Free to be Gluten Free.. Yummies

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So lately I’ve noticed more of a sensitivity to gluten ( bloating ).. so I try to stay clear when I can.. and it makes me feel much better.. ūüôā ¬† But Im always looking for a little something that … Continue reading

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SUPER BOWL of yumm..

IMG_8079Move over hot wings…. Cauliflower and Broccoli HOT Poppers just made a touchdown !!

Looking for a great new Vegetarian/Vegan ¬†Super Bowl Finger Lick’n Good Snack?

In as little as 15 minutes (5 for prep and 10 to roast).. you are ready for game time.









  • One large head cauliflower – cut in to bite size pcs
  • Brussel Sprouts – around 20 or so cut in half
  • Rinse, drain ¬†and DRY ¬†Cauliflower and Sprouts
  • In a bowl combine 1/2 tsp ¬†EACH ¬† ¬†salt, pepper, chili powder and cumin ¬†( I used 1 tsp each.. proceed with caution if you do that.. LOL ¬†)
  • Put veggies in a big bowl and make sure they are dry.. so the dry ingredients do not stick to any one pc.. but mix evenly.
  • Pour dry ingredients over veggies .. and mix well with hands to coat all ..
  • Lightly spray a cookie tin with non stick spray ( I used coconut oil spray)
  • Add veggies on tin and bake on 400 ( preheated) for about 10 minutes.. stirring once at half way mark..

Fun to pop in your mouth as is.. ¬†or serve ¬†with a ‘dip’ of sorts (think hummus?) or as I will .. served over zucchini “pasta” for ¬†a ¬†meal .


Create a great day !










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Splish , Splash…. stay healthy to take a bath !

If you follow my blog. .. or fb page, then you know I had a Sesamoidectomy just two days ago..

Yeah , yeah.. I know .. so what?   NO big deal .. Its a minor surgery , as surgeries go,  and more than likely I will make a full , pain free recovery in just under 120 days..

So whats the big woop about.. ?

IMG_4443Well, I took a bath today ¬†!! ¬†Two days post op ! ¬† And if I ever needed a reason to keep my weight ‘healthy’ and my body strong.. I found that reason ¬†TODAY.

As ¬†the “Happy ¬†Health Counselor” I stress keeping yourself ¬†healthy for many reasons..cholesterol , diabetes, cancers, digestion issues, obesity etc. ..and advocate the basic ¬†good food choices ( less meat, more greens , fruits and veggies).. and an efficient ¬†“get up and do something” for 30 minutes a day type of work out … ¬†but ¬†honestly.. up until TODAY… I never realized how important all that is for just the basic necessary needs of LIFE.. like a Bath. ¬† ¬†A healthy weight and strong body ¬†are KEY to taking care of yourself daily, which I absolutely overlooked and took for granted.

My injury is one to my foot (removal of sesamoid bone).. which means NO weight / NO walking ..(the next 11 days..) till I get my stitches out.. oh, and I cant get it wet of course.. so no other option then a bath.. Foot in a plastic bag, hanging out of the tub !

My intention ¬†when I thought about this bath was to relax a little…. I even took in a few magazines.. LOL, well that thought went south as soon as I attempted to lower myself in the tub with the use of one leg.. shhhhheeeesh.. ¬† ¬† ¬†Now , I am¬†¬†on the avg/low ¬†side of my “Ideal Weight Scale” and I do work out (cardio and strength train) at least 30 mins a day, but holy moly.. .my core (abs) were engaged almost the entire time ¬†I took my bath… yep.. just trying to keep my balance and keep my body stable (upright) while washing my body, face and hair was a chore.. had I not been ¬†strong and at a healthy weight.. I cant imagine the outcome… there may have been another injury.. possibly for me.. or even my helper.

So there it is.. Just ONE more reason, and in my opinion.. a really good one to stay healthy.. ¬† cause if you don’t care about how you look healthy , you will most definitely care when you are sick.. ¬†trust me.

Create a great day  !

NOTE.. Im also documenting my healing process (see blog post on thread)

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Go Green.. and Blue ! Zucchini & Blueberry Muffins

While looking for a fun addition to my take to work meals.. I came across a great recipe.. for a snack, lunch addition or even breakfast…
Oh.. and did I mention.. its Gluten Free, dairy free, nut and egg free.. BUT BIG on flavor
Blueberry  Zucchini Oat Muffins..
Real ingredients: 
  • 1 cup GF ( guten free) rolled oats
  • 2 cups GF oat flour
  • 2 TB chia seed meal or ¬†( I just used just chia seeds )
  • 1 ts baking soda
  • 1 ts baking powder
  • 1 ts sea salt
  • 1 ts ground cinnamon
  • 1.5 cups fresh grated zucchini
  • 1 cup almond, soy or coconut milk ( I used almond milk)
  • 2 TB fresh lemon juice
  • 1/3 cup (liquified) extra virgin coconut oil – I may sub with apple sauce next time.. a thought?
  • 1/3 cup of organic ¬†honey or maple syrup
  • 1 BIG cup of blueberries ( fresh or frozen)


  • Add all dry ingredients (not blueberries) with ¬†honey and zucchini ¬† in a big bowl.. and mix together..
  • in another bowl.. mix your choice of milk, lemon and ¬†coconut oil ..mix well .
  • Add wet ingredients to dry and mix well..
  • Slowly fold in blueberries to the mixture.. careful not to break blues..
  • spray muffin tin with coconut oil spray.. and fill cups to top with mixture.. makes just 12 small muffins total (Note.. I used paper .. but suggest no paper spray only )
  • Bake in pre heated oven 350 for about 35 minutes.. or until golden on top and not gooey in side..

Oh.. and when I asked my honey after he ate one what he thought.. he said ¬†” I could easily eat 3 or 4 at a time….. but I wont”.. I think that is a good review..

ENJOY.. they are super easy to pack for a snack.. or lunch!

Create a great day !


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How sweet it is… NOT !

Jan 2, 2013 and I’m not playing around…  Lets talk about SUGAR..

And since you already know my ‚Äėstyle‚Äô.. I will get straight to the point!

Sugar is really bad for you.. I know I know.. Our bodies need glucose (pretty word for simple sugar) to survive right?  And its already  present in our bloodstream, liver and also our muscles use it as energy..   ALL true.. but .. did you know that  too much sugar  = more stored fat, more risk of diabetes, more risk of heart disease, skin issues , cancer (yep cancer loves sugar) and a great chance for obesity too..

So what to do??    If you do nothing new in this new year.. Reading your food label for the sugar content is the best possible change you can make for your health in 2013..

My basic advice… since a gram of sugar has about 4 calories ( Im rounding up for you scientific types)  if you are a woman.. a nice figure of 100 calories, or about 25 grams, (6 tsp)  of ADDED sugar per day is just enough..  for a man my basic conversion would be 150 calories, or about 37 (ish)  grams (9 tsp)  of  ADDED sugar per day… and here’s how you do that.

First of all ‚ĶKNOW¬† what you eat..I always inform about a¬† CLEAN ‚Äėdiet‚Äô.. what does that mean to me? ¬†No packaging.. ¬†yes.. just a basic CLEAN diet of fresh fruits and veggies, lean meats , whole grains and beans….. and if you want a muffin or a cookie.. make it yourself.. you will know exactly what‚Äôs in it..

Okay, its not realistic you say ( I can hear you).. so here‚Äôs a solution.. READ labels and know how much sugar you are eating..‚Ķ YES, if you MUST eat something out of a package.. keep your grams of sugar per serving around 9 (or less, to be really good) .. which is roughly 36 calories of sugar, ¬†if you are doing the math..¬† Oh.. and keep in mind too that¬† packaged products have ¬†all kinds of hidden sugars.. (see list below) ¬†so don‚Äôt just look for the word¬† sugar.. you must read the grams PER serving….

No one said this was going to be easy..  this is harder than you will imagine.. BUT  imagine this.. if you start reading your packaging ..and start thinking about sugar just a little bit.. EVERYTHING may just change for you..

Unknowingly ( well, just by keeping sugars at bay) you will lose a few lb’s, you will have more energy, no doubt ( don’t think of the sugar high.. its not sustainable energy) and you will feel better.. overall.

Oh..and for those that say I cant find any food product with just 9 grams of sugars or less per serving‚Ķ my response to you….¬† DUHHHHHH¬† .. Manucturers know how very addictive sugar is.. . The more our body has, the more it wants.¬† ChaCHING!

YOU need to be aware and smarter than those manufacturers.. which is exactly why I wrote this blog post.

Now I know that you may not change your sugar intake  over night.. but at least now you are thinking about it.. armed with a little information too… right?

Hey, for fun..  if you have kids.. try  limiting their sugar intake!  (umm.. they eat what you buy them)   You will be surprised if you do..  they will NOT crave sugar like the other kids .. and believe it or not.. they will taste the sugar in some of the packaged products when they do  eat it.. they may just  start to  and say the food is too sweet. YES its possible..

Oh and one more thing.. ( I cant figure out how to edit this blog .. lots I can write about).. when you are juicing.. if you do juice… remember .. MORE veggies / less fruits..¬†¬† YES even fresh fruit juice can be bad.. if you have too much.

AND don’t worry.. ( if you are? LOL ) ¬†I have not forgot about ‘fake’ sugar or sugar substitute.. I really need to get my day started.. I’ll be writing about that soon..

Create a great day..


Here are a few words that you may not know are actually  SUGAR

Lactose: Sugar from milk. ¬† think ¬†“Lactose intolerance”

Maltose: Sugar from malt

Fructose: Sugar from fruit

Dextrose: Sugar from starch ¬† ¬†ie: ¬†“corn sugar”

Sucrose: Refined sugar from sugar cane or beets

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Peas on earth… Perfect Vegetarian Pea Soup.

photoLess is more for this super yummy vegetarian pea soup.. and you wont miss a thing.

  • 16 oz ¬†bag of split peas
  • 1/2 bag of organic ¬†baby carrots already peeled.. I chopped in to small pcs. ¬†( want traditional carrots.. use about 5 big ones peeled and chopped)
  • 1 medium sweet onion.. chopped small
  • 2 cloves of garlic (mashed and chopped small)
  • 1 tbsp sea salt
  • 1/2 tsp pepper
  • 3 cups vegetable stock – low sodium ( ¬†I used trader joes)
  • 3 cups water

Add it all in the slow cooker peas on the bottom, then carrots and onion/garlic on top  and  add liquid last.. turn on HIGH for 5 hours or low for 8 hours.. DO not stir for 3 or so hours ( if on high) and/or 5 hours (if on low)..

Serve topped with garlic croutons if you’d like .. or a scoop of quinoa in the soup.. YUMMO

Create a great day !

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Where’s the beef? NOT in this fantastic Vegetarian Chili..

photoNot going to lie.. I made this on a whim.. just wanted something warm and hearty and … kind of easy ..¬†What I got was FABULOUS…

Its this simple..

  • 1 box of trader joes black bean latin style soup (19 oz)
  • 8 oz ¬†trader joes vegetable stock (in a box) low sodium
  • 2 cans trader joes organic garbanzo beans – 15 oz ea.. rinsed/drained
  • 2 cans trader joes organic kidney beans – 15 oz ea .. rinsed/drained
  • 2 cans ¬†trader joes vegetarian baked beans – 15 oz DO NOT rinse use liquid in can too
  • 2 cans trader joes organic diced tomato (no sugar added ) use entire can with the ‘puree’
  • 2 cans traer joes organic (no sugar added ) whole kernel ¬†corn ¬†15 oz ..rinsed/drained
  • 1 medium ¬†whole sweet onion ¬†– chopped small
  • 1 green bell pepper – chopped small
  • 6 stalks of celery – chopped small
  • 2 cloves of garlic – chopped small
  • 1 .5 tbsp chili powder ¬†( or to taste .. but this is what I used)
  • 1 tbsp each ¬† dried parsley , dried oregano and dried basil

ADD it all in your slow cooker and turn on high for for 3 hours or till beans are soft.. I had it on for 3 hours.. and it was just right.

Feel free to cut in half.. I made enough for an army.. or just to throw in the freezer for another snowy/rain day.

UMMM.. did I say it was easy??    ENJOY..

NOTE:  I chose to use all trader joe brand products.. for a two reasons.. .. I was in Trader Joes when I  decided to make the Chili ( inspired by the black bean soup and beans)  and also.. when I questioned the manager about their labeling.. (looking for GMO FREE) , he assured me that if the label says Trader Joes.. it is assured GMO free..   win/win.

Create a great day !

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