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  😉

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

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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.

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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!

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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

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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!


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.

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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!