Tag Archives: recipe

Host a “Roll & Sip” House Party!

A slight spin off those paint and sip events…

Instead of painting we’ll be FOAM ROLLING!
And we’ll be sippin’ on PROTEIN SHAKES!

Learn about the benefits of foam rolling and its positive impact on muscle soreness, recovery, performance, injury prevention, and range of motion. This workshop is highly interactive and incorporates self-myofascial release techniques that target sore, overworked, and tight muscles. Ideal for anyone looking to take their warm-up, recovery, and flexibility to the next level! Bring a foam roller, exercise mat (optional), towel, water bottle, and your favorite shake cup!

Invite friends and family, bring a foam roller (we have a few loaners),
try some protein shakes, and get your roll on!

All in the privacy of your home! 

$49 per person

Arden | Elk Grove | Natomas | Sacramento | West Sacramento  | Surrounding areas

The Fine and Amazingly Awesome Print:
(a) Price includes a list of recommended foam rolling exercises, a list of (low carb, low sugar) easy-to-make protein shake recipes, 20% discount off all Nutrology supplement products, a bonus secret giveaway, and eligibility to win raffle prize (FREE 2lb Grass Fed Whey Protein).
(b) Groups must be a minimum of 4 people and a maximum of 10.
(c) If you host the event  in your home and confirm 6 or more people to attend (including yourself), your $49 fee will be waived.

(d) Yes, it’s FREE for YOU if you host 6 or more people!

Contact us today to schedule your Roll & Sip House Party!

P.S. Yes! We can also host a Roll & Sip for larger groups in public settings!


FREE and Healthy Airplane Food: Quinoa Salad and Eggplant Sandwich

Okay, maybe this meal is not free. However, it is not overpriced, salty, and tasteless airplane food. Here’s one of my go-to meals when traveling. Yes, it does require some food prep, but your stomach will thank me later!

Salad Ingredients: 

  • cooked quinoa
  • kalamata olives
  • feta cheese 
  • sliced cucumber
  • grape tomatoes
  • shredded kale and/or spinach
  • fresh herb (your choice! I like basil or oregano)
  • sliced red bell pepper
  • lemon juice
  • extra virgin olive oil


  • baked eggplant slices
  • whole wheat lavash bread, tortilla, or pita


Make a little eggplant and salad sandwich on your whole grain!

  • bonus dressing for sandwhich – mix minced garlic and fresh basil with canola mayo

Essentials to Make This a Success

  1. Frozen ice pack  

    I like to freeze water inside of a food storage bag and use it as an ice pack. You can empty melted ice water as it melts during your travels. Plus, you can reuse the bag on your return trip. A frozen bag of water does NOT count as a liquid according to TSA. Tip: double bag it to eliminate excess condensation as your homemade ice pack melts.

  2. Insulated food bag

    This is an easy way to store your food and keep it chilled (and sanitary) while traveling. Note: Organic (raw) foods tend to trigger TSA systems. You might get pulled to the side and asked what’s in your bag. 

  3. Plastic fork and spoon
  4. Napkin
  5. Hand sanitizer
  6. Food storage bag or recyclable plastic container to store foods. 

Happy eating! 

And you’re welcome. 

Hearty Kale Salad Mexicana

This recipe was inspired by one of my favorite cuisines–Mexican.


5 cups fresh chopped Kale

1 cup Cilantro

1/3 cup shredded carrots

1/2 cup shredded red cabbage

2-3 sliced radishes

1 sliced Granny Smith Apple

2 Tbsp freshly squeezed lemon juice

1 1/2 cup Black beans (boiled, not from a can)

1/4 cup shredded Parmesan or other favorite cheese

Organic Chipotle salsa  (I used Trader Joe’s brand here. I also like Wegman’s brand. Be careful and read nutrition label. Some salsa’s have a lot of added sugar and/ sodium.) 

Sliced fresh hot peppers (optional)

Sliced avocado (optional)


Toss the first seven ingredients in a large glass or hard plastic bowl. Add black beans (hot or cold, depending on your preference). Sprinkle on 2 to 3 teaspoons of cheese. For a dressing, add a few tablespoons of the organic chipotle salsa. Enjoy! This recipe prepares approximately 6 large single servings.

TIP: Increase caloric intake of this dish by adding brown rice and/or grilled chicken!

Easy, Breezy Kale Salad Remix

Who says you can’t bring a healthy, tasty dish to a potluck? Try this quick, easy, delicious, nutrient dense kale salad! 


5 cups fresh chopped Kale

1/3 cup shredded carrots

1/2 cup shredded red cabbage

1 sliced yellow pepper

1 sliced Granny Smith Apple

2 Tbsp freshly squeezed lemon juice

1/4 cup chopped salt-free pecans

1/4 cup shredded Parmesan

Lite basalmic vinegar dressing OR make your own with….

1/4 cup Balsamic vinegar

1/4 cup extra virgin olive oil

1/2 tsp Italian seasoning (salt-free)

1/4 tsp ground pepper

The lemon juice helps the apple not brown. I suggest adding the red cabbage, cheese, Apple, and pecans within an hour of the salad being served. 

Add enough dressing to your liking. Enjoy!! 

Sweet Potato Hack: Ditch the Butter & Sugar!

Do you like your sweet potatoes doused with a ridiculous amount of butter and brown sugar



trying to eat healthier?

Try this healthy sweet potato hack and let me know if it satisfies that ever so present sweet tooth.


  1. Microwave, bake, or boil your sweet potato.
  2. Slice open or mash to your liking.
  3. Instead of butter, add some ORGANIC COCONUT OIL. (healthy fats)
  4. Instead of brown sugar, add 1/3 of mashed ripe BANANA. (natural source of sugar, good source for potassium, fiber, & vitamin C)
  5. Top off with some cinnamon and nutmeg.

Enjoy! This is super easy to prepare in less than 5 minutes.

Let me know how you like it!


photo #1 credit: thecottagemama.com
photo #2: Candice Elaine brooks (c) 2015

No Time? No Problem! – A Quick Healthy Meal On-The-Go!

2015-08-16 17.45.15Who says you can’t eat healthy at a live professional sports game? I suppose having media credentials and treating all facility staff with the utmost kindness and respect allows me to bring my snack bag into each game, but hey, I’ll take it!

This is something I threw together in less than 7 minutes! I honestly didn’t know what I was going to take to the game, I just knew I had to pack SOMETHING–or else! I opened the refrigerator and made this up on the fly. Here are the ingredients.

1/2 c. Brown rice

1/2 c. Organic baby spinach

1/3 c. English cucumber (with peel)

1/2 can Albacore tuna fish (canned in water)

1/4 c. Chopped carrots

1 Tbsp. Italian dressing

Layer the ingredients in your to-go dish, pop the top on, throw it on an ice pack, and GO! Oh, don’t forget your fork.

Basic Nutrition Facts: 294 cal, 33g carb, 6g fat, 28g protein, 475 sodium, 4g sugars

Yikes! This meal has more sodium than I thought. Low sodium alternative: ditch the dressing and use a little extra virgin olive oil and fresh lemon or lime juice. Also, see if you can find some low sodium or no salt added albacore tuna.

Quick & Easy Protein Rich Smoothie

In the name of saving time and eating healthy, here’s a quick and simple smoothie just for you! Scroll down and you’ll see the recipe and a few tips!


1 c. Unsweetened Almond Milk

1/2 frozen banana

1 scoop of your favorite vanilla or chocolate protein powder (I used Nutrology Grass Fed Whey)

1 Tbsp organic creamy peanut butter

4 large frozen strawberries

Directions: Toss everything into your handy dandy blender. Enjoy!

Basic Nutrition Facts: 298 cal, 20g carb, 12g fat, 30g protein, 267 sodium, 9g sugars

The majority of the sugar is from the fruit. Be careful with your protein powder! It may be loaded with sugar. Mine wasn’t because I used Nutrology Grass Fed Whey. [Receive a 20% discount and free shipping for online purchases. Enter CEBFIT upon checkout.] You can also use fresh unfrozen fruit and add a few ice cubes to beef up the frozen smoothie texture. 

TIP: For all of the folks out there looking to lose weight, I recommend getting most of your natural added sugars in your diet earlier on in the day. It gives you more time to burn those calories off throughout the course of your day.

Butternut Squash Soup w/ a Sweet Twist!

‘Tis the season for warm and delicious soups! This recipe was inspired by the roasted butternut squash soup I recently gobbled up at Heirloom, a restaurant located in Beaver, PA. I think my interpretation came out pretty good. I couldn’t resist adding sweet potatoes and carrots for some natural sweetness. Enjoy!


1 medium large butternut squash
2 sweet potatoes
2-3 carrots
32 oz vegetable stock
1/2 tsp nutmeg
2 cinnamon sticks
couple dashes of cinnamon
extra virgin olive oil
coconut oil
a dash or two of kosher salt
a dash or two of ground black pepper
2 tsp brown sugar
1 cup sprouted pumpkin seeds
few sprigs of fresh sage

2014-10-21 18.10.43

Removing seeds and pulp from squash.

Coat an aluminum foil pan with extra virgin olive oil. Sprinkle some nutmeg, salt, and pepper into the ban. Toss in two small cinnamon sticks and a few sprigs of fresh sage. Cut squash in half or in fourths. Cut sweet potatoes in half. Cut carrots into large medallions. Lie squash seed side down into pan. Lie sweet potatoes flat side down and toss in carrots. Cover with aluminum foil. Bake (or grill in covered aluminum foil pan) squash, sweet potatoes, and carrots until done. You should be able to easily slide a toothpick or knife into squash, sweet potatoes, and carrots.

2014-10-21 19.02.33

Simmering in the crock pot!

Remove skin, seeds, and pulp from cooked squash. Remove skin from sweet potatoes. Blend squash, sweet potatoes, carrots, and vegetable stock until smooth and creamy. Poor into crock pot set on low heat. Add a dash or two of salt, pepper, nutmeg, and cinnamon. I also added about a teaspoon of brown sugar to add a little extra love and sweetness! Toss in the same cinnamon sticks you used to bake or grill the squash, carrots, and sweet potatoes. Stir. Let simmer for a few minutes. While this is simmering in the crock pot….

2014-10-21 19.03.41

Butternut Squash Sweet Potato Carrot Soup

Throw your pumpkin seeds into a skillet on medium heat. Add 1/4 tsp of olive oil and 1//4 tsp of coconut oil. Stir in pan to allow oil to coat seeds. Add 1 tsp of brown sugar. Occasionally stir and seeds to brown. Turn off heat. Pour seeds in heat proof container and allow to sit for a minute or two.

Back to the crock pot! Give your soup one last stir and wah-lah! It’s ready! Serve in your favorite soup bowl and add a few roasted pumpkin seeds on top. Grab a spoon and enjoy!

Let me know what you think about the recipe!


First time making Pho!

“Pho is life, love and all things that matter.” (Pham, M., 1997)

One of my favorite foods to eat is a classic VIetnamese dish called, pho–pronounced “FUH.” Admittedly, I never knew pho existed until I moved to the West Coast and my culinary pallet was expanded and exposed to so many “new” foods. Well, foods new to me. What can I say? I missed out on a lot of tasty grub growing up. I fell victim to eating what was familiar, readily accessible, and affordable in my environment. Anyways, I digress. Back to pho.

Conceptually, pho is rather simple: broth, rice noodles, and meat. However, the preparation of pho is rather laborious–well, at least for a novice pho-maker like myself. I’ve been meaning to find a recipe AND purchase ingredients AND make pho for quite some time. Finally, I did it. I found a couple of recipes, consulted with my brother, roamed around the global food market looking for specialty ingredients, and blocked off half a day to make my first batch.

phopicI credit my pho-making success to author and teacher, Andrea Nguyen, of Vietworldkitchen.com. I searched the internet and reviewed several pho recipes and hers seemed to be the most comprehensive, authentic, and detailed. I slightly deviated from her recipe, but overall remained true to her pho expertise. I specifically referenced her Chicken Pho Noodle Soup Recipe (yields 8 servings).

Below is what I did a little bit differently, but it still turned out EXCELLENT!


Instead of using a chunk of rock sugar, I substituted a tablespoon of regular white granulated sugar.
Instead of 4 whole cloves, I used 6 whole cloves.
I added Star Anise (a total of 40 star tips) to the broth spices.
Instead of boiling the chicken whole (on top of chicken parts), I pre-cut chicken into thigh/leg and breast quarters.
I added 1 additional tablespoon of fish sauce.

I didn’t use yellow onion or cilantro. Instead, I used fresh bean sprouts, Thai basil, freshly squeezed lime juice, and jalepeños. I also added a little bit of Sriracha sauce and Hoisin sauce.

I encourage you to play around with optional garnishes. Have fun with it and enjoy!

Estimated (and Basic) Nutrition Facts: 8 total servings / 1 serving
(I only accounted for the chicken, noodles, and fish sauce)

Calories: 2750 / 343
Protein: 213 / 27
Carbohydrates: 360 / 45
Fat: 41 / 6
Sodium: 4275 / 535
Sugar: 0

After looking at the nutrition facts, I want to experiment with not using fish sauce, using significantly less, or finding a substitution that is not as high in sodium. Either that or drink 2 gallons of water after eating pho! Keep in mind I didn’t include the Sriracha and hoisin sauces (high in sodium) in this mini-nutritional breakdown. I also want to significantly reduce or eliminate sugar in the broth, especially if I use hoisin sauce in the bowls.

Still curious about pho? Here are a few websites dedicated to expanding the world’s knowledge about this tasty savory Vietnamese comfort food.

History of Pho Noodle Soup (The Viet World Kitchen)
The Origins of Pho (Pho Ever) <—I love the name of this website.
A Bowl of Pho: Vietnam’s Treasured Beef Noodle Soup That Brings Families Together (San Francisco Gate)
Pho! Vietnam’s Beautiful Legendary Soup (Food Origins TV)

I’m DEFINITELY doubling the recipe the next time I make it.

“PFF” (Protein Fiber Fruit) Pancakes

Here’s the recipe to one of my favorite morning treats to help break the monotony of eating oatmeal daily. In addition to my PFF pancakes, I usually eat an egg over easy and drink a cup of black coffee. This meal keeps me feeling full throughout most of the morning. It also serves as one of my favorite post morning workout meals.

-1 1/2 c. favorite pancake batter
-1/2 to 1 scoop of your favorite protein powder (approx. 15-20 g of protein)
-1 tsp chia seeds
-1 tbsp ground flax seed meal
-3 tbsp old fashioned oats
-fresh or frozen fruit
-extra virgin olive oil

Feel free to alter quantities to your liking. Mix pancake batter, protein powder, chia seeds, flaxseed meal, and oats in water. The batter should be a little thick. Heat pan. Drizzle extra virgin olive oil (EVOO) in the pan. Make sure the pan is hot enough before pouring batter into it. Pour enough mix into the pan to create your desired pancake size. Sprinkle some of your favorite fruit on top of pancakes in pan. (I prefer frozen blueberries.) Flip pancakes. You may need to drizzle a little bit more EVOO in the pan. This helps make the pancake a little crunchy on the edges and prohibits it from sticking to the pan. Remove cooked pancakes from pan and continue process until done. Enjoy!

1. Keep pancakes in warm oven or covered in microwave to keep warm.
2. There’s no need to use syrup because the protein powder and fruit serve as sweeteners.
3. Pre-mix dry ingredients in bulk as a time saver.

Yields approximately 5 medium size pancakes.

Of course there are a few nutritional benefits of this delicious morning treat.

Chia seeds are rich in omega 3 fatty acids, fiber, antioxidants, minerals, and also serve as a blood sugar regulator. Omega 3 fatty acids are terrific for heart health, muscle recovery, brain functioning, joint tenderness, lowering blood triglyceride levels, and anti-inflammatory effects on the body. The soluble fiber found in chia seeds, flax seed, and oats helps lower blood pressure and cholesterol levels. Additional fiber benefits include satiety and bowel movement regularity. Antioxidant rich foods offer nutritional benefits and help eliminate free radicals from the body. Flaxseed meal is full of fiber, omega 3 fatty acids, and lignans. Lignans offer additional antioxidant benefits to the body. Old fashioned oats are high in fiber, protein, and help lower cholesterol levels. Extra virgin olive oil is high in monounsaturated fatty acids (lowers cholesterol levels in the body) and polyphenols (antioxidant properties). Check out a past blog post about the benefits of proteins.


%d bloggers like this: