How To Make Breakfast FoYoGo

breakfast froyo - photo credit

Forget what you’ve heard, because FoYoGo, or “Frozen Yogurt To-Go” is the new Acai bowl. How could you not love the combination of yogurt, fruit and granola all packaged into one little frozen breakfast bar? Granted, this won’t be my first choice in the chilly days of winter, but it’s a great breakfast choice before a warm weather run or as a light midday treat. The great thing about FoYoGo, is that it couldn’t be more simple to make, and depending on how colorful your chosen ingredients; they can actually be quite beautiful. Not so beautiful, though, that you’ll change your mind about eating one! This recipe assumes you’ll add wooden popsicle sticks to a mold, but feel free to unleash your inner kid (or just make these for one!), by purchasing fun, goofy popsicle molds and save yourself the trouble. Tovolo makes some super cute ones in goofy shapes like monsters, robots, Tiki statues and zombies; and Zoku makes standard pop molds and safari, polar bear, space and fish shapes, to name a few. Below, is our simple recipe, but feel free to choose your own bar ingredients to customize your breakfast bar and paint your own healthy canvas.


1 cup greek yogurt
1/2 cup milk
2-3 tsp honey or agave nectar
1/2 cup granola
1 cup fresh berries or fruit compote*


Mix the yogurt, honey and milk.
Add a tablespoon of granola and then a tablespoon of fruit or fruit compote. Layer until you get close to the top of the mould and finish with granola.
Tap mold against the counter to release any air bubbles. Insert popsicle stick or use mold with its own stick and freeze about 4-5 hours
Remove popsicles from the mold. To release the popsicle more easily, run the plastic part of the mold under a stream of hot water until it comes loose.

* To make fruit compote: 

1/2 cup sugar
1/3 cup water
1 1/2 teaspoons fresh lemon or lime juice
2 cups fresh berries of your choice (blackberries, raspberries or strawberries are recommended)

Simply cook down the ingredients in a small saucepan on low to desired consistency and thickness. Taste to adjust sweetness.

The Lost Art of Subtle Seduction


I don’t know where it went…Maybe it’s a generational thing or just a sign of the times, but I’m talking about subtle sensuality and the art of seduction. Make no mistake, there are still many women for whom “skilled” does not seem an apt adjective, and, for whom, masters of the “dark arts” of seduction is more accurate. I’m wondering, though, where it went for the most women? There was a time when women had less freedom in society, yet we managed to wield our power and influence over the men we found desirable in much more subtle, persuasive and effective ways. We couldn’t be too overt in our sexuality, or too aggressive in the workplace, but our power was unmistakable, and we knew how and when to leverage it. What is it, you ask? It is femme fatale in a bottle, that secret sauce, that smelled faintly of sex, but was far more suggestive and entirely more allusive. If Tribe Called Quest’s famous lyric, “Hot Sex on a Platter” applied to women, we were serving it up hot and fresh daily; even in our knee-length A line cocktail dresses. Dorothy Dandridge, Diana Ross, Lena Horne and Sophia Loren (including, contemporary actress, Diane Lane), all exhibited a self-assured, feminine sexiness about them, that many women today seem to lack. I’ll always contemplated Diane Von Furstenburg’s deep set, sultry gaze when she looked unapologetically into a camera to promote her iconic wrap skirt or latest collection. She’s no longer a young woman, be she still has it. It defies age and keeps you hot at 60, 70 and beyond. It’s the sometimes unspeakable appeal that both men and women find sensually appealing. As the world changed, what happened to subtle come hither looks or mildly suggestive body language that could be misconstrued to a man’s embarrassment, unless he sifted through a woman’s mystery, in order to unlock the keys to her heart, mind or body?

Somewhere along the way, we’ve given up our feigned modesty for naked Instagram photos, twerk videos and “belfies”. Oh, I should probably mention, that I could happily live the rest of my life without ever being forced again, to lay my weary eyeballs on someone’s butt selfies as a camera-facing portrait. Whatever happened to the power of suggestion? The mind is the most erotically sensitive place in the human body. Tapping into one’s personal fantasy, is far more alluring and powerful than appealing to one’s immediate carnal desires. Psychologists have supported the notion that men and women would be much more likely to work themselves into a hot lather imagining what someone had hidden under their trench coat; then be titillated by them walking down the street naked with their coat wide open. Today’s women need to embrace the allure of femininity and suggestion; not sex. Anticipation should be #goalsetting, as it’s the direct bi-product of seduction. Will someone please listen to Carly Simon? She wailed in frustration, “Anticipation is making me wait,” over and over again on the radio, for goodness sake, and, she was right! Sorry, JT, we don’t need to bring “sexy back”, we need to bring back the age old tradition of seduction.

Be Still My Heart…How To Make Vietnamese Iced Coffee: Cafe Sua Da

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Photo credit: Simply Delicious, Pinterest


1) French roast medium coarse ground coffee: We suggest a fresh, high-quality medium roast, but many people swear by Cafe Du Monde French Roast Chicory coffee. If you’re accustomed to making espresso, resist the urge to finely grind your beans or the coffee grounds will fall through the holes in the coffee filter into your glass.

2) Sweetened condensed milk: Not to be confused with evaporated milk, so don’t try to use them interchangeably. Sweetened condensed is aptly named, because it’s syrupy sweet, translucently creamy white and pours into a thick, smooth stream.

3) Vietnamese coffee press: They’re inexpensive and not difficult to find online. You can find them on Amazon for less than $10.00.




Step 1: Add 2 tablespoons of sweetened condensed milk to a glass (more if you like it sweeter)

Step 2: Add 3 tablespoons of ground coffee to the base of the coffee press.

Step 3: Place coffee in filter and shake so that grounds become level and naturally packed.

Step 4: Pour part of the boiled hot water into the coffee press. Wait while it absorbs and then add additional water

Step 5: Wait for it to slow drip. Patience, little grasshopper….patience.

Go grab a tall glass and fill with ice. We’re partial to drinking all iced drinks with oversized ice cubes. They keep your drinks nice and cold and they’re much slower melting, so they don’t dilute your heaven in a glass.

Step 6: Once it’s finished, stir well.



If you love coffee like we do; take a look at this fun video of how coffee is prepared around the world. 

The Best Leg + Thigh Exercises For Sexy Getaway Sticks This Summer

Ah, it’s Spring again. The days are longer, the weather’s getting warmer and the clothes are getting skimpier. Oh, wait! You forgot to exercise all winter and your legs are looking pale, flabby and doughy? Still rockin’ sweatpants and those roomy boyfriend jeans? Well, never fear! Run Stella Run is here to suggest some of the fastest and most efficient ways to get your legs tight and right for the summer. Also, stay tuned for some cool athleisure wear that will help you show off those gorgeous gams that you worked so hard to achieve. Sexy is forever, but life is short, so we included a “how to” video by YouTube’s Tiffany Rothe, to get you there faster.

Wishing you iron thighs, platinum abs and buns of steel.


Watermelon Never Stood a Chance When This Cool Cucumber Showed Up On The Scene

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Summer is around the corner and there’s nothing better than the refreshing combination of cucumber and watermelon juice on a hot day. It’s lightly sweet, earthy and mild and the addition of lime, adds a bit of tartness that quenches the thirst and adds a bit more complexity. There’s no such thing as perfect proportions when making any fresh juice drink. We suggest playing around with measurements and adjusting flavors to taste.


  • 2 cups (16 ounces) fresh watermelon juice
  • 3/4 cup (6 ounces) fresh cucumber juice from about 1 large cucumber (use juice extractor)
  • 1 1/2 teaspoons (1/4 ounce) fresh muddled mint from about 10-15 fresh mint leaves
  • 2 tablespoons (1 ounce) fresh lime juice from 1 to 2 limes
  • 1 tablespoon simple syrup or agave nectar (optional)
  • 2 tablespoons (1 ounce) fresh lime juice from 1 to 2 limes


  • Combine juices together thoroughly and adjust to taste. Serve immediately

Mindfulness & Planting the Seeds of Compassion

Prayer Position

Spring traditionally represents the season of birth and renewal. Although, this is usually associated with nature, you’ll find that life also operates in similar cycles. It turns out that Spring isn’t just a great time to reorganize and clean, but to also take inventory of one’s spiritual life. No matter what your religious or spiritual beliefs, Run Stella Run wanted to share The Five Mindfulness Trainings observed and practiced in Buddhism, which operates on the basic precept that it’s critical that one lives in a state of compassion and self-awareness, given that all life is inextricably “intra-connected” or as expressed in Buddhism, a state of “interbeing.” The Five Mindfulness Trainings represent the Buddhist’s vision of spiritual and ethical behavior, and to cultivate a level of self-awareness about oneself and others is believed to help remove the presence of discrimination, fear, anger, intolerance, pain and despair.  Perhaps, you’ll find something in these teachings that resonates with you, your belief system, or religion. Whatever the case, no one has claimed that acting with compassion and love for others has ever hurt anyone. These five principals have been condensed in complexity, but they provide great guidelines for a healthy physical and spiritual life. Upon reading the five teachings, what are some of the ways that you can apply these teachings to your every day life? Perhaps, volunteer with an environmental organization? Behave with greater love, patience and understanding with a spouse or loved one? Refrain from gossipy, demeaning or mean-spirited behavior? Sorry, that means anonymous online trolling, too! Feel free to share practical ways that people can apply these principals in the comments section below, and good luck on your personal, spiritual journey this Spring and beyond.

  1. Reverence for Life –  Acknowledge the suffering caused by the destruction of life and commit to expressing compassion by being a loving and responsible steward and protector of people, animals, plants and living things. Understand that harmful and damaging behavior arises out of  greed, anger, intolerance and fear-based emotions, so try to be open-minded and unattached to ideas in order to live without the cloud of bias and discrimination.
  2. True Happiness – Commit to practicing generosity in thought and deed and understand that true happiness is only possible with understanding and compassion. Suffering is universally shared, and not separate from your own, so reducing other peoples’ pain, also reduces yours. Live in mindfulness that pursuing wealth, fame, power and physical pleasure can lead to negative, unintended consequences and suffering. Also, understand that true happiness is a state of mind and can be achieved in one’s current state of being, and is not dependent on external conditions and material possessions.
  3. Loving Speech and Deep Listening – Listen to others with respect and compassion to help eliminate division, suffering and pain, and to help promote healing and reconciliation. Words can create happiness or suffering, so be conscious of the words that that you use and refrain from speaking in anger, pain and untruth. Words have the ability to spread happiness, joy, encouragement and inclusiveness, and, also create the opposite; so refrain from using words as weapons of individual or mass destruction. If you feel that you’re tempted to speak in anger; breathe, take stock of your emotions and refrain from speaking until you’re in a more positive frame of mind.
  4. Nourishment & Healing – Commit to cultivating good physical and spiritual health for yourself, your family and society; and be conscious of engaging in needless consumption, which can cause pain and suffering. Seek and consume mentally and physically nourishing things and eliminate those things that are toxic to the body, mind or spirit (food, drinks, drugs, websites, electronic games, magazines, etc…). Establishing a greater level of mental and physical peace, happiness and joy, will have a positive impact on oneself, other individuals and society at large.


Smiling African American woman enjoying in sauna.

When people think of spa experiences images of peaceful settings, luxurious surroundings and pampered service come to mind. If you think that restorative trips to the spa are only reserved for ladies who lunch, then think again. Spa services are surprisingly within financial reach of most people, and with a little research, can be more affordable than one might think. According, to research commissioned by the Global Wellness Institute, the global spa market grew from $94 billion in 2013 to $98.6 billion in 2015 and the global wellness economy, which includes alternative medicine, workplace health, preventative medicine and other aspects of personal health and wellness, grew 10.6% in 2013-2015 3.36 trillion to a 3.72 trillion market. With little evidence that the spa market is slowing down, the key to uncovering great deals is to forego the typical trappings that you think your spa experience should entail, and find a professional spa with helpful services that are kind to your wallet.

The great thing is that many spa facilities have changed their marketing and business models to accommodate a broader and more diverse consumer audience. Destination spa resorts and day spas still exist, but the market has expanded to include hour-long, no frills services that are oftentimes performed in modest surroundings with an emphasis on their wellness related services, as opposed to pampering and indulgence. This is not to say that the treatments, themselves, are any less relaxing or effective.

Facilities are popping up all over the country that specialize in these spas, in what’s now commonly marketed as “foot spas,” even though services extend well beyond massaging just the feet. They’re typically known for offering fully-clothed body massages on soft reclining chairs in non-private treatment rooms for as low as $20.00 per hour. Often, for just a slightly higher fee, these same spas offer traditional full body oil massages in private rooms for as low as $30-40 per hour. Why are these foot spas becoming increasingly popular? Price and convenience are two reasons. Another reason is that more and more people are hacking their healthcare by taking it into their own hands, researching alternative treatment options and comparing prices. Whatever the reason, the benefits are indisputable. It’s been clinically proven that massage can dramatically improve emotional and physical health. Massage has been linked to the reduction of stress, anxiety, headaches, digestive disorders, fibromyalgia, soft tissue injuries and joint pain. So, if you still think that spa treatments are only special occasion splurges, then simply consider that for the cost of a weekly latte, you could be receiving a well-earned, hour long deep tissue massage. Now, that’s a relaxing thought.

RECIPE: Fresh Fig Crostini with Herbed Ricotta


Depending on where you live, decadently sweet and luscious figs might already be in season. This roly poly, tear-drop shaped fruit is wonderfully versatile and can be prepared just as easily either fresh or baked, as it is within sweet or savory dishes. Figs have a long and storied ancient history, not to mention that it’s symbolic of peace and prosperity throughout the bible; but they’re also known for having substantial nutritional value. Figs are high in fiber and a great source of essential minerals, including magnesium, manganese, calcium, copper, and potassium, which helps lower blood pressure, and vitamins K and B6.

Interestingly enough, 100% of the world’s dried figs are grown in California. That’s great news, because figs’ nutritional value becomes more concentrated when they’re dried. Not only do they contain antioxidants, but three little figs have approximately 5.5 grams of dietary fiber, which means this cherubic little fruit packs quite a punch. Moisture-rich figs contain 55% natural sugar, making them among nature’s sweetest fruits, and fig puree can be used as a great fat substitute in baked goods. This dish is wonderful served anytime: Breakfast, appetizer or a light lunch paired with a mixed spring salad. Feel free to add prosciutto to create a hearty main course


  • Thinly sliced baguette
  • 2 cups ricotta cheese
  • 3 teaspoons fresh thyme
  • 3 teaspoons oregano
  • Sea salt and pepper to taste
  • 3 tablespoons olive oil
  • Sliced fresh figs
  • Blueberries or pomegranate seeds (optional)


  1. Preheat oven to 425 F.
  2. Place ricotta cheese in bowl and stir in your fresh and dried seasoning and herbs until well-blended. Sample and season to taste.
  3. Brush french bread slices with olive oil and arrange on top of baking rack and place in oven for 3-4 minutes (Don’t hesitate to check in on these little guys through your oven door window like you did with your childhood Easy Bake Oven!). Take out when lightly toasted and let cool.
  4. Place ricotta cheese spread on top of crostini and add sliced figs. You can drizzle honey or aged balsamic vinegar on top for added sweetness

ACAI What You See


Okay, let’s just admit it. Açäi bowls are Instagram darlings, because they’re photogenic like a mug. Well, thankfully, they’re not just pretty, “feel good” meals, but also delicious, nutritious and super easy on the digestive system. Oh, you haven’t had one, yet? If you’re still somehow among the uninitiated, we have a super easy recipe that’s perfect for lighter summer eating. Acai is a mildly tart berry categorized as a superfood and found in the Amazon. It’s typically served as the base ingredient in an Acai bowl and served cold; either scooped or blended, like soft frozen yogurt. Acai is sold in individual pureed packs and can be purchased at most health and organic food stores, in addition to larger retailers like Costco, Safeway, Whole Foods and Trader Joe’s. Look for Sambazon, which is one of the largest Açai food exporters.


2 Sambazon Performance Superfruit Packs

½ banana

1 tbsp almond butter

¼ c almond milk

1 tbsp Cacao Powder

Toppings: Fresh Seasonal Fruit, Sliced Bananas, Granola, Goji Berries, Hemp Seeds, Cacao Nibs, Mulberries, coconut shavings


Simply high-speed blend the first five ingredients and then place your chosen toppings on top of your acai mixture.

This breakfast treat offers something for every dietary need and social justice requirement as it’s organic, vegan, fair Trade, kosher, gluten and lactose free.Ç