Lightened Up Guacamole!



Lightened Up Guacamole
Serves 2

1 Haas avocado
1 cup frozen petite sweet peas, dethawed
1/2 lemon, juiced
1 Tbsp Cilantro (fresh or dried, I used dried)
1 Tbsp Mrs. Dash Fiesta Lime Seasoning
1 Tbsp Garlic Powder

Add all ingredients to the food processor and pulse several times. Push down the mixture from the sides with a fork until thoroughly mixed.

Note: I don’t like to add salt, because my chips are salted. If you desire, add some pink himilayan sea salt to the mixture right before serving.

Serve immediately and devour!

Calories: 180
Protein: 6g
Fat: 12g
Carbs: 15g
Fiber: 8g
Sugar: 3g


MIND Diet – What you Eat Does Matter

The link above is an amazing read. After years of following the Mediterranean diet loosely myself, it is interesting to see this diet that is similar, yet so different in results for the mind. It’s never too late to start transforming your body with food, and this diet may also help preserve your mind.

Researchers have found that certain foods have been shown to mitigate the risk of developing Alzheimers. The most amazing part is: the studies revealed that people who followed the diet strictly lowered their risk of Alzheimers by 54%. However, people who only stuck to the diet part of the time, still saw their risk lowered by 35%! And guess what’s at the top of the list? My favorites, blueberries and nuts!


Read on for more information..

Find some of my favorite ways to use heart-healthy nuts in recipes:

Honey Sesame Almonds                   Low Carb Peanut Butter Fudge

Honey Sesame Almonds               Low Carb Peanut Butter Fudge


High Protein Breakfast Brownie Batter

Chocolate Brownie Batter

Chocolate Brownie Batter


Chocolate for Breakfast? Absolutely!

And what if I told you the chocolate brownie batter was:

  • high in protein
  • low in fat
  • low in calories
  • had two servings of vegetables
  • packed with antioxidants and flavonoids that prevent inflammations and help relax the blood vessels, improving both circulation and blood pressure
  • Packed with essential minerals such as iron, manganese, magnesium, and zinc
  • Great source of fiber

Oh, and if that’s not enough to get you excited, it can be ready in less than five minutes! Talk about fast food ;)

Chcolate Brownie Batter

High Protein Breakfast Brownie Batter
Serves 1

1 Scoop Vega Vanilla Protein and Greens
2 tbsp. Pb2 Chocolate
1 Tbsp. Hershey’s Unsweetened Special Dark Cocoa Powder
10 Drops Chocolate Sweet Leaf Stevia
2 Tbsp. Walden Farms Chocolate Syrup
1/4 Cup Cold Filtered Water

Begin with mixing your dry ingredients in a bowl: Vega protein, PB2, and cocoa powder.
Next add in your stevia and chocolate syrup, then roughly stir. Slowly add in the filtered water. I usually add 1/4 cup, then add a tbsp at a time until I reach my desired consistency. Grab a spoon and enjoy!

Enjoy hot or cold – I have also heated this batter up for 20 seconds in the morning and it’s delicious warm.


Macro Friendly!
Calories: 165
Protein: 24g
Fat: 2g
Carbs: 15g
Fiber: 4g
Sugars: 5g


Jay Alders Yoga

Why Yoga?

Jay Alders Yoga

Photo Credit: Jay Alders Yoga


Being an endurance athlete all of my life, I have never been good at “stopping to smell the roses.” I have struggled with disordered eating, perfectionist attitudes towards work and personal life, and obsessive compulsive anxiety for as long as I have been competitively running, swimming, and training. All of these things compile together and feed off of each other. After my last running race on May 2nd, I decided to take a break from anything organized and recalculate my goals and my mindset.

It was interesting to say the least. For the first time ever, I stopped to ask myself what I wanted to eat, what I wanted to do for exercise, and what did my body need to feel good? I was no longer restricted to eating certain foods or calories around my morning runs or attending so many days at the gym to meet my cross-training quota. The freedom of choice and opening up my mind to listening to my body, was truly enlightening.

The results of the last three weeks have been phenomenal:
1) I have not run once- for anyone that knows me THIS IS HUGE!
2) I’ve enjoyed long walks, long swims, pilates, and yoga/meditation
3) I’ve lost four pounds and feel healthier and more energetic than I’ve felt in years.
4) My cravings for “forbidden foods” have disappeared, because nothing is forbidden. If I want vegetables, I eat them, If I want cake, I eat it :)
5) My ability to calm myself with breathing and meditation, rather immediately respond to something with anxiety and stress is growing.
6) I’m learning to trust myself and my body to tell me what’s right.


So, Why yoga? Why the title of this post? I have found that even ten minutes of yoga a day has significantly impacted my mindfulness. I want to slow down and enjoy my food when I eat -appreciate the nourishment it’s giving my body. I want to enjoy my 60 minute walk, with the birds, the ocean, and the breeze; rather than pound my way through a high intensity run. I want to appreciate the rhythm to my breathing while swimming laps rather than forcing myself through the laps to hit a certain “mileage” goal. All of these things have been byproducts of my yoga journey.

I’ve also noticed that the yoga helps me from head to toe:
1) Helps align the bones and joints in my body
2) Help improve balance, coordination, and focus
3) Improved performance in Surfing and athletics through better rotation
4) Detoxification through increased twisting of organs and muscles to release free radicals and toxins stored in the body
5) Detoxification through deep breathing- higher oxygen levels abolish free radicals in the blood and body systems
6) Stress control- deep breath on reaction, rather than negative impulses. Deeper breathing decreases stress and cortisol levels
7) Time for spiritual meditation- learning to appreciate the time in the day, rather than constantly feeling like there is not enough of it.
8) Mindful- Becoming a better dieter through better eating habits, with more controlled decisions based on what my body wants and needs.
9) Muscle toning- Strengthening and Lengthening Galore ;)
10) Increases bone density- Yoga is weight bearing and gravity resistant, both things proven to help slow down the aging of your bones.
11) Prevents lower back pain and injuries- Your muscles stay supple from the increased oxygen and blood flow
12) Happy Hormones- Yoga releases serotonin and destroys cortisol, a good balance for a consistent happy, healthy life!

I challenge each of you to take ten minutes today to sit still and ask your body what it needs. Do you need to stretch? Do you need to say some positive affirmations?

Now tell me, what are some of your favorite exercises? Why do you love them?


Nutty Buddy Lava Cake (4 Net Carbs per Serving!)


This is the perfect Low Net Carb Dessert for those evenings you just can’t shake that chocolate craving. This warm, indulgent dessert will keep you coming back for more, but with only two servings per recipe, you won’t be tempted to erase all of your hard work on your health and fitness goals!

Some highlights of this dessert are:

  2.  All of the fats are healthy fats from chia, flax seeds, and roasted peanuts. This dessert is full of omega 3’s which help keep your heart healthy and calcium to assist in bone health.
  3.  16 grams of protein per serving!
  4.  Unsweetened cocoa powder is a great source of iron, manganese, magnesium, and zinc. These minerals help maintain energy, carry oxygen to red blood cells, metabolize antioxidants and nutrients, and aid in the production of new cells!


Now on to the good stuff ..



Nutty Buddy Lava Cake
Serves 2

1/4 cup Vitafiber Syrup
2 Heaping Tablespoons Trader Joe’s Chia & Flax Peanut Butter
2 Tbsp. Melted Smart Balance Light Buttery Spread
1 tsp. Hershey’s Special Dark Cocoa Powder
1/2 Scoop Optimum Nutrition Extreme Milk Chocolate Protein Powder
1/2 Scoop Optimum Nutrition French Vanilla Protein Powder
1 Tsp. Stevia

Start by adding the Vitafiber, peanut butter, and Smart Balance to a microwave safe bowl. Microwave for two minutes.


Meanwhile, mix the remaining ingredients together in a large bowl.

IMG_4578Be careful taking the liquid mix out of the microwave, it will be hot!!

Combine the liquid mix into the dry mix and combine slowly. Take your time as you mix and stir it together well.

IMG_4581Eat immediately and ENJOY while warm :)

Nutty Buddy