The 100 Workout

The 100 Workout

  • 1:00 wall sit
  • 100 jumping jacks
  • 1:00 plank
  • 100 squats (!)
  • 1:00 jogging in place
  • 100 leg lifts

This sounds like it’s not a lot, but it actually took me at least 10 minutes to complete. The squats were killer. I would say repeat this 2 times if you want a more hardcore workout, but once is certainly enough.

Leg lifts” = lay on your side, kick your leg up. I did 25 right, 25 left, 25 right, 25 left. These get hard towards the end.

Quick Body Weight Workout

Do this workout 2-3 times before work in the morning or during the day, as desired.

  • 20 alternating lunges
  • 50 jumping jacks
  • 10 reverse crunches
  • 30 full sit ups
  • 50 jumping jacks
  • 20 reverse crunches
  • 30 mountain climbers

Alternating lunges” = step back to a lunge with the right leg, then back to stand (this is one); step back to a lunge with the left leg, then back to stand (this is two); etc…

If any other names don’t make sense leave a comment and I will add descriptions.

Homemade Unsweetened Ketchup Recipe

My sister and I were chatting today about how sugar sneaks into nearly everything, including random things like ketchup. I told her to make her own from tomato paste because she likes it on her eggs, but she didn’t have a recipe. Here you go sis! I’ve used this many times.

Homemade Unsweetened Ketchup Recipe


  • 6-oz tomato paste (1 can)
  • 1/4 to 3/4 cup water, depending on how thick you want it
  • 2 tablespoons apple cider vinegar
  • optional spices (1/2 teaspoon each): cumin, cinnamon, garlic powder, sea salt, black  pepper, dried onion
  • optional sweetener: stevia, honey, brown rice syrup


  • Combine all ingredients; mix with a whisk. Add more water slowly until you reach your desired consistency.

Makes 1 bottle of ketchup.

Prep time: <5 minutes.

Cook time: 0 minutes.

Cook’s note: try with this spinach potato frittata.

What’s your favorite thing to put ketchup on?

Quick Cardio + Strength Workout

Do this workout 2-3 times in a row before work in the morning.

  • 30 jumping jacks
  • 5 pushups on your knees
  • 30 high knees (that’s 15 per leg, not 30 per leg)
  • 7 burpees
  • 10 (full) situps
  • 7 squats
  • 5 pushups (knees)
  • 10 situps
  • 5 pushups (knees)
  • 7 squats
  • 30 jumping jacks
  • 1 minute wall sit
  • 5 pushups (knees)
  • 30 high knees

This workout is good for strength training, cardio, and flexibility. For a cool-down: stand and fold over your legs, feet at hips width, for 2 full minutes. Sway side to side. Follow up with 5 minutes of silent meditation, repeating in your head the word “gentle”.

Apple Squash Oatmeal Breakfast Bars (Whole Wheat, No Sugar) Recipe

Apple Squash Oatmeal Breakfast Bars (Whole Wheat, No Sugar) Recipe


  • 1/2 cup olive oil
  • 2 cups squash puree (homemade steamed + mashed kabocha squash)
  • 3 eggs
  • 1 tablespoon chocolate extract (or other extract of choice)
  • 3 cups whole wheat flour (or: 1 cup oat bran + 1 cup whole wheat flour + 1 cup white flour)
  • 1.5 cups finely chopped apple
  • 1 teaspoon salt
  • 1.5 teaspoons cinnamon (apple pie spice)
  • 1/2 cup sunflower seeds (or other nut)


  • Preheat oven to 375F, grease or butter a large flat baking pan.
  • In large bowl, combine oil, squash puree, eggs, and extract – mix well.
  • In a medium bowl, mix together the flours, apple, salt, cinnamon, and sunflower seeds.
  • Add dry ingredient mix to the wet ingredients; you can mix it with your (clean) hands if that is easier than with a spoon.
  • Spread dough (it’s thick) onto the baking pan. Bake for 45 minutes.

Makes 24 bars.

Prep time: 15 minutes.

Cook time: 45 minutes.

113 calories per bar.

Cook’s note: try serving it spread with butter or whipped cream cheese.