The Benefits of Speed Training for Non-athletes

striders               photo via

I have come to love sprints as an excellent form of training for speed, conditioning, and flexibility. Long gone are the days of thinking I need to run a great distance to get a seriously toned lower body, it’s actually quite the opposite. Distance running works slow twitch (type I) muscle fibers while sprinting works fast twitch (type II) muscle fibers which are responsible for enhancing muscle definition. If you want to torch some serious calories with some high intensity interval training (HIIT) and get well-defined lean muscle, read on because sprints should be an integral part of your workout. The benefits of speed training along with a great starter workout can be found here on the ACE fitness website.

10 Health Benefits of Blueberries


Blueberries rock! Try them on their own or mixed with other berries, add a sprinkle of cinnamon (controls blood sugar) and some sunflower seeds (excellent source of B complex vitamins) and you have a perfect mid-morning snack.

Real Food Substitutions



Shrimp Lettuce Wraps with Avocado Pesto

When you need a quick lunch, it doesn’t have to be complicated to be healthy! This is what I threw together today for my midday meal.

lettuce cups


  • Romaine*
  • Micro greens
  • 1/3 Cucumber, peeled*
  • 1/2 Mango
  • Sustainable and Wild caught salad shrimp (found these in the frozen section at Sprouts)
  • Avocado Pesto (had some leftover from a recipe the night before)
    • 1 medium avocado
    • 2 Tbsp. extra virgin olive oil
    • 2-3 garlic cloves (I prefer 2)
    • 1/4 cup basil
    • 1/2 a lemon, juiced
    • 1/3 cup nutritional yeast
    • Fresh ground pepper and Himalayan salt to taste
    • Slowly add up to 1/3 cup of water to achieve desired consistency


  • Defrost 1 ounce of shrimp by leaving out at room temp for a few hours
  • Blend Avocado Pesto ingredients in a food processor
  • Chop cucumber and mango
  • Prepare lettuce wraps
  • Drizzle Avocado Pesto over wraps

A simple and delicious lunch!

*Use organic ingredients when possible especially for any ‘dirty dozen’ produce.

Get Your Quinoa On!!


A little humor to end the week :)

Eat your KEEN-wah! Why?? Check out 9 health benefits of this superfood…

1. Incredibly nutritious
2. Contains flavonoids, quercetin and kaempferol, which are plant antioxidants that have been shown to have anti-inflammatory, anti-viral, anti-cancer, and anti-depressant effects.
3. High in fiber
4. Gluten-free and perfect for people with gluten intolerance.
5. High in protein with all the essential amino acids our bodies need.
6. Low glycemic index- no spike in blood sugar here!
7. High in minerals most people lack- magnesium, potassium, zinc,  (and for women) iron.
8. Loaded with antioxidants which neutralize free radicals in our bodies and keep us healthy.
9. The Incas ate it and considered it to be the “mother of all grains”, and even believed it to be sacred. The Incas knew their stuff!

It’s really easy to cook (just like rice) and can be eaten with any meal. It’s a great change up to oatmeal (cook with almond milk and cinnamon), cooked with veggies and eggs for breakfast, as a side dish, etc. Go get your quinoa on!

Hello September!


I feel a bit of magic in the air!



I’m loving the brilliant color of these gorgeous boats filled with fresh flowers and produce!