No Bake Cashew Raspberry Energy Bites – Serves 6+

Summer may be winding down, but the temperatures are still rising, especially in Texas.  Bikini season is still going and that means healthy eats!  However, if you’re like me, bikini season is all day, every day.  These flavor rich bites are a fantastic addition to your morning routine if you’re looking for a workout boost, post-workout snack, or mid-day snack for extra energy.  Not only are the bites easy to make but they are packed with ‘good for you’ nutrients and mouthgasmic worthy.  If you like berries and nuts – this creation is definitely for you.

Now let’s talk shop.  These bites contain: chia seeds, coconut flakes, cashews, raspberries, dates, protein powder, a banana, and some water.  Basically these bites are a mouthful of antioxidants and protein with natural sweet flavorings.  Next time you’re opting for store bought energy balls, snacks, or protein bars with ingredients that are unpronounceable or contain numbers, try these, you’ll know exactly what you are eating.

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  • 2 cups raw cashews (soaked/drained)
  • 1 cup raspberries (frozen or fresh)
  • 1 medium banana (fresh)
  • 2 heaping tablespoons unsweetened coconut flakes
  • 5 large medjool dates (pits removed)
  • 1 tablespoons chia seeds
  • 3 tablespoons warm water
  • 1 scoop Vanilla Vega Protein Powder (this protein powder can be found just about anywhere – Target, Amazon, Whole Foods, Vitamin Shoppe, Costco, and GNC)


  1. Toss cashews and water into a blender and pulse/blend until soft.
  2. Add coconut flakes, banana, and dates to the nut mixture then pulse/blend until the mixture is homogeneous.
  3. Remove cashew mixture from the blender.  Fold in the raspberries and chia seeds utilizing a fork.  Use the fork to mash up some of the berries so that they are not whole.
  4. Line a cooking sheet with parchment paper.
  5. Use a tablespoon to create scoops to drop on the parchment paper.  Aim to make each portion half the size of the tablespoon utilized.
  6. Freeze for 4-5 hours then remove from the freezer and store in a parchment paper lined airtight tupperware container.
  7. Now you’ve got energy bites whenever you want!
  8. Time to get energized.

xxx – Sarah

Pulled Garlic Chicken and Onions – Serves 3

I am a foodie without a slow cooker…  Yes, I know, I have yet to get on the bandwagon, and when I do, y’all will certainly know.  To get the consistency of chicken from a slow cooker without actually having one is NOT impossible.

Chicken is a great source of lean protein and is readily absorbed by our body.  Like other animal based proteins chicken is a high biological value (HBV) protein.  Our bodies crave protein to keep our skin intact and our muscle fibers bound (also serves as a great post-workout meal or snack).  This is a great savory dish that allows you to get the protein you need and it can be paired with just about anything!  I opted to pair with asparagus and sweet potatoes… 🙂


  • 1.2-1.5 pounds, chicken breasts – thick slices
  • 1 tbsp., rosemary – minced
  • 2 tsp., garlic – minced
  • 1 medium-sized, yellow onion, thin slices
  • 1/4 cup olive oil
  • 1 tsp, paprika – granulated/ground (aka looks like salt but red in color)
  • To taste:  Salt (use at your own risk)

Ooops… Photobombed by Master T!


  1. Pre-heat the oven to 325 degrees Fahrenheit and set up your ingredients.
  2. In a large pot or stockpot over medium heat add olive oil, onions, rosemary, and garlic then mix well.  Inhale the aromas for about 5-7 minutes or until the onions are slightly golden in color.
  3. Stir the chicken into the onions/oil piece by piece and follow with the paprika.  Mix the spices, onions, and chicken well for about 2-3 minutes.
  4.  Add the cover to the pot and put into the oven for about 25-30 minutes until the chicken is tender.  If you feel the chicken is too dry or not tender enough – drizzle in some olive oil.
  5. Remove the chicken from the oven and transfer to a bowl.
  6. Utilizing two forks – start to pull the chicken apart piece by piece.  If desired, this is the time to add some salt.
  7. Serve with sides or add to a sandwich…
  8. Happy, happy noms!


xxx – Sarah


Workouts for the Modern Workaholic – Session #5

Time to get back at it!  This workout is like the others – short and sweet with a touch of ‘glistening.’  The focus is the chest with a mix of some other details.


**All sets in this workout are to start with a light to medium weight for the first set and then progress in weight without compromising form or remain with a challenging weight.

**When moving from exercise to exercise or waiting between sets keep the rest no more than 60 seconds. The supersets can have a 60 second rest before starting up the second or third set in the series.


Warm-up:  Light jog for 3 minutes on the treadmill or speed walk

Exercise #1:  Flat Bench Dumbbell Chest Press – 3 sets (15/12/10)

Exercise #2:  Incline Chest Flyes – 4 sets (15/12/12/12)

Exercise #3 – Superset:  Seated Machine Chest Flyes – 4 sets (18/15/12/10) and Stability Ball Abdominal Planks (60 seconds)

Exercise #4:  Push-ups from decline position on bench – 1 set (shoulder width to FAILURE)

Exercise #5:  Side Planks – 3 sets (60 seconds)

Exercise #6:   Cable barbell bicep curls – 4 sets (18/15/12/10)

Exercise #7:  Banded Bicep Hammer Fist Curls – 3 sets (15/12/10)

(Methodology:   From standing position step on a band of moderate resistance and curl up like a h’ammer’ bicep curl – keep the tempo the same going up/down.  In other words, keep your grip firm and make a fist like you would attempt a punch.)


(Bonus Lab:  Make sure you eat 30-45 minutes post working out for maximal benefits with toning, muscle mass, and weight loss.  The best options are a mix of protein/fat/complex carbohydrates.  Your body works hard day in and day out but it needs fuel and that comes from food.  I usually tend to have 6 ounces of chicken/fish with greens such as Brussels Sprouts sautéed in olive oil and herbs.)

xxx – Sarah