Grain Free Breakfast Pizza

INGREDIETS: 

For the crust:

  • 3 eggs
  • 1 cup full-fat canned coconut milk
  • 1/2 cup of coconut flour
  • 2 tsp of garlic powder
  • 1 tsp onion powder
  • 1 tsp Italian seasoning
  • 1/2 tsp baking soda

For the breakfast pizza:

  • 3 strips bacon
  • 1/4 cup scallions, chopped
  • 1-2 tomatoes, sliced thin
  • 2 cups spinach
  • 4 eggs
  • 1 tbsp fresh parsley, chopped

PREPARATION: 

Preheat the oven to 375 degrees F. To form the pizza dough, lightly beat the eggs and coconut milk in a bowl. Add in the coconut flour, baking soda, and seasonings and mix into a smooth batter.

Spread the batter onto a baking sheet lined with parchment paper, using a spatula to smooth into either a circle or rectangle. Bake for 18-20 minutes or until the top is golden brown. Remove from oven. Carefully flip over.

While the crust is baking, cook the bacon in a skillet over medium heat. Reserving the bacon fat in the pan, set the bacon aside to cool and crumble into pieces. Barely wilt the spinach in the leftover bacon fat.

Add toppings to the baked crust. Start with bacon, tomato, spinach, and scallions. Carefully crack eggs onto the crust. Sprinkle with parsley. Bake for 12-15 minutes more, just until the egg whites have set. Slice and serve warm.

Grain Free Banana Bread

INGREDIENTS:

  • 3 ripe bananas
  • 1 (15 ounce) can chickpeas (garbanzo beans), drained and rinsed
  • 1/2 cup melted butter
  • 1/2 cup chopped pitted dates
  • 1/2 cup almond flour
  • 1/4 cup honey
  • 4 eggs
  • 1 teaspoon baking soda
  • 1 teaspoon grated fresh ginger
  • 1 teaspoon ground cinnamon
  • 1 teaspoon vanilla extract
  • 3/4 teaspoon salt

PREPARATION: 

Preheat oven to 350 degrees F (175 degrees C). Grease 1 large loaf pan.

Blend bananas, chickpeas, butter, dates, almond flour, honey, eggs, baking soda, ginger, cinnamon, vanilla extract, and salt together in a blender or food processor until batter is smooth. Pour batter into the prepared loaf pan.

Bake in the preheated oven until golden brown and a knife inserted in the center of the loaf comes out clean, about 1 hour. Cool in pan for 15 minutes before slicing.

Chicken Corn Chowder With Lime

INGREDIENTS:

1 tablespoon olive oil
1 teaspoon cumin
1/2 to 1 teaspoon curry or chili powder or paste, mild or hot, to taste
4-5 cloves fresh garlic, chopped
1 medium sweet onion, diced
3 ears of corn, roasted, kernels removed
1 large sweet potato, peeled, diced
1 14-oz can Muir Glen Organic Fire Roasted Diced Tomatoes with Green Chiles
1 cup seeded, chopped fresh heirloom tomatoes- I used yellow and pink
4 oz. chopped roasted green chiles
1 quart light vegetable broth
1 14-oz can coconut milk
2 rounded cups* cubed organic tofu or cooked chicken pieces
Sea salt and ground pepper, to taste
A quick drizzle of organic raw agave, to taste
3 tablespoons fresh chopped cilantro
Fresh lime juice from 2 juicy limes

PREPARATION:

Heat the olive oil in a large soup pot over medium heat and stir in the cumin and curry or chili powder; cook for one minute to infuse the oil with spice.
Add the chopped garlic and onion. Stir and cook for five minutes. Add the roasted corn, sweet potato, canned fire roasted tomatoes, fresh tomatoes, green chiles; stir for a minute. Add in the broth.
Cover and bring to a high simmer. Lower the heat and simmer gently, until the sweet potatoes are tender, about twenty minutes or so.
Add the coconut milk and tofu (or cooked chicken). Stir and season with sea salt and ground pepper; and add a drizzle of organic raw agave to taste. Heat through gently- please don’t boil it.
Just before serving, add the chopped cilantro and fresh lime juice. Stir. Taste test. Adjust seasoning. The lime juice brightens the taste and accents the spice. Agave cools the hotness

PLAYFUL – Why So Serious? Come Play

Life has such a range of experiences from tragedy and despair to euphoric peace and joy. We don’t always remember the dynamic nature of life and can get stuck seeing it as mostly this way or that versus a play between them all. We can create a “way of being” or attitude that starts to purvey all situations. When it is marked by negativity, practicality, stinginess, or just seriousness in general life can seem like a real drag. This can seem like an innate part of our personality. We have all heard people say someone is a negative person or so serious all the time, etc. That is because it’s not enjoyable to be around such seriousness, nor is it enjoyable to be that way.
The good part is that this serious way of being is just a habit based on our negatively biased view of the world, which can change. We simply have lost sight of the magic, wonder and humor in life and need to rediscover that side of things. Mentally what happens is that we quite literally get stuck in the past. After some hurtful or disappointing event or long-term situation we stopped living fully in the present and started resisting the fun, bright, comical side of situations. The physical sensation is one of tightness, isolation and repression. It’s like we are punishing ourselves or others for those past things by not being happy now. And that self inflicted heart wound does hurt, in fact it takes years off our lives. The unhealthy stress creates chemicals that keep the body fighting a ghost versus taking care of more important things. Mental tension becomes physical tension as the mind and body are intimately intertwined.
To be so serious, we must be consciously push away the fun, joy, laughter because they always and quite naturally exist. Even in death and depression there is often one comical moment that squeaks through and like water bursting through a damn, everyone falls into tears of laughter releasing all that upset and tension. We just need to lighten up a bit, give up our positions, and be a little witty. Shake off the past and pay attention to the awesome things in the present.
When we have a playful mind, we look for the best things around us that we can play with keeping us more positive. Comedians have quite a skill for this, they take mundane things and draw out the curious, silly things about them that make us laugh and we love them for it. The saying laughter is the best medicine has merit as it sends chemical signals to our body that we are safe, all is well, so it can focus on all the functions to keep us healthy, versus fighting off stress. When we let ourselves have a laugh, or better yet make others laugh, we touch back into that beautiful, loose, connected, healthy space of the present moment.

Coach Gavin McKay

Unite Fitness Best of 2014!

UPLIFT – Simple Daily Choices Can Uplift Your Life

We tend to look outside ourselves for things that will lift our spirits, entertain us, and make us feel good about ourselves and thats okay. This is not an effective long-term strategy however unless what we chose is truly uplifted and bolsters our core being. If what we chose are cheap thrills and short term comforts they will leave us feeling empty and addicted, like we have a void that needs to be filled again. With trial and error we quickly learn the difference and so it’s a daily choice.

True confidence and joy must have strong foundations deep within our minds or they continually crumble. This emotional foundation is a set of beliefs about our personal value and the inclination of the greater world. If we see ourselves as faulty, damaged, less than and the world as a battlefield bent on servings us overwhelming challenges, than our spirit is chronically depressed. If we see ourselves as capable, good, brave and the world as providing us with gifts and workable challenges than our spirit is strong and flexible. While it may seem like a simple thing to change your beliefs it is more of a process, where experiences must back up the new ideas. This is where making choices about the places and people you spend time with becomes critical.

We are all human and cannot help but be impacted (physically, mentally and emotionally) by the environment, circumstance and people that surround us in any given moment. This is a good thing because it gives us ways in which to manage our experiences and nurture a positive view of ourselves and our world. We do this by uplifting all aspects of our lives as best we know how, which is where Unite wants to help. Unite’s purpose is to create an uplifted, intimate studio and program that attracts friendly, do-gooders to train smarter together: upgrading their diets and workouts in support of greater health and happiness.

All elements are important to living an uplifted life, so consider how you can upgrade a few of them:

  • Eat fresh, quality, healthy “uplifted” food
  • Rehabing your injuries will “uplift” every move you make
  • Spend time with people that “uplift” your spirit or you can uplift theirs
  • Clean and beautify your work and home spaces so they feel “uplifted”
  • “Uplift” your body by choosing safe, holistic exercise balanced with recovery
  • Find ways to slow down, reflect and be grateful and your mind naturally “uplifts”

By making these simple daily choices you will not only feel uplifted, you will become an uplifted person, capable of uplifting the world around you. Unite for an uplifted world.

Roasted Rosemary Almonds

INGREDIENTS:

2 cups skin-on whole raw almonds
2 tablespoons dried rosemary
2 teaspoons Kosher salt
1/4 teaspoon freshly-ground pepper
1 tablespoon butter olive oil

PREPARATION:

Assemble your ingredients and melt the butter or oil in a large skillet over medium-low heat.
Once the butter starts bubbling, throw in the almonds (making sure they’re in a single layer) and stir until coated. Add rosemary, salt, and pepper. Toast the almonds in the skillet, stirring often, until slightly darkened and aromatic (about 8 to 12 minutes). Remove almonds and place on paper towel until cooled to room temperature.

November Strength Playlist

November Cardio Playlist

Upgrade Your Thanksgiving To Slim Down!

Turkey, creamy mashed potatoes, sugary cranberry sauce, buttery stuffing and pie, lots of pie. This is what comes to mind when we thing of celebrating Thanksgiving with our families. We give in to the idea that we will spend hours indulging in some of the most calorie filled foods, only to vow to “be good” for the weeks that follow before we do it all over again around Christmas.
From the cheese ball and crackers before to the pumpkin pie after, Thanksgiving meals can weigh in at more than 4,500 calories and 229 grams of fat, according to the Caloric Control Council. That’s more than twice the number of calories most of us should eat in an entire day, and enough dietary fat for more than three days!
But Turkey Day needn’t leave you feeling so stuffed that you need to loosen your belt at the end of the day. If you’re cooking this Thanksgiving, then you’re in control of your own destiny because you can decide how much butter, cream and sugar goes into each and every dish. By making some smart substitutions for each recipe, you can easily save calories and fat without sacrificing flavor. A few years ago I began to experiment with upgrading my favorite family holiday dishes into less guilty versions, that were just as tasty. The responses I received from my friends and loved ones were the confirmation I needed to continue to find more ways to indulge guilt free and pain free. These recipes have now become our family traditions for years to come. Be sure to scroll down to the bottom of this article to try some of my favorite recipes!

My 3  Tips and Tricks to a Better Thanksgiving Dinner. Cheers to no longer feeling disgusting!


  1. Make your side dishes gluten free. Gluten is the protein found in what products (stuffing, breads, crackers etc.). Gluten acts like a glue in our belly (it literally is used as a glue to make things like envelopes stick together) You can imagine how it makes everything stick together in our digestive tract. Want to feel like there’s a big boulder sitting in your belly? Want the feeling like you have to hunch forward after your meal, because it hurts to stand? Then keep enjoying your gluten. I on the other hand decided about 3 years ago to try a different path, as I realized gluten wasn’t making me feel my best. I brought home a gluten free stuffing and as I reached for my second helping to my great surprise there was none left to be enjoyed. My family was so impressed by the fact that my stuffing tasting just like theirs, even better they said. As I left my relatives they requested that for now on we only have gluten free stuffing. SCORE!!!
  2. Make your side dishes mostly vegan. This is a great trick to decrease your calories. Substituting heavy creams for lower fat milks or even better for veggie/chicken stock. Using olive oil instead of butter can decrease your calories and fat significantly and you’d be surprised at how little of a taste difference it makes. I began to make all of my desserts vegan and to be honest I think they taste better! There is also a psychological difference when you know that what your eating isn’t that god awful for your health. You tend to enjoy yourself more and can really be in the moment with your food.
  3. Decrease your sugar. Go ahead blame the bird for making you want to fall asleep at the table, but just know that you are pointing the finger at the wrong culprit. It is a total myth that turkey makes us sleepy. Over dosing on sugar and carbohydrates is really what contributes to this state of comatose. Decreasing my gluten definitely helped me with this feeling, but what really does the trick is substituting refined sweeteners like white and brown sugar for lower glycemic sweeteners. My favorite is Coconut Palm Sugar.  Click Here for other sweetener alternatives. Making your cranberry sauce or baking with these sweeteners are so much better for your health and your waistline. My gluten free, vegan, pie made with coconut palm sugar is the biggest hit of our thanksgiving!
Click the links below to get some awesome recipes for your staples sides this Thanksgiving:

“Mashed Potatoes” -Made from cauliflower. You won’t believe how real this tastes!