Protein Brownies

              Protein Brownies 1 Hour 10-12 servings Vegetarian, gluten-free Ingredients ½ cup cooked quinoa 2 cups cooked black beans 3 eggs 3 tbsp coconut oil, melted ½ cup cocoa powder 1/2 cup honey or coconut nectar 1 tsp baking powder 1 tsp vanilla extract 1 serving protein powder of […]

Ranch Salad Dressing

            Ranch Salad Dressing Ingredients: 1 C. mayonnaise (see mayonnaise recipe) 1 C. coconut milk 1 tsp. dried dill 1/2 tsp. garlic powder Pepper to taste Directions: Mix all ingredients together. Best if refrigerated at least one hour before serving.  

Paprika-Basil Salad Dressing

                  Paprika- Basil Salad Dressing  Ingredients: 2 stalks celery and leaves, very finely chopped 2 small green onions and tops, very finely chopped 1 t paprika 1/4 t dried basil 1/8 t marjoram or rosemary 1/2 c olive oil 2/3 c lemon juice Directions: Put all ingredients […]

“Healthified” Pecan Pie Recipe

            My “Healthified” Pecan Pie Recipe 1 cup organic cane sugar from evaporated cane juice 1-1/2 Tbsp coconut flour 2 Tbsp extra virgin organic coconut oil 6 eggs 1-1/4 cups agave syrup 1 tsp vanilla 1 cup (or more) pecans Directions: Stir flour into sugar; add coconut oil; blend very […]

Rosemary-Fig Chicken Marinade

            Rosemary-Fig Chicken Marinade *Note: serving size ranges depends on how much chicken being used.  Ingredients: ½ – ¾ C. Fig Balsamic (from Olympia Olive Oil store) ½ C. Tuscan Herb Olive Oil (from Olympia Olive Oil store) ¼ C. fresh diced/chopped Rosemary 1-2 tsp. granulated onion powder 1-2 tsp. […]

Coconut-Lime Cilantro Marinade

            Coconut-Lime Cilantro Marinade  *Note: serving ranges depends on how much chicken½  – ¾ C. Coconut Balsamic (from Olympia Olive Oil store) Ingredients: ½ C. Persian Lime Olive Oil (from Olympia Olive Oil store) ½ – ¾ C. diced/chopped cilantro 1-2 tsp. granulated onion power 1-2 tsp. granulate garlic powder […]

Zucchini Wide-Noodle Pasta

                Zucchini Wide-Noodle Pasta (or use veggie side dish)  Ingredients: 4-6 Medium summer zucchini squash (yellow and green) 1 Tbsp. Tuscan herb olive oil (from Olympia Olive Oil store) 1 Tbsp. Garlic olive oil (from Olympia Olive Oil store) 1/3 C. pre-steamed diced onion or substitute and use […]

Tuscan Lemon-Dill Yellow Beans

                  Tuscan Lemon-Dill Yellow Beans Ingredients: 1 Bag Trader Joe’s Haricots Jaune (yellow beans) 2 Tbsp. Tuscan Herb olive oil (from Olympia Olive Oil store) 2-3 Tbsp. Fresh squeezed lemon juice 3-4 Tbsp. diced onions/shallots ½-1 Tbsp. diced garlic ½-1 Tbsp. dill Sea Salt or Pink Himalayan […]

Asian Style Quinoa Mix- Side Dish

            Asian Style Quinoa Mix – Side Dish Ingredients: 1C. Red or Brown or Tri Color Quinoa 1 ¾ C. Water ¼ C. Braggs soy flavored branch chain amino acids ½ C. Peas ½ C. Shredded Carrots ½ C. Raw Slivered Almonds Directions: 1. In a medium-sixe pot, mix water, […]

Strawberry Basil Salad Dressing

                  Strawberry Basil Salad Dressing Ingredients: 1 cup fresh strawberries 1/3 cup packed fresh basil 3 TBSP. lemon or lime juice 1 TBSP. extra virgin olive oil 1-2 tsp organic blue agave nectar ( you can use maple syrup or honey as well) ¼ tsp. sea salt, […]

Honey Mustard Salad Dressing

                  Honey Mustard Salad Dressing Ingredients: 1/2 C. spring water 1/4 C. olive oil 1 tsp. mustard powder 1 pinch white pepper 1/8 tsp. garlic powder 2 Tbsp. raw honey Directions: Mix all ingredients together in a container with a lid and thoroughly shake before using.   […]

Primal Mayonnaise

                  Primal Mayonnaise Ingredients: 1 whole egg 1 T lemon juice 1/4 tsp. dry mustard 1/2-1 C. olive oil Directions: Put egg, lemon juice and mustard in blender and blend for 3-5 seconds. Continue blending and slowly add oil. Blend until the mayonnaise is thick. Scrape mayonnaise […]

Primal Ketchup

                  Primal Ketchup Ingredients: 3 1/2 lbs. tomatoes (washed and sliced) 2 medium onions (sliced) 1/8 clove garlic 1/2 bay leaf 1/2 red pepper 1/4 c unsweetened fruit juice (white grape, pear, or apple) 1 tsp. whole allspice 1 tsp. whole cloves 1 tsp. whole mace 1 […]

Blueberry BBQ Sauce

                Blueberry BBQ Sauce Ingredients: 1 tsp. olive oil 1/4 C. minced onion 1 TBSP. minced jalapeno chile, seeded 1/4 C. primal ketchup (see recipe below) 1 TBSP. raw honey 1/4 tsp. dry mustard Dash cayenne pepper 2 C. blueberries Pepper to taste Directions: 1. Heat the oil […]

Why Runner Should Strength Train

Why Runners Should Strength Train For most runners, time spent on the road is very rarely in pursuit of big guns or a killer 6 pack! If you like to run and have been struggling to increase your mile pace or need a boost in short sprint speed for the final kick, strength training is […]

How To Select A Personal Trainer

            A personal trainer should meet certain qualifications. The title of “personal trainer” does not tell you if the person has the necessary background; unfortunately selecting a trainer is truly a “buyer beware” situation because there are no mandated standards on what qualifications are needed to be a personal trainer. […]

Are You Vitamin D-3 Deficient?

If you’re always slathered up with sunblock, live in the geographic north….or are a vampire, then you need to rely on your food supply and supplements for Vitamin-D. This is important because many studies report that most people, especially athletes, are vitamin D deficient. Beyond common health consequences, even a slight vitamin D deficiency limits […]

Four Nutrition Myths That Are Bad For Your Health

We all want to eat well and choose the healthiest eating plans, but separating nutrition fact from fiction can be tricky. Here are some persistent nutrition myths I often hear from friends, family and even the media, along with the facts to clear the air. 1. Raw Foods are Always Healthier than Cooked Foods While […]

Breakfast Paleo Pizza

                Breakfast Paleo Pizza Crust: 8 eggs scrambled 2 tbsp olive oil 3 garlic cloves minced 1 tbsp dried basil Pinch of sea salt Black pepper to taste   Toppings: 1/2 cup Trader Joe’s Organic Marinara sauce (or gluten free marinara sauce of your choice) 1 lb ground […]

Sweet N’ Sour Turkey Meatloaf

                  Sweet n’ Sour Turkey Meatloaf (serves 2-3) Ingredients: 12 oz ground turkey 1/4 large, white onion, finely chopped 1 tsp parsley 1 large egg 1 tbsp ground flax seeds 2 cloves garlic, minced 2 tsps maple syrup 1 tbsp tomato paste 1/2 tsp yellow mustard 1 […]

Reaching a Weight Loss Plateau

  So, you think you’ve hit a “plateau”? I’ll come back to that word, but first of all, do not get discouraged. Having a stretch where your weight loss slows to nothing is a natural phenomenon. You’re consuming fewer calories than you used to, so your metabolism has slowed down to conserve them. Keep in […]

Paleo Pasta with Shrimp, Sausage & Peppers

              Paleo Pasta with Shrimp, Sausage, & Peppers Ingredients: 1 medium spaghetti squash 3 cloves garlic, chopped 1 lb organic chicken sausage 2 TBS coconut oil 2 tsp Himalayan Pink Sea Salt 1 tsp garlic powder 1 ½ tsp crushed red pepper 1 ½ tsp onion powder 1 ½ […]

Separating Trends from Fads – Food Matters

  Separating Trends from Fads – Food Matters. While “flavor of the month” fads ignite our imaginations before they flame out, genuine trends reflect changes in our eating patterns that can influence just about every facet of a healthy and fitness program. So lets discuss some of the biggest issues for American food, nutrition, and […]

Can Life Coaching Improve Your Health?

  Can Life Coaching Improve Your Health? Do you ever say, “I know what I should be doing, but can’t seem to follow through? Do you know the right things to say to yourself to motivate yourself to follow through? These are common questions that are being assessed and more trainers and coaches are integrating […]

Coconut 101

  Coconut 101 The first thing you need to know about coconuts is that they’re not in fact nuts. Fresh coconut meat contains some protein, carbohydrates and fiber but is predominantly made up of fat, and it’s that fat that’s responsible for giving coconuts their bad reputation. One of the major controversies that erupts when […]