Category Archives: Recipes

Tonic: For the Onset of a Cold

I have been feeling like I am on the verge of getting sick for the past 2 weeks. It might be due to the drastic-Texas-style-weather-changes.  One day its in the upper 70’s, then the next day it’s snowing.  I like to sip this tonic that has soothed my throat so at least I don’t have that “I think I’m getting sick” feeling.

Not sure how to make this clean since the honey is a key ingredient (but quite horrible for my bodybuilding competition prep).  Any suggestions?

Was reminded of this tonic when I read the Recipe of the Month column in Deb’s Waxing Room monthly newsletter.cold fighting tonic - image from

Steamin’ Mama’s Lemonade

For cough or congestion
Healing Tonics by Jeanine Pollack

  • Juice of one medium lemon
  • 2 cups boiling water
  • 1-2 tablespoons honey or maple syrup
  • 1/8-1/4 teaspoon cayenne pepper

Stir the fresh lemon juice into the hot water. Add the honey or maple syrup and the cayenne peeper, and stir well.

Drink 1-2 cups as needed at the first sign of chills, sore throat, or cough. Sip slowly, and be prepared to “feel the heat”! Can be drunk as often as needed; generally, 2-3 times per day if you’re feeling sick or a few times per week as a tonic.

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Protein Oatmeal

I am officially IN SEASON!! Contest prep began this week so of course my diet has changed dramatically.  One of the changes is that breakfast is now oatmeal with protein.  1 scoop of vanilla protein makes it taste like cake batter…with the consistency of oatmeal banana bread….gooey, slimy and clumpy.

If I’m going to be doing this for the next few months I figured I better get creative…FAST. So I came up with a couple recipes of my own and looked across the web for ideas.  I wanted to share these with y’all and if you have other recipes I would LOVE THEM…nay, I beg you for them.

Bon Apetite? (can you even say that about protein oatmeal?)

I found that if you give it a cool name, then it may distract you from the fact that it’s just oats 😛

Groshek ApprovedVanilla Cupcake Oatmeal

Groshek ApprovedAlmond Joy Protein Oatmeal

inspired by Almond Joy Oats –

Groshek ApprovedHawaiian Dream Oatmeal

Do you have any tricks or recipes you can share?!

Acti-Fry: Baked Sweet Potato Fries with Cinnamon

Acti-Fry: Baked Sweet Potato Fries with Cinnamon! This complex carb is fabulous in the acti-fry. I cube the potatoes into bite size pieces, drizzle with a bit of peanut oil, then sprinkle with a lot of cinnamon and a bit of sea salt.  Set the timer and walk away! Acti-fry successful attempt #4.  Trying to think up something to try next….hmm…any ideas?Faith Keith - Sweet potato fries in t-fal Acti-Fry

Try my Spicy Sweet Potato Oven Fries recipe they bake in the oven to a delicious crisp :)

Project: 10 Days of Veggies (reinstated) ^_^

Perfect-Figure Egg Nog

Get the Recipe: Perfect-Figure Egg Nog

Finally a treat for the healthy clean eaters!  Check out this recipe and indulge without the guilt 🙂 I’m so excited that I can have this to enjoy instead of simply avoiding the sweets during the Christmas weekend!

If you give it a whirl, let me know by commenting on the recipe here:

[Competition Training] Day 11: Oatmeal Is The New Pancake

Another leg day – time in the hot turf room then machines and benches. I was BEAT.

AND I finally got the right compound for tasty oats! I never measure the water so its always hit or miss on dryness or nasty paste. This time I poured a tiny bit of milk over the top. PERFECT-O! It bubbled up nicely with the perfect texture – chewy but not dry. Cinnamon and Truvia, sprinkle sprinkle and voi-ola! Edible oatmeal ^_^

Protein Variety

As I look at my twitter and facebook feed I see so many people working hard to be summer-ready. Diets are hard to stick to if you have not yet made healthy eating a lifestyle. The trick is to make your food interesting. Love your seasoning cabinet and you won’t miss all those unhealthy foods.

Meal 1: Two scrambled eggs, 2 slices of turkey bacon
Meal 2: High-fiber bean dip with whole grain chips; Canadian stew
Meal 3: La Madeleine petite wild field salade & cup of french onion soup (reason)
Meal 4: Navel orange, Chicken waldorf salad (leftovers) with multi-grain baked pita
Meal 5: DATE NIGHT: Tx LC smoked sirloin and lightly steamed broccoli with cracked peppercorn and garlic
Meal 6: N/A

21-Day-Recovery-Project: Day 13

FYI: I have not been slacking, the lack of posts is due to the fall my lap top had. Shattered the LCD. Major bummer.

Feeling a lot stronger today and will be working full days this week from home.

Work 🙂 Tango music, Banana bread (Eat Clean style, efforts to post later)

Pullup Monday Madness …not really progressing like I had hoped…partly for the waaay to long rest days in between, but recovery/healing is more important to me right now.

Meal 1: Quick Sunrise Smoothie*
Meal 2: Avocado with lemon juice (I eat it right out of the skin with a spoon)
Meal 3: 1/2 turkey wrap with slices avocado, lettuce and tomato in whole wheat tortilla
Meal 4: Chocolate Peanut Butter Protein Smoothie
Meal 5: Angry Mediterranean Salmon (3.5 oz) and raw zucchini
Meal 6: N/A

*Quick Sunrise Smoothie
1/3 C skim milk
1 scoop vanilla protein
1 navel orange

Broken tailbone got me down and pouty, so I started the 21 day streak of getting over the despair. #injuryrecovery at its finest!
Days since injury: 32

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