I finally decided to get a CSA box delivered. It was originally a box designed for 3-4 people - which was then upgraded after the first delivery to the 6-person size... in order to accommodate  the ravenous appetites of two of us. This means veggies, glorious veggies - which also leads to finding a way to use them all before the next box arrives. Tonight I made the easiest quiche in history. It has no crust and no cheese - and lots of yum. I actually made two of them so I can have an easy meal for the next day or so. Here's how to do it:

Preheat oven to 375°

Left, mushroom & tomato. Right, broccoli & kale.

Left, mushroom & tomato. Right, broccoli & kale.

Grab a glass Pyrex pie plate and grease it up with coconut oil

Sauté up 1/4 cup of finely diced onion in 1 Tbs coconut oil

Dice up a cup or 2 of your favorite veggies and toss them in to sauté with the onion, salt to taste

Once veggies are cooked to your liking, spread them along the bottom of the Pyrex

Take 6 eggs and 1/3 to 2/3 cup of almond milk and blend. Seriously - it gives them a fabulously light texture. If no blender is available, just warm up your wrist properly and whisk the bejeezus out of them.

Pour the egg mixture into the Pyrex, then give it a gentle stir for maximum vegetable distribution.

Bake for 30ish minutes. I let mine sit for a couple minutes before cutting, but if you're feeling wild, just dive in.


One of the best things about our bodies is their incredible capacity to heal and recover. We all have our favorite supplements or massage therapists to aid in the mending, but athletes who are training at an elite level or those who have sustained major injuries might need some extra help. There are a few of these techniques that I find fascinating and worth sharing.

CVAC Technology (Cyclic Variations in Adaptive Conditioning)

Used by top athletes and chronic pain sufferers alike, here's how it works: After entering a small pod, an individual is exposed to a 20-minute pattern of intricate and rapid altitude changes. The purported benefits include:

  • Improved stamina
  • Accelerated weight loss
  • Increased feeling of alertness and mental acuity (cognitive fitness)
  • Reduced inflammation and swelling
  • Improved recovery after exertion
  • Lactic Acid drainage (helps with pain reduction in fibromyalgia)
  • Enhanced athletic performance
  • Improved hormonal balance
  • Improved sleep (deeper, more restful sleep; decreased wake-ups)
  • Increased power and strength

Need more evidence? Read some personal stories in this article in Men's Journal, August 2013.

The Journal of Pain Research, August 2010 concludes, "the CVAC process, which is touchless, cycled, pneumatic, hypobaric compressions administered via a high-performance altitude simulator, may decrease tissue fluid and improve oxygen saturation resulting in decreased pain in people with AD. Although randomized, controlled trials are needed to confirm these data, the CVAC process could potentially help in treating AD, related chronic pain disorders, and painful lipedema."


This technique takes your measly ice pack to a whole new level. Everyone knows that icing an injured area post-workout can do wonders for reducing inflammation. But what if you could ice your entire body? Well, now you can. With Whole Body Cryotherapy, the individual steps into a vertical tube, and has their body temperature slowly lowered anywhere from 50° to 32°. It's a superficial chill, as your core temperature shouldn't drop too far. According to U.S. Chryotherapy, the benefits include:

  • Faster muscle recovery
  • Promotes healthier skin complexion
  • Invigorates the mind
  • Improves sleep pattern
  • Assists with cellulite reduction
  • Effective with chronic pain management
  • Faster surgical recovery
  • Reduces stress & anxiety

Watch as Rener Gracie, a fourth-degree black belt in Gracie Jiu-Jitsu, tries out Whole Body Chryotherapy for the first time. 


Also known in the US as Regenokine, this is a process whereby a patient's blood is extracted and placed in a centrifuge to be separated. The yellow matter that results is then injected back into the patient's ailing area, and has untold anti-inflammatory properties. Although completely safe and  incredibly effective, treatment is not yet approved by the FDA and therefore unable to be advertised as such in the US. This process treats the root cause of the discomfort (inflammation) and uses the body's own ability to heal, instead of invasive surgeries that only fix the end-result of joint damage. For more details and a list of public figures who have had the treatment, click here.

Another similar injectable solution to chronic pain is Prolozone Therapy. According to Portal to Healing Naturopathic Clinic,  "Prolozone is a connective tissue injection therapy of collagen producing substances and ozone gas which can reconstruct damaged or weakened connective tissue in and around joints. These substances are injected into the damaged connective tissue in and around a joint to rebuild the damaged areas." This treatment is especially effective for:

  • Chronic back pain
  • Bulging or herniated disks
  • Sciatica
  • Overused joint injuries
  • Weakened joints from prior injury

Happy healing.



Sometimes it's good to get a bit of encouragement that you're doing the right thing and your hard work will pay off.  In this adorable and informative video, Dr. Evans explains the benefits of preventative care. In other words, keep pushing yourself, and keep sweating it out. 


Hey there. It's been a minute or two. The past few weeks have been a bit of a whirlwind, but here is what I've been focusing on.

Try something new.

In this case it was learning a hip-hop routine (gah!) and performing in the new season of Athleta gear for Gap corporate. It was incredibly challenging, but totally worth it. Met some amazing new friends on the gig, faced some severe nerves, AND got to keep the outfit. 


Work hard.

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Eat well.

Again with the soup. I made a nutrient-rich broth by boiling grass-fed beef bones with some sea salt and veggies. Next, I roasted more of my favorite vegetables and then blended them with aforementioned hell broth and added a poached egg. The result was some serious yum.




Take a few minutes to de-stress.

It's so easy to get caught up in the chaos and bedlam of daily existence. Try and take a few minutes every day to stop, breathe, and appreciate everything around you. It could be as simple as taking a walk, petting your dog, or making your favorite snack. Being grateful and present can do wonders for your soul. 

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Happy Birthday, Kiki! 

One of my arse-kicking clients requested a pre-cake-and-wine sweat fest. I decided to grant her wish with a feisty  high-intensity-interval-training workout. In my own experience, this is the best style of training for fat loss while maintaining muscle mass. And I'm not alone. In his article on this very subject, Michael Matthews lists some other documented benefits of hiit:

-Increased resting metabolic rate for upwards of 24 hours after exercise.

-Improved insulin sensitivity in the muscles.

-Higher levels of fat oxidation in the muscles.

-Significant spikes in growth hormone levels (which aid in fat loss) and catecholamine levels (chemicals your body produces to directly induce fat mobilization).

-Post-exercise appetite suppression.

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Here's to a hard-hiit-ing workout, and another year of making it look good.



Changing your diet can often feel like a strain on your willpower and your wallet. However, it's worth the switch. According to the Harvard School of Public Health, long-term negative effects from a poor diet can be far more costly. 

Meta-analysis pinpoints the price difference of consuming a healthy diet, which could be burden for low-income families but is trivial compared with health costs of eating an unhealthy diet

Boston, MA – The healthiest diets cost about $1.50 more per day than the least healthy diets, according to new research from Harvard School of Public Health (HSPH). The finding is based on the most comprehensive examination to date comparing prices of healthy foods and diet patterns vs. less healthy ones.

The study will be published online December 5, 2013 in BMJ (British Medical Journal) Open.

“People often say that healthier foods are more expensive, and that such costs strongly limit better diet habits,” said lead author Mayuree Rao, a junior research fellow in the Department of Epidemiology at HSPH. “But, until now, the scientific evidence for this idea has not been systematically evaluated, nor have the actual differences in cost been characterized.”

To address this question, the HSPH researchers conducted a meta-analysis of 27 existing studies from 10 high-income countries that included price data for individual foods and for healthier vs. less healthy diets. They evaluated the differences in prices per serving and per 200 calories for particular types of foods, and prices per day and per 2,000 calories (the United States Department of Agriculture’s recommended average daily calorie intake for adults) for overall diet patterns. Both prices per serving and per calorie were assessed because prices can vary depending on the unit of comparison.

The researchers found that healthier diet patterns—for example, diets rich in fruits, vegetables, fish, and nuts—cost significantly more than unhealthy diets (for example, those rich in processed foods, meats, and refined grains). On average, a day’s worth of the most healthy diet patterns cost about $1.50 more per day than the least healthy ones.

The researchers suggested that unhealthy diets may cost less because food policies have focused on the production of “inexpensive, high volume” commodities, which has led to “a complex network of farming, storage, transportation, processing, manufacturing, and marketing capabilities that favor sales of highly processed food products for maximal industry profit.” Given this reality, they said that creating a similar infrastructure to support production of healthier foods might help increase availability—and reduce the prices—of more healthful diets.

“This research provides the most complete picture to-date on true cost differences of healthy diets,” saidDariush Mozaffarian, the study’s senior author and associate professor at HSPH and Harvard Medical School. “While healthier diets did cost more, the difference was smaller than many people might have expected. Over the course of a year, $1.50/day more for eating a healthy diet would increase food costs for one person by about $550 per year. This would represent a real burden for some families, and we need policies to help offset these costs. On the other hand, this price difference is very small in comparison to the economic costs of diet-related chronic diseases, which would be dramatically reduced by healthy diets.”


Dear Pizza, 

I think about you a lot. I miss the time we used to spend together. It didn't matter what we did, as long as you were by my side. Whether it was hanging out with friends or just staying in and watching a movie, there was never a dull moment when we were near each other. But we've grown apart. I had to let you go. I often wonder how can you be so good, and yet so tragically bad for me?

I've met someone else. Someone who is amazing, and much better for me. They're different than you, and though they can never fill the void you left, they come pretty, pretty, pretty close. I'm not left wanting more, and I don't regret anything the next morning. In fact - I'm happy. I feel amazing. And I guess I wanted you to know.


 CAULIFLOWER CRUST PIZZA (from in the kitchen with amy jo)

I'm going to put my version in parentheses so you know how I did it, and show some pictures. Normally I don't encourage eating cheese of any kind, so this is quite the treat. I did manage to keep it organic, raw and from goat's milk, so minimal damage.

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Cauliflower Crust

2 cups cauliflower, grated or food processed into rice size pieces

1 cup mozzarella cheese, grated (I used raw goat's milk cheddar)

1 egg, beaten

1 garlic clove, minced

1 tsp. oregano

1. Coat a cookie sheet with a thin layer of olive oil (I used coconut oil - less toxic at high heat)

2. Spread grated cauliflower across oil-glazed cookie sheet and bake in oven at 400 degrees F for 15-20 minutes.

3. In a bowl, mix cauliflower, cheese, egg, garlic and oregano until well combined and dough-like in texture.

4. Spread mixture onto a parchment paper-covered pizza pan and create a circular crust. Bake at 400 degrees F for 25 minutes.

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I made two different pizzas. Both used sweet potato as the "sauce." One had cheese, roasted chicken and fresh basil. The other had cheese, bacon and fig jam. It's definitely a choose-your-own-adventure moment. 

1 sweet potato, medium-sized

2 tbs. raw goat cheese, grated

Fresh basil

Fig jam

Roasted chicken

3 strips of bacon, fried and diced

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1. Bake sweet potato in oven at 400 degrees for 1 hour, or dice and steam until soft

2. Remove sweet potato from skin and mix in a bowl with Himalayan sea salt

3. Spread sweet potato mash onto pizza crust

4. Divide ingredients and write that love letter to your tummy

5. Bake in oven at 350 degrees for about 10-15 minutes

6. Let cool for 5 minutes

7. Fight off your friends with a stick



I've been exploring the Practical Paleo cookbook that's been sitting in my kitchen for months, and came upon this  quick and easy recipe. It's a little naughty with the apples, but a lot of nice with the egg. This is what mine looked like ---------->

PREP TIME: 15 minutes
COOKING TIME: 40 minutes
YIELD: 12 muffins


  • 3 large green apples, chopped into 1/2 inch pieces (approximately 2 cups) – peeled if you like
  • 3 tablespoons warm water
  • 2 teaspoons cinnamon, divided
  • 1 1/2 tablespoons butter or coconut oil (to make it dairy-free), melted
  • 9 eggs (organic & pastured if you can)
  • 3 tablespoons coconut milk
  • 1 1/2 tablespoons coconut flour
  • 1/4 teaspoon baking soda


  • Preheat oven to 350F.
  • In a medium skillet, sautée the apples, water,  1 1/2 teaspoons of the cinnamon, and butter or coconut oil until the apples are the consistency of chunky applesauce or apple pie filling. Allow the mixture to cool before combining with the egg mixture.
  • In a medium-sized mixing bowl, whisk the eggs, butter, coconut milk, coconut flour, 1/2 teaspoon of cinnamon, baking soda, and salt until well combined. Add the cooled apples, reserving 1/4 cup for a garnish.
  • Spoon egg and apple mixture into parchment cup lined muffin tins—1/4 cup each. Gently spoon about one teaspoon of the remaining apple mixture onto the top of each muffin.
  • Bake for 40 minutes.

Change it up:

  • Substitute lightly cooked pears or bananas instead of apples.
  • Add 1/4 cup of chopped nuts (preferably raw, organic almonds!) or coconut for texture and healthy fats.

 I added more butter and sprinkled some Xylitol on top for extra yum.


Investing in a foam roller could be one of the best things you do for yourself all year. Clear some space, and your schedule... and maybe even your roommates, because you are in for a curse-laden, deep breathing, teeth-gnashing good time. Just push through it and I promise, your body will thank you later. 

Foam Rolling Infographic


I'm a big fan of vitamins and supplements, particularly those with anti-inflammatory properties. Inflammation can be the root of SO many health problems - from the mildly uncomfortable to the critically serious. One of my staple magic pills is Curcumin (which is chiefly responsible for giving turmeric it's bright yellow color). The impressive range of health benefits are listed here. Taking turmeric or curcumin is great, but if they don't absorb, you're not going to get the full perks. Check outthis article for tips on getting the most out of this li'l miracle molecule. Or if you're in the mood for a sweet treat, give this recipe from Healthy Holistic Living a try:


  • 1 cup Coconut Milk (or almond)
  • ½ tspn Cinnamon
  • ½ tspn Turmeric
  • 1/8 tspn Nutmeg
  • Dash of Cayenne Pepper
  • Raw honey to taste

Put coconut milk, spices and honey in a sauce pan; heat up slowly


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I was once a vegetarian. Cut to last night's dinner: me gnawing on the bones of a roasted chicken to extract what is considered by some the healthiest part of the animal: the marrow. Others toss away this miracle paste having not yet experienced it's incredible power to nourish. Never had the guts to use the bones? One easy and beneficial way to utilize them is by making a bone broth. A brilliant soup is only a few steps away - and with the weather taking a turn for the FREEZING, you'll be glad you did. Another way to experience your future fave is to go somewhere that makes you feel caveman-chic: Hog & Rocks. You can achieve the same result at home by buying grass-fed beef bones from your local butcher (WholeFoods usually has them). Request them cut length-wise. Roast, grab a spoon and get after it. Last night I ate the marrow from organic chicken bones (stick to organic animals when possible). My preferred technique is not so dainty. I crunch through the top part of the leg then work my way down the bone, biting and squeezing like a savage. Waste not, want not. 


 I'm choosing to give the gift of health this year to friends, family and clients. I don't need more useless material things, and I imagine that I'm not alone. These are some of the best products I have come across  for heath and well being, as far as supplements go. (I also order their fitness equipment but that's because I'm a maniac - and it's my job.) I'm not a doctor, so I'm merely suggesting that you give any of these products a try. They really are the best on the market, and I use them every day.  Looks like they're having a crazy sale Friday through Monday, so I thought I'd pass it along. You just might find that perfect combination to help take you to the next level. Why not make your body into the most optimal performance machine possible? 

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What we put on our bodies is almost as important as what we put in them. All my friends know that I'm a big fan of makeup, hair products, glitter, lotion, nail polish... and the list goes on. In the past few years, however, it has come to my attention that most of the mainstream products we use to enhance our exterior beauty can have incredibly negative effects on our health due to toxic ingredients. In my attempt at a bio-overhaul, it's become clear that not only diet and exercise need examining. Check out this site from the Environmental Working Group. Curious about your favorite lipstick or deodorant? Type it into the Search field and see if it's doing more harm than good. A great site that I rely on to find fabulous organic products from shower gel to shimmery shadow isVitaCost. Let's just say that my local delivery guys and I are on a first-name basis. 



Rest is an often overlooked part of a healthy lifestyle; it's just as important as your workouts and your diet. Sleep is crucial to helping your body recharge and repair the mental and physical exertions that we are managing in our daily lives. According to Dave Asprey, the Bulletproof Executive, there are 6 healthier alternatives to grabbing the Tylenol PM to help catch those crucial Z's.


Fat is like diesel fuel for your mind and body.  If your brain is always running on sugar, you get large blood sugar swings that make you tired, but also hungry, which is exactly what you don’t want If you’re trying to fall asleep.

Filling up with clean fats before bedtime gives you a steady stream of energy that prevents hunger and blood sugar swings.  Grass-fed butter, animal fat, and coconut oil are all good choices, but MCT oil is my personal favorite.  MCT oil is converted into ketones, which are immediately used as fuel for your brain.  MCT oil also helps burn body fat while you sleep.

I’ve also noticed that I think faster and more clearly the next morning if I eat 1-2 tablespoons of MCT the night before with dinner, or even right before bed.  It works even better with protein.


We use protein for muscle repair and immune function.  Your body repairs muscle tissue at night during deep sleep, and you want to make sure it has everything it needs to heal and grow new tissue.  The problem is that most forms of protein are not well digested before bed.  A lot of protein powders, and even most animal protein sources are fairly digestion intensive, so they can leave you with a heavy feeling during the night.  They also take resources to digest that would be better used fueling your brain.

I recommend taking 1-2 tablespoons of hydrolyzed grass-fed collagen peptide before bed.  Hydrolyzing the proteins makes them more digestible, so they don’t cause the problems listed above. When hydrolysis is done right (with enzymes not acids), it doesn’t create MSG.

Collagen protein is even better if you take it with some Upgraded Whey protein.


Upgraded Whey has some unique benefits in terms of sleep.  It’s easily digested, full of essential amino acids for repairing your body, and it contains bioactive milk peptides (BMPs).  BMPs are one of the most promising new supplements for improving sleep and reducing stress.  BMPs are actually sourced from whey protein, but they’re a lot more expensive after processing.  These proteins are most effective in their undenatured form.  Heating and pressurizing them actually reduces their effects, which is why I’ve always preferred to get BMPs from cold-processed whey protein concentrate rather than pill form.  The most effective whey protein I’ve tested for improving sleep is Upgraded Whey, which also has added bovine serum albumin to increase glutathione levels. More glutathione helps your liver remove toxins that interfere with sleep.


During the night, your brain uses a lot of energy.  One efficient form of brain energy comes from sugar stored in your liver, called liver glycogen.  Your brain taps your liver glycogen before hitting your muscle glycogen (stored sugar in your muscles), so having a little extra sugar before bed can help your brain function better at night.  Raw honey is preferentially used to stock liver glycogen, so it is used first for brain function.

Raw honey is 22% better at making liver glycogen than the cooked, conventional stuff you’re likely to find at the supermarket.  Taken without protein, a small amount of honey will raise blood glucose while you sleep too. I was skeptical of this trick when I first heard about it in The Honey Revolution, but I found it does work well as long as you don’t combine it with protein.

Especially when you’re doing BP Intermittent Fasting or eating very few carbs, you can  get more deep sleep when you take a small amount of raw honey.  At first I assumed that taking raw honey before bed would throw me out of fat burning mode, but as long as MCT oil was taken with the honey, enough ketones were produced to stay in fat burning mode. Take 1-2 teaspoons of raw honey before bed if it helps with your sleep.


You’ve already learned how DHA can protect against the negative effects of fructose on brain function, but it can also help improve your sleep.  Omega-3s have been shown to improve mood and reduce anxiety and depression.  They also improve insulin sensitivity and muscle growth.  Consuming omega-3s before bed gives your brain the substrates it needs for growth and repair.

The best sources of omega-3s are Bulletproof foods like low-mercury fish and seafood.  These foods also provide the protein you need for muscle repair before bed.  However, I’ve found that krill oil gives me the best sleep.  I’ve experimented with various kinds of fish oil, and pretty much every other omega-3 supplement you can think of, and only krill oil has made a noticeable impact.  I recommend consuming your fish or Krill oil at least two hours before bedtime. Avoid flax oil and hempseed oil because they are high in omega 6 and low in DHA and EPA. They are not Bulletproof foods.


In general, don’t drink coffee after 2:00 PM, or at least 8 hours before bedtime, which ever comes first.  This will make sure you get all of the cognitive benefits of caffeine without sacrificing your sleep. Some people need more than 8 hours of caffeine avoidance to sleep with maximum performance.

It’s pretty simple. Some MCT oil before bed gives your brain the short chain fats is craves to function during the night.  Taking a few scoops of collagen protein mixed with whey protein gives you essential amino acids for repair, and bioactive milk peptides for calming your nervous system.  Raw honey stocks your liver glycogen so your brain has that little bit of extra fuel to help deep sleep.  Krill oil gives your neurons the fertilizer they need to function optimally.  Timing your coffee intake to the morning hours makes sure you keep your brain sharp when you need it, but still give it rest during the night."

                   © 2017 Maggie Powers