The Complete Guide to Interval Training

29 Dec

As an infographic. Your welcome. Enjoy.

More Health and Fitness News & Tips at Greatist.


Chocolate Almond and Coconut Bark

8 May

Chocolate Bark!

This is a yummy recipe I’ve adopted from Mark Sisson’s Quick and Easy Meals. I’ve played around with portions and added butter to make this a bit more fudge like in texture. The great thing about this recipe is its flexibility and forgiveness. Feel free to play around with proportions, etc. Maybe even throw in some dehydrated fruit. I think strawberries or blue berries would be awesome!


Recipe (Double batch)

8 oz. Semi-sweet chocolate (I use at least 65%)
1/2 c. Coconut oil
1/2 c. butter (room temperature)
1 c. Sliced almonds
1 c. Coconut flakes
1 tsp. Coarse sea salt

Directions: Using a double boiler is the best way to melt the chocolate, butter and coconut oil, but since I don’t have one, I make due with a small sauce pan on medium to medium-low heat. The trick is to start with the coconut oil, as it melts, add the chocolate. Make sure you stir constantly so the chocolate doesn’t burn. When the chocolate is almost completely melted, add the butter. Again, keep string. Once everything is melted, take the pan off the heat. Stir in the almonds and coconut flakes.

Pour batter into a 13×9 inch baking pan lined with parchment paper. Evenly spread out the batter, sprinkle with coarse sea salt (the salt REALLY makes this dessert! So don’t skip it!)

Put in the freezer for about 15 to 20 minutes until hard. Cut into squares and serve! Makes about 20-25 squares.

finding balance

31 Mar

“Man. Because he sacrifices his health in order to make money. Then he sacrifices money in order to recuperate his health. And then he is so anxious about the future that he does not enjoy the present; the result being that he does not live in the present or the future. He lives as if he is never going to die, and then dies having never really lived.”

~ Dalai Lama

coconut flax basic bread

28 Mar

Eating grain free is hard. Sometimes I just want a warm soft hunk of bread. (I’m drooling just thinking about it…) Well, for all you grain free (gluten intolerant) people out there, this is your bread!

Coconut Flax Bread

This is by far the best grain/gluten free basic bread I’ve ever had. SO yummy, especially smothered in butter. It goes well with pretty much everything, from soup to served as dessert – piled high with berries and homemade whipped cream. On top of its tastiness, the recipe is straight forward and easy. Try it and let me know what you think!

I found this recipe at Joyful Abode, check out her other awesome recipes!

Coconut Flax Basic bread Recipe

  • 1 cup coconut flour, sifted
  • 1 cup flax seeds, ground and sifted (I discarded the hulls that wouldn’t sift through)
  • 1 teaspoon salt
  • 2 teaspoons baking soda
  • 10 eggs (yeah, here’s the high-protein part)
  • 1/2 cup coconut oil, melted
  • 1/3 cup plain full-fat yogurt
  • 1 Tablespoon apple cider vinegar

Preheat your oven to 325 degrees Fahrenheit.

Mix together flour, flax, salt, and baking soda.

In a separate bowl, whisk together eggs, coconut oil, yogurt, and vinegar.

Pour  the dry ingredients into the wet ingredients, mixing after each addition (I did about 3-4 “rounds” of adding dry ingredients).

Pour into a greased loaf pan, and bake 50 minutes. (Probably longer if you are using a smaller loaf pan so your bread is “deeper”.)

Cool 10 minutes in the pan, then turn out onto a cutting board. Allow to cool completely before slicing.


I made this bread along with stew for dinner tonight. Hit the spot!

a slice of goodness


time for dinner!

fried eggplant

25 Mar

gluten free fried eggplant


I can’t really take credit for this recipe, I found it here. (Definitely check out their blog, I’ve found some tasty ideas over there!)  This is now one of both Abe and my favorite appetizers. Seeing I don’t eat gluten, or many grains for that matter, it is hard to find good alternatives to deep fried goodness.


  • 1 medium eggplant
  • 2 eggs, beaten
  • 1/2 cup coconut oil or lard (I like coconut the best)
  • Salt
  • Paleo Breadcrumbs (see recipe below)

Directions: In a bowl, beat eggs. Slice eggplant 1/8 inch thick. In a skillet (cast-iron if you have one) melt oil over medium high heat. Once oil is hot, dip eggplant pieces in egg, getting them thoroughly coated and then drop them in the breadcrumbs. Make sure they are well dusted. Place breaded eggplant in hot oil. I can usually fit four to five round pieces of eggplant in at a time. Fry on each side until golden brown. Serve with a side of mustard, horseradish and ketchup.

Paleo Breadcrumbs Recipe

  • 1 cup Almond Flour or Coconut flour (I usually use Coconut flour)
  • 1 cup finely grated Pecorino Cheese (Parmesan works great too!)
  • 2 cloves garlic, pressed
  • 2 tablespoons dried Thyme
  • 2 teaspoons dried Oregano
  • 2 teaspoons dried Rosemary
  • 3 tablespoons dried Parsley Flakes
  • 1/2 tablespoon Sea Salt

Direction: Mix all ingredients thoroughly in a bowl.

rainy day soup

25 Mar

butternut squash soup

I actually made this yesterday. It seemed appropriate to make warm soup on such a cold rainy day.


1 Medium Butternut Squash
1/4 C Heavy Cream
4-5 TBS Butter
1 C Full-fat Milk
Cinnamon to taste
Touch of Cayenne Pepper, Cumin and Coriander

Directions: Halve and place squash face down in large baking dish. Cover the bottom of dish with water. Bake at 350 until soft (usually about 35 minutes or so). Let the squash cool a bit and then remove skin. I do this with a peeler, but whatever works for you. Using a wand blender (my fav) or food processor mix squash, butter, cream and milk until there are no lumps. Add extra milk if it seems too thick, we are going for a soup consistency! Once blended, pour contents into a sauce pan, warm over medium low heat. Add spices and salt to taste. Serve with a dash of cinnamon!

*I cook using the eyeball method!

The BIG 10 Challenge! (for February!)

1 Feb

Big 10 Challenge! (for February!) from Jenny K on Vimeo.


We finished January, now on to February!

Basically, everyday, for the month of February, you have to do 10 reps of one exercise. It can be push ups, squats, whatever but you have to do 10 quality reps. Sounds pretty simple huh? While this is going to work on the most important muscle of all…..our consistence muscle.

To participate you MUST join dailymile ( This way you can see the big10 challenge of the day (I will post the challenge on my dailymile profile) and you can record your workouts and support and motivate others doing the challenge. Comment on this post to give us your dailymile profile link.
My dailymile profile is:

Note: make sure you modify exercises as needed to fit your fitness level and to adjust for any injuries, etc.

Hope you join in the fun! ;D And enjoy my cheesy video!