So for today, I decided to take a stroll down my homepage to my blog roll which lists many of my favorite food blogs.

So I thought I would share some of their recipes and websites for wonderful references to great, scrumptious, and yummy eats! Of course I can’t forget to mention the many beauteous photos as well. I take no credit for these photos, and instead send kudos to these blog founders, authors and artists. Thank you for making me want to eat all and everything (especially being prego)!

101 Cookbooks:  January cleanses and detoxes


101 Cookbooks: Spicy Chickpea and bulgar soup recipe


Bev Cooks: Seared cod with swiss chard and roasted turnipscod3-2-605x900.jpg

Bev Cooks: For kiddos – Tuna melts 


Oh She Glows: Pumpkin gingerbread cookies veganveganpumpkingingerbreadmuffins.jpg

Oh She Glows: How to pack a weekend away in an hour (plant based)


I think it’s time to eat…





10 tips: Nutritional Educational Series – Making healthy food choices from Dancehealthier

10 tips: Nutritional Education Series – Making healthy food choices from dancehealthier!

  • Don’t forget about Dairy– Dancers need strong bones. Depending on your intake, on occasion, eating lower fat dairy products may be wise (however, absolutely not necessary) due to dairies high saturated fat content. Low-fat dairy products contain the same amount of calcium and essential nutrients but contain less saturated fats. However, watch for added hormones, preservatives, and antibiotics, or added sugar (plain yogurt + whole banana + flax seed). Moderation is the key. Another option is to eat Greek yogurt.

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  • Drink lots of Water – Goal, 8 cups a day. Before, during and after dance. As a dancer we need to drink more water because we sweat more than the non-dancer.

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  • Foods to eat less often – Processed foods (they contain unpronounceable ingredients, and are high in sugars/sodium/and often times saturated fats). Also moderate desserts and treats. Remember, too much or too little of anything creates bad eating habits. But desserts are ok to eat in moderation! Yum!

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  • Fill your plate with fruits and vegetables – Why not half? Choose colors and make your plate pretty. Red, orange, dark-green, yellow. Be sure to add them in creatively.

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  • Mix it up with plant protein – Very key for the life of an active dancer. Variety is helpful, beneficial and yummy too. Choose beans (pinto, black, white, red beans, split peas), soy products (tofu, tempeh, veggies, burgers, soy/almond dairy products), nuts, dried fruit, almond milk.

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  • Balance Meals – Every dancer is different, which is an ever so wonderful thing. Finding out how to balance YOUR specific plate is the first step to maintain a healthy lifestyle. Remember that eating healthy foods, eating in moderation (not omitting, or overeating), & eating consistently (not binging or fasting) are all healthy and ideal habits for a dancer to instill and maintain.


  • Power up with protein – Protein is essential in building and repairing muscles. Choose lean, low in fat cuts of beef, chicken meat, and turkey. Limit your seafood to twice a week and also remember, quality protein sources come from plant-based foods too. Eggs count too!

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  • Eat healthy foods – Eating healthy foods will absolutely make you crave the healthy foods, and less of the high fat/sugar/sodium foods naturally (Whole grains, dairy products, fruits, vegetables). It’s important for peak performance to acquire the essential macronutrients, minerals and vitamins from these foods to energize your body efficiently. Be sure to make your plates colorful.

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  • Energize with grains– At least half whole-grain/wheat. Examples: 100% whole grain/wheat, brown rice, and other whole grains (pastas, quinoa, cereals, crackers).

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  • Reach your goals – As dancers we want to be at peak performance. Treating your body with respect by giving it proper healthy foods, eating in moderation, and knowing what foods can benefit you the most is the key to your success.



I know, it has been awhile.  But, I must say that I have been recently motivated by a trip to Blakely Island, a private Island in the San Juan Islands.  From a deck, each night I was privileged & VERY thankful to overlook beautiful sunsets & the horseshoe shaped (& well traveled) Orcas Island.

Many parts of this trip were personally motivating, but in particular, for today’s case I will share I few of my adventures.

Fresh garden. Check. Green house. Check. Seafood caught that day. Check. A chef for a brother. Check. An ocean. Check. 2 fresh water lakes. Check. A four wheeler and dirt bikes. Check. Lookouts. Check.  Hikes. Check. Rocks, shells, bouquets, books, instruments. Check.  No mosquitos. Check. Wood fires. Check. Kayaks, rafts & Swimming. Check. Oysters, king salmon, prawns, octopus, clams, black cod, crab. Check. Oxygen. Check. Beer, lots of beer. Check. A five year old (Henry) as a pack leader. Check. A family member & amazing woman (Lindy) responsible for a wonderful home away from home. Check. A family to share this with. CHECK.

Now please know, that this home commune on Blakely wasn’t an easy feat & didn’t happen over night. Instead it has taken years of planning & living out a lifestyle of doing. Making a garden, creating a green house space that could facilitate growth of plants & vegetables that do not grow in a cool/cold Puget Sound climate, a wood shop to make essentials, places/things for rest/adventures/peace, & hunting and gathering doesn’t come easy.  Yet it is FUN, exploratory, purposeful, and not to mention, so healthy, refreshing and SCRUMPTIOUS.

I plan to share more with you, but for now please enjoy some pictures of what I mean & challenge yourself to pick a tomato, plant seeds, swim in a pond, breathe fresh air, &/or find a local butcher.  It’s a start to forming a healthy and purposeful life.

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 Puget sound look out spot & Lindy’s A Frame.

photo 2 Chef Marlow’s on the whim, man made Smoker.  Now permanent to Blakely Island.

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 Big Sis’s salad made straight from the garden located out the back door, 30 steps to  the left.

photo 1 copy 3 Mama Marlow enjoying Lindy’s green house by throwing a tomato to Pa Daddy-O  TMarlow in the AM.

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 North Beech.

photo 3 copy 2 Orcas Island.  I followed the arrow.

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 The night of following the arrow led to this.  Chef Marlow yet again.

photo Lil bro, Chef Marlow, taking a break & being bad A*#!!!


 Pyro boy time.  Looking at . . .

photo 5Puget sound. Orcas Island.

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 The bus. The path to a wonderful place. One filter.

A chilling love eats recipe – summer gazpacho!

Well, well! The count down until the start of Kansas City Ballet’s season is consciously underway.  As a matter or fact, we have just 13 more days.  It’s going to be a challenging first week as we dive into rehearsals of George Balanchine’s, Allegro Brilliante and Jerome Robbin’s flirtatious and fun work, Fancy Free.

So with that said, I have been busy in the studio getting back in shape, and most importantly, putting those pointe shoes back on. It never seems to amaze me how quickly my toes forget about the shoes that I eventually forget I have on.

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Yet, with 13 days left of summer vacation I decided to make a summer gazpacho filled with lots of in-season vegetables including tomato, zucchini and cucumber.  I promise to you that this nutritiously jam packed recipe will satisfy your craving for a chilling, tasteful, and refreshing summer meal.

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  • 2  garlic cloves
  • ½ whole red onion
  • 2 green onions with chives included
  • 1 whole large cucumber, diced
  • 1 ½ – 2 lbs of tomatoes, diced
  • 1 whole zucchini, diced
  • 1 dash of salt to taste
  • 2 cups tomato juice
  • ¼ cup extra virgin olive oil
  • 2 Tbsp of red wine vinegar
  • 1 ½ Tbsp white sugar
  • 6 dashes tabasco
  • 1 dash of pepper
  • A handful of cilantro
  • 1 small jalapeño (optional)
  • Sour cream (optional)


  • Combine all garlic and ¾ of all the scrumptious vegetables in a food processor
  •  Add 2 cups of tomato juice
  • Add olive oil, vinegar, sugar, tabasco, and salt
  • Food process just enough so the vegetables are finely cubed
  • Be sure to taste and add further pepper, salt or tabasco if needed
  • Garnish with remaining ¼ chopped vegetables, cilantro and a dollop of sour cream

Garlic and Onion, Oh my!

Garlic then have power to save from death, Bear with it though it maketh unsavory breath, And Scorn not garlic like some that think, It only maketh men wink and drink and stink.

Garlic and Onion, oh my is right! A little bit here, a little added there, a little bit more is not a bad idea. I know, some people jump up and down at the joy of the scrumptiousness of these two food and others may dip down lower in their chairs and cringe at the cognitive idea of even swallowing the same two things. May i convince you however to at least read up on the nutritional highlights of these foods. And may I add, I once was not a lover of garlic or onion, and now I can’t get enough of them. That’s why life can be so good. Too as we change and evolve as people, so do our taste buds.

Garlic, oh my!

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Did you know that Garlic is a member of the lily family and is cultivated worldwide? And that’s not all. Garlic is one of the oldest cultivated plants in the world. Side note – Any food dated back to the good ol’ days has to be good for you.

Garlic is an excellent source of vitamin B6. It provides manganese, selenium, and vitamin C too!  It has calcium, potassium and iron, all things dancers and athletes need lots of.  So eat up!

The compound allicin is the main culprit for the pungent odor of garlic. Thankfully allicin provides more than just garlic’s one of a kind smell. Allicin has been shown to be effective against common infections, such as colds, flu, stomach viruses, as well as more powerful pathogenic microbes, including tuberculosis.

Onions, oh my!

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Who knew. The onion, like garlic, is also a member of the lily family. Sounds about right though. White globe, yellow globe, red globe and green are the most common of onions. But this is not meant to leave out chives, leeks, shallots and pearl onions. Onions originated in Central Asia, from Iran to Pakistan and northward into the southern part of Russia. The pungency of the onion made it popular among the peoples of the world.

Onions are a great source of vitamin C, B6, B1, K, biotin, chromium and dietary fiber. And ladies be aware that onions provide folic acid too. Onions also have provide the enzyme alliinase, like garlic, which is released when the onion is cut (responsible for the crying effect).

Onions, like garlic, extracts to decrease blood lipid levels, higher the good form of cholesterol (HDL), and have a significant blood sugar-lowering action.

Both garlic and the onion both serve as a pre-biotic food that helps the growth of good bacteria. The antimicrobial activity is again is due to that smelly producing, yet somehow wonderfully satisfying compound allicin.

So eat them up, but maybe first apologize to your partner and blame it on the allicin. Or better yet, maybe get your daily dose once you get home.  Ooooorrr, maybe not!

Until next time! Thanks for reading today! And remember to dancehealthier.