From the Blog

roasted sweet potatoesLove sweet potatoes? Try my Famous Honey Roasted Sweet Potato RECIPE. By famous, I mean my awesome mother-in-law, Cheryl, has asked me to make them every Thanksgiving for the last 5+ years. Love you Mom!

Speaking of Moms, I’m blessed enough to have THREE… Kathy, Cheryl and Jean. With Thanksgiving upon us, it only makes sense to share my gratitude for these three amazing women.

Thank you Mom for teaching me patience to smell (and re-plant) the roses and give freely of my time. I’m grateful for your unconditional love and the WORLD’S BEST hugs. Thank you for opening your heart and sharing with me in. The three of you have helped be a loving wife, compassionate friend, and authentic human being. I am forever thankful and grateful for your love and will cherish you always.


  • 2-3 lbs. Organic Sweet Potatoes
  • ¼ – ½ cup Honey
  • 1 stick Organic Butter
  • 1 tsp Onion Powder
  • ½ tsp. Cinnamon Powder
  • ¼ tsp. Ginger (ground)
  • 1 pinch Cloves (ground)


Boil Sweet Potatoes until fork gently pierces skin, but is still slightly firm. Time will depend on size of potatoes; bigger potatoes require more time. Remove from water and let cool until you can comfortably touch them w/o getting burned. Peel potatoes and let cool while preparing sauce. Using square glass dish, lightly butter sides. Preheat oven to 350℉.

In saucepan on medium heat, mix honey, butter, and all spices. Once butter is melted, increase heat to medium/high, and stir with wire whisk. Bring to boil. Continue to stir with whisk until sauce thickens and is the consistency of cold honey (e.g. thick, but not solid or runny). It usually takes 10-15 minutes of awesome patience.

Remove sauce from stove and set aside. Cut potatoes into 1 inch cubes and place in dish. Pour sauce evenly over potatoes. Cover with tinfoil and place in oven for 15-20 minutes or until sauce begins to bubble.

Remove from oven and keep covered to retain heat. Smile while serving and give at least one hug to everyone there, especially folks who pass on the sweet potatoes. :)

Holiday Hugs,

Coach Amy Friese

Easy Chicken Veggie Rice Soup

A pre-cooked chicken has lots of nutrients left in the bones even after you’ve finished eating the meat. Save (freeze) them for this easy soup recipe when time is of the essence and your body needs some healing. Since soup freezes well, portion out the leftovers and enjoy again later.


  • Bones from 1 chicken + 1 breast or 2 thighs (cooked or raw)
  • 5-7 cups vegetable or chicken stock 1 tsp poultry seasoning
  • 1 tsp oregano
  • 2 bay leaves
  • 2-4 smashed garlic cloves
  • 1 chopped medium onion
  • 2-3 chopped celery stocks (leaves, too)
  • 3-5 medium carrots
  • 1 cup chopped celery
  • 3/4 cup chopped onion
  • 1 cup corn
  • 3/4 cup rice mixture (brown, wild, pearl, long grain…) or barley
  • 2-4 chopped medium kale leaves
  • 2-4 chopped medium collard green leaves

Grilled vegetables and crisp salads are fantastic year ’round…but there’s just something about oven-roasted vegetables that just seals in the “goodness”.

Roasted vegetables retain nutrients and bring out the sweetness, so even little ones or those who aren’t keen on veggies may give them another try. The trick is being sensitive to time and temperature.

Keeping the temperature set at or below 400 degrees locks in the natural vitamins and nutrients. Reconnect with seasonal produce such as sweet potatoes, parsnips, cauliflower, Brussel sprouts, carrots, winter squash, zucchini, onions and garlic. Heck, add in some mushrooms or any other favorite veggies, too.

Cut your choice of vegetables into 1/2 – 1″ chunks and lightly drizzle with olive oil. Season to taste with a sea salt, fresh ground pepper, rosemary, garlic and/or thyme. Cook in a roasting pan for 30 minutes, turning veggie halfway through. Enjoy them alone, as a side dish, with eggs or pureed with stock for a creamy, hot and comforting soup. Mmm, mmm!

IMG_2068Do you know what a ‘Love Bomb’ is?

I didn’t either until my friend Dana, a fellow health coach, sent one to me. After some additional internet digging, I found the book, Reset Your Child’s Emotional Thermostat. The author, Oliver James, also has a book titled, They F*** You Up. After last week’s blog, I found it fitting and deeply hilarious.

But to keep matters short and sweet (mmmm sweet!), here’s my LOVE BOMB to you:

Even in your crankiness, most anxious, I-can’t-even-stand-myself moments, you are perfect. Perfectly proportioned. Perfectly balanced.  Perfectly perfect.  

That inner voice telling you otherwise is your ego. And while it’s there to protect, it’s utterly off-base 99% of the time.  

You ARE ready. You DO know what you’re doing. ‘Good enough’ IS really good enough. So take that risk, talk to that person, ask for that raise, register for and finish that race. Since you’re perfectly perfect exactly as you are, everything you do is spot on perfect, too!

Hugs AND kisses,

Coach Amy Friese

Design by cre8d
© 2014 Fearless Nutrition, LLC

Eating SMART & running STRONG has never been easier!

Sign-up for recipes, specials, racing insights, training success stories and my very own nutrition secrets in "The Runner's Plate".

When you do, you'll also receive the Race Training Nutrition Guide including the very same steps I take to stay energized, hydrated and strong for all my training runs and races.

THANK YOU for joining "The Runner's Plate" ezine community. All of your contact information will remain securely confidential.