Gluten-Free Rice Flour Pumpkin Skillet Biscuits

Crisp  on the outside...sweet and creamy like porridge on the inside.

Crisp on the outside…sweet and creamy on the inside.

Hello Your Fit Day Friends!

I want to let you in on a secret. Carbs are not evil. Really. They’re not. And neither are my Gluten-free Rice Flour Pumpkin Skillet Biscuits. Trust me on this one! It’s more about which carbs you choose, how you cycle them into your diet, and how to make them work for you.

If you haven’t read my last post, where I talk about why I’m using the Carbnite® Solution Plan, stop and click here first. That should explain it all. Well, a lot anyway.

Now, I’m all about helping you stay lean and fit, so some of the best times to indulge in my starchy treats would be:

  1. After a weight training session, preferably in the evening.
  2. When you’re on a Low Carb High Fat ‘diet’, where a re-feed of starches will help boost your metabolism. (Low Carb diets are typically low calorie, due to the satiating effects of fat. You are eating more fat, aren’t you?!!)
  3. Anytime,  because you really don’t care about all this carb timing stuff; you’re here mostly for the yummy gluten-free and sugar-free recipes, high carb or low carb; and because you want to impress someone with your gluten-free, sugar-free baking skills instead of serving them bricks. I know, I’ve had my share of them too!

So, I’ve decided to travel outside the box of my post-workout-world staples of straight-up sweet potatoes and kabocha squash, and get creative in the kitchen. And I’ll be delivering them to you one bite at a time, all gluten-free and sugar-free!

First, I thought I’d give my hand a try at making some biscuits. You know, those light, fluffy, flaky shortcakes, that catapult you into a state of carb-coma euphoria.

But when I was searching the web for “gluten free rice flour biscuits” I hit a stumbling block: I could only find super high-fat and sugar laden recipes, most of which included slow carb flours from grains and legumes. Not exactly what we’re looking for post-workout, or for a program like Carbnite®, which you read about here.

So after some searching and tweaking of recipes, I think I came up with a pretty good gluten-free, sugar-free, low fat biscuit. Sounds like an oxymoron, doesn’t it?

Ah ha! But it’s not! And to prove it, below is my modified version of a skillet biscuit I found over at The Daily Diatribe. I replaced most of the fat, and all of the applesauce (fructose), with Japanese pumpkin (Kabocha squash); and I used stevia instead as the sweetener, instead of the maple syrup.

You could use any type of dense starchy winter squash if you don’t have Japanese Kabocha pumpkins. Or you could use canned pumpkin. However, I can’t vouch for the canned pumpkin because I haven’t tried it yet. But I’m sure it would work. Although, I wouldn’t add any extra water to make a mash, since canned pumpkin is already the right consistency. If you do try it please let me know how they turn out in the comments below.

Mind you my version didn’t end up exactly light and fluffy, like regular biscuits.  Instead they are a bit flatter, crispy on the outside, with a creamy and sweet, baked porridge-like texture on the inside; and very carb-coma worthy!

I also saved out two 1/4 cup portions of the batter and baked them at 400 degrees F for about 30 minutes until the tops were a deep golden brown. They save you a bit of fat and I think they are just as crunchy and creamy and delicious.

I find both ways rather addicting.

For some extra added comfort I drizzled a few swirls of my homemade lemon-blueberry compote on top…Divine! (Recipe coming soon)

Some Variations to try:

Bacon Skillet Biscuit (I have not tried this as of yet, but I imagined it to be yummy?): Cook 4 strips of bacon until crisp. Cut each slice in half, so that you have eight pieces.  Crumble each 1/2 strip.  Gently press each 1/2 crumbled strip into each 1/4 cup of scooped batter before ladling onto skillet. Cook per directions.

Blueberry Skillet Biscuit (I have tried this and it is yummy!): Wash and pat dry 8 oz of organic blueberries. Divide into eight separate one ounce servings. Dust each ounce serving with rice flour. Add one ounce of blueberries to each 1/4 cup of scooped batter. Cook per directions.

Chocolate chip variation (I have not tried this yet, but chocolate with everything, including bacon, is yummy!): Measure out eight 1 oz servings of gluten free dark chocolate chips. Add one ounce of chips to each 1/4 cup of scooped batter. Cook per directions.

Savory Chive and Herb (I have tried this with my Ultra Low Carb biscuits-recipe coming soon-and they are Yum Yummy!): For savory biscuits you can fold in some fresh chives, or your favorite blend of fresh or dried herbs, to the mixed batter. Cook per directions

I hope you like them as much as I do. Please let me know in your comments below.

And don’t forget to sign up for my newsletter, in the above right hand corner, so you don’t miss out on the fun!

Biscuits that melt in your mouth

Biscuits that melt in your mouth…drool!

Gluten Free Rice Flour Pumpkin Skillet Biscuit
Prep time
Cook time
Total time
A sweet and savory biscuit with a hint of vanilla. Lightly cooked in coconut oil on your skillet makes for a crisp savory crust with a sweet creamy inside, similar to a thick griddle cake. You can also try baking these biscuits too.
Recipe type: Appetiser
Cuisine: Gluten Free
Serves: 8
  • 1 cup non-dairy milk (I used Whole Foods 365 Almond milk unsweetened)
  • 1 tablespoon apple cider vinegar
  • 1⅓ cups white rice flour (not sweet white rice flour or brown rice flour)
  • ¾ teaspoon baking soda
  • ¼ teaspoon salt
  • 2 tablespoons melted coconut oil
  • 4 tablespoons sweet potato mash (4 tbsp baked kabocha squash* with 1-3 tbsp of water to make puree the consistency of applesauce. This is important. This will depend on the moisture content of your winter squash. You will end up with slightly more puree than 4 tbsp. I usually add it all since it’s just a little bit more)
  • ¼-1 tsp liquid stevia, to taste. Start with small amount as it’s very potent.
  • 1 teaspoon pure vanilla extract
  • * You can also use winter squash such as acorn, butternut.
  • * You can also use canned pumpkin, but you don’t need to add any extra liquid to make it a puree, since it’s already the right consistency.
  1. Stir together the milk and apple cider vinegar and set aside to curdle. Begin heating a skillet on medium to allow it to get nice and hot.
  2. In a medium bowl, whisk together the flour, baking soda and salt.
  3. Add the oil, kabocha mash puree and vanilla to the milk and stir.(If making savory biscuits then omit vanilla and instead add your favorite spices, maybe onion powder, garlic, red pepper flakes, to flour mixture). These are still savory-sweet, if you stick to original recipe.
  4. Make a well in the center of your dry ingredients, pour in the wet ingredients, and stir together just until completely mixed.
  5. Add oil to your skillet(I just coat the pan), then scoop the batter into the skillet, using a ¼ measuring cup per biscuit. Try and shape the biscuits so they are high when you scoop them out of the measuring cup. (Actually, I whacked the pan to get them out; or you can be more civilized and use a spoon).
  6. Cook for 4 minutes, then flip. Immediately cover the skillet with it’s lid (or find something to cover it with) and cook for another 4 minutes.
  7. I didn’t have a top so mine were a bit flat, but they still puffed up.
  8. Remove from skillet and let cool about 5 minutes before serving.
  9. If they are not crispy for your liking, or you prefer the centers to be a bit more baked, you can put them into an oven at 350 for a few minutes to crisp them up.
  10. Best eaten warm.
You can also bake the biscuits in a pre heated 400 degree F oven for about 30 minutes, or until the tops are a deep golden brown. I kept biting into mine to see if they were done. After about 30 minutes of taste testing, and not much biscuit left, I proclaimed them to be delicious!

These freeze well in a zip lock bag. To reheat simply thaw and bake for about 5-8 minutes in a 300 degree oven or until crispy and crunchy again.

Nutrition Info for the Variations
Per Biscuit

Bacon: Fat:8.5grams; Protein: 6.5grams ; Carbs same as original

Blueberry: Carbs:29grams ; Fat and Protein same as original

Chocolate Chips(Enjoy Life Brand): Fat:13 grams ; Carbs:41grams ; Protein:5
Nutrition Information
Serving size: 8 Fat: 4 Carbohydrates: 23 Protein: 2
Crunchy on the outside, creamy on the inside!

Crunchy on the outside, creamy on the inside!


Posted in Carb Backloading, Carbnite Solution, Desserts, Food and Recipes, Gluten free, Paleo, Primal | Tagged , , , , , , , , , , | Leave a comment

Why I’m using the Carbnite® Solution Plan

9 Weeks Post Shoulder Surgery July 2012

9 Weeks Post Shoulder Surgery July 2012

Hello Your Fit Day Friends!

I know, it’s been a long time since I’ve updated my blog. Yes, I’m a bit of a procrastinator when it comes to blogging. But I have been working on this post now for a few months. Let me explain…

For those of you who are on my newsletter list you’ve already been updated weekly about what’s going on. For those of you who are now just joining us here at Your Fit Day, the news is that I had shoulder surgery May 10, 2012, seven months after my hips surgery, which was in October of 2011. I apologize for the gap, but life really got in the way of my life, not to mention blogging. But now that things are settling down I’m back. Yippee!

My body went through a lot of changes during both of these surgeries, especially right after the second one, my shoulder surgery. I lost a lot of muscle on the second surgery, the one for my shoulder. I did the best I could to maintain my fitness, but because I was so close in months post hip surgery to having major shoulder surgery on the opposite side of my body, I was quite limited in what I could do.

So here’s the update on what helped keep my metabolism humming as best as it could after my shoulder surgery, and my body from atrophying as little as possible.

Why The Carbnite® Protocol

Almost a year and a half ago, and about two months into my recovery from my shoulder surgery, I started a cyclic ketogenic diet, using John Kiefer‘s Carbnite®Solution plan as a way to help regulate my metabolism and carb intake ( which I tend not to take in when I’m not training). And I believed that using a cyclic ketogenic diet would help me through my recovery from recent shoulder surgery while not training. I wasn’t unfamiliar with Kiefer’s book, as I’ve referred and coached many friends and clients through it over the years since the book first came out.

I like Carbnite® because it has many similarities to some of the low carb and carb cycling protocols that I have used over the past two decades to maintain my lean fit body, as well as getting in shape for fitness competitions, events, and photo shoots. And also because Kiefer’s book is educational and explains well why you don’t want to go very low-carb for too long, and that eating fat is OK.

Yes!! I get to eat schmaltz!

Now, maybe I’m just a wee bit biased because several years back, when Kiefer lived in Oakland, CA, he helped me a great deal with my nutritional programming when I was doing a lot of endurance training along with my strength training. He was very generous with his information and gave me great advice…that worked.

But that aside, Kiefer is highly regarded as a fat loss expert, you can always count on him to present a ton of research to back up his programs and articles, and in my opinion he’s not the type of guy to shove a piece of schlock on the shelf.  I’d say he’s on my list of to be trusted fitness authors!

My Past 25 Year Diet Overview

I’ve only been following a strict Carbnite® protocol and ketogenic diet for about one and a half years now. Before this, and roughly for the past 25 years, the bulk of my meals were predominantly lean protein like tuna and turkey, deep cold water fishes, and vegetables.

I remained pretty low in fat (except what you would find in fatty fish), with small amounts of carbs cycled around my training times; sometime before, sometimes after, sometimes both.

And there were periods where I was even very low starchy carbs, relying mostly on veggies for carbs. I’ll admit, those were times I should have been eating a bit more starchy carbs with all the training I was doing.

About The Fat

It wasn’t until about four years ago that I even started cooking with added fats, instead of just using a non-stick pan.. My option was is coconut oil. The higher fat protocols were always very interesting to me, but being a child of the 80′s and 90′s I was part of the ‘low fat to no fat’ frenzy! This obviously changed as I learned more about keto diets.

I was also red-meat free up until about one and a half years ago (save for bison and buffalo when I could afford it, and the venison that my friend gave me during hunting season, which was seldom!). That’s when I added grass fed and pastured ground beef and lamb back into my diet, after abstaining for 35 years!! I can’t believe what I was missing!!

Slow roasted salmon collar and skin. Pure Omega 3's! Photo by Jos (

Slow roasted salmon collar and skin. Pure Omega 3′s! Photo by Jos (

You could say that before adding red meat back into my diet I was mainly a ‘tur-pescatarian’ ( That’s my made up name for a turkey/fish eater!). But I enjoyed mostly the fattier fishes, like sea bass (back then it was not yet on the endangered list and only $1/lb for the chowder fish), turbo, and fresh wild albacore; and especially the collars, skins, bellies and remnants of halibut (I now include salmon bellies, skins and collars).

Come to think of it, fat was pretty much seasonal for me. When the halibut were jumping, which was about six months of the year, I’d venture to guess that my diet was very high in natural fat from all of the pure fish oils that were in the skins, bellies, collars, and cartilage that I ate during the week.

Halibut collars

Halibut collars fresh from the fish monger! I would literally eat the entire collar…YUM!
Photo by Jos (

I mean, literally, I’d eat the sweet bubbling succulent fat that oozed from just under the fatty crispy skins, and spoon up the savory sizzling oil right from the oven skillet! I even ate eat the bones of the halibut and salmon too. I left leave nothing! I was like am a coastal cave woman! This is how I still love to eat.

Pump It Up

Now, back in the late 80′s and into the mid 90′s, I did the super-low-fat bodybuilding lifestyle of oatmeal, cream of rice, my veggie egg white omelets, (which I still love and eat) as well as eating five smallish meals a day. Yes! You know that diet I’m talking about!

Maybe it had something to do with the myth that eating more meals meant a machisma metabolism. But for me, having had disordered eating for a short period in my life, it was easier to wrap my head around smaller meals throughout the day, rather than eating larger ones more spread out. To me they were baby steps. And besides, it gave me back my power to be able to just eat, without stress, knowing it was building my body back up!

And I stuck with this low fat, multiple meal plan for many years, thinking low-to-no added fat, and many many meals, was the way to go. I’m not going to knock it, because I liked how I looked, felt and performed while I was training for bodybuilding, fitness competitions and endurance events.

And it was over the next several years, during the training for these events, that I learned more about how to use carbs for performance.

Cycling My Carbs

Although I eventually gave up sugar in the late 1980′s and early ’90′s, and cut down my overall carb consumption, I of course didn’t give up carbs completely while I was training, which was always pretty hard. I just limited carbs, in the right amounts, around my training, to make sure I had energy, my glycogen was replenished, and/or to prepare me for the next days training.

And if you know me, you also know that I’ve always trained with the intensity and volume of a Super HER-O Human!  (Well, up until my two surgeries, anyway). So, I needed carbs in my diet while I was working out hard. Remember, I was not keto adapted back then.

Note: When I’m talking about cycling carbs I’m talking about starchy carbs, not veggie carbs.

In fact, when I was about 16 weeks pre-contest in body building, and in my cutting phase, it was a very common practice for me to Zig Zag my diet and go five days lower/moderate calories and carbs, with the fifth or sixth day being a ‘cheat’ day eating anything I wanted (I still limited my choices to wholesome foods and didn’t go bananas, but I ate bananas!).

It was great for me mentally and socially, I never felt like I needed to binge, and I looked forward to it every week. I even made the day into a breakfast club, where each week my friends and I would choose a different breakfast spot in Berkeley to explore.

My favorite meal was a big, 1/2 inch thick multi grain pancake with smashed bananas on top, followed by non fat (usually sugar free) frozen yogurt in the evening! However, now that I’m learning more about the hormonal responses to food (which I’ll be writing about more later) I realize that there were years in my training that I probably could have cycled even more carbs, and fats, into my diet.

My Sugar Addiction Was Real And So Was My Cellulite!

But to be honest, ever since giving up sugar 25 years ago, after competing in my first body building show (I came in at 10.5% body fat), up until doing the Carbnite® Solution Plan, I’d had a fear of starchy carbs and sugar. And with good reason: because carbs and sugar can be addictive.

I know this personally, because I had a sugar (as in gum-balls) addiction from age 16-26 (I’ll be blogging about this in the future). Once I started eating them I couldn’t stop. And I’d buy bags full.

I was like Pavlov’s dog. Just the thought of going to the market made me plan out my route and do ‘drive-buys’ for binges. Drooling all the way! Just the thought of biting into that crunchy crust of sugar-coated gum made me salivate and run for that nearest gumball bin. As a result I carried a lot of extra belly and lower body fat during the periods when I ate them.

But here’s the thing: When I would give up the gum balls for a period of 3-4 weeks I would notice that the fat melted away like magic. After several trials of this new behavior I realized processed sugar was the culprit in making me fat and squishy. Because those were the only processed sugars I was eating by that time; besides the measured carbs I was using for recovery.

So after my first competition in the late 80′s, I gave up sugar for good, while continuing to limit my starchy carbs around my training. And I stayed naturally very lean and muscular as a result, with just enough fat in all the right places!

Sugar also made me quite lethargic and very emotionally depressed, which was another motivation for giving it up. I’m so glad I’m free of that addiction. But that’s another blog altogether!

In a nutshell, sugar and starchy carbs can make you fat if used incorrectly, and/or eaten in abundance at the wrong times, not to mention all the other unhealthy things it can do to your body.

And for us girls too many carbs and too much sugar (and well, just too many extra calories) can pack on cellulite…like it did with with me, on the back of my legs. Most of us girls struggle with that, and who needs anymore struggles! I didn’t, and I knew what the culprit was.

In fact, after finally giving up all processed sugar back in the late 80′s, and early 90′s after my first body building show, (it took me a couple years to really ‘get off’ sugar; and yes, I’m dating myself), and limiting carbs to support only my hard training days, I slowly got rid of all the fat on the back of my legs. Honestly it took many years of persistence, dedication and hard training so see it finally go away for good.

Deb's 8-pack Abs circa 1990

This is what cycling carbs will get you! This was my ’5 days on, one day off ‘ ‘cheat’ meal plan. One inch thick pancakes were my friend!

And as for the washboard on my stomach (which I’m lacking now after my shoulder surgery recovery), well, let’s just say people began to drop their laundry off on my doorstep!  I transformed my legs from dimpled to dazzling, and became a human washing machine to boot.

It was a lot of hard work, which included hard training sessions in the weight room, in the pool and on the track; while being mindful of how much I put in my mouth; and especially only eating carbs to suit my activity levels. So since then I’ve used carbs only to support my training. And I’m still sugar and processed-foods free.

But trust me…Nothing stays the same forever!! I had great success cycling my carbs strategically for many many years. But after back to back hip and shoulder surgeries, when I could no longer train like I had before, I needed to make some tweaks to my program.  And that’s why I decided to test out The Carbnite® Solution for a while and switch over to a ketogenic diet.

Are you still stuck on my weird gum ball addiction?!

Keeping The Fires Stoked

So, after my shoulder surgery in May 2012, and because my lack of training didn’t support eating carbs while recovering from surgery, I needed a program that would keep my metabolism humming, and not tank, while staying ultra low carb (ULC). As I’ll explain below, The Carbnite® Solution Plan would help me to do that. And… I thought it would be fun to use Carbnite® along with my clients! Talk about support!!!

Last night I ate cookies, cakes and pies-all homemade and gluten free of course! I'm 4 months post shoulder surgery on the Carbnite® Solution Plan

Last night I ate cookies, cakes and pies-all homemade and gluten free of course! I’m 4 months post shoulder surgery on the Carbnite® Solution Plan

So instead of falling into a completely carb free eating plan post surgery, I found that doing the Carbnite® plan seriously while rehabbing my shoulder, and while I wasn’t training with intensity or volume after surgery, would be a good way to put carbs back into an ultra low carb lifestyle; and keep my leptin levels and other hormones working in concert for optimum fat burning and muscle maintenance.

After my hip surgery(and here is Day 5 Post Op)it wasn’t such a problem since I could train my upper body, and do hard pool workouts, and utilize the starchy carbs to support my training. But without ‘training’ for several months post shoulder surgery, and knowing that I would be low carb, I knew that I would have to force myself to eat carbs so that my metabolism wouldn’t shut down. And at my age you have to do everything you can to help your metabolism along. I’m certainly not going to give up just because I had two surgeries!!

You see after staying super low carbs, even for as little as 7-14 days, your leptin levels (leptin is a hormone that helps regulate the thyroid so our metabolism stays on an even keel) start to decrease.  I’m not going to go into the science of how this works here, but if you are at all interested in making your body a fat burning machine I highly recommend the book , and to read Kiefer’s article about leptin here.

Here’s my Haiku:

“On Carbs”

Go long time with no,

Makes metabolism slow.

Eat carbs, now not low. -DebbyK

DebbyK’s Abridged Edition for Carbnite®:

After an orientation period of 9 1/2 days of eating Ultra Low Carb (ULC) of only protein, fat, and less than 30 grams of net carbs consisting of mostly fibrous veggies, (the purpose of which is to get your body into a ketogenic state so it adapts to using it’s stored fat for fuel; and to shut off an enzyme that potentially turns carbs into fat), on the evening of the 10th day you spike your insulin levels super high by eating high glycemic, insulin spiking, low-fiber carbs. The following day you’re back to the ULC part of the plan for another 6 1/2 days, with your next night of carb loading and insulin spiking on the evening of the 7th day. Now, rinse and repeat, typically every 5-7 days, depending.

Actually you want that spike higher than high. And it’s not just about one little dessert and BOOM! your done for the evening. And thank god, because that would be such a tease! Not to mention it would ruin the whole shebang.

No, instead it’s this lovely window of 6-8 hours (women may do better with the shorter period) in which you keep your insulin levels spiked by eating some of your favorite high glycemic foods. Yup! Eat, rest, rinse and repeat, about every two hours, starting this party at around 4 PM.

Get it? Carb ‘NIGHT’ !

According to Kiefer it only takes your body 6-8 hours of re-feeding it carbs to re-set your fat burning hormones and jump start your metabolism. Actually when you do this your body becomes a fat burning machine. Who knew!!

Now, even though this is a high insulin spiking re-feed, I still maintain a gluten- free, sugar-free, processed foods free-zone in my home (I’m a poet!). I like to describe my eating and lifestyle as ‘my own whole foods living with a primal flair. I try to eat in-season, fresh, whole foods that also have healing properties. Basically if it falls too far from the tree I don’t eat it! Although I admit it: I do use some Splenda  (which I’m slowly cutting out). Please don’t throw pebbles at me!

Some Cautions on Carbnite®

If you plan to use Carbnite Solution Plan, some things you’ll want to avoid in extreme quantities on this night of treats are table sugar and fat. And the timing of these two are very important; sugar in the first part of the night, and fat more towards the end.

This is because fat, eaten with high insulin spiking carbs, can potentially be stored as fat if eaten too early in the night, due to fat’s slow digestion time. So I limit the fat I eat on my treat night, and have it at the end of the evening, during the last hour or so.

And why not a lot of sugar? Well, for one, sugar is 50% fructose, and, as directly stated by Kiefer on his You Tube Video, “fructose, when you’re in an energy surplus, can be stored directly as fat”. Yuck! We don’t want that!!

Well, I just avoid sugar anyway since I’ve been committed to a life without refined sugar for the past 26 years and I don’t want it or crave it; and I limit fruit, since my body doesn’t react well to fructose anyway. So if you want to sweeten the pot, use dextrose as your main sweetener.

But, I love my bananas and berries as much as any Yogi Bear, so if Ido want fruit on my ‘Night Of Treats’ I have it, but limit it to small amounts, and try to have it early on in the evening when my depleted liver can use it. But since this is a night meant to enjoy yourself, if you want to have a french pastry, or some pancakes drizzled with maple syrup, by all means indulge yourself!!

Another NOTE: Carbnite® is marketed as a ‘power diet’ for fat loss. My intention for using this program was NOT to lose fat. It was primarily to have a structure that I could follow while maintaining my low carb lifestyle to (a) keep my fat burning hormones in check, and (b) use a ketogenic diet to help optimize my body ability to  maintain it’s muscle while recovering.

In fact, my goal since my last surgery has been to increase my weight and gain some of the muscle back that I lost. I have done both. In the last few months, however, as I’ve increased my calories, I have also gained some fat. My non-scientific speculation is that this is some sort of evolutionary protection from being so lean pre and post surgeries, while also going through two traumas so close together.

However, I do believe that I may be going through some hormonal changes as a result of the trauma, as well as age related hormonal changes, which may also affect the distribution and accumulation of fat. Does this concern me? Yes, a little bit. I’ll be honest I loved my six pack.

Well, I may only have a two-pack now, but I’ve packed some size back onto my booty and I’m happy about that!

My Plan

I’m not sure how long I’ll stay on Carbnite®. As of late fall of 2013 I’m feeling strong and I’ve started to train heavier again with my legs, glutes, and back. Plus, I’m back in the pool now after my shoulder surgery, and I’m starting to crank it up there too! So, I think I’m ready to start cycling some carbs back into my diet based on my workout schedule. Plus, I just like the look and feel of my muscles better when they are filled with glycogen throughout the week.

For that, I plan on going back to cycling more carbs around my workouts, the way I used to do when I was training with more volume, while maintaining the ultra low carb portion of the day.

I also plan on incorporating the latest research and fat loss principals that I’ve learned from Carb Backloading® into my program (see sidebar and click on that picture of those 6 pack abs!), as well as any new protocols in the field of nutrition, fat loss and metabolism that may give women approaching menopause a better arsenal for a healthy fight against fat. Whatever I decide, I’ll be sure to let you know…

As a fat loss coach I’ve added the Carbnite® and backloading protocols into my toolbox, along with  my other low carb/cyclic ketogenic and whole foods lifestyle plans. And my clients who are using these protocols are getting great results. Just take a look at my client Jos.

Gluten Free Rice Four Lemon Poppy Seed Muffins and Cakes

Gluten Free Rice Four Lemon Poppy Seed Muffins and Cakes

Plus, they’re having so much fun, which is key to any successful program.  I mean what’s not to like: rice puddings, porridges, pies and poppy seed cakes one night a week!

And succulent savory ultra low carb meals, like slow cooked brisket, with pan roasted, caramelized red bells and brussel sprouts the rest of the week!

In fact, I’m having tons of fun creating gluten free recipes to use for those who indulge in the low and ultra low-carb lifestyle, as well as for those times for treating and re-feeding yourself with some high-carb creative cooking…and baking.

And yes, they will all be in future posts,  if I can get myself out of the kitchen long enough to write them up!!

Only kidding…I promise, they’re coming.

And now… for some shameless self promotion!

If you want to know more about Carbnite® and if it’s right for you, or if you’re interested in losing body fat, gaining muscle, increasing athletic performance, or just living a healthy and fit lifestyle while using a whole foods based diet plan that is sustainable, then please email me so we can talk about how my coaching can help you.

What fat loss programs have you used? Are they working for you?


Posted in Body Makeovers and Transformation, Carb Backloading, Carbnite Solution, Nutrition | Tagged , , , , , , , , , , , | 2 Comments

Low Carb Pumpkin PieTartlettes and the Art of baking

Pumpkin Tartlette

Hand sculpted like a piece of art!

HI Your Fit Day Friends!

I Love Art! It’s no wonder since I grew up with an abundance of art and music in my home; from an opera singer mom to an impressionist painting dad, as well as my brothers, sister and myself playing our various instruments and doing our own crafty things. And during those years I  was drawn to jewelry making, knitting, claymation, ceramics, cooking, tile making,photography, painting t-shirts, terrarium building and landscape gardening, to name just a few!
So of course I would classify myself as the creative type, possibly a diva!

But like most of us life got in the way, and it was hard to keep up with my crafting. And as I got older I found myself not doing much more than making Holiday cards and cookies! Then about 14 years ago, after a tragic event in our family, once again I had this sudden urgent creative itch, which ran deep.

At  first this resulted in the medium of painting;. However, it didn’t take me long to realize I would never be Renoir or Van Gough. I can barley draw a line, let alone a circle. No, I was painting pots. You know, the red clay ones you buy at the garden store.  I bought a few, went to the art store, stocked up on color and started painting away; which only resulted in a bunch of pots in my house that reminded me of my 5th grade art class.  The passion was there but I needed more authenticity in its expression.

It didn’t take me long to realize that I should be building the pots I was going to paint, not buying them. I needed to get down and dirty in some clay; really make something… or attempt to anyway. So I found a ceramics studio in Oakland-near my apartment and conveniently right next door to my pool-signed up for a class, and fell in love with the art of building and molding things out of clay.

After a couple years of this, and a house full of eclectic pieces, I considered myself an artist and was energized by the thought of just going to class. I dreamed about pottery as much as I did about lifting weights!

But then, tragically, the studio closed down for renovation. Unfortunately I couldn’t find another suitable place to do my craft, since they were too expensive or too far a drive. And when the City of Oakland’s Studio One finally did open it’s doors again, in it’s swanky new building, the price for a session had nearly tripled. While my tax dollars had supported the building of a new art studio my budget was unable to support taking a class. So my art fell to the wayside.

Well, kind of. Fitness has allowed me to sculpt not only my own body but those of 100′s of others’. But with my recent two surgeries, one on my hip in October of 2011, and another on my shoulder in May 2012, it’s been hard training clients, do art, or even garden (and won’t be able to garden for several months). But that craving to create has never ceased. And it’s getting stronger.

Fast forward 12 years later

My passion for creativity has surfaced again and it’s like a tsunami! But now I have found a new art medium:  the art of baking. And so here we are, at my fitness blog, drooling over pumpkins, pies and nutty crusts, and who knows what else that lies ahead!

What I really love about baking is that, just like working with clay, I can dream up anything; and using all my senses I can bring it to life. My hands now work again as they did with clay: I mold and shape the dough,  I mix the ingredients into batter, and  I fire, or now bake, what was once raw. And just as I did with my clay pieces, I hope my baked ‘piece’ turns out as intended. Sometimes it doesn’t because ovens, as with kilns, can be testy and temperamental,  having their own intentions. And sometimes I end up with a flop! But who cares. I love the whimsy of both: art and baking.

So making my pumpkin pie tartlettes brought me back in time… to the old Studio One ceramics class.  There you would find me one with the clay, transformed with intent, immersed in another world, throwing, plying and molding the mound with my hands; and bringing to life the various shapes and beings that I had no idea could come forth from the tips of my fingers. Just as it was with clay I now find myself in my closet kitchen-my culinary studio-hovered over my counter top doing the same.

Today I’m working with ground nuts, like I did with clay, and molding the delicate meal into a vessel that holds my leftover pumpkin pie batter, which is then baked into the mini, sweet, aromatic pumpkin pies. And let’s be honest, it’s a lot easier to lick your hands when they’re filled with ground nuts than it is if they’re yucked up with mud.

These spicy tartletes are 1/5th of the leftovers from my Perfect Paleo Pumpkin Pie. But you can make and use the entire batter which will yield about 26 mini pies.

I also did a new take on my Nutty Crust and Pumpkin Pie Batter, using more spices. Hope you like it. Let me know in the comments!

Low Carb Pumpkin Pie Tartlettes
Prep time
Cook time
Total time
A creamy rich mini pumpkin pie, with a spiced, slightly salty crust, that I make from the leftovers of my Perfect Paleo Pumpkin Pie.
Recipe type: Dessert
Cuisine: American
Serves: 6
  • 1 Cup Leftover pumpkin pie batter from Perfect Paleo Pumpkin Pie or 1 cup or your own leftover pumpkin pie batter.. Or the entire batter if you want to make 26 tartlettes.
Pumpkin Pie Batter
  • 2 cups pumpkin, mashed ( I use real sugar pumpkins, not canned. If you use canned pumpkin use 1 15oz can but results will vary)
  • 3 large eggs
  • ¼ cups Vanilla Whey Protein Powder
  • 1 can (15 oz) coconut milk, canned, full fat
  • 1 teaspoon liquid stevia – vanilla cream flavored
  • 1 teaspoon Pure vanilla extract (Use 1 more tbsp if no Vanilla cream stevia)
  • 2 teaspoons cinnamon, ground
  • ½ teaspoons nutmeg (adjust to taste)
  • ½ teaspoon ground ginger (adjust to taste)
Nut Crust
  • ½ cup, whole almonds, raw
  • ⅔ cup, ground hazelnuts, ground
  • ⅓ cup Finely ground, blanched almonds
  • 1 tablespoon walnut halves, roughly chopped (OPTIONAL, as these were all I had left so I used them!)
  • 2 tablespoons coconut oil metled
  • 2 teaspoons cinnamon, ground
  • ½ teaspoon ground ginger
  • ¼ teaspoons fresh ground sea salt
  1. Pre heat oven to 350 degrees F
  2. Line 6 muffin tins with liners (you will have approx. 6 tbsp of crust batter left over, which you can make into shells for something else!)
  3. Combine all ingredients into food processor or blender. Pulse or grind til combined and meal sticks together in small beads. Make sure to stop before nuts have become butter.
  4. Using 3 Tbsp of nut batter per muffin liner gently mold into liner making sure entire cup is covered in nut batter. Make sides are thicker than bottom and batter goes to top rim of liner.
  5. Bake at 350 for approx 10 minutes
  6. Let cool 10 minutes before filling
  7. Make pie batter while waiting for crusts to bake (If not using leftovers, of course)
  8. Be careful not to eat the pie batter while waiting, it tastes that yummy!
  1. If using frozen leftover batter bring to room temperature and set aside and proceed to CRUST direction.
  2. If using your own batter results may vary as well as nutritional information. I highly suggest making my lovely Pie batter.
  3. In a blender or food processor add pumpkin, eggs, spices. Blend until combined. Slowly add coconut milk and continue blending until combined. Recipe makes 5 cups of batter. Approximately 1 cup of batter makes 6 tartlettes.
  4. Gently add Approx 3 Tbsp of pumpkin batter into each of the nut crust lined muffin tins.
  5. Bake for 18-25 minutes or until center of tartlettes are firm.
  6. Check at 20 minutes and pull out of oven before tops of tartlettes turn brown
  7. It’s smelling really good right now!
  8. Let cool 5 minutes
  9. Keeping the tartlettes in the liners, remove from tins and place in open Tupperware container.
  10. Place in refrigerator to set for an hour, and keep your hands off!
  11. Store loosely covered in fridge. Will keep for about a week, if they last that long uneaten!
The entire batter will make approximately 26 tartlettes. You will need to triple the Nut Crust recipe.
Nutrition Information
Serving size: 6 Calories: 201 Fat: 20 Carbohydrates: 7 Sodium: 133 Fiber: 2.8 Protein: 6.65

Pumpkin Tartlettes

Gluten Free Pumpkin Tartlette

Posted in Carbnite Solution, Desserts, Food and Recipes, Gluten free, Paleo | Tagged , , , , , , , , | Leave a comment

Perfect Paleo Pumpkin Custard Nutritional Information And Fat Loss Tip

HI Your Fit Day Friends!

It tastes as good as it glows!

It’s that time of year again : pumpkins and parties! And that means we’re worried about our waistlines. So it’s no wonder I’ve been getting a bunch of requests for the nutritional information for the custard portion of my Perfect Paleo Pumpkin Pie.

This custard is so yummy you don’t even need the crust. It would be great just served warm in ramekins, straight from the oven, drizzled with some coconut butter, heavy whipped cream or maybe even some whipped coconut milk. So here’s the nutritional breakdown so you can go to town and be creative with my custard.

According to the line on my blender the recipe yielded roughly 5 cups of custard. Since I was only able to fit 4 cups of custard into my pie crust my recipe reflects only 4/5ths of the batter. So make sure you take that into account when you make your pie.

And remember this is great for an Ulta Low Carb (ULC) program like Carbnite Solution as well as the ULC portions of the day during Carb Backloading. It’s healthy for diabetics, and for those who are watching their sugar intake. Well, shouldn’t everyone? At least during the day.

Fat Loss Tip

In fact if I can give ONE piece of advice right now for losing body fat it’s this (and don’t worry, there are more to come!):

Don’t eat carbohydrates (sugars) in the A. M. That includes any form of carbohydrates, including milk, oatmeal, cereal, as well as fructose (this list is not all inclusive). Yup, that means fruit and juice. When you eat carbs in the morning, as well as throughout the day, your body shuts down fat burning and instead, and I’m not going to get scientific here, (I’ll let Kiefer do that) starts pushing those carbs into fat cells. UGH!

You see our bodies are insulin sensitive in the morning. And contrary to what most of us have been taught, after a night of fasting the body is in the fat burning mode in the A.M.. But cortisol levels are still high. And high cortisol levels plus food, especially carbohydrates, equals less fat burning and more fat storage. So why mess up what nature intended! In fact you should wait at least 2 hours upon waking to eat anything, so that your body can keep it’s fat burning furnace stoked. If you have to eat anything stick to fat, like a tablespoon of coconut butter  or even grass fed heavy whipping cream in your tea or coffee.

Kiefer, from explains the science behind all of this in his very educational and easy to understand interview on Robb Wolf’s podcast. I highly recommend tuning in while your scarfing down my low carb pumpkin pie, of course!

So make sure that when you’re eating your carbs you take them in the late afternoon or evening, or even before bedtime. Who would of thunk! If you make this one change in your diet you’ll most likely lose body fat and see a difference within a month. Give it a try and stop back and tell me if your pants are falling off!

That’s why my Perfect Paleo Pumpkin Pie, even including the nut crust, is great during the day. It has minimal carbs and won’t promote an insulin surge, causing those nutrients to get stored as fat. So you can have your cake pie and eat it too!

P.S. I didn’t put the above links on the post for the lovely colors. Please click on them to learn some great stuff about how your body either burns fat or stores it, plus more…!

So indulge, please!

Perfect Paleo Pumpkin Pie Nutrition using only 4/5ths of the batter below (without the crust)

Perfect Paleo Pumpkin Pie Nutritional Information
Nutritional information for the pumpkin pie custard using only ⅘ths of the recipe
Recipe type: Dessert
Cuisine: American
Serves: 16
  • 2 cups pumpkin, mashed
  • 3 large eggs
  • ¼ cups Vanilla Whey Protein Powder
  • 1 can (15 oz) coconut milk, canned, full fat
  • 1 teaspoon liquid stevia – flavored
  • 1 teaspoon Pure vanilla extract
  • 2 teaspoons cinnamon, ground
  • ½ teaspoons nutmeg
  • ¼ teaspoon ground ginger
  1. Make the filling as per instructions here:
  2. READ THIS CAREFULLY! Fill your pie crust or ramekins with ONLY ⅘ths of the pie filling if you want your pie to reflect the macro-nutrient information for the Perfect Paleo Pumpkin Pie.
My Perfect Paleo Pumpkin Pie uses only ⅘ths of this batter. Each Serving of pie =3.75 TBSP of the ⅘ths batter used. You will have about 1 cup left over of batter. I did not account for that cup in the nutritional information above.   Nutrition For Total Batter(if you are using all of it!): Calories: 1388 Fat: 113g Carbs: 58g Fiber: 16g Protein: 53g Below is the nutritional information for just the ⅘th of batter I used in my recipe. Enjoy!!
Nutrition Information
Serving size: 16 Calories: 56.9 Fat: 5.65 Carbohydrates: 2.9 Fiber: .8 Protein: 2.65


Posted in Carb Backloading, Carbnite Solution, Food and Recipes, Gluten free, Nutrition, Paleo | Tagged , , , , , , , | 1 Comment

Low Carb Nutty Pie Crust

HI Your Fit Day Friends!

Paleo Pie Crust

This is basically a big nut cookie!

I’d been pondering a while on what would be the best low carb pie crust for my first pumpkin pie – while also being suitable for Ultra Low Carb meals, including the Carbnite Solution Diet Plan and Carb Backloading program.

Since giving up grains about 15 years ago, my Mom’s sweet, light and flaky, cinnamon-y pastry flour pie crust was no longer an option. I remember helping her in the kitchen, learning how to roll out the dough and laying the dough dipped pin over the pie plate. But the best part of pie making for me was collecting the falling waves of cut and crimped dough into my powdery hands, dousing them with cinnamon and sugar, and baking them until tender and flaky into my ‘pie crisp cookies’. They were little drops of buttery flakes that melted on my tongue like snowflakes. But my tummy, digestion and skin are so much better for giving up gluten and grains ( I do eat rice on my Carbnite!).

So my quest was to make a crust that was as alluring as a traditional one, which would also pleasing to the Paleo pallete!

To stay gluten free and low carb, coconut flour was certainly option.  But I decided I wanted to make this crust with nuts only. To bind it together I would need a fat. Yum yum, fat!

My options were butter, lard, coconut oil…and maybe some of DebbyK’s coconut butter. Well, since I don’t eat dairy butter was not really an option for this crust (but don’t let me stop your grass fed butter dipping addictions!).

And straight lard in a nut crust just didn’t seem appealing to me with pumpkin pie.

I thought coconut butter, since it’s so thick, might seize up and make the nuts harder to spread, which would result in using a lot more coconut butter – quite possibly my entire jar. And truth be told I’d rather eat DebbyK’s Coconut Butter straight out of the jar than dump most of the jar into my pie crust. I confess, I’m an addict.  Although, I do intend to try using the coconut butter in my next pie crust, so stay tuned!

Since this was my first pie crust I hopped to the web to get some inspirations and see what others, who are gluten free and primarily primal, had cooked up. Although the tart crust from Elenas Pantry was inspiring and looked tasty, I decided to exclude the egg, make it a nut medley, and throw in all the nuts I had in my fridge instead of using only almond flour.

The first crust I ended up with (without cinnamon because I forgot to add it in-oops!) sent wafts of sweet nuttiness through my small apartment. It was so hard not to eat it up right then. But I was thinking of you, so I didn’t. Which was the right thing to do, because if I had eaten that crust/cookie I’d be stuck without a crust for my Perfect Paleo Pumpkin Pie, which I hope you are making right now for Thanksgiving. And when I added the cinnamon in a second testing the crust came out even better: sweet nuttiness! That’s the one you’ll find below.

Really I could eat this pie crust alone as a giant cookie it, tastes that yummy!

As a side: I got even more creative with another crust for my tartlettes which I made from the leftover pie batter, and I added in 1/2 tsp ginger as well. Feel free to add a 1/4 tsp to the recipe below if you wish, and maybe even 1/4  tsp of nutmeg to marry the crust and pie together even more. If you do, let me know how it comes out.

Anyway, you’ll get to taste the tartlettes soon enough!

Here is my Low Carb Nutty Crust:

Nutty Pie Crust
Prep time
Cook time
Total time
A sweet nutty crust that tastes just as good as a giant cookie!!
Recipe type: Dessert
Cuisine: American/Paleo
Serves: 16
  • 1 Cup walnuts
  • ½ Cup almonds
  • ½ Cup almond flour (blanched)
  • ½ Cup hazelnut flour
  • 2 Tbsp coconut oil, melted
  • ¼ tsp salt
  • 2 Tsp cinnamon
  • Optional:
  • ½ tsp ginger
  • ¼ tsp nutmeg
  1. In a blender or food processor ( I only have a blender) add all pie crust ingredients.
  2. Pulse until nuts start to get crumbly. Be careful as to not allow nuts to start forming a butter.
  3. Continue to pulse until mixture forms a crumbly meal and comes together when pinched. Make sure you don’t grind too much, you don’t want nut nut butter! Stop to scrape down sides as needed.
  4. Scrape out into mound in center of pie pan or dish
  5. Starting from middle work the pie crust out and up sides of pie tin. This part of pie making reminds me of hand building a bowl or plate out of clay! Allow for thicker crust up the sides. Bottom can be thinner.
  6. Bake for 10-15 minutes, or until it just starts to brown. Do not over bake!
  7. Remove and let completely cool before filling
  8. Pie crust can be made day ahead and stored in refrigerator
  9. To keep carb count low I slice my pies into 16ths.
  10. Feel free to make this 8 servings but account for your daily net carbs.
  11. Remember: If this crust is for a pie stay focused, think PIE, and Do Not eat this as a cookie!
This crust has been known to disguise itself as a cookie, so beware! It’s highly addicting. It can also be used as a crumble for muffin and cake toppings. Be creative!!
Nutrition Information
Serving size: 1/16 Calories: 125 Fat: 12 Saturated fat: 2 Carbohydrates: 3 Sodium: 38 Fiber: 1.63 Protein: 3
Paleo Pie Crust

This is basically a big nut cookie!




Posted in Carb Backloading, Carbnite Solution, Food and Recipes, Gluten free, Paleo, Uncategorized | Tagged , , | 1 Comment

Perfect Paleo Pumpkin Pie

The Great Pumpkin

Pumpkin on Steroids

Hi, Your Fit Day Friends!

How was your Halloween? Well, mine was great, and it really got me into the pumpkin spirit. Everywhere I go there’s a pumpkin staring me in the eyes. And now at my local food market, The Berkeley Bowl, there are a gazillion bins of pumpkins and gourds, all different sizes and shapes. My favorite is still the Japanese pumpkin, which is also called Kabocha squash. It’s my favorite because if you pick them just right the flesh is usually very creamy and dense when baked, almost like the flesh of a sweet potato. Now’s actually the best time of year to eat them; and up until about March, from my over 20 year experience of noshing.

And the bonus is that pumpkins, along with all the Vitamin A and fiber, have less starch than other winter squashes and sweet potatoes which makes them great for baking into treats, adding a nice texture without all the extra carbs.  And it’s all about eating less carbs, right?  So no wonder I love it. But a starch is still a starch so I watch how much I’m eating. In fact if I eat too much Kabocha I practically light up at night, my skin becomes such a glow from all the vitamin A!

And what about all those cute little pumpkins. The baby pumpkins.

Pumpkin minis

Baby Pumpkins are too cute to eat!

What do you do with them? I’m assuming they’re for decoration. I’ve never bought one because I tend not to buy food as decoration. I don’t see the point. OK! call me frugal, but I’d rather eat my food, not stare at it! Wouldn’t you?  Bottom line…more money for more food. That’s more recipes for you!

So, back to Halloween… I decided to buy a pumpkin, even though I live in an apartment, on the second floor, with no balcony or stoop to put it on.  It’s just a small 1920′s style house with five small units that, wow, come to think about it, looks like a gingerbread house! The guy living downstairs is lucky; he has a front porch and nice bay windows that would look swell with a scary glowing pumpkin in the window. But a pumpkin on the porch in this city neighborhood wouldn’t last long anyway.

So, instead of buying and carving up Jack-O, I decided to get creative in the kitchen and roast his cousin, Sugar, and make some Paleo pumpkin pie for my friends. However, since I’m on the Carbnite Solution plan I needed my pie to be low carb, as well as sugar free, grain free, dairy free and gluten free for my Ultra Low Carb days (more about that later). OMG! You’re probably saying aloud ,’will this taste much better than cardboard?’ You betcha. Because I made it with the wholesome goodness of coconut milk, fresh pumpkin, eggs, some stevia and spices, and a lot of love! And the crust was a savory mix of nuts, nut flours, and virgin coconut oil. No kidding, that’s it. A low carb pumpkin pie. Ahhh! And wait til  you taste it.

Since this was my first pumpkin pie you’d think that I’d be a bit weary of giving most of it away to my friends as taste testers. But I did. And despite having no sugar or dairy in it they all thought it was yummy. And that’s a good thing. Because nobody wants to be ‘defriended’!  One friend even said it reminded her of cheesecake…it was that creamy.

And guess what? I’ve been inspired to start a separate recipe blog. I can’t reveal the details just yet. It’s super secret! But in a couple weeks I’ll have a new website up devoted to gluten free Paleo, low carb, sugar free, grain free and mostly dairy free treats. But since Wo-man can’t live on treats alone (I know, that sucks!) I do plan having other edibles that will be pleasing to your palette while nurturing your soul with good nutrition.

And if you’re in the Oakland, CA area and want to try some of my treats drop me an email at, Facebook me, or Tweet me. The plan is to make some goodies each week, and I’m looking for taste testers…

Sorry about the weird box below. I’m using a new format and it’s it’s not formatting correctly. I didn’t know how to fix it without losing my recipe.

Perfect Paleo Pumpkin Pie

Paleo Pumpkin Pie

Perfect Paleo Pumpkin Pie


Perfect Paleo Pumpkin Pie
Nutrition Information
Serving size: 16 Calories: 194 Fat: 18 Carbohydrates: 6 Sodium: 59 Fiber: 2.4 Protein: 6
Recipe Type: Dessert
Cuisine: American
Author: Debby Kaplan
Prep time:
Cook time:
Total time:
Serves: 16
This is a rich and creamy dairy, gluten, sugar and grain free pumpkin pie that is perfect for an Ultra Low Carb meal plan. It is also Carb Backloading™ and CarbNite Solution™ friendly. I don’t like the taste of canned pumpkin so I try to use fresh pumpkin for most of my recipes. NOTE: Recipe makes approx. 5 cups of batter. I used 4 cups and the nutritional information is based on 4 cups, not 5.

  • Pie Batter
  • 2 cups roasted sugar pumpkin. One small sugar pumpkin will usually yield 2 cups roasted pumpkin (1 15oz canned pumpkin if you really have to!)
  • 3 organic eggs
  • 1 can full fat organic coconut milk
  • 1 tsp vanilla
  • 1 tsp vanilla cream stevia
  • 1/4 cup whey protein powder
  • 3 tsp cinnamon
  • 1/2 tsp ginger
  • 1/2 tsp nutmeg


  • Pie Crust
  • 1 cup walnuts
  • 1/2 cup almonds
  • 1/2 cup blanched almond flour finely ground
  • 1/2 cup hazelnut flour
  • 1 tsp cinnamon
  • 1/4 – 1/2 tsp sea salt (to taste)
  • 2 Tbsp virgin coconut oil melted
  • Lots of Love!
  1. Pre-heat oven to 400 degrees F
  2. Roast Pumpkin
Pie Crust
  1. In a blender add all pie crust ingredients.
  2. Grind until nuts are fine meal. Be careful as to not allow nuts to start forming butter.
  3. Continue to pulse until mixture forms a crumbly meal and comes together when pinched. Make sure you don’t grind too much so it turns into nut butter! Stop to scrape down sides as needed.
  4. Scrape out into mound in center of pie pan or dish
  5. Starting from middle work the pie crust out and up sides of pie tin. This part of pie making reminds me of hand building a bowl or plate out of clay. Allow for thicker crust up the sides. Bottom can be thinner.
  6. Bake for 10-15 minutes, or until it just starts to brown. Do not over bake!
  7. Remove and let completely cool before filling
  8. Pie crust can be made day ahead and stored in refrigerator
  9. While crust is baking make the pie filling
  10. Remember to turn up oven to 400 after pie crust is removed from oven
Pie Filling
  1. In a blender or food processor add pumpkin, eggs, spices. Blend until combined. Slowly add coconut milk and continue blending until combined. Recipe makes 5 cups of batter. My pie crust held about 4 cups. I used the rest of the batter in my Pumpkin Pie Tartlets (Will be posted shortly)
  2. Pour into (cooled) pie crust.
  3. Do not over fill
  4. Cover crust with foil or pie crust cover
  5. You may have extra batter, which you can use to make my Mini Pumpkin Pie Tarts, which will be in my next post. I know, I’m such a tease.
  6. Place pan on lower third of oven
  7. Bake for 10 minutes at 400
  8. Lower temperature to 350
  9. Bake for additional 40-50 minutes or until center is firm and doesn’t jiggle when you shake the rack it’s sitting on. The edges may be brown. Since it’s a custard you don’t want to over bake it, and the knife in the center trick doesn’t apply here. Go by touch!
  10. It’s smelling really good right now!

This is my first time using this recipe plugin. I really wanted the picture of my pumpkin pie in the box above but it won’t let me change it. So you’re stuck with the big fat pumpkin on steriods. Looks like I’ll be upgrading my plugin version!

Paleo Pie Crust

This is basically a big nut cookie!


It tastes as good as it glows!


Low Carb Paleo Pumpkin Pie


Paleo Pumpkin Pie

Perfect Paleo Pumpkin Pie










Posted in Carb Backloading, Carbnite Solution, Food and Recipes, Gluten free, Paleo | Tagged , , , , , , | 3 Comments

DebbyK’s Creamy Coconut Butter

Hey Your Fit Day Friends!

Do you cling to smells from childhood that make you feel good? I do. I’ve always loved the smells of vanilla, mint, and cocoa. So much so that as I got older they just became my go-t0 scents. For instance, as a child my favorite ice cream was mint chocolate chip. And then when I got older and ditched the ice cream I started chewing Extra™  Peppermint gum.  It was the only gum I would chew, and I’m still chewing. I’m addicted. It’s that sweet mint-vanilla-y flavor that I can’t live without.

And around the same time, I started wearing Palmers™ cocoa butter, as well as vanilla scented oils.

Put the three together and I was a like a walking piece of Good and Plenty™ candy wrapped up in a cinnamon bun! Mmmm!

Good and Plenty Candy

Five Cents was all it cost for an aphrodisiac!

Then I started noticing how I was attracting people like flies on a strips because of how I smelled. Random guys in the gym would say I smelled sweet, like a mint chip cookie, cinnamon muffins, or peppermint candies.

And one time I was in the huge shoe department at Macy’s, in San Francisco, where the same sort of thing happened. Two women strolled by me and stopped at the same display I was perusing. And as soon as they were right next to me one of them said to her friend “hey, I smell chocolate chip cookies baking, let’s go to where they are and get us some”. Hmmm, I couldn’t smell any chocolate chip cookies baking, and neither could my girlfriend. So I looked over at them and said “I’m sorry, but I think your chocolate chip cookie is me!”. Well, apparently I wasn’t quite the chip they were looking for and off they left, in a huff, determined to find their cookie.

Here’s what I’m talking about

What’s your reaction when you open up a jar of vanilla beans and taken a whiff? Or how about when you walk into a home and smell a cake baking, or even better, when you open up the door and take a whiff straight from the oven.   Drives you crazy, right? Well, it makes me feel like I just want to bake a batch of mom’s chocolate chip cookies, brownies or some pumpkin pie right this minute.  Wanna know why? Well, smells bring back memories. It’s true. And it gets better. It turns out certain smells stimulate sexual arousal in us.  I mean, the title of this book says it all…  Scentsational Sex: The Secret to Using Aroma for Arousal . I haven’t read it yet, but I just ordered it from Amazon. And I’ll be sure to have a cup of vanilla tea in hand when I read it. And I’m hoping that I can get back to you with rave reviews too, if you get what I mean! (Please note that I make a small commission on the sale of this book).

According to Dr. Alan Hirsch, the neurological director of the Smell and Taste Treatment and Research Foundation in Chicago, men are attracted to olfactory memories and of smells like licorice and doughnuts, pumpkin pie with doughnuts, cinnamon buns, buttered popcorn, and the list of sweetness goes on.


I bet this Cinnabon™makes you feel sexy!

So mom was right: the way to a man’s heart is through his stomach, one Cinnabon™at a time!

Women aren’t too different:

  • Good & Plenty candy combined with cucumber (Loved them both as kid, ate them separately, but if it helps I will consider eating cucumber as I chew my peppermint gum)
  • Good & Plenty candy with banana bread (OMG! who doesn’t love the smell of banana bread) Are you feeling it yet?


  • Pumpkin pie, coffee, vanilla, and grilled meats also kindle the fire, so to speak. Well that makes perfect sense to me! ( I get ravenously primal when I smell grilled meat; and feel all nostalgic and cuddly around the smells of baking cookies, cakes, coffee and vanilla) Taking notes?

Well, I guarantee that a fresh, warm, buttery batch of DebbyK’s coconut butter will have the same effect.

So, blend up this buttery brew, take a whiff and let it be your viagra. You may just find yourself carrying around a jar in your pocket!

As promised here is my recipe for how to make coconut butter.

Coconut Butter

Coconut Butter is my Drug!

DebbyK’s Creamy Coconut Butter

Prep time: 5 min

Cooking Time: 15 min

Servings: 32

Serving size: 1 Tablespoon

Gather:  6-8 cups Dried shredded coconut

Vanilla (optional,  but suggested if you want to attract a mate)

What you need: Measuring cup, high speed blender, spatula


  1. Gather your shredded coconut and a measuring cup

    Organic Coconut

    Shredded Coconut on my homemade sushi platter

  2. Put 3 cups of coconut into a high speed blender. I use an old Osterizer.
  3. Start blending on a low speed, and using a knife keep pushing the coconut down into the middle. Within a few seconds the coconut will start to fly around.
  4. Immediately add another cup while continuing to scrap down the sides into the middle and increase the speed to HIGH or if you have many setting, 1 or 2 below the highest. It should combine rather quickly. If not be patient. All dried coconut has different moisture content, and is aged differently, and some combine faster than others.
  5. Organic Coconut ButterWhen the coconut starts getting creamy add another cup, 1/2 cup at a time while continuing to scrape sides down with the knife, and pushing it towards the middle.
  6. As you continue to add the coconut the butter will become thick and you will think that it will never get smooth and creamy. But be patient. (See picture, Step 6, left)
  7. Coconut Butter

    This is the point where it starts to get more creamy. This is good enough to eat NOW!

    At this point I like to wait til the butter gets very creamy until adding additional coconut. Then continue to add 1 cup at a time, adding slowly so the coconut is incorporated. It should look like this (See picture Step 7, left)

  8. I use 6-8 cups of shredded coconut to make 16-20oz’s of butter.
  9. Once you have 2 to 2 1/2 cup of butter in your blender you can add vanilla to taste if you want, do a quick blend, and you’re ready to jar it up.

    Coconut Butter

    Creamy goodness!

  10. Well, that’s it! Now you are ready to eat your coconut butter!  But if you’re like me it’s already half gone…Enjoy!
  11. And if you’re just too darn lazy tired to do it yourself then I’d be happy to make you a couple jars. Just email me at



Here’s a short video of Step 3


  • The blender may get hot. I wouldn’t worry too much about it. You can turn off the blender and rest it for a few minutes if you want.
  • If the blender gets too hot it can burn the coconut butter. You’ll know this if it starts to turn brown.
  • After pouring all the goodness into your jars you’ll be left with residual on the sides and bottom. Don’t let that go to waste. Scrape all of it down to the bottom and then take 1/3 cup of HOT water and pour it in. Put the blender back on the base and blend high speed til frothy. Pour  ‘milk’ into a mug and heat it up with a sprinkle of cinnamon drop of liquid stevia or splenda if you use it.
  • And there you have it…more liquid goodness to start or end your day…!
  • OH! Forgot…You don’t have to refrigerate the coconut butter. It has anti fungal properties and will keep for quite some time on the shelf, if it even lasts that long, which I bet it won’t. If you want to feel safe then you can also freeze it too. It hardens at below 70 degrees F.
  • To get your butter silky and smooth again, just put the jar in a pan of water, best in a double boiler, on low heat and it will melt. Stir occasionally.  Watch it so it doesn’t burn. If you forget about it and it turns a golden brown don’t worry, it’s still yummy!

    Coconut Butter

    Don’t forget that gooey goodness at the bottom of the blender

Nutritional Facts:

Serving Size (15 g or 1 Tablespoon)

Servings Per Recipe 32

Calories 120

Calories from Fat 90 (75%)

Total Fat 10 g

Saturated Fat 9.5 g

Monounsaturated Fat 0 g

Polyunsaturated Fat 0 g

Trans Fat 0 g

Cholesterol 0 g

Sodium 4 mg

Potassium 0 mg

Total Carbohydrate 4 g

Dietary Fiber 0 g

Sugars g

Protein 1 g

So, there you have it. My liquid gold which I refer to as Coconut Crack!

Enjoy, and and make it Your Fit Day with DebbyK!














Posted in Carb Backloading, Carbnite Solution, Fit For Deb's Hip, Food and Recipes, Gluten free, Nutrition, Paleo | 2 Comments

The Healing Benefits of Coconut Butter

Coconut Butter

“Oil that is, coconut oi, liquid gold”

Hey Your Fit Day Friends!

You’re probably asking ”Hey, hey, where’s  DebbyK ?” Well, if you’re  getting my newsletters then your in the know.

What? Not subscribed? What the…? Get your crazy self over to my sidebar and click on that link so I can bug you with my my fitness and fat loss tips, and coming to you soon, my yummy recipes.

Kay now!… that’s settled…and thanks for subscribing.

So, here’s the four one one on why I’ve been out of touch with my fitness blogging and updates: For those of you who just recently subscribed I’ve had 2 major surgeries in the past year. For the first one I traveled far far away to the beautiful land of India for my hip resurfacing surgery, where they put a shiny new cobalt ball in my hip. That was last October.  The 4th to be exact. It’s been a year already, OMG!

Well, thank god I’m not in pain anymore. But I’ll tell you it’s been a big freakin deal trying to get my body feeling normal again. And after a year I”m not nearly as in shape as I was. But that’s because when I got back I had to have another freakin surgery.  It’s like I’m under construction from the bottom up. Now I know how Michelangelo felt painting the Sistine Chapel.  It’s that painstakingly slow to rehab. So don’t sweat it if you have a bad day with your program. It’s all cumulative. Just keep pluggin’ away. K?

So, first surgery’s down, and then seven months later I had to go under the knife again for shoulder surgery. That’s only five months ago. Have you had shoulder surgery? Well, don’t. It was a BIGGER pain in the A#$ than the first one!  Don’t ever get it. Because it feels like somebody’s pounding and drilling into your shoulder with a hammer, incessantly, minute after minute for at least six weeks. Not that I’ve ever had that happen to me, but if I did…hmmm…actually, come to think of it…well, you get the point.  OK! I know…not much of an excuse for not blogging.

But don’t worry, while I was gone I was thinking all about you and what would make you feel warm and fuzzy. And considering my condition ( since it’s really hard for me to do fitness videos for you like I promised-and I’m really sorry for not having kept my word- even if I were to make workout videos, seriously, if you did some of the exercises like how I’m doing them now you’d be exercising like a one winged flamingo) I thought it would be in your best interest to wait a bit longer for the kick butt workout videos. So instead, I’m going to make you some yummy stuff to eat.

Well, not actually make you dinner and desert, as in you coming over to my place and having tea and all…

Rather,  put many of my yummy healing treats and foods that have helped me keep this body happy, healthy, fit (considering) and lean for the past 30 years – not to mention during my surgeries – here on my blog. No Reservations Required!

Yummy stuff… like savory meals, and gluten free sweets, muffins, pies, cakes and butters.

Yup, you read that right….

And because I’ve been getting so many requests for DebbyK’s Coconut Butter recipes (I have many yummy flavors)  I’ve decided to share one of my addictions basic recipes with you.  My liquid gold.

Why Butter? Why Not Butter! Yum…

So while I was recovering after my shoulder surgery I began to research more about healing through nature and how our hormones play a big role in regulating our recovery. I knew that good fats, such as Omega 3′s, are vital in our body’s defense against aging and inflammation.  But just as important as Omega 3′s are saturated fats. If I wanted to give my body the best chance at a strong recovery I would need more FAT.

… Actually, more saturated fats.

Wait, I know what you’re thinking, that fat’s not good for you, and it will make you..well… fat. Or drop dead. Or both. Especially saturated fat. I’ll die of a heart attack THIS SECOND, right?!

Now that’s ridiculous. I mean our paleolithic friends ate tons of fat… in meat, nuts and seeds. And they weren’t fat.  But of course they weren’t sitting at their computers all day checking Facebook, reading blogs and munching on chips (Put those down and keep reading).

Well, that’s another blog altogether. In the meantime a good place to learn about fats, healing, and optimal health through diet is over at  Robb Wolf’s website where you can also read up on why we need more of these good fats in our diets. And while you’re there make sure to read up on the the ‘Paleo Lifestyle’.

OkeeDoKee! Back to the fats. Fats such as coconut oil, red palm oil, grass fed butter and ghee, and coconut butter-a saturated fat- are all really good for you and should be the bulk of the fats and oils you use when cooking.

So you’re probably wondering what this here coconut butter has to do with my yummy healthy recipes that I’m putting together for you. Well for one, it’s become my go-to staple fat for much of my baking. And snacking…I don’t lie.

But coconut butter is so delicious that I don’t only use it for most of my general cooking like I’d use butter, plain virgin coconut oil and red palm oil for stuff like stir fry, soups, etc. That would be like melting gold to make one nail and then  pounding it somewhere into the frame of your house.  You don’t get the real beauty of it. A waste. No Can Do.

Nope.. I eat it by the spoonful…straight from the jar. I want the full sensation of this liquid gold.

Coconut butter

This doesn’t last long in my house!

But the best is when I warm it up in a double boiler before I dip my spoon into the jar, and wait til it becomes really smooth and silky. And then, as my lips wrap around the spoon and the fat molecules explode in a crescendo of gooey goodness on my tongue, it warms my senses and brings back memories of sticking my fingers into Mom’s gigantic blue-ringed ceramic mixing bowl filled with cake batter…which makes me dip my spoon in for more.

Come to think of it maybe I am an addict.

Oh, I digress…when you make my recipe, coming up in my next blog post, you’ll know what I’m talking about. It really is like eating cake batter or vanilla frosting or even cookie dough. And there are endless other ways to melt into a blissful state while eating this treat: like putting a dollop in tea or coffee; dipping with fruit; or icing cookies, cakes and pies. OH MY!

And not only does it taste good it has many healthy and healing qualities.

Ninja of Oils

Coconut oil is the ninja of oils. Aside from tasting like heaven,  check out this laundry list of it’s super duper qualities:

Weight Loss:

Coconut oil is an MCT (medium chain triglyceride). Instead of storing it as fat you burn it as energy. It’s like eating a piece of candy that won’t stick to your thighs. How’s that for liquid gold?  It’s a super-food which will make you feel energized after eating it. So don’t be surprised if you start running sprints up and down your office hallways.

Coconut oil stimulates your metabolism, so it helps with energy levels and may help you to burn more calories each day.

Coconut oil, and it side kick the creamy butter, is a key nutrient that has helped many of my clients, including myself, to lose body fat while using the Carb Backloading  and/or The Carb Nite Solution: The Physicist’s Guide to Power Dieting (Please not that I will receive a small commission from the sales of these books).

Boost Your Immunity:

Coconut oil has been shown to boost your immunity as well as kill harmful bacteria and viruses. Flu seasons coming, so stock up!

Coconut oil has been shown to kill the Candida Albicans yeast with it’s anti fungal properties.

Healthy Skin:

Coconut oil boosts moisture and elasticity in your skin. I would even consider that an anti aging remedy. Now I’m definitely down for stocking up!

Heart Health:

Coconut oil has been shown to reduce cholesterol and heart disease.

So, Eat Up America! This is one saturated fat you don’t want to miss out on.

Click HERE to get the recipe to my Liquid Gold Creamy Coconut Butter

Enjoy, and and make it Your Fit Day with DebbyK!


Posted in Carb Backloading, Carbnite Solution, Fit For Deb's Hip, Food and Recipes, Gluten free, Nutrition, Paleo, Uncategorized, Wellness | Tagged , , , , , , | Leave a comment

DebbyK’s Hip Surgery _Day 8

HI Your Fit Day Friends

Wow! What a difference a day makes. !!

This last night I could actually sleep on my side. And why is this so great?  Because I’m a side sleeper and this side sleeper loves to curl up, and you can’t rightly do that lying on your back or stomach. Well, really, I can’t do that now either.  But hey, even though I still couldn’t get through the night without waking up, at least I’m moving in the right direction; and mentally I know it won’t be too far off when I’ll be all curled up and cozy snuggling with that pillow!

And…NO rubber mattresses…. and NO coffin-like small beds here at the Fisherman’s cove!!

I would have loved to have slept in late surrounded by all this comfortableness but as it was I woke late. So as fast as I could-which obviously was not very-I made it down to the Buffet to have my protein/Green Vibrance/coconut water super shake, delight in some Swiss decaf, as well as order my buffet breakfast…which I would enjoy later…after my exercises and a walk.(Exercises are below)

As I enjoyed a my shake, my imported instant decaf, and a glass of fresh pressed coconut water, I talked with  Dale the Dining Manager.

DebbyK and Dale Hart, Dining Manager at Fishermans Cove

Dale has a very interesting family history, and as I journeyed back in time with him he entertained me with stories of British rule and the East India Trading Company.  Dale was like the human cliff notes on these subjects, just two of the many that we touched on while I stayed here at FC.

I would have loved to lounge and listen but I wanted to get my upper body workout in and do my hip exercises, and my butt and leg was killing me from sitting so long, so off I went.

Back up in my room I did this routine, which is keeping me strong:

Quicky Workout: Using Bands and body: TIME: 32 minutes

Equipment: Tubing with handles(Green is usually medium strength); Tubing circle band with handles (or tie Thera Bands together); and YOU!

Click on links below to watch Video Explanations

Do this for 4 rounds

Pushups on floor( I did modified pushups)X30 reps

Triceps Dips on bench X 30 reps

Robin Hood Band Pulls for rear of shoulder and arms (Using Circle tubing, just pretend like you’re going to shoot with a bow and arrow, keep your front arm up in air in one position, and the pulling back part of the band is the exercise, using a band or tubing)  X 20 reps, alternating arms

Do these exercises for 4 rounds:

Alternating Arms using tubing with handles

Band Shoulder Press X 20 (Using Tubing with handles)

Band Chest Fly X 15

Do these exercises for 3 rounds:

Alternating Arms

Band Rear Delt pulls: (Holding band, bend over with slight bend in knees, pull band out to side, keeping arm straight. Raise arm up and slightly back, and then down while keeping the tension on the band. You should be feeling the muscles in back of shoulder working)X 15 reps. Use tubing with handles

OR: Band Side Lat Raises

Band Back pulls (Quick explanation: Band is attached to doorknob, and standing straight with arm bent and to your side, pull back like you’re going to open a door)

Do these exercises 3 rounds:

Band Bicep curls X 20 reps ( I looped my band around a door handle)

Band Triceps Overhead Extension X 20 reps(Check out link for explanation)

Do this exercise 3 rounds

Side bends X 20 each side

Ahhh! That felt good.

After my workout, which took about 32 minutes, I showered, took some pictures of how my body looks after 8 days, and then put on a dress that would be nice and cool, that I had ordered  from Thailand on ebay.  YUP! I bought a dress from around the world, just to re pack it to take it back around the world again! And it was one of the best purchases I have ever made. Here’s a picture of the dress:

DebbyK…Happy to be walking…



My Rx of the day was to walk before my lunch, rest while eating, and then walk again after resting. So my friendly FC staff came to help me carry my lunch down to the pool area. I’m getting so spoiled here. But trust me, it helps you heal knowing that there is so much love around you while so far from home.

My good friend Prabhu, from Day 7 (Check it out if you haven’t met him already), set out with me and videotaped and shot all these wonderful pictures.

First we took a little stroll along the cobblestone walkways.

Walking along the cobblestones









I stopped to look at the butterfly garden, where I couldn’t find any butterflies… but I did find some ducks…

Looking for Butterfly’s

I get excited when I see duck!









Below is a picture of the lovely cottages. When I come back next year I would love to stay in one of these so I can listen to the waves crashing on the shore. I’m such a water baby, and anything and everything about the ocean resonates deep within me. No wonder, I’m a Cancer!

Next time I’m staying in a seaside cottage!

Lovely Cottage










And everyone who works here is always smiling and happy. And their smiles make you happy. It’s like happy healing heaven here!

It’s hard not to smile here!


Posing without my crutches!









I’m just SOooooo happy that I can walk…

Enjoying walking!…

Prabhu was kind to carry my iphone and Flip video. Actually he had a system down pat; just like a double fisted gun-slinging cowboy, quick for the draw.  He just kept snapping away…

Posing without my crutches on a walk through Fisherman’s Cove








Then it was on to visit the spa.

The Spa Jiva at Taj Fisherman’s Cove

I thought maybe I could get a unique Indian facial or buy some nice Indian products that you can’t get in the U.S..

Asking about facials

But as it turns out they used Japanese products, and I was on a budget anyway, so I just hung out there for a few moments and enjoyed the AC before moving on…!.


Beautiful Welcome Flowers at the Spa

I had to snap this picture of the petals. It was pure art to me. I’m wondering how many times a day they tend to this masterpiece to keep it fresh.







By this time my hip was telling me it was time to rest and my stomach was screaming for food so it was back to the lovely pool area for me…where I could be worshiped like a Goddess… on the Taj!!

Pool view from my lounge chair

I’d rather be eating the food than lifting this plate!

And then I sat back and relaxed and enjoyed my afternoon yummy snack food…

Offering to the Gods! They didn’t take any, so I ate it all…!



…stir fry veggies and an omelet… and of course the yummy fresh coconut water and meat right from the coconut!!

Yum Yum!

Stir Fry veggies and omelet











After some more relaxing it was time to exercise my hip again so Prabhu and I headed towards the beach. I was itching to stick my feet in that Indian Ocean. So off we went.



When I came back from the beach my feet were like elephants so Prabhu made sure I was comfortable and brought me a bucket of ice to soak my feet in.







Shells Praghu picked up on the beach for me. Thank You!

And  then I laid out and ogled the shells that Prabhu scooped up at the beach for me. These were worth way more than the fifty bucks than those polished shells the conch man wanted to sell me. My shells were priceless!



I was pretty wiped out so I did ordered room service and blogged. Here’s what I had for dinner. I just can’t seem to get enough of that soup that I had on my first night here. BTW: I’m still trying to get the recipe.

My yummy meal of grilled fish, steamed and stir fry veggies and Masala Fish Soup




And here’s a final video where I’m showing off some of my ‘hippy’ moves in bed! ; and my thoughts to you on why I came practically around the world to get my hip done. Watch the video…


With that said I hope you continue following my journey…

….and do my workout of the day, above. They really work.

I’ll try to post a workout with each blog, as well as pictures and videos.

Would you like that? Let me know in the comment box below…


Your Friend and Trainer,


Make It Your Fit Day





Posted in Fit For Deb's Hip, Motivation, Sports Rehab, Workouts | Tagged | Leave a comment

DebbyK’s Hip Surgery_My Healing Potion!

HI Your Fit Day Friends!

Well Day 7 got off to a good start. Especially after my tour of the resort and walk on the beach with the conch man.

And like I said in my last post, I was dying to put my butt in those lounge chairs by the pool and relax. I mean, shorten the word RelaX and what do you have?  Rx: A prescription for healing…So that is exactly what I intended to do.

And that’s not hard to do when your greeted by my friend Prahbu, the pool attendant-or should I say ‘pool boy’, which is how he referred to himself.

Then as I was laying back and taking this all in I noticed all the coconuts above me. Wow! Look! Complementary coconut water!! I was kind a hoping that one would just fall into my lap, without, of course, knocking my head off.  And I must have been thinking aloud because Prabhu immediately took notice and offered to fix me a treat.

I mean a real Paleo treat. Something that was so yummy and refreshing that I ended up having another…..and another….and….well, watch the video:

Paleo Treat: Fresh coconut cut up after I drank the fresh juice out of the shell!

I am so grateful for everything Prabhu has done for me today. He even went the extra mile and brought surprised me with this fresh treat from the coconut he felled for me.

Hey! It doesn’t get better than this!

He, works really really hard. Not just here at the pool where he provides ten star service to all the guests who park it by the pool; but everyday, from early in the morning into the wee hours of the following day.

You see, Prabhu, like most of the  men who live near the resort, has been a fisherman since he was a little boy. He grew up in the village at the far end of the beach. Remember? In the video ?

He told me that his father died when he was five, leaving his mother to raise he and his younger brother.  Since he was the older brother he became a fisherman to help support his family, and he never got to finish high school or enroll in college, like his younger brother has done. But that’s OK with Prahbhu.

So now, every night after his 1-8pm shift at the pool, he heads three miles out to sea in a small boat, with his friends as hired fishermen, to set lines, wait, and haul in the catch; which is then split among the group. Sometimes he doesn’t get back until 3am.

And if the catch is successful and he has fish to bring home, his mother cleans it and then walks the five to six kilometers to market, to sell it. Of course in the monsoon season they don’t go out to sea.

Hard working hands…Prebhu is also a fisherman at night.

And check these out (left)… the hands of a real working man.

And on most days, after getting in so late, Prabhu tells me he is up early with his friends, playing beach volleyball, soccer or cricket and being super active.

On the day I met Prabhu it was after one of those long nights, and early athletic mornings, and he was happy and full of energy, despite a ‘no catch’ night.

Prabhu may work long hard hours but he loves his life. He is engaged to be married in February, is genuinely happy, and living the life he wants. Prabhu says he wouldn’t have it any other way. I’m glad for that, since his commitment, caring, and genuine love for people, topped with his energy, transcend his work, all which make a great recipe for healing…my healing potion!

When I think about it I can’t imagine having been sent home on Day 3 day post op for recovery, like they do here in the U.S.  So, coconuts aside, I’m sure I wouldn’t have had this experience in the U.S.; especially when I’d be recovering in my apartment, by myself, for the most part.

What’s so special about recovering here in India, and what I’ve found that I’ve needed, is the constant ‘companion’ who’s always at your service…all day, all night..any hour. (Achem! for those of you who are letting your minds wander, please, this is a PG rated blog….!)

Potions For Healing

India is truly full of love, peacefulness and positive energy; and it shines through in all the people who I’ve met and befriended.

And this has become my elixir for healing. OK… Of course, not to mention I’m eating Paleo-healthy tasty Indian food, drinking lots of coconut water, and doing my daily exercise routines that I’ve been posting in some of my blogs. Mix all of this together and you’ve got yourself the best recipe for healing, as well as a happy and healthy life.

Hey! Are you doing the same, and following my fitness routines that I’m posting in my blog?!! Because I guarantee that if you do you will be strong and fit and lean and you’ll be ready to take on any challenge that comes your way…Like I have.

So stay tuned for my next post where I personally give you a walking tour of the Fisherman’s Cover resort AND the beach. You won’t want to miss it.

My Question Is This…

Have any of you had this kind of experience in India or another foreign country? I’d love to hear from you.

Leave your comment below.

Your Friend and Trainer


Make It Your Fit Day










Posted in Fit For Deb's Hip, Motivation | Tagged , , | Leave a comment