• The beets and Dijon mustard blend together to coat the greens in a delicious pink dressing.

    Sweet Dijon Roasted Beet Salad

      About a week ago, I received an abundance of beets. By abundance, I mean 10 lbs worth. Perhaps 20 lbs. It was A LOT! So I’ve been finding clever ways to add beets to just about everything I eat.   Have a chicken wrap? Top it with roasted beets! Make some cupcakes? Add some [...]

  • Only 3 ingredients!

    Sweet Dijon Dressing

      I make my own version of honey mustard dressing because the store-bought variety comes made with soybean oil and high fructose corn syrup. I’ve got beef with both of those ingredients, plus I like to avoid sugar whenever possible. So I make my own with just three ingredients: mayonnaise, Dijon mustard, and stevia [or [...]

  • Tropical fruit - papaya, mango, and pineapple - flavored cake.

    Mug Cake, Tropical Fruit Edition

      Now that I’ve discovered the magic of mug cake, I’ve been experimenting.  As I mentioned in a previous post, Mug Cake is the most amazing invention EVER! I won’t belabor the point further.   I had previously mentioned one single hiccup that made mixing ingredients a slight annoyance, but I have since discovered a [...]

  • Planning for Goal Achievement.

    Goal Setting and Planning

    This post provides guidelines on how to set goals in a manner that provides a plan of action to go along with your goals. The first half of the post explains the inspiration and genesis of the guide, while the second half is a bullet-point styled guide. The introductory portion of the post provides an [...]

  • Mango, Papaya, and Pineapple goodness mixed with a hint of flaxmilk.

    Tropical Fruit Gelatin “Cheesecake”

          A bizarre combination, based on sifting through a thousand different recipes to devise a dessert I could make with ingredients already in my fridge.  Oh, and it had to have decent macros.   I started with a single premise: I wanted to create a low-kalorie dessert with gelatin.  The CONCEPT of gelatin [...]

An amalgamation of nutritional science research, practical application of that research [recipes, mostly], and workout descriptions.
Any questions or comments will be ecstatically responded to by Alesin via alesin@before2after.net

Roasted Garlic Beets with Sweet Onion

May 27, 2013 - No Comments

I am incredibly lazy.  Well, at least from a cooking perspective.  I do not like spending much time in the kitchen.  [The only exception to that rule is when I'm preparing desserts, in which case my continual tasting of the dough keeps me going.]  So when it comes to cooking vegetables– it better take 5 [...]

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These lightly sweet greens pack quite a phytonutrient kick!

Sautéed Swiss Chard with Sweet Onions

May 27, 2013 - No Comments

  An easy way to cook greens and fit their array of phytonutrients into your diet. The recipe is gloriously simple and the result is a delightful accompaniment to any main meal.    

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Bigos with a Cajun Twist

May 27, 2013 - No Comments

I was craving some good old-fashioned home-cooked Polish food. I prefer to flavor my food with herbs and spices, while my Cajun husband loves to soak everything in Tabasco and red pepper seasoning. Since my poor tastebuds can’t handle the heat, we reached a compromise. [kitchenbug-your-recipe-appears-here-9883]

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Turnip roots are an excellent replacement for starchy potatoes — if you roast them and caramelize their sugars!

Roasted Turnips

May 27, 2013 - No Comments

Turnip roots are an excellent substitute for potatoes — but only if you roast them!   Roasted turnip roots have a little bit of a sweet and tart aftertaste, which I adore. The roasting process is essential for caramelizing the turnip sugars and mellowing out the turnip’s natural bitterness. In fact, turnips are 50% sugar! [...]

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Low Carb Paleo Chocolate Chip Cookies*

May 27, 2013 - No Comments

*Perfect rest day food. These are by NO MEANS a low calorie food. I ate an extraordinary amount of dough while preparing these delicacies. The nutrition facts provided are for a single cookie. [kitchenbug-your-recipe-appears-here-9879]  

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Weight Loss, Not Nearly as Pleasant as Weight Gain

December 12, 2012 - No Comments

In the last few weeks, quite a number of people have asked me how I lost weight after I tipped the scales at 180lbs in high school [180lbs at 5’5” = BMI of 30 = obese. For photographic evidence click here.].  I suspect the holiday season and its customary gluttony has sparked an increased concern [...]

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Cheesecake* with Strawberries

July 10, 2012 - No Comments

*high-protein, low-fat, and absolutely scrumptious I’ve tried a number of healthy dessert recipes in my day, and they always manage to taste, well, healthy. Not quite like the real deal, rather an acquired taste that approximates the taste of the original. NOT THIS RECIPE. This cheesecake tastes creamy and decadent. The strawberry sauce on top [...]

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Garlic Coriander Carrots

July 3, 2012 - No Comments

I ADORE this recipe, and I’m not a carrot fan, so that’s a testament to this recipe’s deliciousness.  It is virtually impossible to get me to consume the root vegetable known as a carrot.  It always seemed to me that it was hidden in the ground for a reason.  People who can munch on raw [...]

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RBBC [November 5th, 2010]

November 5, 2010 - One Comment

Warning: the combination of burpees and high knees may be hazardous to your mental health.  I will probably not be combining them into the same workout routine in the near future. This workout was painful and would require an incredible amount of willpower to complete solo.  Luckily I had my class members to motivate me [...]

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RBBC [October 29th, 2010]

October 29, 2010 - No Comments

Another Friday, another exercise class. So I’ve decided to detail what exercises I do in my Friday class at Shaw, which has been given the unimaginative name “Rock Bodies Boot Camp,” aka RBBC. The purpose is two-fold, so people can recreate the magic at home and, more importantly, so I can keep track of the [...]

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