I Worked Out, Now What?

Saw this online and thought it was a great simple chart to know how to fuel the body after exercise.


Sweet Potato Casserole

I officially have a crockpot but I don’t get around to using it as often as I would like. I saw this recipe on Paleo Pot and I had to give it a try. It was amazingly good..


2 pounds of lean ground beef
1/2 pound of bacon
8 eggs
3 large sweet potatoes
1 large white onion
1 large red onion
Spices: Cayenne, paprika, garlic, black pepper, oregano


1. Peel your sweet potatoes and microwave them for 2-3 minutes to soften them slightly.
2. Slice your sweet potatoes into 1/8″ slices.
3. Dice your bacon finely and brown it in a pan into crisp pieces.
4. Remove your bacon from the pan and set it aside for later.
5. Dice your onions into large chunks and add to your pan along with your ground beef. Make sure you use a deep skillet or pan big enough to brown 2 pounds of beef and 2 onions.
4. Season your beef as you wish or using mentioned spices.
5. Make sure your beef is fully browned and onions are translucent.
6. Beat your 8 eggs in a bowl. Add some cayenne and paprika to your egg mixture if you wish.
7. Grease your slow cooker with some coconut oil.
8. Line the bottom of your slow cooker with slices of sweet potato. Just enough so that you cover the bottom.
9. Spoon in a layer of your seasoned beef onto the sweet potatoes.
10. Sprinkle some of your crisped bacon pieces on top of the beef.
11. Repeat.
12. Keep layering evenly until you use up your supplies.
13. Once you have finished layering, pour your egg mixture over the top.
14. Cook on low for 6 hours.
Allow pot to cool. If your ceramic crock is removable, throw it in the fridge overnight. This will allow the dish to congeal and set nice.

This is the beef I used.



Post Workout Shake

Today I made a new recipe for a post workout shake that was so good I just had to share. After a killer power hill climbing spinning class with my Reaction team this morning I made sure to fuel up with this shake.

8oz almond milk
1scoop of vanilla protein powder
1tsp cocoa powder
1tsp chia seeds

Blend all together and enjoy! When preparing ahead of time, try freezing the banana already peeled and cut to make the shake thicker.


My Eating Habits 101

In the last 3 years or so my eating habits have changed dramatically. You can probably tell by the history of recipes in this blog. Little by little I began to change the way I eat as I learned about better food choices for a healthier me. I enjoy to read about food. Knowing the reason for eating it (or avoiding it) and when to eat it is critical to me. I continue this journey as it is not easy…. I choose to eat the way I do because I feel better, with more energy, lighter when exercising and it gives me great satisfaction when I eat something that I know what exactly its ingredients are and how it was cooked. Oh, and looking better helps too! 😉

To me, eating whole “real” foods is what it’s all about. Don’t get me wrong, I’m only human and have my cheats like everyone else. But for the majority of the time I focus on eating something that’s natural and may even contain more calories than the processed calorie free alternative. That is what eating healthy is all about for me. I’ve been lucky not to have any major health issues and each year my lab results couldn’t get any better. I believe I owe that to my eating habits. I don’t always enjoy cooking, believe it or not. But it is a necessity. It is the only way I know what goes in my body as we are responsible for how we feed ourselves, look and feel.

So here I found a nice chart of the guidelines I mainly follow. Depending on my training schedule I may increase consumption of complex carbohydrates and add a few gluten-free carbohydrates here and there. For the most part (maybe 90 %), this is how I eat.

Picture by Greatist.com

Chicken Drumsticks

For the most part I only buy white chicken meat to cook at home, but lately I’ve craved a little variety. I decided to get a large tray of drumsticks but wasn’t sure how to make them. While getting ready to cook them I was inspired by the cooking gods and this is what I came up with. 😉

Garlic powder

Sprinkle seasoning on each drumstick on both sides. Place on baking sheet and drizzle a bit of honey on top of drumsticks. Bake at 350 for one hour. Flipping chicken once. Bake until golden brown.

These were so good! You can taste some of the spiciness of the Cajun and the sweetness of the honey! Use as little or as much Cajun as you like depending on how spicy you like your food…


Let The Fun Begin!

Although my triathlon season started back in April when I completed Nautica South Beach Triathlon, now it’s when it gets good! This Sunday I will be doing a sprint tri from the Trilogy series. From then on I will be participating in a triathlon every other month up until November.

The plan: Continue with swimming 2-3 times a week. Boot camp 2-3 times a week (this is where I do most of my running and cross training). Ride 2-3 times a week.

I’m excited about this Sunday’s race because it’s nice and short. I have also done it in the past so I can compare and see if my times have improved. My toughest part is the bike. I don’t put in as much time as I should so I’m realistic about what I can do. Even though I’m not a fast swimmer, I’m comfortable in the water and don’t freak out like I used. It’s really hot here in Miami and weather plays a big role when racing. Hydration and optimal eating habits are a must days before a race. Let’s see how it goes…

Ohh, almost forgot! One of the reasons I’m looking forward to this race so much is because I get to do it with my training partner who has joined my triathlon adventures. So excited! 🙂


Portobello Fries

Included in my box of organics last week was a package of portobello mushrooms. I looked online to get some ideas for a different way of cooking them and found this recipe by A Cozy Kitchen. Of course I made some changes to it to fit my eating style and here’s what I came up with….


1/2 cup almond meal
1/8 teaspoon garlic powder
1/8 teaspoon oregano
Salt and pepper
2 large beaten eggs
2-3 large portobello mushrooms


One a plate mix all dry ingredients together. Preheat oven to 400 and line a banking sheet with parchment paper. In a small bowl beat the two eggs.


Clean mushrooms and remove stems. Cut each one into 1/8 inch slices.


One by one, dip the portobello in the eggs and the almond meal mixture. Make sure to coat the mushrooms thoroughly. Place them on baking sheet and bake for 10-15 minutes. Flip the mushrooms halfway and checking them after 10 mins.


Some Dairy Substitutions

Here are some dairy substitutions that I often use when cooking.

For recipes where I must use butter, I use this brand. It’s grass-fed butter and it’s available at my local grocery store.


This spread I use just like you would cream cheese or spreadable butter. The best part, no dairy!


Ghee is clarified butter that has been stripped of any lactose or casein. This is specially good for baking.


Almond milk replaces all my milk needs. I even use it in my coffee as I don’t ever use creamers.


Little by little you start learning what to use and when. When I started to make these changes I thought giving up dairy was going to be really hard. And now, I don’t even think about it. I rarely have any and when I do, it’s a very small amount. This comes from someone who ate a yogurt a day and would have a ton of cheese with every meal, and a glass of regular milk a day. If you want to make this change, I suggest starting slow. Cut out what’s least important to you and go on from there….. Hope this helps!!

Another First Miss Steele??

Ha! Yes, of course I’m reading 50 Shades of Grey! But this post is not about the book. It’s about trying something new for the first time.

This past Friday we went to a pop- up restaurant ( Eating House Miami) and they had bone marrow on the menu. At first we ordered other things not thinking to give it a try. I always read about people that follow a Paleo plan and eat bone marrow, so I was curious.

We gave it a try and was pleasantly surprised! The presentation helped, I think… So next time you see it on the menu, give a shot. You never know until you try…. 🙂


Jalapeño Peppers

Last week I received these peppers in my box of organics. Not knowing what to do with them I just opted for an easy snack idea.

3 Jalapeño peppers
Cream cheese
Turkey bacon

Cut top of pepper and cut lengthwise. Clean out inside removing all seeds. Make sure you wash your hands immediately after.

Fill each half with a teaspoon of cream cheese.

Wrap with turkey bacon and secure with a toothpick.


I’m not a fan of spicy foods and this was great. The cream cheese helps to tone it down some… Enjoy!