meal plan


TEA
MATCHA is premium green tea powder from Japan — a traditional Japanese tea ceremony staple for hundreds of years. MATCHA TEA, a rich and creamy whole leaf green tea powder, contains 20 times more antioxidants than blueberries according to a Tufts University study and is equal to 10 cups of […]

FUEL: MATCHA


juicing
Pineapple Chocolate Almond Smoothie 1/2 cup fresh pineapple 1 stick celery 1 swiss chard leaf 1 cup almond milk 1 handful raw almonds 1 tablespoon cocoa nibs 2 ice cubes Blend all together until desired consistency. Mine comes out with a little gritty feel – good because some chewing initiates […]

FUEL: Pineapple Chocolate Almond


Greek Yogurt
This is a favorite go-to-snack for me — greek yogurt with raw local honey, fresh berry and chocolate shards. It’s a great snack or dessert. Greek yogurt is thicker and richer than regular yogurt plus it has between 12 and 23 grams of protein depending on the brand you buy, […]

Yogurt and Berry



Green Food
It’s kinda like Taboule without the bulgar wheat. I purchased a couple large bunches of fresh parsley on sale, washed and chopped it up with some fresh diced tomato, onion, and cucumber. Mix well and add a few drops of olive oil and fresh squeezed lemon to taste. Salt and […]

Parsley Salad


Food Options
Roasting peppers can be a good way to add to our go-to meals options for the week. Slicing them up and roasting on a cookie sheet in a 350 degree oven with a little olive oil and salt and pepper makes for great flavor additions to sandwiches, sides, eggs, or […]

Food Opts for the Week


fruit snack
Fruit is a great snack to replace chips, candy or other processed foods. Some days I cut up an apple with peanut butter for a afternoon pick-me-up or have some berries, nuts and yogurt for a night-time snack. Here is one of my favorites this time of year – fresh […]

You’re a Peach



roast veggie 4
Enjoy roasting eggplant with a little olive oil…I keep it in the fridge after preparing and it lasts a few days. This is a good quick addition for me to use on a salad or in sandwiches or with some brown rice. It’s easy to roast just about anything and it’s […]

Eggplant and Olive Oil


salad
It’s been so hot and humid the last few weeks, this has been a great go-to meal. Last night’s dinner: Egg, wilted kale, cherry tomato with basil, and cucumber – with lemon and olive oil. Mmmmmmm. I find all of these items at the local farmer’s market and vary what’s […]

Quick Summer Night Salad


4
Love this time of year because the tomato’s found at the local farmer are wonderful. The colour’s are striking and the taste is what you can only savor during the peak season. I’m not sure what the name of these are but they are awesome in sandwiches or salads. Often, you […]

Farmer’s Market Tomato Fest







roast veggies 8
Roasting vegetables is a good way to prepare for the week or a dinner party. You can roast just about anything and in this photo you will see carrots, celery, and onion and yes, GRAPES! I love roasted grapes! By adding some type of fruit to the pan, you will […]

Food Prep: Roasting Everything



Gym Food 1
So, I got home from the gym tonight, looked in the fridge and this happened: Brown herbed rice with steamed shitake, steamed asparagus, smoked mozzarella, and cilantro…few drops of olive oil, Braggs Aminos and I had myself a really satisfying quick meal. Yum, I tell ya… 🙂

Fuel for the Gods



herbs
What I love about cilantro is both the flavor and the scent. People seem to either love it or hate it. Since I love it, I’ll rattle on why. Cilantro has about 8 different natural antibiotic properties and has been shown to be effective in treating Salmonella. These properties have […]

Food Prep: My Bro Cilantro


Garlic-Cloves 1
Here is something you can prepare for the week ahead. I take a whole garlic bulb, slice it in half, add a couple drops of olive oil and place in the oven on 350 until tender. Of course spreading warm roasted garlic on good bread is a fabulous treat, but […]

Food Prep: Roast Garlic


Roast-Veggie 2
I like to prepare foods that I can use throughout the week. This week found a container of cherry tomatoes for $1.29 at the local produce store along with a package of sliced baby bella mushrooms on sale for $1.68. You can roast them dry or toss them together in […]

Food Prep: Roasted Tomato and Mushroom



veggie 6
You know I am all about easy-healthy. This would make a great platter to serve to your friends for lunch. Variety is endless, have fun! The first wrap is a roast chicken, carrot and pea shoot – with organic spicy whole grain mustard, lettuce, and baby bella mushroom on a […]

Run Wraps