Recipes & Food Tips

In January, I started to follow some Keto recipes. I really enjoyed many of the recipes I tried. I find that bread products leave me feeling so full and bloated so this alternative to a bagel/english muffin really worked for me. It was quick and simple – but you do need to have some of these products on hand. I will definitely keep making this when I need a bun for my burger or sandwich bread. 90 second Keto Bread…here you go!


October 2016


Just made the most delicious and healthy Chocolate Pumpkin Peanut Butter Muffins! And even if you don’t like pumpkin, you will love these! And if you don’t like chocolate or peanut butter…I have to ask…are you human??

This recipe comes from who I now follow on Instagram @cleanfoodcrush. (I got her recipe from Instagram thanks to a fellow health conscious mom!)


Recipe says makes 12 muffins…I made 16 good sized ones!

Preheat oven to 350.


2 cups of almond butter or 1 cup almond butter and 1 cup peanut butter

2 large eggs, beaten (room temp)

1/2 cup pure maple syrup or raw honey (if you want to keep this recipe as healthy as possible…use PURE maple syrup or RAW honey)

1 and half cups of pure pumpkin puree

6 Tbsp unsweetened cacao powder

2 tsp baking soda

2tsp vanilla

1/2 cup cacao or high percentage dark chocolate chips (i don’t even think i used half cup)

Spray muffin tin or i like to use parchment paper muffin liners…they are the best!

Combine all ingredients, just until smooth, adding chocolate chips last. Fill muffin tins 3/4 full. Bake in preheated oven for 25 minutes (30 min max). They are VERY moist if they are NOT over baked.

Enjoy. I had one as my lunch today. I couldn’t help it.

And…you’re welcome. 😉

Follow me on Instagram @upandlifting and find more great tips and recipes

See you at the Squat Rack ~



September 2016 – 

Hi Everyone,

A lot of times, we say we are on a “diet.” We want to look good in that bikini, for a vacation, reunion, wedding etc…etc…But the word diet has an end date…after that wedding or special occasion we don’t feel as inclined to keep up with the healthy eating. But dieting should not be in your vocabulary…it should be that you are eating well…eating healthier…which does not have an end date!

The other thing is when we are starting something new we tend to fill ourselves up with salads because that is what we think we are supposed to be eating. Now don’t get me wrong, you definitely need to fill your plate with veggies and salads are a great option but I tend to get sick of salad and then I am not satisfied with my meal. So last week, I took it up a notch and added an ounce of goat cheese, some quinoa, pumpkin seeds, fresh peach slices and sesame seed oil instead of olive oil and it was totally delicious! I actually looked FORWARD to eating my salad.

Try putting some extras in your salad to liven it up and make you love eating salad again. Try topping with roasted vegetables, nuts and seeds or do what I did and switch up the oil for some added flavor!

Enjoy! Let me know how you top your salads!

And don’t forget to press the follow button!

See you at the Squat Rack ~