Entries Tagged as 'Food & Recipes'


Constantly hunger

snacks for triathletes

I am hungry again. It’s 8:30pm and I’m about to dive into my dessert veggie plate and cup of Tumeric-Ginger tea.  I especially love the cucumbers sprinkled with garlic powder and sea salt. Trust me, I’ve already eaten enough of the other stuff today.  I’ve been simply ravenous the past few days. I am exhausted after this past week of training and know with where I am that I simply need to eat more food. More training = more hunger= more food. It’s about this point in training where I am always constantly hungry.  I want to be careful, however, not to use this as an excuse to eat too much or eat the wrong things. I do not train to eat whatever I want. It doesn’t work like this for me.   I am at my best when I eat (mostly) healthy and indulge on occasion. I’m happier, more consistent and overall just feel better when I eat right. I’d like to see myself one size smaller by race day, although for the most part my fitness and performance is a result of consistent training, not how heavy or light I am. Training should be the confidence builder not what the scale says. So long as I am eating well. This week I am constantly hungry.

ironman lake placid bike course

Today’s group ride followed by a short run.


Meeting Chef Robert Irvine.

Robert Irvine Philadelphia

Look who I spotted today heading in to train this afternoon.  Yep, World-renowned Chef Robert Irvine of Restaurant Impossible and creator of Fit Crunch Protein Bars! (Peanut Butter being my favorite).

For some reason I stopped and sat my gym bag on the club’s cafe table before heading in to train. When I looked up, who was sitting next to me?  He was!  Pretty exciting to chat with him as we headed into the gym together. Super nice guy. He pointed out my jacket and asked me what my next Ironman would be. We chatted about both IMLP and IMMD.  Way to make me smile, Robert! I’m a girl who loves to train and cook so meeting him at the gym of all places, chatting fitness, and laughing with a guy who was once named Top 25 Fittest Men in America by Men’s Health and one of my favorite chefs was an awesome way to start Monday. Robert, look at those incredible arms! I definitely had one of my best workouts today with the energy and smiles he brought me. I told you Monday’s are awesome!  Thank you, Robert. You rock.

Chef Irvine Sporting Club

Image at Sporting Club from RobertIrvine twitter


Soup and Friendship.

vegan soup recipes

Cook with a friend.

Eat with a friend.

Laugh with a friend.

I sit here sipping Turmeric Ginger Tea with hints of licorice root, lemongrass and orange peels enjoying the company of my friend before I hit the books and study some more. There is something extra special about a friend who is passionate about wellness. The friend who enjoys spending Saturday evening roaming Whole Foods for organic sweet potatoes, organic kale, and organic brocolli.  The friend who has just as much fun creating new healthy recipes as I do. The friend who I can cook with, eat with, and laugh with all together.  It’s the social aspect of sharing late night tea and memorable conversations together and the uplifting spirit we bring one another.  I always leave her feeling just a little calmer and always with a smile.  This friendship is about relating to one another and connection.

Ahhh…but you came here for the soup, right? Here’s what Ashley of Bodhi Life and I came up with. It’s so simple, flavorful and delicious!!! We’re making it again this week. It’s now time to study. What a peaceful Saturday evening.  Soup and friendship.

Sweet Potato Kale Soup  

  • 2 large organic sweet potato
  • 3 cups organic brocolli
  • 1 large bunch organic kale
  • 2 scallions
  • 4 cups water
  • 1/2 fresh lemon squeezed
  • 1 TBSP cumin
  • 1 tsp ground turmeric
  • 1 tsp ground ginger
  • dash cayenne
  • dash cinnamon
  • optional: topped with fresh cilantro and avocado

Bring the water to a boil, cook the potatoes half way and then add brocolli and scallion. Once the potato and brocolli are almost ready, add kale, spices and lemon. Total cook time is about 20 minutes.  Top with optional cilantro, avocado and more lemon juice.Best served with a side of friendship.


Lunch with friends

Healthy Philadelphia Foods

Lunch is better late than never. Especially with fittie friends friends…on the floor…

Lunch and business with Ashley of Bodhi Life. Thanks for a delicious lunch, my friend. XOXO.


Protected: Advocare Herbal Cleanse Day 3

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Protected: Advocare Herbal Cleanse Day 2

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Advocare 10 Day Herbal Cleanse

Who’s idea was it to start a cleanse on Superbowl Sunday? Oops, my bad. February 1 sounded like a great day to kick off the group 10 day herbal cleanse and 24 Day Challenge a few weeks ago before I realized it was Superbowl Sunday. Kudos to the seven of us who started this morning anyhow. I usually do this cleanse twice a year and unlike a fast it encourages healthy nutritious eating the entire time. Hopefully with all the options you’ll all get through the football parties without too many temptations. Below is a list of the foods we remove and the foods I prefer to eat over these next 10 days. Incase you’re wondering, the intention of a cleanse is not specifically for weight loss. Many who do this cleanse, however, find that weight loss is one of the results…especially when combined with the 24 Day Challenge.

Just a little confession to my group before we all get started. I decided this time around I’d get a jump start in order to document and share my eating habits and workouts each day. Here’s my Advocare herbal cleanse day 1. The password was sent to all of you and will be the same every day. Please feel free to ask questions, share recipe ideas, and support one another on the group Facebook page.  Happy cleansing.

PROTEINS Eggs, Chicken, Turkey, Fish (Salmon, Tuna, Cod…), 93% Ground Turkey, Edamame

VEGGIES Spring Greens, Kale, Spinach, Broccoli, Cauliflower, Green Beans, Peppers, Brussels Sprouts, Cucumbers, Carrots, Celery, Onions

FRUITS Apples, Bananas, Oranges, Grapefruit, Berries, Pears, Mango, Pineapple, Tomatoes

STARCHES Sweet Potato, Brown Rice, Oatmeal, Beans, Lentils, Quinoa, Whole Grains (Buckwheat, Bulgur, Barley)

FATS Avocados, Almonds, Cashews, Natural Nut Butters, Seeds, Oils (Olive, Coconut, Flax in moderation)

REMOVE  White Flour, Sugar (including Honey and Syrups), Fried Foods, Processed Foods, Deli Meats, Hydrogenated Oils/Butter (including Creamy Sauces), Dairy, Alcohol, Soda, Coffee (including decaf)

WATER  68 ounces water/day. 80 ounces water/day on hot yoga days. Drink hot tea daily.


Protected: Advocare Herbal Cleanse Day 1

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Banana-Walnut Yogurt Muffins


healthy banana walnut muffins

I made these Banana-Walnut Yogurt Muffins last night around midnight. I’m working nights this week and really enjoying the opportunity. This recipe adapted from Women’s Health is quick to put together and turned out pretty tasty. These muffins are nutritious and great for breakfast. You can always add a handful of chocolate chips if you prefer a more dessert-like muffin.  I usually have a thing for bananas with chocolate chip when it comes to baking but I actually like this recipe without the chocolate. I’m thinking about doing a similar recipe this week with raspberries and blueberries. Hope you enjoy these midnight muffins. It’s 6:30am so good‪ morning and good night. I’m off to sleep.


  • 1 1/4 C oatmeal
  • 1/2 C brown or white rice flour
  • 1/4 C ground flaxseed
  • 2 eggs, beaten
  • 1/4 C plain Greek yogurt
  • 3 medium ripe bananas, mashed
  • 1/4 C honey
  • 1/4 C pure maple
  • 1/3 C coconut oil
  • 1/4 C walnut pieces
  • 1/2 tsp Vanilla
  • Optional: add 1/4 cup chocolate chips


  • Preheat oven to 375 degrees
  • In a large bowl, whisk together oatmeal, flour, flaxseed, baking powder, and baking soda.
  • In a separate bowl, whisk together eggs and combine with yogurt, bananas, honey, and oil.
  • Add flour mixture and fold in walnuts.
  • Divide batter into paper-lined muffin cups
  • Bake for 18-20 minutes or until tops spring back when lightly touched
  • Cool on a wire rack.

Makes 12 muffins


Red Beet Latkes

Red Beet Latkes

I can’t take credit for tonight’s delicious twist on Latkes. We can thank Amy for her Red Beet Latke recipe over at What Jew Wanna Eat (yeah, that’s right…. What Jew Wanna Eat and she rocks). I know… I know… my creation of them aren’t as pretty but don’t judge a book by it’s because every beet lover will love these latkes! I thought maybe it was just the birth doula in me and wasn’t going say this but at first glance it looked like a plate of placenta to me.  But then doula Heather over at Ordinary Miracles sent me a message a few minutes after I shared this and said the same thing! So anyways…

I’m known to mess with already perfect recipes either because I like to make them healthier or to make do with the ingredients in my kitchen. I say stick to Amy’s recipe but I used one less egg than the recipe called for because I’ve noticed over the past few nights it makes for crispier Latkes. I love beets with Greek yogurt (or sour cream) and dill, especially in this beet soup Red Ukranian Borsht so I topped these red beet latkes with a little of both. Do I dare confess I rocked out in my kitchen to Matisyahu while I made these? Known for blending Jewish themes with reggae, rock and hip hop beatboxing. Oy! Could I be any more festive tonight?  Happy 6th night of Hanukkah. Enjoy…


  • 3 medium red beets, washed well peeled
  • 2 tablespoon red onion, minced
  • 1 garlic clove, minced
  • 1 egg, whisked 2-3 tablespoons all-purpose flour (or gluten-free flour)
  • ½ tsp cumin dash pepper
  • dash salt and some more for sprinkling on latkes Olive Oil
  • Olive oil

But wait!  Don’t throw away the beet leaves and stems! Beets along with the stems and leaves are a unique source of phytonutrients called betalains.  Did you know they’re also packed with vitamins, minerals, and antioxidants? Just a half cup of cooked beet greens have 30 percent of your daily vitamin C intake and a good dose of vitamin A too. Prepare beet greens and stems as you would prepare spinach or kale–boil saute, or try baking fresh beets crisp. Seriously, they’re yummy and make a great side dish.


  • Shred raw beets into a bowl. Use paper towels to remove as much moisture as possible. This is the key to crispy latkes!
  • Add in remaining ingredients except garnishes and combine.
  • Heat a large skillet with olive oil over medium high heat.
  • Place ¼ cup of latke batter into oil.
  • Fry one side until well browned, about 3-5 minutes. Then flip and fry the other side.
  • Keep latkes warm in the oven and repeat with remaining batter. Serve latkes with cranberry sauce or top with Greek yogurt, sour cream and/or dill.  
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