Clean Eating Made Delicious

I have been trying some new recipes from the cook book Dashing Dish by Katie Farrell. It includes 100 recipes for breakfasts, lunches, dinners, snacks and desserts featuring fresh, whole ingredients.

Most of the recipes are kid-friendly, with fresh twists on old classics such as mac and cheese, waffles, and cookies. There are also great protein-based recipes for every meal and snack, including Italian-style stuffed red peppers and slow cooker honey sesame pork.

Portion sizes are always a difficulty for me, so I really like the fact that many recipes are portioned in muffin cup sizes and mini cups. These cute entree's make them more appealing to the kids as well.

Frankly, I want to try every recipe. 

So far, I have tried the Cinnamon Bun for One and Peanut Butter Protein Breakfast Bars-yummy! The kids agree! The breakfast bars are so much more economical than store bough protein bars, chemical free too.

There are no white sugar, white flour, white pasta, butter or processed food ingredients included in the recipes. Instead, recipes include oat flour, almond flour, coconut flour, honey, greek yogurt, quinoa, unsweetened applesauce, olive oil, coconut oil, avocados, almonds, chick peas, vegetables and fruits. Most of the recipes are gluten free and sugar free too.

The book also includes a guide to clean eating, a grocery list, list of pantry staples, and tips for eating whole foods while dining out on a budget.

The only thing I would caution is if you have troubles with a sweet tooth, you may be too tempted by all the whole food alternatives to sweeter breakfast foods, snacks and desserts (note my first recipe choices). You still need to be careful that those choices only reflect a small portion of your diet and the rest of your meal plan is made up of high quality protein and fruits and veggies.

You can get Dashing Dish on Amazon for around $19 hard back and $15 on Kindle. Bon Appetit!

The Blessing of Allume

Wow. I have taken a break from my blog routine these past months because of major changes in our life at home. In May, my husband went back to work full time and I left the PR agency I thought I would be at until I retired for a new opportunity God had in store. I launched Sheran Communications with a focus on helping causes communicate and within two days I signed my first client working as a contractor 20 hours per week managing web and social communications for All About Developmental Disabilities (AADD). Now, you may know this subject is near and dear to my heart as I have a son who has Down syndrome. 

I cannot tell you what a blessing it was to spend the summer working part-time for AADD and having so much home time with my kids. As summer ended, I began to take on more clients and more responsibilities. I recently went on board as an employee with AADD as its director of marketing and communications, and with a flexible schedule, I am able to keep my business going to and have been learning to juggle my work responsibilities and all the kids activities. Needless to say, the past nine weeks have been a blur of activities, deadlines and craziness! 

I am writing a lot! But I haven't been able to nurture this blog or my business blog or quite honestly myself and my family. With change, comes chaos as we figure out how the new pieces all fit. While it seems to be coming together, I am really looking forward to next week, when I leave for a three day Christian blogger conference called Allume. It will be my third time attending and I'm really looking forward to the friendship, teaching and challenge I will experience over the weekend. 

I know I'll be refreshed, inspired, I'll meet amazing women and make new friends, I will grow in my writing, I will be challenged, I will find great causes to support. These are just some of the things I am looking forward to about Allume. This year I am attending with my friend Kristy McCarley, founder of Shazzy Fitness, a Christian Hip Hop Dance DVD series and the lead choreographer of the series Apollo Levine. I am ready to get my groove on with them and share the hospitality of fitness with the women of Allume.

For my Allume friends who are packing, here is a packing list that should help you out. And don't forget to pack your dancing shoes and follow #ShazzyFitness for pop up fitness opportunities during Allume.

September is Build A Better Breakfast Month

September is noted as "Build a Better Breakfast Month." Since we are also back into a season of hectic schedules and I have embarked on a 90-day fitness challenge, I thought I'd share one of my breakfast secrets. I like to make egg muffins in advance on Sundays so that I have a protein-packed, quick breakfast for us to grab and go on hectic mornings.

First, I combine eggs, a little water (some use milk), salt, pepper and whatever veggies I have on hand that I can dice and chop. Whisk until blended. I sometimes include some ham, turkey or bacon as well and sprinkle cheese on top (Feta is great). 

 Pour mixture into a liquid measuring cup and then pour into muffin tins (I like using silicon muffin cups). Bake at 400 for about 20 minutes.

The egg muffins just pop right out. Store in fridge and they are ready when you need a quick breakfast or snack.

Enjoy!

I'm Going to Allume with Shazzy Fitness

I am very excited that I get the opportunity to go to Allume again this year through my sponsor Shazzy Fitness. I have posted a review on the Shazzy Fitness Christian Hip Hop DVDs previously. You can learn about its creator Kristy McCarley on the Allume Blog this week.

I recently began two 90-day fitness challenges (any help I can get right?). One challenge is through my work and I have teamed up with a co-worker. We have the incentive of the opportunity to win cash if we are a finalist. The second challenge is the Bikini Body Mommy 90-Day Challenge. Bikini Body Mommy sends 20 minute workout videos via email everyday that I am committed to doing but for fun and stress relief, I am adding in some Shazzy dance sessions, as well as yoga, to the mix.

I'll share more about my diet plan in an upcoming post. The holidays are coming. Time to get your groove on!

Shazzy Fitness Giveaway

This has been quite a week. Sunday my littlest awoke from his nap very cranky and then didn't want to eat much. He did eat a little hot dog, some milk and Cheetos..which came back up later that evening! The poor little guy was up most of the night. It was really his first time being sick like that and he was a trooper.

Tuesday morning, my oldest said she was not feeling very well. She was all dressed, and so excited, for a big chorus performance her school was participating in. Before we could leave the house, she got sick. Then, I went to the doctor for pre-op for a surgery I am having on Thursday and by the time I got home, my stomach was churning. Next, my husband came home from work not feeling well and finally, my other daughter threw up on her way home from school. So there we all were last night with buckets and trash cans nearby - all sick together. Except for my little guy who was looking for trouble.

Well, it was a rough night,  but now we are on the mend and I am mentally preparing for surgery. Its to fix a side effect of PCOS and the crazy hormonal issues I have to deal with. Prayers would be appreciated!


Well, before all of this sickness, I was participating in a seven day fitness challenge with Shazzy ShazzyFitness.com. I did a review of the Shazzy Fitness workouts last November. This week, I get to give away two heart thumping, soul lifting dance fitness DVDs here on the blog! Enter below. The giveaway ends on Sunday.
Fitness. My friend Kristy started Shazzy Fitness inspired to provide a work out that is uplifting, challenging and appropriate. She's been working hard to share Shazzy with the world. Be sure to check it out at

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Craft A Healthy Life: Permission Not to run a 5k

Harvest A Healthy Life: Permission Not to run a 5k

On my journey toward a healthier life I have several goals. One of them is to run a 5k. Now, I don't have a passion for running but I have always admired people who go out on a 3, 6, 8 mile run. I've wanted to be part of that club. To be able to go on a run with someone. I can picture it in my mind: running down the beach, jogging with a friend in the park, or crossing the finish line with runner numbers on my chest and arms raised in victory. 

So, last year I set out on my goal and began to follow the couch to 5k program.  I handled the first few weeks well, walking/jogging and even seeing some progress and improvement. But I have to admit, if there is a zombie apocalypse, I'm going down.

Running is painful. The extra weight doesn't help, but I get these intense shin splints every time. It's just not fun!

I need a regular fitness program that fits into a working mom's lifestyle. Jogging costs nothing and generally reaps return on investment, however, it's painful, it's boring, and it's hard for me to get away to run after having been gone all day at work.

Somewhere along the way, I had an epiphany. I don't have to run a 5k. Really. I'll be okay if I don't cross that off my bucket list. Why push it when it hurts and doesn't excite me? 

I also realized that by nature I am more of a short burst exerciser than an endurance trainer. I played tennis, swam, played soccer- all short burst. More recently, I've enjoyed HIIT, Insanity and Bootcamp classes. I like these workouts because I don't get bored and I'm challenged.

I also have enjoyed one type of exercise since about 1977, dancing. Also a short burst exercise, I began dancing when I was age 4 with creative movement and when on to take 3-4 classes a week and perform in a dance company. As a young adult I got into the whole swing dance thing and even some ballroom. Now, the only I dancing I get to do is workout DVDs and Wii but I'm all over that! Zumba, Wii dance, Hip Hop Abs, and Shazzy Fitness, as well as traditional aerobics, all make me smile. Working out should be fun, challenging and not boring. Give me a Wii controller or a couple of dance moves over a monotonous treadmill any day. So, I may never run a 5K and that's okay. Too bad they don't have dance marathons. I'd definitely get a number for that.

What are you doing just because it's on your list of things you think you should be able to do? If your not passionate about it, if it hurts, or is boring, why are you wasting your time/effort? Let go of the "should haves" and do what makes you soar. This year, don't should on yourself. Get out there and dance!

Craft a Healthy Life: Protein Powder Review

It is fitness Friday! On my journey to adapt a whole food, clean eating lifestyle, protein shakes are one of my go-to breakfasts. However, I need to stay away from whey and soy protein and want them to be sugar free and all-natural (no fake sweeteners). Another goal is for them not to break my bank. So for the past month I have tried PureGreen Protein (Chocolate, $32) and Garden of Life Raw Meal (chocolate, $39).  That equals less than $2 per day for breakfast when you include the other ingredients in my smoothies.

Nutritionally, these two powders are very close in ingredients (ingredients for RAW and ingredients for PureProtein). I use one scoop of powder (about 130 calories per scoop), unsweetened almond milk, a handful of frozen berries and sometimes a handful of raw spinach.

While neither of these are as tasty as other off-the-shelf protein powders, for the all natural powders these are good choices. Between these two, RAW Meal wins hands down. It is less gritty and has a better chocolate taste. It also has a sweeter taste (with natural Stevia and Brown rice sweetener).   PureGreen Protein is fairly gritty and I had to include a half a banana to give it the right level of sweetness.

I would love to hear your suggestions for protein powders in the comments below.

Craft a Healthy Life: Fitness DVD Review - Shazzy Fitness

You all may know that I am struggling to get my groove back, overcome dieting addiction, and practice a whole-living lifestyle so I can be around to harvest a memorable life with my family. In part of sharing my journey to harvest a healthy life, I thought I'd review some of the workouts, foods, recipes, that I have been trying out. So here is my first Harvest a Healthy Life review:

SHAZZY FITNESS

THE WORKOUT:  Shazzy Fitness: In the Beginning and Shazzy Fitness: A Time to Dance are innovative dance fitness DVDs that fuse modern dance with faith-based contemporary music, including Gospel Hip-Hop & Christian Rock.

FEATURING: Atlanta-area choreographers Apollo Levine (urban dance instructor, actor, former captain of the Charlotte Bobcats dance team), Vera Musgrove (A-town Dancers, Atlanta Hawks) and Leslie Alison (A-town Dancers, Atlanta Hawks and backup dancer for MC Hammer) and looked to the music of gospel hip-hop music artists’ Da’ T.R.U.T.H. , Dwight “Beezy” Brown, E.Dot and Jai who have mastered integrating the musical styles of hip-hop with faith-based lyrical content.

WHO CAN DO THIS:  These two DVDs (sold separately for $19.99 or in a bundle for $29.99)

Anyone looking for a fresh, fun workout that will make you sweat and feel good inside too. Family-friendly and people of all ages and fitness levels can benefit.

THE BREAKDOWN: In the Beginning has a foundation in aerobic dance with hip hop moves, uplifting lyrics and a very encouraging instructor who reminds you to smile without being cheesy. A Time to Dance is led by master instructor Apollo Levine and with a strong hip hop dance core is a little more advanced. Each video offers two 10-minute dance segments and one 10-minute dance party where all the moves are put together.

THE SWEAT FACTOR: Both Shazzy videos had me glistening and my heart pumping. I felt I got a solid cardio workout, as well as an overall mood boost. When I wanted to move more, I just re-played one of the 10-minute segments so I could keep dancing. 

BUT IS IT FUN? Shazzy Fitness workouts are totally fun! As a life-long dancer, I am in my element with Shazzy. Even if you don't consider yourself a dancer, you will not be intimidated the moves are easy to catch on and the environment is completely accepting.

FINAL WORD: The multiple 10-minute, heart-pumping workouts are specifically choreographed to maximize the fat burn, while fitting into even the busiest of schedules like mine. I like that my little ones can dance along and I don't have to be concerned about the clothing the dancers are wearing or the lyrics we are dancing too (unlike the music played at my gym)

Disclaimer: I received a complimentary copy of each DVD in exchange for my honest review.