Saturday, February 27, 2010

Muggin' It!

I am so loving muggin my muffins. Thanks to the lovely fit APRIL for introducing me to protein cakes in a mug. They Rock. Last night I fixed a chocolate chip flaxseed muffin with banana crumble. You can also use raisins or cherries if you're not in a chocolate mood. This was a tasty desert for MOI! James was out and I didn't have to share, haha!

Choco-Flax muffin (in a mug)


1 tsp. butter
1 egg, slightly beaten
1/4 C. ground flaxmeal
1/2 - 1 tsp. ground cinnamon
1/2 tsp. baking powder
1 packet (or 2 tsp.) stevia
1 tbsp GF chocolate chips or other mix in (raisins, nuts, etc).

Spray a mug with coconut oil pan spray, add butter and microwave for a few seconds to melt it. Add the rest of the ingredients to the mug, stir and microwave for 45 seconds to one minute. Try 45 seconds first and if it isn't done, add a few seconds at a time until it is done.
When muffin is done, just turn it out onto a plate.

Makes 1 muffin (3 net carbs) and add a tbsp of yogurt or cottage cheese on top with chopped banana and agave nectar to make it even more tasty.

Well, we're off to Maudies tonight to meet up with both our folks. James' dad is in town from overseas. I'm pretty sure all the Cotter's will have a mexican food hangover tomorrow. That being said, CHEERS!!


Friday, February 26, 2010

Breakfast Bites

I don't know about you but the weekend always makes me want to enjoy a bigger or breakfast or brunch. Time for those weekend warriors to get out and train then enjoy a good breaky or brunch. You've got the eggs, the bacon, the pancakes, the omelets, etc. But how about a quicker fix with the same savory taste. These TEX MEX MINI FRITTATAS rock and they are a great brunch item, quick breakfast, or post workout snack. I like to make a bunch for James before a big weekend of training. Try 'em and let me know what other ingredients you'd add!

TEX MEX Mini Fritattas


Olive Oil Spray
2 cups egg substitute ( I used 2 eggs and 1/2 cup egg whites)
1 cup finely shredded cheese (cheddar, mexican, etc). We use the almond cheddar cheese.
1/4 cup drained canned diced green chiles
1/2 cup cherry tomatoes, diced
chili pepper
chalula sauces
avocado slices


Preheat oven to 350 F. Lightly mist 8 cups of a nonstick standard muffin tin with the olive oil spray.

divide the egg substitute evenly among the muffin cups (1/4 c in each) Bake for 7-9 mins til almost set.
In a small mixing bowl, mix the cheese, tomatoes, & chiles. Sprinkle the mixture and a little chili pepper evenly over the tops of the frittatas. Bake for 8-10 mins longer or til the egg is no longer runny and the cheese is melted.
Transfer the muffin pan to a cooling rack and allow the frittatas to rest for 2 mins before serving. Add sliced avocado and chalula sauce on top before serving. Then DIG IN!!

Makes 4 (2 frittata) servings

Again, my camera died (I think I need a knew camera, right?!) but they turned out looking similar to these. Just add the avocado and chalula on top.

Happy Friday!


Wednesday, February 24, 2010

Not much Left today

There is definitely not much left in me today. It was one of those days, but hey, everyone's got them. James doesn't feel like blogging and I don't have anything left in my little noggin so I decided to post some of my favorite recipes. Let me know if you try any of them! Good night and glad this hump day is over. CHEERS!

Slow-Cooked Cinnamon Pork Loin With Parsnips
From Mark's Daily Apple

4 large parsnips, peeled
1/2 tsp cinnamon
1/4 tsp cloves
1/4 tsp nutmeg
1/4 tsp ground ginger
1/4 tsp black pepper
2 minced garlic cloves
1/2 tsp kosher salt
1 1/3 to 1 1/2 lb. pork loin
2 Tbsp olive oil
1 1/2 cups water
Cut parsnips into even rounds.
Mix together cinnamon, cloves, nutmeg, ground ginger, black pepper, garlic and salt.
Cut excess fat off the loin.
Rub meat with 1 Tbsp olive oil then vigorously massage spice rub all over the loin.
Turn heat on high under a sauté pan and add 1 Tbsp olive oil. Sear sides of the loin until browned, about 3-5 minutes each side. Put pork in the slow cooker with parsnips. With heat still on, add water to the sauté pan and use a spoon to scrape up browned bits. Add the water to the slow-cooker. Turn the temp to high and cook 3 1/2 hours or low and cook 5-6 hours.

Cooking Tips
• Carrots aren’t the only vegetables you can peel into ribbons. Try celery, cucumber, squash and kohlrabi.
• Meat doesn’t have to be seared before going into a slow-cooker but browning the meat will intensify the flavor. This isn’t because searing meat seals in flavor and moisture (Food scientist Harold McGee [4] has proven this is a myth). Rather, searing meat caramelizes the surface of the meat, enhancing its meaty flavor.
• To save time, use 1 1/2 tsp Chinese Five Spice + 1/2 tsp kosher salt instead of making your own spice rub.
• Experiment with different spices to create a variety of rubs. Or, just season the meat with salt and surround it with fresh herbs.
Garnish finished dishes with minced herbs.

Pasta Frittata

If you have eggs, pasta and cheese, then you have dinner. This pasta frittata can be varied endlessly — use leftover pasta, whatever cheese you have on hand, cooked broccoli or spinach or diced ham. A dollop of marinara sauce will add color and complement the flavors. Serve warm, room temperature or cold. You can't go wrong.
Serves 8
• 6 ounces spaghetti or any other type of pasta, cooked (we use GF pasta)
• 1 teaspoon plus 1 tablespoon olive oil, divided
• 8 eggs
• sea salt, to taste
• freshly ground pepper, to taste
• 1 cup (about 3 ounces) grated cheese, such as Swiss, mozzarella or cheddar
• 1/2 cup marinara pasta sauce or salsa (optional)

Preheat oven to 350°F. Toss cooked pasta with the teaspoon of olive oil and set aside. Oil a 10-or 12-inch ovenproof skillet (preferably non-stick) with the remaining tablespoon of oil. Whisk eggs together and season with salt and pepper. Add grated cheese to the mixture, then stir in pasta. Toss well and pour into the prepared skillet. Bake for 20 to 25 minutes or until frittata eggs are set and no longer wobbly.
Let cool for 5 minutes. Serve directly from the pan or invert onto a cutting board. Cut into wedges and serve with a dollop of pasta sauce or salsa, if desired.

Nutrition Info Per serving (About 4oz/103g-wt.): 170 calories (90 from fat), 10g total fat, 3.5g saturated fat, 11g protein, 9g total carbohydrate (less than 1g dietary fiber, 1g sugar), 225mg cholesterol, 290mg sodium

coconut pancake/waffle recipe

•1 can (15oz) coconut milk or light coconut milk
•3/4 cup shredded coconut
•2/3 cup almond meal
•1 or 2 eggs (one is plenty for waffles, you may want to go to two for pancakes, or if you like ‘em eggy)
•tiny bit of salt
•tiny bit of baking powder

vanilla and coconut extracts (1/2 tsp and 4-6 drops, respectively). If you make waffles, let them cook a long time until they’re crispy.

This last one is NOT healthy but its my husbands FAVORITE TREAT and its from our favorite Kiwi (Jenny Brown). Yes that is Cameron Brown's wife.

Jenny's Shortbread

4oz sugar
8oz butter
12oz flour (we use Bob Mill's GF flour)

Soften butter in microwave.
Add sugar to butter and beat till creamed.
Add flour and mix till combined and forms a ball.
Roll into a cylinder or rectangular shape (dust with flour if it sticks to your board).
Cut into about 1cm thicknesses, place on baking tray and put fork marks into each piece (for decoration, don't spear them right through)
Bake at 300F for approx. 40 minutes.

Tuesday, February 23, 2010

Spa Treatment

So I think my title might have thrown you off a bit, but just wait.

Have you ever wondered what to do with your random ingredients that you used in a recipe? Well, as you know, we made Sushi last Saturday and come Monday night we still had 5 sheets of Nori Seaweed Sheets left. Don't get me wrong, we are sushi LOVERS but I didn't plan on making sushi again anytime soon. So what to so with these left over Nori seaweed sheets? Ah ha! How about give my salmon fillets a little spa treatment (you know when you get wrapped in seaweed and coconut oil)- Now ya get it?! Anyway, this creation was AWESOME. Here's whatcha do.

1. Take 1 salmon fillet and coat it with balsamic vinegar, a little bit of coconut butter (1/2 tbsp or so) and sea salt/black pepper.
2. Wrap your Nori Sheet tightly around fillet and add a little more coconut oil or butter on top (maybe 1-2 tsp) just to light coat the Nori.
3. Bake your fillets on 400F for 15-18 minutes depending on the thickness of your salmon fillet.

We served the Salmon with Steamed Spinach on the bottom and it ROCKED! Do you have any other uses of Nori? If so, do share! I still have 3 sheets left. I am thinking of trying it out a different fish but am welcome to any other adventurous ideas.

On another note, the husband has been training HARD! First race coming up is March 28th, Lavaman in Kona, Hawaii. I have been the assistant Race Director for the past 4 years. We fly over to Kona at the end of March for a week or so. I work and James races (which is work for him)! Its already sold out and I am already handling the wait list. We're working hard to get everyone in at our max capacity. Crazy how big this race has gotten. Check out our Keauhou Race as well in August.
Okay, I'm out.

Monday, February 22, 2010

I just had to.....

I just had to post this today. Yes, I've probably eaten all these at least once but I actually haven't touched fast food in over 5 years. Okay I lied, the husband and I do share a frosty from time to time. Can't deny it. haha! But Keep READING!!

Article From Men's Health

4 Shocking Secrets About Fast Food

By David Zinczenko, with Matt Goulding -

Once upon a time, back when Ray Kroc was still pushing milkshake machines, a hamburger and fries meant a wad of freshly ground chuck and a peeled, sliced, and fried potato. Now, these two iconic foods—like nearly everything we consume—has taken on a whole new meaning. Sadly, many of our favorite foods today (especially fast foods) weren’t merely crafted in kitchens, they were also designed and perfected in labs. We uncovered the ugly truth in the course of our research for the Eat This, Not That! and new Cook This, Not That! series. What we found was not pretty.

Before you mindlessly chew your way through another value meal, take these mini-mysteries (conveniently solved below) into account. Sometimes the truth is tough to swallow.

What’s in a Chicken McNugget?
You’d think that a breaded lump of chicken would be pretty simple. Mostly, it would contain bread and chicken. But the McNugget and its peers at other fast-food restaurants are much more complicated creatures than that. The “meat” in the McNugget alone contains seven ingredients, some of which are made up of yet more ingredients. (Nope, it’s not just chicken. It’s also such nonchicken-related stuff as water, wheat starch, dextrose, safflower oil, and sodium phosphates.) The “meat” also contains something called “autolyzed yeast extract.” Then add another 20 ingredients that make up the breading, and you have the industrial chemical—I mean, fast-food meal—called the McNugget. Still, McDonald’s is practically all-natural compared to Wendy’s Chicken Nuggets, with 30 ingredients, and Burger King Chicken Fries, with a whopping 35 ingredients.

Bonus tip: For the nutritional breakdown of each of these “chicken” meals, and thousands others, download the brand-new Eat This, Not That! iPhone App! It’s like having your own personal nutritionist always at your fingertips!

What’s in a Wendy’s Frosty?
Wendy’s Frosty requires 14 ingredients to create what traditional shakes achieve with only milk and ice cream. So what accounts for the double-digit ingredient list? Mostly a barrage of thickening agents that includes guar gum, cellulose gum, and carrageenan. And while that’s enough to disqualify it as a milk shake in our book, it’s nothing compared to the chemist’s list of ingredients in the restaurant’s new line of bulked-up Frankenfrosties.

Check out the Coffee Toffee Twisted Frosty, for instance. It seems harmless enough; the only additions, after all, are “coffee syrup” and “coffee toffee pieces.” The problem is that those two additions collectively ­contain 25 extra ingredients, seven of which are sugars and three of which are oils. And get this: Rather than a classic syrup, the “coffee syrup” would more accurately be described as a blend of water, high-fructose corn syrup, and propylene glycol, a laxative chemical that’s used as an emulsifier in food and a filler in electronic cigarettes. Of all 10 ingredients it takes to make the syrup, coffee doesn’t show up until near the end, eight items down the list.

Bonus tip: Not all restaurant desserts will detonate your diet. See which frozen treats made our popular list of The 39 Best Healthy Foods in America.

What’s in a Filet-O-Fish?
The world’s most famous fish sandwich begins as one of the ocean’s ugliest creatures. Filet-O-Fish, like many of the fish patties used by fast-food chains, is made predominantly from hoki, a gnarly, crazy-eyed fish found in the cold waters off the coast of New Zealand. In the past, McDonald’s has purchased up to 15 million pounds of hoki a year, each flaky fillet destined for a coat of batter, a bath of oil, a squirt of tartar, and a final resting place in a warm, squishy bun. But it seems the world’s appetite for this and other fried-fish sandwiches has proven too voracious, as New Zealand has been forced to cut the allowable catch over the years in order to keep the hoki population from collapsing. Don’t expect McDonald’s to scale down Filet-O-Fish output anytime soon, though; other whitefish like Alaskan pollock will likely fill in the gaps left by the hoki downturn. After all, once it’s battered and fried, do you really think you’ll know the difference?

Bonus tip: About a quarter of your day's caloric consumption comes from what you drink. Defy that stat: Avoid the 20 Unhealthiest Drinks in America. You'll be shocked by this list.

What’s in my salami sandwich?
Salami, the mystery meat: Is it cow? Is it pig? Well, if you’re talking Genoa salami, like you’d get at Subway, then it’s both. Most salami is made from slaughterhouse leftovers that are gathered using “advanced meat recovery,” which sounds like a rehab center for vegans but is actually a mechanical process that strips the last remaining bits of muscle off the bone so nothing is wasted. It’s then processed using lactic acid, the waste product produced by bacteria in the meat. It both gives the salami its tangy flavor and cures it as well, making it an inhos­pitable place for other bacteria to grow. Add in a bunch of salt and spices—for a total of 15 ingredients in all—and you’ve got salami. But now that you know what’s in there, you might need to check yourself into an advanced meat recovery center.

Bonus tip: For simple steps to live a longer and healthier life, read through Dr. Oz's 25 Greatest Health Tips Ever. His tips will dramatically improve your life. And one more thing: Save calories, time, and money with our free Eat This, Not That! newsletter. Sign up today and you’ll get the Eat This, Not That! guide to shopping once and eating for a week for free

Hope I didn't ruin your dinner. Cheers!


Sunday, February 21, 2010

Sushi with the Cotters

Oh this was too fun! After a long Saturday of training and some work, James and I decided all we wanted to do was watch a movie and make something simple for dinner. While at whole foods, we opted for SUSHI! But not the sushi where you have to cook the rice, add the vinegar, let it sit, etc. We decided to go for the riceless sushi, kinda like the recipe from Marks Daily Apple. So here's out ingredient list.

1. Organic Nori Seaweed sheets
2. Beef stir fry strips (don't worry, we cooked these- haha!)
3. Tuna
4. cucumber
5. diced cabbage
6. spinach leaves
7. carrots
8. laughing cow cheese (to spread on seaweed sheets)
9. avocado
10. wasabi powder (to make into homemade paste)

Want to know the results?? Check out below. So fun, so easy, a little messy, but overall GOOD!!!

Have a relaxing Sunday!


Thursday, February 18, 2010

Eats and Treats

Anyone sick of my blogging yet? My husband has yet to post because he says he has nothing to talk about, blah blah blah. Maybe if we beg him, he'll post something soon. So i will continue until I get my blog up....which might take a while. Ha!

So today was a day of experiments. Two recipes that are great little snacks. First up, caramel protein macaroons. The lovely Alyson at Nourished Fit created this little recipe, and I just tweaked it a bit.

Protein Caramel Macaroon Chippers

~1/4 c Coconut Butter
~1/4 c Sun Nut Butter
~1/4 c unsweetened Shredded Coconut
~ 1 serving Protein Powder (I used Bio Chem Carmel Swirl)
~ 3 tbsp Unsweetened Vanilla Almond Breeze (start with 1, then add if needed)
Stevia to Taste
~ 1 tbsp liquid egg whites
~ cinnamon and cocoa powder

Pre-heat oven to 350 F. Mix all of the above ingredients together. Drop small ball of dough onto a baking sheet and gently flatten with a fork. Bake for ~10 minutes. Remove and sprinkle with cocoa and cinnamon powder! These suckers are around 70-75 calories, 5 grams fat, and about 4 grams protein. Delish.

KInda look burned but its actually the cocoa and cinnamon melted on top.

Now for the my weird recipe. Still tasty. I call these Sprout Chips. Kinda like Kale Chips only with brussel sprout leaves. James LOVES his brussel sprouts so whenever I make them, I take off the outer outer leaves, lightly coat them with olive oil, lemon, salt, and black pepper. Then bake them at 400F for about 10 minute. They are so so good! You can also sprinkle Parmesan cheese on them for the last minute or so. So save your money and don't buy those $12 Kale Chips, just bake these up!

Last note.... I visited my friend Molly Peck today at Vanilla Orchid. Wow, what a neat kitchen she has. Lots of good eats. You've got to check out her home delivery catering company in Austin. She makes great gluten free, vegan, and raw meals as well.

Happy almost Friday!


Wednesday, February 17, 2010

GF Product Review

Oh don't ya just love new finds?!?! Today I was at the grocery store and this caught my eye. Organic Gluten free buckwheat and sweet potato soba noodles from KING SOBA NOODLES. This brand also has other gluten free soba noodles like pumpkin, ginger, and brown rice. Such an awesome combo!
I have to admit, I am also skeptical when it comes to gluten free noodles because most of the time they turn to mush! But these cooked nicely and took no time at. I combined the noodles with veggies with a cooked egg on top. Veggies (radicchio, tomatoes, and carrots) were sauteed in tahini butter with a little chili pepper and lemon. I combined this with the noodles then the egg on top and it was a match made it heaven. James licked his bowl, which is always a good sign! I will definitely be cooking with this brand again. Can't wait to experiment with the other flavors.

Whats your favorite soba noodle dish?

Tuesday, February 16, 2010

Flourless Chocolate Creation

Oh boy did I have the itch to create something today. As always, I know that my recipe creations are either a hit or just kinda blah. Today's was oh so good! James actually gave me a kiss after he tasted it. I guess thats his seal of approval. Ha! But this creation is flourless, has a good source of protein, dairy free (besides egg) and of course GLUTEN FREE. It is a must try! Perfect for desert (which we just had) or for a quick breaky!

Chocolate Orange Banana Muffins (with protein)
Makes 6 Muffins

3 tbsp cocoa
1 serving (2 scoops) chocolate fudge whey protein
3 eggs
1/2 tsp cream of tartar
1 stevia extract

whip all these ingredients together until smooth (beater works best). Then fill 2/3 cup of a coated muffin pan with batter.

1 small banana (mashed)
1 tbsp orange jam
1 tbsp agave nectar
1 tbsp sun nut butter or almond butter
Mix all together until you get a chunky consistency (due to the banana)

Then spoon filling into the muffins pans until mix rises 3/4 way. You will see the filling on top. Bake at 350F for 16-18 minutes or until they rise. Let them sit in oven (on off) for an extra 10 minutes to cool.

Check out these stats~~~

Calories 97.1
Total Fat 4.0 g
Saturated Fat 1.0 g
Total Carbohydrate 8.7 g
Dietary Fiber 0.7 g
Sugars 4.8 g
Protein 7.3 g

Note: you can change your filling to whatever jam you'd like. Apricot, cherry, etc.

Serve with greek yogurt and cinnamon for extra goodness!!


I am in the process of creating a separate blog (sad, tear) but its gonna take me a while. I hate this computer stuff. Will keep you posted!

Monday, February 15, 2010

Article Monday- Activate what???

Every Sunday I gather my thoughts in hope to plan out my weeks worths of workouts for my clients, my classes I teach, and for myself. My main goal is to make it PURPOSEFUL for each person and their fitness goals. Today, i cam across this article in that made me stop and think about how to really activate your body to get a better workout. Its a good read, but don't think to hard. ha!

Maximum Neuromuscular Activation: The Key to Better Workouts

Neuromuscular activation is a term commonly used in physical therapy. The neuromuscular system is a combination of the nervous system (neural) and the muscular system (muscular). In essence, your nerves and muscles working together. Physical therapists know that when doing rehabilitation often times you are working to improve or regain optimal neuromuscular function. And they know that certain exercise provide more neuromuscular activation than others.

But the latest research has shown that neuromuscular activation goes beyond physical therapy. As it turns out, neuromuscular activation is the one factor that determines the effectiveness of exercises for both muscle building and muscle toning.

Your muscles develop because they get stronger, adapting to what you are asking them to do. That is true whether you are working for big muscles or toned muscles. You need stronger muscles to handle the work you are putting them through. What tells your muscles to get stronger is your brain, which communicates with your muscles through your nervous system. Therefore, developing muscle strength is a function of your neuromuscular system.

Since the neuromuscular system is the combination of the nervous and muscular system, the more involvement of each of those systems an exercise requires, the more neuromuscular activation it provides. Therefore there are two ways to affect neuromuscular activation: one is to increase the muscular system involvement. You do that by choosing compound exercises over isolation exercises, since compound exercises engage more muscles. The other is to increase the degree to which your nervous system is involved. And you do that by choosing exercises that require more control, more focus, more involvement of your mind. When you do a compound exercise that also requires the most control and focus, you achieve maximum neuromuscular activation.

The ideal routine, providing maximum neuromuscular activation, should be comprised mostly of compound exercises, using free weight and body weight. But maximum neuromuscular activation can be achieved for different methods of exercises. You can choose free weight exercises that require the most neuromuscular activation, you can choose resistance band exercises that require the most neuromuscular activation, you can even choose the machines that require the most neuromuscular activation.

The higher the degree of neuromuscular activation the more effective the exercise, which makes for faster routines because you don’t need several exercises for each muscle group in order to achieve great results and you need fewer sets of each exercise. This also allows you to work out less often because you don’t need several workouts to deliver great results. Those routines will give men a strong, solid, naturally muscular and masculine looking body, and give women a toned, feminine, well shaped body.


The more you stimulate your neuromuscular system, the stronger you will get. Here are some exercises that will help you do that.

-Use as many muscles at one time as you can - burpees, squat thrusts, plyometric lunges or jumps

-Increase the complexity of these exercises, which requires more focus - like adding a side lunge to the burpee or combining two or three traditional exercises like adding a lateral push up to a burpee.

-Force yourself to focus by incorporating balance work. Do single leg deadlifts and squats, use a Bosu ball or stability ball to create unstable surfaces.

Love this! My Tuesday Total Body Conditioning Class at WB is gonna be fun!!


Sunday, February 14, 2010

One Spoiled Valentine

Oh boy did I get spoiled today. Not only did my sweet husband take me out and buy me roses, he bought me class sessions to my new favorite YOGA STUDIO and today he went with me. Impressive!!

But to top that, I received a special package from my Secret Blogger Valentine. WOW, lots of fun cooking stuff, cute sox, the works!! THANK YOU THANK YOU to my BLOGGER Valentine. She knows the way to my cooking/eating heart. haha!

Hope you all had a great V-day and Congrats to all the Austin Marathon Runners. What a day to race!

I'm leaving you with recipe that will satisfy your sweet tooth and still make you feel healthy, well somewhat healthy. And yes, the are GLUTEN FREE! :)
Recipe is from my favorite Primal Lady.

Choco-Nutty Treats


60g coconut oil

20g unsweetened cocoa (ground cacao beans are ideal)

40g shredded coconut

40g almond flakes

35g almond butter

1t cinnamon


Melt coconut oil completely. Combine cocoa with oil and mix. Add all other ingredients and stir vigorously until all nuts and coconut are coated in 'chocolate'.

Roll into balls of whatever size you prefer. If oil is too runny, refrigerate mixture for ten minutes, then stir well. Spread balls out on a plate lined with baking paper.

Refrigerate until firm.



Friday, February 12, 2010

PB & J all the way!!

A lot of people ask what we put in our protein drinks and I'll have to admit, it varies daily. I make James and myself a protein drink every night in preparation for our early morning work outs. One of my favorite shakes is my PB & J protein shake.

1. one serving vanilla cream protein powder
2. crushed ice
3. 1 cup almond milk
4. 1/2 cup water
5. 1/2 tsp guar gum
6. 1 banana
7. 1 tbsp raspberry jam with a few fresh berries thrown in
8. 1/2 to 1 tbsp almond or tahini butter
9. Amazing Grass Cocoa mix (optional).
10. Cinnamon (optional).

Blend all to until TASTY!! I love this because it taste just like a PB&J but way more protein packed.

So what about all those smoothie places. Do you know whats in them??

Be sure to check the calories and sugar intake in what you are ordering. Below I have listed a good choice and a bad choice. You can visit the website to see all the nutrition details at and look under nutrition-menu.


1.Bad Choice- an Original Size Strawberry Wild smoothies has 400 calories, 94 grams of carbohydrates (about 6 servings of carbohydrates here) and 53 grams of Sugar.

2.Good Choice- 16 oz. Sunrise Strawberry has 240 calories, 49 grams of carbohydrates, 11 grams of protein, and 40 grams of sugar.

3.Best Choice- 16 oz. Berry Filling has 150 calories, 30 grams of carbohydrates, 23 grams of sugar, and 8 grams of protein. If you have a couple handfuls of nuts this is a great snack!

I vote for making your own. Its lots more fun!

Happy Weekend.


Thursday, February 11, 2010

Cravings Combine

Alright, we all have those weird combo's out there. James love marmite and almond butter together with banana (its actually really good), I like just about anything with ketchup (I won't even get into detail there). But tonight I had 2 cravings! I wanted some kind of pasta carbonara fix and I wanted my breakfast omelet fix. When asking James "what you would you like for dinner?", his response was of course "any food is good food, you decide." That really didn't help much but I love that he is so flexible and easy to please. So here's what I decided. Spaghetti Squash with a little tahini butter mix in the noodles, then on top of that was mixture chicken sausage/egg and avocado combo (with some extra veggies of course). Pretty good and it hit BOTH spots. I call this Lindsay's scramble n' squash.


1 spaghetti squash
1 TBSP olive oil
1 TBSP tahini
1/2 avocado
salt & pepper to taste
2-3 chicken sausage links (cooked and diced)
2 eggs scrambled with pesto
2-3 plum tomatoes diced
1oz mozzarella almond cheese or regular mozzarella cheese


Cut your squash in half and place face up on a foil lined baking sheet.
Bake in a 375° degree oven for 50 minutes.
Remove from oven and allow to cool for a few minutes.
Scrape out the seeds and then scrape the noodle-like flesh away from the skin with a fork and place in a bowl. Mix in oil with the hot noodles allowing it to melt.

For the chicken/egg mixture. Scramble eggs with 1 tbsp pesto or pesto mix then add your cooked diced chicken sausage and tomatoes. Cook until all flavors and blended.

Then toss your squash noodles with scrambled egg/chicken sausage mix.
Chop up avocado and almond cheese and add to your bowl.

I have to apologize for the crappy pictures from my phone. I was without the camera once again. :)
Have any weird combo's out there? I gotta hear them!


Wednesday, February 10, 2010

Oh what we do for FREE Food.......

So my husband and I woke up at 4:45am (as usual), but this time it was not for swim practice or for any other training/work. You see, we heard on the radio that there was a new health food store coming to our area called New Flowers Farmers Market (kinda like Sprouts, Natural Grocers, etc). Anyway, the Grand Opening was today at 7am and the first 50 customers got a $50 worth of groceries.....SCORE!!! So my cute husband woke up early again and was the 4th customer to arrive at the door at 5am.

HAHA! We thought we'd score all our usual "expensive health food needs and ingredients" in no time. Thats worth the wait in the cold, right? Well, two hours later James found out that the certificate expired at noon and all they gave him was a bag of samples and random groceries. Poor guy, all that wait for nothing! We actually did score some good free produce and a few random snacks but it really wasn't worth the wake up call. We look back at today and laugh. But I have to say New Flowers did have great deals, great organic produce, and we're glad to get yet another health food store near us. The more the merrier! What have you done to get free food??

Happy Wednesday!


Tuesday, February 9, 2010

It's leftover night

Oh I am so happy Tuesday day is over! It was one of those days that was jammed packed from 5am in the morning till getting home at 5pm. I definitely was not thinking about dinner either (which is rare). I know James LOVES any food (thank goodness) so I figured it would be a good leftover night.

Foods in the pantry/fridge?????

1. Leftover Butternut Squash Soup- better the second day!
2. Brussels sprouts and carrots
3. eggs
4. Quinoa
5. Almond Cheese
6. Tomatoes

hmmmmmm.......the dish? Quinoa with scrambled egg, almond cheese, tomatoes,chalula sauce mixed in, steamed Brussels sprouts and carrots with vinaigrette, and butternut squash soup.

The verdict. Delish! Sometimes leftovers are just as good. What are your favorite leftovers? I'd have to admit, I love leftover pizza for breakfast, cold and all. HA!


Monday, February 8, 2010

Blackberries and Butternut

Our weather just turned rainy and cold (luckily no snow blizzard like most of you guys) but this definitely puts me in a homemade fancy comfort food mood. So after meeting a HEALTHY BITES customer at Whole Foods, I decided to see what was for grab. My plan, organic pork chops and soup. What kind?? Blackberry seared chops and homemade butternut squash soup. OH THIS HIT THE SPOT!!

These pics are not my own. My camera died, yes died. But you can imagine they looked somewhat similar to these dishes, right???? haha!

Homemade Butternut Squash Soup

serves 6
1 15oz can organic Butternut Squash (pureed)
14oz can chicken broth
1 medium diced onion and/or celery
2 diced carrots
1/2 tsp baking soda
pinch of salt and black pepper
1 tsp cinnamon
1 chili pepper (optional)
2 cups half in half (we used half almond milk and half coconut milk instead)

In a large pot, add broth, onion, celery, carrots, baking soda, and rest of seasoning. Let it simmer uncovered for about 10 minutes or until vegetables are soft. Then place in blender or food processor and puree vegetables into broth (again, this is optional). Return to pot, add butternut squash and milk (coconut or half and half), and let is simmer again uncovered. I also added a tad bit of real butter and more cinnamon at the end. SO GOOD!!

For the pork chops, I just threw them in a skillet with a little bit of unsalted butter, raspberry and balsamic marinade, fresh blackberries, and salt/black pepper. Seared them on medium high (covered) for about 10-15 minutes. Lots of good sauce was left over. Eat up. Stay dry and warm!!



Sunday, February 7, 2010

LOVE of my Life

Okay, yes, James (my hubs) is the Love of my life BUT I do have quite the fondness for this little drink called KOMBUCHA!!!!!!! Being thats its "article Monday," I wanted to share why I love this little drink of goodness. FOOD RENEGADE recently wrote an AWESOME article that summerizes it all. Read, Enjoy, then Sip away!!

Have you heard of Kombucha, the beverage the ancient Chinese called the “Immortal Health Elixir?” It’s been around for more than 2,000 years and has a rich anecdotal history of preventing and fighting cancer, arthritis, and other degenerative diseases.

Made from sweetened tea that’s been fermented by a symbiotic colony of bacteria and yeast (a SCOBY, a.k.a. “mother” because of its ability to reproduce, or “mushroom” because of its appearance), Kombucha didn’t gain prominence in the West until recently.

In the first half of the 20th century, extensive scientific research was done on Kombucha in Russia and Germany, mostly because of a push to find a cure for rising cancer rates. Russian scientists discovered that entire regions of their vast country were seemingly immune to cancer and hypothesized that the kombucha, called “tea kvass” there, was the cause. So, they began a series of experiments which not only verified the hypothesis, but began to pinpoint exactly what it is within kombucha which was so beneficial.

German scientists picked up on this research and continued it in their own direction. Then, with the onset of the Cold War, research and development started being diverted into other fields. It was only in the 1990s, when Kombucha first came to the U.S., that the West has done any studies on the effects of Kombucha, and those are quite few in number. As is typically the case in the U.S., no major medical studies are being done on Kombucha because no one in the drug industry stands to profit from researching a beverage that the average consumer can make for as little as 50 cents a gallon.

Thanks to it’s rising commercial popularity in the last decade, the older Russian and German research has been made available in English to Westerners, and a few wide-spread anecdotal surveys have been sponsored by Kombucha manufacturers, but that’s about it. While there are limited amounts of research done on the beverage, there has been lots of research done on many of the nutrients and acids it contains in large quantities (such as B-vitamins, antioxidants, and glucaric acids).

Regardless of the “lack” of scientific evidence, the fact remains that this beverage has 2,000 plus years of tradition behind it and an ardent and addicted following.

About the health benefits of Kombucha:

First, there’s all the benefits of detoxification, such as healthy livers and cancer prevention. One of kombucha’s greatest health benefits is its ability to detox the body. It is rich in many of the enzymes and bacterial acids your body produces and/or uses to detox your system, thus reducing your pancreatic load and easing the burden on your liver. Kombucha is very high in Glucaric acid, and recent studies have shown that glucaric acid helps prevent cancer. I know 2 people in my immediate circle of friends who have had cancer (pancreatic and breast) and fought it into remission without any chemo or radiation therapy. Instead, they warded it off by detoxing their lives (going 100% organic, removing chemical cleaners and agents in their home, changing their diet to be at least 80% raw or fermented, etc.) Central to the detoxification process was drinking Kombucha regularly. Even Alexander Solzhenitsyn, the recently deceased Russian author and nobel-prize winner, in his autobiography, claimed that kombucha tea cured his stomach cancer during his internment in soviet labor camps. (And because of this testimony, President Reagan used Kombucha to halt the spread of his cancer in 1987. You’ll note he didn’t die until 2004, and that was from old age, NOT cancer.)

Next, there’s all the benefits of the glucosamines it contains, such as preventing or treating all forms of arthritis. Glucosamines increase synovial hyaluronic acid production. Hyaluronic acid functions physiologically to aid preservation of cartilage structure and prevent arthritic pain, with relief comparable to NSAIDs and advantage over glucocorticoids. Hyaluronic acid enables connective tissue to bind moisture thousands of times its weight and maintains tissue structure, moisture, lubrication and flexibility and lessens free radical damage, while associated collagen retards and reduces wrinkles.

Then, there’s all the benefits of the fact that it’s a probiotic beverage, such as improved digestion, fighting candida (harmful yeast) overgrowth, and the general health and well-being associated with this. As such, it’s noted for reducing or eliminating the symptoms of fibromyalgia, depression, anxiety, etc.

Plus, it’s extraordinarily anti-oxidant rich, and you all know the benefits of anti-oxidants for boosting your immune system and energy levels.

Here are some articles about the health benefits:

When I first read about the panacea of benefits, I was skeptical. How could one beverage do so many things? But then I realized that it’s not so much that the beverage does something to our bodies, like a medicine targeted at curing specific symptoms. It’s more that this beverage promotes health. It gives your body what it needs to heal itself by 1)aiding your liver in removing harmful substances, 2)promoting balance in your digestive system, and 3)being rich in health-promoting vitamins, enzymes, and acids.

The general consensus seems to be that with regular, daily consumption, you’ll notice improvement in immune system functioning and energy levels within about a week, the healing of more minor ailments within a month or so, and the healing of more radical illnesses within a year or so.

Friday, February 5, 2010

My "Go-To" Meal

Okay, we all have them. The "whats for dinner tonight?" GO-TO meal. I found this special recipe in my favorite magazine and "tweaked" it a little bit. This one is my favorite because I can usually find all the ingredients already in my pantry/fridge. Plus, you can substitute your favorite meats/veggies and its still a winner.

Crab and Green Bean Salad (you can also use tuna or chicken breast)

We serve this salad on a bed of greens or in a tortilla/pita. Either way, its good!

10 ounces green beans, trimmed at both ends, cut into 1/2-inch pieces (we've also used asparagus spears cut up)
2 tablespoons coarse sea salt
1 cup 2% plain Greek yogurt
1 tablespoon Dijon mustard
1/4 teaspoon fine sea salt
4 tablespoons fresh chives, minced
1-2 tablespoons balsamic vinegar
1 Granny Smith apple, peeled and cubed
1 ripe avocado, peeled and cubed
8 ounces (about 1 cup) cooked lump crabmeat

Fill a large pot (fitted with a colander) with water. Bring the water to a rolling boil over high heat. Add coarse sea salt and the green beans, and cook until crisp-tender, three to four minutes.

Remove the colander from the water. Rinse the beans with cold water so they cool quickly, helping them stay green and crisp. Drain the green beans and wrap them in a towel to dry.

In a large, shallow bowl, whisk together the yogurt, mustard, and fine sea salt. Add the green beans, chives, apple, avocado, and crab. Toss carefully to evenly coat all the ingredients with the dressing. Serves four.

Calories Per Serving: 220
Carbs: 17 g
Protein: 20 g
Fat: 9 g

Whats your go-to meal?

Happy Weekend!!


Thursday, February 4, 2010


Hi all. Thought I would post this because what K-Swiss is doing is very exciting to me. K-Swiss, which is a current sponsor of mine, is bringing out some very nice new shoes later on this year. Here is a little preveiw. If you didn't know, K-Swiss now makes running you know! Go check e them out at


Tuesday, February 2, 2010

At it again......... Muffin Makin'

Carmel Nut Protein Muffins

(11 muffins)

Liquid Ingredients:

•3 tbsp liquid egg whites and one egg beaten
•1/2 cup water
•1/2 cup unsweetened vanilla almond milk (or regular milk)

Dry Ingredients:

•1 serving (31grams) of BIOCHEM Carmel Swirl 100% whey protein powder
•1/3 cup flaxmeal or ground flax seeds
•1/3 cup almond meal
•1/2 cup coconut flour
•3 Tbsp Apple Butter or 1/4 cup apple sauce
•1 tsp baking powder
•3 tsp cinnamon
•2 stevia packet
•1 tbsp Agave Nectar

• Crushed almonds and chopped organic dried apple
• Cinnamon sugar
• Honey


1.Preheat oven to 350 degrees. Spray a muffin tin with nonstick baking spray set aside.

2.Mix liquid ingredients together, then mix in dry ingredients.

3.Pour into muffin tins, bake for about 20-25 minutes or until a toothpick inserted into the center comes out clean.

4. Once out of the oven, cut a slit in the middle of each muffin, fill with honey and then cover with nuts/dried apple mix and sprinkle with cinnamon sugar.

Sorry guys, didn't even want to try to calculate the exact nutrition, but it does have about 100-120 calories and 8-9 grams of protein or so. Similar to the pumpkin protein muffins.

ON ANOTHER NOTE....................................

These Tortillas are FABULOUS. Found them at our local grocery store on sale. At first I thought they were uncooked flour tortillas but ACTUALLY they are gluten free, lactose free, casein free, and peanut free yummy gooey flour tortillas. James and I were in heaven. We decided to have quesadillas for lunch and they melted in our mouth. It was good to feel like we were eating real flour tortillas! Check out the stats below and all the other goodie gluten free products they carry at

Made with rice flour and tapioca starch, these tortillas are so good, you won’t miss the wheat. They’re perfect for sandwich wraps, quesadillas, breakfast burritos, and homemade tortilla chips. Gluten-Free Tortillas have zero grams of trans fat per serving, and are certified by the Gluten-Free Certification Organization (GFCO), a program of the Gluten Intolerance Group®.

Pretty good, eh?

Okay, that's it for me.