June 2015 archive

Protein “Pudding”

Here is how I make my Protein “Pudding”, that’s just what I call it and trust me, it is NOT original. I make it either with Fage 0% Greek Yogurt or Cottage Cheese. One cup of each has about 25 grams of protein. I will also add my protein powder (make sure it is LOW carbs) if I need the extra protein, making a little over a cup of ‘pudding’ with over 50 grams of protein!!

You could also skip the chocolate and use strawberries or blueberries and blend it up, again, adding protein powder seriously amps the protein grams.

I have also added caramel extract to the chocolate version, or natural peanut butter or defatted peanut flour, all depending on my nutrient needs for the day.

Let me know if you have any questions.


I Love Her and Her Body, All Squishy and Soft . . .

believe god loves me 2

Don’t get me wrong, I am enjoying the fat loss, the smaller sizes, feeling stronger and lifting heavier and heavier things. But the thing is, God has brought me to a place where I just love me, my body, with all its perceived ‘flaws’, bumps and squishiness. (I say ‘perceived’ because who says there is one ideal anyway?) He brought me to a place where I could look in the mirror, startlingly naked and feel nothing but pride, love and admiration. This human body of ours really is a wonderful and amazing creation and when we get our eyes off of what Hollywood or the magazines say is beautiful we can begin to see the incredible design and beauty in what God has created. Yes, amid all the squishy blubber and yet remaining body fat, stretch marks and hangy-down skin. (not that I don’t pursue greater health and strength)

When God began to heal and deliver me from the lies of my value and beauty having anything whatsoever with how I looked the chains fell away and joy was restored to my heart.

I used to cringe if someone touched the back of my arms or I saw their eyes quickly dart away from my outstretched arm. I knew what they saw, I saw it too. Hangy-down skin, stretch marks and fat. I realized just how deep the healing has been, when just the other day, in a tank top, I noticed someone looking at my arm. It was positioned in a way to sort of squish the extra skin and stretch marks forward, probably not so appealing. I smiled the biggest smile. You know why? Because not even for a nanosecond did I cringe, feel shame or embarrassment. I have learned my ‘body’ is not the real me!! I live in this body, but it is NOT ME.

Another thing I realized recently is that I look in our bathroom mirror at my reflection! I mean, our mirror is directly opposite our shower. You throw open the shower curtain, and unless you divert your eyes, which I am THE master at, you see yourself, in all your glory. I don’t look away anymore. I actually stop and appreciate what I see. I see a smaller waist or stronger legs. I also see an upside down ‘T” C-section scar with squishy on all sides of it, stretch marks everywhere. I see a belly that will never reveal six pack abs (trust me, not even a goal) but did carry nine amazing living souls.  But guess what?? I feel no shame, no wincing, no sense of a hideous sight. Nope, I see a strong woman, with battle scars and soft and squishy. A woman who loves and gives. A woman who is adored by her husband and has been, no matter her level of squishy. Oh, had I listened to him and saw myself through his eyes years ago. A woman who has been given SO much, forgiven so much, LOVED so much, all of which have nothing to do with her body shape, size, or body fat level.

Does this mean I don’t have goals of becoming stronger, healthier, closer to what is an optimal body fat level for MY body, health, age, etc.? Not at all, I do have goals. But the really cool thing? The motivation behind following after my goals is from a place of peace and acceptance. Acceptance, peace and love by my Father, who while He desires health and good things for my life, is not in the least concerned about the size of my clothing, but is concerned with my heart.  Do I believe He smiles over me when I accomplish something I set my heart to? Yep, I actually do believe He does. Once His love goes deep and our value and worth is based on what Christ did, the motivation comes easier, I think. When we realize just how ‘worth it’ we are, making wise choices and loving ourselves becomes easy. You nourish those you love. You feed well those you love. You take care of those you love. When you love YOU, you take care of yourself.

All this is not to say I don’t still struggle with flesh and blood and that the enemy comes with the same old lies, but I know the truth. I am loved and accepted and valuable, not because of my size or the food I eat, but because of what Christ did for me. I am not made righteous by my food choices or how much I exercise, but by the blood of Christ.

When we find our value and worth in Christ taking care of the ‘vehicle’ He has loaned to us becomes and enjoyable thing. Not a punishment, not a difficult task, but a joy and delight. You are worth it!! So worth it!

I am a work in progress, God is not done with me yet!! I am painfully aware of this fact. But the work He has begun, He is faithful to finish. I strive to rest in His love at all stages.

You are blessed, chosen, holy, loved, accepted, worthy, righteous, forgiven and made alive and seated with Him in heavenly places!! If you know Jesus, this is who you are. Right now. At this size. At this level of ‘health’. There is nothing you need to add to or can take away from what He has done for you and absolutely nothing you can do to make Him love you more or be more pleased with you.

Let your journey to health begin with, or at the very least, include diving headfirst into His love and His Word to find out who you really are and just how incredibly valuable you are! I always know when I am getting ‘off the rails’ in my thinking, it is because I have lost sight of what HE says about me.


#soworthit Boot Camp Session One

We are offering a 4 week Get Started Boot Camp!!
*Introductory Price, $10 a session
*Includes weekly ‘homework’
*All levels welcome
*Dates: Saturday, July 11, 18, 25 and Aug. 1
*@ 9:00 AM, here at The Barn.

Note, each week will be challenging, but geared toward YOUR level of fitness. Do NOT let lack of fitness stop you from coming. I will help you at your level!! We ALL start somewhere, and there is NO shame in whatever level you are at.

Please email me with questions or for more details.


boot camp photo


Homemade Bone Broth/Stock

Homemade Chicken Stock or Bone Broth is incredibly healthy and super easy to make. A five minute search of the internet and you will find a multitude of health and healing benefits.

We have been making our own for years now, and nothing can compare. I keep it in the freezer in small containers for when need I just a cup or two as well as gallon bags for big batches of soup. Sadly, with our family size, I need to supplement with Kirkland organic chicken stock. I can’t keep us supplied, especially in the winter.

Some of the benefits from home made bone broth include.

  • Very healing for leaky gut syndrome
  • Helps with joint health
  • Boosts immune system
  • Improves digestion
  • Supplies minerals and nutrients that are easy to digest
  • And so much more


My grandma’s chicken soup could cure anything! I am sure of it. I giggled when I read this quote from Sally Fallon,


“Science validates what our grandmothers knew. Rich homemade chicken broths help cure colds. Stock contains minerals in a form the body can absorb easily—not just calcium but also magnesium, phosphorus, silicon, sulphur and trace minerals. It contains the broken down material from cartilage and tendons–stuff like chondroitin sulphates and glucosamine, now sold as expensive supplements for arthritis and joint pain.”

There are three different ways I have made it. If you have either a crock pot, big pot or pressure cooker, you are in luck.  I prefer a pressure cooker, as I am usually in a hurry and you can get a very quick, rich stock with it.  A crockpot also makes a very concentrated stock, you can let it simmer for hours, days, even, if you want to. The traditional method would be in a big pot, which is just fine. There is something so ‘homey’ about a bit pot of stock simmering on the stove all day!

I always and only use organic chicken carcasses, as I am going to be simmering every last ounce of goodness out of it and I do not want a concentrated, non-organic, chemical cesspool. Sorry, maybe a little dramatic. If you do not have access to organic chicken bones, just buy organic chicken stock from Costco.

We make a whole roast chicken dinner each week. Typically, our Winner Winner Chicken Dinner on Sundays.  After we have eaten the chicken and picked the bones clean (no where near as clean as my grandma could pick a chicken, I assure you) I either bag them and freeze them for a later stock making day or use one of the following methods immediately. If you only use one chicken for a meal, it might be better to wait until you have a few carcasses saved. We eat two birds for a meal. The more bones, the richer the stock.

Chicken Bone Broth/Stock


  • Organic Chicken Carcasses (meat picked and used for meals, salads, etc.
  • Washed carrots, with ends cut off,
  • Celery, cleaned and rough chopped, leaves and all (here is where I use the outsides of the celery stalks, the not so pretty ones)
  • Onion, large, peeled and cut into quarters
  • Peppercorns, optional
  • 1-2 T of salt. (I prefer to salt it to taste after it cooks, but like a little in for the cooking process)
  • Water

Pressure Cooker:

Put all ingredients into pressure cooker, no more than 2/3 full and put it on ‘full whack’ until it starts hissing at you. Turn it down to a dull roar and let it go as long as you like, but at least an hour. Know that if you let it go for 3-4 hours you will likely have the most intense, concentrated bone broth that you have ever had. I have no idea how long I let it go, it changes all the time. I do know, after an hour or so, it is decent broth, but go longer if you can. If you don’t use your pressure cooker often, perhaps you should consult the owner’s manual instead of trying to discern what ‘full whack’ and ‘dull roar’ means for your model.

Crock Pot/Slow Cooker:

Put all ingredients in the slow cooker and enough water to cover, upwards of 3/4 full or even more, if you dare. I put it in the garage overnight, as I don’t love the house smelling of bone broth all night. I have let it go for over 24 hours. Twelve (ish) hours is just fine. I start it out on high and then turn it down to low once it really gets simmering. If I needed it done in 6-8 hours, I would keep it on high the whole time.

Large Pot:

Fill a large stock pot or dutch oven with all ingredients, bring to simmer and let simmer for at least 8 hours. The longer the better.

When simmering is done, let cool for a bit and then strain into mason jars. I like to put them in the fridge over night and in the morning scoop off the fat before portioning and freezing. Not that the fat isn’t good for you, it is. I just don’t love it. Some use the skimmed fat to sauté with. If all went swimmingly and you let it cook long enough, you will likely have some degree of gelatinous yumminess in your jars.



Warming up a small portion for my after bike ride replenishment.

If it is not super firm, it does not mean you did it wrong or that it has no health benefits. It probably just means you had more water and is a less concentrated version. I end up almost adding equal amounts of water to ‘water’ my broth down, it is that strong. Mostly I do this to save on space and I totally get all geeked when it it looks like finger Jell-O !

That’s it! Really is super easy. Next time I make it, I will video tape so you can see just how easy it is. Any questions? Just ask! I know I get all rambly and may not have been clear. I’d love to hear if you tried it.