On: Roasted Garlic & Paprika Pumpkin Seeds

The Pumpkin seed, or pepita, the spanish culinary term for the delicious little wonders that we rescue out of the gooey bowels of our pumpkins every year, are a great nutritious snack. At 285 calories, 2.3 grams of saturated fat, and 12 grams of fiber per cup, they are a bit of a high energy commodity.



2-4 cups of pumpkin seeds

1 tsp. garlic power

1 tsp. paprika

To prepare them: scoop them out of the pumpkin, and allow to soak for a few hours. Then, run them under water in a strainer until all traces of orange pumpkin matter have been removed. Spread them out over an absorbent towel, and allow to dry overnight.

Once they have completely dried, spread them over a cookie sheet. Sprinkle the garlic powder and paprika evenly over the seeds, and bake in an oven for 20-30 minutes at 425 degrees fahrenheit.

Remove from the oven and allow to cool, then enjoy!


Make your day great,


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On: How to prepare Gluten Free/ Dairy Free Pumpkin Puree

This is it folks, my favorite time of year. This is the season of the best and most beautiful running, gorgeous colors throughout nature, red wine, delicious locally grown organic apples….. and PUMPKIN EVERYTHING! I used to be a summer loving gal. Then I grew up, got a job, and came to love fall.

So, here we have what I call the “Fall version of messy kitchen day” wherein I prepare the pumpkin puree that I will use for various recipes throughout fall. And Christmas. And if I freeze it correctly, maybe even early spring. Yes, I know, I am that girl, the one who loves pumpkin, cinnamon, and nutmeg.


2 Sugar pumpkins

2 cups Rice or coconut milk ( I used rice milk)

I begin with two “sugar pumpkins”, or “baking pumpkins” as they are often labeled at the pumpkin patch or grocer. Preheat the oven to 450 degrees fahrenheit.


Pop the stem off the top.


And cut them in half longitudinally.


Scoop out the guts, and separate the stringy innards from the seeds. Place the seeds into a medium sized bowl of water. Waste not, want not, we will be roasting those seeds later for a tasty, low fat treat, stay tuned.

Once the pumpkins have been gutted, place them face down (dome-like) down on a cookie sheet, and place into the oven for 45 minutes. While they are cooking, strain the seeds through a pasta strainer under running water until clean, the spread out over an absorbent towel to dry overnight.

After 45 minutes of baking, remove your pumpkins; they should look brown and gorgeous. Allow them to cool for 20 minutes.


Once they have cooled a bit, use a fork or knife to create separate the flesh of the pumpkin from the skin. If they are well roasted they should readily separate, and you should be able to easily peel the skin away.


Break the roasted dome into small chunks and place 2 domes (1 pumpkin worth) into a large blender or food processor with 1 cup of rice milk until smooth and thoroughly mixed. Repeat with the second pumpkin, adding in the second cup of rice milk.


Storage Choices:

If you plan to use all of your pumpkin at relatively the same time, you may freeze it into 1 large freezer bag and place into the freezer until you are ready for it.


If you plan to use it at various times, to make my pumpkin muffins next week (http://runningyourbody.wordpress.com/2013/11/27/on-gluten-free-vegan-pumpkin-muffins-part-ii/) ,

and a gluten free pumpkin pie at thanksgiving

(http://runningyourbody.wordpress.com/2013/11/07/on-gluten-free-dairy-free-pumpkin-pie/) you should freeze it into several smaller bags, so that you may access smaller amounts throughout the season.

In the next few weeks I will be posting an exciting new gluten free/dairy free mini pumpkin pie recipe with homemade crusts, so stay tuned!

Garlic Paprika Pumpkin seed (we will call them fancy seeds) recipe is coming next!

Take care, and make your day great!


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On: Gluten Free Chicken Noodle Soup

Homemade soup is always better than store bought soup, and store bought gluten free chicken noodle soup is difficult to come by anyway. This easy soup recipe includes few ingredients and tastes fantastic, especially on a dreary fall day.



2 Organic Chicken breasts-chopped into 1″ cubes

64 oz Organic Gluten Free Chicken Broth-I used Costco

2 cups of Gluten free elbow or spiral noodles-I used Goldbaum’s – All Natural Brown Rice Pasta Gluten Free Penne – 16 oz.

1.5 Tbs ground black pepper

1 tbs. garlic salt

Directions: In a large pot, bring 32 oz organic chicken broth (1/2 the above noted amount) to a boil. Once at a boil, add in 1″ cubes of chicken breasts, and reduce heat to medium and cover with a lid. Allow to simmer for 20-30 minutes stirring occasionally, then add pepper and garlic salt; cover and allow to simmer for another 10 minutes. Then add in the remaining 32 oz of broth, and add in Brown rice noodles allow to simmer for 15-20 minutes.

Serves 6.




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On: Core Exercises with a Baby

Exercises that can be done with a baby are enormously popular with my patients. Mommies and Daddies alike are pressed for time, and certainly every minute with your baby is valuable. These core stability exercises can be done easily in the home, and are a ton of fun for the kiddo as well. Infants who demonstrate good head control, generally after 3 months of age, are appropriate for participation. If your child is over 3 months of age and cannot yet lift their head off the floor and turn it from side to side from the face down position are not yet ready for these exercises.

Baby Squats

IMG_5065 IMG_5068


Stand with feet shoulder width apart. Hold baby close to your chest, and draw your abdominals in gently toward your spine, and contract your pelvic floor. Bend knees about 45 degrees, keeping your back straight, and no allowing your knees to flex over your toes. Pause, then slowly return back to standing position. Ideally your little one would stay facing you, but mine is a ham and if there is a camera around he wants to face it and give a bit of a show.

Repeat 10x

Standing Chest Press. 




Stand with feet shoulder width apart. Grasp baby gently around the rib cage, under the arms, at your chest level close to your body. (Baby should be facing you, mine is interested in the camera). Gently draw in your abdominals, contract your pelvic floor muscles, and press baby straight up and outward in a slight diagonal. Pause, then gently bring baby back to your chest.

Repeat 10x.

Supine Baby Chest Press

IMG_5084 IMG_5075

Lay on your back with your knees bent and feet planted shoulder width apart. Gently grasp baby around the ribcage under the arms. Gently draw abdominals in towards your spine, and contract the pelvic floor muscles. Press baby straight up towards the ceiling. Make some sort of airplane sound while you are at it. Gently lower baby back down with control.

Repeat 10x.

Baby Tricep Push-Ups




IMG_5088 IMG_5087


Lay baby on his back, and align yourself over the top of him in plank position with wrists under shoulders, back flat, and feet together. Keep your elbows in towards your ribcage and lower down towards baby. (Commence with kisses or raspberries on the baby’s tummy, it’s really all about the kiddo here, let’s be honest), then carefully raise back up. Note in the 1st picture that my scapula (shoulder blades) are winging away from my back-that is not what you want, and is due to a little injury of mine. Lift through your chest and keep scapula adhered to your back throughout the duration of the exercise.

Repeat 10x.

There you have it, as promised so long ago, and intro Baby core exercise program! Again, these are just as effective for Dads as they are for Moms, and allow for growth in strength as your baby gets bigger.

Enjoy, and make your day great!


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On: The Rogue Half-Marathon-Race Review

I had the pleasure of running the Rogue Half Marathon as a pacer for the 1:50 finish time. This Southern Oregon run begins in the small but growing town of Talent, and ends at the Jackson County Fairgrounds in Central Point. It follows the Bear Creek Trail and is one of the flattest race courses I have ever run. There are small rolling hills, but the paved trail remains predominantly flat-an excellent course if you are looking for a PR.

In it’s fourth year, the race runs smoothly, and is well tended with volunteers at water and aid stations, and several police officers and security volunteers providing a safe experience for runners.  At the finish line a variety of booths await, and the Expo center is filled with beer and chili in dual celebration of the county harvest and beer festival.

All in all, it is a charming little run, and will certainly provide an optimal environment for PR.


Make your day great,


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On: Fall Running Gear

It’s fall, and it’s time for a gear update, so here is what I’m running in these days:

Balega Socks: I’ve ran in them for about 3 years now and my feet have never been happier.

Product Details
Balega Women’s Enduro 4 No Show (Small, Coral)


Prana Poppy running shorts-still a fan of the fit and lightweight material
prAna Women’s Poppy Shorts, Medium, Charcoal

Prana Capri pants for the cooler mornings and evenings
prAna Women’s Audrey Knicker (Charcoal Heather, Small)

My favorite method of tracking pace, time, mileage, and heart rate: The Garmin Forerunner 210 does it all!
Garmin Forerunner 210 GPS-Enabled Sport Watch with Heart Rate Monitor

My best friend on runs!



And a little extra help from the Brooks Pure Connect
Brooks Women’s PureConnect 3 Lightweight Running Shoes, Color: White/Poppy/Midnight, Size: 8.5

What are you running in this fall?

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On: Gluten Free Cava Pear Crisp

My mother in law does an amazing job of making gluten free desserts for me, and most recently made me a gluten free peach crumble crisp. My in-laws are awesome scandinavian people with no food allergies so the effort that goes into making dishes for the celiac, lactose intolerant, portuguese girl (myself) is always highly appreciated. The peach dish sparked the inspiration for the cava infused pear crisp that I made as a treat for my husband and myself last night.




The inside:

1 cup Cava (or other sparkling white wine)

2 pears cut into small cubes

1 tbs. honey (heated for easy distribution)

The crust:

1.5 cups coconut flour

1 tbs coconut oil

1/2 cup organic granulated sugar


Pre-heat oven to 420 degrees fahrenheit

Place cubed pears into a medium sized corning ware dish (or other bakeware). Drizzle cava and honey over the pears.

In a medium bowl, combine sugar, coconut flour, and coconut oil and mix with a large wooden spoon until chunky and evenly mixed.

Evenly spread crust mix over pear mix.

Bake for 45-55 minutes, until top is golden brown. Remove and allow to cool, serve warm, perhaps with a scoop of vanilla ice cream or dairy free substitute.

Serves 4. Or 2 with adults in the evening and 2 adults again in the morning for breakfast. If that is your thing.






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