Popcorn – ala cauliflower style

Yields 4 servings

Each serving: 70 calories | 5g fat | 4g carbs | 2g proteinYOUR-BEST-CAULIFLOWER-POPCORN-INS

1 head cauliflower, cut into small florets
1.5 tablespoons olive oil or, for a sweeter taste, melted coconut oil

Potential seasonings:
Cinnamon & sweetener of choice
Sea salt
Parmesan cheese
Chili powder & cumin

1. Heat oven to 425° F.
2. In a large bowl, combine the cauliflower, seasoning and oil. Make sure each piece is coated.
3. Transfer to a baking sheet and spread in a single layer. Place in oven for about 18-20 minutes. Stir every five minutes to ensure the cauliflower is getting browned on all sides.

– See more at: http://www.fitnessrxwomen.com/nutrition/recipes/cauliflower-popcorn/#sthash.mpDQyPlQ.dpuf


my journey, 21 day fix extreme – day 10

crazy busy day today, but again, the planning is the key – thank goodness for sunday meal prepping – it is definitely saving me this week. almost half way there! loving the changes occurring with my body

My Journey Collage Day 10

my journey, 21 day fix extreme – day 7

yoga extreme, what a wonderful way to start off my sunday

30 minutes of continuous stretching and holding poses that just made me feel so much better. it’s a great way to not only start the day but end the first week of my 21 day fix extreme challenge.

sunday, is also my meal prep day for the week. love getting as much of my meals prepared, cooked and packaged for the week.

wishing everyone a beautiful sunday!

My Journey Collage Day 7

my journey, 21 day fix extreme – day 4

17 days to go!

feeling lighter, less bloating, lots of energy! woohoo! leg day, love leg day (sarcasm)…it was definitely a tough workout. didn’t touch the lighter weights. went all out on 20# and as the day progressed boy was i regretting the choice of 20# for the full 30 minute workout LOL

yes, i am walking funny, or shall i say it’s the penguin walk (just like the penguins from one of my favorite disney movies – mary poppins). yeap that’s me, walking funny. but i know that all the soreness is worth the outcome. i’m looking forward to beautiful toned legs, on the beach getting a tan with my amazing new (tbd) bikini (my reward for sticking it out for 21 days of the competition meal plan).

My Journey Collage Day 4


my journey, 21 day fix extreme – day 2

today, was another good day…not great but good! it was cloudy and rainy – so not good for my mood…

lower body a little sore to start off the day, but workout was upper body – so i had to just suck it up! i want to be bikini ready for spring break, so i just have to do it. i also added 10 minute hardcore after the main workout. all core – hurt so bad and yet so good, knowing what it’s going to do LOL

chose the competition meal plan, definitely need to make a different protein for the 2nd day (it’s two days competition meal plan, then 1 day extreme meal plan, then back to two days of competition meal plan and repeat for 21 days). so fish for the majority of the day for 2 days, not very appealing for me…so need to plan thursday now

i was definitely hungry this morning, which is a bit unusual for me, but once again, it’s overall too much food, so unfortunately i just couldn’t do the last meal. i know how important it is not to miss a meal, but this meal plan is definitely for me a lot of food. (you are probably saying well you skipped the last meal yesterday and you just mentioned waking up hungry – hhhhhmmmmm could it be you skipped a scheduled meal – yes, i thought the same thing!)

i did have a smoothie for one of my meals instead of the fish, which was great!

i’m looking forward to my meals for tomorrow -oatmeal for breakfast, fruit & turkey lettuce wraps – YUMMY!

My Journey Collage Day 2




meditation and emotional well-being

when you meditate, you clear away the information overload that builds up every day and contributes to your stress.

the emotional benefits of meditation can include:

  • gaining a new perspective on stressful situations
  • building skills to manage your stress
  • increasing self-awareness
  • focusing on the present
  • reducing negative emotions

1.  leave a loud room

there’s no wrong place to meditate, but choosing a calm place might make it easier when you’re first starting out

2.  let there be light

if you’re prone to sleepiness, especially as a beginner, try meditating in a place with enough natural light to stay alert. as you become better, you may want to change it up. often dimmed lights, softer environment, candles helps to set the mood and triggers  your mind to calm.

3.  check your posture

you can position your body for meditation in any number of ways—sitting, lying down, kneeling—but ultimately, you should feel comfortable the whole way through. adjust yourself to find the comfortable pose, so your mind is not drifting off because you are uncomfortable.

4.  be consistent

usually, people find meditation most helpful if they do it early in the morning or just before bed.  just work toward keeping it consistent. once you’ve found a time that works best for your life, stick with that.

5.  accept your thoughts

shunning stressful thoughts is usually a beginner’s primary concern.  remember it’s your minds job to think, you can’t stop thinking but you can redirect your thoughts.

6.  focus on your breath

focus on your breath coming in and out, how your belly rises and falls. when negative thoughts pop up don’t stress, re-focus on your breath

7.   start small

start with as little as 3 minutes consistently every day. when you’ve created a habit you can work your way up when you are ready. before you know it you’ll be doing 5, 10 or even 15+ minutes.


cauliflower baked tater-tots


cauliflower tots
servings: 4 • size: 8 tots

2 cups cooked cauliflower florets, finely chopped *see note

  • 1 large egg
  • 1 large egg white
  • 1/2 cup onion, minced
  • 3 tbsp minced fresh parsley
  • 1/2 cup reduced fat sharp cheddar cheese, grated
  • 1/2 cup seasoned whole wheat breadcrumbs
  • salt and pepper to taste
  • cooking spray

*to cook the cauliflower florets, steam a little over 2 cups raw cauliflower florets in a little water covered for for 4 to 5 minutes or until tender but not mushy, then drain well and dry on paper towel, then using a knife finely chop and set 2 cups aside.

preheat oven to 400°f.  spray a nonstick cookie sheet with cooking spray.

in a medium bowl, combine all of the ingredients and season with salt and pepper to taste.
spoon 1 tablespoon of mixture in your hands and roll into small circles. place on the cookie sheet and bake for 16-18 minutes, turning halfway through cooking until golden.


serve with homemade ketchup or mustard

makes about 32 – 34 tots