one small bowl

Simple is Joy. Fuel your Spirit, your Body will Follow.

Monday, February 13, 2017

Photo Diary - A Day of Clean Eating!

Day One:
Breakfast:  1/2 apple sliced thin and 2 Tablespoons Peanut Butter  -  Drink: Water!!!!

Mid-Morning Snack:  1/2 cup whole cottage cheese and 1 cup steamed broccoli - Drink More Water!!

Lunch: 2 hard boiled eggs, 2 c. mixed greens, w/ carrots, cabbage and spinach, 1-2 T. Ranch
and 1/2 c. blueberries and Drink More Water!!!

Mid-Afternoon Snack: 2T. sunflower seeds and 1 oz. cheese...WATER!!!!

Dinner:  Protein shake. (4 total ingredients)
1 serving whey protein, 1 serving carob powder, 1 cup of whole milk, 2 cups of water.
Lots of water!!!

See you tomorrow!  
Right after I drink a bit more water!!!

Day Two:

Breakfast: 1/2 cup cottage cheese, 1/2 cup blueberries

Mid-Morning Snack:  1/2 apple sliced thin, 2T. peanut butter

Wednesday, December 14, 2016

Whey Protein

Sometimes you need a little boost.

I find that a little protein shake instead of a snack once per day, does the job for me.

But the problem with protein powders is the garbage dump.

If you are trying to build lean, powerful muscle, do you want to do it with garbage that will be released into your bloodstream every time you exert some muscle power?  NO!!!!

So when you buy a protein powder, look for something uplifting, pure, basic and as natural as you can find.

It just makes good common sense to avoid buying a health supplement that will decrease your long-term health for any temporary or instant gain.

Avoid chemical sugars, real sugars or flavorings, additives or preservatives.

Good heavens!  Mix it yourself with ingredients you can believe in!
If you do not have time to mix your own protein shake, then you probably do not have time to have one!
Be healthy, slow down!!!

Here is one of the recipes that I use for my daily protein boost:

Into your favorite shaker cup pour 1 cup of hot water.
Then add one serving of your favorite organic unflavored whey protein.
Then add 1 1/2 Tablespoons of carob powder
Shake well.
Then add 1 cup of half and half and shake again.

Malty, nutty, slightly sweet, awesome!!!

Thursday, December 8, 2016

Chili Eggs

Great Hearty Breakfast for Cold Winter Days!

In a frying pan over medium high heat, saute:

2 cups of super greens and thinly sliced onion (enough for 1 person)

In 1 T. olive oil, Plate and set aside...

Then in the same frying pan cook two eggs as desired.

Slice one tomato over the bed of plated greens and place cooked eggs on top.

Then spoon over eggs:

1/2 cup chili
2 T. sour cream
sliced olives

Yummy and satisfying!

Tuesday, December 6, 2016


On days when you need an extra energy boost because you know it will be a heavy physical day, try these hearty pancakes!

In a high speed blender combine at high speed:

1 egg
1/2 cup whole milk or cream
1/4 cup oat groats
1/8 cup quinoa
1 T. olive oil

when well blended add 1/2 teaspoon baking powder and mix again.

pour into hot griddle and flip when bubbly edges!  (makes 3)

top with warm peanut butter and fresh or thawed berries!

Friday, December 2, 2016

Creamed Kale over Beef

Whoever said they didn't like Kale has never had this simple steak knife worthy awesomeness:

In a non stick skillet over medium high heat:

brown one - 1/3 lb. freshly formed hamburger steak until done.

Plate steak, and then immediately add to the hot pan 5-6 large Kale leaves with a splash of chicken broth and 1 cup of cream.
Stir occasionally and let bubble and wilt.
add seasoned sea salt to taste...

When cream has thickened into gravy.

Plate over steak and serve immediately!


Sunday, November 27, 2016


This is a simple favorite of mine!


1 - 12 oz. package of frozen broccoli
1/2-1lb. ground beef or venison
1/2 small onion diced
1/2 cup cream
1/2 cup sour cream
Salt and Pepper to taste

In a non-stick fry pan, over medium high heat combine ground beef, onions and frozen broccoli.

Stir or Saute until hamburger is well done.

Add cream and sour cream and stir until bubbly and hot!

Season to taste and serve!

May sprinkle with sharp cheese if desired!

Friday, October 28, 2016

Creamy Chicken Soup

In a crock pot add:

3 cups diced chicken
3-5 cups chicken stock  (start with 3 and add as needed)
2 t. salt
3 cups chopped super greens
2 cups shredded or chopped carrots
2 cups chopped celery
1/2 large onion diced
1/2 cup quinoa
2 cups cream
1 clove garlic minced
2 T. chopped Parsley

4 cups zucchini peeled into 3-4" noodles

Put all together in a large crock pot except zucchini

Cook on high for 2 hours then low until veggies and quinoa are tender.

Then add zucchini noodles and continue on low until zucchini is cooked.

Serves 6-8