Inspiring fitness lovers to have their cupcake and eat it too!

Monthly Archives: February 2013

Good Morning! Today is:

Foodie PenPal Reveal Day:

FPP post Foodie Penpals


drcdu9 Foodie Penpals February Reveal

This was the first time I have participated in the Foodie Penpal Program.  I love making my gift box of food for my penpal so I was really excited to see what I was going to get in the mail!

Who doesn’t love getting packages in the mail!.

I received my package from Ahuva in Houston Texas- she doesn’t have a blog, but she sent me some awesome treats!

She lives in Texas but the treats she sent me reflected her Eastern/European Israeli background  so she sent me some items that I have never seen before, how exciting!

foodie penpal

Fruit Filled Gingerbread

protein waffles 009

Mini Croutons

These little guys are traditionally used with a clear chicken broth or soup to give some crunch but they can also be enjoyed as a snack by themselves!


Raspberry Preserves

Unfortunately these exploded in the mail 😦  It is the thought that counts though!

rasp preserves

The little fudge treats were so good too!

protein waffles 018

I had to be careful or I would eat them all in one sitting!

protein waffles 017

Thank you Ahuva!

Now on to some more food!

Yesterdays breakfast looked a lot like the past couple of days.  Berry Protein Loaf with extra blueberries, almond butter, and Love Grown Foods granola on top for some crunch!  YUM.

berry prot loaf

Sorry for the repeat breakfasts, but that’s what Sunday Food Prep is for!

Lunch at work was an apple, veggie salad with homemade dressing (1 tbsp wildtree pesto, wildtree pesto grapeseed oil, salt and pepper, splash of lime juice), and a KIND + Protein Dark Chocolate and Sea Salt Bar.

lunch collage


Carrots and Celery with Almond Butter

Herbalife Cookies N Cream Shake

Greek Yogurt


Tuna Melt on Ezekial bread/toast

tuna melt

Tuna – Hard Boiled Egg – Tiny bit of mayo to hold it together- (I am not a fan of mayo but I couldn’t taste it)  –

S&P  – Garlic powder

Lettuce – Thin Cheese – Pickle – Avocado


The best part of the day!  I picked up some cupcakes for my friend’s birthday and I had to get some for myself too!  My hubby also loves the oreo.

Abby Girl Sweets Cupcakery is my favorite!

cupcake collage

Carrot Cake- My fav!!


I just need a cupcake every once in a while!



Wednesday was an “off day” at Crossfit. Thank God because I really needed an off day.  After 100 deadlifts combined with toes to bar then running a 5K the next day, my body needs some repairing!

Giving your muscles a day or two to rest and repair in between intense exercise is actually GOOD for your body even though you may not think so!   This is the best way to see improvements the next time you workout.

Here are some ways you can make sure your muscles fully recover after your next workout:

**  Stretch after exercise!!

**  Replace lost fluids- Drink lots of WATER – not juice or soda or even sports drinks.  Water is best!

**  Rest!

** Don’t over train muscles.

Of Possible Interest:

Importance of Rest and Recovery In Muscle Building

Improve Sports Performance

Importance of Muscle Repair

Good Morning! 

Peas and Crayons


I couldn’t wait for breakfast to reheat my Berry Protein Loaf.  I added a scoop of almond butter and some extra blueberries! Yum!

7am: Breakfast


10:45 Snack: Rocky Road UMP Shake and then some strawberries about a half hour later.

snack collage

1:30 Lunch

Randomness:  2 hard boiled eggs, carrots and celery with peanut butter, and the last of my Cheezy cauliflower mash.

Then a paleo sweet potato brownie! (Recipe that I promised is below…keep reading!)


4:30 Snack:  Quest Protein Bar- Vanilla Almond


After crossfit I had dinner but I was too tired to make anything and this morning I woke up late- and this is serious, I got up at 6 am and was in the car by 6:15, what a record!  So the crockpot tenderloin for dinner, well that didn’t happen!

Dinner: 7:45  Subway


And a blueberry goodness!  What’s that you ask?!  Warm blueberries with a coconut butter drizzle!

The drizzle= 2 tbsp Nikki’s coconut butter + water + 1 tbsp vanilla protein powder.  Mix and microwave for about 30 seconds.

Drizzle on blueberries= Blueberry goodness!

bb goodness

Can you tell blueberries are one of my favorite fruits!!

And last but not least……

I have a great recipe to share with you today! My crossfit coach was telling me that he found a recipe for paleo sweet potato brownies and I knew I had to make some asap!

I do not follow the Paleo diet completely but I do enjoy making paleo recipes sometimes.  Here is one that stands out for sure!

Paleo Sweet Potato Brownies

Adapted from PaleOMG

paleo sweet potato brownies 1


  • 1 sweet potato
  • 3 eggs, whisked
  • ¼ cup Coconut Oil, melted
  • 2 tbsp  raw honey
  • 2 tbsp dark chocolate chips
  • 3 tablespoons Coconut Flour
  • 2 tablespoons unsweetened cocoa powder
  • ¼ teaspoon baking powder
  • ¼ teaspoon vanilla extract
  • ¼ teaspoon cinnamon
  • pinch of salt

paleo sweet potato brownies 3


  • Preheat Oven to 350 degrees F
  • Cook Sweet potato in the microwave or the oven.  I cooked mine in the oven for about 5 minutes.
  • Once your sweet potato is soft and cooked through, peel off the skin and mash it up in a bowl.
  • Add your wet ingredients: coconut oil, honey, vanilla, and whisked eggs to the bowl and mix together.
  • Then add your dry ingredients: coconut flour, cocoa powder, baking powder, cinnamon, salt and chocolate chips.
  • Mix well to incorporate everything together.

paleo sweet potato brownies 001

  • Pour into an 8×8 glass baking dish.  I used a round dish because that’s all I had.

paleo sweet potato brownies 002

  • Bake for 25 minutes
  • Let cool and enjoy!

paleo sweet potato brownies 2

Don’t eat the whole batch in one sitting. I know it is tempting!

Have a good Hump Day!

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