Advocare Health & Wellness Nutritional Support

This journey

Before starting AdvoCare I lacked energy! “But doesn’t the majority of the human race have low energy” I thought, so I’m ok! My youngest child seemed to always be sick therefore I was catching cold after cold. “But seems everybody has allergies and besides all lil’ creatures are germ carriers so that’s normal!” I thought, so I’m ok! We ate what we wanted, when we wanted, life was good, we were “healthy”! WRONG…

I had a TIA/mini stroke AT 40! Was this a wake up call? NOPE! I had continuous heartburn, my mood swings were horrendous, my knees hurt so bad I could hardly walk (I wore black Danskos to walk around Disney w/ my white ankle socks haha), my back was always aching, I kept a headache and/or migraine, I was hateful to my family, my cholesterol was through the roof, I rarely slept and I suffered from IBS (if I “went” to the bathroom once a week I was happy). Not to mention I was wearing a size 16 for the first time in my life and weighed over 200 lbs!

I was totally addicted to S-U-G-A-R! I craved sweets all the time and even when I didn’t crave them, I couldn’t walk past a hershey drop w/o grabbing a couple…or a handful. I HAD to have a Starbucks frappucino at least 5 days a week and only the ventil/large size would do. We hit the “drive-thru” at least 3-5 times/week (& wondered why we were broke all the time).

Then came Advo!! WOW! What a difference that first step made in my life~ I just started w/ a 10 Day Cleanse. By DAY 3 I could tell a change had been made….I felt “refreshed”! I had energy…which in turn made me WANT TO MOVE! It made me want to learn how to eat right, how to feed my family… that first step started a journey to say the least!

Here I am more than a year and a half later: Wearing a size 6 for the first time in my life. My weight fluctuates up and down w/ the same 5-7 pounds (I reached my unobtainable goal of 50 lb loss) but what the scales say are not important. What IS important is that i feel amazing! I’ve removed refined sugars, I read labels for added sugars and I try to avoid all things “white”. I am taking a nutrition course for certification. I am helping people start their lives! I am teaching my family how to eat to live, rather than live to eat.
**I have been working on a gluten-free, dairy-free lifestyle for my son’s “allergy” issues but w/o a supportive mate in that aspect there are lots of slippages! However, isn’t life a learning curve ;)

I share all that to ask…what’s holding you back? Isn’t your life worth more than biscuits, bagels and brownies? Isn’t your children’s? My children do not feel deprived w/o having all the processed goodies! I just offer a healthier version of said sweets. S-U-G-A-R my friends is killing our nation! Did you know that one in three Amercians is considered obese? Or that the rate of diabetes is skyrocketing and cardiovascular disease is America’s number 1 killer? Isn’t the health of your family worth more than a statisic? I can help you get started ;)

I ain’t gonna lie, it ain’t gonna work if you don’t…

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It’s been a while…

I have been rather lacksidaisical (is that a real word haha) in posting since the completion of the last cleanse. I literally spend ALL day by the computer. Well, it’s always up & running while I’m doing things but believe me, there’s plenty of time spent researching FOOD & NUTRITION on a daily basis. 

I am about 2/3 finished w/ my Fitness Nutrition Certification….only problem is, I should’ve been done by now!! I find what I’m learning through my own research to be much more interesting than reading the huge book that corresponds w/ my class.
But never you fear, I’ll get it done before my time ends this summer…hellur…summer!? 

Having a discussion w/ my children the other day I realized I rarely ever make the same dish twice. There’s something new (to us) rolling through my kitchen every day! My son said he’d be ok w/ me rotating the same yummy likes from week to week but my lil’ princess said it would be boring and she likes the variety (of course she’s 6 so it was worded a lil’ differently) HaHa~  This morning I enjoyed a bown of cereal for the first time in….A LONG TIME!  I found to help w/ our GlutenFree/DairyFree needs and I think I’m in love!  She has recipes for Cheerios AND Cookie Crisp.  The first time I made the Cookie Crisp, I ain’t gonna lie, I used my own SF brown sugar as well as Lily’s Chocolate Chips (SF AND allergy free) and I enjoyed it w/ Vanilla Rice Milk however my family gagged (lol).  So yesterday I was attempting Cheerios (same recipe but called for white sugar, which I used xylitol) and I got REALLY TIRED, REALLY FAST of the time  consuming effort of making those lil’ tiny pieces and then putting the hole in ‘em :)  After 3 rows, I added REAL brown sugar and REAL milk chocolate chips (shhhh) for a batch of Cookie Crisps and H-O-L-Y M-O-L-Y BATMAN!!!!  You’ve gotta head over there and TRY IT!!!  Gluten Free OR NOT, these babies are worth the effort (even IF you choose REAL WHITE SUGAR it’s gonna be a healthier version than the store bought processed crap)

Y’all know where I stand w/ supplements….we should be getting ALL THE NUTRIENTS WE NEED FROM A WHOLE FOOD LIFESTYLE but b/c of all the mass produced, hybrid/in-fused, genetically modified foods we’re forced to choose from in the stores, that’s not always easily done (unless of course you have a grand garden and raise your own cattle). This is WHY WE HAVE SUPPLEMENTS! We “supplement” our foods. These supplements help fill in the gaps that are left behind even when we (think) eat healthy! I choose AdvoCare for my supplements. Advo has put together what I need to reach optimal health based on what my goals are…which keeps me from spending hours on end at the pharmacy trying to determine what all I need to take as well as keeps me from wasting money on a less than desireable quality. Did you know that some Fish Oils are actually more toxic for you than beneficial. I trust AdvoCare’s products! Ive met some of the doctors that put their heart & soul into giving me the best! (& I realize you may not have met the Advo Sci-med board but you trust Dr. Oz right? Well, HE says that Advo has one of the two best FishOils/OmegaPlex ON THE MARKET so there ya go lol)

Whether you’re looking for more energy, appetite control (which you’d need to have a VERY hearty appetite to want to suppress it) or an overall health/weight management, Advo has got ya covered~

With that said….I’m placing an order in the next week so message me what you need OR if you’d rather go directly to and place your own order.
NOW…let’s all go get healthy ;)

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Chocolate Pie I HAD TO SHARE

Growing up my mama’s chocolate pie was always my favorite (truely it was the “family” recipe, only she & her sisters could make this delish dessert!) :)  Problem was, none of them had the recipe…ya know what I mean?  They just added some of this, lil’ of that w/ a sprinkle of who knows what.  When I was getting married (first time, at age 18) I sat w/ her in the kitchen trying to record how she made this wonderfully melty treat (I say that cause them babies would just melt in yer mouth) but it’s soooooooooo hard when they don’t measure anything!  (As an adult I must admit that I tend to do the same thing at times.  Now I’m ALL about following a recipe to the N’th degree but when I’m making something up on my own, forget about it!  Which obviously means when I try something that turns out perfect for the family, I can never duplicate it lol)

I’m now 43, my mama 70 and she don’t cook!  Come holiday time when my sister’s in town the only requested item is my mama’s broccoli casserole which apparently I’ve gotta figure out cause last year it weren’t hitting on too much :(  My mother comes to my house for meals.  She says, “I just don’t remember how to cook!”  (After my divorce and moving back in w/ her, I took over all cooking responsibilities…now I’ve been remarried for years and she’s ten miles away but I’m still the responsible cook heehee).

**I’m sorry, side bar…IT’S SNOWING LIKE A MAD DOG OUTSIDE!!!  Here it is March 25th, Spring time and it is really puttin’ it down out there.  Needless to say, here in the Carolina’s the THREAT of snow calls off schools so I’m guessing any minute now I’ll get notification the schools are closing!  What’s really funny is that DOT threw out a buttload of salt on the roads yesterday AFTER the weather man removed snow from the forecast.  When will these silly people ever learn that GOD IS IN CONTROL?! anyway, back to the story… ;)
I haven’t attempted to make said chocolate pie in 20 years!  Quite frankly I just gave up and resorted to the fact that I would simply have to do without it except for when one of the sisters made it for a family gathering (which btw has never been the same since they all aged out of their cooking phases…unfortunately, most of them are widows now and don’t COOK for themselves)…but YESTERDAY!!!  OH GLORIOUS DAY…I found a THM Chocolate Pie recipe from that tastes ALMOST just like my mama’s pie and I’m in heaven!

choco pie

Now, I ain’t gonna lie, I didn’t have high hopes!  I’d just made fresh almond flour (let me interject that generally what pieces don’t “sift” I generally put back into Vitamix and make almond butter, which in turn I use 3 Tbsp of to make almond milk…anyway those “moist” pieces that were too big to sift were used as my crust…which means I had a few “true” almond pieces) THIS WAS SO MUCH BETTER THAN I ANTICIPATED!!  This pie was “family worthy”!  My mama was here to try and didn’t get excited (but her non-excitement is because she knows I no longer use “sugar”! lol).  BUT I wish I’d let it set the required 6 hours before serving it to her because it’s so much better this morning than it was last night.  YES, I DID have pie for breakfast!  But hey, it’s gluten free, sugar free AND dairy free (I didn’t use butter OR ghee)…AND the crust is your protein which makes it a delicious ANYtime treat :)

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DAY 10 You Made It!!

OH YEAAAAA!!  This is it y’all, YOU MADE IT!  This is the LAST day of your 10 day Herbal Cleanse woohoo~  To celebrate I will include a wonderfully, sinfully, delish pancake recipe for your Day 11 breakfast

Step 1: Spark w/ 8 oz water & take your Probiotic Restore (3/Catalyst)
Step 2: W/n 30 mins mix fiber drink w/ 8 oz water
Step 3: W/n 30 mins EAT (and WHY do we eat w/n an hour of waking??)

BREAKFAST:  Scrambled egg whites (3) w/ spinach and blueberries
**This is an E meal;  GF/DF/SF
SNACK:  Strawberry Almond Butter
**This is a S snack:  GF/DF/EF/SF
1 c almond milk, 6/whole frozen strawberries, Tbsp almond butter & optional scoop protein powder
LUNCH:  Spinach salad w/ cucumber slices, broccoli & rotissere chicken (squeeze juice of a lemon)
**This is FP meal;  GF/DF/EF/SF
SNACK:  Celery sticks (or apple) w/ natural peanut butter
**This is S snack:  GF/DF/EF
DINNER:  Slow Cooker Aztec Chicken
3-4 boneless skinless chicken breasts, trimmed of fat
1/2 cup chicken broth 1 cup salsa (No Sugar Added)
1 can low sodium black beans (rinsed drained)
2 cloves minced garlic
1 tsp cumin
Place chicken in slow cooker. Top with remaining ingredients. Cover and cook over low for 6-7 hours. This can be served several ways. You can shred the chicken in the slow cooker, stir and serve. Or, you can remove the chicken breasts and top with the salsa mixture in the slow cooker. You can also have the leftover shredded mixture on a whole wheat tortilla or over lettuce for a Tex/Mex salad.

Remember on Day 11/Thursday you will need to re-measure & weigh, compare to your day 1 measurements and let me know your results.  Regardless of what the number says, I KNOW YOU FEEL BETTER!!!

NOW…AS REWARD for job well done!!!!
Chocolate Cake Pancakes DF/EF
**I made these GF/SF

1 cup almond milk + 1 tablespoon vinegar (white or apple cider works best)

2 tablespoons chia seeds ¼ cup almond milk 2 tablespoons oil (any neutral oil like vegetable, canola, or a mild olive) ½ teaspoon vanilla

1 cup whole wheat flour (I used GF pancake mix) ¼ cup oat flour ¼ cup + 2 tablespoons cocoa powder 1.5 teaspoons baking powder ¼ teaspoon baking soda ¼ teaspoon salt 2 tablespoons sugar (I used Truvia) 2 tablespoons powdered sugar  2 tablespoons chocolate chips, optional (I used EnjoyLife allergy free chips)

Instructions Combine 1 cup of milk and vinegar and let sit for 5-10 minutes.

Stir together the chia seeds, additional 1/4 cup milk, oil and vanilla and let sit until mixture thickens into a gel, at least five minutes.

Whisk together the flours, cocoa powder, baking powder, baking soda, salt, sugars and chocolate chips, if using. Set a large skillet or frying pan over medium heat.

Pour the milk + vinegar mixture into the chia mixture and stir to combine. Gently stir into the dry ingredients until just combined. A few lumps are fine, but make sure any big floury lumps are mixed in. Lightly oil the preheated pan and pour batter in ¼ cup at a time. Cook about 2 minutes on each side, or until cooked through. Serve with lots of maple syrup, chocolate chips, shavings, ganache, buttercream…you know. Whatever floats your boat.

Now…dont negate all your good work, keep going w/ the principles you’ve been learning.  Don’t add the sugar back in, you’ve done so well thus far, if you add it back, it’ll be harder to “let go of” next time.  If you’re wondering where to go next and need to know which products to take  just let me know and I’ll point you in the right direction with a plan specific to your needs.

My day 11 will start Phase II/Max or Burn Phase.  Upon waking Spark w/ 3/Catalyst, 2/Thermoplus and 1st (B4-breakfast) MNS.  Breakfast (MRS Shake) & 2 (w/ meal packets) MNS.  30 mins before lunch I’ll take the last MNS.  Mid-afternoon I will have a 2nd (half) Spark w/ 3/Catalyst.  So many ppl ask when is the best time to take the Catalyst & Thermoplus.  Well, what’s best for me may not be best for you.  You have to give it a try but I DO SUGGEST if you’re just starting the Thermoplus for the first time that you start by taking just ONE at a time…but that’s just me!   I ain’t gonna lie, taking as many as 3 still makes me feel weird but if one, then two works for you, try 3 (but NO MORE) ;)

If you do not have an AdvoCare consultant please visit
If you have any interest in DoTERRA Essential oils please visit
And, last but not least if you are ready to jump on the healthy living lifestyle and need to know where to start, use this link ( for your $10 OFF FIRST PURCHASE OF $30 at (reference email

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AdvoCare Cleanse Day 9 & Opportunity

We haven’t just rounded a corner my friends, we are NEARING the finish line like ONE MORE DAY!  Has this time flown by or what?!  You should definitely be past the “craving” phase, sugar withdrawls, forgetting to eat and not having enough water.  We’ve been teaching our bodies to crave healthier foods (& IF you’ve truely stayed away from sugar…DON’T GO BACK!)   Need a mood booster? Here’s an easy one. Plan to snack! By eating 4 – 5 healthy, mini-meals throughout the day, you are less prone to depression and mood swings. So stock up on snack-sized foods, fruits and veggies and beat the Monday blues!

Step 1:  Spark w/ 8 oz water & take your Probiotic Restore (3/Catalyst)
Step 2:  W/n 30 mins mix fiber drink w/ 8 oz water
Step 3:  W/n 30 mins EAT (and WHY do we eat w/n an hour of waking??)

Cookie Bowl Oatmeal
**This is a FP meal; GF/DF/EF/SF
This should be refridgerated over night~
Bring 1 cup of water to boil
Add 1/4 cup oats & pinch of sea salt.
Simmer oats 2 mins
In a blender add 3/4 c water, 1/4 c unswt almond milk, 1 Tbsp cocoa and 1 tsp thickener (glucomannan, xantham gum, guar gum, arrowroot or if none of the above no big deal to omit!) for 30 seconds
Take oats off heat and add blended mix into saucepan
Add 4 tsp sweetener, 3/4-1 tsp natural PB & whisk well
Add 1/2 Tbsp chia seeds & whisk again Pour into large cereal bowl, cover & refridgerate overnight

OR if that sounds like too much effort…. Oatmeal sweetened w/ lil’ honey & cinnamon (honey not THM approved)

SNACK: Looking for a crunchy snack, but don’t want to feel yucky about eating chips? Try carrot sticks OR kale chips OR both! They are easy to make, yummy, and better than chips for your body!
1. Peel into thick slices
2. Toss in olive oil & salt
3. Bake 350 10-12 mins
**This is FP snack (as long as you just drizzle); GF/DF/EF/SF

LUNCH: 4 oz tuna on cucumber slices seasoned w/ S/P w/ berries (FP) BUT if need to add hardboiled egg (S)

SNACK: Big Boy Smoothie
**This is FP snack;  GF/DF/EF/SF
1 c. unsweetened almond milk, 1 c. ice, handful frozen strawberries, sprinkle of sweetener, pinch of sea salt, optional vanilla, scoop of protein

DINNER: Mini meatloafs:
**This is E meal; GF/DF/SF
(Depending on family size)
1 lb ground turkey
Add 1 cup egg whites (I use whites from 7 carton eggs)
In a pan saute finely sliced stalks/4 celery, 2 finely diced onions &/or diced tomatoes (all optional)
Add 1 tsp sea salt, shakes of pepper and (optional) dash of cayenne, onion powder &/or garlic powder
Mix all ingredients
Fill up lightly greased muffin tins (though I generally just use a bread pan sprayed w/ PAM)
Bake 45 mins at 350 degrees Serve w/ asparagus and 3/4 c quinoa

I sometimes find that I just NEED something in the evenings, this would be when to reach for WATER (& Catalyst)! If after you finish the water, you still feel needy, then you should eat (try an apple w/ tsp PB). Most of the time we’re not really hungry but dehydrated!

Missed my class this morning due to weather and school delay, then early dismissal (waste of gas & time) so tomorrow/Tuesday, my usual day off how about we do 25 jumping jacks to warm up, 10 lunges (each leg), followed by 15 sit-ups, 1 minute wall sit (repeat 3 times) & for a cool down, stretch Just a suggestion ;)

I don’t often mention it b/c I am not a salesman but if you’re interested in recieving a 20-40% lifetime discount on your AdvoCare products then go to to sign up as a distributor.  For $79 enrollment you will recieve all your Advo material as well as $50 WORTH OF SPARK & SLAM!  In addition to the discount there is major potential for a supplemental income!  Contact me and let’s talk~

advo op

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AdvoCare Day 8 Cleanse & DigestZen

OH MERCY~  I didn’t even realize I skipped Day 7 (TODAY) all together –Whoopsie–  Sorry about that!  So how have you managed?  Tell me what you’re eating, what are you doing for exercise, how much water are you drinking?  I sure hope you’re NOT skipping meals!!  OR stepping on the scales!  TONIGHT/SUN should be your last herbal cleanse pill pack (unless of course you’ve forgotten one some where along the way, in which case you’ll need to take tomorrow night)

Step 1:  Spark + 8 oz w/ Probiotics (3/catalyst)
Step 2:  Fiber + 8 oz (could combine steps 1 & 2)
Step 3: W/n 30 mins EAT

Breakfast:  Strawberry Shortcake in a Mug – single serve (@chocoloatecoveredkatie)
**This is S meal;  GF/DF/EF/SF
Snack:  Nuts & cranberries
**This is S snack:  GF/DF/EF
Lunch:  Big salad (spinach, romaine) w/ diced cucumber & sprinkle of organic raisins (Lemon juice/dressing)
**This is E meal;  GF/DF/EF
Snack:  Apple w/ nut butter
Dinner:  Chicken Nuggets(@ourpaleolife) w/ honey mustard.  Serve w/ brown rice topped w/ organic mixed veggies
**This is S or E depending on amount of brown rice (1/4c grains for S, 3/4c grains for E);  GF/DF/EF/SF

Strawberry Shortcake in a Mug (for 1):
■3 tbsp flour (almond flour, wheat flour or all-purpose GF like me)
■1/4 tsp baking powder
■heaping 1/16 tsp salt
■1 or 2 tbsp chopped strawberries
■1/2 tsp vanilla extract
■1 tbsp coconut oil (butter or applesauce work too.)
■1 tbsp plus 1 tsp milk of choice (I use almond)
■1 tbsp sugar or 1 packet stevia (optional but most people will want some sweetener)
Preheat oven to 330 degrees. Mix dry, then add wet. Mix until just combined (don’t overmix), and bake for 17 minutes or so. (Baking time will vary, depending on the flour and oil/applesauce you use.) Or, you can cook it in the microwave, in a mug or small dish.

Paleo Chicken Nuggets:
•3 Chicken Breasts, boneless/skinless
•½ cup Unsweetened Shredded Coconut
•¼ cup Arrowroot Starch (could use potato or starch but NOT THM approved)
•1 tsp Sea Salt
•½ tsp Ground Cinnamon
•½ tsp Chili Powder
•Coconut Oil, for cooking
1.Place the shredded coconut, arrowroot starch, salt, cinnamon, and chile powder in a gallon-size zip-top bag or large storage container with a tight-fitting lid. The plastic bag method is the least messy, so I highly suggest that. Seal it and give it a good shake to mix everything together. Set aside.
2.Using kitchen shears, trim any fat off the chicken and cut into bite-sized pieces.
3.Place all chicken pieces in the plastic bag, seal, and start shaking until all chicken pieces are coated. Set aside.
4.Heat a large skillet over medium-high heat. Add enough coconut oil to have a thin layer on the bottom, about a tablespoon or two, depending on your skillet size.
5.Using a slotted spoon, take chicken out of the bag and place in the skillet. Don’t cook it all at once, add just enough so the pieces aren’t touching. It takes me about 3-4 batches to cook them all.
6.Cook about 2-3 minutes, when the chicken is turning opaque and white about halfway up the sides. This may take longer depending on how big you cut them.
7.Using a wooden spatula, gently scrape/scoop the chicken to flip them over and continue cooking until they are cooked all the way through.
8.Remove and drain on a paper towel-lined plate.
9.Repeat steps 5-8 until all chicken is cooked. Serve with Honey Mustard Sauce

Honey Mustard Sauce:
•2 Tbsp Yellow Mustard
•2 Tbsp Honey
•½ Tbsp Fresh-Squeezed Lemon Juice
1.Combine all ingredients together in a small bowl, whisking with a fork until smooth.
2.Refrigerate 30 minutes before serving to allow flavors to meld together.
3.Keep stored in the refrigerator in an airtight container.

Monday is my strength & flexibility class whoop whoop.  I ain’t gonna lie, it’s tough but it’s so worth it~

low impact

PS….I had the opportunity today to use a “new” oil.  DoTerra ( has a digestive blend call DigestZen.  My son woke w/ a tummy ache this morning that just just wouldn’t go away (I’m a lil’ slow on the take remembering to USE THE OILS!).  By this afternoon he was doubled over w/ pain.  That’s when it hit me (bricks falling on the head..duh)…I pulled out the DigestZen, rubbed four drops (only because it came out so fast) on his abdominal area and I kid you not, within 5-6 minutes he was FINE!!!  That there is some gooood stuff ;)

Someone asked me where they can get gluten free flours…I make my own almond flour and flaxseed meal/flour but I’ve found the best prices at Vitacost Going through that link will give you $10 OFF YOUR FIRST $30 PURCHASE ;)

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AdvoCare Day 6 Cleanse

Sorry, I was under the weather yesterday and sherked ALL my duties by staying in bed (seriously this weather is killing the meneires!).  Knowing that the entire family is generally home on Saturday’s I try to include more kiddo friendly ideas ;)
Ya know, there are certain things I use that I’ve never stopped to think “I should read the nutrition labels”.  Things like baking powder or cooking spray.  These things TOO have gluten and/or corn **Lesson learned just this morning…

Step 1:  Spark + 8 oz w/ Probiotics (3/catalyst)
**side bar** Once your cleanse is over, if you’re adding the Thermoplus option  you will take it either 30 minutes before breakfast and/or before lunch.  I take mine (2) w/ my spark, catalyst & MNS but you can take it whenever works best for you! :)
Step 2:  W/n 30 mins EAT

Breakfast:  Pancakes w/ (homemade-no aspartame) SF syrup
**This is a S meal;  GF/DF/SF
Snack:  Oatmeal fruit squares
**This is S snack:  GF/DF/EF
Lunch:  Flat Out (Wrap) Pizza
**This is E lunch (depending on what you put on)
Snack:  Fruit salad
**This is E snack;  GF/DF/EF/SF
Dinner:  Homemade burgers (no bun)  (lettuce, tomato, ketchup and lite mayo), sweet potato fries (drizzle w/ coconut oil & cinnamon) and small side salad
**This is S meal:  GF/DF/EF/SF

**side bar** Sometimes mid-afternoon (since I get up at 4:30 every morning this is generally around 2pm) I will have a 2nd Spark (half scoop) and if I do, I always take another 3 Catalyst

Pancakes: (@cassidyscraveablecreations)
•1½ C Blanched Almond Flour
•¼ C Arrowroot or Tapioca Flour
•½ Teaspoon Grain Free Baking Powder
•½ Teaspoon Baking Soda
•¼ Teaspoon Salt
•¼ C Non-Dairy Milk
•½ Tsp. Distilled White Vinegar
•3 Large Eggs
•1 Tablespoon Refined Coconut Oil, melted and cooled
•1 Teaspoon Pure Vanilla
•3 Tablespoons Honey

Oatmeal Fruit Squares:
•½ C Packed Light Brown Sugar or Coconut Palm Sugar
•½ C Arrowroot Flour or Cornstarch
•½ C Blanched Almond Flour
•¼ Tsp. Baking Soda
•⅛ Tsp. Salt
•1 C Gluten Free Instant Oats
•½ C Earth Balance Butter, Softened (if you soften it in the microwave, be sure it’s just soft and not mostly melted)
•½ – ¾ C Jam Of Choice (I recommend apricot or seedless raspberry)
1.Preheat oven to 350 degrees. Line an 8 inch square baking pan with foil and spray with GFCF cooking spray.
2.In a large bowl, combine brown sugar, arrowroot, almond flour, baking soda, and oats.
3.Add the softened butter and mix with a pastry blender or your hands until it forms a crumbly mixture.
4.Press 2 cups of the mixture into the bottom of the prepared pan.
5.Spread the jam over the oat mixture not going within ¼ inch of the edge.
6.Sprinkle the remaining crumb mixture over the top and lightly press into the jam.
7.Bake for 35 to 40 minutes or until lightly browned. Cool completely. Remove from pan using the foil as handles and use a spatula to remove to keep squares in tact.

Flat Out Pizza: Whole wheat flat out wraps w/ (sf) pizza/spag sauce (I now make my own GF flat bread).  Place meat & veggies of choice (I use shredded rotissere chicken & spinach or broccoli, sometimes peppers & onion).  Sprinkle over w/ Daiya/DF “cheese” (for kids).  Bake until melty

The only exercise done today will be working around the house.  Does it burn calories?  Well then YES, it counts! heehee

housework cals
I KNOW that you’re feeling amazing because (aside from my “spell” yesterday) I DO!  Do not…I repeat…Do NOT step on the scales yet!  Wait until Day 11 (day after cleanse is over).  Go by how you feel!  The scales don’t tell the whole story.  The scales are satan!  They lie!  Another reason to stay away from them is “motivation”.  Let me explain…if they’re down (whoopie) you’re motivated to keep going!  But what if they’re not down?  Do you feel motivated?  NO!  You want to give up.  You wonder why am I doing this, am I doing it wrong, what’s going on?  NO MOTIVATION!  You are doing you’re body and great disservice by watching numbers on a scale!  SO WAIT…

Where can you buy gluten free flours?  Vitacost has the best prices!  Use the following link to get $10 OFF YOUR FIRST $30 PURCHASE (reference email

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AdvoCare Cleanse Day 4 w/ some Q&A

How’s it going??  Where’s your energy level (on a score of 1-10tastic) haha  How did you like NOT having to drink the fiber today?

FRIDAY/DAY 5: Step 1:  Spark + 8 oz w/ Probiotics (3/catalyst) Step 2:  W/n 30 mins EAT

Breakfast:  (3/whole eggs) Omelette w/ veggies of choice and kiwi
**This is a S meal;  GF/DF/SF
Snack:  Baked grapefruit
**This is an E snack;  GF/DF/SF/EF
Lunch:  Turkey patty w/ sautee’ spinach
**This is a S meal if cooking in EVOO or coconut oil;  GF/DF/SF/EF
Snack:  THM FSF **This is a FP snack;  GF/DF/SF/EF
Dinner:  Almond Flour “Fried” Pork Loins (@mrscriddles) w/ brussel sprouts
**This is a S meal:  GF/DF/SF;  DONT’ FORGET 4/OMEGAS

Take your Herbal Cleanse Pill Pack at bedtime~

Baked grapefruit:
1 grapefruit, cut in half
2 tablespoons oats
1 tablespoon organic coconut oil (not liquid)

1. Preheat oven to 200C.
2. In a small bowl, mix together the oats, sugar and coconut oil. Rub the mixture with your fingers until crumbly.
3. Place the grapefruit halves into an oven-proof dish, spread the coconutty crumble on top and bake for 15 to 20 minutes. Serve warm.

1. 1/2 c almond milk & 1/2 c water (OR 1 c of either)
2.  Add 1 heaped Tbsp cocoa powder, 2 pinches sea salt, sprinkle of sweetener and dash of vanilla
3.  Blend well then add ice
4.  Blend well again 5.  Add scoop whey protein and blend.  This mixture is gonna BLOW UP~

Almond Flour Fried Pork Loins:
6 pork loins/chops (mine were on the thin side)
2 eggs whisked
1/4 cup cashew or coconut cream
1 to 2 cups of almond flour
1 tsp garlic powder
1 tsp salt
1 tsp pepper
1 tsp Cajun (or taco) seasoning
1/2 cup to a 1 cup of coconut oil

Directions: Rinse pork & dry with a paper towel. Mix up 2 eggs and cream in a bowl/plate. Mix up almond flour, spices, salt & pepper. Put your coconut oil into a skillet and turn to medium high heat. Dip pork chop into egg mixture and coat both sides. Dip into almond flour batter coating both sides. Place gently into hot oil. Cook 2 to 5 minutes on first side, 2 to 3 minutes on second side until you get a nice golden brown. Take out of oil & place on a couple paper towels to catch the excess oil!

Generally on Friday’s I have an hour Zuuuuuumba class but those are starting to be phased out   Therefore, it’s up to US…so let’s get to it!  It can be something as simple as doing counter push ups while dinner is cooking, squats while brushing your teeth, wall sits and push-ups OR as strenuous as running a mile, lifting heavy weights and dead lifts haha
Now, I ain’t gonna lie…ANYthing is better than NOthing~

burning cals chart

I’ve had several questions lately about THERMOPLUS.  First of all, we cannot take Thermoplus during the 10 day cleanse, that add-on starts day 11 w/ Phase II.  (I can’t tell you exactly WHY we can’t but it’s got something to do w/ the thermogenics impeeding our cleanse).  I absolutely LOVE Thermoplus and attritbute my maintained loss to this product!  Thermoplus is excellent for boosting your metabolism.  It contains oolong tea and sage extracts to support weight loss and also support our bodies ability to convert FAT TO ENERGY  (whoop whoop).  You can take UP to 3 of these each day BUT 3 makes my head feel funny (keep in mind I have meneires disease and am very senstive to some things).  It is my suggestion that you start simple!  Take ONE before breakfast for 2-3 days.  If that works ok, try 2.  You can take them both together or split them up between 2 before/meals.  If you feel adventurous and think you can handle 3, then jump on it after 2-3 more days.  Find what works best for you.  TWO before breakfast w/ my morning Spark & Catalyst works for ME.

Hard for me to imagine but some ppl don’t like the Meal Replacement Shakes (I know crazy right? HAHA)  Can I suggest that you make it into an actual thick shake rather than a “drink”?  In a blender pour your 8 oz (or whatever you like) water and add ice.  Blend.  THEN add your shake pouch (too much mixing of the protein powder will make it frothy) and blend until well mixed!  W/ the chocolate, I like to add a tsp of homemade nut butter; to the vanilla OR the berry, I add frozen strawberries (omit ice w/ frozen fruit).  Just keep in mind, your ratio (protein/carbs) will change depending on what you add.  YOU DO NOT HAVE to drink the shakes it’s just an EASY, QUICK, ON THE GO way to get a 1:1 ratio.  Before you give up them, give my way a shot ;)

Remember, IF you ever forget to take your herbal cleanse pill pack OR your probiotic pill pack…DON’T WORRY, just tack it on an extra night/morning :)

Now, GO BE HEALTHY and keep those questions rolling in~

**Gluten free flours can be purchased at Vitacost.  Use the following link to get a coupon that will give you $10 OFF YOUR FIRST $30 PURCHASE (reference email

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AdvoCare Cleanse Day 4

Knotch that 3rd hole in yer belt because that baby is moving on I know you’re not weighing every day b/c that would be cheating!!  Tomorrow will be a lil’ different than the last 3 b/c we’re putting the fiber drink on HOLD and starting PROBIOTIC PILL PACK (woohoo)

Step 1:  Spark + 8 oz w. Probiotics (3/Catalyst)
Step 2:  W/n 30 minuest EAT

Breakfast:  Reeses’ Peanut Cup Shale (@littlecountrycabin.blogspot)
**This is FP meal; GF/DF/SF/EF
Snack:  Carrot sticks w/ hummus
**This is FP snack w/ homemade hummus (depending on brand S); GF/DF/SF/EF
Lunch:  Left-over beef roast
**This is FP snack; GF/DF/SF/EF
Snack:  Apple w/ natural nut butter
**This is S snack; GF/DF/SF/EF
Dinner:  Balsalmic Salmon w/ small sweet potatoe & steamed broccoli
**This is E meal if you don’t use butter on potatoe, S if you use butter, coconut oil OR EVOO

Reese’s PB Cup Shake:
•1 cup unsweetened almond milk (if you really want to lower your calories you can use half water and half almond milk)
•1 scoop SF vanilla whey protein powder
•4 tsp. Truvia
•a few sprinkles of stevia
•dash of salt
•2 Tbsp. Peanut Flour OR 1 Tbsp. natural nut butter
•1 heaping Tbsp. cocoa
Mix all ingredients into your blender w/ ice and give it a go!


You can purchase gluten free flours (and so much other stuff) from, using the following link will give you a coupon for $10 OFF YOUR FIRST $30 purchase

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Day 3 Cleanse

TWO DOWN!! WooHoo~ Have you experienced the wonderful side effect of detox called H-E-A-D-A-C-H-E?  Only way to remedy that is increase your water intake and KEEP GOING!!  Do not give in…this too shall pass~  (That’s your bodies way of fighting w/ all that junk you’ve been putting in your body, “Where’s my fix?”)  By tomorrow, day 3 you should be feeling an incredible difference in your energy levels, mood, and cravings!

Upon waking in the morning……
Step 1 Mix scoop/pk Spark w/ 6-8 oz water (+3 catalyst)
Step 2 W/n 30 minutes mix fiber pk w/ 6-8 oz water
Step 3 W/n 30 minutes EAT BREAKFAST

Breakfast:  Mini Upside Down Baked Oatmeal Cups (individualize for each family member w/ favorite fruit, nuts or chocolate chips) @sugarfreemom
**This is an E meal DEPENDING on your add-ins (fruits/E, nuts/S) GF/DF/SF/EG (remember adding chocolate chips will put sugar into this meal)
Snack:  Wasa Cracker w/ 4 oz tuna and cucumber slices
**This is an E snack;  DF/SF/EF
Lunch: Leftover chicken soup w/ small side salad
**This is a FP meal (if using lemon juice dressing)
Dinner:  Beef roast w/ mashed cauliflower & zucunni
**This is a S meal;  GF/DF/SF/EF

Mini Upside Down Oatmeal Cups:
•1 cup oats •1 banana, mashed •1 egg, beaten (I just use the egg white) •1 teaspoon vanilla extract •1/2 teaspoon Liquid Stevia (I omit this) •1/4 cup milk of choice {I almond milk} •1 tablespoon chia seeds •1/4 teaspoon salt •1/4 teaspoon baking powder •1 teaspoon ground cinnamon •Fresh or frozen fruit: (I use frozen blueberries, strawberries and chocolate chips for kids}

Directions Preheat the oven to 350 degrees. Stir the oats and add the banana, egg, vanilla extract, stevia and milk. Mix until incorporated. Combine the rest of the ingredients to the mixture. Spray  ramekins with nonstick cooking spray. Place the fruit into the ramekins then evenly distribute the oat mixture on top of each fruit in the dish. Add some fruit on top of the oats so you can identify each. Bake for 40-45 minutes. Let sit for 5 minutes then use a knife to loosen around the edges of the “cake”. Carefully with a spoon lift the cake out of the ramekin, flipping it over onto a plate or bowl.

Today IS a workout day for ME!!  Whoop whoop…30 minutes strength & 30 minutes yoga…I’ll be so sad when this class is done.  But it’s ok…we…yes…WE…meaning YOU & I are gonna start a Mini Workout Wednesday.  I ain’t gonna lie, the mini workout is harder than it looks!


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