Brownie Bites!!!!

brownie bites2Chocolate! Chocolate! Kids love it! Even the adults will love them! This recipe will make you feel a little better about giving it to them to the kids, all whole ingredients, no               chemicals or preservatives, and only natural sugar. Super fun to                   make! Double or triple your batch, store them in the freezer for                 later. The kids will love getting their hands sticky and licking their               fingers clean on this one!


Makes 18-24 Balls


  • ½ C macadamia nuts
  • 1 C dates (soaked for 10 minutes)
  • ½ tsp cacao powder (1/2 tsp extra for rolling)
  • Pinch of sea salt (optional)
  • 1 Tsp unsweetened coconut (optional)


  1. In a Vitamix or food processor pulse until nuts are still a little chunky, you want mostly powder. Put in a bowl.
  2. Blend soaked dates, add a little of the water they’ve been soaking in if it’s too sticky, should make a paste.
  3. Add cacao and salt, blend again. Scrape into bowl with nuts. Moisten hands with water and roll into balls. Roll into unsweetened cacao and coconut if you’d like!



Pilates. Why it Should be Apart of Your Workout Routine, No Excuses.

beach picPilates… by now we all know what Pilates is and what it can do for our bodies. Gain coordination, flexibility, balance, core strength, build muscles with resistance and assistance, etc. 10 years ago trying to explain to people what I taught was a huge task, trying to get them to pronounce it correctly was a whole other ball game. :) Flash forward to now, teaching and explaining is definitely a lot easier but occasionally I will get people who have never heard of Pilates or its benefits. Only makes teaching a little more fun and a little more challenging but that’s why instructors teach to see the results they give their clients and students. To watch them grow and develop, to become more confident with their form and bodies, even to become pain-free.

But why should it be apart of everyone’s workout routine? Keep reading to find out! :)

Have you ever watched a baby suck on their toes, or a 5-year-old place their head on their knee effortlessly? How about a ballet dancer or gymnast contort themselves into the most pain-thought provoking positions you’ve ever seen and you still say to yourself I wish I could do that? Or how about an athlete or some one that has a Pilates or even Yoga practice do something as easy as bending from the waist and placing their hands on the flat to the floor without hesitation. (But you think to yourself “yea if I did that I’d rip a hamstring or there is no way that will ever happen! But I still wish I could do it!)  :)

As we age through our life cycle, our bodies continually change from coming down the birth canal to becoming elderly. Each step in our life requires a body fundamental that is continually changing throughout the course of our lives and it goes along with what activities you decide to do from age 5 to age 95.

So lets start from the beginning as a baby and a child you naturally have the flexibility and pretty good balance because you haven’t developed any bad habits yet and your center of gravity is closer to the ground. Go to a child in 4th grade, now for the past 4-5 years you’ve been sitting at a school desk for a good 6 hours a day/ 5 days a week. The muscles that used to be in continual movement have now become stagnant and the muscles begin to shorten and tighten. Next look at a child in high school, now puberty has begun so you’ve added more years of sitting, growth spurts, hormone changes, maybe they’re not as active anymore with sports or activities and sitting more in front of the TV or playing video games. 20’s-40’s most people are driving cars with a lot of travel involved, sitting behind a desk 5-6 days a week, even sitting with computers 15-18 hours a day. The posture has now completely changed, causing us to have tighter hamstrings, low back pain, rounded shoulders, forward head, maybe an injury has caused a complete muscle imbalance throughout the whole body. See the pattern here…

Getting into middle age, we have wear and tear on the joints and muscles, making it more prone to injury, joint replacements, and surgery, menopause for women cause complete body changes from excess body fat and weight gain to muscle and  bone loss, even multiple pregnancies can alter the bodies form as well. As we get older and even more elderly we face the every day challenge of losing our balance, lack of coordination, agility and flexibility go quickly, muscles and bones lose a lot of strength, and then injuries and falls often happen when these things start to fade.

So how does Pilates help from childhood till the day your body just says it’s done? By incorporating Pilates into your weekly routine you can reverse muscle imbalances, poor posture, develop core strength to increase balance and coordination. A strong core keeps you upright and center of gravity level so that you’re less likely to fall. Pilates is low-impact great for people with weakening bone density or osteoporosis because it’s weight-baring (You just have to know your limitations when it comes to having health concerns like osteoporosis. That’s why you always want to have a certified instructor before you jump into a class or sign up for any kind of workout)

Pilates can rehabilitate an injury, prevent injury, and it develops body awareness. Not everyone is built the same or have the same fitness levels. Pilates allows for a range of any limitation, injury, disease, or illness. It was designed for men but women tend to embrace it more. But men can achieve huge goals and levels through out their practice just as easily as women. Pilates can change and improve your abilities of any desired sports, activity, and every day functional movement.

Remember it is a practice, it takes time to reverse imbalances, injuries, improper muscle development. Muscles do have memory, they will go back to where they should but with Pilates it becomes a lifestyle something you have to continue to do, there is no quick fix, but there is change that you can see with in the first 5-10 sessions or classes you begin to take. So ponder the next time you’re the gym thinking about the Pilates class you’ve always wanted to take, or passing the window of the new studio right down the street from your house, don’t worry about the most flexible person in the class and if you’ll ever get to the point of putting your head to your knee again. Focus on feeling better, what goals you want to accomplish, living pain and injury free, as an active healthy person living a long life!



Watercress, Baby Fennel, Citrus and Apple Salad

fall watercress saladEating well doesn’t have to taste like tree bark or dirt. It’s just a matter of putting together different flavor profiles and experimenting and somethings things will blow you out of the water and then some will leave you tossing your whole plate into the trash or tweaking it a little more to get the perfect dish for you.

I am a “Fall Sunday Chef.” By breakfast I have the Food Network on in the background and then as soon as the clock hits 1:00 pm it’s all about the NFL in the background. I usually go through the kitchen see what I have in there to play with or what I have harvested from the garden for the week that I can cook up and try with new recipes. This helps with not having to cook for the week also. Usually I can get through at least Wednesday night with dinners covered if I plan well on Sundays.

Here is one of my recipes for this week, part from the garden and part I already had in the refrigerator. It’s the perfect way to eat healthy and hearty for the cooler fall months.


  • 2 cups organic watercress
  • 6 bulbs baby fennel chopped in small pieces (I harvested this from the school garden, you can use regular fennel, use the inside pieces for more tender and not so pungent taste)
  • 2 small oranges
  • 2 small apples
  • 12-15 dehydrated cranberries- you can also use dried cranberries try to get ones that haven’t had added sugar to make them sweeter. (use 1/4 cup)
  • 1/4 cup toasted pine nuts


  • 1 cup extra virgin olive oil
  • 1/4 cup white balsamic vinegar
  • pinch sea salt
  • pinch fresh ground pepper
  • 2 tbsp fresh orange juice


  1. In a large bowl add watercress and baby fennel.
  2. Peel and slice oranges into pieces.
  3. Slice apples add to salad
  4. Top with cranberries
  5. In a dry pan on medium heat, toast pine nuts until slightly brown and fragrant.
  6. Add to top of salad and mix well.

Dressing Directions:

  1. In a  mason jar or old glass container. Add oil, vinegar, orange juice, salt and pepper.
  2. Shake well, pour on top of salad
  3. Toss well and serve!


Chocolate Coconut Banana Smoothie

choc coco banI needed a little pick me up mid-day, 3 weeks to go till baby girl shows up and I’ve been tackling the giant to do list like a mad woman, guess it’s the good and bad thing about “the nesting period” of pregnancy. So I threw this little ditty together to give myself a boost to get through more clients and class last evening. Quick and easy this one could be a staple if you need a healthy smoothie mid day.




  • 1 banana
  • 2 cups coconut milk
  • 2 Tbsp raw cacao powder
  • 1 tsp organic vanilla extract
  • 2 Tbsp cinnamon
  • 1/2 Tbsp unsweetened shredded coconut for garnish
  • 4-5 ice cubes


  1. In a Vitmaix or immersion blender, add all ingredients except for shredded coconut.
  2. Blend well. Pour into glass, top with shredded coconut
  3. Enjoy!


Mason Jar Fruit Parfaits- Perfect for You & The Kids!

mason jar parfaitsThese will be a hit in your home! Layer your favorite fruits, add         granola, and add some cacao nibs or semi-sweet chocolate chips         to make it extra special. These are great for a snack or even better       for healthy quick breakfast. Change up your ingredients as the seasons change. Hope they are a favorite in your house as they are   in mine!



Makes 4-6 Servings


  • 4-6 Small mason jars
  • 1 large container of Organic Greek Yogurt
  • 1 small pineapple, cored and chopped
  • 1/4 C unsweetened shredded coconut
  • ¼ C Mango
  • ¼ C sliced oranges
  • Pinch of Chia Seeds
  • 1 tsp cinnamon
  • 1/4 C Macadamia nuts


  1. In each Mason jar, place a layer of chopped pineapple.
  2. Spoon in 2 Tbsp. Greek yogurt as your next layer.
  3. For the next layer add oranges and mango evenly throughout each jar.
  4. Layer another 2 Tbsp. yogurt
  5. In a small bowl pour in nuts, cinnamon, Chia seeds, and coconut. Mix well.
  6. Top your parfait with nut and coconut mixture.
  7. Add a dash more of cinnamon if you wish and garnish with a piece of pineapple.
  8. Grab a spoon and serve. If you made a larger batch, cover with a lid and store in the refrigerator.




A Healthy Snack for the Kids! Root Veggie Chips!!

root vegThese are such an easy snack to make and healthy too. Kids will       love helping you prep and watching them bake. You can also do this with kale or any root vegetable. Makes a rainbow of chips and  you can do multiple batches together. Do a pan of zucchini, carrots, beets, turnips, and even kale and then put them all together.Use fresh or dried herbs to change the flavor profile!


Root Vegetable Chips

Makes 3-4 servings


  • 2 Tbsp. white balsamic vinegar
  • 3-4 Medium size carrots
  • 2-3 small turnips
  • 2-3 golden beets (you can use red beets too, the juice will just run in with the other vegetables, just cook them separate if you can only find red beets)
  • 2 Tbsp. olive oil
  • Pinch of sea salt or pinch Old Bay (crab seasoning-optional)


  1. Set oven to 200 degrees.
  2. Whisk together vinegar, olive oil, salt or seasoning. Toss with in a bowl with vegetables. Mix until well covered.
  3. Spread the vegetables over a baking sheet and bake for 2-3 hours. Keep an eye on them so they don’t burn! Flip occasionally. They should be crispy!
  4. Let them cool to crisp even more



Fruit Fizzies & Infusers for the Kids & You!

water kidsHaving a tough time getting your kids to stay hydrated and drink plenty of water? Feel like it’s a constant battle? Here’s a few ideas to get the kiddos sipping some more water and probably asking for more!!! Ditch the juice box and up your little ones water intake. It’s healthier, flushes their system, keeps them from getting sick more often, and keeps them hydrated to be the best they can be in school and on the fields. These are so fun to make and the kids will love getting involved. Add different kinds of veggies and herbs to really change it up! Grab some crazy straws and make it even more exciting. You can interchange these with sparkling or filtered water depending on your mood!

Citrus Fizz:

Makes 2-3 Servings


  • 1 bottle of unflavored sparkling water
  • 1 lime- sliced in wheels
  • 1 lemon-sliced in wheels
  • 1 orange-sliced in wheels
  • Mason jars
  • Funky straws
  • Ice


  1. In a mason jar add a small handful of ice. Pour sparkling water in to the jar over the ice. Slide in 2 slices of lime, lemon, and orange into each jar. Add a funky straw. Let them sit for 5-10 minutes to chill and infuse some of the juice into the jar. If you want to speed up the process using the straws, jab the fruit for a minute or two get some of the juices flowing a little quicker.


Minty Melon:

Makes 2-3 Servings


  • ¼ watermelon cut into small pieces
  • 2 cups filtered water
  • Handful of fresh mint-chopped or leaves can be kept whole
  • Ice
  • Mason jars
  • Funky straws


  1. In a mason jar add ice and pour water over top. Drop in chunks of water melon. Add springs or chopped mint on top. Add a funky straw and stir well. Allow drink to sit to infuse at least 5 minutes. The longer they sit the more they’ll infuse.

Celebrate World Food Day!!

Every year on October 16th millions of people all over the world stand up to fight and eradicate hunger. The world has enough resources to feed every hungry person out there. We all just have to do our part to contribute. There are many ways you can make a difference from food donations, hold a meal packing event or dinner, attend hunger walks, even start a food drive or grow your own food and donate to families or organizations that need your help, even if it’s only in your own community.

Did you know:

  1. “Almost 5 million children under the age of 5 die from malnutrition-related causes every year.”
  2. “4 in 10 children in poor countries are malnourished, damaging their brains and bodies.”
  3. “60% of the hungry in the world are women.”
  4. “If women farmers had the same access to resources as men, the number of hungry people in the world could be reduced by up to 150 million.”
  5. “1.3 Billion tons of food grown for human consumption is either lost or wasted each year.”

It’s sad to think that the US is one of the riches countries in the world and able to produce enough food to feed every American in this country but still 14.3% still go hungry. That’s 1 in 7 Americans!!! I hope some of these statistics inspire you to make a difference today and in the future. Together we can end hunger in our lifetime, we all just have to do our parts!

*** All quotes and stats were obtained from the World Food Day website and from “FAO” (Food and Agriculture Organization of the United Nations.) If you would like more information, to find events in your area, or even how you can help on personal or communal level please visit their site.****


Roasted Pumpkin & Acorn Squash Salad with Mixed Greens, Goat Cheese, & Toasted Pepitas

squash saladFall is definitely here! My favorite time of year, especially living in a resort beach town, time slows a bit, the weather cools down, schedules begin to free up, the beaches are perfect, and cooking with the windows open takes away a little of the guilt of staying inside. Cooler temperatures makes for heartier and more filling foods. This is a spin-off Giada’s Italian recipe but a little tweak here and there and I’ve made it more of my own. Hope you love it as much as my family did!


  • 1 small baking pumpkin
  • 2 small Acorn Squash
  • 2 Tbs Olive oil
  • 2 Tbs Balsamic Vinegar
  • 2 C Arugula and Spinach Mix
  • 1/4 C Cypress Grove Goat Cheese (or a gourmet goat cheese that crumbles well)
  • 1/8 C pepitas or pumpkin seeds
  • 1/8 C dried cranberries
  • 2 tsp “Herbs de Provence” herbs
  • Pinch sea salt
  • Pinch fresh ground pepper


  1. Set oven to 350 degrees. Cut, peel, and seed pumpkin and squash. Cut into thick slices.
  2. In a baking dish, drizzle olive oil on bottom of dish, place in pumpkin and squash slices. Top with 1 Tbs of balsamic vinegar, Herbs de Provence, salt and pepper. Bake or Roast in oven for 30-35 minutes until tender.
  3. In a dry saute pan on medium heat, toast pepitas. Be sure to stir or flip them often, they will burn fast. they should toast in 2-4 minutes.
  4. On a plate, place arugula and spinach mix, top with roasted pumpkin and squash
  5. Crumble and sprinkle goat cheese, cranberries, and toasted pumpkin seeds.
  6. Add a pinch of salt and pepper.
  7. Drizzle last Tablespoons of balsamic vinegar and olive oil on top.
  8. Serve and Enjoy!!!





How to Keep Your Kids Healthy Now that Schools Back!!

kellan healthySchool is finally in full swing and fall is here, which means cooler days, more time spent inside soon, and that means our favorite people will be sharing sneezes, runny noses, coughs, and every other microscopic cootie out there! YUCK!

So how do we keep our little ones as healthy as possible…here are a few ideas!

  1. Skip all the juices and opt for water more. Flushing their systems and keeping them hydrated will keep them bug-free longer. Save the juice boxes as a treat on the weekends. Get a stainless steel refillable water bottle and send them to school with a fresh bottle of filtered water. Kids not big fans of water. Change it up every day with a slice of lemon, raspberries, or cucumbers. Add some flavor, while adding extra antioxidants and nutrients.
  2. Sideline all the sugar. Sugar is hiding everywhere especially in “kid foods.” Peanut butter, jellies or jams, cookies, cakes, candy, fruit snacks, you name it, it’s in there. Sugar depresses the immune system. Try to avoid the processed sugars and opt for more fresh fruits.
  3. Up the probiotics. Gut heath is so important. They healthier your gut the healthier you stay. They don’t call the gut, “your second brain” for no reason. It doesn’t function when it’s filled with processed foods, lots of sugar, and lots of junk. Probiotics help to boost immunity and help fight off germs and bacteria. Make sure to buy probiotics with live cultures. They should be in the refrigerator when you buy them and should be stored in the fridge when you get home.
  4. Make sure they’re getting enough sleep. It’s the key to staying healthy. A full nights rest let’s the body re-cooperate and heal as you sleep. It also helps with boosting the immune system, mood, and helps with focusing.
  5. Wash hands. Kids hate to do it, but make it a necessity. Always wash hands before eating, after bathroom breaks, being outside or playing with other kids. Try to keep kids from putting hands in eyes, nose, and mouth as much as possible. Yeah right! That’s a battle in itself! ;) Letting them know that how they get sick sometimes help with them thinking about washing their hands more often.

Hope these ideas keep your little ones feeling great and as healthy as they can be in school and through the upcoming cold and flu season. Here’s to healthy kids and happy parents! :)