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The Warrior Way
Mar 23
The Road to Boston, Part 1
We've recruited Health Warrior team member Thomas Cadrin to share his stories and training regimen as he prepares for the 2016 Boston Marathon. Follow us on Instagram @health_warrior to see more photos from his road to Boston! I will be the first to tell you that I'm not an athlete. I mean like, not a […]
Feb 23
Rosemary & Sea Salt Chia Seed Crisp Bread
Serve with your favorite dips or eat on their own for a home made savory super food snack! Ingredients: ¼ cup of Health Warrior chia seeds ¼ cup of pumpkin seeds (pepitas) ¼ cup of sunflower seeds ¼ gluten-free rolled oats 2 tablespoons of flax seeds ¼ cup of buckwheat flour 2 tablespoons of extra […]
Feb 23
Which foods are rich in fiber?
by Caroline Kaufman MS, RDN Fiber is a tough carbohydrate– you can rough it up, but you'll never break it down (into sugar). Some plants are genetically blessed with strong, fiberous genes; They're your Rhonda Rousseys', your Serena Williams', your Sophina DeJesus'. To learn about why fiber is so important, check out this earlier Morsel. […]
Feb 1
Parmesan Cayenne Chia Seed Crackers
To celebrate Super Bowl 50 we will be sharing some delicious chia seed snack recipes for the big game – or any time you need a healthy snack!
Dec 9
Which Plants Have the Most Protein?
Which plants Have the most protein? Expert knowledge provided by Caroline Kaufman MS, RDN Here's a list for your reference. If you want to put it on your refrigerator, I'm not going to stop you. All amounts are approximate and based on average serving sizes: 20 + grams of protein per serving: 3 ounces seitan (also known […]
Dec 9
How Do Vegans Get Their Protein?
How do vegans and vegetarians get their protein? Expert knowledge provided by Caroline Kaufman MS, RDN I've got 10 seconds Food. I've got time, go on… You don't need meat to 'meet' your protein needs. Hah. The keys are to consume enough calories to maintain a healthy weight and to eat a variety of protein-rich foods like […]
Dec 9
What Is the Ideal Proportion of Proteins to Other Nutrients?
What is the ideal proportion of proteins to other nutrients? Expert knowledge provided by Caroline Kaufman MS, RDN I've got 10 seconds The 2010 Dietary Guidelines for Americans recommends you split up your calories like this: -Carbohydrates: 45-65% of calories -Fat: 20-35% of calories -Protein: 10-35% of calories Um, how do you do that? Evidence […]
Dec 9
Does Protein Make You Feel Full?
Does protein make you feel full? Expert knowledge provided by Caroline Kaufman MS, RDN I've got 10 seconds Yes. M&M's? Not today, thank you. Protein helps you feel full—and stay full longer—than carbs. That means you're less likely to graze on junk food after a high-protein meal or snack. Sorry, office candy dish. Not today. Popular […]
Dec 9
How Much Protein Do My Children Need?
How much protein do my children need? Expert knowledge provided by Caroline Kaufman MS, RDN I've got 10 seconds It depends on their age (but don't worry, they're probably getting enough). More deets The National Academy of Sciences recommends kids get this much protein to meet their needs: 1-3 years old: 13 grams per day 4-8 […]
Dec 9
Why Is There No Daily Value of Protein on Nutrition Facts Labels?
Why is there no daily value of protein on nutrition facts labels? Expert knowledge provided by Caroline Kaufman MS, RDN I've got 10 seconds There's no requirement to list a daily value for protein on nutrition facts labels because most Americans get more than they need already and there's no good evidence that too much […]
Jun 24
INGREDIENTS 1½ cups all-purpose flour 1 tbsp baking powder 1 tsp salt 3 tbsp chia seeds 1 tsp cinnamon 3 tbsp maple syrup 1 tsp vanilla 1½ cup almond milk 1 tsp apple cider vinegar INSTRUCTIONS 1. Mix all the dry ingredients together in a bowl. 2. Add the almond milk, vanilla, maple syrup and […]
Jun 17
Health Warrior July Promotions
Sprouts(National 7/1 – 7/31) Chia Bars 4/$5 Superfood Protein Bars 3/$5 Target (7/10 – 8/6) Superfood Protein 2/$10 Ahold (East Coast 7/8 – 8/4) Chia Bars 5/$5 ALBERTSONS (7/27 – 8/23) Chia Bars 5/$5 Superfood Protein Bars 4/$5
Jun 17
Fresh Raspberry Chia Seed Jam
INGREDIENTS 1.5 cups raspberries (if using frozen raspberries, defrost first) 1 tbsp honey ½ tsp vanilla 1.5 tbsp chia seeds INSTRUCTIONS 1. Put the raspberries into a saucepan over a medium heat on the hob. Mash the raspberries until they get saucy (add a little water to help them break down) 2. Add the honey and […]
Jun 3
Yoga on the Rocks 2016
Experience one of the most extraordinary, natural venues in the world from a different perspective… like downward dog! Health Warrior and The River Yoga will be at Red Rocks Park in Colorado. Join up to 2,000 yogis at the ever-inspiring Red Rocks, experiencing an exhilarating and uplifting experience with The River Power Vinyasa Yoga instructors. June […]
Jun 2
Peanut Butter Maca Energy Balls
INGREDIENTS 1 cup uncooked quick oats ½ tsp cinnamon 2 Tbsp maca powder 1 Tbsp chia seeds ¼ tsp salt ½ cup peanut butter ⅓ cup honey (or maple syrup) Coating: Hemp Seeds, Cacao Powder, Sesame Seeds…get creative! INSTRUCTIONS 1. Mix together the dry ingredients, then add the peanut butter and honey. 2. Stir with a […]
May 29
Turmeric, Black Pepper & Chia Seed Brown Rice
Ingredients:4 cups vegetable broth 2 cups Brown Rice 2 Tblt Chia Seeds 1 teaspoon ground Turmeric 1/2 teaspoon Black Pepper Sea Salt to taste DIRECTIONS: 1. Add all ingredients to your pot. 2. Stir to combine. 3. Cover and bring to a boil over high heat. Then reduce to a low simmer. Cook uncovered for […]
May 29
Global Running Day
We're Born to Run As most of you know, one of the two books that inspired the creation of Health Warrior was Born to Run by Christopher McDougall. Here is a summary of a paper by Dr. Daniel Leiberman, Chair of the Evolutionary Biology Department at Harvard University: Striding bipedalism is a key derived behavior […]
May 23
PreHab Nutrition That Heals: Protein and Fiber
This week we are happy to feature a guest post by Grace McClure at Peerwell, which helps hip and knee replacement candidates optimize their health before surgery. Leveraging evidence-based health science, the PeerWell app delivers customized daily lessons that are proven to better the results of surgery and speed-up recovery. It often takes a disruption […]
May 5
Lemon Chia Seed Dressing
Ingredients 1/4 cup extra virgin olive oil juice of one lemon 1/2 tsp chia seeds 1 tbsp honey (or your choice of sweetener) Method 1. Add all ingredients into mason jar and shake until well mixed. 2. Enjoy! (keeps for about a week)
May 5
The Road To Boston: Aftermath & Active Recovery
We followed Health Warrior team member Thomas Cadrin on his journey as he prepared for the 2016 Boston Marathon – his first ever. Read the entire series here. It's been one week* and 3 days since I completed the 2016 Boston Marathon. I can honestly say that it was the most difficult thing I have […]


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Most Recent Articles by Stephen Lawton
RSA 2016: Malware Still Prevalent on Corporate Network, Proofpoint WarnsMar 03, 2016
It might seem cliché but the biggest vulnerability companies face today is not technological; it's human. Unfortunately, not much has changed in the past half-century.
RSA 2016: Gartner Tries To Demystify Security AnalyticsMar 02, 2016
With more companies adding tools that significantly increase the data flows used to analyze network traffic, a mythology seems to have been created surrounding security analytics, Anton Chuvakin, research vice president at Gartner.
RSA 2016: Intel Keynote Takes On Infosec Hiring, Data SharingMar 01, 2016
Walk around the show floor at the RSA Conference 2016 in San Francisco and two issues that come up constantly are the sharing of data intelligence and the dearth of talent needed to fill the growing number of information security jobs.
SC Congress Chicago: Privacy, security pendulum swingsNov 18, 2015
The perpetual tug-of-war between privacy versus security is anything but settled as consumers, vendors and their business partners wrestle with the question of the free flow of information versus locked-down privacy controls, panelists agreed at SC Congress Chicago Tuesday.
SC Congress Chicago: Definitions may shape cyber insuranceNov 18, 2015
While insurance companies and corporate boards of directors debate the benefits and drawbacks to buying yet more insurance - this time cyber liability insurance - the biggest gotcha that companies will face might well lie in the dictionary rather than in the policies themselves.
More Articles by Stephen Lawton
Clutter in the airwaves: Mobile payment securityNov 01,2013
Chalk IT up: Boardroom communicationJul 01,2013
Storms ahead: Insiders and the cloudNov 01,2012
Measuring success: Performance metricsAug 01,2012
A smarter migration: Cloud computingMay 01,2012
Cyber Warfare: The next Cold WarApr 02,2012
Google Wallets app flaw could lead to compromiseFeb 14,2012
Google faces suit over proposed privacy policyFeb 13,2012
Deadline looms to remove click-fraud malwareFeb 06,2012
Facebook sues Adscend Media for malware and spamJan 30,2012
Google privacy policy changes raise concernsJan 26,2012
More source code stolen, says SymantecJan 19,2012
DoD ID cards under attackJan 18,2012
SC Magazine Articles
- Microsoft Office 365 hit with massive Cerber ransomware attack, report
- Hard Rock Hotel & Casino Las Vegas hit with POS breach
- X-ray and MRI machines among devices used as springboards for data breach attacks
- Brexit shakeup: How will the U.K.'s exit from the EU affect the technology sector?
- Ransomware attack almost sends NASCAR team to the garage

subset: commoncrawl


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Outlaw bounty hunter released after plea
Outlaw bounty hunter Dennis Kariores has been sentenced to time already served after pleading guilty to nine felonies stemming from a case in which he was originally charged with kidnapping.
Kariores, 42, had been a fugitive after he failed to show up to a court hearing April 10. But he was picked up by the U.S. Marshals Service late last month in Florida and transported back to Spokane, Deputy Spokane County Prosecutor Tony Hazel said.
Kariores was charged last year with first-degree burglary, second-degree kidnapping and unlawful imprisonment stemming from two cases where investigators alleged he unlawfully detained people while acting as an unlicensed bond agent.
But Hazel agreed to reduce the charges to nine counts of riot. Superior Court Judge Sam Cozza this week sentenced Edwards to four-and-a-half months of time already served and Kariores was released.
"Given the totality of the circumstance, he's being apprised for what he did," Hazel said of Kariores. "If he continues to commit crimes, he's going to be facing a lengthy sentence."
He noted that Kariores was ordered to pay $7,200 in restitution to cover the costs of his incarceration and transport from Florida to Spokane.
Kariores' long relationship with local law enforcement also sparked a criminal investigation into now-fired Spokane Police Officer Alan Edwards. That case apparently remains open, sources said earlier this year.
In February 2010, Kariories and two other licensed bond agents went to a home in the 1100 block of North Nelson Street while searching for a suspect. The man's wife allowed the three men into her home, but when they didn't find the suspect, Kariores demanded to see her phone and refused to allow her to leave, according to court records. Kariores and one of the bond agents handcuffed the woman, which prompted the charges of first-degree burglary and unlawful imprisonment.
On Aug. 26, 2010, Kariores and another bond agent located a fugitive from Coeur d'Alene at a home in the 12200 block of East Fourth Avenue in Spokane Valley. The two men physically restrained the fugitive, Bryan Hamblen, and transported him into Spokane city limits where Kariores and the other bond agent turned Hamblen over to Officer Edwards.
Kariores, who was convicted of forgery, theft and unlawful issuance of bank checks in the early 1990s, said in a previous interview that he had worked with local bond companies for years.
"Everybody knows me, from the tweakers to the police," Kariores told The Spokesman-Review before the charges were filed against him.
Kariores' association with Edwards, a 21-year veteran of the police force, was the subject of a lengthy criminal investigation in 2011 and 2012.
Investigators cleared Edwards of charges, but city leaders suspended him two weeks without pay after they decided he violated departmental policy by engineering an improper "ruse" to gain entry to a Spokane home in 2009 while searching for stolen property.
In that case, Edwards directed Kariores and another bondsman to chase a fugitive into a home where they expected to find stolen wheels from a Cadillac. That enabled Edwards to search the residence without a search warrant.
TGIF Wild Card — 7.29.16
I've never been as riveted -- or as open-minded -- about a presidential election as I am about this one. I watched the major speeches from both conventions. There's things ...
West Nile Virus found in Lake Roosevelt mosquitoes
INSECTS -- Some mosquitoes in the Lake Roosevelt National Recreation Area near Kettle Falls have tested positive for West Nile Virus, the Washington Department of Health reports. The virus was ...
Ups and Downs in Spokane
When traveling in a southerly direction, you can be said to be going down, right? That's certainly the way it looks if you stare at a map. But in Spokane, ...
Indians notebook: Q&A with Michael Matuella
As alluded to in our previous update on Matuella, the Indians' opening day starter was in Spokane for the Indians' recent series with Tri-City to take a break from rehabbing ...
Saving for the future
sponsored According to two 2015 surveys, 62 percent of Americans do not have enough savings to handle an unexpected emergency, much less any long-term plans.


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$46,063 per year
$3,839 per month$921 per week$184 per day$23.03 per hour
26.6% higher than national average
Estimated salary from 23 jobs