Gweneth’s Candy Bars…

ok, this one I had to post.  Some of the recipes on her site are too complicated for me.  I have recipe ADD. 🙂  But this one looks like a winner –

Candy Bars- (I prefer to call them protein bars!)

  • 1 1/2 cups raw cashews
  • 1 1/2 cups dates, pitted and roughly chopped
  • 1/2 cup almond butter
  • 1/2 maple syrup
  • 1/2 cup coconut flour
  • 1/2 cup unsweetened shredded coconut
  • 1/2 tsp. almond extract
  • 1 1/2 cups dark chocolate chips (60% or higher cacao)
  • 1 1/2 TBSP coconut oil

in a food processor, grind cashews to a fine meal.  Add dates, almond butter, syrup, flour, coconut and almond extract; pulse until a sticky dough forms.  Line a baking sheet with parchment paper. With a drop of water on hands, press cashew mixture into parchment, forming a 1 inch thick rectangle.  Refrigerate 6-8 hours.  Set a stainless or glass bowl over a pot of simmering water (water not touching bowl).  In bowl, combine chocolate chips and oil.  Stir until just melted.  3-5 minutes; remove from heat.  Pour chocolate mixture over cold cashew mixture; smooth with spatula.  refrigerate until chocolate coating sets, at least 1 hour.  Cut into 18 rectangles.

source: SELF magazine, April 2013


Gweneth Paltrow’s recipes for clean eating

Gweneth Paltrow’s recipes for clean eating

“My doctor, Alejandro Junger, recommended that I cut out basically everything: dairy, sugar, gluten, anything processed. I was like, “What the f— am I going to eat now?” That’s why I made the book: to stop eating brown rice out of the fridge because I didn’t know what else to eat—it was demoralizing.” Gweneth Paltrow in SELF magazine, April 2013

Click on the link above to see the recipes.  Thanks, Janet, for sharing!

TONIGHT: Come at 6:oo and anytime after that for bodyfat measure and the workout.  When you arrive, let me know you are here.  I will try my best to measure you before your workout.  The workout is a GREAT one – high heart rate, and it runs in 5 min. increments, so everyone can get measured and jump in every 5 min.

If you take away nothing else from boot camp, take this…

i was just reading again about all the artificial sweeteners, refined sugars, and high fructose corn syrups are in our foods these days.  we used to get our need for sweet fulfilled in nature,like raw fruit.  and please let’s not even discuss a tub or marjorine or “spread”…when you see those at the store, think, “those will spread the size of my thighs (or belly)!”  Chapter 4 of It Starts With Food discusses all this.  And it makes me mad.  Really mad.  why, oh why, did I ever try an oreo? or a peanutbutter cup?

How could scientists in our own country design addictive sugary things like oreos, twinkies, gummies, etc. to get us hooked on purpose?!  In chapter 4, the “Science-y summary” is this:

  •      The food choices you make should promote a healthy psychological response.
  • Sweet, fatty, and salty tastes send pleasure and reward signals to the brain.  In nature, these signals were designed to lead us to valuable nutrition and survival.
  • Today, these flavor sensations are unnaturally concentrated in food, which is simultaneously stripped of valuable nutrition.
  • this creates food-with-no-brakes – supernormally stimulating, carb-dense, nutrient -poor foods with all the pleasure and reward signals to keep us overeating, but none of the satiety signals to tell us to stop.
  • these foods rewire pleasure, reward, and emotion pathways in the brain, promoting hard-to-resist cravings and automatic consumption.  Stress and inadequate sleep only reinforce these patterns (making them even harder to break!)

Reconnecting delicious, rewarding food with the nutrition and satiety that nature intended is the key to changing these habits.


source of deep fried oreos pic:,or.r_cp.r_qf.&bvm=bv.44158598,d.dmQ&biw=1241&bih=584&um=1&ie=UTF-8&tbm=isch&source=og&sa=N&tab=wi&authuser=0&

yoga feedback…

Why yoga?

Yoga: Fight stress and find serenity

Is yoga right for you? It is if you want to fight stress, get fit and stay healthy.

By Mayo Clinic staff

Your mobile phone is ringing, your boss wants to talk to you and your partner wants to know what’s for dinner. Stress and anxiety are everywhere. If they’re getting the best of you, you might want to hit the mat and give yoga a try.

Yoga is a mind-body practice that combines stretching exercises, controlled breathing and relaxation. Yoga can help reduce stress, lower blood pressure and improve heart function. And almost anyone can do it.

The health benefits of yoga

The potential health benefits of yoga include:

  • Stress reduction. A number of studies have shown that yoga can help reduce stress and anxiety. It can also enhance your mood and overall sense of well-being.
  • Improved fitness. Practicing yoga can lead to improved balance, flexibility, range of motion and strength. And this means you’re less likely to injure yourself in other physical endeavors or in your daily activities.
  • Management of chronic conditions. Yoga can help reduce risk factors for chronic diseases, such as heart disease and high blood pressure. Yoga might also help alleviate chronic conditions, such as depression, pain, anxiety and insomnia.

source: Image

Food ideas and recipes – from this morning’s session…

ImageWow!  I really needed some new ideas.  So y’all really inspired me this a.m.  The pic is Ladd’s mahi mahi with brussel sprouts from a steamfresh bag.  The mahi mahi was seasoned with olive oil, balsamic vinegar and sea salt.  Great idea, Ladd. So simple, yet healthy.

Here are some of your other meal ideas (this is 9 nights worth):

  • salmon served with zucchini and grilled strawberries
  • blackened salmon in a cast iron skillet with brussel sprouts
  • cilantro turkey burgers with avocado and a salad
  • hazelnut salmon (or any fish).  Dip fish in egg, then chopped nuts, and panfry.
  • grilled filet, sweet potato, and green beans
  • chicken rub spice and olive oil on chicken breasts with asparagus and broccoli
  • Chick-fil-A has grilled nuggets when you are in a pinch!
  • Make tacos with avocado (Guacamole), but instead of using a shell or burrito, roll it all up in lettuce
  • broiled shrimp, sweet potato with cinnamon and broccoli
  • and add in cauliflower rice or spaghetti squash with your spaghetti instead of pasta

Snack ideas:

  • macademia nuts (now sold at Costco and Sam’s- way cheaper)
  • unsweetened applesauce
  • keep a piece of fruit and a baggie of nuts with you at all times
  • Naked (or other brand) Green machine
  • vitamix or juice whatever veggies and fruits you have – pineapple sweetened everything!
  • almond or coconut milk smoothie – my fav: almond milk, almond or hazlenut butter, banana, and (optional protein mix – gotta be no artificial sweeteners thought- like About Time brand). or try the almond milk blended with frozen berries (I get organic mixed berries in a big bag at Costco).
  • Lara bar or Kind bar

Also I have added the Zucchini Hummus recipe to the recipes page, and also the Cauliflower Rice, and Janet’s Paleo Pumpkin Muffins (thanks again, Janet for sharing them!).

Lastly, here is the link for the myfitnesspal app:

Saturday boot-camp at 9am!

Please bring your great attitude :), food log from the week, and one recipe or snack/meal idea with you to share.  I will write down the ideas and send out to the groups.  Don’t forget, 60% chance of rain at 9am, so dress in layers; you will be inside and outside (although mostly inside – just finished designing the workout).

What are your go-to meals?

ok, I’d love everyone to comment here, because it happens to everyone (I think).  You come home late, tired, and hungry.  What’s a meal you can prepare in 15 minutes or less?  It Starts With Food recommends:

  • egg, frozen spinach and avocado scramble
  • no-fuss salmon cakes (there’s an easy recipe on this blog) with any veggie
  • frozen shrimp in a coconut-milk based curry with frozen vegetables

My go-to is easy: salad with whatever is left in the fridge with already cooked chicken breast and some type of nut thrown on top.  Sometimes apples or strawberries too.  Problem is when I’m out of greens or forgot to bake the chicken in advance…

So what’s yours? Please share.

Oh, and I added Sharon’s Zucchini Hummus Recipe – so good for dipping raw veggies. Check it out.

gotta get some mason jars…

Huh? yes, I love me a mason jar. here’s why. the other day my friend, Paige stopped over, and I offered her a smoothie. She said, “do you always serve your smoothies in a mason jar?” and I got to thinking, “why do I do that?” Here’s why:
 I can make a batch of smoothies at once and fill up jars with lids. Later, take out of fridge, shake, and serve.
 I use mason jars to make homemade salad dressing. Put the ingredients in, and shake. Need to take dressing to work? Just grab the jar.
 And I love a good mason jar for when I juice. Juicing is best fresh, and it’s a lot of work. Word is that oxygen hits the juice and it starts to “oxidize” or lose some of it’s vitamins, nutritional value, etc. At least a lid will help, especially if I fill to the top, and then I have a juice for later, a friend, or the next morning.
 Mason jars are glass, not plastic. Since the jury seems to still be out on the effects of plastic, I’m covered.
 There’s one more thing I like a mason jar for…but that’s not allowed right now…:)
Where to buy them? Wal-mart sells em by the case…