Friday Fuel: Halloween-Style

Oct 11, 2019


Filled with tricks and treats.

And for many- stomach aches.

We decided that the sweetness of this holiday (is it really a holiday?) needed to be celebrated and we were determined to do so in a way that  left the Halloweens spooks behind. BOO- yea.

Enter: Costumed Candy Bars.

These treats are gluten-free, dairy-free and super versatile so that you can make your own variations to model your very favorite candy bars.

Reeses fan? Top with some almond butter or peanut butter.
Thin Mints your thing? Throw in some mint extract!
Mounds? Add in even more coconut!
Snickers? Chop some peanuts!


Costumed Candy Bars


Coconut Oil
Agave or Maple Syrup
Cocoa Powder
Brown GF Rice Krispies
Himalayan Sea Salt 

Options for toppings: almond butter, pumpkin butter, coconut flakes - get creative! Channel your inner costumed self!

Combine ¼ coconut oil and 1 tbsp of agave. Add in ½ cocoa powder and 1/4 cup brown gluten-free Rice...

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Dueling Dessert Recipes - Chocolate or Fruity?

Jun 21, 2019

We have been so curious to know, what type of gut-friendly recipes do you want to see the most of... and you all answered! 


Since we are pretty torn on chocolate sweets or fruity sweets, we figured why use the word "or" when we can use the word "and". Cue: mindset hack. 

Scope out two of our favorite gut-friendly recipes- gluten free, refined sugar free, dairy free, wheat free, egg free. Flavor-FULL.


Black Bean Brownies

What you’ll need:
1 1/2 cups black beans (drained and rinsed well)
2-3 tbsp cocoa powder  
1/2 cup almond flour
1/4 tsp salt
1/2 cup pure natural maple syrup
1/4 cup coconut
2 tsp pure vanilla extract
1/2 tsp baking powder
1/2 cup to 2/3 cup semi-sweet chocolate chips
optional: almond butter and maple syrup drizzle

Preheat oven to 350F. Combine all ingredients except chips in a food processor, and blend until completely smooth. Fold in chocolate chips then add to a bake safe dish or tin. Bake for 15-18 minutes, then let cool at...

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Protein Muffin MOVE.s

May 08, 2019

We confess- we don't do a whole lot of baking because measuring and attention to detail isn't our zone of genius. At all. But we will certainly make an exception for these... anytime. 

We adapted these muffins from a couple of different recipes- one was a dessert we really liked from Chocolate Covered Katie (follow her if you don't!) and the other an energy muffin from Shalene Flanagan (again, follow if you don't!). The goal was to have a performance based muffin that is light enough to have before a workout yet nourishing enough to get through the workout. 
We sampled them in the kitchen all last week. Over and over... just to be safe, for all of you. Then we really put them to the test when Mel headed to Salem, MA for a 20-mile road race. One muffin pre-run and she was good to go! 
These fuse together protein and anti-oxidants from almonds, with the electrolytes, potassium and natural sweetness of bananas, combined...
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Guac to make your heart MOVE.

May 05, 2019

Never Miss ATuesday. Taco Tuesday, that is.

We are sharing of our favorite guac recipe inspired by our favorite tacos (s/o Stacey!)

Heart Guac:

4 avocados, smashed.
1 jalapeno diced.
The juice of 1-1.5 limes.
1 full tomato, diced.
1 red onion, diced.
Himalayan sea salt.
Cracked black pepper.
Skip the cilantro- Load up on cayenne pepper.
Chopped seared shrimp.
Diced grilled mushrooms.
Sprinkle of Matcha. Lol. Kidding. Wait, are we?


You probably know we met over (infamous) puke (hey Timmy!), but did you know that we bonded over a shared love for Cinco De Mayo? How are you celebrating the holiday? Our plans are to load up on green drinks than this green dip... and toast to a year of incredible MOVE.s.



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4 Cauliflower Gnocchi MOVE.s

Nov 13, 2018

“I set a new PR last night. Two bags.” -Mel
“Ohhhh….. I’ve done that before.” -Mooch

No, it wasn’t some type of weight training bag, or running bag or bag for yoga (is that a thing?).

This new record was….. Cauliflower Gnocchi. If you haven’t caught our latest obsession we talk about quite frequently (and apparently set records with), let us introduce you to possibly the BEST item Trader Joe’s has put into production. Ever.

Cauliflower replaces potato for the lead role of gnocchi in these delicious bundles of joy. Combined with cassava flour, potato starch a little EVOO and salt…. they are a party for both your taste buds and your belly.

Even better news is that not only can you make it in 10 minutes or less, but the possibilities for preparation are endless. Below are four of our favorite gut-healthy combinations- each offering a different variation of gnocchi preparation.

Trader Joe’s… you’ve...

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4 Season Pumpkin Smoothie

Sep 24, 2018

I get it... it's July. Pumpkin craze starts in September. But if you know me, you know that I know what I like and seasons need not apply. I drink red wine on hot days, eat nachos on Thanksgiving and am driving my third Nissan. Add pumpkin to my list of "un-seasonal love." 


When I first made this pumpkin smoothie recipe, I was training for my fifth marathon and focusing on my fuel and nutrition as I was looking to improve my performance without significantly altering my training program. My admiration (read: runner crush) for Shalene Flanagan led me to follow many of her tips. One of her go-to pre and post foods includes sweet potato. Sweet potatoes are filled with vitamin A, vitamin C, vitamin B6 and potassium, all of which support energy. 


But back to pumpkin. Since I was out of sweet potatoes, I opted to substitute canned pumpkin in my post workout smoothie. Because our bodies work hard at recovering and repairing muscles,...

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Let's make some MOVE.s!