Sourdough Discard Pancake Recipe

Apr 15, 2022

You're going to want to try to these Sourdough Discard Pancakes!


They are literally the fluffiest and most delicious pancakes I've ever had (besides my Protein Pancakes from Protein Bakes).


They're super simple and perfect for a weekend brunch, paired with some extra protein, of course!




Sourdough Discard Pancake Recipe



  • 2 cups cassava flour
  • 2 teaspoons baking powder
  • 1 teaspoon baking soda
  • 1 teaspoon salt
  • 1 cup sourdough starter or discard
  • 2 tablespoons maple syrup
  • 1 1/2 cups milk
  • 2 large eggs
  • 2 tablespoons butter or ghee



  1. In a large bowl, whisk together the cassava flour, baking powder, baking soda,and salt.
  2. Add in the sourdough starter, maple syrup, milk, eggs and butter, and mix until well combined.
  3. Grease a pancake pan or griddle with a touch of butter or ghee on medium heat.
  4. Pour about ¼ cup pancake batter and let cook until bubbles start to form on top.
  5. Flip the pancake with a wide spatula and...
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What I Eat In A Day For Fat Loss

Mar 30, 2022

You guys have been asking me to do a “What I Eat in a Day” post for a long time now, and to be honest, I’ve been a bit hesitant.


For a few reasons:


  • I never eat the same thing every day nor do I ever eat the same amount every day. Some days I eat more, some days I eat less.


  • I don’t always eat in a deficit. And you shouldn’t either! I have weeks in the month where I’m eating at maintenance, in order to keep my metabolism thriving and my hormones balanced. This is really important when losing fat in order to make it sustainable and less likely you’ll gain it all back.


  • I’m a small person, although I have built more muscle over the last few years, I’m still 5’1” and not majorly active and likely require way less food than you or the “average” female. Just because I eat it does not mean you should eat it. You might need more food, or you might need less food.



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Red Light Therapy: Stubborn fat, Cellulite, Anti-aging and More!

Jan 28, 2022

Today I'm covering all the fat loss, cellulite, and anti-aging benefits of red light therapy and how I’ve been currently using my red light.


Let’s start with all the benefits of red light therapy. Just like we need a nutrient-rich diet for our bodies to function optimally, we also need light nutrients!


If you’re struggling with any of these, you would likely benefit from red-light therapy:


  • Stubborn fat loss
  • Hashimotos
  • Hypothyroidism
  • Anxiety
  • Depression
  • Insulin Resistance
  • Infertility


Humans need both red and near-infrared light for our cells to function optimally. If you spend hours in the sun all day and use only fire by night, then you're probably all set - except almost none of us do this anymore.


Let me include a few screenshots from a book I recently read, Red Light Therapy by Ari Whitten:

The book talks about specific ways to use the red light, based on what you want to target, so you can refer there for more...

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How to Save Money on Healthy Food

Jan 26, 2022

I’m still in Santa Teresa, Costa Rica, and as I write this, it’s a very rainy morning here (hello, rainy season!).



To be honest, the rain makes working a little easier.  It’s not easy to be traveling in the most beautiful locations while also having to work most days - the amazing weather and beautiful beaches make me want to lie in the sun, surf, and eat all the fried plantains and seafood...but I know, I know #firstworldproblems.  I’ll stop complaining now, before you stop reading.


What has been easy while traveling, however, is saving money on food. Surprisingly, I have spent way less money than I did when I was living in one place in Los Angeles. I want to share some of my favorite money-saving (and healthy) tips with you:


1. Create a grocery list of real, whole foods and stick to it!

Whole foods are going to be way less expensive than pre-cooked or pre-packaged foods. If you make your grocery list of healthy,...

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The Health Books I've Been Reading

Jan 19, 2022


One of the habits I developed in 2021 is reading for 30-60 minutes every morning and it’s the one thing I will not be giving up in 2022. It’s my favorite part of my day!



I haven’t shared my recent reads in a while, so here they are:

The P:E Diet by Ted Naiman

Loved this book for it’s simple and practical approach to diet and exercise.  If you have ever been confused about the whys and hows of high-protein diets or which foods to prioritize for fat loss, this one’s for you. He also has a cooking essentials and strategies chapter that is perfect for anyone who is just starting on their health journey and finds cooking their own food intimidating.  Of course, there are some ideas I don’t completely agree with, but overall I enjoyed this book and recommend it.


The 4 Fat Loss Mistakes You're Probably Making

Eating healthy and doing all the "right" things, but still frustrated you're not seeing results?...

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Why Calories Don’t Matter

Jul 13, 2021


It’s been a whirlwind of travel these last couple of weeks. I left Mexico three weeks ago, where I had been for the past 4 months, flew to Colorado, then to North Carolina, and then to Connecticut, and now I’m back in paradise - in Santa Teresa, Costa Rica - where I’ll be for at least the next month. I am so happy to be back on the beach for the most delicious fresh, local seafood, papayas, and coconut water! And, of course, for the most gorgeous sunsets!



I wanted to share a few of the books I’ve recently been reading, since it’s been a while! I try to post interesting tid-bits and screenshots from my reads on Instagram stories, and so many of you always want to know what I’m reading, so here you go!


My reads have recently been a mix of nutrition, fitness, finance, and business. I’ve also been adding in some fiction and “fun” books to read before bed to help turn my brain off. Feel free to send over...

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Are You Getting Enough Protein?

Jun 20, 2021



I remember when I first hired a coach to work on changing my body composition. He sent me my daily protein target and I audibly gasped.


“What?? No way. Can’t do it.”


It was at least 3x the amount of protein I was currently having.  This was a few years ago when I was on a mostly plant-based diet and my protein intake was extremely low. I remember feeling extremely triggered and resistant - there was no way I could get that much protein.


It took me a while to get there, but when I finally understood the importance of getting enough protein - not only for my body composition but for my health - everything changed.


My body actually started changing. Without drastically cutting my calories. I felt satisfied. I had energy. And I wasn’t bloated all the time anymore.


Protein consumption is a topic I discuss with many of my clients and it’s one of the most important ones, after a general nutrient-dense diet....

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How to Stay Fit While Eating Out or Traveling

May 27, 2021


One of the biggest questions that keeps coming up with my private clients right now is how to get back into the world while still maintaining their healthy habits. It's "easy" to control your eating and your workout routine while you have no social or travel plans, but what happens when your weeks start to fill up with dinners with friends, weekend barbeques, and summer vacations?


While there are definitely challenges that come along with these social events, it doesn't have to completely derail your health. Personally, I've been traveling for 7 months now, but I've actually gotten leaner during this time. I've lost 6 pounds and 3 inches around my waist. A lot for my petite 5'1" frame.


Here's how....


My Personal Hacks for Eating Out and Traveling


Stick to protein-forward meals.

If you've taken my Fat Loss 101 courseyou know my thoughts on the importance of protein. This is my number one tip for you, both when eating out and...

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How to Eat 4,000 Calories and Still Maintain Your Weight

Apr 28, 2021


I recently celebrated my 38th birthday! I know, I can't believe it, either. And being on the Oaxaca coast, I couldn't think of anything I would rather do on my birthday than go eat all the delicious food here.  I ate about 4,000 calories worth (this is not an exaggeration, I promise you. I tracked it.)
















But, wow, it was worth it - the food here on the Oaxaca coast is some of the best I've ever tasted. I mean, the tamales melt in your mouth, the mole is super flavorful (and free of peanuts, yay!), and the meat is tender and delicious without using a ton of oil, like most cuisines do.


Whenever I have a day of eating this much food, or whenever I post stories on Instagram eating ice cream multiple times a week, I inevitably get questions about how I maintain my body composition eating like this. 


And today I'm...

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The #1 Mistake People Make on Low-Carb Diets

Dec 03, 2020


Low-carbohydrate diets can be great for weight loss.  However, when not done properly, low-carb diets can have adverse effects, as you may have personally experienced.  Headaches, fatigue, muscle cramps.  Sound familiar?


The number one mistake people usually make on the low carb diet?


Not replenishing their sodium and minerals!


Proper hydration is absolutely critical for weight loss - and health in general! Not only this, but hydration doesn’t stop at just drinking enough water- adequate sodium and mineral content plays an equal role in staying hydrated and combating fatigue and muscle weakness.


Low-carbohydrate diets can sometimes cause people to experience the “keto flu”- these symptoms can include headaches, fatigue, muscle cramps, irritably and weakness. What people sometimes get wrong is that these symptoms can actually more often than not be caused by low sodium - not being on a low-carbohydrate diet....

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