Saturday, January 31, 2015

Sunbutter & Jelly Bites

I did it!  The Fort Ord 25K Trail race was this morning and it almost killed me.  Okay, that' a slight exaggeration but it was hard.  So I'm pretty excited to have accomplished that insanely hilly steep course.  Maybe I didn't run fast as I had hoped, but I completed it despite an aching ankle, and that felt pretty dang good.

So after that ridiculous elevation, heat and rocky terrain, I was tempted to eat all of the food.  Like, all of the food.  Instead, with my clean eating challenge about to start Monday, I decided to make some clean eating raw bites.  (Slight pause: add me, Maiah Miller as a friend on facebook, and I'll invite you in the group if you'd like to commit to eat cleaner and move more for just 1 week).

These bites taste exactly like peanut butter and jelly sandwiches!  My husband agreed: he stated numerous times they are very good, so rest assured, they are very good.

Eat a couple after a hard workout, or to fuel a workout, or simply, as an alternative to a sugary dessert.  The chia seeds lend a little extra protein and nutrients, and I love that just a few fill me up and keeping me from raiding the fridge. Oh, and please excuse the photo quality; I made them for facebook, not with the intention of putting it up on the blog but they are so good, I just had to!

Sunbutter & Jelly Bites
(a healthy cookie version of a PB&J)
yields about 2 dozen


1/2 cup sunflower seed butter*
3/4 cup organic raisins
2 tsp ground chia seeds
1/4 teaspoon pure vanilla extract
1/4 cup sunflower seeds, raw or toasted

* I adore Marantha Sunflower Seed Butter because they don't add anything ridiculous in like sugar or soy or other randoms.  Wild Friends Honey Sunbutter is also amazing, as they use a little honey to sweeten.  Any sunflower seed butter will do, but when looking to eat clean, try to choose one without "evaporated cane juice" or anything besides sunflower seeds and maybe a touch of sea salt.


1.  Place ingredients in a food processor and blend!  The mixture will gradually come together.  Roll into little balls and store in the fridge.  I am also pretty certain these would make great take along treats on the trail or a hike or long ride.  Try it and let me know!
P.S. these don't need to be chilled before consuming; you can eat some right away.  And they are pretty delicious, so give it a little taste test...

Wednesday, January 28, 2015

Natural Cold Remedies: Get Back to Health!

It's not a healthy dessert recipe up here today (sigh) but rather a couple little simple recipes to expedite your healing if you have a cold, the flu, or are experiencing allergies or asthma symptoms.  (AKA I'm sick, so don't feel like baking).

When I was a child, I had to breathe into a machine to help my asthma, making me sound like Darth Vader and subsequently annoy all my siblings.  I absolutely hated it.  My dad told me over and over again that if I was healthy and ate well and exercised, I would likely get over my asthma.  As a Navy SEAL Corpsman, he knew a lot about health and medicine, but he also garnered a lot of information on his own due to a high interest in the medical field.

Well, as with many things in life, my father proved to be correct.  I run, swim, practice yoga--you name it, I love to do it!  (Well except hiking.  It's like boring slow-motion running to me).  My asthma is rarely present unless I get a cold, which often moves into my chest and produces lovely symptoms like wheezing, gasping and a nice tightness that feels like something is sitting on my chest.  Lovely.

I hate taking medication, and turn to my inhaler as a last result.  (By the way, I think it goes without saying I'm not a doctor, so don't treat yourself based off this post). I AM, however getting my Sports Nutrition certification, and learning more about healing food and nutrition along the way.  I believe in the power of healing and healthy foods, and I want to share what makes me feel a little better.

Step 1: Mix apple cider vinegar (2 tablespoons) into water.  Drink up!  You can add a little juice to mask the taste but honestly, I don't mind it.

Step 2: Follow with homemade honey-ginger-lemon brew:  In a teacup mix fresh grated ginger (as much as you can stand), fresh lemon juice and a heaping tablespoon of local raw honey.  Add hot water and stir.  Repeat as much as you'd like.

What do these ingredients do?  Apple cider vinegar helps with immune functions and has antibacterial properties which hep a heal a sore throat.  The raw honey is a huge help to sore or raw throats, has antiseptic and antibacterial properties and seems to lessen my cough.  Ginger is anti-inflammatory and great for sinus issues, digestive issues, and a natural pain relief.  Lemon is high in vitamin C--it boosts the immune system and helps with asthma as well.

Give it a shot if you're feeling under the weather, and let me know if it works for you!

when all else fails...just do this

Monday, January 26, 2015

Maiah's Protein Waffle

I love this recipe because it's easy, fast, full of protein, and maybe best of all: it's a single serving recipe.  There's no temptation here to eat a second or third waffle, which is why I sometimes avoid eating waffles.  I absolutely love waffles.  Like, a million times more than pancakes.  Actually, more than almost any other food.  It is for me to eat just one, especially when it is shaped like Mickey Mouse, which is what all my waffles are.  They are just so fun to eat.

When I was a little kid, I had no concept of portion control, and I'm pretty sure I'd eat about four waffles at a time.  At least.  Growing up with a twin sister and little brothers (also twins), it was pretty much a feeding frenzy every meal time.  I distinctly remember a friend of my father visiting and remarking "Wow you kids eat a lot!"  We of course were all insanely skinny and active, but alas, as I got older I realized I can't actually eat huge portions all day long if I want to look and feel how I like to, even if the food itself is healthy.

Anyways.  Back to the waffle.  This waffle is one waffle.  One filling, high protein waffle.  It's good alone or with a drizzle of plain unsweetened applesauce.  I can promise you too that it is delicious after a long run.  I also got around to calculating the nutrition, which is listed at the bottom.  Enjoy!

Maiah's Protein Waffle


1/3 cup gluten-free oats (or less--heaping 1/4 cup works fine too)
1 tablespoon chia seeds
2 tablespoons protein powder (I used Garden of Life Vanilla Spiced Chai)
1/4 cup egg whites or vegan egg substitute
1 tablespoon sunflower seed butter (I used Wild Friends)
1/4 teaspoon pure vanilla extract
1/2 teaspoon baking powder


1.  Food-process oats and chia seeds, then place in a bowl.

2.  Stir in remaining ingredients, mixing well.

3.  Heat waffle iron and spritz with nonstick coconut spray.  Cook until indicator light changes or it stops steaming.  Serve warm!


I used Garden of Life Vanilla Spiced Chai protein powder.  Any vanilla protein powder will do; add in a dash of cinnamon for more flavor.  Due to my crazy sensitive stomach, I can't consume Garden of Life protein powder alone (or more than this amount at a time) but it works fine baked in with other ingredients.  Play around with your favorite!

I also used Wild Friends Honey Sunflower Seed Butter because a) it's delicious and b) it was invented by fellow University of Oregon graduates.  Go Ducks!

Lastly, add a little water if the batter is too thick, or you can get away with slightly less than 1/3 cup of the gluten-free oats.

Calories: 302
Carbs: 21g
Fat: 13.2g
Protein: 22g
Sugar: 1.9g

Saturday, January 24, 2015

Big News for 2015!

Hey mostly family, friends and fans!  

I'm making some big changes in my life for 2015, and I hope you'll support me--and in doing so, I can support you, too!  I'm recommitted to making my small business, Running Girl Bakery, my main priority.  My business page is Running Girl Bakery, and I'd love for you to like the page and take a peek around.  I'll continue to provide you with lots of yummy allergen-free recipes, but I am also taking a new direction with this blog.  Since healthy eating is only a part of an overall healthy lifestyle, I'm bringing my love of fitness to my blog as well and overall health and wellbeing tips.

Stay tuned for more content beyond just fantastic recipes.  I recently became a Beach Body coach, and would love your support on that facebook page as well here: Running Girl Health & Fitness

With Beach Body, I've discovered Shakeology (click "shop" to purchase your favorite flavor if you'd like to support me and try an amazing product) and some great new workouts that are finally helping me settle into my healthiest, happiest self.  

What my blog followers don't know about me: I have hypothyroidism (a sluggish thyroid) and PCOS (poly cystic ovary snydrome), both of which cause several unfortunate issues, including a sluggish metabolism, low energy levels and fertility issues.

I've finally learned what works for me and my body and I really want to share in case any of you are dealing with the same health concerns, or know someone who is.  In addition to my allergen-free foods, I sub one meal a day for Chocolate Vegan Shakeology (it's saved me. seriously) and sweat a little every day, whether a long run or even if it's just a little yoga or playing with my dogs. I'm here to share my fitness and health journey, and assist you in yours. I know firsthand the frustrations that come with not seeing results and changes in your body that seem inevitable, and I don't want everyone to go through the rollercoaster I've been on before discovering what can actually work, and be sustainable and realistic, too.
So Happy 2015 and keep reading for more delicious treats to keep you on track, no matter your resolutions or goals!



Chocolate Mint Mocha Protein Shake

gluten-free, soy-free, nut-free deliciousness!

I sub this recipe usually for one meal a day, often breakfast.  Shaekology is my fave brand since it's the only protein powder I've ever tried that a) doesn't give me intense GI issues (sorry) and b) keeps me full for hours. Every other protein smoothie I try I end up eating within a short amount of time.


1 scoop Chocolate Vegan Protein Powder (I use Shakeology, but any vegan protein powder will do)

1/3 frozen banana
4 ice cubes
chilled coffee or water (10 oz or more as desired for texture)
tiny splash of pure peppermint extract
*optional: 1 tablespoon sunflower seed butter for an even more filling/thicker "meal"


1.  In a blender....blend!  Serve fresh.  This is a great drink 30 min to an hour before a hard workout, or right after for a recovery drink, and will substitute well for breakfast.  Add more water or ice as needed for a thick milkshake-like texture.

P.S. instead of a juice cleanse, give the 3-Day Refresh a shot.  Much better results ;)

Tuesday, January 20, 2015

Pumpkin Cookie Dough Bites

I truly adore pumpkin.  It's low calorie, high in vitamin A and provides fiber and protein, so it fills you up.  If you prefer, omit the 2 tablespoons of mini nondairy chocolate chips for a truly clean and whole food treat.

This is basically like eating delicious pumpkin infused chocolate chip cookie dough...without fear of raw eggs.  Or inhaling mass amounts of sugar or butter.  For a healthy way to fill that cookie dough craving, reach for a food processor or blender and this quick no-bake recipe:

Pumpkin Cookie Dough Bites
yields about 2 dozen little cookies


1 cup gluten-free oats
1/4 cup raw unsweetened shredded coconut
1/4 cup sunflower seeds
2 tablespoons hemp seeds
5 medjool dates
1/4 cup pumpkin
1/2 teaspoon pure vanilla extract
1/4 teaspoon cinnamon
2 tablespoons nondairy mini chocolate chips*

* optional: omit or use raw cacao nibs for a cleaner version


1.  In a food processor, pulse the oats, coconuts and sunflower seeds until they resemble a coarse flour.
2.  Add the remaining ingredients and process/blend, adding the nondairy chocolate chips last.
3.  Roll into tablespoon or smaller sized balls and enjoy or refrigerate in an airtight container.  Keep chilled.