How to Break the Fast

We all know what breakfast is, am I right? It literally means to “break the fast.” So clever, eh? But really. Breaking a fast from a night’s rest. Feeding our body and fueling it for the day.

In the Cotter house, we like to break the fast a little different each day. I know I know, some people have their go to breakfasts’ each and every morning, and that’s totally fine, but for us, we never know what our bodies will be craving come morning. We don’t eat right away, usually a little coffee first. And then BOOM, we know what our bodies want. Some days it’s a big hearty breakfast, other days it’s a quick smoothie, or even just GF toast and banana. But I’ve (we’ve) come to realize that we don’t plan meals well, we just crave them well.

Here are a few (okay more than a few ) ways we BREAK the FAST….

Fresh Fig and almond butter, carrot ginger grapefruit juice.


Coconut Creamed GF oats with egg, Paleo Bread toasted with butter.


Attune Foods Hemp Cereal or Hot Hemp seed and brown rice meal with yogurt and berries.


Cocoa Eggins or Basil Coconut Banana Protein Shake


Rum Raisin Dough Balls with Coffee or Kefir, fig jam, and goats milk yogurt


Love Grown Foods ANYTHING (hot Oats or Granola Clusters)


Gluten free and Dairy Free Oatmeal Cookie with tea or Grain Free Faux Rye bread with cream cheese.


Frozen Kefir, molasses, and GF muesli or egg and chicken sausage Breakfast tacos on corn tortilla.


Cheesecake Protein Poppers (grain free) or plain Kefir with Orange, cherry, cashew butter.


Egg Salad toasted GF sandwich (made with cultured cottage cheese) or a plain jane banana almond kefir yogurt smoothie.


Told you we are NOT creatures of habit when it comes to food. Haha.

I do have a point here. You see, all these foods BREAK the FAST and give us nourishment, energy, and well…LIFE. But what if applied this to the week, or even the whole month? Is there something you need to BREAK the FAST pace of life from. Will that thing FUEL you? Will it RESTORE you? Will it NOURISH you? Could be a week of rest from working out. Could be saying NO to other commitments in order to spend time RESTORING your energy at home or with family.


I realized this today as I was figuring out what I wanted for  BREAKFAST. I wasn’t too hungry, but needed the nourishment. Simple ingredients. The same goes with this week. I need a simple week to get me back on track.

And so it is..

Don’t worry, I’ll be around, just not writing. I’ll be back at the end of the week with a Kombucha tutorial Vlog and maybe a giveaway.

How do you BREAK the FAST? Do you?




If anyone would like to guest post, feel free to shoot me an email. No obligations what so ever though. Winking smile

Sunday Snapshots and Small Survey

I’ve never done a Snapshot Sunday or a Sunday scenes, but I thought I might start today. Why? Because sometimes Snapshots speak more than words. Yes?

Work, Play, Eat, Rest, Enjoy, Repeat. There are snapshots of each below, from working for Attunes at Whole Foods to Enjoying new wine and goodies from great Blends (thanks Jess and Jo).

So scroll down and ENJOY this 3 second post. Then if you don’t mind, help me answer a few survey questions at the end. Smile






What’s the survey? Oh just a little bit of my own thinking. I need advice. Advice on Healthy Bites.

Do we take a chance and invest in more? Do I stop? Do I wait it out in hopes that we will find someone who will invest in us?

If you’ve sampled or ordered Healthy Bites before, are you interested in them being available in stores? Or would you rather just use the recipes?

Do you think Healthy Bites are unique or are there similar bars/bites out there?

Any other feedback is appreciated.

I realize this is not really a survey but just a list of questions. But survey sounded better. Winking smile

Cheers and happy Slow Sunday!


No kitchen? No problem

Well, welcome Wednesday. I am so glad you are here. Just means the week is half way over. Which I need it to be.

You see, we’re leaving tomorrow. Yes, leaving for a work trip. This kind of sprung on up on us last minute. Oh say…. 2 days ago! WHOA!

I thought I was gonna get to go to Fitbloggin. But God obviously had other plans. In fact, I actually won a ticket to Fitbloggin. Did I tell you that?

Yep, I won a ticket about 2 weeks ago. I was stoked! I really wanted to go. I really wanted to go just to meet people and hug BLENDS (blog friends). I know, selfish, but true. What I didn’t take into account want that this ticket was only a ticket. It didn’t pay for food, airfare, or hotel. So I did what any blogger would do. Begged for a sponsor, pleaded in fact. I found no one. Sad face. I searched high and low in hopes that some company would sponsor me. But I think I was a little late to the game, as most companies already had sponsored bloggers going.

Oh well I said. There’s always BLEND 2013. I figured this was a sign that I needed to stay here, work on making extra money (cause we ALWAYS need that), and keep healthy bite orders flowin.

Well, little did I know that God had other plans.

He’s quite clever like that. Winking smile

We received an email about 3 days ago. An email from one of my husbands athlete’s he coaches. She needed help with an race she is putting on and she needed some help with her ironman training. Oh and of course, some good cooking.

We were her go to. I would help race direct, cook, etc. and the hubs would coach her and train few others. The perfect duo. The perfect JOB opportunity.

We took it, in fact, we jumped on it!

But there’s a catch. The house where we’re staying has no kitchen. Actually, it’s under construction. It was funny because I got this email saying that the house has no kitchen and was I okay with that? Would I freak out if I had no place to cook for everyone?

Guess what I said? …..NOPE! Not a problem. I thrive off this stuff. No kitchen, no problem. I’m bringing a blender and rice cooker in my bag. No joke.

I’m also stocking up on these items (Vega, larabar, chobani, attune cereal, and love grown just to name a few). Yep, a whole suitcase worth, well half are coupons, but you get the picture.


So a rice cooker and mini blender. Yep, i think that will do.


Lots of cold food meals like broccoli slaw, hummus, and turkey. Rice, quinoa, and oats in the rice cooker. A little hemp and love grown granola bowls, protein shakes/banana smoothies, canned fish and salmon on GF bread, Chobani yogurt and fresh fruit, and eggs that you can cook in microwave. Sounds good to me.


I’m thinking I might need a few of these kombucha cocktails to get me through it, but I’m ready.


I’ve got my game face on and I’m well hydrated.


So, does this count as falling into a good habit? Sporadically leaving the country for a last minute opportunity? Sure, why not.

wiaw fall into good habits button

Thanks Jen for letting me jump on it this week.

Have you ever had to cook for people without a kitchen? If so, what’s your go to meal?




I’ll post where we’re going Thursday. Hoping I get to post a bit while I’ll there, but not for certain yet. And if you’re going to Fitbloggin, have fun and hug each other for me please. <3

Thursday Things- Grain Free Recipe

I’m “KISS-ING” it today. Meaning Keep It Simple Stupid Silly.

Why? Because I can. LOL. No really. I can. Blogging doesn’t have to be a chore. It can be a way to share by doing just this. Keeping it simple SILLY. I constantly have to remind myself of this too!

Write for purpose and a for pleasure

Write for YOU and a little for others

Write a LITTLE and don’t worry a LOT

Write what’s REAL, not what’s…. NOT? Winking smile

Here goes.

God’s word this morning. Kinda blew my mind. This quote.

“When you begin to understand and live out the eternal truth that you are loved, planned, wanted and chosen by God, His perfect plan and highest purpose will naturally unfold before you each day. Remember, in His eyes, you are special and His plan for your life is simply for you to get good at being you.”

Goodness that’s good. For the full devotional, go HERE.


Simple Workout. Really. 3 moves, and some HIIT. Done.


Then there’s food.

Did you know it was National Celiac Awareness day? Let’s celebrate! Eat Gluten free tonight or the rest of the week.

Thanks to great companies for making quality gluten free food! Love Grown Granola, Udi’s Bakery, Erewhone (attune foods) cereal, and uh… HEALTHY BITES. Tee hee. Lots of other great companies out there, but these are just a few of my favorites.


And last, a recipe. A grain free recipe in honor of Celiac Awareness Day! Yes, it’s the fig coconut muffins. I finally got around to posting it. Sheeesh!

Fig Coconut Muffins (Grain Free)


5.0 from 2 reviews
Thursday Things- Grain Free Recipe
Prep time
Cook time
Total time
Recipe type: snack
Serves: 8
  • ½ cup almond meal
  • ¼ cup coconut flour
  • ¼ cup protein powder
  • 2 extra ripe fresh figs (i used frozen ones and thawed them out)
  • ½ cup almond milk (or other milk)
  • 1 egg
  • 2 egg whites
  • coconut extract (optional)
  • ¼ cup unsweetened shredded coconut
  • 2 tbsp greek yogurt or applesauce (optional if you want them extra moist)
  • cinnamon
  • ½ tsp baking powder
  • ⅛ tsp salt
  • vanilla extra or vanilla stevia (1/2 tsp or so)
  1. Smash your figs up or blend them up then place in a small bowl. Set aside. In another bowl, combine your dry ingredients, then slowly mix in your egg, milk, and optional yogurt.
  2. Beat or mix well. Finally add in your mashed fig and coconut shreds. Mix again thorough. Batter will be a little lumpy but thats okay. It's mostly the coconut shreds and fig pieces.
  3. Spoon into oiled muffin pan
  4. Bake at 350F for 15-17 minutes, depending on your oven.
  5. Let cool then enjoy!

What are you “KISS-ing” today? 




Heather, I know you can relate to this. LOL.

What I’m Enjoying Wednesday: VLOG


I am switching things up today. Instead of a WIAW, I’m gonna focus on a WIEW (What I’m Enjoying Wednesday). That’s cool, right? And instead of a wordy post, I’m gonna post more pictures and a vlog. Cool? Cool.

No really, it’s a busy month week. Lots of things to enjoy and lots of thing to share. But you know me, I forget things easily. So before I do, I’m posting it here.

What I’m Enjoying Wednesday…. here goes.


Texas Sunrises and a Savory Breakfast


Poached egg and vegemite and Grain Free Coconut Fig muffins. I promise to post a recipe of these soon!



Seeing this guy (aka the hubs) in my Monday Spin class and then seeing him back out on the road the next day. Happy Sherpa wife here! Winking smile



Meals at the table. Yes, the September challenge is still going strong. Only one meal we’ve had away due to different schedules. It’s nice to sit and catch up, no distractions.

Sausage ,Squash, and Slaw. I call this the Triple “S.”



All my gluten free goodies from the Expo. Oh my am I in heaven. The New Erewhon Buckwheat and Hemp cereal is my new go to snack.


And the paleo bread from unrefined bakery is a celiac’s heaven! I’ve had pb and banana for lunch or a late night snack almost everyday. It’s just so fluffy! Reminds me of my childhood.


These items are so good I actually vlogged about it. I know, clever eh? But I hope you enjoy my little schpeel.

Happy Wednesday friends!
What are you ENJOYING this Wednesday?

Gluten/Allergen Free Expo LOVE

I know, the title, sounds really exciting for a Monday, doesn’t it? LOL!

But let me dig a little deeper here. It’s Monday, you could use some brain cells for the week. K?

This past weekend I worked with Annelies form ATTUNE at the Gluten/Allergen Free Expo up in Dallas.


You see, when Annelies asked me if I wanted to help work the expo with her a few weeks ago, I knew I couldn’t pass it up.

One… I’ve been dying to meet Annelies. We have so many mutual friends and have exchanged several emails. It was a treat to get to me her in real life and work the whole day with her. Side note: Annelies is the online community manager for Attune Foods.

Two.. the hubs and I wanted a night away. Like a real night away. Dinner date, hotel, and you know.. hehe. Sushi night out in Dallas for the win! Winking smile


Third… I wanted to be able to give back to this great company (attunes). They have done so much for us in the past and are so generous. I am also a HUGE believer in their product. Real FOOD, dedicated kitchen for Gluten free cereals, quality ingredients, etc. I could go on forever here.


And fourth… I wanted to check out the new gluten/allergen free products as well as visit my favorite companies. Like LOVEGROWN granola! So glad I got to catch up with Maddy and give her some LOVE. Gosh I love that company as well. Again, good people, real food, QUALITY ingredients, genuine LOVE!


All these reasons for working the expo definitely made the weekend SUPBERB!


the one thing that blew my mind, more than any NEW product could do, was the people.

Everyone had a story.

Everyone had a journey.. to health or on their way back to health.

People came from across the nation to check out this expo. And yes, the allergy friendly food was plus, but the main reason (I found), was that they wanted to feel normal.  They wanted to know that others could relate to what they HAD or WERE going through.

I met moms and dads trying to feed their kids allergy friendly food, yet still trying to give them a “normal” childhood. Not letting them feel deprived, but still getting the nourishment they need.

I met older men and women who had misdiagnosed for 20 years. Who were told their pain and weight loss was just “stomach problems or IBS.” And after 20 plus years of feeling crappy (pun intended), they are regaining their health back.

I met newly diagnosed men and women who had no clue what to eat, what to cook, etc. and just felt at a loss with food choices.

All these stories, they broke my heart, but it also made me realize that we are here to support. To lend a ear. To give a hug. To encourage! I loved sharing my story and giving hope to others.

An allergy or disease doesn’t have to limit you, in fact, it can help expand your options! And nourishment? Yes, that does exist! With the right food, real food, quality food.


I could go on and on about this weekend, but the bottom line is I am thankful. Thankful for the many health issues that allowed me to EXPAND my options, meet great people, great companies, and discover a new love for health.

Cheers to that my friends!

I’ll be doing a few reviews of a few products I scouted out at the Expo, but for now I’ll leave you with my thoughts.


I know, a lot mushy words. Haha. It is mushy Monday! Or I guess you could call it a Marvelous Monday thanks to Katie.


Did you experience some unexpected thankfulness this weekend? 




I do realize my grammar is all over the place in this post. Don’t judge, I’m embracing it! Winking smile


Huge congrats to our friend Kelly who placed 2nd at World Champs this weekend!!!

Thirty Minute Thursday: Invest in the Best

Pinterest makes me smarter. Or so I like to think. No really, words of wisdom all over that place, am I right? Winking smile

Anyway, I saw this poster on pinterest the other day I couldn’t help but apply it straight to food!

Think about it….


Good FOOD ain’t cheap and cheap FOOD ain’t good (well, at least not GOOD for you). Hey, sometimes you just gotta satisfy those cheap thrills. Who doesn’t love the 50 cent Cadbury cream eggs these days? The hubs is taking FULL advantage of that right now. haha.

Anyway, back to my point. Good Food ain’t cheap but most of the time it ain’t too too pricey either. You must invest in the best, and invest in the best for YOU!

It’s taken us a while to figure out what brands, products, etc. are the best for US at the moment, but I think we have narrowed it down to our CORE GROUP. These are foods, supplements, and drinks that have gone with us everywhere and make us feel our best. And you know what’s better?

These are companies that we TRUST and VALUE as well.

Now that’s worth the investment.

So here’s to a thirty minute Thursday! Thirty minutes of looking at your grocery bill, looking at where your food is coming from, looking at what foods make you feel your best…….



These are a few of our favorite things.

Tell me, what are your top 3 food investments?




I’ve had so many extra GENUINE pics sent me, tomorrows Genuine Post (a PHOTO FRIDAY) will be EPIC! And I never use the word Epic unless I mean it.

The GENUINE Project

It’s late Monday night.  I’ve been meaning to write this all day, but you know life, it just happens. Winking smile  That’s kinda the theme of my life and I tend to go with it. Structure? hmmm, I’ll work on that…. someday.

As for now, I want to talk about a little ah-ha moment.

You see, I’ve noticed something that past few weeks. It’s a certain “attraction” or maybe it’s a “connection.” It’s called being genuine, and I just can’t get enough of it. I can see it someone’s smile, their words, their actions, their thoughtfulness.

I can see it in the everyday decisions, in the way we choose what to eat and how we take care of our bodies. It’s genuine care. It’s genuine ingredients, it’s genuine LOVE of life. Does that make sense?

I guess what I am trying to say is that I am lucky. Lucky to be surrounded by genuine people. Just look who I am married too! Genuine cutie pie hubs (I know, corny).

I am lucky to be able to be part of this genuine “communitythat not only tells you how it is when needed, but supports you THROUGH it all. Yes, you all know what I am talking about. You know THOSE GENUINE FOLKS!

I am lucky to be able to choose foods that nourish, that I know are real. And WE are lucky to have companies that believe in the same approach. They are passionate, they are real, they GENUINLY care about health.

Attune- Just one of the many brands that knows how to keep it REAL!

And delicious by the way!





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I’m not trying to promote here, I’m just speaking the truth i see in my life. And you know what? …

I’m  sure you can relate.

I’m sure you are surrounded by lots of GENUINE smiles…


I’m sure you are surrounded by lots of GENUINE fun and food…

wine fridayo-matic


I’m sure you are surrounded by lots of GENUINE hugs and kisses…


I’m sure you are surrounded by lots of GENUINE LOVE of LIFE…

Do me a favor, will you?

Email me a picture of your “GENUINE.”

I want to create a post with these pictures.

A post that shows HOW TO KEEP IT REAL. Winking smile

email pictures to cottercrunch (at) hotmail (dot) com


Cheers to being Genuinely CORNY,



Lindsay’s Tuesday Trainer is up tomorrow. Lots of “genuine” trainers share their stories! Smile with tongue out

All things Green and Winner

This is a semi wordless post. It’s not too important. Well, besides the announcement of the HEALTHY BITES winners!! Oh yea!

In order to not make it too lame, I will talk about my big realization this weekend. Green! Yep, it’s everything and I didn’t even notice before St. Patty’s day.

I know I know, important stuff!

Happy Sunday!

I see green, I wear green, I look green, I snack green, my breath is wintergreen, but thank goodness my breakfast cereal didn’t turn out green.



I definitely miss THIS green (New Zealand)


Oh and I pin things green… maybe a little too green but it’s still cute, right?


Are you sick of green yet?

NEVER! It’s actually my favorite color.

What was your GREEN this weekend?

Oh and last but not least… I’m greening grinning with excitement to announce the healthy bites winners.

These were randomly selected but I have to say, I love all these ladies and their responses are just plain AWESOME!

Congrats to the 2 Healthy Bites eBook winners.. Lauren and Sarah!!! You ladies had some crazy tell all TUESDAYS!


I’ll be emailing you the eBook soon!

And congrats to THIS WOMAN who finally get’s her hands on some

 Healthy Bites.


Email me your flavor choice and address woman! And good luck at your race today! Smile

Thanks to all who entered. I’ll be sure to do this again.

 Happy Sunday!