Thursday, January 30, 2014

Chai Spiced Protein Waffles

This flavor combo is superb!
Chai Spiced Waffles:
1/2c oat flour
1/2-1 scoop Cellucors cinnamon swirl protein
1 EggWhite
1/4c brewed black tea (just brew a bag and allow to cool)
Dash baking powder
Cinnamon, ginger, cloves, nutmeg
.mix dry ingredients. 
.add tea. Mix.
.whisk in EggWhite.
.cook according to waffle maker.
(You could make this into pancakes or just oatmeal or into a smoothie!)
Top with whatever you want!

If you Cellucor's Cinnamon Swirl Protein go to and use my 20% off and free shipping discount code: PeaceLoveFit

Monday, January 27, 2014

Danielle Sidell to take Over

I was thrilled to see CrossFitGames wrote a whole article completely on Danielle. After what happened last year and what she has done since, she deserves every word typed and displayed.
I have been following Sidell from the beginning and to hear about her disqualification, made my heart break for her. I literally wished I could have hugged her and been there to simply say "you are my inspiration and always have been." Danielle having a military background pulled on her combat boots, turned that incident into drive and dedication.
I believe she will more than redeem herself on 14.1; I hope she blows the open out of the water, kills her regionals, makes it to the games so every crossfitter will know her name.
I know she'll make it all the way, not just because of her amazing performances lately and her new PRs, but because she has the edge and focus needed to get to the games. She has the discipline which is apparent by her nutrition and lifestyle of training.
I could rave on and on but I'm sure there will be more posts to come on this amazing athlete.
Here's to you Danielle!
 May the WODs ever be in your favor
Nope cause you dont need that! You can beast through it all! haha

Homemade Quest Bars

I have received a shipment from BioNeutra of VitaFiber. I wrote a post (here)completely about the product so refer to it for more info on what it is and where to get it!
I have made many many different flavors but here is the foundation.

"Quest Bars" Basic Recipe:
-2tbsp VitaFiber syrup
-1/4c protein powder
-1 tsp extract

Optional Add Ins=nuts, choc chips, stevia flavors, cinnamon, cookie pieces, dried fruit, cocoa powder, maple syrup etc.

.Heat the liquids for about 20 secs. Microwave works just fine-about 15-18 secs until it starts to bubble.

 .Add protein and any add ins. (Make sure to have premixed the protein and add-ins prior to dumping Ito the syrup)

.Using a spoon at first, start to mix.
.Wet hands, start to mush the dough together. It will be crumbly but work with it. You have to knead it to combine to thoroughly mix the liquid all into the protein. 

.Once it comes together in a ball, form into a bar.
.Wrap in parchment papers or press into a silicon mold and put in fridge to set. 

-VitaFiber is a prebiotic all natural sweetener syrup (google it if you want some or )

Cellucor's Cinnamon Swirl protein, butterscotch flavoring

Peppermint Mocha:
WFit Nutrition Chocolate Mocha protein, cocoa powder, peppermint extract, instant coffee

Fudge Brownie:
Cellucor's Chocolate Protein, cocoa powder, Enjoy Life Chocolate chips, vanilla extract

Cookies N Cream:
Cellucor's cookies and cream protein, vanilla extract

Cinnamon Bun:
Cellucor's Cinnamon Swirl protein, cinnamon, vanilla extract, chopped pecans, chopped date

I started with these flavors but I will be creating more!!!
If you want to get some Cellucor Protein go to and use my discount code: PeaceLoveFit for 20% off and FREE shipping.
If you want to check out WFit protein go to

Sunday, January 26, 2014

Caffeine and Kilos PR Blend Cold Brew Concentrate

Cold Brew☕️Concentrate:

-1 1/2c coarse ground coffee
-3 1/2c water

.add to a coffee press. 
Stir. Cover. 
Allow to sit or 24+ hrs. 

Plunge down. 

Store in fridge. 

Depending on how strong you like it at water/milk 1:2 or 1:3 ratios. 
(I personally do 1:3: cold brew, water, almond milk.)
I used C&K PR blend of coffee.
If you want to try it out: 

(Last two photos are not mine-taken from C&K website)

Saturday, January 25, 2014

Raw Caramel

I have seen a couple versions of raw caramel and try all consist of natures candy: dates! These are absolutely amazing and yummy and honestly oh needs to eat candy when you have these all natural sweetness!
Raw Caramel:
1c (soaked) dates 
3 tbsp VitaFiber
2 tbsp nut butter
2 tbsp coconut oil
1 tsp vanilla
1. I soaked the dates for about a hour just enough for them to get soft.

2. Drain dates but save the water in case you need a little liquid to get things moving in the blender.
3. Add everything to your blender. If you need liquid, add a splash at a time because you don't want a runny caramel sauce.

4. Blend until it becomes thin and creamy!
Store in fridge!
I top my oats with a scoop, or on top of my protein waffles, or my nut and seed loaf (yesterday's post), on my chicken loaf, on my black bean protein brownies, mixed in my clean cookie dough...I could go on and on!

Friday, January 24, 2014

I made the "Life Changing Bread" my way

I have been wanting to make this recipe for sooo long! I finally just decided at Sprouts to look up the recipe and grab a few things. 
I have VitaFiber now on my daily regimen and it's fab so I wanted to use it in this recipe as well.

My version of the famous "Life Changing Bread":

1c sunflower seeds
1 1/2c oats
1/2c almonds
1/2c flax meal
3tbsp psyllium husk powder
2tbsp chia seeds
1 3/4c water
1tbsp VitaFiber
3tbsp Grass fed organic butter
Optional seasoning: cinnamon for sweet, herbs for savory.

1. Mix all nuts, seeds, and husk.

2. Melt butter and VitaFiber together.

3. Add the butter mix to water an whisk.

4. Add water mix to the nut/seed mix. Stir really well into a thick dough.

5. Pour into a lined loaf pan or a silicon loaf pan. Allow to set for at least 2hrs.

6. Bake 350 for 20mins. Remove from oven. Take out of pan. Invert and place right on the oven's rack.

Cook 35-40mins until it sounds hollow.
Allow to cool completely. 
I stuck mine out in the cool garage so I could eat it sooner!
So crunchy on the outside and nice and soft on the inside!
Had to have some with some scrumptious nut butter!
Sooo yummy!
I also had it savory with some pesto on it.
I didn't add seasoning because I wanted to be able to go either way: sweet or savory!

Thursday, January 23, 2014


I recently received a new product to test out and sample from Bioneutra:
(In their own words:)
"The process developed by BioNeutra's technology naturally transforms starch molecules from local agriculture cereal crops (such as corn, wheat, barley, potato, and tapioca) into the functional health molecules of isomalto-oligosaccharide (IMO). The resulting product, VitaFiber™, provides dietary fiber, prebiotic function and is a low caloric nutritive sweetener."
Here is the link to their FAQ which will answer pretty much everything thats going through your head right now.
I personally always take probiotics by mouth so the fact that I could intake it caught my eye. I take them and want them to aid my gut in digestion; being a crossfit athlete means I need to be eating a lot to maintain my mass and that means I eat A LOT! Probiotics/prebiotics help aid in digestion. Plus Vitafiber has the word 'fiber' in it for a reason-indeed this helps my gut with all those meals!
-natural low cal sweetener (though not entirely sweet like sugar or stevia so low level of sweetness)
-low glycemic index
-soluble fiber
-can withstand heat/baking temps
VitaFiber™ - Powder
Here is the link to purchase Vitafiber.
VitaFiber™ - Syrup
I had first been introduced to this by ProteinPow blog when she created her own Quest Bars using BioNeutra's Vitafiber syrup. I was immediately interested because I love Quest Bars but they are a little on the pricey side so I dont exactly buy boxes of them. The first bar I tried was actually a sample one and I have been buying them in singles ever since. I have only tried three flavors so far because I cant seem to pay $27 plus shipping for 12 bars. No dis to Quest Nutrition at all, they're bars are scrumptious! Many bloggers are sent cases and boxes all the time and Im sorry I for one am not one of those people!

Anyways, back to Vitafiber...well ProteinPow created protein bar using the syrup because it is what essentially binds the protein powder together into a soft bar.
Well I went to my local health food store and they had nothing like it or had never heard of it so I googled it and indeed came across their site. I received Vitafiber in the syrup and the powder.
I have recipes to come!

Protein Waffles

I got the recommendations from Jasmine or Jazzypants on IG to get this waffle maker (proctor-silex) and the butterscotch flavoring from as well as a quick easy waffle recipe.
1/2c oat flour (grind up oats)
1 scoop protein 
Enough liquid to make into dough 
.just mix all together.
.pour into sprayed maker.

I used Cellucor's cinnamon swirl protein powder (use my 20%iff and free ship discount code: PeaceLoveFit on
I used a few drips of the flavoring.
So many flavor variations you could do so be on te look out for more ideas!

Wednesday, January 22, 2014

Training Alone

I stumbled across this article and it's completely true; true athletes (who are into competing) need to read this and let it set in to hit home.
To sum it up a bit, it explains the benefit of training alone when no one is there to push you. You utilize your inner strength and see just how mentally tuff you are. It's not just about training physically but mentally as well. A competition needs mental preparedness and is a total mental game during the WODs. 
Practice how you compete right?! 
I immediately related to this article because in fact do train alone, no partners, no box, no trainers. Since I can not afford to train at a CrossFit Box (very very saddening and irritating), I have to train at a globo gym. I am forced to put my head phones in and zone out completely to anything and everyone around me. I have me, myself, and I when I train; I am my own supporter, my own trainer, and my own worst enemy. 
I have been told by most of the trainers and pple at my globo gym that most guests are totally intimidated by me; Iabsolutely love that. I don't worry about anyone else or talk to anyone. It is me vs the weights and the WOD and my fears. I don't take notice of anyone around me and what they're doing, I just focus on what I'm doing and why I'm there.
I have more dedication and determination than most and those attributes are definitely my strong suit. I wasn't always this way-I trained my mind that way.
This is a good (short) read that I recommend.

Sunday, January 19, 2014

Chocolate Dipped Stuffed Dates

I was shopping at Sprouts and while I was getting some dates, I saw they had chocolate coated dates stuffed with almonds. I was going to try them but I was nope I can totally make those!
Well indeed I did with stevia sweetens chocolate and something better than just an almond!
Chocolate Dipped Dates Stuffed with Protein Almond Butter:
Dates (I made 3)
1 tbsp Almond butter
1 tbsp Cinnamon Swirl Cellucor Protein (use my discount code to get some!)
Dribble of Almond milk 
4 tbsp cocoa powder
5 tbsp coconut oil
Liquid stevia
(You could use 85% dark chocolate instead of making homemade chocolate)
1. Cut your dates to remove the pits but only split! Don't cut in half!
Spry them open a bit
2. Mix the almond butter, protein, and almond milk. It should be thick! So you barely dribble the almond milk until you reach a good thickness.
3. Stuff the nut butter mix into the dates. 
Make sure you can close them; dont over stuff! Put on parchment paper!
4. Melt coconut oil. Add stevia to your liking. Slowly add cocoa powder into a nice chocolate sauce. I just do a jusgemt call on the amount of tbsp to add.
5. Roll the dates into the chocolate.
This was my last date to roll so I barely had enough chocolate. Waste not!
You could roll these in chopped nuts or coconut or sprinkles or or or lol
6. Store in fridge until chocolate sets. I waited an hour or so but it probably only takes like 15mins.
I cut mine in half to see how pretty it looked
Why would you be need to eat all that nasty candy when these not only taste better but are so good for you! Totally clean, guilt free, and kills your sweet tooth!
I used cinnamon swirl protein because it just made these uber creamy! If you want some go to and use my discount code: PeaceLoveFit to receive 20% off and free shipping!