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Tuesday, September 23, 2014

Tasty Tuesday: Snack on Fat!

No really!!!

Having a craving?  Feeling sluggish? Need a quick snack to get you to the next meeting, class, task, or just because?

Pick a great quality high fat snack to not only create satiety, but to create energy, and to turn off the insulin spiking!

My top ten fat snacks!

1:  1/2 avacados with salt squeezed lemon or lime.  Dig in! (Sometimes I will sprinkle a little bit of a hot pepper like that yummy rooster sauce!)

2:   Tbs of almond butter, tbs of coconut flakes, tbs of cocoa nibs.   Mix all together for a creamy crunchy delight.  (Some may want it to be a bit sweeter so a drop or 2 of a liquid stevia)

3:  tbs of almond butter, tbsp of sunflower butter, sprinkle with cinnamon. 

4: olives

5: macadamia nuts sprinkled with salt and ceyene.  

6:  macadamia nuts, coconut flakes, cocoa nibs mixed together.  Like a trail mix.  A variation is all the same but toss it lightly with some coconut oil sprinkle with cinnamon and roast it in oven maybe 500 for 5-7 minutes.   But really watch it cause of the coconut flakes.  

7: bacon!!!!

8: bacon with almond butter!

9: the first snack of avocado with bacon sprinkled on it.  

10:  number six snack with bacon crumpled in it!

How can you possibly go wrong with bacon!

If you want to understand more about the science of fat and how it's not fat that makes us fat (the right fats that is).....check out resources like:

Jimmy Moore - Keto Clarity
Johnathan Bailor - The Calorie Myth
Mark Sisson - Marks Daily Apple
John Kiefer - Carb Nite

And of course my favorites on:
Every Day Paleo
Balanced Bites

So now go get a scoop of clarified butter and sprinkle it with salt or cinnamon and enjoy!   Lol!!!

Hugs and blessings always,
K :-)

Monday, September 22, 2014

Monday's Motivation to Move: to cardio or not?!

Apparently this morning when I went to turn off my alarm I inadvertently took a photo shot of my alarm going off!
When I started to look for the picture I was going to add for todays posting on Motivational Movement I realized I wanted to share it.  I have been listening to podcasts with ...

His story is amazing!   Which got me to thinking that I, yes, need sleep....but what I really need to be doing is getting to bed earlier because I REALLY REALLY REALLY love getting up early.  I accomplish so much more....I feel so refreshed...and alive!  Thus this last week I bumped my waking time back to 5 in the AM....like it was several years ago.....and I have totally loved it!   Now I'm not saying there may be a season where sleeping to 6 again is going to be necessary but I truly understand sleep in such a better way than I ever did before, that I KNOW that I will not sacrifice my bodies need for sleep on a consistent, regular basis.  But, that will be a posting for another day :).....
I want to share about cardio....about walking....about running....

This podcast from BODY DO OVER  (follow the link in the highlight to check it out).....is great in that it really helps a person understand what is true cardio and what is a "rat on a spinning wheel"....which is what many think is healthy, or think it is cardio...but instead is truly creating havoc in their bodies!

When I cut back my running last year I started to not only feel the great restorative effects of backing off and actually stopping for a good period of time.  Now that I am running again, with great moderation,  I have seen great improvement in my strenght and my speed time.

There are so many great Walk/Run workouts, sprint work, etc....and with greater results without the cortisol release.....

Heck take a look at the pictures of the Prevention book I have here on this posting....it gives a really great way to interval your walk/run and feel great.  What is even better when you do interval workouts...it is a shorter time....with better benefits!  Who doesn't want to save time!

My next posting on Motivation Movement I will share more on what my weeks workouts look like!
Til then....have a fabulous week!
hugs and blessings always,
~K :)


It's not just about the woman carrying a baby in her womb, trying to decide whether to keep her baby....

It's not just about the woman in crisis, young, single, older, married…

It's not just about one denomination of faith fighting for a voice....

Life: it's about....

The woman and the man realizing that when life is within them there is a responsibility, there is a gift, there is a grace...

It's about taking that fear, that concern, that worry, and trusting our Lord to walk with us and to remind us to hold our heads high even when we have fallen.

It is about many voices united together no matter color, creed, and walk of life. Each church is a part of an amazing body. What better way to become one voice than through prayer and fasting for life...love...liberty...

I think about how there is always a war, fighting all around us; between countries, cultures, religions.  Wouldn't it be awesome to defeat this culture of death, culture of war, culture of fighting within?

Ah…but, we can!!!!

By uniting and fighting together with one voice for the one true body. 

We have the opportunity as the many parts of this one body to unite even stronger for 40 days at 40 different churches in our area; to stand up and pray together for...life...love...liberty!

September 24-November 2 is the annual 40 DAYS.  Let us not only unite in our prayers, voices, and love, but let us unite as one Church. One Church that has many parts that all leads us back to the same Savior.  

The One who breathes life within us.
The One who loves with no end.
The One who teaches liberty is true freedom.

Is your church willing to stand up for life...love...liberty?

Respect Life Ministries: Amarillo  for further information on how to join this amazing battle.  Join in to be one voice....with our swords, our armor, and our love for Christ.  United for 40 days 40 churches can pray and fast for life...love..and liberty and fulfill our destiny by being the many parts of the one body!

Tuesday, September 16, 2014

Tasty Tuesday: Pizza Zucchini Bites

Slice zucchini about 1/3 inch thick.  I made sure mine were thick enough to be sturdy.  

Spread on an organic pizza sauce. 

Sprinkled with all sorts of seasonings: onion powder, garlic, basil, salt, pepper....

Fresh, grass fed, Romano and Parmesan cheese.  A little goes a long way!

I made these for a get together.   So I kept them just cheese.  But I have topped th with pepperoni and olives.   Sausage and onions.  Tomato and basil leaves. 

Put in oven on broil at 450 degrees for about 10 minutes.  But you'll have to just watch and tweak with your time cause I'm terrible about exact times:).

To me this beats any doughy crust pizza I ever use to eat. I love it.  

Drop me a line and let me know what's your favorite pizza recipe!

Hugs and blessings,
K :)

Friday, September 12, 2014

Family on Friday: The Gift of True Love!

As I sat this morning reflecting on my week...reflecting on my day...reflecting on the weekend....


Then I remembered...The week was fuller...YES...so many activities started back up for us this week! 
And this Sunday looks more like Monday Madness, rather than a Sunday Siesta!


Today we have family photos scheduled at the church...then family eats...then daddy/daughter bonding time starts and continues through  tomorrow evening;thus even though I will not be with my family tomorrow I am doing something that will be blessing my family for a very long time.

I am stepping away from schedules, away from TO DO lists, away from obligations, to do something truly FOR ME!  (Something I am really bad about not doing, mostly 'cause I feel guilty, totally other topic for another day...lol!)

Yet...my family WILL reap the benefits from it, because...

I am going to be filling up my love tank. 
I will be refreshing my Mind.  
I will be renewing my soul!

I will be spending my Saturday, September 13, 2014, from 8:30-6:30 at St. Mary's Cathedral, with other women also looking for ways to be STRONGER SOLDIERS..for themselves...for their families...for CHRIST!

If you are still on the fence about attending this conference....THEN JUMP DOWN and JOIN ME with so many other women to not only learn some amazing things, but to also "RETREAT" from the hustle and bustle...to remember what we were created for...why we were created...and who we are!!

I cant wait to fill up my tank...my soul...full of...



***Click here to register...to find out more....to come...but don't let that stop you just COME!!!

***Now you might say...but Kelly I don't live where you live!.....THEN FIND SOMETHING TODAY....RIGHT NOW...IN YOUR AREA TO FILL UP YOUR TANK/YOUR SOUL...GOD STYLE!

Finally...remember to pray for all the women and team who are attending this conference!  We are are WONDERFUL WOMEN WARRIORS through prayer...through Christ!

Blessings and hugs always,
~K :)

Tuesday, September 9, 2014

Tasty Tuesday: Protein Powder Power

 I have found some really fun ways to incorporate Protein Powders in our families life that meets the needs for all of us: 

Hubby: workout recovery, extra calories
Daughter: healthier "milk shake", guaranteed no argument nutritional needs.
Me:  stabilizes my insulin, helps me keep my hormones balanced.



2 scoops of protein (20g total)
1/2 c plain kefir
1-2 tbsp of  sunflower butter
1 tbsp of cocoa
1 cup of almond/coconut milk
handful of spinach

***blend up in bullet until smooth and to desired consistency.


1 scoop of protein
1/3 c plain kefir
1 tbsp of cocoa
1/2 avocado (she has no idea!)
1 tbsp pure maple syrup
1/2 cup of almond/coconut milk

***blend up....she likes hers really thick....not only is the avocado full of great healthy fats for her but it helps make it really really thick and creamy.


1 scoop of protein
1/3 c of full fat coconut milk
2 tsp cinnamon
1/2 tsp ginger
1/2 tsp cayenne
1/2 tsp turmeric
1 tbsp vanilla
1 tbsp chia seeds
1/4 tsp Maca Root (life saver for pre-menopause!) 
1/2-1 cup of almond milk

***to me this is like a Latte-Chai Tea with a kick!


1 scoop of protein
hand full of spinach
1/2 avocado
1/2 cup of full fat coconut milk
1 tbsp cocoa powder
1 tbsp vanilla
1 drop of essential oil peppermint  (I guess if you were to use an extract you could try it with a tsp first and go from there)
1/2-1 cup of almond milk
 ***blend for a refreshing delight!


***I quite often will shake up a scoop with 1/2 c of almond milk or coconut milk and add it to any of my favorite teas to give it a creamy boost!

Now that you have my favorite uses and recipes with protein powder (make sure you use a high quality source)....NO SOY!!!

....anyways, below you can read more about my thoughts on supplementing: 

In the ideal world no one would feel the need to supplement.  Whether it is vitamins, minerals, herbs, protein, and so on.  

I love listening to many influential people in the paleo community and their take on supplements. 

There are a few I look up to as being an excellent example of how living a whole full life through eating a whole food diet is possible...to not supplement with powders, capsules, gels, etc.   They live it, they encourage it, and they are an excellent example that it is possible to have the WHOLE package: health of mind, body, and soul through real food eating, real exercise, and real living!


We each have different lifestyles.  We all have different needs.  We all know what we are willing to do and not do.  What we are willing to truly fight for.

What everyone should do, on a regular basis, is evaluate what a person really "needs" to develop and maintain a healthy lifestyle.  Whether a person is trying to accomplish a physical challenge or goal, energy, better health, better choices....they must decide what they really need!  

What are they willing to do?

I will cycle protein shakes from time to time for various reasons.  Such as, if I am traveling I will have it on hand to give me a snack in between or if there isn't going to be a clean meat choice, or even just wanting a "treat".

I will use half of a regular dose of protein for a green shake because I like the creaminess it gives it.  I will use it to pump up a "treat" I have created to ensure a good protein balance in the ratio to not create insulin surges.

Or I will start out my day from time to time with a hearty shake with lots of cinnamon if I feel I am going to be too much on the go.  I don't want to do mindless eating and set off my insulin wrong.  

For me a clean, quality protein shake to start my day is sometimes exactly what I need to ensure I continue to make really good healthy whole food choices throughout the rest of the day.

Then there are supplements like the B vitamins, and other "energy" creating stuff.  I like to stick with just green tea and b-12 complex to ensure I receive a natural energy and not an addicting or stimulating energy that is received from caffeine in coffee.  For me I have noticed I have been becoming more sensitive to coffee.  It has been creating icky irritation and edginess that is just not worth it to me.

Some minerals are just important to supplement due to the fact they are difficult to receive in our nutrition due to the fact that our lands soil is deficient.  Thus, I on a regular basis take in magnesium.

I am a woman....hormonal, and pre-menopausal....thus maca root and 5-HTP help me feel balanced.  Whether it is in my head or not, I know that I DO feel calmer and less hormonal.

I remind myself all the time that these SUPPLEMENTS must stay true to their name.  

Meaning they are to add, to enhance my nutrition, not replace.

I MUST already be taking care of my nutrition and physical needs first in order for me to feel like I should take anything else.  I must make sure I am dialed in with my nutrition to determine if I should, want to, need to, or will supplement.


Too many people think they can take a magic pill to fix years of bad choices.  And that is just not how it works.

I would love for us to live in the ideal world of everyone realizing their true whole food nutrition must come first before they reach for that bottle or powder.  But...we don't!

Therefore, what I have learned...and truly believe is like that saying:  you can gather more flies with honey rather than vinegar!

If a supplement will encourage a person to start making healthier, whole food choices, to be open to hearing about a lifestyle that is sustainable with great clean eating then I am all for it.

I watched this wonderful TED TALK about what motivates a person to buy something, or get into something, which had me thinking this thought:

Some people see XYZ (insert goal, etc.) as hard and want ABC (insert potion) to be their cure.  Thus, if ABC can be a gate to teach them about XYZ then maybe it is the right approach to be taken, at least for a short period of time to learn about XYZ, to realize they don't need ABC.  Or maybe just the B and not the A and C...:)....

In conclusion, I realized we all have to choose what is right for our lives.  I would love for everyone to see how amazing and strong they are.  I would love for everyone to see how amazing whole food is.  I wish bread and grains could be ditched from everyone's diet, kitchen, life.  

But that is an IDEAL....and sometimes living in this crazy world is just hard: MIND, BODY, AND SOUL! 

Therefore, my great prayer and hope is everyone will be able to find what truly works for them to find better health: of mind, body, and soul!

As for me, I love the celebration of whole food.  I love the fizzy, fun drink I create with my magnesium.  I love feeling full of life with cycling the other supplements I take.  And I really love the "sweet treat" I give myself through shakes!  And I really love knowing that I am spending my "latte factor" on quality food, books, great vacations, and family fun....not supplements.   But heck that's for a totally different write up on another day! :)

Friday, September 5, 2014

Friday's Faith: novena to Saint Catherine of Siena

I have found over the last couple of years the powerful focus I can have with my prayer life when I pray a novena.  

A novena is normally 9 days of prayers with a specific intention and with/to a specific saint to intercede for your petition.  

It's history is kind of cool in that it reflects the 9 days Mary and the apostles waited in the upper room praying.  And then it was the 10th day that Jesus appeared to them.  

I am starting a novena today to Saint Catherine of Siena along with many many others.  This will mark nine days before the woman's conference I talked about on Wednesday.  

I would like to invite all and any to join me  in this amazing way to pray.   This is not just a Catholic thing.   This is a Christian thing.  

We all acknowledge there was a wait in the upper room.

We all believe in our amazing Lord.  

We all believe in the power of prayer. 

Therefore join me in gathering in numbers in force for the success of this conference coming up...

...for hearts to be opened to attend...

...for even you to hear God speaking to you about this conference!

Join me!!!

Hugs and blessings always!
K 😊

Wednesday, September 3, 2014

WEDNESDAY: WWW (Wonderful...Warrior...Women!)

What do women need?


Love...creating ripples...good ripples!

These all help lead us to happiness...to fulfillment...to the heart and core of who we are as wonderful warrior women!!!

What happens when we lean on our power and strength for fulfilling our needs or worse expect others to provide it?

It's not wrong for us to seek love from others.  It is not wrong to want to give and receive love.  BUT...what if we went to God first.  What if we sought HIS love first?  The great amazing thing is we already have it.  We just need to believe it...EMBRACE IT!!!

ALL WOMEN...struggle with this...some more than others:  single, married, divorced...ALL...young, old, short, tall.....ALL!!!

But what is exciting is we can turn to Gods word to teach us to go to HIM; to learn how to find true happiness.  We can go to him to teach us to know TRUE LOVE!  We can go to HIM to understand what he meant with the bridegroom; how HE gave us Jesus, so we can live amazing full lives.  We can be WONDERFUL WARRIOR WOMEN!!!

What is exciting is we don't have to do this alone.  There are many amazing resources, programs, support groups, out there. 

I am exceptionally excited I get to share with you, on my first week of launching WEDNESDAYS: WONDERFUL WARRIOR WOMEN,  a woman’s conference that will be held SEPTEMBER 13 at St. Mary’s Cathedral.  (Check out this link to find out more!)

This conference is going to do exactly what women all over are looking for.  It will empower ALL women to be the amazing women God designed them to be.

This is an exciting opportunity for all women!!!  My hope and prayer is all women will attend this event.  All women will make the time to fill up their spirit during this conference.  That all women will understand this is not just for the married...the single...the divorced....but for ALL women!

I think the divorced are especially vulnerable to not feeling loved or loving themselves.  There is shame, hurt, pain...and we all need to know there are amazing resources designed especially for these brave amazing women who have to figure out their faith walk in a different way.

I am honored to get to share with all of you about this amazing event coming up!

Pass this info on to every woman you know!  Let’s have a packed house!  Let’s rock our town...our diocese!

Let's all unite as amazing women...
Amazing warriors...
Amazing worshippers...

As we discover our true happiness...
Our true acceptance...
True understanding...
True purpose...

Through the bridegroom....

Through CHRIST!!!!

Monday, September 1, 2014

Monday: Moving for a cause!

Ok....I'm not a huge advocate of running too much any more but I do find 5K's not too big of a deal. 

A person can truly train for one with only running once maybe twice a week.  A person can keep their running under 30 minutes therefore minimizing cortisol release.  

And I am a huge advocate of doing something for a goal....for a cause...a good cause!

So check out what's going on here in Amarillo this Saturday the 6th....whether you walk it, run it, walk and run it....do it for the cause!

Go to Patsy's Place to find out more info!