Category Archives: Nutrition

Eatin’ Raw–Tuesday and Wednesday

Here’s the food situation for the last two days:

Tuesday Breakfast: I gave into a bagel temptations and indulged in half a bagel with cream cheese. My scrumptious two minutes of carb-heaven was followed by four hours of bloat and stomach cramps. Oh carbs, I love you, but I hate you.

Tuesday Lunch: Just like the Marine Corp, I leave no man behind. I still had a half a container of Greek salad dressing at work, so I topped my salad with the green goodness, put a fork in it, and devoured my salad.



Tuesday Dinner: My ode to Tabouleh

  • Dice up 1 cup of cherry tomatoes, 1/2 of a cucumber, 1/2 red bell pepper, 1 scallion


  • To diced veggies add 1/2 cup of minced mint, 1/2 cup minced parsley, 1/2 jalapeno diced, 1 minced garlic clove, 1 teaspoon of minced ginger, 1/2 juice of a lemon, 1/2 cup of olive oil, 2 tablespoons of Bragg’s liquid aminos, and Himalayan salt and cracked pepper to taste. IMG_0602
  • Refrigerate for at least an hour, but it is even better the next day!

Wednesday – Rinse and Repeat above. Again, no veggie is left behind!


Eatin’ Raw–Monday

Workout: P90X Chest and Back

Since starting my journey into raw food, I’ve been consistently asked…”So, what do you actually eat? No, really..what the f**k do you eat?”. ; So, for the next week I’m going to document what I actually eat.

Breakfast: Apple and Banana, Warm water with Lemon (not sure of the exact temp, so this may not be so raw).

Lunch: Raw Caesar Salad. Here’s the recipe:

- Make salad base of romaine, spinach, arugula, sun dried tomatoes, diced red bell peppers, basil, carrots, fresh ground pepper.


- In food processer, blend four celery stalks, 1/4 cup of cold pressed olive oil, 1/4 cup of Bragg’s liquid aminos, 1 garlic clove, half the juice of a lemon, dash of pink Himalayan salt, fresh ground pepper. Add water if the dressing gets too thick. You can also add dates for more flavor. ; The dressing keeps for 4 days in the fridge.


-Pour over salad and enjoy!

Snack: entire container of Strawberries

Dinner: I’m not that hunger, so I’m going to make some guacamole with carrot sticks.

Question- What are you having for dinner?


Friday Fixation– One Ingredient Ice Cream

It’s starting to get smokin’ hot in Phoenix.


So I have been buying up bananas to make my favorite summer treat – Raw Soft Serve Banana Ice Cream. After you make it once, you too will become obsessed with this easypeasey, raw treat.

What you’ll need: Ripe Bananas (with little black marks) and a little  bit of water (just incase it gets too thick for your liking)



  • Dice bananas into small pieces and put in the freezer until they are just frozen (so if you squeeze them you can make a slight little indent in the naner).


  • Place banana slices in food processer and process until smoothIMG_0583
  • If the ice cream get too thick, just add a little bit of water.


  • ENJOY! You can get really crazy and put cocoa nibs or fresh fruit on top. IMG_0585

MMMMM.. I’m going to go make a bowl now!

QUESTION – What do you do to beat the summer heat?


Eating Raw – Ambrosia Salad

One week in and I’m feeling great on my raw food journey. I allowed myself one cheat meal of a large salad with roasted chicken, but other than that – I’ve been 100% raw.


Since starting this “diet”, I’ve grown accustom to the “What the hell do eat then?” queries. Well, I’ve been chowing down on extra-large veggies salads with raw dressing, nuts, and loads of veggies and fruit. I haven’t gotten sick of the same old food yet, mostly because I’ve been mixing up different salad dressings and dips, but I assume I’ll grow real sick of the lack of heat soon. 

So, I’ve signed up for a raw cooking class and am trying to start “cooking” some food in my dehydrator. I’ll keep putting up some of the better recipes I try, but for today, this recipe has been a serious staple in my diet for the past week. If you’re a busy body like me, this recipe is SUPER easy and still crazy good! Hope you enjoy it!


Ambrosia Salad

  • Mix salad base of spinach and romaine salad


  • Dice cucumbers, bell peppers, carrots, zucchini, walnuts, cranberries, mint leaves, basil leaves, and a little bit of cilantro. Obviously, you can add/remove any veggie or raw goodie that you like.


  • In separate container, mix juice of half a lemon, diced ginger per your taste, one tablespoon of liquid aminos, one tablespoon of raw honey, and 1/4-1/2 cup of extra virgin olive oil (cold pressed).


  • Combine everything and VIOLA! DINNER IS SERVED!


Quick thank you to everyone that has sent me recipes to try!! I plan on trying a new reader recipe each week and I’ll review here.

Question – What’s for dinner?


Fixation Friday

I would like to present my new weekly update of things I’m obsessed with….I’m obsessed with a lot of stuff, so this might turn into a three-part weekly series.

This week- Cheribundi

The beginning of the obsession: Amidst the chaos of the Rock N’ Roll Las Vegas Marathon Expo, there was one place of refuge…the Cheribundi booth. I typically don’t try drinks out expos, something about germs and too many people grabbing at the tiny cups, but when I saw this fresh cherry drink I had to stop. Thank God I did, because even as I was clubbing it up at the Wynn the next night, I caught myself dreaming about the cherry goodness of the Cheribundi drink.

Cheribundi tastes like a bundle of cherries (hence the name) freshly squeezed in your mouth. It’s tart, yet sweet, and satisfies any sugar cravings you are having. As soon as I got back to the Valley of the Sun, I scoured the valley searching for the drink with no success. I finally broke down and ordered a case off the Cheribundi website to satisfy my cravings.


The obsession still continues to this day. I buy these on a regular basis, have sent cases to friends, and wake up in the middle of the night for a quick chug of cherry goodness. I even made martinis with Cheribundi during Christmas time!



Product Details: 

  • Five different flavors (Regular, Skinny Version, Ginger, Chocolate, and Protein spiked)
  • The regular Cheribundi is a mixture of pressed cherries and apple juice (not from concentrate). So it’s 100% juice!


  • The skinny version is 65% juice with water and stevia included.


  • There are approximately 50 cherries per 8 fluid ounces in the regular Cheribundi.
  • Move over pomegranate, Cherry is the next super fruit.  Research shows that cherries can help you recover from exercise faster, sleep better, have anti-inflammatory benefits, can reduce pain from arthritis, and are heart health. Don’t believe me? Click here to read more about cherries.
  • Are available at Sprouts, Safeway, Whole Foods, and other local vendors. I finally have found this ruby gems at my local Safeway for $2.50 a bottle (occasionally on sale for $1).

Question – What are you obsessed with right now?


I Want to Suck Your Blood


To kick start day one of getting Phylli back into Phyllin’ Phat shape, I decided to juice it up. Today’s juice – True Blood

My non-blood juice concoction consists of apples and blood-red beets. Beets are CRAZY good for you, here some of their benefits:

  • Loaded with antioxidants
  • Studies have found beets are beneficial in lowering cholesterol and blood pressure.
  • Cancer fighter! Lots of research on how beets can prevent some cancers
  • Betaine, found in beets, help cleanse the liver of wastes and can prevent chemical-induce liver cancer. Now pour me another Gin and Tonic.
  • In conjunction with carrots and cucumbers, studies have found beets can cleanse the kidney of kidney stones.
  • Loaded with iron, beets can help with anemia


Step 1: Don cape, talk in bad Mississippi Bayou accent, and apply extra glittery lotion to exposed skin.

Step 2: Use Juicer or Blender to juice 2 beets and 2 Granny Smith Apples (this makes about two servings of juice).



Step 3: Pour juice in container and hit it with a splash of fresh squeezed lemon juice.



Step 4: Put in fake vampire teeth, pour some of the juice on your fingers, scream bloody murder, and freak out your boyfriend. Smile

Step 5: Taste!! I’ve never had beets before, their appearance has always offended me, but this juice is pretty darn good! I’m not sure if beets are suppose to taste like dirt, but before the added apples and lemon juice it tasted like I was eating red stained mud water (mmmm…makes you want to try it, right!)



What fruit or veggie offends you?



Rainy Day Warm-Up

What’s the best way to warm-up on a dark and cold day?  Cuddle with the S.O.? Cozy up underneath your super comfy blanket? Nah…I just eat three heaping bowls of chili! Chili is typically heavy and calorie laden…but with a slight meat modification it makes it a little bit healthier.


  • 1 – 2 medium sized onion, chopped
  • 2 – 3 tsp. of chili powder (this really depends on your taste buds and how much you are making..I often use Mexican Chili too, because I like it spicy)
  • 2 – 3 tsp. of cumin
  • Boatloads of Cholula seasoning (THIS IS THE KEY INGREDIENT)
  • 2 cloves garlic, minced
  • 2 or 3 green peppers, chopped (any color will do though)
  • 1 can of sweet corn (Trader Joe’s Frozen Roasted Organic Corn is REALLY good too)
  • 1  small can of tomato paste
  • 1 small can diced tomatoes with green chilies (or two if you are making more)
  • 1 large can of diced tomatoes
  • 2 zucchinis, diced
  • 1 pound ground turkey breast (99% Fat Free if it’s on sale!)
  • 1 can of kidney beans drained (or pinto if you so desire)

  • Brown ground turkey and mix in a little bit of chili powder to give it some spice.  If you didn’t get 99% fat free, drain when finished. Set aside when done.
  • Spray a large dutch oven (or any other type of ridiculously large pot) with nonstick spray.  In the same pot, sauté onions over medium/high nonstick spray and add chili powder, cumin, some salt and pepper, minced garlic, and peppers. 017
  • When vegetables are soft, add in the tomato paste and stir.
  • Get a manly man to open the plethora of cans and dump the tomatoes, corn, and beans in the pot. Don’t forget to add the zucchinis too!!


  • Now here is when your inner Emeril emerges…I usually put in 2 more tsps of chili powder, another tsp of cumin, and about 2-3 tsp of the greatest seasoning ever – Cholula Seasoning. I’m a spicy and saucy little girl, so the more Choula the better, but you’ll just need to keep on tasting to get your desired results. 

  • Once you get the “sauce” to your liking, add the strained turkey back to the pot and just let it hang out. I usually keep it covered on medium heat for 20 minutes…and then I let it breath and cook it on low for additional 20 minutes.



  • Top with crackers or shredded cheese (not so healthy, but give me a break!). ENJOY




QUESTION – What is your favorite comfort food?



A Day Off

Workout: Morning 5k and 45 minutes of weight


I’m totally late, but I wanted to fill everyone in on my day off.  I was so excited, because I NEVER take a day off!! I had some doctor appointments that were going to take a long time, so I convinced myself to finally take a full day off from work. Here’s how it went down:

5:30AM – Oh, snap, I have the day off…guess I get to hit the snooze button!! Woot Woot

6:30AM – Went on my favorite 5K morning run

9:00AM – Went to Trader Joe’s, because I’m a Joe Hoe and that’s what we do.  I’m obsessed with TJ’s (I go there so much I’m on a nickname basis with the store); for me it’s like the Nordstroms shoe department for a shoe-aholic. They always have super delicious samples too (without the nasty crowds of Costco)


But today I was on a mission, I needed two thing: Ezekiel Bread and my favorite protein bars (they are $1.50 more across the street at the grocery store!!):


If you haven’t tried the Chocolate-Peanut Butter PowerCrunch bars, you are SERIOUSLY missing out. Power Crunch bars are made with Proto Whey protein, which is DH hydrolyzed whey protein (one of your stomach and small intestines job is to hydrolize food) and aids in absorption.  So, lets say your stomach is taking a day off like I am, maybe it won’t hydrolyze all of the protein you are eating…no worries! This Power Crunch company already does this for you, so you’re body will optimize protein absorption.

10AM – Yes, I was at TJ’s for an hour eyeballing all of the new foods!!! I went to my favorite juice bar to get some Scrumdiddlyumptious raw veggie juice (sounds yummy, right?). Paradise Juice in Paradise Valley has a super healthy menu of salads, sandwhiches, smoothies, and straight-up juices.  It’s hard to find places to that serves true Juice….500 calorie Jamba Juice adds sherbet (yes, read their nutrition info) and other juice bars add yogurt…NOT PARADISE JUICE!




Since it’s close to Halloween, I got the Magic Juice: Carrots, Spinach, Parsley, Celery, Apples, and Lemon!!



10:30AM – Phylli Time: Doctors and Such

2:30PM – A little bit of work….Wait a second…I thought this was a day off!!

3:30PM – Nap time…jealous yet?

5:00PM – Weights and then pig out on PowerCrunch bars

6:00PM – Delish dinner with Mr. Romance, steak with baked potato drenched with Pace Picante Sauce. I only buy salsa that is direct from San Antonio from people that know what Picante Sauce is suppose to taste like(GET THE ROPE!)

Phyllin’ Phat only endorses true picante sauces that are direct from San New York City Salsa here.


7:00PM – Induldge in my new favorite show – the X Factor!! Is it me or should just the above 30 have their own competition show!! I LOVE the over 30!!!!

9:00PM – Shower and Bedtime…Sad smile 

Question – What do you do on your days off??


Weekly Goals

Here’s my To-Do List for the week:

1. 4 Days of P90X

2. Get my run on and try not to pass out in the Arizona heat.

3. Try not to eat the entire box of PowerCrunch bars that I bought on Saturday. Seriously, have you tried these? I dare you to get a box and not eat them all in four days. It’s an impossible task!

4.  Cook something other than fish, green beans, and peas. Then I can actually post a recipe on my recipe page!!

5.  Get some sun, son.  My northern European skin hates the sun….but this girl craves some Arizona heat!

QUESTION- What are your goals this week?


Phyllin’ Phat

Three Things Tuesday


Workout: Insanity Plyometric Cardio Circuit

1. The Happiest Place on Earth- Costco

I’m at Costco about two-three times a week, which is crazy because there are only two people living in my household!  Today we picked up a couple of our Costco staples: bell peppers, tilapia, Chobani, bananas, and cherry tomatoes.


2. Insanity Day 2

Today I finished Plyometric Cardio Circuit.  I learned that although I was raise in the heart of basketball country, Indiana, basketball drills are not my friend. The only hope I had during the program, was watching the paid exercisers behind Shaun T drop like bad habits too. I kept reminding myself how hard I thought P90X plyo was the first time too.  Now, P90x plyo is my favorite workout of the bunch!!  

So what are my thoughts on Insanity thus far?!?!  Well- I have mixed feelings. For some reason Shaun T rubs me the wrong way- maybe it’s how he talks in third person or that he lacks any sense of humor.  Let’s just say, Tony Horton is far more personable and entertaining!  I think that this program is good for building endurance, which I desperately need to finish my goal of completing the Vegas Half Marathon at a decent time. So far I’m digging the combination of Insanity and P90x!!! Lets hope I keep the momentum going!


3. My Eggcellent Dinner

I hate to toot my own horn (I prefer patting myself on the back), but I make James Beard award winning eggs.  Let’s just say- I’ve eaten at eggs at Thomas Keller’s Bouchon in Vegas and my eggs BLEW his away.  Here’s my secret- Coconut Oil!!! Who’d a thunk it, right?!?

I melt about a 1/2 tablespoon of coconut oil on VERY low heat. According to my boyfriend, my resident nutritionist, is full of healthy fats and lauric acid. Lauric acid is found in breast milk and assists in lowering bad cholesterol and promotes a healthy metabolism. Plus, if you add enough coconut oil to your eggs and close your eyes really hard, it’s like you eating a tasty South Pacific island treat.

The other secret to my eggs- I use tons of egg white and I always add one egg yolk.  According to my nutritionist (again, my boyfriend), protein needs fat for optimal absorption in the body.  So, I typically do one egg yolk for 3-4 egg whites, because egg whites have tons of protein for their low calorie count.


Question of the Day- Does my boyfriend really know what he talking about?!?! Where do you get your nutrition advice from? 

Don’t forget to click on comments and add your opinion!! 


Phyllin’ Phat