Pumpkin protein balls and pumpkin protein smoothie with flax meal

Today is the first day of my 30 day anti-inflammatory cleanse and wellness plan. I’m prepping for some detox in the upcoming days as I kick my sugar habit.Meal prep is clutch, and having healthy options on hand will be key. The ingredients for these options are quite similar and makes meal prep efficient.

Pumpkin Protein Balls

1/3 15oz can organic pumpkin

1 1/2c pitted dates

2c raw pecans

1 1/2 scoop vanilla SFH or other protein powder

1/4 tsp cinnamon

1/4 tsp clove

1/4 tsp cardamom

blend and roll into balls. Chill and serve.

Pumpkin Protein Smoothie

2/3 of 15oz can of organic pumpkin

1 15oz can coconut milk unsweetened

2 scoops SFH churro or other protein powder

1/4c unsweetened almond butter

1/4 tsp cinnamon

1/4 tsp cardamom

1/4 tsp cloves

blend. Top with ground flaxmeal for extra omega-3, chill, serve

Vegan chili

IMG_7076We are having beautiful weather for October, sadly it’s still August… sigh. I’m warming it up with a vegan, gluten-free, protein rich chili.

Heat the avocado oil and sauté the onion. Add the red wine and simmer with carrots. Once softened, add one cup red quinoa, one cup Tru Roots sprouted green lentils, and four cups of water. Boil and add the miso paste. Stir occasionally while boiling x 15 min.


Add remaining ingredients, three to four more cups of water for desired consistency, and reduce heat. Summer for 15-20 min.


Turn off heat and add cilantro.


Serve with nutritional yeast and avocado.

Vegan Chili

1 yellow onion diced

2 Tbsp avocado oil

1/4c red wine

1c red quinoa

1c Tru Roots sprouted green lentils

1 Tbsp red miso

7-8c water

1c white beans

1pkg edamame

1c shredded carrots

2Tbsp tomato paste

salt/pepper to taste




Vegan walnut cheese

IMG_7017Sunday meal prep game is on. Walnut cheese is a go-to for dipping veggies, chips, tempeh sticks, etc. It can be made a little thinner by adding more water and then can be used as a sauce on zucchini noodles or cauliflower rice to make a risotto.IMG_7018IMG_7021

Walnut Cheese

1 1/2c raw walnuts

1 Tbsp red miso

3 Tbsp tomato paste

1/2 c nutritional yeast

2 Tbsp lemon juice

1 tsp apple cider vinegar

1/2 tsp paprika

salt/pepper to taste

1/2-1 c water





Spicy carrot dip

IMG_7007This is the most Wonderful time of the year. Produce is robust. The harvest is strong, and the bounty is rich.

Carrots. The colors are rich and the options are plentiful. Here is a legit hummus alternative.

Roast them with coconut oil and sprinkle with turmeric at 425 for 30min.  Once softened, place in bullet with shatta (or harissa), onion salt, olives, garlic, etc.


Blend and enjoy.

Carrot harissa dip

8 roasted carrots

1 tsp onion salt

1 tap cumin

4 garlic cloves

1/4 c sliced black olives

1/4 c cilantro leaves

2 Tbsp Shatta/harissa

1Tbsp coconut oil

1Tbsp turmeric

1/4 tsp black pepper







IMG_6999White is alright.

Athleisure is a thing and I abuse the privilege. Stretchy pants are my jam (unless I’m operating, then I begrudgingly wear scrubs).

Alo (aloyoga.com) leggings and capris are great for movement. The material is a bit thicker than standard lulu and wicks away moisture really well. The wide band stays put during a workout, requiring little adjustment. The full length leggings run a bit long so shoot for 7/8 if you are 5’5″ or less.

Vimmia (vimmia.com) is an LA based company that does a great job fusing technical materials with fashion forward styling. Think gym to brunch, athleisure, sweaty-hair-don’t-care gear. Sizing runs slightly smaller than standard. Materials are soft, move well with the body, and seem to support better as you sweat. The look is lit which is a great bonus.

Asteria (asteriaactive.com) is a New York based company with beautiful styling and excellent technical gear. The materials are UPF 50, antibacterial, and move like a leaf on water. The cut is true to size and seems to melt to your body during the workout. No pilling at all. The style can bring you from mat to street on the daily.





I like it spicy. Capsacin is found in jalapeños  and is a vasodilator. Meaning, it dilates small blood vessels and increases blood flow to organs and skin. It’s good for your heart, and since it causes you to sweat can be useful for detoxing.

I’m also heavy handed with garlic. Garlic lowers cholesterol, lowers blood pressure, and improves cardiac output. Think of it as a natural performance enhancer.


Use fresh ingredients, organic when possible.

IMG_6996Consider coring the tomatoes if you want a thicker consistency. Add turmeric for a natural muscle relaxer.

IMG_6998Chill for two hours prior to serving.


10-12 cherry tomatoes

5 cloves of garlic

1 jalapeño

3 Tbsp red wine vinegar

cilantro/salt/pepper to taste


chill 2 hours before serving

Churro cashew coffee protein balls

Snacks are clutch! Having healthy protein on the go can be challenging. These date balls have a little cold press for that extra kick.

IMG_6990Having a good food processor is key in making the right texture. Ninjas or vitamix are great options. I destroyed our NutriBullet trying to grind cashews for nut mylk… but it works great for smoothies!


IMG_6991The texture after grinding should appear more on the dry side. If the mix is too dry, add a little more cold press. If you are looking for a richer texture, add a Tbsp of nut butter.IMG_6992churro cashew coffee protein balls:

2cups raw cashews

1 1/2cup pitted dates

1 Tbsp coconut oil

1 Tbsp cacao powder

1 scoop Churro SFH or protein powder of choice

2 Tbsp cold press coffee

grind and chill x 2 hours


imageWhat you behold, you become. What you consume, becomes part of you. From the food you eat, to the people you surround yourself with, to the media you expose yourself to.

I have an unhealthy preference for Bravo television. The Real Housewives of everywhere is my jam. I don’t know why I like watching menopausal alcoholics scream at each other, but I keep plugging in… it think it might be the fashion and the fancy houses… dunno.

Along the journey of self improvement, I found Stasher bags (@stasherbag, stasherbag.com). The food storage bags are made of silicone so you won’t leech plastic into your food– and avoid consuming the associated toxins.

Stasher bags can be put in the dishwasher for easy cleaning. They have an air-tight seal that will keep half an avocado green for three days. Bomb!

and they look super dope.



The usual suspects


Gear can make or break a workout.

Gear motivates one to get up at 4:30am and drive across town to do a cross-fit style workout in a basement gym with a bunch of division-1 athletes in their 20’s, while the world sleeps.

Gear supports the muscle, ligaments, fascia, and bones as the body moves through space to become stronger.

Gear reflects the artist within the athlete.

Outdoor Voices, Spiritual Gangster, lulu, alo, beyond yoga, nux, LNA, Carbon 38, adidas boost/pure boost/ultraboost/NMD R1,R2 to name just a few of the usual suspects.

Wakey wakey- it’s time to get stronger.