Tag Archives: Almonds

Hello from Lake of the Ozarks!

I have immersed myself in summer and it feels so good. This means going to summer school in the morning, workout  in the afternoon, and dividing the rest of my day to studies and fun with friends. I have been lifting weights 2-3x a week and doing most HIIT (high intensity interval training) cardio 2-3 days a week. For your workout inspiration…

Track Intervals #1

12 minute warm up jog (for me, this is running to the track near my house)

200 meter SPRINT

200 meter SLOW walk/shuffle/jog (this totals 1 lap)

repeat 4x or 9x

12 minute cool down jog

Mix Up Workout

This workout was inspired by Lori. It truly is a workout that you have no excuse to not do. No matter where you are or how little time you have, you can drop and do this little routine!

15 minute warm up jog

10 pushups

10 deep squats

10 jumping lunges

10 situps

repeat 4x or 10x

5 minute cool down jog

Lifting #1

1/2 mile warm up jog or run

5×10 squats, 125 lbs  [booty]

3×10 dead lifts, 80 lbs   [lower back/hamstrings]

3×10 lat pull down, 50 lbs  [upper back]

3×10 seated double arm cable pully rows, 40 lbs [mid back]

3×12 seated leg press, 185 lbs [booty/hamstrings]

3×10 military press, 30 lbs [shoulders]

3×10 cable push down, 30 lbs [triceps]

3×12 (on each side) side bend, 45 lbs [abs]

3×12 hanging leg lifts [lower abs]

1×1 whey protein smoothie

If you aren’t sure what some of these are, this is a great website!

My current favorite whey protein smoothie is

Blueberry PopTart Protein Smoothie

1/2 cup frozen blueberries (Rhythm and Blueberries is the best)

1 scoop cinnamon bun whey protein powder

2 tbsp greek yogurt

handful ice

3/4 cup vanilla almond milk

pinch salt

optional toppings: shredded coconut

Blend away!

I updated my Recipes page, so it should be much easier to find the type of meal you are looking for! I have been lacking in the inspiration department as far as cooking goes, but when I return home from my family reunion (from now until Sunday!) in Lake of the Ozarks, I plan on getting back into cooking REAL meals. I have been feeding on very simple things that I almost feel silly posting because they are so simple. For example, breakfasts have included Texas style breakfast tacos…

whole wheat tortilla, 1 egg + 3 egg whites, full fat cheddar cheese, sour cream, cherry tomatoes, onions

yogurt messes…

high fiber cereal, corn puffs, vanilla almond milk, greek yogurt, mixed nuts

And lunches have included homemade spring rolls, salads, sandwiches, burgers, and…

Summer Strawberry & Almond Chicken Salad

1/2 grilled chicken breast (cold), shredded

2-3 tbsp sour cream

~5 strawberries, sliced

2 tbsp slivered almonds

Toss ingredients together and serve on a salad or as a whole grain sandwich or wrap!

perfect for a hot summer day

My housemates thought it was strange I was using sour cream instead of mayo for chicken salad, but I thought it was grreat. Ill be back in a few days, enjoy your weekends!

Parting words of wisdom from last weekend’s adventure in SF…

as I wear my heels…

Superfood dark chocolate chunk cookies

Good morning! There is nothing better than waking up early on a Saturday morning feeling energized and content. I love that I have the entire day ahead of me to be productive and relax. I plan on taking this little one for a walk, possibly to the farmers market…

And cooking and baking some things for the upcoming week. And studying, obvs, at the library with Dina and Jacqui.

Last night, I went to my friend Stefani’s house for a nice wine night with friends. She made the most amazing baked brie. It was stuffed into a puff pastry with walnuts and brown sugar and the whole thing was coated in egg to make it crispy on the outside. The picture does not do it justice!

Anywhos, these are the cookies that I made for the team of people trying to aid me in passing my biochem lab. They are awesome, if I do say so myself. No one would know they are lower carb and low sugar. I am calling them superfood cookies because compared to a typical cookie, they are packed with nutrients. Be sure to read the benefits at the bottom!

Dark chocolate chunk superfood cookies

They went so fast. Too fast. 

Recipe: Makes 19 cookies

Dry ingredients – 

1 cup almond flour

1/2 cup oats

1/2 cup whole wheat white flour

1/2 cup coconut sugar (can sub in regular sugar)

3/4 cup dark chocolate chips (or your favorite kind)

1/2 tsp baking soda

dash salt

Wet ingredients – 

1/2 tsp molasses

1 tbsp imitation vanilla extract (word on the street is that imitation is better for cookies)

10 drops stevia

2 eggs

1 tbsp butter, melted

3 tbsp coconut oil, melted

1 tsp Apres Vin 5 Spice Chardonnay grape seed oil (optional)

Directions – Preheat the oven to 350. Combine all the dry ingredients in one bowl and mix well. Combine all the wet ingredients in another and mix well. Pour the wet over the dry and mix with a spatula. Divide into 19 cookies on a cookie sheet. Bake for 12-15 minutes. Easy as that!

These are seriously delectable. The almond flour and coconut oil make the flavor more complex than your typical chocolate chip cookie. It just occurred to me that you could make these into salted dark chocolate chunk cookies. Oh god. I think that is what I will make today, instead of, you know, actual food for the week. If you want to do that I would try adding 1/4 tsp kosher salt to the dry ingredients.

my precious…


Almond flour * by subbing almond flour for regular flour, you are getting more healthy fats and less carbs in your cookies. These are monounsaturated fats, which raise HDL (good cholesterol) levels and lower LDL (bad cholesterol) levels! Almonds also have fiber, manganese, vitamin E (another antioxidant), tryptophan, copper, B2 and phosphorous!

Oats * A prime source of soluble fiber which has been proven to help lower total cholesterol levels. They also contain a unique antioxidant called avenanthramides which prevent the oxidation of LDL cholesterol. This is good because the oxidation of LDL cholesterol is part of the atherosclerosis process. Basically, oats help prevent heart disease. They also contain selenium, potassium, phosphorous, pantothenic acid, and magnesium.

Whole wheat flour * unlike refined white flour, whole wheat flour has more B vitamins, fiber, folic acid, calcium, zinc, phosphorous, copper, and iron. Whole grains reduce your risk for diabetes and have also been linked to weight loss and maintaining a lower BMI.

Dark chocolate *  has been shown to reduce blood pressure. Dark chocolate contains lots of antioxidants called polyphenols which help prevent heart disease by preventing oxidation of LDL cholesterol, just like the avenanthramides in oats (above)!

Coconut oil * coconut gets a bad rap because of its saturated fat content, but its fatty acids are mainly medium-chain triglycerides, not long-chain. The long-chain triglycerides are bad for our cholesterol levels, but coconut has been shown to improve cholesterol levels. Animal studies suggest that medium-chain triglycerides can increase metabolism. It is great to cook with because it is stable at high temperatures!

The last bran muffin recipe you will e v e r need.

As you know, I make muffins all. the. damn. time. My bran muffins were always just slightly off. They were either a little too branny or not enough. Too moist or too dry.

Never again.

I have finally found the perfect ratios of

bran to wheat

baking powder to flour

wet to dry

banana to egg


I seriously recommend you book mark this recipe, that is, if you like bran muffins. :)

I couldnt decide if I wanted to make nutty banana bran muffins or dark chocolate banana bran muffins, so I made a batch of go-either-way batter and made both!

All you gotta do is make the batter and then divide it into however many bowls (corresponding to how many different flavors).

I divided my batter into two bowls. To one I added dark chocolate chips, and to the other I added ground (this is KEY) walnuts and almonds.

Recipe: Makes 10 muffins

Mix the dry ingredients in one bowl and the wet in another. Pour the wet over the dry and stir with as few swoops as possible. Pour into a greased muffin tin. Bake at 350 for 30-40 minutes.

Note: Soak your grains first! This is a good resource.

Dry ingredients –

1 1/2 cups whole wheat pastry flour

1 1/2 cups wheat bran

1/2 cup sugar

2 tsp baking soda

pinch salt

ground, toasted walnuts & almonds (if making the banana nut muffins only)

Wet ingredients –

2 large super ripe bananas

1 medium egg

1 cup milk

1/2 tsp vanilla extract (if making the chocolate chip muffins only)


Bananas * High in potassium which helps the body eliminate excess salt and water (good for bloating)! Also help prevent muscular cramps and improve blood circulation. Bananas are high in zinc, which is key for healthy hair. They have also been linked to the prevention of stomach ulcers because they protect the stomach mucous layer. They are high in vitamins C and A, and phosphorus (which helps improve memory).

Wheat bran * contains TONS of iron, B vitamins, magnesium, phosphorous and antioxidants! 1 cup has 25 grams of fiber and 9 grams of protein!

Whole wheat flour * when you choose white flour over whole wheat flour, you are losing over half of the B vitamins, fiber, folic acid, calcium, zinc, phosphorous, copper, and iron. Whole grains reduce your risk for diabetes and have also been linked to weight loss and maintaining a lower BMI.