Monthly Archives: August 2012

Sweet and spicy salmon

Salmon filet
Coconut oil
1/3 cup Liquid aminos ( healthy soy sauce alternative)
1 tspGarlic powder
1tsp Onion powder
1 tsp Ginger
1 tbs Sriracha sauce
1 tbs Rice wine vinegar
1 tsp Agave nectar

Rinse salmon and place in baking pan.
Put coconut oil on top of salmon
Bake salmon on 350 covered for 15 minutes or until it is mostly cooked (will look white-ish)
While the salmon is baking, mix the remaining ingredients in a bowl.
Take the salmon out, turn oven to broil on high, pour mixture the salmon then place back in oven until golden brown
I topped with parsley flakes to make it look pretty 🙂




Posted by on August 28, 2012 in Dinner, Healthy Eating


Avocado tuna salad

Super simple lunch that taste so yummy! you can use homemade guacamole in this recipe but I used wholly guacamole

1 package of tuna in water
2 tbs guacamole
1 tbs mustard
Chopped red onions
Tomatoes, diced
Ms dash garlic and Herb seasoning (if desired. I found it didn’t need any seasoning)

Mix all ingredients well and serve in lettuce boats. This works well with butter, Boston, Bibb, and romaine lettuce!


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Posted by on August 27, 2012 in Healthy Eating, lunch


Whole 30 recap



I finished the whole 30 challenge and I couldnt be happier!

For one, I saw the challenge, and knew it would be tough but had no idea how tough it truly was. I was challenge physically AND mentally. Mostly mental. There were good and bad to this challenge. But way more good than bad!

I’ll start with the bad so that I can end on a good note. What was bad about the challenge was the way that I felt to start! I had to remember that my body was going through a detox phase from the bad food that I was eating before starting the challenge, but I seriously felt sick! Almost like I wanted to throw up! I thought for sure I would just quit. Give up. Just say forget it.

The good that I have taken from this challenge is first, I feel great! My body got a chance to reset and have only food in its most natural state. So I no longer had problems with digestion and bloating. Another thing, I was physically seeing myself getting leaner! even others noticed that my body had made changes in such a short time! Lastly, I was challenged mentally! I didn’t realize how often I snacked between meals until now! It’s crazy, those excess calories can add up! The fact that peanut butter was out for whole 30 and that was my biggest weakness, that helped me to control my snacking big time! Since on whole 30 only 3 meals was allowed with a pre and post workout meal, I realized that when I was eating 6 meals a day, my meal portions were too big! another place where calories add up. I am very happy that I did not lose my energy, I still worked out just as hard as I would have before whole 30 and never felt like I wanted to pass out. I am sure that the fat helped replace the energy i was used to getting from complex carbs.

What I am taking away from Whole 30

  1. Smaller meal portions eating every 2-3 hours
  2. Incorporating more vegetables and fruit in places of some complex carbs
  3. The benefit of good fat!
  4. No longer addicted to peanut butter
  5. Don’t have to add stevia or any other sweetener to most things
  6. Will never count calories, measure my food, or weight myself again. How I look is way more important. I weighed myself after the challenge and lost 1 pound. I wanted to kick the scale but then I saw the progress I made in my picture and realized the scale is evil!

I am so happy that I completed the challenge and did not give up. I am so very happy with the support that I had from my friends, family, and my social network family! I hope that I did encourage you and can encourage you to take on this challenge. You too, will learn something about yourself. Want to learn more about whole 30, check my previous post or go to


Posted by on August 26, 2012 in Fitness


Whole 30 Food Ideas

I have seen lots of people wanting to take on the Whole 30 challenge and I think that is great!!! I wanted to share my food ideas to maybe help some that dont know where to begin or run out of ideas.

banana omelette with mixed vegetables topped with one egg


Paleo chili. Idea from @livinpaleo

Baked chicken. Marinated first in olive oil. Liquid aminos. Mustard. And various seasonings


Turkey burger salad. I have become obsessed with mustard on my salad

Tuna salad made with guacamole

Hawaiian chicken kabobs

My favorite whole 30 breakfast. Vegetables usually kale sweet potatoes mushrooms and onions and turkey sausage with eggs on top

Vegetable omelette with berries

A lamb burger. I picked up the patty from whole foods. They have so many meat choices that ate great with out all of the add ins most packaged meats tend to have. Used butter lettuce as the bum. Topped with sautéed mushrooms and onions.



Posted by on August 26, 2012 in Healthy Eating, Motivation


Date Bars

These are so good! Paleo treat and has very few ingredients which makes it easier to enjoy! Grain free, sugar free, dairy free. I followed @livinpaleo recipe exactly! click here for recipe



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Posted by on August 26, 2012 in sweet treats


Protein chocolate chip cookies

I got this paleo friendly recipe from power cakes she has so many amazing recipes! I made a few minor changes but not very much! Dairy free. Grain free. Sugar free!

Wet Ingredients:
2 Whole Eggs
2 Egg Whites
2 TB Melted Coconut Oil
1/2 mashed banana
2 tsp of Vanilla Extract
2 tbs honey

Dry Ingredients:
1/2 cup coconut flour
1/4 cup ground Flax
1/4 cup Protein Powder
2 tsp Baking Soda
Sprinkle of Cinnamon
Dark chocolate chips



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Posted by on August 26, 2012 in sweet treats


Oatmeal cookies

1/2 cup almond meal
1 cup oats
2 tbs coconut oil, melted
1/4 tsp salt
1/4 baking powder
1/4 tsp vanilla
1 egg
1/8 cup honey
1 tbs brown sugar
Add raisins and or dark chocolate chips if desired
I scooped out the batter on to a greased baking sheet using a tablespoon and made 1 dozen
Bake on 350 for about 10-15 minutes



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Posted by on August 26, 2012 in sweet treats