HERE IT IS! The Alphabet Workout. Spell your name and perform the exercises associated with the letters of the alphabet in your name (first and last, no abbreviations please). If you feel like you can/want to do more, add your…

The NEW CHALLENGE is upon us! If you see this sign in front of your house, it means you've been "tagged", that is, nominated to do the challenge.

The challenge itself is an ALPHABET WORKOUT. More on that in…

This is the cheese sauce I’ve been making lately and is from Plantiful Kiki (on her YouTube channel). It works best if you have a high speed blender. 

3 cups potatoes, diced (if you use white potatoes, you don’t need…

Dairy-free Meal Plan

Abbreviations:  

WG = Whole Grain 

DF = Dairy-free 

V = Vegan 

LO = Leftover

To download it, click HERE and select the first file from the list (above the blog). Please note other files refer to…

If you need a little inspiration for your breakfast, here are a few ideas worth trying:

1. Oatmeal with Fruit & Nuts

• 1 cup oatmeal (prepared according to package)
• 2 Tbs raisins or dried cranberries
• 2 Tbs slivered almonds or…

What products commonly contain dairy?

Bakery products, baking powder, butter, buttery spreads, cream sauces, cake mixes & toppings, canned tuna & meats, chocolate, condensed or evaporated milk, cream, creamed foods, custard, ice cream, instant desserts, instant or other pudding mixes…

The most common food sensitivities in North America are gluten and casein.  

Casein is the protein in milk and dairy products that may trigger allergies or food sensitivities. Lactose is a naturally occurring sugar in milk and may cause…

For only 14 days, not a lifetime! 

Before I explain the crazy dairy-free idea (if you like good dairy products the way I do, you will understand why I call it crazy)... let me pause for a moment with a…

Dig Into a High Protein Breakfast – Challenge Week 5 

Including lean protein at each meal helps improve meal satisfaction, so you are less likely to be hungry (or hangry!) between meals. Eating a high protein breakfast is associated with…

Long Beach Boot Camp 

Nutrition Challenge Week 4 

Hydrate! 

Feeling dried out? Often we don’t drink as much water during the cooler months. However, our body still needs fluids to regulate body temperature, flush waste products, lubricate joins, assist with…