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Chia Seed Ice-Cream (Sugar Free and Vegan)

My favorite commercial right now is the Geico one where ex-NFL player Ickey Woods is waiting in line to buy cold cuts, and gets ridiculou...

Wednesday, July 30, 2014

$49 Pinterest Special! Meal Plan from Body Rock Fitness

Sparkle, Sweat, and Juice has teamed up with Body Rock Fitness to bring you an amazing offer! 
Amy Marolf of Denver, Colorado, is the owner of Body Rock Fitness.  She has clients from all over the country, as well as internationally.  If you are needing help taking your body to the next level, she can help. 
Pinterest special!!!! Meal plan for only $49. Includes: 
*Two meals each for breakfast, mid-morning, lunch, afternoon and dinner
*Get your best body ever by dialing in your diet and sticking to a meal plan. Eat enough. Eat frequently. Eat clean. GET RESULTS! You'll lose weight and burn fat. It's the key to being fit and lean!

*How much water to drink
*What vitamins to take
*Grocery list 
*Bonus recipe for homemade protein bars that count as a meal!

Delicious meal ideas to keep you on track
Prep your meals ahead of time!
For your copy, please contact the owner of Body Rock Fitness at Amy.Marolf@yahoo.com.

*Please specify the special Pinterest offer price
A release of liability must be signed. No refunds. Custom meal plans are also available! 


Thursday, July 24, 2014


Meet your favorite new power couple - dandelion tea and apple cider vinegar.  I tote this around with me all day.  This drink goes beyond hydrating....if you're going to drink water, why not give your metabolism a kick and get rid of bloating and puffiness? 

Some of you may already be drinking apple cider vinegar each day.  If so, good for you!  The vinegar is widely accepted as an effective treatment in tons of different ailments, from detoxifying the liver to battling candida in the body, eliminating heartburn, and helping you get more iron from the food you eat.  Those are just a few of the very long list of health claims.  But the reason I'm interested in it for today is weight loss.

Wednesday, July 23, 2014

Bikini Abs in 5 Minutes a Day

We're smack dab in the middle of bikini season, and as always, I tend to slack off a little with my diet and fitness in late summer.  Maybe it's the intense heat, or relaxing days spent by the pool, perhaps one too many tastes of my kids' ice-cream.  Then there's summer vacations that throw off my workout schedule. Whatever the reason, it happens every year, and rather than stress too much about it, this year I am doing 5 minutes of ab work a day, whenever I can squeeze it in. 

Saturday, July 19, 2014

Savory Summer Corn Green Smoothie

Growing up in Iowa, I've eaten my fair share of sweet corn.  It just wouldn't seem like summer without sweet corn.  While my favorite way to eat it is slathered with butter, salt, and pepper, I've been experimenting a little more with savory green smoothies, just to switch it up and slightly lower my fruit intake. 

Friday, July 18, 2014

Pink Flamingo Protein Drink (with beets and greens)

Flamingos are always my favorite animal at the zoo.  No surprise, since they are the perfect shade of pink!  The color of this drink reminded me of them.  Enjoy this protein packed green smoothie before or after a workout.  The beets aid in muscle recovery, but they are also full of nitrates.  Your body converts the nitrates to nitric oxide, which can increase your performance and energy.    All that plus magnesium, potassium, Vitamins A, B, and C, iron, phosphorous, fiber, anti-oxidants, and anti-inflammatory properties.  Can't beat beets!  Sorry, I had to.

Wednesday, July 16, 2014

25 Healthy Road Trip Snacks

Vacations can do a number on your diet.  Road trips are even worse.  More than likely your meal options will be a choice between greasy fast food restaurants.  And vegetarian or vegan options?  Good luck.  Trust me, I once had a fast food employee in Nebraska offer to "check in the back to see if we have any other meat" when I told her I didn't want beef or chicken in my burrito, just beans, thank you. 

But you're on vacation!  So you don't want to stress too much.  However I find that I feel better and have more energy to keep up with all of the extra activities if I stick to a healthy diet.  Not to mention, who wants to undo all of their hard work of eating right and working out building up to the vacay?  One or two meals of bloat inducing gluten, sugar, and salt, and I'm reaching for my one piece swimsuit instead of my new bikini.

So I've compiled a list of 25 of my favorite healthy snacks that are easy to take on the go.  It's worth the extra effort to pack a small cooler for cold items, but some of these require no refrigeration.  Stock your car with a few of these and you'll have no problem passing up french fries and milkshakes!

1.  Trader Joe's Roasted Coconut Chips - Even my friends who claim they don't like coconut can't stop eating these chips. which are a good source of healthy fat.
2.  Sunbutter Cups - It's easy to pass on the Reese's peanut butter cups while you're filling the car with gas if you have these in the car!
3.  Cheddar-Mustard Sandwiches- Sharp cheddar and stone ground mustard on gluten free bread.
4.  Salad Wraps - Quick and simple, stuffed with healthy hummus, salad greens, and shredded carrots.  Roll a few of these up in foil before heading out and you won't be hungry for hours.
5.  Chocolate-Coconut Trail Mix - walnuts, roasted coconut chips from  Trader Joe's, mini chocolate chips, raisins.
6.  Olive tapenade wraps - Gluten free tortillas spread with olive tapenade and fresh mozzarella cheese.
7.  Brothers All-Natural Freeze Dried Fruit Crisps - my kids go crazy for these healthy snacks, and the only ingredient is fruit!
8.  Turkey and Pepper Jack Cheese Roll-Ups
9.  Peanut Butter Granola - Make individual bags of this addictive granola for everyone in the car.
10.  Blue Diamond Nut Thins with individual containers of hummus
11.  Butterscotch Protein Balls - They keep well at room temperature and keep you going when the next stop is miles away.
12.  Spinach salad with tons of veggies from Subway, with Rice & Adzuki Bean chips from Boulder Canyon.  The veggies fill you up while these healthy chips feel like a splurge when everyone else in the car is eating pizza.

13.  Pouches of Light Tuna - Bring little packets of mustard and mix right in the bag, eat with gluten free crackers. 
14.  Justin's Nut Butters individual packets - Sure you could spread these delicious nut butters on crackers, but I eat them straight out of the bag.
15.  Flavored tea bags - You don't need hot water, slip a couple of tea bags in a water bottle and they will infuse enough flavor to keep you away from the sugary drinks at the convenience store.  Pick fun flavors like blueberry, or coconut-rum green tea. 
16.  Pirate's Booty Aged White Cheddar Puffs - Let's face it, sometimes the open road triggers a major case of the munchies.  These are light enough to eat a bunch, and you get a much bigger portion than nuts when you're mindlessly eating. 
17.  Dark Chocolate Pretzel Bark - Mix melted dark chocolate chips with coarsely chopped pretzels, spread onto parchment paper and allow to harden.  Break apart and store in an airtight container.
18.  Flourless Double Chocolate Peanut Butter Mini Blender Muffins from Averie Cooks - The name is a mouthful, and you'll want a mouthful of these decadent but super healthy muffins.  I make them every few days - the ingredients are not much more than an egg, banana, and cocoa powder, but they taste as good as chocolate cupcakes. 
19.  Pesto Caprese Roll-Ups - When you need something substantial, whip up a few of these and roll up in foil.  Spread a tablespoon of pesto down the middle of a gluten free tortilla, top with roma tomato and fresh mozzarella slices. 
20.   Clean energy bars - Stick to bars that list only a few whole ingredients.  Kind is a good brand.
21.   Smoked Hummus - Whip up a batch of this the night before, and divide among little plastic containers (or use tiny glass baby food jars).  Bring bags of chopped veggies and blue corn tortilla strips for dipping. 
22.  Mamma Chia squeeze pouches - Get a superfood in while you're in the middle of nowhere.  These mess free and portable pouches are filled with hunger quelling chia seeds and slightly more exotic fruits and vegetables than your kids' applesauce pouches.  Think purple carrot, mango, coconut, kale, spirulina, and chlorella. 
23.  Oatmeal Breakfast Tarts with Vegan Pumpkin Filling and Chocolate Chips - Go ahead and make these a month in advance and freeze them.  They make gas station coffee bearable, and you get a super healthy breakfast that's full of fiber, not to mention a vegetable!

24.  Lemon Garlic Quinoa with Baby Spinach (and optional feta) - This is so yummy and filling, and if you make it the night before it's easy to throw in a plastic container and bring in the cooler.  The best part is that it's delicious cold or hot, just don't forget a spoon!
25.  Fennel Chips - Say no to the greasy potato chips and yes to homemade veggie chips.  Make the night before and you'll find these much more satisfying than regular chips - not to mention fennel helps you kiss gas and bloating good-bye!  Also try parsnip, kale, and sweet potato chips.

Tuesday, July 15, 2014

Sweet Red Chili Roasted Carrots

Raw carrots are portable and great for snacking on with hummus, but here's a reason to enjoy them cooked.  More nutrients are available once carrots are cooked, especially when they are cooked whole and sliced afterwards.  According to Jo Robinson, author of the book, Eating on the Wild Side , "the heat breaks down their tough cell walls, making some of the nutrients more bioavailable.  A 1998 study determined that volunteers who consumed cooked carrots....absorbed three times more beta-carotene than people who consumed the same amount of raw carrots."  My family loves these sweet carrots as an afternoon snack or a side dish. 

Tuesday, July 8, 2014

Salad Wraps

Oh summer.  It seems I'm forever needing to pack lunches on the go.  My kids would be perfectly happy if I told them I lost the keys to the house and we had to live in the backyard from now on.  As long as they had a way to charge their ipad, that is.  Between picnics at the park and hanging out at the pool all afternoon, I need to constantly have my little cooler packed with food to keep them energized. 

Wednesday, July 2, 2014

Fennel Chips


Are you a fan of fennel?  I wasn't until recently, not in the slightest.  Fennel has a distinct licorice flavor, which is just not one of my favorite flavors in the world - not in candy, and definitely not in a salad!

But I was doing a little research and found out that fennel is fabulous at getting rid of gas, and therefore boating and puffiness.  The first time I ate it I noticed the slimming effect almost immediately.  All of a sudden I loved fennel!  So I started throwing it in my grocery cart more often, especially during these summer months.