The day after…

Hi friends!

Just a quick post to show what I ate today! 🙂

I was pretty hungry this morning and y tummy was growling at meg by 8:30. That is pretty early for me as I normally have my first meal around 10. But last night was leg night and I am ALWAYS more hungry the day after.

I generally stay away from meal / protein bars but I do have a small stash in my desk in case of emergencies. And I didn’t feel like eating my “real” breakfast so early in the day as I knew I was not going to be able to grab lunch until 2PM today.

So I enjoyed this Zone bar with my coffee this morning while checking emails.


Around 10:30 I enjoyed my actual breakfast that I brought to the office with me.

3 egg whites scrambled with a little coconut oil and spinach and fresh baby tomatoes. I make my eggs in the morning before work and then keep them in the fridge until I am ready to eat them. I actually prefer my eggs cold vs. hot!


I also had some oatmeal with chia seeds, cinnamon, stevia and natural peanut butter.


I was going to take my lunch at 2 after my meetings but I was pretty satisfied still from my two breakfasts; so I opted to stay at work and eat when I got home around 4:30. I will say by the time I got home I was pretty hungry and the ONLY thing that sounded good was a big salad!

This salad had a ton of chopped baby spinach, green cabbage, red onion, shredded carrots, a few kalamata olives, a sprinkle of fresh parm and ceasar dressing. I also had a side of flatbread crisps.


And to curb my sweet tooth, I had 3 dates.


Little man had a super-short, but super-cute recorder concert at his school – he had so much fun! And it was so fun to watch him and all his friends play instruments!


Tonight’s workout:

40 minutes speed-work on the treadmill + back/biceps

Question: What is your favorite “healthy” sweet treat? I love dates and dark chocolate!


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Getting back in the saddle!

Well here it is… my first food blog post in several months!

Again, I wanted to start documenting my food as I love looking back and seeing what I was eating in different seasons of my life. If you have been a long time follower, you know that I have been primarily plant based, consuming little to no animal products. This too fluctuates with the different seasons of my life, and right now I am consuming animal products. I will write a post on this in the upcoming weeks and why I am… but for now let’s just get into my eats for the day!

I always start with water – at least 20 oz – and black coffee


I wasn’t too hungry this morning so I sipped on Suja Mighty Dozen green juice during some work meetings. This is my favorite bottled green juice!


For lunch I made a yogurt bowl – Zoi Greek Honey Yogurt, an Opal apple cut into bit size pieces, Bear Naked granola and cinnamon. These yogurt bowls NEVER seem to get old!




For an afternoon snack I had a hot cup of Turmeric tea and a Power Crunch bar. These are not my preferred bars but it curbed my afternoon hunger.


For dinner I had a 4 ounces of chicken breast over romaine lettuce and shredded carrots, dressed with a few splashes of Tuscan Italian dressing. Also a side of steamed asparagus with a few spoonfuls of noodles I made for Jordan. The noodles were lightly tossed with olive oil, garlic, salt, pepper, basil and fresh parmesan.


Workout Summary:

T25 Full Body Blast after work before I made dinner

Gym session tonight – Steady cardio and legs: I am dealing with some knee swelling so I am taking it a bit easy this week until I can reduce it.
I did 20 min elliptical hills, 10 minutes stairs, leg machines at a moderate weight, then finished with 35 minutes walking at a 10% incline at 3.1 rate.
I have been consistently lifting pretty heavily and increasing my muscle strength. The past few weeks I have been incorporating running outside and ever since, I have had knee swelling. I am icing quite a bit but they are both pretty swollen. I have never dealt with knee swelling when I have ran so this is new. I do have some races coming up this year, so I am hoping with a little TLC my knees will start to acclimate to running again. I :crossing fingers!:

Well that sums up my day! I may or may not be posting every single day but I am going to try to stay consistent with at least 3-5 posts per week. Again, let me know what you would like to see from me!

Have a great night!


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Oh, Hi!

Well HELLO there!!


It has certainly been a while, hasn’t it?! PS Jordan is now 9! Crazy, right?!

I wanted to quickly pop on to let all you (my readers, fans and subscribers) that I am going to start posting content again! FINALLY!! It certainly has been WAY TOO LONG and I soooo miss my little blog! :(

There have been many life changes, prioritizing and shifting over past few years. But for the past few months, my little blog has been calling me! I didn’t realize how much I have missed blogging until I started reading my old blog posts and revisiting my favorite blogs again.

I am genuinely excited to be connecting with you again! I am going to be posting journal-style posts (like day in the life posts), recipes, product reviews, workout/running updates, etc.. I really enjoy this kind of blogging style as it not only keeps me accountable but it‘s really fun to create!

And if you wouldn’t mind, please leave me a comment letting me know what you would like to see! Again, I am planning on using this as a personal journal type website but I still would love to get suggestions from you!

And to end this post on a “yummy” note, here was my lunch today from this amazing little bistro called Sage Coffee House & Bistro! I ordered The Melt bagel sandwich which had turkey, bacon, tomato, cucumber, spinach, Swiss cheese and brown mustard on an everything bagel. I paired it with a cup of split pea ham soup and a much needed soy milk latte. Heaven.
So if you are in Washington state driving on I-90 near Quincy, be sure to take a moment to stop and enjoy a coffee or tasty meal!




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Protein Pancakes

I will proudly admit that pancakes are one of my favorite breakfast foods! The warm pure maple syrup, the hot fluffy cakes… and the coffee! A stack of pancakes can really make a morning!


But I try to stay away from simple carbs, especially white flour. It can make me feel heavy and sleepy only a few short hours after I have eaten. This past weekend I tried to healthify my beloved pancakes by making protein pancakes. And while they are not EXACTLY like buttermilk pancakes, they are very tasty and really hit the spot!

Plus, they are a great way to get your much needed protein in first thing in the morning! If you are tired of eating oats with eggs, well here is the recipe you have dreaming of!


Protein Pancakes

Serves 2

  • 4 egg whites OR 2 whole eggs
  • 1 cup old fashioned oats (NOT quick oats or steel cut)
  • 1 ripe banana
  • 1 tsp pure vanilla
  • splash of almond milk, if needed (or any kind of milk)

In a blender, combine all of the ingredients except the milk. Blend for about 30 seconds or until the batter is smooth.

In a hot skillet, melt a dab of coconut oil (less than 1 tsp). Pour 1/4 cup of the batter onto the skillet. Cook for about 2 minutes or until the bubbles stop. Flip and cook the underside for about 2 minutes.

If needed, add milk to thin out if the batter becomes a little thick.

These pancakes will not rise like regular flour pancakes. But they will bubble. When the top of the pancakes did not look wet any more is when I flipped them over.

Top with berries, pure maple syrup or even your favorite nut butter! These pancakes are soft, moist and will keep you full for hours!



XxOo Tasha

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Greens for Breakfast

Because some recipes need to be visited over and over.


As much as I love drinking my greens for breakfast, I happen to love waking up and sautéing onions, red bell peppers, garlic and kale for a change. Remember when you eat living food (plants) you will feel ALIVE!

kale breakfast2

  • 1 teaspoon coconut oil
  • 1/2 cup yellow onion, chopped
  • 1/4 cup red bell pepper, chopped
  • 2 cloves of garlic, finely minced
  • 3 large stalks of kale, washed and ripped into bite size pieces (discard stalk)
  • salt and pepper to taste

In a medium skillet, heat oil on medium heat. Add onions, red bell pepper, garlic and a pinch of salt. Sauté for 4 minutes, or until onions have softened. Add washed kale and another pinch of salt and ground pepper. (I leave water on the leaves as this helps steam the kale and lets it become soft)
Reduce heat to medium-low, cover and let cook for 5 minutes, or until kale has softened. Check often to make sure the onions are not burning – you can always add a few spoonful’s of water if more moisture is needed.
Serve with rustic toast, top with hot sauce and enjoy!

kale breakfast

XxOo Tasha

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You are enough – I am enough

I am enough.

You are enough.

As I sit here alternating coffee and water, I was reminded that I am enough. In this very moment I am enough. And I was called to share this same thought with you:
You are enough.

You are MORE than enough!

You are imperfectly perfect. Everything that you are – everything that you think – everything that you do. You are enough.

Only you can take you out of this sparkly heaven that you are in. Because no one has the right to tell you are not enough. ❤

Right now take the power back and say to yourself: I AM ENOUGH!

i am enough

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Are you not losing weight? Here are 5 reasons why!

Nothing pulls on your panic button quite like gaining weight, especially when you’re on a weight loss program. Unfortunately, it’s an inevitable fact of life. Luckily, you’ve got me here to tell you that, as long as you’re following a solid program, results will come. It’s a physiological certainty (unless you have an underlying issue, like hypothyroidism).

I realize this might take further convincing, considering our instant-gratification society. But this isn’t my first weight loss rodeo. I’ve seen almost every scenario you can dream up, most of which were solved by patience. That said, there are some strategies you can use to ensure you’re getting the most out of both your diet and exercise program. Let’s tackle five of the most common weight loss conundrums.


  1. I’m following the program perfectly. Why isn’t it working?!
    Cortisol is a word you should become familiar with, as it’s a key factor here. What is cortisol? It’s actually a performance-enhancing stress hormone that serves an important function in survival situations. Unfortunately, when we force too much daily stress on our bodies, we shift into a state of chronic cortisol release.
    The beginning of a diet and/or exercise program, however, is a survival situation. In a very simplistic sense, your body releases cortisol, which, in turn, causes excess water retention to help you rebuild broken down muscle tissue. While this is cortisol functioning properly, it does lead to a period of water weight gain as you adjust to a new program. It’s nothing to worry about. By following a solid plan, your body will adapt by repairing this muscle tissue. This results in an increase in your metabolism and leads to weight loss if that’s your goal.

    The trick is that there is no hard line on how long this adaptation takes. It’s based on your individual parameters. Just rest easy in the fact that it will happen, unless you force it not to, leading us to . . .


  2. I’m barely eating.
    Severe under eating causes cortisol release, as it’s the definition of a bodily emergency. A short period of strategic under eating with proper hydration will help your body dispense of unneeded food (especially for those who are chronically overeat) and regulate bodily functions. Go too long, however, and chronic cortisol release is the result.

    This is a tough situation because our natural reaction to weight gain is to eat less. When you’re exercising, it’s important to keep your eye on workout performance, as opposed to how much weight you’re losing. You should be eating enough so that your daily workouts improve over time. As long as that’s happening, your body is adapting, your metabolism is increasing, and you will lose weight provided you also don’t overeat.


  3. I’ve been doing hard workouts for weeks.
    You need to continually improve, which is why workouts get harder as you move through any workout program. It’s also why we add resistance (via added weight or gravity, as is the case with jumping) to workouts. If you’re doing the same workouts at the same intensity constantly, you are not forcing adaptations that lead to changes in your metabolism. This is called a plateau.

    A plateau, technically, isn’t gaining weight—it’s remaining the same—but a proper diet and exercise program should continually force improvements (in the form of adaptations). Otherwise, your metabolism won’t continue to increase, which is the goal of most weight loss programs.


  4. My friend and I are doing the exact same thing and she’s losing.
    We all react differently. The only absolute is that our bodies will change over time with a healthy program. A fitness rule called the Specificity of Adaptation states that it takes the body between 3 and 12 weeks to adapt to new stimuli, which is a very broad range. This is why it’s vital that you stick to your program and not change it repeatedly based on your daily results!


  5. I lost weight for a while but now it’s stopped.
    Things are going great, but suddenly you plateau—or start gaining. Odds are, your metabolism has slowed down in order to deal with decreased calories. You’re starving your now fit body, so it’s doing what it needs to do to survive. The answer to this problem is pretty simple: eat more.

    If you have been eating the same amount of food for weeks, even months, you will have to start adjusting your intake amount. Do not fear eating more as long as it is healthy and whole clean food. Once you start adding more calories to your diet, you should see that weight start melting off!

There are no magic shortcuts. Body transformation is based on making consistent, healthy lifestyle changes. Do that and you’ll never need to ask yourself why you’re gaining weight again.

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