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Thursday, February 28, 2013

My New Online Forum - Community for Weight Loss, Fitness

I decided that there was a deep need for an online community for those that are in need of transforming their life to communicate, share and celebrate with each other!  Sure there are others out there but there is NO mistake you are here with me! I want to bring you along with me for the ride! Find me and others over on the forums today!

Let's talk about Health, Fitness, Running, Pcos, Spiritual needs and so much more!

CCRG community keeps on Transforming ♥

There is a new button along side this blog to find your way there or you can use this link!

CCRG's Transformation Forum

Saturday, February 23, 2013

Healthy & Clean Coconut Fruit Bars

You would be amused to hear how I come up with some of not so original creations. Sometimes inspired by a different recipe or simply because I'm craving something! Can you tell I was craving Coconut? ;-)

What I love to is avoid using flour as much as possible. It's so refined and so easy to digest that my body throws those cals right to my hiney (sorry hubby the toosh is big Enough!) truth it probably goes to my Thanks!

Nothing like coming home from the grocery store and having your spouse look at you with a half smile. The down part of the smile wonders if what I'll create today is edible or will get thrown into the trash! tehehe. Thankfully he stopped asking how much I spend while I'm shopping :) Smart man!

Oh ok this will be friendly on the pocket book or I do hope anyways! Just imagine if you invest in healthy coconut products you can begin to exchange your butter and heavy saturated fats with a healthier option. Using coconut milks is great replacement for milk and almond water.
Coconut Fruit Bars


  • 2 cups unsalted cashews
  • 2/3 cup Agave
  • 3 cup rolled oats
  • 1 tsp cinnamon
  • 2 eggs *Optional* skip to make this Vegan
  • 2/3 cup low fat coconut milk
  • Jam Preserve (all natural no High Fructose Corn Syrup)
  • 2/3 cup flaxseed meal
  • 1 cup finely shredded UNSWEETENED coconut
  • 1 cup coarsely cut sweetened coconut
  • 2 tblsp coconut spread
  • Grind the cashews down into flour/meal texture. I used my magic bullet and toss in the coconut milk to help it blend down into soft texture.
  • Blend in Flaxseed meal
  • In a big bowl blend together this mixture and start adding eggs (optional) agave, cinnamon, finely shredded unsweetened coconut, coconut spread.
  • Lastly roll into the mixture the rolled oats
  • Spread into a greased pan till it's about 1/2- 3/4 inch thick
  • Take your most favorite Jam preserve and spread over the top of the mixture in the pan. Make this as thick as you want. This is where a lot of your sweetness comes into play so keep that in mind. the lighter this layer the lighter the sweetness. The thicker the more sweet your bars.
  • Sprinkle and lightly push down the sweetened or more unsweetened coconut over the top of the jam.
  • Bake for 15minutes at 350 Degrees
Cool Completely and cut into bars.

Seran these into individual portion sizes quickly for the week. Use them as a breakfast alternative as they offer healthy fats, protein and some complex carbs to keep your energy going for your morning. Use them as healthy snack alternatives. Careful they are addicting & tasty ;-) !!

Saturday, February 16, 2013

Clean & Healthy Home Made Pop Tarts

I adventured to find a healthy clean breakfast option for my son! I pay $2.99 for a package of 6 pop tarts which is wildly expensive but I do it because having a clean healthy option for a quick breakfast food for my son/children is so worth it!
I googled lots of recipes to get a general idea of how to go about making a pastry crust. I did create my own recipe and let me just say "We ALL love them!" The kids were like "Wow, Mommy nice job these are SO Good!"
Pop Tart Crust Recipe & Ingredients
  • 1 Cup Whole Wheat Flour
  • 1 Cup of Unbleached Flour
  • 2 egg whites
  • 5 tbsp Coconut spread ** It's milder and richer than butter with less saturated fat. Plus it has a natural sweetness that's perfect for baking**
  • 1 tbsp Agave
  • 3 tbsp Milk (almond milk)
  • 1/4 cup of plain Greek Yogurt
Blend Ingredients and then refrigerate if desired.  Roll out onto floured surface. Use a knife to cute into rectangles or for child fun you can use a large shaped cookie cutter (as you can see I chose a heart shape ♥)  
Fill with your favorite filling  (recipes below)

 Use a Fork to mesh the two pastry's together for baking.
*Blend it tightly so it cooks together and the pastry's does not pop off of each other*
Bake at 350 for up to 10 minutes or until lightly browned
Mixed Berry Filling:
1/4 cup Frozen Mixed Berry's
tsp of Stevia (or Raw Sugar)
1/2 tsp of Corn Starch
Mash it all together and thicken for consistency with Corn Starch
Chocolate Filling
Dark Chocolate Melting Chips
Layer it lightly *be calorie friendly*
Apple Cinnamon Filling
Apple peeled & cored
diced and mashed
sprinkle in raw sugar or Stevia
then sprinkle in cinnamon
Icing Recipe
1 Cup Confectioners Sugar
3 tbsp Water (more or less for thickness you desire)
tsp Vanilla
*Use tbsp of unsalted butter to thicken and flavor if you desire*
Be sure to put on after the Pop Tart has fully cooled.

*Add Cocoa to Icing recipe to give chocolate taste and color*
Use Colorful Sprinkles to Decorate

Pick a Jam
Take ANY jam from your Fridge and thicken if needed and add to your PopTart!

Brown Sugar Filling
3tbsp brown sugar

1/2 tsp Cinnamon *optional*
1/2 tbsp low fat or fat free cream cheese

Cherry Filling
4-6 Maraschino Cherry's
1/2 tbsp low fat or fat free cream cheese
dash of stevia of raw sugar


Thursday, February 14, 2013

UNREAL CANDY Review & Give Away

I Gave away 5 mini bars to some of my Sweetest followers on Valentines Day. Thank You for Spending time with me day after day as we journey through this fit & healthy life together ♥

I'm all about Moderation and Rationing Snack Foods. If you do eat an indulgence I could only hope that you opt for healthier food choices even if they are snacks!  UNREAL is known as the UnJunk  Junk Food. Candy and Chocolate so Good you can't believe it's Real!  

Junk Food doesn't need to have corn syrup, hydrogenated oils, artificial colors, preservatives, too much sugar or GMO's. Thank You UNREAL for giving us a Snack food that we can indulge on without the Guilt to our minds or the harm to our body's! 

 Connect With UnReal Here!
Stop by like their page and let them know CCRG Sent You!

My First Swim Experience for Tri Training

Well I'm here so I didn't sink!

I wanted to blog about my first swim experience.  You would be surprised to know that I grew up swimming (Doggy paddy qualifies right?, good ;-)  I grew up fishing and swimming in the lake. I would be at the beach all the time really. I loved wading and floating around. As much as I was in and around water my entire life I never officially learned to swim nor had swim lessons. 

I was nervous and I spent some time googling how to swim videos! haha!

  I also got a book from the library. 

I bought my suit, my swim cap and my goggles. I was  ready !I felt defeated in my suit. As much as I love and accept myself I still don't like my belly and my upper thighs give me a frown face. I want to hide behind my towel as I enter the pool area. Hot and sexy confident in my swim dress or lil tankini and swim skirts but in this swim suit I feel unflattering in every measure. Who's looking? No one and if they do....who cares right? Exactly. Moving along. I want this bad enough that I will overcome my self esteem issues as I enter the pool.

I get in and warm up with a simply above water lap. Then I start to submerge my face and start my breathing. I feel winded and a few times I got in water choked. LOL. It really is funny to me. I am ok floundering a bit but I feel determined! I had this most amazing dream last week I was swimming and loving it and really pretty decent at it too. I love the water. I feel really confident about learning to swim. I feel way more confident learning to swim vs learning to run when I had to learn to do that on my own. Truth be told I am nervous on a 1/4 mile swim. I know it's peanuts to others but it's like a Marathon for a newbie. 18 laps in my pool and a lap is back and forth? OH MY GOD please help me! lol. I'm not sure I did half that in 1/2 hour. I did take my test and rest between each lap, playfully flirting with my husband who joined me for his attempt at learning to swim too.

There was a difference between us. I'm confident yet totally lacking in skills. He is lacking confidence and yet totally lacking in skills too. I was more triumphant because I tossed my fears. I tried new ways to stroke, breath. I experimented on my exhales and how many strokes I could do before I would need to come up. Oh gosh It will take me a LONG time to figure it all out and months if not years to master. I'll get there!

Best part I talked to the Life Guard real quick told her it was my first time swimming for real and she was surprised and said she couldn't tell :) Yeah I hope you see me smiling through the computer screen!

Tuesday, February 12, 2013

Their God is their Stomach ....

Philippians 3:18-20
For, as I have often told you before and now tell you again even with tears, many live as enemies of the cross of Christ. Their destiny is destruction, their god is their stomach, and their glory is in their shame. Their mind is set on earthly things. But our citizenship is in heaven. And we eagerly await a Savior from there, the Lord
Fuel on Faith and not on food. We all can find refuge in our Lord if we just stop idolizing food. Food will not solve our problems only mask them till the devil reminds you of all the reasons to keep on eating. The food keeps you from living the life that God wants you too. There is not much joy and vitality to live out God's true plan for you if you are struggling to move throughout your day with energy and feeling good. When food becomes the focus then our hearts come away from God and that is exactly what the devil loves. The more you eat your way through emotions that God himself can heal then the longer you will live in a vicious cycle. Won't you trust him? Can't you at every forsaken moment that your body craves a second serving or the unhealthy snack that you drop your head in prayer and ask the Lord to give you strength? Let him fill you up from the inside. Let the Lord your father fuel you ♥
I ask you today "is your Stomach your God?"  If So, what will do you about?  Talk to him, pray to him- follow his word and he will light the way for you to have freedom from food affliction. 

Monday, February 11, 2013

Raw Revolution Organic Live Food Bar Review & Give-Away

Raw, living foods are clean, and have higher nutrient content than cooked food. Processed foods such as protein isolates and grain based fillers are acidic and cause fermentation in the body. Raw Organic foods are closest to their natural state, bringing us closer to healing ourselves and the global ecology.

Why I love this Natural & Organic Live Food Bar for Myself and My Clients!

I want you to try these! Buy some and carry them with you Always!
  • Car
  • Purse
  • Sports Work-out Bag
  • In your SpiBelt to use during/after your  Long Runs
  • In your Bicycle pack for during/after long rides
  • Desk At Work
  • In your Pantry for a go to "snack" 

"Honestly Friends, I have tried 3 flavors and they were all very delicious. I used them to fuel up before a work-out. I've used one to recover with and I used on as a mid day snack to keep up my energy while on the 'go' and with all honesty I felt FABULOUS ;) Two Thumbs up from me! " ~ CCRG 

Want to Win a Sample of a Full Size Bar? Follow these Directions for your Chance! 

1) Like the Facebook Post & Share it! 
2) Hop over to Raw Revolution on Facebook and "like" their page and drop a message on their Wall that "CCRG" Sent you ;-)
3) Leave me a comment here! Do all 3 and you just may be one of MANY Winners this week! 

Mastering Your Metabolism for Weight Loss

How to Master Your Metabolism

Mastering your Metabolism is a Collaboration of multiple factors. Just one simple offset and you can alter your metabolism and it can affect the rate in which you lose weight, your ability to maintain with ease and lastly it can affect your body on a nuclear level.
  • Sleep- We all have been brainwashed enough; sleep is crucial. It's a time when our body has rest, it repairs damaged cells and rejuvenates the body.
  • Hydration- If you deprive your body of hydration; your body will do it's job and it will store and hold onto water for survival. Keep your intake at the minimum of 64 oz a day and get upwards of 80-100 oz a day depending on your exercise routine and your personal needs.
  • Frequent Fueling- When you add fuel (food) to the machine (your body) it will have a constant flow of energy and not only will you feel best but you'll keep your engine running=burning calories
  • Enough Calories- Much like improper hydration if you don't fuel yourself enough the body will do what it's designed to do. The body will slow it's engine (metabolism) down and start to store the fuel instead of rapidly burning it for energy.
  • Routine (Stick to what works) - If you are running in 4th gear and that seems to be working for you then I ask you to stay in fourth gear. I know life is not that easy and sometimes circumstances and events prevent us from living at the level our body likes. That includes stress, lack of sleep, accidental dehydration, sickness, poor health, acute disease etc.  What you can control is what I want you to control and that is to stick to the level of the activity you are at while you lose or maintain for stability of your metabolism.
  • Burn Calories- Exercise routinely. That may be 3x weekly for some and for others may need to be 4-6x weekly. Burning Calories goes well beyond the exercise during the moment it keeps the metabolism up to burn more calories throughout your day. Science proves the level of metabolism after exercise is higher than those that don't exercise at all. ***however** TIP if you exercise too often you can stall your metabolism. There is a stress response in our body that needs time to be balanced out and if you are working out too much then you run the risk of slowing down your metabolism.
  • Lift Weights - When you lift weights you create micro tears in your muscles. Those muscles require repair that happens up to 1-3 days after a strength training routine. That muscle repair uses energy and in itself burns more calories for you!
  • Eat the right kinds of Calories- Make your body work for it. Complex carbs like whole grains instead of simple sugars requires your digestive system to break it down and your body to break down the complex chain of carbohydrates hence burning more fuel to digest your foods. It's the principle behind paleo diets as well. Our body can convert protein for energy instead of just muscle repair but because of the long process you can actually eat more. I always suggest to my clients to be sure they eat a balanced diet. Our body's need as many nutrients as possible and that comes from all the food groups! Not all calories are created the same even if they equal the same amount :) 
  •  Eat Natural Foods that are known to boost Metabolism- Green Tea, acai berry and various natural supplements to help you boost the metabolism can be the key to rev your Metabolism.
  • Eat enough Iron-Lacking Iron and your body can feel tired and deprived. This is so especially important for my runners and triathletes. Excessive exercise destroys iron and you may need to supplement to keep up the energy and vitality hence keeping up your metabolism.
  • Get Your Hormones checked- Do you feel like you are doing everything possible and no matter what you do there never seems to feel like you've lost or changed? Your hormones can lock up the metabolism. All the the above are factors of how fast/slow the metabolism goes- yet the hormones are like the key to unlocking the door to the metabolism at all. Lack the hormones necessary then basically you are fighting a losing battle for at the least the weight loss/maintain spectrum. You do however keep heart healthy and stay healthier for wiser food choices but your ability to lose/maintain can be halted. 
  • Reduce Stress- Stress causes Cortisol to Rise and that hormone can cause weight gain. Reduce your stress by reading up on this link here
  • Mindful Eating- If you are eating all the time then no matter how fast your metabolism if it can't keep up with your intake it will be stored as fat. If you binge or even just simply over-eat out of indulgence then you risk the same thing; causing uptake that your body can't use right away so it gets stored.

Saturday, February 9, 2013

Carrot & Fennel Juice Detox Recipe

Raw Juicing has many benefits and this can be used as part of a 3-5 day detox or add to your normal daily life for health & vitality.
5 Medium Carrots
4 Medium Celery Sticks
1/2 medium fennel bulk with or without fronds
1 one-inch piece fresh ginger
1 cup of purified water to thin to taste

Apple Carrot Juice Detox Recipe

Raw Juicing has many benefits and this can be used part of a 3-5 day detox.
8 Medium Carrots
1 Inch slice of Ginger
1 Apple
1/2 lemon
Up to 1 cup of Purified water

Carrot Spinach Juice Recipe

Another Great Base Recipe for your Juicing & or Juice Detox Plan
6 medium carrots
4 cups of fresh spinach (packed)
About 1 cup purified water.

Carrot Juice Detox Recipe

Raw Juicing has many benefits and this can be used part of a 3-5 day detox.

Great Base Recipe for carrot juicing. The Ginger and Lemon add a nice zing and help add a twist to the sweetness to the Carrots!

8 medium carrots
1 one inch pc of ginger
1/2 lemon
1 cup purified water  (water is used to thin to your taste)

Friday, February 8, 2013

Giving it a "Tri" Let the Training Begin!

Well It's been a super long time since I posted anything in regards to personal health, weight, training. Truth is that I have not been doing much anything "special" and I can't say that I lost motivation it's that I've allowed my life to take me in new directions without my focus being completely on "fitness" for myself. I've done some coaching and continued up till about a week ago kept to a steady pace of sharing and putting on several events the last few months. That included the holiday challenge, the virtual 5k for Sandy Hook and then started the Biggest Loser Competition. I've done some reviews and give-aways and I'm strumming along fine till this past week. I can't explain it other than a writers block? Perhaps its a much needed vacation from coaching for a few days, maybe it will be a week. I'm praying it's not much more. I've been praying for guidance in direction of my life especially since I have BIG changes ahead in my family and personal life.

One of those changes was that I decided that I will become a Home Schooling Momma! What felt like might be a HARD decision was not. I prayed and asked for Guidance that same night that I prayed before bed- God gave me the answer in my dream. It was beautiful, fun, exciting teaching time with my 3 children. I saw clear as day and it was not small subtle dream it was ALL NIGHT LONG that I dreamt this. God has been doing that to me a lot lately. He sends me to scripture and it's circles in my mind all night long as I sleep. I wake up to very first thing I do is get out my bible and read what he wants me to know! I feel truly touched by him on so many levels!  I start this fall, Whitney will begin 3rd Grade Academics and I'm still making my final choice for academics such as Sonlight or Abecca curriculum which is all Christian based programs. God has put so many woman in my life that have been helping me too. I could cry at how blessed I feel about them spending hours with me going over stuff like teaching me about quarterly reports. They show me books and give me pointers and they have even given me materials to use! Anyways- I wanted to share that.

I also wanted to share that last month I started my Christian Fellowship page on Facebook and continue even now to write about how one can use Scripture and God in their life to help them with Fitness & Food related topics. It's been my way to spread the word and keep up the Faith not only in myself but for others. I'm just God's tool and I pray he continues to use me and keep me Sharp.

I've been spending so much AMAZING time with my Husband. I'm proud to say that we Celebrate 15 years of Marriage this Valentines Day! I've been engulfed in him more and more. He has begun to trump anything else out there. I've been choosing time with him over pretty much everything in my life. We study scripture together, pray together as a couple every day, we shop, dine, work-out and do everything together. He's my best friend ♥ I'm blessed on him he has changed the past 2 years. How much more he has changed since being born-again. God gifted me a new man, that's the Honest Truth! God move a person from the inside. Makes me think of this song and I want to share that with you.

So naturally I've been praying for God to come to about my Coaching. I want his blessings, I want his permission to keep this going. He is not coming to me. I've been doing my thing but I keep wondering if this is what he wants from me. Can I just do it and enjoy myself I ask of him? Can I share my passion with others and will he bless me along the way! Most especially since I've been trying to mission with my coaching now. I laughed about this with my Husband when I said "maybe God thinks "Connie this is a RIDICULOUS Question and an answer you already know" so that's why is not coming to me. But with all honesty I do know but I fear I'm going to get it wrong. I am taking Faith on this one and that's what I told him in Prayers. I'm going to have Faith that you realize how much I enjoy this lifestyle, how you know that I can be used as catalyst for him in this very way. If he has bigger plans I hope he reveals them to me. So maybe friends you just pray with me for answers for directions with my Coaching. Or else I take Faith and Keep doing what I'm doing. Either he will fill my holy spirit for it or take it away. I've thought since I'm in this sabbatical this week he has taken away that spirit for my coaching or if it's all just in my head. Are you confused yet ? Maybe you are just shaking your head at me thinking I'm coo'coo for cocoa puffs ((those are good- but so BAD for you ;-p ))

Ok- I started back training officially right after the start of the new year. I was hitting 20 miles a week to build a base and then start climbing. I had flu/bronchitis in December and my running took a's ok really :)
However I was having too much fun in old shoes and I have an injury. Pretty small but now pretty big. Calf tear? tendinitis in left knee from over- pronation? Inflamed ITB? maybe none or all of the above!

It's ok ..... I have a PLAN!

Recover and Heal !!!!

WHILE TRAINING FOR A TRIATHLON!! BOOM BABY! I've been wanting to do one for so long. I want to do a half and eventual full IronMan. Baby Steps right? Good!

I'm this clueless twit when it come to this stuff.

Trying on speedo's made me cry ((totally NOT kidding you- my back fat oozed and I internally wept))

So I found a cheapo one pc to swim in till I get an official tri suit :) Oh it's ugly- but TRUST it's Pink :)

Now Don't Be hatin' on this hot bubble gum suit and my oh so HOTT Swim Cap :) You can be envy of my muscles though! tehehe. I work hard for those!!!  Oh and wait till the Goggles then I'm going to feel even better! This is so out of my comfort zone my friends. But really exciting at the same time!

You should see me trying to put on a swim cap. Is there a special way those things need to be put on? LOL- I'm so serious it's not even funny! I am laughing though, haha!


So Far I've done 2 8 mile sessions on the bike at the gym. Not much but enough to tame the hiney. Those seats kill my butt and if I go more than that I won't walk right for a week. I'll keep building up. I'll go as long as I can tolerate tmrw and then start some swimming. Keep swimming, rowing, biking, lifting and let that be the course of action for now!
If I can get this leg injury healed I'll start training again and this time nothing fast at all but instead just endurance again - BECAUSE- I'm finally going to Run an Ultra! It's in May and it's a 12 hour event. So no specific miles set but it's all about endurance and I'll aim for 50 miles that day! 
Best News? My Husband is doing both with me! BOOM!
Thanks for listening and supporting me friends.  
Oh and if you want here are some pics of me trying on dresses for my vow renewal this June. Need to toss 10 lbs for sure after trying on dresses, ugh!
Did NOT Find my Dress. This is going to be HARD Stuff!


Thursday, February 7, 2013

Pure & Faultless staying Pure Against the Pollution of the World

James 1:27

James 1:27 Religion that God our Father accepts as pure and faultless is this: to look after orphans and widows in their distress and to keep oneself from being polluted by the world.

I can't help but to think to myself that my love for Jesus Christ is not a religion at all but a relationship! However, this does not change the truth and that  truth is that in order to be a Great Christian we have a duty to look after those that are in need. The obvious come to mind like the poor, sick, widowed and orphaned. What I love is the last bit of this sentence because James really recognizes that in order to stay pure and faultless we need to to keep ourselves from being polluted by the world.

What is the Pollution he is referring to? No it's not the smoke stacks and pesticide infested drainage that pours into the lakes and oceans. James is talking about cultural and social pollutions that exist in our life.

Cultural & Social Pollutions Include

  • Music
  • Clothing
  • Television
  • Advertising
  • Peer Pressure
  • Rituals
  • Social Media
  • Materialism
  • Ethnic tension
  • Discrimination
  • Poverty
  • Social hierarchies
  • Class systems
  • Social Practices
First and foremost they each can impact our connection with God. The world is full of influences that can affect us individually.

You may be thinking to yourself "What is the Big Deal" or "I can't change the world". I have two very BIG thoughts for you. First I want you to be very consciousness of the pollution in your world. Every Pagan, Atheist and Cultural strike against you can have a negative impact more than you realize. All Satan is needs a crack in your life, an edge to tempt you. Satan has enough edge already without inviting pollution into our life. Which leads me into answering the next thought that although you may not be able to change the can however change YOURS!  You control what you watch, listen to and look at. You have control of your daily influences. Restrict the pollution and see how it changes your spirits. You just may find yourself happier, filled with holy spirit that is unshaken.

Start Paying close attention to the pollutions in your life. What shakes your Faith? What brings down your spirit? Perhaps it's a genre of music, maybe it's the constant temptation from illicit music or movies. It could be family or even friends that drive us from God. We are all victim to capitalism of the world and that includes constant advertising toward what society wants you to do and be like. Eat this, do that, look like this, adore and idolize this and hate and strike against that. 

When it comes to Food & Fitness often we are led to change our body and appearance to fit into some "model" of what society thinks we should look like. Ironically for some societies it's best when you are thick woman as it shows prosperity where as the American Culture is stuck on being very thin as it's sexier and the most ideal way to ensure love, acceptance from others. What magazines are you reading that make you fall into this faulty thinking trap? Is there advertising and social networks that pressure you to be someone you are not? We are constantly influenced with food. It's socially normal to celebrate with food and it's even more common for that normal food to be unlike the decades before us. Laced even more with pesticides, trans fats and excess sugar. We have been duped and it's up to YOU to change your perspective clean out the pollutions in your life that stop you from being Healthy & Active (Fit).

 Be influenced by ONE Person (God)  be influenced by one Book (Holy Bible) follow one set of Laws (Ten Commandments).

Stay Pure in your Religion .....Stay Faultless with Our Lord God.


Saturday, February 2, 2013

Chocolate Cherry Walnut Protein Cookies

Talk about Experimenting....You have No Clue how many times I try new versions of stuff in my kitchen to only taste it and chuck it! tehehe! Today I got lucky! Not only did I make a brownie but I made a cookie today too!
I think you'll really enjoy these!

Vegan, Gluten Free

  • Can of rinsed Organic Black Beans minced with 2 tblsp of Almond Milk
  • 1/2 cup of Agave
  • 2 tblsp of flaxseed meal
  • 2 tblsp of special dark cocoa
  • 3 scoops of the Raw Protein from Garden of Life
  • Maracherino Cherries
  • 1/2 Cup of Walnuts  
  • 1 tblsp of vanilla

Rinse and fully mince the Black Beans and I mince with the almond milk, agave, vanilla to help it liquify.

Then I mince up the walnuts and leaving just a few in small solid form to taste while eating. This provides extra texture and protein and a great nutty flavor.

Now Toss in the walnuts, flaxseed meal, cocoa, protein powder and blend together. Now Toss in some quartered cherries and gently stir. Now I'll use the cherry juice from the jar if needed to add liquid to the mix- it should not be too thick but not too runny either- a middle consistency - firm enough to round some cookie in the palm of your hand and then flat and lay on a  greased pan. Bake at 350 till firm - these don't rise but they can burn so watch them!

Servings: One Dozen

150 Calories

8 protein

20 carb

Guilt free Protein Brownie Recipe

As an Athlete and Coach I Just LOVE combining nutrition with treats!

This snack is perfect to carry around with you in your purse, car and or work-out bag. Use it to refuel as it's a perfect mixture of both carbs for glycogen restore as it is for protein after a tough work-out. Not too big where it replaces a meal but enough to hold your over and fuel your body! Many of you know that I love making these sorts of tasty treats for my husband who loves to both run and do lots of muscle work!  Not only is this a perfect balance of protein, carbs but it's all loaded with fiber great for keeping full and aiding in healthy digestion. The flaxseed adds in a great omega 3 punch to help keep you alert and fresh in your day!


  • Can of rinsed Organic Black Beans and minced with 2 tblsp of Almond Milk
  • 2/3 cups of Agave 
  • 2 tblsp of flaxseed meal
  • 2 tblsp of special dark cocoa
  • 4 scoops of the Raw Protein from Garden of Life
  • 2 whole eggs 
  • 1 tblsp of  vanilla

Combine ingredients and then spread onto a lightly buttered/oiled 5x7 pan and bake at 350 for 20minutes (before burns and the top will take a solid look)

9 servings per recipe

185 calories
12g protein
30 g carbs

I've used Garden of Life's Chocolate Cocoa Raw protein to make this brownie that I know you will definitely enjoy! If it taste's too good and pure to eat alone, then surely add a scoop of low fat ice-cream and a drizzle of chocolate to sweeten the already tasty treat!

Friday, February 1, 2013

Eat RED - Fight Heart Disease in Women

Did you know Heart Disease is a Women's Number ONE Killer?
  • Heart disease kills one in three woman each year (one woman every minute) **Did you know one in THIRTY ONE die of Cancer each year?**
  • It affects each woman differently and not the same for woman as for men
  • 90% of woman have one or more risk factors for developing heart disease

  • Atherosclerosis a condition that develops when plaque builds up in the walls of the arteries- narrowing the passage way for blood flows - sometimes blood clots will form and stop the flow of the blood hence causing the heart attack or stroke.

  • Women are somewhat more likely to experience shortness of breath, nausea/vomiting and back or jaw pain. Other symptoms women should look out for are dizziness, lightheaded or fainting, pain in the lower chest or upper abdomen and extreme fatigue.
Misconceptions that might kill you
  • Heart disease is for men
  • Breast Cancer is a bigger threat than heart disease
  • If you fit, athletic, marathoner, tri-athlete that makes you exempt
  • when you don't think you have symptoms

How to Prevent it
  • Don't smoke
  • Manage your blood sugar
  • Get your blood pressure under control
  • Lower your cholesterol
  • Know your family history
  • Stay active
  • Lose weight
  • Eat Healthy

Important Links

I challenge you to eat Red foods and look into what great health benefits come from them! Share a red dish, show me a red dish you ate by posting a picture to my page your own facebook wall to share the news about heart disease and inspire others to make healthier choices for greater heart health!

Red Lentils
Red Quinoa
Red Leaf Lettuce