Tag Archives | Healthy

creamy avocado & sweet potato soup

This soup is seriously the PERFECT winter pick-me-up.  I made it a few weeks ago and I am obsessed.  I’m not gonna lie, I was really proud of how good it turned out haha.  Especially because I just threw random ingredients together and hoped for the best.


runorshine sweet potato soup


  • 2 large sweet potatoes (or 3 small ones)
  • 3 cups of chicken broth (or veggie broth if you prefer that instead)
  • 1-2 cups quinoa (cooked)
  • Garlic
  • Pepper
  • Sirracha
  • Avocado
  • 1 cup Almond Milk


  • Skin sweet potatoes and chop up into smaller pieces
  • Boil sweet potatoes until soft (usually ~10 minutes will do the trick!)
  • Drain sweet potatoes
  • Throw the sweet potatoes in a blender & add the broth
  • Blend until smooth
  • Pour soup back into pan
  • Add 1 cup of almond milk. (You can also substitute cream but it’s obviously not as healthy!)
  • Add cooked quinoa to soup (I prefer a lot of quinoa but you can obviously add less or skip all together)
  • Add garlic, pepper and sirracha to taste (The sweet & spicy is the perfect combination!)
  • Top with sliced avocado & enjoy!

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Clean Eating Mexican Dip

Clean Eating Mexican Salad - Run or Shine

After countless attempts, I have perfected the most amazing Mexican dip ever.  It’s usually gone in 10 minutes anytime we have a party at our house.  (Not exaggerating.) I love this dip – and not just because it’s so delicious.  It’s chock full of healthy vegetables and nutrients.  I don’t feel guilty eating it.  Sometimes I even make it as a ‘side salad’ and eat it by itself.  Here’s how to make it:



  • 1 can black beans
  • 1 can corn
  • Baby carrots (~10)
  • ½ Red pepper
  • ½ Green pepper
  • ½ Orange pepper
  • ½ Yellow pepper
  • ½ Red onion
  • Cucumber
  • Avocado
  • Feta Cheese (8-16 oz)
  • 3 T Extra Virgin Olive Oil
  • 1 lime
  • Cracked black pepper & garlic



  • Chop up the peppers, carrots and avocado into smaller pieces (size of a dime or less)
  • Skin, seed and chop up cucumber
  • Rinse and strain the cans of black beans and corn
  • Dice onion into fine pieces
  • Throw all of the veggies, beans, corn and feta into a large bowl & mix together
  • Squeeze lime
  • Mix lime juice, olive oil and black pepper – shake it up in a container for best results
  • Pour dressing over salad & enjoy!



  • You don’t need to use all of the different colored peppers.  If you only want to buy 2 peppers, I’d stick with the red and green and dice up each of the peppers rather than using only half.
  • If you don’t plan on eating all of the dip immediately after making it, skip the avocado and cucumber.  They go bad too quickly after being cut.  Also, keep the dressing on the side to avoid sogginess.
  • If there is a specific ingredient in the dip that you or a guest doesn’t enjoy, skip it!  This is just my favorite combination.
  • For a party, I usually stick with Scoops whole wheat tortilla chips.
  • For a healthier version, try whole wheat pita or eat by itself.  (I actually love it on its own and eat it often as a salad.)
  • It also tastes delicious in a wrap.


Make this dip for a party and trust me, it will be a hit!

Comments { 3 }

healthy blueberry oatmeal muffins




  • 1 cup fresh blueberries
  • 4T butter – softened
  • 2 eggs
  • 1 cup plain Greek Yogurt – I used Chobani
  • 1 cup whole wheat flour
  • 1 cup old fashion oats
  • 1/4 cup stevia
  • 1/4 cup agave
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda



  • Preheat oven to 375
  • Line a muffin pan with 10 tin liners
  • Mix softened butter, stevia, agave, eggs and greek yogurt
  • In a separate bowl, mix baking soda, baking powder, oats and flour
  • Slowly combine ingredients while stirring
  • Add in blueberries last.  I like to mash up the blueberries beforehand so that they mix well with the batter.
  • Pour batter into muffin tins
  • Bake for 17 minutes, checking periodically to make sure they don’t burn. (everyone’s oven is different!)



I got home from work today and I was really in the mood to experiment in the kitchen.  I based this recipe off of the banana muffin recipe (coming soon!) that I usually make and I was so pleasantly surprised with the results.  I love breakfast pastries – especially muffins.  Unfortunately I rarely buy them at coffee shops or bakeries because I know they’re all sugar.  This recipe is great because I not only used stevia and agave instead of sugar, but also oats and whole wheat flour instead of white flour.


They’re seriously yummy.  Not gonna lie – I ate two for dessert tonight.  I couldn’t even wait for breakfast.  Oops! : )


Let me know how they turn out for you!


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‘throw away three’ rule

It’s amazing what cutting things out of your diet can do for you. About 2 months ago, I (sadly) gave up 3 of my favorites. Wine, rice and bagels.

Rice was really hard to give up. It’s probably my favorite food. I know… I’m a weirdo. I replaced rice with quinoa and veggies as side dishes and I am actually growing to love quinoa more than rice. Quinoa is an excellent source of fiber and is often referred to as a ‘superfood,’ meaning that it’s chock full of nutrients

As for wine… I love it. I could drink a glass (or 3) of cabernet every night with dinner. However, I know that drinking wine is a waste of calories and it was preventing me from shedding off the extra few pounds I really wanted to lose. I’m a big proponent of moderation so I didn’t give up wine altogether. That would be crazy, right?! ; ) I decided to stop drinking during the week and allow myself to have fun on the weekends. Yes, when the occasional ‘girls night’ or dinner date with my boyfriend pops up during the week, of course I’ll indulge. Life’s too short. However, on a random Monday night when I’m snuggled up on the couch watching the Bachelorette with my best friend, it’s really not necessary.

I don’t know about you, but when I’m hung over, a toasted bagel with cream cheese is 100% guaranteed to make me feel better. It doesn’t help that there’s a Dunkin’ Donuts every 5 blocks in Philadelphia, either. (torture!) I gave up bagels and found some better, healthier choices for breakfast. For example, I keep a box of balance bars at my desk at work for busy mornings when I don’t have time to pack something. I make a batch of flourless healthy muffins with oatmeal and Greek yogurt almost every week. Recipe soon to come! There are SO many alternatives to bagels. At this point, I’m not even craving bagels on the weekends like I used to. My home-made muffins are so much better, anyway. : )

I’m challenging you. Try it out. What are the 3 things that you know you could do without? Are you cracking open a can of soda every day at lunch? Try water or green tea instead (0 calories). Are you constantly stopping at Starbucks for a Frappuccino? Stick with a black coffee instead. Making little changes – even if they are just on the weekdays – will eventually pay off and I promise you will see a difference on the scale and more importantly, in the mirror!


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clean eating homemade ice cream

I’m always craving something sweet after dinner. Tonight’s dessert was guilt free and so yummy. My boyfriend LOVED it, so it’s not just me : )

The recipe makes 2 servings.

2 ripe bananas
8 strawberries
1/2 cup almond milk

Blend in food processor or blender
Freeze for at least 1 hour


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Apples Boost Your Metabolism

Did you know that apples boost your metabolism?

After my run this morning I had an apple with 1/2 cup plain greek yogurt & 1/4 cup maple pecan granola. I’m not a fan of plan greek yogurt by itself; adding fruit and granola is a great way to make a delicious meal without the added artificial sweeteners. Yum!


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