Brussels Sprouts and Grape Flavor Burst

Brussel Sprouts and Grapes This one's got a little character to it and just the right zing and zang to satisfy your pallet. Brussel sprouts are amazing for alkalizing the blood and cleaning out the digestive system, but often times they get a bad rep for being boring.

Well not THESE brussel sprouts!! We add just the right amount of grapes to be a tastefully sweet contrast to perfectly overload the senses with a burst of flavor in one of my favorite dishes.

Eat it as a side to most any meal or make it with some quinoa to have as a main course for plant based eaters.

Ingredients: • 1 lb. Brussels sprouts, trimmed and halved • ½ lb. seedless red grapes, halved • 1 tbsp. extra virgin olive oil • 2 cloves crushed garlic • ½ tsp. pink Himalayan sea salt • ¼ tsp. ground pepper • 1 tbsp. balsamic glaze

Directions: Preheat oven to 400 degrees. Combine Brussels sprouts, grapes, and garlic in a large bowl. Drizzle with extra virgin olive and season with salt and pepper. Toss everything together until the Brussels sprouts and grapes have a nice light coating of the olive oil and seasoning. Spread everything out on a rimmed baking sheet and roast for 25-30 minutes, flipping half way through, until Brussels sprouts are golden brown. Transfer to your favorite serving dish and drizzle with 1 tbsp. balsamic glaze. Enjoy!

Raw Chocolate Chip Cookie Dough Bars (made from almond milk pulp)

cookie dough bars Raw chocolate chip cookie dough is one of those things that will forever make me happy and will always bring out the child in me. I still remember my mom making chocolate chip cookies and us begging for some of the dough. Such a treat.  Original recipe from Tasty Yummies

raw cookie dough bars

I add a whole vanilla bean to my almond milk, so my pulp has these beautiful tasty flecks of the vanilla bean in it, that makes these cookie dough bars all the more better. If you don’t use vanilla bean in your almond milk, consider adding another teaspoon or two of the vanilla extract to your dough. Additionally, I found the secret to really getting these bars to taste like the real thing, is a pinch or two of baking soda, found in most traditional chocolate chip cookie doughs. That is one of those subtle nuances to this recipe that to me, takes it to that next level and really has this tasting like the traditional cookie dough you remember from being kid.

almond flour


Dehydrating Almond Milk Pulp Into Flour:

In a dehydrator:

Arrange the almond milk pulp in a single layer in your dehydrator. Set the temperature to around 115ºF or so. Dehydrate until hard and dry. Approximately 8-12 hours.

In the oven:

Line a baking sheet with parchment paper and arrange the pulp in a even layer. Set the oven to it’s lowest temperature (preferably somewhere around 100ºF) 4-8 hours, checking every so often, especially if your temperature is a bit higher. Alternatively you can just leave the pulp day or two in the oven, with it turned off.


Add the dehydrated almond pulp flour to your food processor or blender and process until it is finely ground powder.


Store in an airtight jar or container in the refrigerator

PLEASE NOTE: I am sure this isn’t a truly “raw” recipe, given some of the various ingredients used. This description is more referring to the dough being unbaked and mimicking traditional “raw” cookie dough.


Red Curry Vegetable Soup (Slow Cooker)

The best part about this vegetable soup is that you can easily customize it with whatever veggies you have on hand. Opt for carrots or rutabaga instead of parsnips. Potatoes, sweet potato or another squash rather than the butternut, try fennel instead of leeks, go with kale or spinach instead of the Swiss chard. You could go with green beans instead of peas or maybe some fresh broccoli. Try sliced mushrooms if you’ve got them. If you are a meat or seafood eater, this soup would be delicious served with some cooked chicken breast or maybe shrimp at the end. red curry veggie soup

Red Curry Vegetable Soup (Gluten-free + Vegan) serves 6-8 this is the slow cooker that I use

  • 1 onion, diced
  • 2 leeks, cleaned and trimmed, white and light green parts only, halved and thinly sliced
  • 4 cloves garlic, minced
  • 1 3-inch piece of ginger, peeled and minced
  • 1 small butternut squash, peeled, seeded and diced into 1-inch cubes (about 1 1/2 lbs)
  • 1 lb parsnips, peeled and diced into 1-inch cubes
  • 6 cubs low sodium vegetable broth or stock (chicken broth will also work great)
  • 1/4 cup red curry paste
  • 1 tablespoon gluten-free tamari or coconut aminos (or fish sauce)
  • 1 cup frozen peas
  • 1 bunch swiss chard, stems removed and roughly chopped
  • 1 can full fat organic coconut milk
  • juice from 1 lime
  • sea salt, to taste
  • red pepper flakes, optional

Optional Toppings:

  • fresh cilantro
  • green onions
  • sprouts


Add all up the ingredients up to and including the gluten-free tamari (or fish sauce) to your slow cooker. If you wish to saute the onion, leeks, garlic and ginger first in a separate pan with some olive or coconut oil, you absolutely can do that. I personally prefer to make crock-pot cooking as simple and quick as possible – so I go all in.

Give it all a good stir, to dissolve the red curry paste. Cook on high for 4 to 6 hours, or on low for 8 hours. Just before serving add the frozen peas, the roughly chopped swiss chard, the coconut milk and the fresh lime juice. Give it all a good stir to combine the coconut milk. Put the lid back on and give it a few minutes to cook the peas and wilt the swiss chard. Taste just before serving and adjust your seasonings, as necessary.  Serve topped with fresh cilantro, green onions and or sprouts. Enjoy!


Roasted Potato, White Carrot, and Garlic Soup

roasted white potato soup {This recipe is gluten-free, grain-free, dairy-free and with vegan options}

serves 4-6

  • 2 lbs potatoes, peeled and diced (I used Russian banana fingerlings)
  • 1 1/2 lbs white carrots, peeled and diced
  • 1 head garlic (entire bulb)
  • 2 tablespoons olive oil
  • 2 sprigs fresh rosemary, stem removed and roughly chopped
  • sea salt and freshly cracked black pepper, to taste
  • 4 – 6 cups chicken stock/broth (or vegetable broth)
  • 1/2 cup non dairy milk, I used cashew milk (optional)

For garnish:

  • crispy bacon or coconut bacon
  • fresh chives, chopped (or other fresh herbs)
  • fresh ground pepper

Preheat the oven to 425ºF.

Add the diced and peeled potatoes and carrots to a large rimmed baking sheet or roasting pan. Drizzle with the olive oil, add the fresh rosemary and a little salt and pepper. Toss it all around to evenly coat and spread into an even layer. Take the head of garlic and peel off the loose outer skin, leave the head itself in tact. Trim about 1/4 inch off the top of the head of garlic to expose the tops of the garlic cloves. Place the bulb inside a small amount of foil and make a pouch. Drizzle just a small amount of olive oil over the garlic and close the foil pouch around it, pinching it at the top.

Place the tray of vegetables and the foil wrapped garlic into the oven. Roast for about 30-45 minutes, tossing the potatoes and carrots occasionally. The vegetables should be golden brown and tender. Check the garlic around 30 minutes. The garlic is done when the center is super soft when pierced with a knife. Remove from the oven, open the foil pouch and set aside to cool.

While the vegetables are nearly done roasting, over a medium heat add the broth to a large saucepan and bring to a boil, then reduce the heat to a simmer until the vegetables are done.

Once the vegetables are done, add the roasted potatoes and carrots plus the rosemary to the stock and remove from the heat. Squeeze all of the garlic cloves out from their skin and add them to the soup as well. If you are adding the non-dairy milk, add this now, as well.

Puree the soup. Using an immersion blender puree the soup until perfectly smooth, with no lumps remaining or working in batches use a high speed blender. (I used my Vitamix) Taking half of the veggies and broth and adding it to the pitcher of your blender (or less depending on the size of your pitcher), blend the soup until smooth and creamy, then pour this into a large serving bowl and blend the remaining soup. Be careful not to blend too much soup at once and put a towel over the lid when you are blending so the hot soup doesn’t explode out. Adjust seasonings to taste, adding a little sea salt and black pepper, if necessary.

Serve hot garnished with fresh chives and maybe a little bacon (or vegan bacon).


  • if you don’t have white carrots, try any variety of carrots or even parsnips
  • the varying measurement of the broth allows you to make your soup as thick or as thin as you’d like
  • the non-dairy milk isn’t at all integral to the recipe, just brings a little extra creaminess


Osteoporosis, Old, Doesn't Mean Squat!!

dairyOsteoporosis is a big issue among, mostly women, here in the United States. In fact, we are a country who consumes more dairy than most; however we have more cases with this bone effecting health issue. Studies show that the countries who consume the least amount, or no, dairy have the lowest occurrences of Osteoporosis among their populations.

What we know about how to control or prevent osteoporosis can be pretty misleading when it comes to the advice most doctors and health advisers provide. Often times they simply say to consume more dairy and take some calcium pills. That advice right there couldn't be further from what can actually help you.

New studies show that the leading cause of osteoporosis is directly related to grain and dairy consumption. Sounds backwards I know and the drugs that doctors prescribe can actually cause bone fractures is even more crazy to consider, but according to the latest studies it's true.

Some things that help is, first of all, not taking those drugs. They are just not needed; however discontinuing and changing the dietary habits that are the cause is what needs to be the first step.

Second step is working toward completely giving up grains and dairy from our diets and replacing that with green leafy vegetables such as kale, chard, arugula, spinach, collards, etc.

Third step is starting a routine that includes weight bearing exercises, such as Kettlebell training, which is another excellent habit that greatly helps keep bones dense with calcium. True story! Here's a success story from one of my clients who actually increased her bone density through my weight training program.

Over 60 Bone Density Increases, Doc Says "Keep Doing What You're Doing!"

"It is not often that people get any substantial gains in bone density. Smaller people are way more prone than bigger people around age 60 - 65. It was the reason I joined the gym and discovered your program."

[Sandy had her bone density tested and the results were not very good. So she decided to try exercise per her doctor’s recommendation. After just over a year of working with my program Sandy had her bone density tested again. The results are provided below.]

Sandy_Darling_runner"On the spine, my bone density is back to normal and a little above the average for a person my age (mid 60’s). The change is considered "statistically significant with a 95% confidence given differences in positioning since last scan." On the hip, it improved, but just slightly (2.1%), and is still slightly below normal. Doc recommendation is to keep doing what you're doing. It's working. Many, many old people die because they fall and break a hip and don't recover. I'm going to die a different way, thank you Bob & Synergy Kettlebell Training." -Sandy D., Phd. (President of Learning Bridges)

Sandy is such an inspiration to me! Over the years she has worked very hard and fell into love with fitness to condition her body to become an avid marathon and recreational runner.


Popcorn Good or Bad?

Most people who eat popcorn don't just eat it plain. I mean seriously... where's the fun in that? LOL! Personally I like my carmel corn! Ha ha!! Most people toss on the salt, butter, and kettle flavoring which adds a whole other adverse health element altogether besides the corn's negative health impact that it has on our bodies. Here are some Popcorn Facts and food for thought to keep in mind the next time you consider grabbing the white kernels of fluff.

Assuming it's being cooked in a healthy oil (ie. coconut) or being air popped...

1) Corn has "zein" which is a prolamine similar to gluten which could cause gastronomic issues, not quite on par with gluten, but still does nonetheless. Virtually all corn we get is the genetically modified Montsanto crap. It's modified to grow it's own pesticide and modified to be almost entirely starch which directly effects your body in a big negative way.

2) It's scary what GMO could do to you and what the pesticides (xenestrogens, etc) are doing. Corn is also virtually nutritionally empty so there's really no point besides to experience the feeling of a full belly from the starch. At the sake of feeling full you will also be storing fat due to the starch. If you enjoy sweet potatoes, I highly recommend eating those for your starch because they are healthy for you and contribute nutritionally as well.

3) You also must consider that corn contains Lectins- which are enzyme inhibitors. Corn is a seed of a grain. The plant doesn't want you to eat it so it blocks your body's natural production of enzymes to properly digest it- thus causing gastrointestinal issues. The same is true of all other grains- gluten free or not. Gluten is a completely separate issue altogether. Most people are so used to their bodies feeling a certain way that they are not aware of how good they can actually feel once they stop eating corn & other grains so their body heals itself.

Next time you eat popcorn, no matter how "good" it tastes, consider what you are putting into your body.

ROCKTOBER Old School Paleo & Handstand Pushup Challenge


ROCKTOBER launches with 2 BIG challenges for us to test ourselves and experience even BIGGER results because of all month long.

4 Week "Old School" (aka Paleo) Challenge

Challenge starts on October 1st and will continue through October 31st - Perfect timing right before the holidays!

You're welcome to post any questions, advice, recommendations, or your progress. Support from and accountability with one another is also welcome throughout the month!

It's recommended that you do pictures, body weight, and measurements at the beginning of the challenge so you can track your progress.

I'm holding an optional Old School Before & After Contest and pictures will be used for contest submission on October 31st! Winners will receive Amazon, Trader Joe's, or Fruitful Yield gift cards- your choice.

I find it easier to keep a food journal of everything I eat- You're much more aware and conscience of food you're taking in. Taking pictures of your meals is another option!

Keep in mind this challenge is for YOU - no one else will be watching what you eat or if you do any cheats... even if you do it's okay as long as you get right back on the wagon.

For some of you this will be difficult, possibly very, BUT I'm certain each and every one of you has the will power to complete this 4 week challenge! No Excuses!!

3...2...1... READY GO! _________


YES to grass fed meats, wild caught seafood, vegetables, some fruits, but not too much, cage free eggs, nuts, and seeds. Avocado, asparagus, arugula, kale, spinach, broccoli, celery, sweet potatoes, yams, any type of leafy green, red cabbage, artichoke, olives. All berries, melons, apples, pomegranate. Chicken eggs, ostrich eggs, duck eggs, quail eggs. (no Do Do eggs). Almonds, brazil nuts, walnuts, pecans, pine nuts, pumpkin seeds, sunflower seeds.

No processed foods. Pretty much anything in the middle of the grocery store. Can't recognize it growing or running around in the wild? Don't eat it.

No sugar. I don't care whether it's super natural 100% organic fair trade sugar from the honey of communitarian bees, IT'S STILL SUGAR. No sweeteners, no agave nectar. Stevia, raw honey, and maple syrup are fine.

No grains. This includes bread, rice, pasta, cereal, oatmeal, corn and all of those gluten-free pseudo-grains like Ezekiel bread or other sprouted grains.

No legumes. Peanuts, peanut-butter, beans, peas, lentils, cashews.

No dairy. Milk, cheese, yogurt, etc.

Less alcohol (eliminate or greatly restrict). No sugary mixers, no beer or alcohols containing gluten.

Fewer sweet fruits and starchy vegetables. Bananas, eating a bunch of apples, grapes, peaches, or plums, dried fruit, or white potatoes.

Cook with real fats. If you're cooking, then do not cook with lard or animal fat except unsalted butter. If you don't have that, then cook with unrefined coconut oil.


HANDSTAND PUSHUP CHALLENGE: Full & Modified Versions so EVERYONE will participate

Welcome to our 31 day Hand Stand Pushup Challenge. Below is a quick run down on the important things to know.

1. The challenge begins Monday, October 1st. Click on the following youtube video to learn how to do a HSPU and learn all the modifications to ensure everyone CAN do one:

*What is not shown is our common V-Stand Pushup. Those are acceptable too as long as the butt is at its peak and torso is as vertical as your body can make it.

2. This is a virtual challenge every day, meaning you can participate from wherever you are home/work/workout.

3. The challenge lasts 31 days and begins with 1 HSPU on October 1st. On day 2 of the challenge do 2 HSPU, then 3 on day 3, 4 on day 4 etc. until the culmination on October 31st.

4. If you fail to complete any or all HSPU on a given day, in order to stay in the challenge, all HSPU assigned to the failed or missed day must be completed the next day PLUS all the ones due for that day. HSPUs that you may complete during your workout do count toward your daily total.

5. HSPU can be done all at once or spread out during the day as long as they are all done by midnight. Head must touch ground at the bottom and elbows have to be all extended in the straight position.6. For those who can`t do the HSPU without modification, you CAN DO it as any of the progression seen in the video or as I mentioned.

This month is going to be AMAZING and by discovering that you can really push yourself to follow these challenges, no matter how hard they will be, we will together see the offspring of the power of persistent dedication to commitment. That right there is what produces real results! ONWARD to stronger, healthier bodies and minds!!