Wednesday, October 31, 2018

One Month of HIIT Workouts

Hi, guys! Happy November! 🙂

Let chat workouts, shall we? I won’t lie, I go through plenty of phases where I get into a serious rut. (Kind of like right now, which is why I started to 10,000 Steps a Day Challenge – and there’s still time to sign up!) Sometimes, it’s hard to find daily motivation, which is a big reason why I LOVE taking a CrossFit or similar group exercise class. I show up, someone tells me what to do, I do it, and move on with my day. If I wake up in the morning with no plan, and I need to create my own workout, it’s much less likely to actually happen.

I often hear the same challenges from you guys, so that’s why I am super excited to share one full month of workouts with you – 3 workouts a week for 4 weeks, all laid out for you to tackle! Need some accountability? Join the Carrots N Cake Facebook Community to stay on track and share your success!

Week 1 

Week 2 

Week 3 

Week 4 

Happy sweating! 🙂

from Carrots 'N' Cake

Urinary Urgency and Incontinence: Why It’s Not Just Age

Introducing Baby Birch!

Welcome to the world Birch Younger Donne!

Birch was born on Monday, October 29 at 4:54 am after a swift 4-hour labor that started with my water breaking just before midnight. I knew all along the numbers would align and he just had his 9 and 6 mixed up being head down in there! My mom told me that October 29 was my original due date, so he had a plan all along 🙂

He weighed 8 pounds, 5 ounces (beating his brother Mazen by 5 ounces) and was 20.25 inches long. I can’t wait to share the whole story of his birth with you!

I am feeling great (although very tired of course) and we are happy to be home today. Big Brother Mazen is very proud and thinks everything Birch does is hilarious. Lots more to come!

A special thank you to Cramer Photo for these magical photos!!


The post Introducing Baby Birch! appeared first on Kath Eats Real Food.

from Kath Eats Real Food

Tuesday, October 30, 2018

What Quinn’s Loving Lately

Happy Halloween, friends!

The Hauperts are so excited for today! Quinn went to school dressed as Gekko (from PJ Masks), and we’re having friends over to our house tonight for a little pre-game party before heading out to trick-or-treat around the neighborhood. Mal and I are joining Quinn with the PJ Masks theme (yes, we’re totally that family), so we’ll be Catboy and Owlette. I seriously can’t wait for a fun-filled evening with family and friends! What do you guys have planned for tonight?

Monday’s Quinn and Mumma day was busy, and I don’t think we stopped moving the entire day. By the time Mal got home, Quinn and I were exhausted! Haha!

We started our day with the usual trip to the gym – I worked out while Quinn played with the kids in the childcare room.

After CrossFit, I snacked on a pumpkin spice RXBAR (sooooo good). It was the perfect combo of protein + carbs for after a workout! 🙂

Then, we headed straight to Goldfish for their open swim. The pool is 90 (!!) degrees, so it was quite lovely swimming around and playing together. Quinn and I stay right up until the end of open swim, quickly rinsed off, and then took a few minutes to blow dry our hair. Quinn really loves the hairdryers and totally looks forward to it after swimming!

Open swim ended at 11:00 AM, so we still had some time to kill before lunch and nap time, so I asked Quinn what he wanted to do. His (enthusiastic) response: ARCADE!! So that’s what we did! 🙂

After a busy morning, we came home from lunch. I whipped up a broccoli and cheese spaghetti squash bake (similar to this recipe, but made without salad and with broccoli).

While Quinn and I ate lunch together, he told me that he really liked swimming with me and going to the arcade. He also added that he “loves going to Target,” which made me laugh out loud. I mean, don’t we ALL love going to Target? After his comment about Target, I asked him what else he loves to do. His answers were so cute, I just had to share them!

What Quinn’s loving lately (in this order):

And “that’s it.”

CAVA Gift Card Giveaway

Thank you to everyone who entered! Here’s your winner:


Roasted eggplant and red pepper dip! Cauliflower tabouleh is also delicious!
(I followed on Instagram too!)

Congrats, Stephanie! Please email me at with your full name and mailing address.

Question of the Day

What’s your/your kids costume for Halloween?

The post What Quinn’s Loving Lately appeared first on Carrots 'N' Cake.

from Carrots 'N' Cake

Tricky Treats: Handling Halloween With Your Kids

Sample Macro Day + Workouts to Try [Volume 5]

Hi, friends! I hope your week is off to a wonderful start! 🙂

I heard a rumor that you guys enjoy these Sample Macro Day + Workouts to Try blog posts, so I’ll be sure to keep them coming on a regular basis. I hope they give you some fun ideas for your own meals, snacks, and workouts!

Breakfast – I was testing out a new CNC recipe and enjoyed a piece of this 4-Ingredient Salsa Breakfast Bake. It was so easy to toss together and turned out great! I was also craving a little something sweet, so I enjoyed half of an apple cider donut alongside my usual mug of iced coffee with collagen.

Post-Workout/Lunch – After a great mid-morning workout, I snacked on 1/2 an Atlas Bar while I whipped up lunch. I threw together this bowl using Trader Joe’s cauliflower rice stir fry with a simple peanut sauce.

Latest Videos

Snack – I chowed down on a little mid-afternoon snack and snuck in extra veggies thanks to leftover roasted broccoli with hummus. I also wanted something a little crunchy and had a serving of Deep River Zesty Jalapeno Kettle Chips.

Dinner – I kept dinner easy thanks to another Trader Joe’s frozen goodie! This bowl included cauliflower gnocchi, shrimp, arugula, ghee, and parmesan cheese to finish it off. Delish!

Dessert – I wanted a little something sweet at the end of the evening and a mug of Reese’s Puffs with Ripple Milk hit the spot. Yum!!

Workouts to Try

Lunge and Leap EMOM – This workout is a fun mix of lower body + plyometrics. I love a good EMOM because time flies, and I’m done before I know it. I can promise you my legs felt this the next day!

30-Minute Full Body Burnout – This quick-moving circuit is broken down into body parts to knock out lower body, upper body, and a core workout in 30 minutes. Ten minutes of each will get you feeling the burn and happy to move on to the next set!

Kettlebell Killer – Ready, Set and GO is the name of the game for this kettlebell workout! Timed workouts are fun because it’s a little competition with yourself. You can always do this one again in a month and try to beat your previous time. Give it what you got and enjoy the sweat!

Favorite Fitness Deals

Sport’s Gym Bag (with shoe compartment) – I love the concept of this affordable gym bag! Having a totally separate compartment for dirty workout shoes is such a convenience if you don’t want to toss them in with all your clothes.

New York City Marathon Ghost 11 – Have you seen these sneakers yet?! If you know someone running the New York City Marathon this year or just someone who loves NYC, these shoes are FOR THEM! I’m obsessed – they’re so much fun!

Brooks Go To Running Tights – These are a workout staple for me!! These are a super flattering and durable leggings, so make sure to snag these while on sale for 40% off!

Brooks Dash Pullover Hoodie – This slouchy hoodie is newly on sale and will go great with everything, whether headed to the gym or off to run errands. Toss over your workout clothes or layer up to stay nicely bundled. It’s also 40% off right now!

Wubby Fleece Pullover – This fleece is so similar to the one I’ve been wearing non-stop this fall – and on sale for just $49!

from Carrots 'N' Cake

Dear Mark: Oxidative Priority Followup

Clean Eating Garlic Asparagus Penne Pasta Recipe

Clean Eating Garlic Asparagus Penne Pasta RecipeThis clean eating garlic asparagus penne pasta makes a wonderful, 30 minute meal for busy weeknights!

There are some nights when I get home and cooking is the last thing I have time for. Between helping Mini Chef with homework and taking care of all those little, every day things that need doing, time can sometimes run out on me. So I have a handful of recipes that I can make, spur-of-the-moment. They are lifesavers!

This is one of those recipes. The flavors are simple, Mini Chef and I both love this every time I make it and best of all, I can get it on the table in about 30 minutes. Not too bad for a nice pasta dish!


  • Mince your garlic fine.
  • When the pasta is done cooking, don’t let it dry out. Spritz it with a tiny bit of oil to keep things moist.
  • The asparagus is best when cooked al dente. Don’t let it get mushy!
  • This can be served cold.
  • If you have cheese lovers in the family, a little parmesan sprinkled over the top is excellent.


I hope you enjoy it as much as we do!

Copyright Information For The Gracious Pantry


Clean Eating Garlic Asparagus Penne Pasta

A delicious yet simple dish you can enjoy any night of the week. It makes great leftovers for lunch the next day too! I always make a double batch.

Course: Main Course, Pasta

Cuisine: American

Yield: 4 servings

Calories: 489 kcal

Author: The Gracious Pantry


  • 1 lb. whole grain penne pasta (cooked separately to package directions)
  • 2 tbsp. olive oil (+ more if needed for cooking)
  • 1 lb. fresh asparagus (cleaned and roughly chopped)
  • 12 medium garlic cloves (minced)
  • salt to taste
  • 1/2 cup fresh parsley (chopped)


  1. In a skillet, warm the oil.

  2. Add the asparagus and sauté for about 2 minutes.

  3. Stir in the minced garlic and add a pinch of salt.

  4. Continue cooking until the asparagus is cooked to your liking. (Add more oil if the pan dries out)

  5. When done, add the pasta to the skillet and stir to combine everything, seasoning with a bit more salt if needed.

  6. Garnish with fresh parsley and serve.

Recipe Notes

Please note that the nutrition data below is a ballpark figure. Exact data is not possible.

Nutrition Facts

Clean Eating Garlic Asparagus Penne Pasta

Amount Per Serving (0.25 the recipe)

Calories 489 Calories from Fat 81

% Daily Value*

Total Fat 9g 14%

Saturated Fat 1g 5%

Sodium 16mg 1%

Potassium 526mg 15%

Total Carbohydrates 90g 30%

Dietary Fiber 2g 8%

Sugars 2g

Protein 19g 38%

Vitamin A 29.8%

Vitamin C 20.9%

Calcium 8.8%

Iron 39.2%

* Percent Daily Values are based on a 2000 calorie diet.

from The Gracious Pantry

Episode 415 – Bill Parravano – The Knee Pain Guru


For Episode 415 we have guest Bill Parravano. Bill is “The Knee Pain Guru”. He has over 25 years of martial art and bodywork experience understanding movement and tensions patterns that lead to physical pain. Bill believes the nervous system holds the keys to the body’s healing. It bridges gaps between what we currently know and the infinite number of possibilities for the body to heal in the realm of what we don’t know. This combination creates the shortest distance between a life riddled with pain to a high quality fully expressed physical life.

Listen in as we talk all about knee pain and knee health.

Show Notes:

00:48 – Pre-intro/Summary
1:57 – Introducing Bill Parravano and Bill’s background with Knee issues
4:26 – Studying different styles of bodywork – Orthobionomy and Systema
6:34 – Tension patterns
8:44 – How paleo came into play with Bill’s strategy
11:38 – Diet vs surgery for back and knee issues
14:30 – Meniscus tears, unnecessary and necessary surgery
15:45 – The difference between mechanical dysfunction and pain
16:48 – Bill’s process of starting with someone with knee pain
20:30 – Bringing awareness to the basics
25:21 – Conventional pain management vs getting to the source
26:25 – Common deficiencies and imbalances that are causing knee pain
31:30 – How to keep from getting knee problems, and gross motor movements vs intrinsic movements
37:50 – Where to find Bill


Website and 7-Day Knee Pain Reduction Challenge:
YouTube Channel:




Coming soon…



Keto Masterclass

The keto diet is one of the most effective ways to shed fat and improve your health. Keto Masterclass helps you start keto right, step-by-step, so that you can be successful long-term.

Learn More


Wired-to-Eat-RenderDon’t forget, Wired to Eat is now available!

Amazon, Barnes & Noble, IndieBound, iBooks

from The Paleo Diet

Monday, October 29, 2018

Weekly Link Love — Edition 1

From CrossFit to Cava + Giveaway

Friday was quite the jam-packed Quinn and Mumma day! It started bright and early before the sun came up – and by 7:15 AM, we were already on our third activity of the morning! 🙂

Quinn and I played Play-Doh while we ate breakfast together. On the menu for me: Toast with chive spread and a rice cake with Teddie peanut butter and banana slices + my usual iced coffee with vanilla collagen in my favorite tumbler, of course!

After breakfast (and more playing), we got ourselves ready for CrossFit. The workout was an especially fun one – save this workout for later! 🙂

After CrossFit, we headed to Rosa Farms for iced coffee and cider donuts.


Then, it was time for swim lessons. It was only Quinn’s third class, but I’ve already seen him make great progress with his comfort level in the water and swimming skills. At this rate, he’ll be swimming all by himself soon!

Back at home, we ate lunch and then Quinn went down for a (short) nap. Our epic 3-hour afternoon naps are beginning to get shorter and shorter. Even still, I had time to shower and throw on a quick brightening + vitamin c mask. The melasma on my forehead is no joke, but this mask + the Overnight Resurfacing Peel is definitely helping!

After nap time, we took Murphy for a walk around the neighborhood and then headed to the Boos + Brews event at the Derby Street Shops.

The event was jamming with lots of families and kids in costumes – we had quite the fun time! 🙂

We actually needed stop at Kohl’s for green pants while at Derby Street to complete Quinn’s Halloween costume, so we improvised with a unicorn horn for the Boos + Brews event! 🙂

After the event, we grabbed CAVA for dinner!

I could seriously eat a CAVA bowl everyday of my life – they’re so darn delicious!

And Quinn lovvvveessss their hummus and pita bread!

Speaking of CAVA, here’s your chance to win a $50 gift card to your local CAVA!

To enter: Just leave a comment on this blog post about your favorite CAVA bowl ingredient. Earn an extra entry by following CAVA on Instagram. If you already follow them, just leave an additional comment saying that. I’ll randomly pick a winner later this week!

FYI (and separate from the giveaway): You can get $3 to CAVA by entering your email here!

Question of the Day

What’s your favorite CAVA ingredient? 

P.S. The 10,000 Steps a Day Challenge starts on Sunday! If you’re interested in signing up, you can join here!

The post From CrossFit to Cava + Giveaway appeared first on Carrots 'N' Cake.

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