Homemade Granola (it's gluten free)

A friend of mine made me the most amazing granola, and I had to try and recreate it in my own kitchen with some small tweaks to it.  I wanted to add coconut oil rather than olive oil or a vegetable oil to give it all of those great fats, and to also use a more heat stable oil since you do bake the granola.   I also wanted to use maple syrup instead of agave, as agave is extremely processed down.

Here is the mega-simple recipe that anyone can make.  I am not the best at baking, so I had this feeling that I would somehow mess this up, but it turned out great.

3 1/2 cups of gluten free oats ( I used Bob's Red Mill)
1 cup walnuts
1/2 cup sunflower seeds
1/2 cup unsweetened shredded coconut
1/2 cup softened coconut oil
1/2 cup maple syrup
1/2 cup dried cherries
1/2 cup dried raisins
1/2 tsp. cinnamon
1/4 tsp. sea salt


Preheat oven to 325

Place all ingredients in a bowl and mix together.  Place parchment paper over two baking sheets and spread granola over sheet pans evenly.  Bake granola for 10 minutes and give it a little stir, and put it back into the oven to bake 10 more minutes.  Let it cool and place in an air-tight container

Finished product!

Finished product!

A-mazing smoothie recipe!

There are so many smoothie recipes out there,  and sometimes I get overwhelmed by which ones to try, but I can assure you that you will LOVE this one.  

I load this one up with spinach since it's one of those veggies that you just can't taste once it's blended with other foods, and of course it's loaded with folate, iron, and vitamin K, just to name a few.  I add almond or cashew butter to it to add in some protein, and coconut flakes to give it that great coconut flavor.  

spinach smoothie.jpg



2 cups of spinach

1 banana

1 cup of coconut milk (or your nut milk of choice)

1 Tbs almond butter (my hubby prefers peanut butter)

1 Tbs coconut flakes

5 ice cubes


Put all ingredients in blender, blend, and enjoy!



Killer HIIT Workout

HIIT training, or high intensity interval training, is getting a lot of press right now, and rightfully so.  If you have not heard about this style of working out, all you need to know is that it's essentially short bursts of all out effort followed by a short recovery.   These workouts are intense (thus the name) so they're typically only around 20 minutes in length.  

So why are HIIT workouts so great?

  • HIIT promotes production of human growth hormone, or the "fitness hormone" (I've even heard it called the fountain of youth).  This is something we typically don't see with conventional cardio.  Amazing!
  • Decreases body fat, and improves aerobic power.
  • Improved blood sugar regulation.  Great news for those that are dealing with type 2 diabetes, or have become insulin resistant.
  • HIIT can be done anywhere!
  • No equipment needed.
  • Only takes around 20 minutes

Killer HIIT Workout

What you need:  jump rope, set of dumbbells, yoga mat, something to jump on (bench, or even a large step would work), interval timer ( I use an app from my phone).

Format:  45 seconds of work, and 15 seconds of recovery, 4 exercises, 4-5 rounds.

Jump Rope

There you go....just some ideas to get you going with HIIT training.