Eggplant Lasagna

I’ve become an expert at doing (insert vegetable) lasagna. It is so easy and what I love the most is that you make one dish and you are good to go. You get in your vegetables and protein without too much hassle.

Here I tried it with eggplant. I cut the eggplant lengthwise and placed it on a baking sheet and sprinkled it with some pepper. Bake it for about 20 minutes.

In the meantime cook about a pound of ground turkey, pork or beef with any seasoning of your liking. In this case I just added some low sodium pasta sauce to the meat.

Once ready take eggplant slices and sprinkle some olive oil on them. On an oven safe dish start layering up the meat sauce and the eggplant, starting with some sauce at the bottom.

Top off with sauce and sprinkle some low-fat cheese on top. Bake at 350 for 40-45 minutes until cheese has melted and meat sauce is bubbling up.

30 Day Challenge Post #3

Welcome back! I hope everyone had a good holiday weekend and is ready to get back on track.

Here are some reminders on what we should be doing on these 30 days.

-Eat a variety of meats, vegetables, fruits, nuts, eggs and healthy fats.

-Don’t eat added sugars.

This includes “organic” sugar and artificial sweeteners. Never drink soda .

-Don’t eat grains or legumes.

This includes soy, rice, corn, wheat, and any grain product like pasta, breads, or cereals, as well as legumes (beans) and white potatoes.

-Don’t eat processed vegetable oils.

This includes canola, corn, soybean, peanut, and cottonseed oils, to name a few. I only use coconut oil or olive oil for all my cooking needs.

-Don’t eat any factory-processed foods/

If it comes in a box, most likely you shouldn’t eat it.

-Eat dairy only for cooking if it is from grass-fed animals and you digest it well. Use almond milk or coconut milk for your dairy needs.

-Exercise regularly and intensely, and rest.

-Drink lots of water.

-Don’t drink much or any alcohol, and avoid caffeine late in the day. If you can substitute coffee for tea. Green tea is a great option. If you can’t let go of your daily cup of coffee, have it with almond milk and nothing else.

Hope this helps!
Have a great week…. Belive me it will get better!

It’s Not Just Any Almond Butter

Hi, my name is Khania, and I can’t live without almond butter. Now that I got that off my chest, let me tell you about the BEST almond butter I have ever tasted! At first, any time I would eat almond butter was because I knew it was better than peanut butter and I would almost force myself to eat it. Until I found this brand. Now I actually enjoy my almond butter and usually have it in my protein shakes. So good you guys have to give it a try!

I usually make my protein shakes with 4 oz. almond milk, 4 oz. water, vanilla protein powder, a tbs of almond butter and strawberries. If I’m having it after a long run or intense cardio session I switch to chocolate milk and add half a banana. So good!

Enjoy your holiday weekend everyone! For those doing the 30 day challenge with me, take tomorrow off but please don’t forget about all the hard work you’ve done so far. Indulge with moderation!! I will be running 10 miles with Jungle Fitness so I can have my piece of pie. 🙂

Stuffed Pumpkin

After making stuffed peppers and acorns I noticed all the possible dishes I could be making using this style of meal. After Halloween all I saw were those left over pumpkins at the groceries store. So I decided to pick one up and give it a try. This was easier than I thought!

Cook about a pound of ground lean beef, pork or turkey.
Add in any spices and chopped veggies of your choice. Here I added some cumin, chili powder, diced tomatoes and onions.

Clean the pumpkin by taking out all seeds. Place protein mixture in pumpkin and bake at 35o degrees for 40-45 minutes. Poke pumpkin with knife to make sure it’s soft and ready.

Here’s my dinner plate with some roasted beets!

30 day Challenge Post #2

Since many of you have some questions about how meals should look like so here’s an example of some of my meals.

-4 egg whites with organic apple chicken sausage.
-2 poached eggs, ham and sausage.
-Any omelette
-Coffee with almond milk or green tea with a tsp of honey

-Brazilian nuts, cashews, pistachios or almond. (limit to 4 oz)
-Shrimp with salsa
-Cantelope with ham
-Slices of turkey, ham or roast beef
-Protein smoothie made with 4 oz almond milk and 4 oz water with fruit

-Ground pork and spinach with mashed plaintain.
-Chicken, spinach and squash
-Stuffed peppers
-(Any protein paired with vegetables)

-4 slices of apple gate salami and guacamole.
-1 chicken sausage
-2 dried prunes
– Any fruit paired with a protein

-Protein shake with almond milk, almond butter, half banana and a little bit of honey. (only after intense cardio)
-Turkey meatballs with asparagus
-Salmon and broccoli
Again, any protein with vegetables

Remember, the key is to stay away from dairy, all processed carbs and foods and legumes. Everything else is fair game. Limit nuts and fruits to small portions. Hope this helps. Please post comments if you have any questions. We’re doing this together!! 🙂

Happy Friday!

30 day Challenge- Post #1

I’m only on day three of this challenge but so far so good. I have managed to stay away from the huge chocolate bowl belonging to my neighbor at work. I’ve somehow managed to say no to Swensen’s and their delicious milk shake my husband wanted to get last night. Willpower is something I am very proud of. When I put my mind on something I’m usually pretty good about sticking to it. But hey, we’re all human.

Here I have a couple of websites to help you understand the concept behind this way of eating. Although this follows guidelines of the Paleo diet, I like to refer to it as “Clean Eating.” Why? Because people tend to think of Paleo as a diet and it’s really not. There are different ways you can follow that plan and for me it has become my lifestyle and not just a diet.

Check these out:


The Paleo Project

Pumpkin Custard Cups

Thanksgiving is fast approaching and we all start thinking about the menu for that day. This is a great dessert idea for the holiday if you want something different from pie. I found this recipe online at Health Bent Paleo blog.


•14 oz. can purée pumpkin
•14 oz. can coconut milk
•1/3 c maple syrup, grade B (It’s cheaper and more flavorful)
•1 t cinnamon
•1 t vanilla extract
•1 T gelatin powder
•1/4 c luke warm water

In a small sauce pot, whisk together the pumpkin, coconut milk, maple syrup, cinnamon and vanilla. Right when it’s about to come to a simmer, remove it from the heat.

While the pumpkin mixture is heating up…

In a cup or small bowl, sprinkle the gelatin over luke warm water and stir to combine, making sure there are no lumps. Let it firm up. Whisk the semi-solid gelatin mass into the pumpkin mixture.

Pour the pumpkin custard into ramekins or any fancy dish you’d like. The smaller the dish is, the faster the custard will be ready for consumption.

Press a small square of plastic wrap directly onto the surface of the pumpkin custards, not over the top of the ramekins, directly on the custard. This keeps a ‘pudding skin’ from forming on the top.

Refrigerate, to allow the custard to set-up and get firm.
You should be able to serve and eat in around 4-6 hours.

Tri season is finally over!

As I sit here with ice packs, compression socks and recovery shoes I have an immense feeling of accomplishment and relief. Miami Man was a success in my book and the season is finally over!

I’m happy to report that I beat my expected time with flying colors. Because I had never done this distance before (my longest so far) I could not be exact in predicting how long I was going to take. I figured it would be any where from 3 hours to 3 hours and a half. Well to my surprise I finished in 02:56:31.32 and I was thrilled.

Times: SWIM(.6 mile)-0:26:23 T1-2:49 BIKE(22 miles)-1:19:31 T2-2:07 RUN(6.6 miles)-1:05:41

The beginning of the swim was tough for me. As I started to swim I quickly became out of breath and heart was beating out of control. Because this had happened to me while training with the full wet suit I knew what was going on so I did not panic. I turned on my back and to a few strokes while catching my breath until I could continue. Once I felt better and warmed up I turned again and off I went. I never stopped swimming until it was time to stand up and get out. I looked at my watch and was a minute off of what I wanted to complete the swim in but I was content with my effort and continued the race.

For the bike portion all I can say was windy, windy, windy!!! Wow that was tough! I had recently done a special size fitting for my bike and did not ride longer than 16 miles before the race so I knew this could be interesting. My legs felt great in this new position. I was so amazed at the difference. My back was not too happy. At about mile 12 I started to feel lower back pain and I got pretty uncomfortable. My lower left side was hurting me the entire time after that. I just kept pushing my self and thinking “the slower you pedal the more time you will be on this thing, and I want to get off so move it!!!” Literally kept repeating that to myself. Never been happier (well maybe when I rode 56 miles) to get off that bike.

I started my run and I could still feel my back but it slowly started to go away. And of course something else started hurting. My stomach started cramping up. Not too bad, but the discomfort was there. I never stopped running. I only stopped at the water stations and walked so I could drink some water. I realized that I can not run and drink water at the same time! Over all my run was good. Cramping came and went all the way. I looked down at my watch and noticed I had the chance to make it under the 3 hours so I went for it. Pushed through, didn’t even look at any animals in the zoo. I was focused. Very happy I did it!

When finished I was very pleased. When you know you give it your all and fight through pain and mental hurdles the feeling of accomplishment is even greater. Thanks to everyone that came out to support me and for all the messages I received. It really does make a difference when you have friends and family supporting me!

coming out of the swim

Just finished the bike portion


These girls rock!

with Jungle Fitness trainers

Miami Man Triathlon Sunday Nov. 13th

I’m excited the day is almost here. On sunday I will take part in the International distance of the Miami Man (.6 Swim, 22 Bike, 6.6 Run).

Come out and cheer!

The race will be at Larry and Penny Thompson Park
12451 SW 184th Street
Miami, FL 33177
Pavilion #2

This morning I had my last workout with the JungleFit family and tomorrow is a rest day and bike drop off. Will go to the site and get my race packet, body marking and drop off my bike. I’m looking forward to finishing the tri season with a good race, fingers crossed!


Have a great weekend!!!!!!!!!!

Join me in a new 30 day challenge!

The holidays are fast approaching and it is inevitable that I don’t over eat on those days. Now that does not justify over eating for an entire month around each holiday. Starting Monday the 14th I will begin my 30 day clean eating challenge. This will help me to stay focused for my upcoming races in January. I will be participating in the Ragnar Relay to Key West in early January and in the Miami ING Marathon in late January.

What is this clean eating challenge about?
I will try my very hardest to go a full 30 days WITHOUT dairy, legumes (including peanuts) and any processed foods. By that I mean no processed carbs or artificial foods. No creamers, artificial sweeteners, no bread of any kind, no oats, no grains.

I will post my progress, my ups and downs in the 30 days. I will be a lot more fun if people join in and do this with me by posting comments on how they are doing as well. What do we have to lose??? A couple of pounds maybe… Feeling and looking better… I see nothing wrong with that! If at the end you find this does not work out for you, slowly go back to what works. But at least you never had the doubt of what if?. So who’s with me???
Here’s a picture of how your new plate should look like.

picture from