Today you all get a treat. We’ll call it a calorie free, Wednesday treat.

Please enjoy the voice (through writing) of Trainer Kim! She’s adorable, motivating, and completely inspirational! Check out her blog after you read her incredible story.

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Hey fans of What Runs Lori! My name is Kim and I blog over at Train Your Body-Change Your Life! I am so excited to share my story with you today!

It started about 7 years ago. Stomach aches. Gas. Bloating. Headaches. Fatigue. Oily skin. Acne. Really really bad gas. Mood swings. Depression. Anxiety. Body image issues. Obsessive compulsiveness toward food. I no longer struggle with any of this! Let me tell you why….

I grew up on a steady diet of junk food. I would put butter on my Pop Tarts, sugar on my Frosted Flakes, cheddar cheese in my Mac N Cheese, frosting on my Graham Crackers and horde candy like a crazy person. I never ate vegetables or fruits (nope, not even bananas!). Our healthiest meal was a taco salad with Iceburg lettuce, ground beef, tortilla chips and about a block of cheese!!!

In 7^th grade I remember shopping for jeans and having to wear a size 14. In high school, I was a cheerleader which caused me to lean more toward starvation diets and trying to “look the part”.

My freshman year of college I was easily 170 pounds.

I remember wanting to run the Shamrock Run (the 5k) and barely surviving!

However, it lit a fire in me and I later completed 5 5k’s, 2 8k’s, a 10k, a half marathon and Hood to Coast!

I never exercised and certainly didn’t feel like I needed to. It wasn’t until I started working at Costco in 2005 that things started changing for me. I ate at the food court daily, but, I was working harder than I ever had before. I pushed carts for 8 hours a day and lifted case after case of water and soda. About 3 months into working there, I discovered that I had hip bones!

I joined 24 Hour Fitness and got a personal trainer who made me miserable :0) I lost more weight. By 2006, I was 150 pounds! That was without dieting! Unfortunately, my emotions were all messed up and I started getting obsessed with losing weight. I would run all the time and keep meticulous food journals and count calories religiously. In 2007, I was a scant 139 pounds. For my 5’6” frame, this did not look very good.

In 2008, things started turning around for the better. I started dating Tim, my husband, and started making healthier choices. In 2009, I decided to become a personal trainer and help others find the success that I had found. I was hired that year at Cascade Athletic Club to do membership and then onto training.

I now spend my days helping people achieve their dreams! In 2011, I finally decided that exercise alone was not enough and cannot negate negative food choices. In 2011, I became a Certified Fitness Nutrition Specialist! I also do nutrition consulting for Crossfit Gresham!

I am now a Paleo health nut who is free from all of the symptoms I listed above. It has been a long process (and will continue to be) but worth every step! I am grateful to understand my body’s needs, wants and limitations. I no longer count calories or obsess over every bite. I enjoy food and am constantly delighted by new recipes and ideas.

My Current Certifications include:

National Academy of Sports Medicine (NASM) Certified Personal Trainer

International Sports Sciences Association (ISSA) Fitness Nutritional Specialist

Body Training Systems (BTS) Group Ride Instructor

Aqua Aerobics Instructor

Silver Sneakers/Silver & Fit Instructor

Athletic Development And Physical Therapy (ADAPT) Trained

CPR/AED/First Aid Certified

I’m so excited to have the opportunity to share my passion!! Check out some of the articles I have been featured in or written!!

-Shape.com, Trainers Reveal Their Favorite Workout Equipment!

-Delicious Living Magazine, Link Coming Soon!

-Fitblogger.com, Fat Loss FAQ

-Paleo Magazine, Link Coming Soon!

Some of my favorite recipes to make are….

Kale Salad w/ nut butter dressing

Flat Belly Berry Crisp

Broccoli Crunch Salad

and my absolute favorite….Paleo Blueberry Banana Bread!

Thank you so much Lori for having me over today!

Yours in Health,

Kim

I am a lover of smoothies. Not only can they be a delicious meal-on-the-go, but they can also be an incredibly nutritious and quick breakfast. But because not all smoothie are alike in nutritional value, choosing a healthful protein drink can be impossible. Thankfully all you need is CalNaturale Svelte for positive nutrition and sustained energy.

CalNaturale Svelte’s all-natural soy protein drink is on a mission to provide a variety of healthy protein drinks that are rich, creamy, and make you feel good about yourself with fun sayings on each container.

Note, these are not Paleo. I tried and reviewed these a few months ago and thought they would be a great alternative to dairy-filled, sugar-loaded drinks. I tried them, I liked them, and I gave most of the drinks to my boyfriend, who LOVED them. In a rut, I’d definitely drink these as they are a great healthy alternative out there!

But a protein drink shouldn’t be just about look and texture, it should be about positive nutritional value and energizing your body. So why go with Svelte?

• Made with organic and all-natural ingredients
• Developed with a unique blend of organic complex carbohydrates to keep you fuller longer
• Contains 16 grams of protein from fresh, organic soy milk and provides a good source of fiber in each serving
• Low-glycemic, non-dairy, cholesterol-free and certified gluten-free, featuring a fresh organic soy milk base, and sweetened with Stevia
• Certified kosher
• Packaged in convenient, re-closable and eco-friendly Tetra Paks
• Available in four naturally delicious flavors: Chocolate, French Vanilla, Cappuccino, and Spiced Chai
• Perfect for on-the-go meals, snacks, incorporating into smoothie recipes and enjoying as a delicious and nutritious coffee creamer

I don’t know about you but I’ll support any company boasting all of these features. The price-point of these great drinks are spot on with each 15.9 oz container valued at $2.99, making this a great deal and find. Not to mention, I’ve been loving my morning coffee spiked with a little extra Cappuccino protein.

I’m happy each drink contains 16 grams of quality protein, because I can rest assure those complex carbohydrates are balanced and will be put to good use in providing sustained energy throughout the day. No caffeine here, this energy is given through feeding your cells with nutrition. Dairy-free and gluten-free products make me happy and to find one that keeps its sugar content low and protein high, is a great thing. Each flavor is an ego boost in itself. Choose from Hello Beautiful, Chocolate, Looking Good, French Vanilla, Enjoy Yourself, Cappuccino, and Just Your Style, Spiced Chai.

Chocolate was rich, creamy, and perfectly sweetened. Almost a milk-chocolaty taste, this dairy-free alternative would hit the spot if a chocolate craving struck. And with a name like Hello Beautiful, this flavor was just asking to be drank.

The French Vanilla flavor, again rich, creamy, and beautifully thick, was my favorite. The addition of actual, real vanilla extract gave this shake a real vanilla taste, not fake like some overcompensating vanilla flavors. If Looking Good was as easy as drinking a CalNaturale Svelte drink daily, we’d all be supermodels.

Cappuccino was smooth and rich, with hints of vanilla, and lots of wonderful cappuccino flavor. Not at all bitter, and just sweet enough, this would be the perfect alternative to an ice latte! Svelte drinks do not contain any caffeine, but if you were looking for a buzz, adding a shot of espresso and a bit of ice would give coffee shops everywhere a run for their money. Just the drink to Enjoy Yourself.

Spiced Chai, although a wonderfully balanced spice blend, was my least favorite. However, it may have been better if not tasted as the last flavor, Spiced Chai was still worth a second (and third) taste. A touch more cinnamon may have made this one a winner for me, but I found the Chai just a bit off. It was still rich, creamy, and smooth just like the others, but a little too thick to pass as a traditional Chai. But don’t take my word for it, it could be Just Your Style!

Be sure to check out CalNaturale Svelte protein shakes on their website. They have some great information regarding why they use certain ingredients and health facts you may want to know.

And “Like” them on Facebook , “Follow” them on Twitter, and tell them you’re thankful for providing great nutrition in a packaged on-the-go eco-friendly container.

If only they would create a dairy-free, soy-free drink

I was recently drawn to the fact that my first attempt at Paleo Chocolate Coffee Pancakes were a little off (thank you for letting me know! And to which I’ve updated some). The ingredients listed created a dry and flaky pancake that didn’t really fair well when recreated. Oddly, they worked for me, but if someone else is having problems with them, then it is my duty(!!) to try them out again.

The second version, which I enjoyed on my lazy weekend, had a few adjustments made to the inner workings. I re-addressed the issue of coconut flour, which at first called for 1/2 cup. Now, if you’re a coconut flour veteran then you know that coconut flour in any amount is a lot. It’s a liquid sucker and can quickly dry up your batter. So, that being said, and now more inclined to using coconut flour, lowered the amount by half. Along with some other hydrating features, I came up with someone pretty darn tasty.

This pancake is, of course, not like a regular pancake. It is, and probably always will be, just a tad dry. But the flavor is right on with chocolate and coffee and it’s super healthy, loaded with protein, essential fats, chocolate , and is gluten and grain free. And of course, toppings are always optional but welcomed like the sun is to sprouting seedlings (where that came from, I’ll never know…).

With the slight warning that these are a little dry, they may crumble just a bit when taking them off of the pan. As long as you’re cool with it, I’m cool with it- as they still taste pancakey enough for my liking. And I’m picky.

 There you have it, the Paleo Chocolate Coffee Pancake, second take. Try them and PLEASE let me know if they worked for you. As I make things and they turn out, it doesn’t necessarily mean they’ll work with the ingredients you have- meaning, coconut flours are not created equal in size of the grind/flour. This does make a difference.

For those adventurous enough…

 There you have it. A weekend morning breakfast pancake. You can love it, hate it, gawk at it. I encourage Pinning it.

Have a fantastic weekend!

Do you get a 3 day weekend for Monday’s holiday?!

There’s something to be said about experimentation. If not for trial and error, we would not be using the internet to share recipes, read blogs, find anythingandeverything on Google and Wikipedia, and we wouldn’t have nearly as much fun wasting time looking at pictures of food.

When it comes to experimenting with recipes and new food creations, this is where magic can take place, and also were tasty crumbles of interesting looking banana bread is made.

As in this case, the interesting looking, somewhat of an experiment, a dire need to use up ripening ingredients, and “let’s throw stuff into a bowl and see what happens” took place.

Pumpkin Goji Banana Bread was created in somewhat the same fashion as I believe the light bulb was invented. Thomas Edison never gave up, even after many attempts to get that darn bulb lit.

I never gave up! Even after many… ok, ONE attempt at this bread and I did give up. But it wasn’t really giving up, more just settling…?

In my defense some differences may have taken place:

• I ran out of ingredients
• I ran out of interest
• My bread came out tasting good, just didn’t look pretty
• I wanted to move onto other action items
• ….that’s pretty much it.

So I guess I’ll never invent something world changing, like Mr. Edison, but I can say that I will probably change someone’s day with one of my recipes…

If you’re up for it, make this breakfast, snack, or dessert item. Give it a go, see if you can create it better, different, uniquely amazing. I dare you.

 So what if you don’t have coconut flour or Goji berries, or any other random ingredient? That’s ok! We can sub:

• Coconut flour = almond flour, rice flour, other flour
• If omitting coconut flour, reduce the amount of liquid by half at first, then add in as needed.
• Goji berries = raspberries, blueberries, raisins, fresh or dried other fruit
• Pumpkin = more banana or applesauce
• Banana = more pumpkin or applesauce, even Greek yogurt
• Cinnamon = Pumpkin Spice Mix, Apple Pie Spice Mix, Cocoa Powder

This is your call to get creative.

Again, this bread was delicious, moist, Paleo, very healthy, and an experiment I wanted to share. I do challenge you to create your own version from this recipe- Be a Thomas Edison! Invent away!

I’m picturing Paleo muffins or even fluffy cupcakes out of this one…

Go! And make me proud.

And if you do need ingredients, get them here: WRL Amazon Store

What interesting experiments have you come up with lately?

Happy Valentine’s Day!

Today’s post oozes with love… because nothing says Be My Valentine like curry spiked cheesy cauliflower.

Right…?

It’s sultry, sexy, colorful,warm, and ready to take over your mouth in naughty, naughty ways…

And if that doesn’t get you in the mood to make this, nothing will.

What if I told you the cauliflower was alongside the most wonderful beef burger ever created? And covered in fresh shallots?

You’re still not buying it, are you?

Whatever. Happy Valentine’s Day, anyway…

And for reals-yo, MAKE THIS.

Mmmmmmmmmmmmm!

As sexy as it is, I’ve been averaging about 2 whole cauliflowers a week, all to my self. Sorry for whomever my valentine is sharing a house with me.

(No shame…)

As for the delicious looking, juicy and loaded burger above, I don’t have a measured recipe. But I do have a list of what I mixed into the meat.

• 1 pound ground beef
• shallots, finely chopped
• fresh dill, chopped
• salt
• pepper
• paprika
• garlic powder
• coriander
• soy sauce
• Worcestershire sauce

Mix all ingredients together and form into patties. Cook on hot griddle until crisp on the outside, juicy and semi-rare on the inside.

Smother with Dijon mustard and plate with salad and Popcorn Cauliflower.

For your own variety burger, simply add in some flavor-enhancing ingredients such as salt, soy sauce, miso paste, Bragg’s Liquid Aminos, etc., lots of spices (chili powder, curry, paprika, garlic powder, cumin), fresh veggies and herbs (onions, parsley, dill, cilantro, etc.), and mix well!

Then die happy. And stuffed.

The Ultimate Fudgey Paleo Cookies were invited out of the pure joy of wanting a decadent cookie, filled with chocolaty goodness, with a bite-sized personality. I knew I wanted moist, I knew I wanted chocolate, and I knew I wanted the healthiest cookie I could make. Turns out, after throwing a few ingredients together, 3 trial baking rounds, and approximately 1 cup of coconut flour later, I created the perfect indulgent baked good.

These delicious little creatures truly resemble brownie bites with their moist centers but with a fluffy cookie shape. Note, one round of the trial baking I made these into actual pan brownies. It worked but they were perfect in the middle but too dry on the outsides. The best way to bake these are in cookie form.

Side note: The pictures of these cookies are pretty bad (not my finest…ug!)- this is what horrible, late-night lighting will do to pictures. Trust me, they taste much better than they look.

For the ultimately best baked product, slightly under-cook. Trust me, they’ll look and almost feel like they need more time in the oven, but they’ll cool a little harder and still maintain their moisty (it’s a word…) brownie properties.

These coconut flour, super low carb and low fat cookies are shaped like cookies but they definitely have the texture of a fluffy, yet slightly dense, brownie. They’re super fudgey without the added junk that most brownies keep along for the ride. These brownies are free of baggage, making them the perfect snack or side for breakfast or dessert.

Eat, enjoy, repeat!

I loved these and have been eating a few too many… but they’re healthy so we’re letting this little fact slide.

One great thing about these is that you can “dress” them up with any flavor- hazelnut extract, mint extract, almond extract, etc. would be amazing thrown into the mix!

Happy Friday!

Anyone have a healthy cookie recipe they want to share??? Or better yet, a cookie they want created into Paleo?

The perfect post workout replenishing foods are ones that have bioavailable carbohydrates, protein and amino acids, and nutrients, to help give back to your body what you exercised away.

Your window of refueling those just-worked muscles is 30 minutes to 2 hours. It is ideal to wait at least 30 minutes after a workout to eat, making sure your ……. If you wait longer than 2 hours, you’ve just missed your window. TRY, try, try to get something into your body within 2 hours of intense to moderate exercising. Trust me, you’ll feel much better and you’ll gain so much more from your workout.

The best things to replenish that body you just worked out would be ones that deliver nutrients straight to those recovery-needing muscles (glycogen stores), along with your blood sugar. Some suggestions, based on your diet requirements and goals, would include some of the following:

• Protein shake (protein powder- Whey, rice, pea, hemp, etc., fruit, greens)
• Protein adds muscle building and recovery properties
• Fruit provides quick, nutritious glycogen to cells
• Greens add in even more nutrients, but make sure they are broken down completely- blended or powder form
• Banana and almond butter
• Glycogen, sugar, protein
• Greek yogurt with fruit
• Peanut butter sandwich on whole wheat bread
• Sweet potato and turkey meat
• Protein bar, healthy and balanced ones like CORE Foods bars
• Cookies
• YEP! Cookies… *please see below

Ideally, you’re wanting something that digests semi-quickly, and does not contain too much fiber or fat, both of which slow digestion. Muscle rely on carbohydrates for fuel so your job will be to consuming some protein along with the carbs stimulates faster glycogen replacement. The protein also optimizes muscular repair and growth.

Want more info on muscle building? Check out these tips (here!).

What do you eat/drink for recovery??

Nothing says Monday like Mussels.

Right?

I’m sure I can think of WAY more things that say Monday that don’t include mussels but this was one weekend dinner that just could not go unblogged.

If you’re looking for fancy, yet super easy for your next week day, week end, or dinner party, think about making Moule Mariniere. With just a few ingredients, you can have a fantastic seafood dish that is pretty darn healthy, looks beautiful, and is up there on the sophisticated scale. If that’s something you’re looking for.

Otherwise, make this if you want to get down and dirty, I’m talking about eating with your hands, with mussels.

Do you dare to try it?

Note: Mussels should be available at supermarkets or fish markets. If wild mussels are available, make sure you clean well before cooking. Add the live mussels (which have been debearded) to a large container of salt water. Let sit in the mixture for 1-2 hours.

**Remember that an open mussel that closes when pressed is good; if the mussel stays open after being pressed, it is bad and should be discarded. Also, when mussels have been cooked, they should open- if a mussel does not open after being cooked, discard.

Delicious, empty little gems…

Happy Monday!

What’s one of the most creative dishes you have made or eaten?

You get not one-

Not two-

But three(!) posts on why homemade is better (1 and 2). Have you learned anything yet from this little series? I hope so. If nothing else, I hope the homemade’s have inspired you to be a little more creative in the kitchen and maybe try eating at home a little more often. I’m sure your wallet will thank you.

One thing I have to say about eating homemade and why I love it so much- I can have anything I want. Literally. If I want a burger, smothered in sauces and oozing with flavor, I can have that burger.

If I want a cake, I can darn well have that cake.

Same with scones (like my Low-Sugar Chocolate Chip Cake-Like Scones).

Same with doughnuts (like some Paleo Sugar Cookie Doughnuts).

Same with melty and gooey lasagna (like my delicious low carb Paleasagna).

How about Mac ‘n Cheese? Like some Wild Mushroom Jalapeno Mac ‘n Cheese.

Mmmmm… or Pumpkin Pie. Or Plum and Peach Pie. Or

Pumpkin Spiced Carrot Cake? Oh yeah!

You get the idea. And the idea for today is indulging in healthy foods. And yes, that is possible- to expand your tastebuds to the healthy culinary world of raw food desserts. I have many fellow blog friends whom have mastered this and have made incredible, and beautiful, treats. I encourage you to try out some of my raw food recipes and others’ as well.

Raw desserts, those that do not contain diary, gluten, soy, ingredients heated over 118 degrees F, are wonderful. The main idea behind eating raw foods is that they are living foods- still containing the plant life force and living enzymes. If you are what you eat, I want to be alive and thriving! And thus, raw foods are the best foods for you- who ever said a big, juicy, rich red and ripe bell pepper wasn’t good for you…?

No one!

So let’s get our raw food dessert Oreo-making on!

How’s that for a Friday post?

How about you? Have you tried any raw food desserts before? How do you like them compared to regular, sugar-filled desserts?

What’s your favorite dessert? …And have you ever tried to make it healthier?

Hi! Thanks for stopping by!

If you haven’t already, check out yesterday’s post on Why Homemade is Better. It’s pretty informative and a good argument as to why making your food at home is the best option in so many ways.

Since yesterday we covered Homemade is Better in terms of taste, nutrition, and price, today we’ll be going over serving size and ease. And then, since you stuck around and read through all of this typing (you read it, right?), you’re getting rewarded with a few super easy and super delicious recipes to try out and love.

Then repeat.

Why Homemade is Better Continued…

Serving Size: This can go both ways, but I love being able to go back to the salad bowl at the dinner table and taking my second helping of the incredible salad that I’ve made. I find that my salads made at home are FAR beyond any I’ve had at a restaurant, probably ever. I can’t necessarily do this at a restaurant, or even want to.

At home you have the privilege or putting down your fork half way through your plate or picking up the fork for a second helping. At home you can fill your plate or portion it correctly, which is pretty small portions if you’re going with real portion sizes. You can tempt yourself with more or less, not having to worry about telling your waiter or waitress to only bring you half of the meal, boxing up the other half. And at home, you can easily package up your leftovers for tomorrow’s lunch, just as you could at a restaurant.

All this said, there are some restaurants that are definitely catering to the “healthy ones” out there. So many more places are on the sustainable, organic, whole foods bandwagon. I’m happy about this but it doesn’t stop me from making my delicious meals at home. I still go out to eat, have a good meal out, and then go home for the rest of the week to make my own creative dishes in comfort.

Ease: Homemade is easy, believe it or not. Much easier than some of you can even imagine. Think about this, you get home late from work, you’re starving, your family is cranky and hungry, and you just do not feel like slaving in the kitchen to make something to eat.

Oh! But you plugged in and turned on your crock-pot before you left the house this morning! Solution has been presented. Dinner is now done.

See! There is a solution to every problem.

Now you’ve been provided with all the tips you need to justify eating at home and start getting familiar with the kitchen. You have the tools, now take the recipes!

Here are some ideas for made-at-home meals that are quick, easy, and absolutely delicious!

These two recipes I have been LOVING recently. They’re insanely good, filled with flavor and lots of great, homemade love. Try them out and see if you can become a homemade-cook yourself.

Wait, wait! There’s more!

Both of these recipes are absolutely wonderful. Both are definitely keepers and I highly suggest you try them out! Why not?! They take little time, care, and attention.

Again, if you haven’t read Why Homemade is Better for the basics of why, go read it now! Promise, it’s good stuff.