NUTS! Did I miss it? …”National Donut Day” that is. 🍩

Well here is my favorite “healthy” recipe for donuts. Found this on Pinterest

No copyright infringement intended, this recipe is Maya’s!

However this photo is all mine! Here are the results…. my husband loved these! 🤤

>>Click HERE for Recipe<<



Almond flour

Erythritol (we used Xylitol!)

Gluten-free baking powder


Sea salt


Unsweetened almond milk

• Egg

Vanilla extract

Cinnamon Coating

Erythritol (again….Xylitol)



Serving size: 1 donut


Calories: 257 | Fat: 25g | Total Carbs: 5g | Net Carbs: 3g | Fiber: 2g | Sugar: 1g | Protein: 6g

All text & images © Copyright Maya Krampf for Wholesome Yum.

Shares are encouraged & greatly appreciated! Please feel free to share this recipe by sharing a link, not a screenshot.

Copy/pasting full recipe text to websites or social media is prohibited. You may share an excerpt and/or single photo, provided that full and clear credit is given to Wholesome Yum with a link back.


105 Year Old Cyclist

In case these winter months have you stuck on the couch, here is some motivation to keep MOVING!

click here >>Robert Marchand the Cyclist 🚴‍♂️<<

The greatest thing about his story is that his VO2 max has actually improved despite age! Many people believe that your VO2 will max out roughly around age 50, but Robert is an exception! His VO2 increased about 13%.

Robert finished seventh in the Grand Prix at age 35, but returned to cycling at age 67. According to the Guinness books of world records, he set a new record for his age of 105, clocking in 14 miles in one hour!

He says he enjoys a diet of fruit, veggies, yogurt, chicken, little coffee and red wine with his dinner. That doesn’t sound bad, I guess the low-ish carb/high protein diet proves worthy of some applause. 👏🏻🍷

Be a Bear

>>> Why Crawling Fixes Everything… by Brett Klika <<<

I've often thought of Fitness in a box. But the older I get, the more adventurous I'm becoming in trying new things.
A friend of mine recently asked me if I knew my "ABC's"
– "Ape" crawl, "Bear" crawl, and "Crab" walk. These are some movements that he utilized in one of his spartan training sessions and things we implement regularly to our kids at Tumblebees. Teaching Preschool Gymnastics has taught me a lot. One of those things is the importance of Crawling in human development. But it's also beneficial for mobility at any age! Let me know if you guys try them!

“Ape” – is a sideways movement, like the animal it represents. Start by crouching low, moving your arms (hands flat) and legs in a lateral motion. Make sure to get low and really extend your legs.

“Bear” – is a crawling movement. It’s simple, just get on your (flat) hands and feet. Try getting low and keep your back flat. You want your hips to be low too. This movement can be done forward, backward or sideways.

“Crab” – Start sitting on your seat with hands and feet flat on the ground (fingers facing your back). Lift your seat off the ground and begin engaging your core. You can move forward, backward or sideways in this movement as well.



It’s beginning to look a lot like Christmas…

It’s beginning to look a lot like Christmas!

These cookies are gluten free, sugar free, and dairy free! 😛mine wound up a little more like biscuits, but still good. #glutenfree #christmas2017

– 2 cups GF flour

– 1 cup powdered xylitol or erythritol

– 2 teaspoons vanilla

– 1 teaspoon almond extract

– 1/2 cup of softened vegan butter or coconut oil

– 2 eggs

**bake 10-15 min @ 375

Happy Holidays, Everyone! Many Love and Blessings!



75 Signs and Symptoms of Adrenal Fatigue Syndrome by Dr Lam

I’ve been doing some research lately on the Adrenals, since it’s been a bit of a stressful season. Here’s what I’ve found.

Found on Dr Lam’s website

“It’s important to note that not everyone has all of the signs and symptoms listed below associated with Adrenal Fatigue. Everyone’s body is different, and as such, every body presents differently. However, the higher the intensity and the more widespread the symptoms listed below are, the higher the likelihood of having Adrenal Fatigue Syndrome becomes.”

Characteristic Symptoms of Adrenal Fatigue

1 Unable to fall asleep despite being tired

2 Waking up in the middle of the night for no reason

3 Heart palpitations at night or when stressed

4 Consistently low blood pressure

5 Low libido and lack of sex drive

6 Low thyroid function, often despite thyroid medications

7 Feeling of hypoglycemia though laboratory values are normal

8 Depression, often unresolved after anti-depressants

9 Endometriosis

10 Polycystic Ovarian Syndrome

11 Uterine fibroids

12 Fibrocystic breast disease

13 Hair falling off for no reason

14 Irritable under stress

15 Anxiety

16 Panic attacks

17Feeling “wired” and unable to relax

18 Feeling of adrenaline rushes in the body

19 Foggy thinking

20 Inability to handle stress

21 Waking up feeling tired in the morning even after a full night’s sleep

22 Feeling tired in the afternoon between 3:00 and 5:00 pm

23 Inability to take in simple carbohydrates

24 Needing coffee to get going in the morning and throughout the day

25 Coffee, tea or energy drinks triggering adrenaline rush and adrenal crashes

26 Feeling tired between 9:00 and 10:00 PM, but still finding it hard to go to bed

27 Craving for fatty food and food high in protein

28 Craving for salty food such as potato chips

29 Dry skin more than usual

30 Unexplained hair loss that is diffuse

31 Exercise helps first, but then makes fatigue worse

32 Chemical sensitivities to paint, fingernail polish, plastics

33 Electromagnetic force sensitivity, including cell phone and computer monitors

34 Delayed food sensitivities, especially to dairy and gluten

35 Unable to get pregnant, requiring IVF

36 Post partum fatigue and depression

37 Recurrent miscarriages during first trimester

38 Abdominal fat accumulation for no apparent reason

39 Temperature intolerance, especially to heat or sunlight

40 Dysmenorrhea advancing to amenorrhea

41 Premature Menopause

42 Constipation for no apparent reason

43 Joint pain of unknown origin

44 Muscle mass loss

45 Muscle pain of unknown reason

46 Cold hands and feet

47 Premature aging skin

48 Inability to concentrate or focus

49 Psoriasis of no known reason

50 Gastritis despite normal gastroscopy

51 Low back pain with no history of trauma and normal examination

52 Dizziness for no known cause

53 Fructose mal-absorption

54 Chronic Tinnitus (ringing in the ear)

55 Numbness and tingling in extremities bilaterally

56 Recurrent mouth sores

57 Shortness of breath even though breathing is fine

58 Presence of ovarian cyst

59 Breast cancer associated with estrogen dominance

60 Grave’s disease

61 Hashimoto’s thyroiditis

62 Legs that feel heavy at times

63 Dark circles under eyes that do not go away with rest

64 Loss of healthy facial skin tone color

65 Body feeling tense all over and unable to relax

66 Postural Orthostatic Tachycardia

67 Irritable Bowl Syndrome, with more constipation than diarrhea

68 Chronic Fatigue Syndrome unimproved with medicine

69 Fibromyalgia unresolved after conventional help

70 Systemic Candida that gets worse when under stress

71 Electrolyte imbalance despite normal laboratory values

72 Irregular menstrual cycle that “stops and goes”

73 Lyme Disease but unable to fully recover after medication or intolerance to drugs

74 H. Pylori infection in the past and was told resolved but never feel the same since

75 Heavy metal and mineral toxicity may mimic Adrenal Fatigue Syndrome

“This list is not intended for you to self-diagnose Adrenal Fatigue Syndrome. If you think you may have some of these symptoms of Adrenal Fatigue Syndrome, the first task is to get more educated. Because of the rather convoluted and complex nature of this syndrome, always consult a qualified health professional prior embarking on any recovery plan. Most recovery programs fail and the condition may worsen if you lack a clear understanding of the symptoms of Adrenal Fatigue and what lies ahead.”


And Here are some foods to HELP with adrenal fatigue, as seen on

“Some of the top superfoods for adrenal health include:

• Coconut

• Olives

• Avocado and other healthy fats

Cruciferous vegetables (cauliflower, broccoli, Brussels sprouts, etc.)

• Fatty fish (e.g., wild-caught salmon)

Free-range chicken and turkey

Bone broth

• Nuts, such as walnuts and almonds

• Seeds, such as pumpkin, chia and flax

• Kelp and seaweed

Celtic or Himalayan sea salt

• Fermented foods rich in probiotics

Chaga and cordyceps medicinal mushrooms

These foods help overcome adrenal fatigue because they’re nutrient-dense, low in sugar and have healthy fat and fiber.”

Blueberry Cheatcake 

For those of you who don’t know me or my husband well, we live 2 doors down from a locally praised resturaunt on the corner of our street. They are widely known for their “steaks, crepés, and Sunday brunch”… however, they also have some darn good cheesecake.

As I made my way home, pulling into the driveway, it hit me… that sultry temptation to go order a slice. (Since I eat gluten free, I occasionally indulge in cheesecake minus the crust!) 

And then my mind recalled a recipe I heard using gluten free cherios for “crust”. Hmm…

The result was a “gluten free” Greek yogurt mini cheatcake. 15+ grams of protein, and no added sugars – just some erythritol. 


-1 Cup plain (unsweetened) cherios

– 1 Tbsp butter or substitute (I used coconut butter spread)

– 2 Tbsp maple syrup 

(Instead of REAL maple syrup, since I’ve been trying to limit my sugar, I made my own using: 1 cup Water,1 cup Powdered erythritol, 1 1/2 tbsp Maple extract,1/2 tsp Xanthan gum)

**crush up the cherios and mix with the melted butter and syrup.

For the topping:

I made it easy and used one of the Oikos Triple Zero Greek Yogurts. They are sweetened with stevia. 

Vanilla, plain or banana taste great! But any Greek Yogurt would do.

I topped it off with some organic blueberries and set it in the freezer! 

Bon Apetit! 😘