Monthly Archive: October 2014

Chocolate Chip Pumpkin Oat Cakes

It’s pumpkin season and I couldn’t be happier about that.


Pumpkin can be used in so many recipes as a low-calorie substitute for oil. Using pumpkin instead of oil in these oatmeal muffins reduces the number of calories and increases the nutritional impact significantly. That’s a pretty good tradeoff!

It’s a shame that pumpkin is normally an afterthought, reserved only for fall holiday treats and seasonal Starbucks lattes. Their health benefits are similar to those of other brightly colored squashes, including relatively high levels of Vitamins A, C, & E, beta-carotene and lutein, fiber, iron, and potassium. The carotenoids in bright-colored squashes are a powerful kind of antioxidant that are known to reduce pain and inflammation in the body. This makes pumpkin a perfect choice for those with post-workout muscle soreness. (more…)

Basic Shoulder Workout


Shoulder day is, by far, my favorite day. Your delts have a lot of growth potential, and strong, rounded shoulders are evidence of one’s commitment to training. Women do not get large muscle gains in their shoulders by accident. It takes focused training and proper nutrition, along with patience. Light weights are necessary at first until your strength builds.

Your deltoid is a three-headed muscle group, and all parts must be worked in order to have balanced, round shoulders.This workout is very basic, and can be done in the gym or at home with dumbbells. (more…)

Buffalo Chicken Egg Cups

eggs1 Sometimes the most un-photogenic foods are the best tasting foods. I was more than a little frustrated with how wrinkly and pale these egg cups looked because I knew how good they tasted and it could not be visually justified. They just look so *blah* and lifeless sitting there. But one bite and you forget all that. Buffalo chicken is definitely top 5, probably in the top 3, of all chicken flavor options. Pair it with blue cheese and you’ve got a winner. (more…)

Perfect Grassfed Meatloaf, and Why Organic Beef is Best

Think about the word meatloaf… What sort of feelings does it give you? Did your mom have a great meatloaf recipe, or were you scorned by a horrible loaf sometime in your childhood that you’d rather not remember? Maybe you just heard that meatloaf was gross and you never gave it a fair chance?

Granted, meatloaf isn’t the most trendy food, it certainly isn’t gorgeous to look at. You don’t see much of it on Pinterest or the Food Network. Even my “perfect” meatloaf doesn’t photograph very well, and has about as much visual character as you would expect a block of beef to have. But TRUST me, this is a loaf you need in your life!


We all need protein every day, and sometimes your imagination gets stuck on chicken, eggs, tuna, repeat. Enter: Meatloaf. Some people like to mix pork and beef together in the same loaf, but I find it next to impossible to find organic pork at my local grocery store. Organic, grass-fed beef on the other hand is usually available. And the ‘organic, grass-fed’ part isn’t optional if you are concerned with your health. (more…)

Healthy Homemade Ketchup



Regular store-bought ketchup is a bottle full of scary stuff. Go read the label on the one in your fridge, I’ll wait.

You’ll notice it has high fructose corn syrup as a main ingredient. There’s a LOT of sugar in ketchup, usually around 4g of sugar in one tablespoon! And nobody stops at one tablespoon. Not only that, but the HFCS is usually accompanied by loads of salt or MSG. Condiments are typically an afterthought, but with ketchup you have to realize that just a few tablespoons every day could really screw up your nutrition goals. (more…)

100 More Pushups! #2


pushhHave you already mastered the 100 Push-Up Workout #1? Try this one out which slightly modifies the push-ups you already know and love. I kept the same cardio moves because these are great for working the shoulders, unlike most traditional cardio exercises. Take a break at any time but remember to stay off your knees! If you can only complete 5 reps, take a rest until you can complete the other 5 reps off your knees.


Mini Quiches, With or Without Crust

I made these mini quiches for my entire week’s breakfasts, 5 batches of them, which wasn’t the most time efficient thing I could have done. But I only have one mini muffin pan, and they’re just so darn cute and poppable! It was totally worth it.

You can choose to make these without the crust if you are low-carbing, but the crust I chose for this recipe is made with spelt flour, which is richer in nutrients than other wheat-relatives.

Quiche1 (more…)