fat	1 g	1 g
Dietary Fiber	11 g	8 g
Carbohydrates	12.3 g	8.1 g
Protein	4.4 g	5.1 g
Calcium	177 mg	71.4 mg
Iron	1.7 mg**	1.6 mg
Phosphorus	265 mg	180 mg
Potassium	44.8 mg	228 mg
Zinc	1 mg	1.2 mg
Manganese	0.6 mg	0.7 mg
Selenium	15.5 mcg *	7.1 mcg
Omega-3 fatty acids	4915 mg	6388 mg
Omega-6 fatty acids	1620 mg	1655 mg

Chia in Food and Recipes

With all of chia’s health benefits, it is a great idea to add it to your daily eating plan. Here are some great ways to use chia in your kitchen:

• ·      Chia can be used as a substitute for eggs in many baked goods. To make a chia “egg” grind up 1 tablespoon of chia seeds and combine with 3 tablespoons of water. Let the mixture sit for at least 10 minutes to thicken.
• ·      Use chia to thicken stews, soups and gravies.
• ·      Thicken salad dressings with chia or just sprinkle seeds on top of a salad for extra crunch.
• ·      Make your own energy gels for working out. They are far healthier than the corn syrup and chemical ridden commercial versions.
• ·      Puddings are super easy to make with chia. There are plenty of flavor options: chocolate, vanilla and fruit to name a few. Below is a recipe I created with the fresh oranges from my tree.

Orange Dream Chia Pudding

Makes 4 servings

1 can light coconut milk
1/3 cup raw cashews
2 large oranges, peeled and cut into quarters
¼ cup white chia seeds
2 tablespoons organic coconut sugar
1 teaspoon vanilla extract

Combine all ingredients in high-speed blender until smooth. Taste for sweetness. If a sweeter pudding is desired, add another tablespoon of the organic coconut sugar. Pour into serving bowls and chill for at least one hour. Top with chopped fresh fruit and/or nuts as optional garnishes.

Spain Memories - Pimientas del Padron

When I visited Spain a couple of years back, I was lucky enough to have hosts that let me play in their kitchen. Not only did I get to play in the kitchen, I had the honor of having my friend Nena share a couple of her family recipes. Such great memories of the day we hung out and cooked together.

Spain has these incredible chilies that are about the same size as a big jalapeño, but are shaped a little bit differently. They are called Pimientas del Padron from La Caruna in northwestern Spain. These peppers are typically pretty mild, but every so often, you may get one that is realllllly hot. My dear friend got one of these crazy hot ones on our last trip to Spain. I like to call it "Pepper Roulette". It's a very delicious gamble.

I had never seen these pepper stateside before. Last week I found them at Whole Foods. I was over the moon! I just couldn't believe it. I snapped up a big bag of them. The traditional preparation for them (as taught to me by the fabulous Nena) is quite simple. A healthy portion of olive oil is heated to a high temperature (but do not let it smoke!). Pour the peppers in the pan and cover with a lid. Let them sauté for about 5-7 minutes, the peppers should be nice and browned. Shake pan to turn peppers. Saute for another 5-7 minutes. Drain on paper towels. Salt with coarse sea salt. Let them cool for a couple of minutes so as not to burn your mouth with the temperature cuz you may burn it with the heat if you get one of those fiery babies!

They are a rare find, so if you see them, make sure to get your hands on them!

Getting Involved - Local Food Happenings in Tempe and Arizona

Getting Involved - Local Food Happenings in Tempe and Arizona

There is a groundswell happening in the world of food and nutrition. People are becoming aware that something is amiss with what is happening to our food supply and our environment.  As people begin to realize that truly natural nutrient dense food and vibrant good health go hand in hand they are looking for ways to change the way food is being grown and produced. Instead of sitting back and feeling helpless, it is time for all of us to get out there and make a difference.

So often, people think that they have to search far and wide to make a difference in the world. When we become aware and look around, there are plenty of activities and opportunities in our own backyard to impart real and significant changes in our food supply. Genetically Modified Organisms (GMOs) are one of the hottest nutritional topics out there right now. There are some exciting opportunities coming up in Tempe (and Phoenix) over the next couple of months that offer educational and volunteer opportunities regarding GMOs and other pivotal nutritional topics.

13^th Annual Local to Global Food Justice Forum (March 1-2, 2014)

Next weekend ASU will be hosting the 13^th Annual Local to Global Food Justice Forum and Festival. Local to Global Justice is a student-founded group at ASU dedicated to educating people about topics concerning local and global justice. This year’s event theme is Food Justice. The event is free. The event will feature workshops throughout the day, panel discussions, keynote speakers, kids’ activities, entertainment and free vegan lunch. 

There are sure to be great discussions about the global and local food systems, social injustice in the food and agriculture industry and connections between food and health. It would be fair to assume that if you are searching for more ways to get involved in making a difference locally and globally, resources will abound at this event.

Right to Know Arizona (Ongoing)

Right to Know Arizona has introduced a ballot initiative they are hoping to get included on the November 2014 ballot. The initiative has been drafted to require the labeling of GMO’s in Arizona. In 2012 California had a similar initiative (Prop 37) on the ballot. Monsanto, Dow and the Grocery Manufacturers association spent millions of dollars to successfully defeat the bill in California.

In 2013 a sadly similar scenario played out in Washington State. According to an article in Bloomburg Businessweek, The Grocery Manufacturing Association doled out over 11 million dollars to defeat Initiative 522. In both campaigns the argument used by the food manufacturers was that having to rework their labels would be costly and those costs would be passed on to consumers. This argument is absurd and weak. Labels are changed at the drop of a hat when a company wants to promote things such as the latest popular movie or holidays to increase sales. These companies and organizations have a lot of power and money. For this reason it is even more important for people to get involved…and lots of them. 

Right to Know needs enthusiastic and passionate volunteers to help get the word out about the initiative. They will need ideas and help for fund raising efforts. Unfortunately, a lot of money is needed to fight these giant biotech companies and lobbyist organizations.  They have a lot of money and political clout. Approximately 180,000 signatures must be collected by June in order for the initiative to make the ballot. That’s a lot of signatures to collect in a short amount of time. If you don’t have a lot of time to commit, that’s OK. Get out there for a few hours one day to help collect signatures. Post about the initiative on Twitter, Facebook and Pintrest. Every effort, no matter how big or small, matters.

To get involved:

Visit the Right to Know Arizona website @ http://righttoknowarizona.com/

Join the Right to Know AZ Meetup Group @ http://www.meetup.com/Right-to-Know-AZ-Phoenix/

 

 March Against Monsanto – Phoenix/Tempe (May 24, 2014)

The May 24^th march will be the 3^rd event held in Tempe. The march is a peaceful demonstration aimed at educating people about the harmful effects of GMO’s on our bodies and our environment. It is a worldwide event that has been gaining momentum with marches being held all over the world.  This event has been helping raise awareness about what GMOs are and how they are having a drastic effect on the world. 

The March Against Monsanto was founded by Tami Canal, a mother of two daughters. She felt compelled to do something to protect the health of her two growing girls. The marches are held in over 52 countries on six continents. The media coverage has been sporadic at best. Networks could be in fear of losing big sponsorships from companies that sell products containing GMOs. Not one local media outlet covered the first Tempe march, not one. It is the individuals who have made this movement grow and expand. This is another way to act locally while thinking globally

To find out more about the March Against Monsanto:

Go to their website: http://www.march-against-monsanto.com/

March Against Monsanto - Phoenix Facebook Page:  https://www.facebook.com/events/500280013363081/

GMO Free Arizona (Ongoing)

GMO Free Arizona is a non-profit founded by Rachel Linden and Ariane Glazer. Their mission is simple. They want to provide information and education to folks in Arizona about the detrimental effects of GMOs on our environment, and our health. The work with a national group called GMO Action Alliance to continue the important mission of education people and supporting efforts to require labeling of GMO’s in our food.

They have an excellent website full of valuable information on GMOs. The resource section of the site is a goldmine of information on studies, articles, books, documentaries and websites all related to GMO education. The section called “About GMOs” features a very poignant video that provides a great deal of valuable information about some of the hot topics related to GMOs. 

GMO Free Arizona Website: http://gmofreeaz.org/ 

Each and every one of us can do our part. We need to embrace our power to do good in our communities. We can and will make a difference to improve the quality of the food we eat and the environment. Together, we can support local farmers, businesses, environmental initiatives and so much more. Get out there: fire up your social media, hit the farmers markets, plant something, and talk to your friends, family and neighbors. You can make a difference.

ACT LOCALLY – THINK GLOBALLY

New Paths - New Beginnings - New Friends

Tonight I finished my very first of what I am sure will be many classes at the Southwest Institute of Healing Arts (SWIHA). You know when you have one of those "Ah-ha" moments? That's what I have been having for the last 4 weeks. It's hard to say what is most inspiring: exciting ideas, new friends, the hope of a healthier future for everyone, spiritual awakenings. All of these ideas are going through my mind and spirit.

Sometimes we just need a reminder of what has been inside of us all along. For me it is the desire to make deeper connections with people, nature, community, mind, body, spirit and of course FOOD!

One of the concepts that I loved in this class was "SOUL" food: Seasonal, Organic, Unprocessed and Local. This is my preferred method of eating and cooking honestly. Not that I don't occasionally love me some Vegannaise, Soy Curls, Daiya or Tofurkey, because you know I do! But like all processed foods, they really should be used minimally. So that, my dear readers, is one of the things I am going to try to improve upon for future cooking adventures. I look forward to sharing some SOUL food recipes and ideas with you as I venture down yet another path in this ever-changing life we live.

Tonight we had the amazing opportunity to share our nutritional models (basically our philosophy about holistic heath and nutrition) and a SOUL food potluck. I was psyched about the fact that everything at the potluck was pretty darn healthy. I ate a lot and still felt energized and not bogged down.

I didn't get a picture of my dish for the potluck. But I want to share the recipe. It is full of healthy, high fiber, nutrient dense goodness. It is stick to your ribs hearty and satisfying. For those of you in the cold weather, this is a perfect dish for those cold nights. For you busy folks, this one is a snap to toss in the crock pot and have it ready when you get home for dinner.

South of the Border Lentil, Barley and Sweet Potato Stew

Slow Cooker/One Dish

Gluten Free/Soy Free**/Corn Free/Vegan

Serves 8

1 large yellow onion, medium dice

2 teaspoons olive oil

1-teaspoon chipotle powder

1 teaspoon Mexican oregano (leaf)

¾ teaspoon cumin

¼ teaspoon cinnamon

½ teaspoon sea salt (or more to taste)

2 large garnet yams, peeled and diced to ½ inch (approx 4 cups)

2 medium carrots, peeled and sliced into bite sized pieces

1-28 oz can fire roasted diced tomatoes with juices

4 ½ cups vegetable broth

2 tablespoons nutritional yeast

2/3 cup pearled barley

1 cup lentils (brown or green)

¼ cup roughly chopped cilantro

Juice from ½ fresh lemon (approx 1 tablespoon)

In medium sauté pan or non-stick iron skillet over medium high heat, heat oil and add diced onion. Sauté until onions soften and become slightly translucent, about 3-5 minutes. Add chipotle powder, oregano, cumin, cinnamon and salt. Sauté until spices become fragrant, about one minute.

Place onion mixture, yams, carrots, diced tomatoes, vegetable broth, nutritional yeast, barley and split peas in crock pot/slow cooker. Turn to low setting and cook for 8 hours until barley, split peas and vegetables are tender. The stew is meant to be a little soupy. If it is very thick, add a bit more broth.

Stir in cilantro and lemon juice just before serving.

**Can be soy free if soy free broth/broth powder is used.

Here some really local food right from our back yard. Sleep well!

Last Minute Ideas for the Big Game

Last Minute Superbowl Food Ideas

Today is the big day. Football fans everywhere will be partying and very hungry. So, maybe you haven't come up with your menu or dish yet. Hey, life gets busy, I get it. Most parties will be laden with animal product laden craziness. What's a plant based football fanatic to do? Here are some last minute ideas from posts past with links to the recipes!

I recently heard that Wing Sauce is the flavor of football. I couldn't be happier about that one! This recipes for Wingz and Wasabi Mayo is a perfect fit for the spread.

How about some Tempeh Reuben Sliders? These little morsels will be a touch down with your gridiron warriors.

Oh, how about Loaded Tots? Yeah, bake off some tots until crispy. Top off with Daiya cheddar, sliced grilled jalapenos and some chopped seitan bakon. Put back in a 424 oven for just a minute to two to make your cheeze melt. Sprinkle with sliced green onions. If you are feeling very indulgent, serve with vegan ranch.

I'm making my famous Sloppy Chipotle Jose's, but in slider form. I am making the 50/50 buns from American Vegan Kitchen in mini form and bringing lots of napkins! These travel well via crock pot if you are going to a party today.

I don't want to neglect the cold appetizers. This Special Spinach Artichoke Dip is always a huge hit. I like to serve it in a bread bowl to make it look extra fancy.

 

No matter which team your routing for, make sure you have delicious vittles to make the party a complete WIN!

Book Review and Giveaway! Robin Robertson's One-Dish Vegan

I'm always excited when I get a new cookbook in the mail. The arrival of Robin Robertson's One-Dish Vegan was no exception. When I was asked to participate in the BLOG TOUR I was more than happy to say yes. One-dish is like Fred's dream come true for me in the kitchen. I have a serious kitchen hurricane issue when it comes to dishes. Any option to minimize mess is highly desirable in my kitchen.

I have several of Robin's books. I have always enjoyed her no-nonsense, fairly simple recipes. I do find that many of her books contain recipes where similar versions can be found in her other cookbooks. Sometimes there is a slight variation: lower fat content, variations for more common food allergies, etc. If you have a lot of her books, you may want to peruse the index before you decide to add this one to your collection.  There are still enough new recipes to make a long-time fan happy.

Speaking of the index, this one is well organized. It makes it very easy to find what you desire by recipe name or main ingredient. Simple cooking charts for grains and beans are included. Even though I have many cookbooks that include these charts, I love having it available in the book I am using. Some I know by heart, but I don't always remember all of them. There are also recipes for basic veggie broth and seitan for those who don't already have their own favorite.

Early in the book, Robin explains what One-Dish means to her. I originally thought it to meant you would only be using one dish to cook and prep the entire recipe. This will indeed happen for many of the recipes, but the One-Dish designation actually means the meal will be served in one dish. The beauty of many of the recipes is that they can be made ahead of time and quickly reheated. We are ridiculously busy so much of the time, this is a great option for us.

The recipes I tried were all very hearty and filling. She successfully combines proteins, grains and veggies into just about every recipe. I like the fact that a lot of the recipes can also be frozen for future use as well. I tried four recipes, three successfully.

Jamaican Jerk Tempeh with Vegetables (page 74). This was truly made in one skillet, which I loved. The ingredients were all simple and easy to find. Most I had in my pantry. It came together in about 45 minutes total. I served it over some cooked quinoa I had on hand. The Jamaican spices with the hint of rum were very nice, although I will probably up the amounts of spices a touch next time. I do wish I would have had the suggested mango chutney on hand. I think the dish needed that little extra brightness. Fred liked it which is saying something as he is not a lover of tempeh.

 

Quinoa and Lentils with Butternut Squash and Rapini (page 75). This was another one pot deal (yay!). This homey dish was really quite easy to assemble. The most time consuming part was peeling and dicing the butternut squash. I usually buy mine whole, but if you really want to save some prep time, some stores sell the fresh stuff already peeled and diced. I substituted broccoli for the rapini. That is another great thing about Robin. She often provides suggestions for substitutions to suit your tastes or what you might have in the pantry. Now this one is very subtle and yummy, but not POW flavorful. To me this is the kind of stick to your ribs dish you would eat after a long day playing in the snow (or in our case here in AZ, playing in the desert).

Recipe © 2013 by Robin Robertson and used by permission of The Harvard Common Press

Gluten-free | Soy-free | Serves 4
Hearty, healthful, and delicious, this simmer of lentils, quinoa, and squash also includes rapini (aka broccoli rabe) and walnuts for a wide variety of textures and flavors. If rapini is unavailable, substitute 8 ounces of your favorite green vegetable.
Ingredients:

• 1 tablespoon olive oil or 1/4 cup water
• 1 medium-size red onion, minced
• 3 garlic cloves, minced
• 3/4 cup dried brown or green lentils
• 4 cups vegetable broth
• 1 small butternut squash, peeled, seeded, and diced (about 3 cups)
• 3/4 cup uncooked quinoa, rinsed and drained
• 1/2 teaspoon dried thyme
• 1/2 teaspoon red pepper flakes (optional)
• Salt and freshly ground black pepper
• 8 ounces rapini, thick stems removed, coarsely chopped
• 1/4 cup toasted walnut pieces

Directions:
1. Heat the oil or water in a large pot over medium heat. Add the onion and garlic and cook for 5 minutes to soften. Stir in the lentils and broth and bring to a boil. Reduce the heat to a simmer and cook for 15 minutes.
2. Add the squash, quinoa, thyme, red pepper flakes (if using), and salt and pepper to taste.
Cover and cook for 15 minutes longer.
3. Stir in the rapini and cook on low heat until the ingredients are tender and the flavors are well blended, about 15 minutes longer.  Taste and adjust the seasonings, if needed. Sprinkle with the walnuts and serve hot.

Louisiana Red Beans and Rice (page 68). The other day I asked Fred to pick a recipe he wanted to try (eating not cooking this time). Fred loves Cajun food. Honestly, he likes anything that makes any reference to being at being spicy. He was on the fence deciding between this recipe and the Jambalaya. I didn't have time to make the sausages, so this one won. Another truly one pot meal, this one left little to clean up after prepping. I used canned beans for convenience (as I often do). A quick chopping of the veggies and this was another snap to prepare. We like a lot of spice and heat, so I think the next time I make this one, I will add some fresh chopped jalapeno and a touch more of the smoked paprika and cayenne. Slathered with the Louisiana hot sauce, Fred at three, yes that's right, three bowls!!! We have plenty left over for the week as well. 

I attempted the Butternut and Cremini Lasagne (page 172). I had high hopes as the ingredient list contained a lot of things I adore: butternut squash, cremini mushrooms pecans, greens and white beans. Sadly, I found it pretty bland and flavorless. I served it to a group of starving 20 year-olds who concurred. It just seemed to need more seasonings. It looked pretty though!

There is a whole chapter dedicated to chilis. I am looking forward to trying some of them out as it is perfect chili weather. The Bahn Mizza recipe (page 186) is on my radar as it looks so yummy and unusual. I haven't even delved into the salads or soups yet. 

Pro's:

Hearty, filling recipes

Easy to find ingredients

Convenience

Healthy meal options

Food allergy friendly

Cons:

No pictures except for front and back covers

Similar recipes to some of her other book

Uses spices sparingly, may need to adjust to your tastes

As you can see, the pro's far out weigh the con's. If you are looking for a great cookbook for a busy lifestyle, this is one you will want in your collection. If you want minimally processed healthy meals for you and your loved ones, this one is a keeper.

The fine folks at Harvard Common Press have generously offered to send a free copy of One-dish Vegan to one of you lucky readers (US only this time please). Leave a comment on this post about your favorite one-dish meal or how one-dish meals will make your life better or easier by midnight MST on Wednesday, November 20th, 2013. Winner will be announced on Thursday, November 21st. Good luck and good eating!!!

Side Note: Robin's 30 Days of Vegan Cooking campaign is currently live on her blog (http://robinrobertson.com/) and Facebook page (https://www.facebook.com/VeganPlanetbyRobinRobertson). She's sharing one recipe from the revised edition of her Vegan Planet cookbook each day in November to promote World Vegan Month, and to help people incorporate more vegan recipes into their lives-- whether they've embraced an entire vegan lifestyle, or are just trying to work more vegan meals into their routine, even if it's just once a week 

Thanks to all of the commenters who dropped by to play. The winner of the giveaway is...drumroll....#7 - NICOLE!! Congrats Nicole, please contact me at vegintraining at g mail dot com and we'll get that yummy book on its way to you!

Product Review: Chez Marie Veggie Patties

One thing that most people can agree on it that burgers are as American as apple pie. So what can you do to get your burger on if you are vegan with food allergies? There is a new burger option at selected Sprouts stores: Chez Marie veggie patties.

Chez Marie offers 5 different flavors, 3 of which are vegan, gluten free*, corn-free and soy free. Each package contains 4-2.5 oz patties for about $4.99 each. Best of all, they are Non-GMO certified. (Take that bio-tech monsters!!!). I love that the bags are completely recyclable and biodegradable. It makes my environmental sensibilities very joyful indeed.

I tried out all three versions on my non-veg crowd. My sister got a brand spanking new Weber gas grill for her birthday. I am happy to report, I got to christen it with these veggie burgers. First I cooked up all three flavors and served them naked. I wanted the burger flavor and texture to come through.

My personal favorite was the Hearty Hemp Seed. It had a pleasant savory flavor that I knew would pair well with any toppings that it was adorned with. There was no prominent spice, just a nice savory flavor. These may be better cooked on the stove top with a bit more oil. As predicted, it was really nice with traditional toppings like Daiya cheddar, tomato, lettuce, pickles, onions, ketchup and mustard. This patty has 5 grams of protein and only 3.5 grams of fat.

My hubby liked the Spicy Bean burger. I have to mention that my friend's daughter, who is not a burger fan at all, liked the flavor of this one as well. We ended up serving this one with some roasted green chile. Some veggie burgers turn into mush on the bun. These patties held their shape and texture nicely. The Spicy Bean has 7 grams of protein and 6 grams of fiber.

The least favorite for our crew was the Wholesome Harvest. There was something a little off balance with the flavor. To me the rosemary gave it an odd flavor profile.

The patties on their own were a bit dry and gummy. I suspect the dryness has something to do with grilling (and the low fat content). If you have food allergies or are just trying to avoid gluten, corn, dairy or soy, these convenient patties are a great healthy option. You can pull them out of the freezer for a quick lunch or dinner and feel good about avoiding GMO's and adding more to our landfills.

 *One word of caution for those who are celiac - the packaging says these are made in a facility that processes other food containing wheat.

The kind folks at Chez Marie sent me some vouchers to give away to two lucky readers! Check their website to see if Chez Marie Veggie patties are available in your area. I'm giving away 2 sets of two vouchers. So two of you lucky folks get a chance to win 8 yummy patties! Leave a comment on this post about something about what you love about veggie patties by midnight MST on Friday, October 18th. The 2 winners will be randomly selected on Saturday, October 19th, 2013. Good Luck!!!

The winner is #1 TerryPDX! Now I promised a second winner, but with the other two commenters permission, I'd like to send them each one certificate. Send me your mailing addresses to vegintraining at g mail dot com and I will get them sent out to you!!

Sorry about the delay in posting the winner. I had a mental-pause moment and totally forgot to draw the winner.