Hey all!  Happy Kale Day!

I know I have been MIA for like two months since the TransRockies!  Eeek!  Sorry about that.  We’ve just been crazy busy and as can be expected, I was a hot mess (when am I not?!) following the TransRockies and needed sometime to kind of “reset.”

Well I did this fabulous 10 day yoga detox at Kashi Yoga Ashram in Atlanta, and I was all balanced and zen and healthy for like two weeks.  It was awesome.  And as can be expected – you guessed it – I’m a hot mess again!

Anyways, I’m working on posts regarding the rest of the TransRockies…and a super awesome six hour race that I accidentally won!!!!  So I’m hoping to post soon.

In the meantime, the blade on my VitaMix got recalled and I had to send it back for repairs.  I’ve been VitaMix-less for like 10 days.  It’s awful.  However, Pooky couldn’t go without his smoothies so I pulled out the old Ninja and she’s been serving us fairly well.  Just takes a little more elbow grease and you have to be a little more selective of your ingredients since it doesn’t quite pulverize everything in sight like the VitaMix.

So this a.m. I made a random smoothie that came out so awesome I had to share!

Did you know that pina coladas are one of the drinks (behind Blizzards I think) that have the highest amount of calories?  It’s true!  Google it.  Everything on Google is true, and we all know this.  Well, regardless if that’s true or not, it’s pretty obvious that a pina colada is not good for you.  But it tastes so good, right?  And a pina colada at 7AM really isn’t good for you…But it’s been a stressful week, and I need a pina colada at 7AM!!!

Well here I am to the rescue with the Green-a-Colada.  Tastes great and will fully detoxify all of the crap stored up in your body.  A great wake up or mid-day or late night treat!



  • 1 cup organic non-gmo not from concentrate coconut water (I like Harvest Bay) (also you may need more depending on how thick you like your smoothie)
  • 1/4 cup fresh squeezed orange or pineapple juice (or more coconut water, or unsweetened almond milk or water – whatever you like. today I didn’t mind the extra sugar so I used 1/4 cup fresh squeezed OJ…when I’m counting the calories I probably would’ve went for almond milk or water)
  • 1 medium golden beet peeled (unless you have a VitaMix…I was without today so I peeled) and chopped small (again, unless you have a VitaMix or Blendtec you can leave in bigger chunks) – it probably came to about 3/4 cup
  • 1/4-1/2 cup frozen organic mango
  • 1/2-3/4 cup frozen organic pineapple (ok, ok all I had today was Dole so it wasn’t organic.  So sue me.  Also I don’t know how much I used.  I’m thinking it was close to the 3/4 cup because I wanted a bigger smoothie)
  • 1/2 small frozen organic banana – I break mine into chunks before I freeze them and I used two chunks which is like 1/2 a banana or probably 1/4 cup if you’re measuring
  • Handful of organic spinach or baby kale (I use Organic Girl – you could also  sub whatever green you have on hand.  Spinach will be milder though and yield less of a greens taste if that bothers you.  Also it blends better if you have a crappy blender)
  • 2 teaspoons of Greens Powder (I use SunFood Sun is Shining.  It’s expensive, but there are 45 servings in a bag and it’s amazing stuff.  I’ll post the side of the bag below.  It’s super good for you…but warning, if you’ve been eating a lot of toxic crap, it will, uh, “detox” it out, if you know what I mean…but in a good way 😉
  • 1-2 teaspoons of raw, organic coconut butter (I use Artisana brand (they make amazing raw nut butters too). It’s amazing and makes the smoothie.  If you don’t have it, you could probably use unsweetened coconut – maybe a tablespoon or two depending on how much you like – I just eye balled the coconut butter – using a bigger sized spoon and not filling it up all the way)
  • Small spoon of Stevia in the Raw (or stevia or sweetener to taste – may want to wait until the end and see how much, if any, you need.  I just used a small bit)
Let's start with the coconut water!

Let’s start with the coconut water!

And the beets!  The yummy yummy golden beets!

And the beets! The yummy yummy golden beets!

Frozen fruits!

Frozen fruits!

Don't forget the greens!

Don’t forget the greens!

You could eat this straight from the jar.  But don't!

You could eat this straight from the jar. But don’t!


Add ingredients as listed.  And then blend away!  Taste at end to see if you need sweetener.

Green goodness!

Green goodness!

This is a delicious smoothie, and will fill you up.  It’s got lots of protein, antioxidants, fiber, minerals, vitamins, probiotics, and enzymes and is super good for you!  Just don’t skip the greens powder if you can!  It will taste fine without it but you’ll be missing so much nutrition!  If you don’t have greens powder, then up your spinach and/or kale to give you an extra boost.

The magic ingredient!

The magic ingredient!

Here's what makes it so good for you!

Here’s what makes it so good for you!

AND if you’re wondering where I get all this crazy stuff I’m always mentioning like Sun is Shining Greens Powder, Artisana Coconut Butter, Stevia in the Raw, Red Sea Salt, Cocoa Nibs (great smoothie recipe with these coming soon!) etc etc… one place – Amazon!  It’s awesome!  I am a Prime Member which means I get free two day shipping and $3.99 one day shipping on almost everything (you also get stuff like free tv shows and movies to stream – but I’m more about shipping weird products to myself quickly)… if you’re interested they are doing a free 30 day trial – you can sign up here.

OK now enjoy your Green-a-Colada and imagine you’re at the beach! I have the space heater blasting in my office, so it feels just like the tropics 😉

Happy Thursday Kale Day!  Go drink something green!

Happy Thursday Kale Day! Go drink something green!

Promise to get some new posts up soon and some info on coaching.  Until then, happy trails  😉

Zucchini, Potato, Tomato Frittata

I ran a race on Saturday…during taper time…real smart goat!  Oh well, it was fun and I got 2nd place!  Yay!  Saw some fun friends too.

But it tired me out.  Apparently I haven’t been running fast for quite some time.  And all this LSD (long slow distance – not psychotropic drugs) has made me slow.  So running fast was tiring on the old body.  And I slept like a rock Saturday night.  So much so that we didn’t get up until 9AM on Sunday!!!  By the time we made it out of the bed and up and around it was 9:30AM and by the time I was messing around to make us food it was after 10.  So brunch was in Order.

It consisted of a new experimental green smoothie, and I asked Pooky what else he wanted.  He opened the fridge and said, use up what is left in here.  And use eggs.

I looked at what I had.  Eggs, check.  An old zucchini, a part of a yellow squash, some cute little San Marzano tomatoes, and some frozen cubed fried multicolor potatoes left over from last week’s long run.

So I decided a veggie frittata would be yummy!

Further proof of my horrible picture taking ability.  And I forgot to take pics along the way!

Further proof of my horrible picture taking ability. And I forgot to take pics along the way!


  1. 2 whole eggs; about 4 egg whites (essentially I just used what was left in the carton.  Can’t remember, might have been 6 or 7 eggs)
  2. A small zucchini – I sliced it into fourths and then into small match stick shapes.  You could cut it however you want.
  3. A good handful of small tomatoes – I used these San Marzano that I found at the store recently. I am addicted to them.  They are awesome in everything.  I just sliced them lengthwise and took out the extra seeds.
  4. A few baby potatoes – preferably a mix of red, white and blue! Chop into small fourths so that they cook fast.  Mine were already cooked ahead of time, so you could also do that too (I usually steam them until almost done, and then fry them the rest of the way in a pan of coconut oil to crisp them)
  5. A red onion would be great in here too. I had one, but I was too lazy to chop it up.  I would advise you do so if you have one!
  6. Sea salt, fresh ground pepper, and garlic or garlic powder to taste.  Some fresh chopped basil would be amazing with this too, but I didn’t have any.

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Take a deep pan over medium heat.  Spray with cooking oil.  Add a little oil of your choice.  I used olive oil today because that was what was laying around.

If you are using the onions and if your potatoes are not pre-cooked, put them in the pan and put a lid on it and let them get cooked half to three fourths of the way.

In the meantime, chop your veggies.   Put you eggs into a bowl or cup and wisk them until completely combined.

After the onions and potatoes have been cooking for a while, then add in your zucchini and/or squash, and tomatoes.  Cook until everything is tender and a bit browned (or however you like it.  That’s the cool thing with veggies.  You can cook them a little – or a lot, and they’re always safe to eat and yummy!

Once you have your veggies to the desired consistency, add in a little more oil to coat the bottom of the pan and add in the eggs. I then gave everything a good stir to combine and even out the veggies.  Then I put the lid on and let it cook for a while.

I checked the bottom of the eggs and it looks browned on the bottom.  You can either then put the skillet under the broiler to finish out the top OR what I did was loosen the edges, take a big plate on top of the skillet, give it a good flip and then turn it over in the pan to finish up the other side.  Alternatively, I’m sure if I would’ve let it keep cooking the top would’ve gotten done eventually but I preferred it a little more even.

I topped with sea salt, freshly ground pepper, and a touch of garlic powder (not salt!).  If you have some fresh basil, it’d be great on top!

Cut into four wedges and brunch (or brinner!) is served!

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I eat it with a green smoothie for the win!

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Refresh Smoothie

Hey all!  So I have discovered this super amazing place in Atlanta – the Rawesome Juicery.  It’s awesome.  And delicious.  I am completely addicted to it.  It’s in the Sweet Auburn Curb Market downtown.  It’s really only about 6 or 7 minutes from my house by car, but it’s   kind of out of the way and they are doing street car construction down there…so I can’t go all the time.

I have a juicer of my own, but I can’t seem to get the proportions right when making juice and I also hate cleaning it up.  So I thought, let me try to make something juice like in my Vitamix.

Well this is what resulted.  Not at all what I was going for, but equally delicious!  Hope you enjoy!


  1. 2 small organic apples peeled and cored
  2. 1 large (or two small – mine was humongous) organic cucumber peeled and cut into a few large chunks (doesn’t have to be seedless, they get pulverized in the blender, you won’t notice)
  3. 2 or 3 large handfuls of spinach
  4. A couple handfuls of frozen pineapple (I just used what was left in the bag so I have no idea)
  5. A small handful of fresh mint leaves (optional…I put in for mine, left out for Pooky.  He is not a fan
I didn't get all the ingredients up you'll just have to be ok with this post-shot of some extra produce left in the fridge!

I didn’t get all the ingredients up front…so you’ll just have to be ok with this post-shot of some extra produce left in the fridge!


Put your cucumber chunks and apple chunks into the blender.  Blend them until liquified.  I had to use my stopper thing to push them around to get them going, but then they blended just fine without added liquid.

Next add in your spinach, frozen pineapple and optional mint and blend until smoothie and frothy!

My hand looks creepy. Disregard.  The smoothie is still good!

My hand looks creepy. Disregard. The smoothie is still good!

Mine made 2 pint glass sized servings.

I enjoyed mine with a veggie frittata!

I enjoyed mine with a veggie frittata!


Cocoa Cherry Berry Smoothie

Pooky must have read somewhere that it is good to eat purple things.  He is always asking me to give him purple things to eat so he can get his antioxidants.  So I’ve been making a lot of berry smoothies…like the Very Berry Detox Smoothie…

So when he asked for purple again today, I thought I needed to mix up the berry smoothie a bit.

Makes 2 Smoothies:

Chocolatey goodness!

Chocolatey goodness!


  1. 1-1.5 cups plain unsweetened pure coconut water + 1-1.5 cups water (you want to aim for about 2-2.5 cups of any combination of liquid – and go for unsweetened liquids like coconut water, coconut milk, almond milk, cashew milk, etc)
  2. 2 scoops chocolate Sunwarrior Warrior Blend Vegan protein powder (or favorite protein powder of choice.  you don’t have to use  protein powder, but I like to have protein first thing in the morning to kickstart my metabolism)
  3. If you’re not using chocolate protein powder, use 1-2 tablespoons of cocoa powder.  Use unsweetened and don’t use dutch processed.  I use Nativas Naturals Cocoa Powder.  (You will also probably need to double your stevia or preferred sweetener especially if you’re using good cocoa powder)
  4. 2 spoons stevia in the raw (or other sweetener of your choice.  You may need to up this if  you use the cocoa powder in lieu of protein powder)
  5. 2 spoons organic flaxseed meal or 2 scoops chia seeds pre-soaked in about 4 oz water
  6. 2 big handfuls organic spinach (don’t be shy!  if using kale, just probably want to go with a few leaves)
  7. 1 small handful raw, organic almonds (optional – could use cashews or pecans too! OR a few spoons of organic, unsweetened, unsulfered dried coconut might be good too!)
  8. 1-1.5 cups frozen pitted organic sherries + .5-1 cup frozen assorted organic berries (I used about 1.5 frozen cherries and about 3/4 cup frozen mixed blueberries, raspberries, blackberries)
  9. A few drops pure almond extract

2013-07-31 07.29.49


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Put all ingredients in blender in the order stated.  Make sure to use frozen fruit for a nice frosty shake. Select smoothie function on blender or blend for 1-2 minutes depending on strength of blender.

2013-07-31 07.35.52


Breakfast for two ;)

Breakfast for two 😉

Very Berry Detox Smoothie

Eat a little too much crap last night?  Feel like you need to start a new this morning?

Well you’re in luck!  Here is the perfect breakfast smoothie to help you detox while being nutritious and delicious at the same time!

2013-07-29 09.15.40

Very Berry Detox Smoothie (serves 2)


  1. 11 ounces plain pure coconut water + 1 cup water (or whatever amount you want depending on how watery you like it – also you could use water instead or unsweetened almond or cashew milk – essentially you want a little over 2 cups liquid)
  2. Large handful raw organic cashews or almonds (I prefer cashews…and don’t use either if you’re using nut milk in #1)
  3. Two scoops Vanilla Sunwarrior Warrior Blend vegan protein powder (or powder of your choice – or omit if you don’t care about protein or don’t have it.  I like to start my day with something high in protein to kick start my metabolism!)
  4. Two big spoons ground flaxseed or chia seed (if using chia, pre-soak it in a little water first to help your body absorb it)
  5. Two spoons of stevia in the raw cup for cup (or one packet – or you can omit or replace with agave, honey, etc if you don’t mind the extra sugar/calories)
  6. Two large handfuls of spinach (or kale/spinach mix. I used all spinach today because it’s milder and the smoothie was for Pooky.  Don’t be shy about it either.  You won’t even taste it in there, I swear!)
  7. Two heaping cups of mixed frozen berries (I used blueberries, raspberries, and blackberries one day.  Another day I also added cherries)
  8. Optional: a few drops of pure vanilla extract and/or almond extract; a few spoons of unsweetened, unsulfured dried shredded coconut

2013-07-29 09.05.432013-07-29 09.05.54


Add all ingredients to  your blender in the order specified above.  If you have a Vitamix or Blendtec or other “fancy” blender, choose the smoothie setting and let her rip!  If you have a regular blender, then you’ll probably need to blend for a minute or two depending on the power of your blender and how smooth you like it.  Also, don’t forget to use FROZEN berries, or your smoothie won’t be nice and cool.  I like using frozen fruit instead of ice because it makes the smoothie richer and less watery.

Pretty in purple!  Hello antioxidants!

Pretty in purple! Hello antioxidants!

Finished product!

Finished product!


Simple Grain Free Banana Breakfast Cakes

Simple Grain Free Banana Breakfast Cakes

So the other day my fellow Swim Bike Mom friend, Katherine, posted to my wall asking me if I had given her a recipe that she found delicious.  The recipe was as follows:
One egg, one banana, fry in butter and top with cinnamon and sugar.  Simple enough.  But I did not give her such recipe.

However, I have been craving pancakes for weeks.  Now that I’m mostly gluten free, my pancake options are limited.  I can make them myself at home from some yucky weird gluten free mix that is probably not very nutritious and full of empty rice flour calories and sodium.  I can make my Goat Crunch Cakes (or whatever the heck I named them at the time).  They are good, but not quite the light fluffy pancakes I have been wanting.  I have found one restaurant where they are amazing.  Stone Soup Kitchen in Atlanta makes vegan, gluten free, cornmeal blueberry pancakes.  They rock.  But it’s always so busy on the weekend, and well, we’re just too lazy to drive there and then have to wait.  Plus, they use the standard Bob’s Red Mill Gluten Free Flour blend, which is fine, but not super nutritionally in my opinion.

So I remembered Katherine’s recipe which had stuck on my mind. I had some icky looking bananas on the counter; a fridge full of organic brown eggs; and I had a 20 miler on the horizon and could use a substantial, yet not heavy breakfast to fuel me.  And thus, this recipe was born.

2013-07-21 11.32.38

I tweaked it a bit to suit my needs.  The pancakes came out sweet, light, and dare I say – fluffy!  And all without any icky ingredients!  Plus, they took no time at all.  I ate about half the batch

And I paired it with a very light homemade green beverage packed with antioxidants and chia seeds to fuel my run (I call it my homemade Goatorade)!



  1. 1/2 cup mashed ripe organic banana (mine were brown spotted on the outside, but still firm on the inside. I don’t think it’d be good with the super mushy ripe ones)
  2. 2 large organic eggs
  3. A little baking powder (make sure it’s aluminum free…and it’s probably about an 1/8 of a teaspoon…I don’t have an 1/8 measuring spoon, but I used about half of my 1/4 measuring spoon…)
  4. One Tablespoon of organic brown sugar (I actually probably didn’t need to add it, but it was delicious either way.  Again, I didn’t measure precisely… I just stuck my hand in the bag and grabbed a little.  Seemed like a tablespoon to me)
  5. A good dash of cinnamon (Sorry, as you can guess, I don’t know how much…it was a few dashes)
  6. One Tablespoon of Almond Flour (You probably could get away with it without this, but I haven’t tried it without)


First I took my banana (I started with one small one and ended up using about one and a half small ones) and mashed it with a fork in the measuring cup until I had it pretty mashed up and had a half a cup.

Did you all see that article that a Japanese study found that brown spotted bananas can help combat cancer cells???  Who knows if it's legit, but this recipe will make you want to eat brown spotted bananas regardless ;)

Did you all see that article that a Japanese study found that brown spotted bananas can help combat cancer cells??? Who knows if it’s legit, but this recipe will make you want to eat brown spotted bananas regardless 😉

I put this in my Kitchen Aid Stand Mixer and added all of the other ingredients.  You could also probably just beat by hand as well…but I’m lazy and I have this fancy device, so I might as well use it!  Plus I think it helped make them fluffy because the Kitchen Aid isn’t lazy and beat the hell out of it.

I meant to take a picture of the batter, but when I remembered to, this was all that was left ;)

I meant to take a picture of the batter, but when I remembered to, this was all that was left 😉

While it’s beating, heat your pan or griddle over low-medium heat.  Grease with some coconut oil or your spray of choice.

Once it was all thoroughly mixed and my pan was heated, pour in batter.  These cook best over lower heat…so just be patient!  Also they come out much better in small pancakes – think IHOP silver dollar size 😉

You’ll probably have to wait at least 5 minutes or so for the first side to get done (at least on your first batch when the pan is still heating…)….when you note the sides firming up and some bubbles on top…then flip and cook through to your liking on the other side.

OK not the best picture, but you get it!

OK not the best picture, but you get it!

I found these really good plain….but if you want add some pure maple syrup, or as I ate the later, topped with walnuts and bananas.  You could also top with mini dark chocolate chips or some pureed fruit and they’d be awesome.

I'm proud that I took decent pictures this time, so you'll get more pictures than you need ....

I’m proud that I took decent pictures this time, so you’ll get more pictures than you need ….

I ate the rest of the batch at room temperature out of the fridge by hand – like little cakes – the next day and they were delicious!


I think I finally took a good looking food picture!!!

I think I finally took a good looking food picture!!!

A Happy Goat-day and Pumpkin Crunch Cakes with Apple Topping!

Flourless Goat Crunch Cakes with Apple Cinnamon Topping!

Today is my birthday!  Better known as Lizmas.  Its the big 3-3! I’m an old woman, but a fast old woman at least 😉

(On the trails...on the trails!!!  Get your heads out of the gutter people!)
(On the trails…on the trails!!! Get your heads out of the gutter people!)

I got lots of awesome gifts.  Amongst the many awesome gifts was a personalized velour sweatsuit from Pooky:

Pimpin' ain't easy ;)
Pimpin’ ain’t easy 😉

He of course had to get himself one as well…

He's been dreaming of a velour jumpsuit for years ;)
He’s been dreaming of a velour jumpsuit for years 😉

He also got me a Vitamix!!!!

Ohhh more recipes coming soon!!!!!
Ohhh more recipes coming soon!!!!!

I haven’t had time to whip it out yet because I’ve been too busy diving into these.  If you live in Atlanta and have any sort of food allergy and haven’t been to Dulce Vegan bakery yet, then you don’t know what you’re missing!!!  SO good.

Nom nom nom (Rosh Dawg style ;)
Nom nom nom (Rosh Dawg style 😉

So anyways, I woke up this morning on Lizmas… I was set to celebrate Goat style – with 2.5 hours on the spin bike and an hour of yoga.  SO I needed a power breakfast.

Speaking of Queens...2.5 hours on the bike today.  Not so good for the queen.
Speaking of Queens…2.5 hours on the bike today. Not so good for the queen.

I’ve eaten steel cut oats, eggs, smoothies, single serve goat-meals for weeks…I needed something new today.

I looked around … I didn’t have much to work with here… then I saw a can of pumpkin in the back of the cupboard.  Mmmm pumpkin.  Who doesn’t like pumpkin.

Of course this made me think – pumpkin pancakes.  One of my favorites!  But I didn’t want to get weighed down with ucky yucky flour and I’ve already been sneezy and tired enough from the pollen, so I didn’t want to compound that with some flour.

So these Flourless Goat Crunch Cakes are what came to mind.  Then I also require fruit topping for all my waffles and pancakes…and I’ve got an overflow of apples…so here is where the apple cinnamon topping resulted from.

However, the making of these was a small fiasco.  The gym opened at 8 am.  I planned to do some laundry and be there by 8 am so I could finish in time for yoga at 11 am.  However, I went to grab the almond butter.  It’s all natural, so the oils had risen to the top….I open it up, and pow!  The oil spilled all over my counter and floor like the Juan Valdez.  Sheesh.  Lots of time cleaning that up.

...Especially when you have piss poor cleaning skills...
…Especially when you have piss poor cleaning skills…

OK…got that cleaned up.  NEXT… I go for the maple syrup to do up my topping just right.  AND I spill it all over the counter and into the utensils drawer!!!!!   Arrrghhh…. you know the only thing worse to clean up than almond butter oil????  ahhh, yeah, maple syrup in your utensil drawer, counter, and floor.

OK so then I got THAT cleaned up.  Sheesh.

Or after you've had a rough or messy morning...
Or after you’ve had a rough or messy morning…

And the cakes could finally go in the skillet, out of the skillet, on my plate, and into my mouth!  Yipee!

This is fairly accurate.  Except I also ate pizza and cupcakes and watched several episodes of 24.
This is fairly accurate. Except I also ate pizza and cupcakes and watched several episodes of 24.

Yummy, simple morning pancakes without all the empty calories from flour!

Ingredients – Cakes:

  • 1/2 cup pumpkin (I buy the canned organic pumpkin Farmers brand – not pumpkin pie filling, just the pumpkin.  I haven’t tried it yet, but you could very like substitute roasted squash, banana, or sweet potatoes)
  • 2 eggs (this time I used 1/2 cup Egg Beaters because I had some that needed used up.  But typically I would use organic whole eggs.   You could probably also use a half cup egg whites)
  • 2  Tablespoons of natural cashew, peanut, or almond butter (I used almond butter this time.  Make sure the only ingredient is nuts!!! and possibly a splash of sea salt.  If you are worried about fat, you could try PB2 powder – I would use two Tablespoons of the end result – the reconstituted powder after its been mixed with liquid)
  • 1-2 Tablespoons coconut oil or Coconut oil spray
  • 1 teaspoon pure vanilla extract
  • 1 teaspoon cinnamon (nutmeg, ginger or pumpkin pie spice would also be good)
  • I didn’t do it this time, but I think some chopped nuts or chopped apples would be good mixed in as well)
  • 1/3 cup Kind Cinnamon, Oat and Flax Gluten Free Granola
  • Stevia to taste (I used one big spoon. Probably could’ve done two or maybe one tablespoon brown sugar)

What to do with it all:

Heat skillet over medium-high heat and add coconut oil to melt and coat the bottom of the pan.  Mix the pumpkin, eggs and nut butter in a small bowl until well blended (just use a fork to blend – don’t over mix).  Add nuts or apples or nothing at all.  Add the vanilla, cinnamon, and stevia (or other sweetener).  Once the pan is hot and the coconut oil is melted, spoon into the skillet.  I found that the smaller ones came out better.  So I made them all silver dollar type pancakes.  Plus Pooky loves silver dollar pancakes.  Win, win.  Once you see bubbles in the cakes, flip and cook through.  You could add the granola on top once you flip, but I like to add mine at the end.

Ingredients – Topping

  • 2 teaspoons cinnamon
  • 3 Peeled and chopped apples
  • 1 Tablespoon pure maple syrup
  • 1 Tablespoon coconut oil
  • 1/4 – 1/2 cup of water

What to do with it all:

In a skillet, on medium heat, melt the coconut oil.  Sautee apples until softened.  Add in the maple syrup, cinnamon and 1/4 cup water.  Cook and stir as needed.  Add more water if need be.  I had to.  Top your cakes with them as is (I did) or puree the topping a bit and top.

I topped the cakes with the apple mixture then sprinkled them with the granola.  Wha-la!

End Result:

They taste better than they look, promise!
They taste better than they look, promise!

The Results are In – and the Secret Goat Shake Recipe!

The Results are In!

So as I blogged on Wednesday, I decided to detox from the Easter disaster with a little juice detox.

I started on Wednesday.  I did my interval workout on an empty stomach, which is pretty typical for me.  Then I walked over to Ardens Garden which is a block from my condo (lucky me!).  I picked out a few blends that seemed tasty enough, yet healthful.  One called “PH,” which is simply distilled water, kale, celery, a touch of lemon, a green juice which is sweet, “Yoga I,” and a red beet & veggie juice, “Paradise.”  (Tip – if you mix the PH juice – which can be VERY vegetabley – with a half a tablet Nuun, it goes down very smooth!  Plus you get some electrolytes!)



Number one rule - read those nutrition facts!  Look for nothin' but veggies!  These juices are also not pasteurized so all the enzymes stay in tack!  But you also need to remember they don't have a very long shelf life!

Number one rule – read those nutrition facts! Look for nothin’ but veggies! These juices are also not pasteurized so all the enzymes stay in tack! But you also need to remember they don’t have a very long shelf life!

Each day I’ve had nothing but the pure (mostly) veggie juice supplemented by the occasional raw red, orange or yellow peppers or cucumber or carrot sticks.  Friday and Saturday after hard workouts, I had a quick protein shake consisting of 8 oz. Nuun (best sports drink ever!) and one scoop Sunwarrior Warrior Blend vegan raw protein powder (I mix it up post-workout in my Blender Bottle so I don’t have to wait until I get home).  I eat it with a GoGo Applesauce (so many good flavors!) or a small piece of fruit to get my carbs in.  Saturday pre-workout and Sunday pre-post workout I added in a sliced banana topped with a bit of homemade cranberry apple preserves and cashew butter (expensive, I know, but this brand is SO worth it.  Pure goodness, no crap).

Shake with 8 oz. of cold Nuun and you have an excellent electrolyte replacement/protein shake!  I like to have it with some applesauce or fruit for carbs.

Shake with 8 oz. of cold Nuun and you have an excellent electrolyte replacement/protein shake! I like to have it with some applesauce or fruit for carbs.

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Protein, Carbs, Fat!  Yum Yum!  Banana, apple/cranberry preserves, & cashew butter!  It's like a PB&J without the yucky empty calorie bread!

Protein, Carbs, Fat! Yum Yum! Banana, apple/cranberry preserves, & cashew butter! It’s like a PB&J without the yucky empty calorie bread!

Then I would have a simple sensible dinner and no snacks afterwards.  This part was SO hard for me.  But I made it through the first day.  I ignored the grumbles and rumbles and powered through.

I swear, it was my stomach this time!

I swear, it was my stomach this time!

And as the days went on, it got easier.  I also found that I have been filling up quicker.  In fact, the past two nights, I didn’t even finish my whole dinner!  A miracle!

 Although I must admit, I was quite a bit cranky those first couple days.

A Mountain Goat without her snacks is not a friendly companion...

A Mountain Goat without her snacks is not a friendly companion…

Best of all, on weekends I usually go hog wild.  But this weekend I got only one dessert, one snack – a raw, vegan, gluten free, no sugar added coconut cheesecake square (thank god for Cafe Sunflower!).  And I only ate half Saturday night and half Sunday night.  That was it.  Yay me!

I feel so much better after doing this.  I feel emptied out of all the leftover sugar and crap, and I lost about four pounds in the process.  Tomorrow I’m going to start upping the food intake again, but I think I’m going to leave the juice for at least one meal.

The only issue is on Friday I tried to do my workout (6 miles plus one hour weights) on an empty stomach.  I typically do it on an empty stomach no problem.  But what I forgot is typically the night before I’ve eaten a bajillion calories in snacks…not so much this time.  So it was pretty tough getting through my weights session on the juice fast.  But, I lived and learned, and now I know better.

I don't have a picture of me woozie and lifting weights, so I'll put this here instead.  It's random, and I'm not sure I get it, but I like it.

I don’t have a picture of me woozie and lifting weights, so I’ll put this here instead. It’s random, and I’m not sure I get it, but I like it.

Today I volunteered at the Southeastern Endurance and Multisports Expo which was held by a great guy Mike Lenhart who runs an amazing organization, the Getting2Tri Foundation, which helps those who have suffered traumatic injury participate in endurance sports.  Amazing organization, check them out sometime!

I saw old dear friend Swim Bike Mom today for the first time in a LONG time.  Yay!

I saw old dear friend Swim Bike Mom today for the first time in a LONG time. Yay!

Some pretty, but very sugary, drinks they had at the Expo today!  I didn't go there though...

Some pretty, but very sugary, drinks they had at the Expo today! I didn’t go there though…

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I went with the kale, celery, etc juice instead. Made for bad breath for greeting the visitors though 😦

Today I discovered some new juice – called Chuice – seems like some good stuff.  How did I discover it?  Well SBM friend Elizabeth came up to me and declared that there was some funky looking juice at one of the booths that looked right up my alley.  Come to think of it, I did remember seeing a guy carrying around a half gallon jug of some gross looking green substance with some crap floating in it.  And when I saw it, you can bet I said, ooooh I want some of that.  Nothing goats love more than gross looking concoctions!

Full of all sorts of raw foods – sweet potatoes, beets, brussell sprouts, ginger, honey, chia, herbs, the list goes on and on!  It also has a crunch to it – via nuts – hence the name Chuice – Juice you Chew!  It tasted great, so I’m excited to add it into my repertoire.  It is also heavier in calories, carbs, fiber, protein, fat, etc.

2013-04-07 22.27.502013-04-07 22.28.09

I probably should have posted a picture of the owner instead.  According to the ladies at the expo, he was hot.  He was a big dude with some Lenny Kravitz type hair.  Of course, goats thinking like we do, when I saw him, the first thing I thought was, oooh look at his arms.  I wonder what kind of exercises he does, and if they will make my arms look like that.  And so goes a goat’s brain.

Back to the matter at hand, the juice “detox.”

So what now?  Well first things first – an allstar Goat Breakfast – here’s the recipe:


Ingredients (serves one goat):

  • 1 cup liquid (I typically go with half water/half unsweetened vanilla almond milk…if you want more calories, go with some coconut water or fresh juice)
  • 1 cup frozen fruit (I typically go with berries; OR pineapple/mango/banana; OR cherries + a couple spoons cocoa powder; OR peaches/blueberries; OR peaches/banana/strawberries….bananas + PB2 powder…you get the idea!)
  • A good handful spinach
  • Optional things – vanilla extract; almond extract (good with the cherries + cocoa powder); coconut extract; unsweetened coconut flakes (good with the pineapple/mango/banana)
  • 1 spoon stevia in the raw (more or less depending on your taste for sweetness.  Also if you are using the natural flavor or if you are adding cocoa powder or PB2 powder, you may need an extra spoon)


Put everything in the blender and blend like crazy!  Best way to do it is liquid first, stevia + protein powder + any other type powder + extract + chia/flax next, spinach, then frozen fruit last.  Add more liquid if you need it.

Different shakes are good for different things.  Berries are good for everyday – they are lower sugar and lower carb/calorie.  The tropical – mango/banana/pineapple/coconut – good for a treat – or good for immunity boost…sometimes if I have an orange laying around, I add a little OJ too!  Need something anti-inflammatory?  I go with the cherries + dark chocolate cocoa.  Better than an advil!  (pineapples and tumeric are also great inflammation fighters!)

More recipes to come soon! (next time I’ll include photos too like a real blogger)

Happy eating!

I’m a Hot Mess

Hello, my name’s Mountain Goat, and I’m a hot mess.

Truth be told, I’ve always been a hot mess.  For a variety of reasons.  Right now, however, I’m, specifically a hot mess nutritionally.

Only a hot mess wears such an ensemble
Only a hot mess wears such an ensemble

You all know me as a veggie loving goat, always munching on some gross healthy concoction.  And that’s the way I’ve been for quite some time.

Like a green goat shake!
Like a green goat shake!

In 2007 I decided I would go vegetarian.  I didn’t know it would last, and I didn’t know if I would stick with it.  But here I am six years later and still going strong.

Stinky lentils and all!
Stinky lentils and all!

In 2010, Swim Bike Mom and I decided we would go vegan for a month.  I stuck with it longer.  Since then I’ve eaten vegan about 90% of the time.  I’ve recently added eggs back in to the mix but still try to avoid cheese and milk as much as possible.

Last year about this time, I was feeling really tired and icky, all the time.  So I went to see a holistic doctor – Taz Bhatia (who is awesome by the way).  She did some Alcat testing on me – which essentially tests you for allergies and sensitivities to foods and chemicals.  Surprisingly, the test showed that I had an allergy to rice and a sensitivity to gluten, wheat, rye, etc.  Blood tests also showed that I had super low levels of B12 and iron.

She recommended I go gluten free for a while and eliminate rice.  We added in some B12, iron and magnesium to help me sleep at night.

True.  Totally true.
True. Totally true.

When I do something, I am an all or nothing kind of person.  I am not very good at doing anything half way.  I never have been.  So I took the doctor’s orders to heart.  I went gluten free and cut out my beloved rice. I also was eating vegan.  I didn’t eat any processed crap.  And I felt great.

Me, sans gluten and dairy and processed for two months.  I think it looked pretty good on me...oh, what's that?  The champagne is processed and not gluten fee...opps....
Me, sans gluten and dairy and processed for two months. I think it looked pretty good on me…oh, what’s that? The champagne is processed and not gluten fee…opps….

Everyone got on my back and told me I wasn’t eating enough, that I was too skinny, blah blah.  However, I was eating plenty – I was just eating real food, which I think confused everyone.

This says it all.
This says it all.

I eventually fell off the wagon.  And when I’m off the wagon- I’m off the wagon.

The wreckage from me and the little brother hanging out and enjoying our favorite thing - candy and pizza!!!
The wreckage from me and the little brother hanging out and enjoying our favorite thing – candy and pizza!!!

And let me just say I’m off the wagon again.  Ever since the Marathon, I’ve been eating like a hoss.  Then Mama Goat came to visit last Tuesday with an entire full sized suitcase of goodies. And if you’ve ever had them, well then, you know…

A small smattering.  And I mean small.
A small smattering. And I mean small.

I started off with a few here and there… Then came some pizza, then came some Italian and then came some buffet action and….it was out of control.  I was eating butter, and bread and cheese and endless cookies.  Out. Of. Con. Trol.  Yikes.

I can't count how many times we've had this over the past's just. so. good.
I can’t count how many times we’ve had this over the past month…it’s just. so. good.

I thought I would detox and regroup on Monday.  Then Monday came and I ate a crap ton of cookies again!  And Tuesday came – and I ate pizza, fries, more cookies!

I woke up today feeling just awful.  Ridiculously awful and completely disgusted with myself.  So today, my friends, I decided I would start anew.  I spent some time googling juice detox diets and so forth.

junk body

I work so hard on my body so it can do all the things I force it to do.  All the things I GET to do.  So why am I abusing it so with all this crap?

So today after my workout I headed to the Ardens Garden near my house and loaded up on juices.

Shah Law Firm Fridge.  You can guess who's is who's
Shah Law Firm Fridge. You can guess who’s is who’s

And so today, I had fresh green juice, a raw red pepper, and an egg white/veggie omelet with salad and oven roasted potatoes (I’m sorry, I can’t do just juice all day).  I just had some Bija Tulsi Tea as my “after dinner treat.”  Pooky has locked the cabinets and snacks are off limits.  I’m dying here.  Dying.

Yes, this is really a bike lock on the snack cabinet.
Yes, this is really a bike lock on the snack cabinet.

What? Locked cabinets you think that’s odd?  Well, this isn’t the first time this has been.  You see, even when I’m eating perfectly clean, at night I tend to be a little Snack-a-saurus Rex….so on occasion I beg Pooky to help me help myself.  So he got the idea to lock the cabinets after a certain time each night.  And so the locking begins again.

I plan to do the same super strict (well super strict to me!) diet again through Friday.  Fresh juice during the day and one small healthy meal at night with nothing else to follow.

Devastating to find out....
Devastating to find out….

After three days of this, I’m then going to go back to normal living.  However, I plan to be really strict with my no gluten, no dairy and to stay away from processed crap and endless snacks.  I don’t know how long it will last, but thought it might give me a little more accountability if I blasted it on the blog.  So wish me luck and better yet – join me.  I will post some recipes along the way.  Let’s clean the crap out!