Archive | October, 2012

Escape…and Cake

30 Oct

Hi everyone!

I apologize for my lack of blogging, but I’m hoping to post more often from here on out (plus, I have tons of new recipes to share!)

The craziness does not seem to die down for a second, but tonight I took a much-needed break and escaped to Urth Caffe with Sydney. It was wonderful to catch up, and we reminisced about rainstorms, warthogs, and of course, our beloved bucket showers. Ghana already seems like a lifetime ago.

I can’t believe it’s already October, and the official Marathon Team season is kicking into gear! On the running front, I finally met with the athletic trainer and discovered that my nagging knee “strangeness” is just residual tightness from my IT band injury last year. There hasn’t been any pain, but I’ve been trying to steer clear of another 6 months on the couch…so I’ve been taking it easy. The athletic trainer gave me permission to start up again though, and I’m armed with a new set of exercises to strengthen the major running muscles. Hopefully, I will be back to my coaching duties within the next few weeks.

Today was one of those days that left me feeling like finding a small crevice to crawl into…but since there aren’t any of those around, I decided to make a cake. A delicious, gooey, chocolatey cake-in-mug. It was delicious, and it satisfied both my chocolate and crevice cravings.

Chocolate Cake-in-a-Mug (after I took it out of the mug)














Chocolate Cake-in-a-Mug


  • 2 T. spelt flour
  • 2 T. chocolate protein powder (I used whey)
  • 1-2 tsp granulated erythritol (or coconut sugar)
  • 1  tsp unsweetened cocoa powder
  • 1/8 tsp baking powder
  • 1/8 tsp baking soda
  • 1/8 tsp salt
  • 2 T. unsweetened almond milk
  • 1 T. unsweetened applesauce
  • 1 T. egg whites/egg substitute (omit and add 1 more T. almond milk for vegan version)
  • 1 tsp. coconut oil
  • 1 tsp. dark chocolate chips


Preheat oven to 350 degrees. Combine dry ingredients (spelt flour through salt) in a small bowl and wet ingredients (almond milk through coconut oil) in a separate small bowl. Mix until just combined, and fold in chocolate chips. Spray a coffee mug with cooking spray, and pour batter into mug. Bake for 15-18 minutes, depending on how gooey you like your cake. (Less time = lava cake, more time = birthday cake).

Insert spoon into mug. Insert cake into mouth. Repeat. 🙂

Nutrition Info:

  • Serving size – 1 cake
  • Calories – 190

Happy Monday! (or Tuesday rather, given that it’s 1:42 am). Hope everyone has a great week!




Stressed out? Make fudge!

8 Oct

I can honestly say that I don’t think my life has ever been crazier than it is at this moment… BUT, it’s all ok because I made fudge 🙂

I’ve been brainstorming quick post-workout snack ideas for the gym/shower/run-out-the-door turnaround, and I randomly dreamed up this protein fudge recipe. It’s still in it’s initial stages and will likely undergo some revisions, but here is version number one.

Peanut Butter Banana Protein Fudge












  • 1/4 cup coconut butter/coconut oil
  • 1 ripe banana, mashed
  • 2 scoops vanilla protein powder
  • 1/4 cup powdered peanut butter
  • 1 T. granulated erythritol


Combine coconut butter and mashed banana in a bowl. (I heated both for 10 seconds to make sure that the coconut butter didnt’ harden.) In a separate bowl, combine protein powder, powdered peanut butter, and erythritol. Add wet ingredients to dry and mix until combined. Pour into a baking pan (or any type of flat container), and freeze until firm. Then devour 🙂

Nutrition Information:

*Based on 16 squares

  • Calories – 53
  • Protein – 3 g.

This week has been absolutely insane, but I did have a chance to (finally) catch up with a few of my Ghana fellows last Thursday. Sydney made a delicious eggplant curry, and we reminisced about our adventures over wine and chocolate…which brings me to…my new favorite wine glass:

She had a different jar for everyone – cute AND eco-friendly!

So creative!

Parking lot shenanigans


Well this was a lovely break, but I’m off to read about telomerase and replisomes. YAY! I hope everyone has a great week 🙂

Oh, and one more thing…For anyone in the LA area looking for an amazing night of dancing, come to Paso de Oro’s Blue Room event on October 20th! We will have salsa and bachata lessons from 8:00 pm – 10:00 pm, followed by social dancing from 10:00 pm – 2:00 am. Here is the link to the event page:

PDO Blue Room

Be there… It will be epic!