Posts Tagged ‘paleo’




These are hands down the best paleo brownies that I have made! I have to give a shout out to that’s where I found them! I could eat the whole pan easy by myself in one sitting. My husband has yet to try them so they are not husband approved yet but I’m 99.9% sure that he will love them also! They are also so easy to make and call for pretty normal ingredients. I didn’t have to make and special run to the store I had everything I needed already. I love that because I hate going to the store. lol I highly recommend trying these and if you do let me know how they turn out and if you love them just as much!!

1 cup chunky almond butter
1/3 cup pure 100% maple syrup
1 organic egg
2 tbsp butter, melted (or you can sub coconut oil melted)
1 tsp pure vanilla
1/3 cup unsweetened cocoa powder
1/2 tsp baking soda


1. Preheat the oven to 325 degrees F.

2. In a large bowl, whisk together the almond butter, syrup, egg, butter, and vanilla. Stir in the cocoa powder and baking soda.

3. Pour the batter into a 9-inch baking pan. Bake for 20-23 minutes, until the brownie is done, but still soft in the middle.

4. Attempt to not eat them all as soon as they come out of the oven! 😉


Morning everyone! This is a really good recipe that my husband and I tried last night. I don’t have alot of pictures from it because I let my husband do the cooking last night. They turned out great and I can not wait for the leftovers tonight! This was a random Pinterest find 🙂

Paleo Pork Chops With Caramelized Onion and Apple Sauce


4 pork chops with the bone in
Salt and pepper to taste
4 tablespoons coconut oil
1 large sweet onion, sliced
5 apples, cored and sliced
3 tablespoons natural organic honey
1 cup sodium free chicken broth


1. Sprinkle pork chops on both sides with salt and pepper to season, Slice Onions into skinny rings, skin apples and slice apples. Set Onions and Apples to the side for now.

2. Heat 2 tablespoons of coconut oil in a frying pan over medium heat.

3. Cook pork chops in coconut oil and cook for 5 minutes on every side until brown.

4. Add the remaining 2 tablespoons of coconut oil.

5. Stir in the onion, apple slices and honey.

6. Cook until the onions have caramelized and the apples turn soft. Stir in broth.
Pour the apple and onion mixture over the pork chops as topping.

We had Asparagus as our side and it paired perfectly!










2 large sweet potato, chopped
2 red peppers
1/2 sweet onion chopped or 1 small one
2 large handful fresh organic spinach
1 tomato, finely chopped
1 1/2 tsp extra-virgin olive oil (or oil of choice)
2 garlic cloves, crushed
Salt & Pepper to taste


In a skillet, sauté oil and garlic over medium heat for 1 minute

Add in chopped sweet potato and stir and sauté for about 7-10 minutes

Add peppers, onion, and tomato, Let sauté for about 10 minutes, stirring occasionally

Mix in chopped bacon (I pre cooked my bacon earlier in the day and broke it up so it was ready to go) If you dont precook let cook for 7-10 minutes

Mix in fresh spinach, and cook for 2-3 minutes, or until sautéed

Remove skillet from heat and serve hot

** I also added some over medium eggs on top and it made it perfect!!! **


Thank you Eat Smart Workout Hard for this information! 🙂 It’s great info!

So, you want to make progress with your health goals — but, how can you do that effectively?

The main areas to think about are always going to be healthy eating and sticking with your workouts — these are extremely important but just as hard to maintain over the long haul.

However, there are other important lifestyle changes which will help take your progress to a whole new level. and eventual all else will fall into place.

Here are 5 lifestyle changes to increase your fitness success dramatically:

1. Improve your sleep quality
Your sleep quality is essential for success… maybe that sounds crazy but that’s what I’ve found this past week while attending the Mayo clinic health and wellness symposium.
Sleeping poorly at night, or staying up too late, is not only going to make you crave more carbohydrate rich foods, but you’ll be more likely to struggle in recovery from your workout sessions, not to mention how it will effect your daily activities.

So, how can you do better with your sleep?
Try these tips :

-Get comfortable — mattress, pillows and bedding.
-Reduce noise-
-Sleep in a cool, well ventilated room.
-Make sure the environment is dark enough.
-Reserve your bed for sleeping — no work allowed!
-Some researchers believe that people who do not have a TV in their bed rooms sleep better.

2. Focus on daily movement
The gym is not the only exercise you need to get in. While intense workouts are extremely important, it’s those people who are more active on a daily basis, who really notice a difference in their overall body composition. So keep it moving.

3. De-stress regularly
Stressed out? If so, it’s time to take control of that, before it starts to control you!

Stress is one of the leading causes of psychological and physiological problems, so looking after yourself now is certainly worthwhile.

Tips for avoiding stress, include:

-Deep breathing techniques.
-Exercise — Pilates, jogging, or whatever you find de-stressing.
-Positive thinking, reducing negative thoughts within.
-Going to a quite place, taking a bath, reading a book.
-Avoiding “toxic” people. AKA Haters
-Laughing — even when you don’t feel like it.

4. Eat something new
One reason for getting bored with “healthy eating,” which I’ve discovered in my own fitness life. As a result you end up bored with your clean “diet,” and not eating enough fruits and vegetables, etc.

To help solve this problem, begin making an effort to try one new piece of produce every week.

Whether it’s a new seasonal fruit for a snack between meals, or a vegetable you’ve been meaning to have for some time, doing something different like this on a regular basis will help you stick with the plan and avoid boredom.

5. Set micro-goals
This probably should have been number 1. This journey is a slow step by step process. SO many people try to take major leaps uo front and burn out then quit. This journey is about sustaining. It is not a race. Setting daily mini-goals can really help you move forward to reach your goals.

These should be small statements, which you want to accomplish. Think of them as tiny steps closer to your end goal, bit by bit reaching your potential.

These micro-goals should be simple and entirely possible for you to achieve that day. For example, “I will eat 2 portions of fruit, and 5 portions of vegetables today.”

Micro-goals are wonderful, because they really boost your level of self-belief, in other words, you start to believe you can ‘get it done’.

Over time, this could mean the difference between you staying the course, or falling off the wagon, because you don’t feel like you’re progressing fast enough.

So, there you have it, 5 small steps to success!

What challenges do you face in trying to change your lifestyle?




Okay first I want to send a shout out to for this recipe! I’ve been on the hunt for a good Paleo pancake recipe and this one was GREAT! Now was it the perfect Paleo Pancake? I’m pretty new to Paleo so I can’t say for 100 percent that it is perfect but I can say I loved them and my husband loved them. I really couldn’t tell a difference in them so for me that’s what I’m always aiming for! Plus we paired ours up with some bacon pretty perfect pairing if you ask me. 😉 Now we still don’t do this way of eating 100 percent I would say maybe right now we do it 70 percent of the time. And I’m not sure 70 might even be pushing it. lol But we are trying to go get to 80 percent. (Thats the sweet spot you can still get all the benefits of it but you don’t have to do it 100 percent of the time) So we’ll see It might take us a minute to get there!

Question of the day- Do you do the Paleo lifestyle? If you do, do you do it 100 percent or less of the time, and finally how do you like it and how does your body feel after doing it for awhile?

Perfect Paleo Pancakes

Pancake Ingredients:
(serves 4 people)

1 Banana
6 eggs
1/2 cup coconut milk (NOT the kind in a carton for drinking, The kind in a can.
6 tbsp coconut flour
1 tsp vanilla extract
1/4 tsp baking soda
1/4 tsp baking powder
Pinch salt
1 cup of blueberries (Optional I love fruit in my pancakes!)
Butter or coconut oil for the pan

Cooking Instructions

1) Put banana, eggs, and coconut milk in a blender (I found it worked better than a food processor and added lots of air) and blend until totally smooth.
2) Add to the blender coconut flour, vanilla, baking soda, baking powder and salt. Blend until combined into a smooth batter.
3) Heat butter or coconut oil in a pan over medium heat.
4) Make pancakes about 3-4″ in diameter (seemed to work best). You will cook them for 2-3 min on each side but you have to be mindful since they wont form bubbles when they’re ready like regular pancakes do, but the sides will come in a bit when they’re good to go. If you can’t slide your spatula under it with ease, let it go another minute.
* Be careful when flipping. The batter will still be pretty wet so if you flip too aggressively, you wont get nice round pancakes. (She nailed this one when she says be careful b/c mine turned out horrible lol my husband took over and finished to cooking!)


Okay here we go- This is how Sept went

September goals

1. First and most important is getting everything in order so I can start my second certification and a couple courses. I want to get my ACE Health Coach certification, take a Nutrition/Weight Management course and Sports Performance course. By October I want to be working on these!

Okay- One goal met- Check! Everything is in Order, I’ve recived my books and I’m working on getting my certifications!

2. I need to get a tan for our cruise October 5th! Its a 7 day eastern Caribbean cruise. Normally I’m always tan all summer long but this summer was a little bit different with our 8 month old son. My pool time is pretty limited and the beach really hasn’t happened this year.

This did not happen! LOL but I did get tan on the cruise! IMG_0508

3. To drink water, water and more water. At least 4 full East Cooper cups a day of water. My East Cooper cup is the one I got at the hospital when I had Bryden and it is 28oz. So that should be a pretty good amount of water.

2nd goal met! Check! 🙂 I think some days I far exceeded this amount! I feel so much better when I’m drinking enough water!

4. To do crossfit at least four days a week if not five days.

3rd goal met! My husband I have been doing it five days a week and right before vacation six days. Six days was a tad much and our bodies were very happy they got a nice break! 004

5. Move to the blue band for pull ups!

I’m not sure I think I might be there I haven’t attempted it sence we have been back. I’ll try the next time we do pull ups! I know when I used the green band yesterday it was really really easy. So hopefully that’s a good sign! 52e26a99b6f7040b9f0608613b6dd175

6. Work on my handstands! (I need to have them good for the cruise! I need pictures at all the different beaches don’t I?)

Improved them but still want to keep improving and move up to walking! Got lots of good handstand pics on the cruise! IMG_0263

7. Really get back into my meal planning. Last week went really good so now I just have to keep it up and not slack! We feel so much better when we cook at home and we try all different healthy meals. Eating healthy doesn’t have to be boring or taste horrible! And we save so much money when I meal plan. I plan a week of meals go to the store once and that’s it for the week. No random store trips. Saves a ton and I mean a ton of money! When does anyone ever go in the store for one thing and come out with only that one thing? I know we NEVER do!

Well this didn’t happen I was to concerned with the vacation to really concentrate on doing this. But now I’m in full meal planning/Coupons/Saving money mode! Need to save for our next Cruise! 452408b7976203560dc6c4a11144bcc9

Sense October is almost over I’m going to wait till November and do a list of November goals!!! Who wants to do this with me?!?! 😀 I think it’s a great way to work harder on sticking to them!