Richard’s Adventures: The Gut Part 3

Richard’s Adventures: The Gut Part 3

The journey continues!


Richard’s Adventures: The Gut Part 2

More water, less sugar, more activity! Follow Richard as he shares his weight loss experiences.

Frozen Peanut Butter Banana Bites

Screen Shot 2013-09-25 at 3.56.01 AM


Here’s a delicious way to use up ripe bananas so they don’t go to waste. These frozen nibblers make a much healthier alternative to ice cream, and because they’re bite-sized, you can nosh on a little something sweet whenever your sweet-tooth cravings strike.

This decadent-tasting treat is just over 160 calories per serving and offers 4.1 grams of fiber and 3.7 grams of protein, so you can feel good reaching for an extra nibbler or two. For an added bonus, they are a cinch to whip up, and since you can store them in the freezer, you’ll have a go-to healthy dessert whenever your sweet cravings kick into high gear.

For the recipe to this bite-sized snack, click here:

Frozen Peanut Butter Banana Bites

Zucchini & Sweet Potato Fries

Screen Shot 2013-09-25 at 3.43.34 AM



To make these delicious zucchini & sweet potato fries, microwave a large sweet potato for about two minutes to soften it up. That will make it easier to slice. Sweet potatoes can be harsh on the wrist if you don’t have a good knife set. Preheat the oven to 425 degrees. Grease a baking sheet with coconut oil, cooking spray, or olive oil. I used olive oil for these.

In a mixing bowl add cut sweet potato and zucchini. Drizzle olive oil on top and two tablespoons of brown sugar. I saw Barefoot Contessa use brown sugar on her sweet potato fries and it gives them the perfect crunch and an outstanding flavor. These taste restaurant style. You don’t have to go overboard on the brown sugar. A little goes a long ways. Add the seasoned fries onto the baking sheet. Sprinkle a savory seasoning on top. I used black pepper, garlic, and onion seasoning. Bake for about 20 minutes and flip once.

For the full recipe, click here:

Zucchini & Sweet Potato Fries



Orange Creamsicles

Screen Shot 2013-09-20 at 1.53.59 AM



Homemade orange creamsicles: Orange juice, coconut milk, honey, orange extract, vanilla. Simple and healthy. These pops are smooth and creamy with just the right amount of orange flavour.You could also substitute other citrus flavors- blood orange, grapefruit, etc- for a tasty twist on the classic.

  • 1 cup orange juice (fresh or frozen. you could also use orange juice concentrate for a stronger orange flavor)
  • 1 cup heavy cream or full fat coconut milk (you could also substitute melted/very soft vanilla ice cream)
  • 3 tablespoons honey
  • ¼ teaspoon orange extract
  • ½ teaspoon vanilla extract

For more information on this recipe, click here:

Orange Creamsicles

Boost Your Metabolism: Detox Apple Cinnamon Water

Screen Shot 2013-09-20 at 1.43.16 AM

Boost your metabolism naturally with this ZERO CALORIE Detox Drink: Day Spa Apple Cinnamon Water 0 Calories. Put down the diet sodas and crystal light and try this out for a week. You will drop weight and have tons of energy! Sounds yummy!

Makes one big pitcher, re-fill water 3-4 times before replacing apples and cinnamon-

1 Apple thinly slice (Whatever your favorite is)
1 Cinnamon Stick

For more information, click here:

Boost Your Metabolism: Detox Apple Cinnamon Water

Courtney Sunday: Yoga Teacher & Writer

I am a yoga teacher and a writer, so I have a lot that I would love to share! I am writing a series about inspirational and healthy folks in their golden years and this week Tuja published my piece about a 77 year old bodybuilder!

Screen Shot 2013-09-19 at 1.59.07 AM

Ernestine Shepherd

The Guinness World Record holder as the Oldest Female Bodybuilder has abs that could cut ice in a hockey rink and looks 30 years younger than her chronological age of 77. She only started at 56, so imagine her in her 80s! Oh, and she’s also a certified personal trainer at her local gym.

Check out more information here:

Q&A with Guinness Record Holder Ernestine Sheppard

%d bloggers like this: