Monthly Archives: February 2013

Yummy, Gluten Free, Coconut Date Balls!

coconut date ballsI was having a craving for a snack so decided to make this yummy treat. I got the recipe from my good friend Stephanie’s blog which you can visit via her website at  It takes about 15 minutes to prepare and you can eat them right away.

Quick and Easy Recipe:


20 pitted medjool dates

1/2 cup shredded organic coconut

1/2 cup almonds


  • Place all ingredients in a food processor* and blend until it looks like a fine meal
  • Form into 1″ balls
  • You don’t have to refrigerate these but they will last longer if you do (they will last several weeks)**

*I used a blender because I don’t have a food processor and it worked quite well.

**They’re so yummy they might not last too long anyway 😉

The bonus is that they are gluten-free.  I’ve been doing a lot of research on gluten because I’d like to slowly introduce gluten-free products into my diet.  Even though I don’t have a gluten allergy I believe that a gluten-free diet will be healthier for me and maybe improve how I feel physically, how fast I heal after an injury or even how quick I recover from a cold.

Gluten (from Latin gluten, “glue”)  is defined as “a protein composite found in foods processed from wheat and related grain species, including barley and rye. Gluten gives elasticity to dough, helping it rise and keep its shape and often gives the final product a chewy texture. Gluten may also be found in some cosmetics, hair products, and other dermatological preparations”.

This just doesn’t sound like something that should be in our body.  This “glue” will clog and cause inflammation to your intestines, lymphatic system, sinuses and joints. Inflammation can lead to a variety of debilitating health issues such as Alzheimer’s, heart disease, cancer, arthritis, fibromyalgia, asthma, irritable bowel syndrome, migraines and obesity, just to name a few.

In today’s world it’s so hard to get away from gluten.  It’s hidden in everything- marinades, coffees, packaged spices, multivitamins, fried foods, bacon bits, beer, brown rice syrup, dairy substitutes, deli meats, imitation seafood, commercial salad dressings and soy sauces. It’s even hidden in some processed vegan foods which gives them their rubbery, fake texture.

So, how do we get away from it all?  I recommend balance, avoid processed foods, eat plenty of fresh fruits and veggies and try to include nutrient-dense, gluten-free grains in your diet such as brown, wild or black rice, quinoa, millet, corn, buckwheat and amaranth.

If you want some excellent tips on gluten free diets and healthy eating be sure to have a look at Stephanie’s website!



Ab Pyramid Workout

abs made in kitchenHave you ever heard the expression “Abs are made in the kitchen?” Well, this is very true.  The secret to a lean mean body is about 80% diet and 20% exercise or 70% diet and 30% exercise.  It really depends on your goals. The point is, no matter how many sit-ups and crunches you do it will not burn fat off your abs.  You have to eat a lean diet to have lean abs and to be lean.  However, an effective ab program will help to tighten and strengthen your abs as well as increase your abdominal endurance so that your six-pack will show once you’ve decreased the fat in your midsection.

Incorporate a good back/lower-back workout into your routine.  This balance is crucial to creating a strong core which helps you to stand upright, controls movement in any direction and transfers energy to your extremities.  A strong core will also protect your back. When working with clients I emphasize the importance of building your body strong from the inside out. With a strong core you are able to generate powerful movements to your arms and legs which means you will be stronger and able to lift, pull or drag so much more.

This Ab pyramid workout will get you on your way to achieving strong abs.

Complete 3 sets of the following exercises, resting 1 minute between sets:

10 crunches

20 side planks (20 left side, 20 right side)

30 reverse crunches

40 oblique twists

50 toe touches

100 leg lifts

50 toe touches

40 oblique twists

30 reverse crunches

20 side planks (20 left side, 20 right side)

10 crunches

Try it.  If one set is enough, great!  You can always work your way up to two sets, then three and even more, if you like!

This is an amazing, must read story. This truly is a woman of courage and strength who we can all learn from.

She's Losing It!

This is the storyof Kayln Blacklock; her life will inspire you – click here:  Chiari Warrior.

Since days ago, a lot has happened.  Her story has been re-blogged and shared on Facebook and Twitter and the interview about her incredible journey received over 2,500 hits.  ABC-TV and FOX News are pitching her story to air on TV.  I’ve nominated her to become a CNN Hero.

Nine (9) months ago she was in a wheelchair from Chiari Malformation, a rare disease where the brain seeps into the spinal chord*.  After two brain surgeries to treat the disease she got cancer.  Today she is not only walking, but ran the Tough Mudder Race 5 days after chemo and is currently training for a bodybuilding competition.  She has three years to live.

She means to live.

This is part II of my interview with her in my car outside Metroflex…

View original post 1,340 more words

Poem for a Granddaughter

sunbeamYesterday my daughter celebrated her 18th birthday.  I can’t believe it.  She has officially entered adulthood! She is an amazing young woman and I’m excited for what her future holds.  She was very pleased with all the gifts she received.  One of the gifts she received was this heart-moving poem from her Nana.  I just had to share because it’s so full of wisdom and really illustrates how we need to live our lives.  Enjoy:)

I’ve traveled paths you’ve yet to walk

Learned lessons old and new

And now this wisdom of my life

I’m blessed to share with you

Let kindness spread like sunshine

Embrace those who are sad

Respect their dignity, give them joy

And leave them feeling glad

Forgive those who might hurt you

And though you have your pride

Listen closely to their viewpoint

Try to see the other side

Walk softly when you’re angry

Try not to take offense

Invoke your sense of humor

Laughter’s power is immense!

Express what you are feeling

Your beliefs you should uphold

Don’t shy away from what is right

Be courageous and be bold

Keep hope right in your pocket

It will guide you day by day

Take it out when it is needed

When it’s near, you’ll find a way

Remember friends and family

Of which you are a precious part

Love deeply and love truly

Give freely from your heart

The world is far from perfect

There’s conflict and there’s strife

But you still can make a difference

By how you live your life

And so I’m very blessed to know

The wonders you will do

Because you are my granddaughter

And I believe in you.

Author Unknown


happy face“Happiness cannot be traveled to, owned, earned, or worn. It is the spiritual experience of living every minute with love, grace and gratitude.”

Denis Waitley,

Author and Speaker

Bite Size Muffins

bite size muffinI was having a craving for a little something, so I decided to make these bite size muffins using a mini 12 cup muffin tin. They’re quick, easy and don’t take a long time to cool off so you can enjoy them shortly after they’re done.

Mix together the following ingredients in your mixer, bake at 400 for 15 minutes and voila, you’ve got yourself a nice light snack of approximately 17 calories:

1 cup of flour

1 teaspoon of baking soda

1/2 teaspoon of salt

1/2 teaspoon of ground cinnamon

1/2 cup of unsweetened applesauce

1/2 cup of sugar or substitute

1/2 cup of water

Note: regular sugar will, of course, increase the calories a bit.

I like to take a couple of these and pop them in to my lunch bag for work.  It surely prevents me from stopping in to the coffee shop when I get that little craving!

Pressed for time?

8434986-a-cartoon-person-runs-a-race-against-a-time-clock-on-a-busy-dayHere’s a very effective quick workout if you’re pressed for time.  I find that it makes me sweat and really challenges my cardio. This is a circuit so make sure you have a watch to time each exercise.  Perform each exercise for 1 minute then immediately move to the next, no resting!  Once you’ve completed all five rest for 2-3 minutes then repeat twice, or three times if you’re feeling energetic.



  1. Wall ball- use a 10lb medicine ball or heavier for a real challenge
  2. *Push press
  3. *Squat-clean&press
  4. Box jumps you can use an agility box, bench or whatever is available to you
  5. Skipping- skip as hard and as fast as you can!

*Make sure you chose a weight that you can handle for a full minute

Let me know how it goes:)

Colin DeWaay Training

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