All posts by R.C. Liley

I'm an ex-mutual fund accountant who left the cubicle world to be a stay-at-home dad to my beautiful little girl, Avery, who entered our life on 11/15/13. Also happily married to my wife, Kelley, for 7 years as of 8/17/14. Sorry ladies... :) Fitness and nutrition is of the upmost importance in our family and we strive to reflect this in our daily life. I always prepare our meals at home and only go out if it's a special occasion, and even then I tend to not get much. Food should be fun and a joy to eat, not something quickly consumed from a fast food chain or scarf down before the next meeting. I have come from strictly logging high miles to train for the next marathon to keeping exercise varied and focusing more on strength. I still enjoy going for a run when I can, but nothing crazy, and I prefer hill sprints while pushing my daughter, Avery in the stroller. She loves it and I get a great workout! I want to show the world how to appreciate their body and feed it real, wholesome food while moving more throughout the day. In doing so, everyone would be healthier, happier, and we'd all live in a better place as a result. I blog mainly about my life as a stay-at-home dad and frequently include reviews, participate in campaigns, and share my thoughts on fitness and nutrition. If you ever have any questions or thoughts to share, please reach out as I'm always open to listening or helping others however possible. That is, when I have free time since Avery is and my wife are the number one priorities!

Flying Her Spaceship: #MySundayPhoto

The small playground in our neighborhood has a little wooden playset for kids to climb and slide on. Using our imagination, we pretend it’s our spaceship and make frequent trips to the moon and sometimes a random planet from Star Wars.

It’s not a sturdy structure, so I can easily shake our vessel during takeoff as we experience turbulence (from comet fields, obviously). Luckily, the cutest pilot I know keeps it under control and gets us through every time.

spaceship, playground, kids, #MySundayPhoto, toddler, pretend, imagination

Don’t worry, I caught this shot on my phone before takeoff. She promised to wait for me to climb aboard, but only for a minute. We had places to go and things to see, so there’s no time for messing around with pictures!

I’m just happy I got this pic before the 105+ degree heat made my phone shut down. Probably for good reason, I need to focus on living in the moment more anyway. No matter how hot it gets, it always feels cool to play with our beautiful girl.

Thanks to Darren and his #MySundayPhoto linkup. Check out his blog full of beautiful pics and join in on the #MySundayPhoto action!


Family Selfie on the Playground: #MySundayPhoto

Climbing the wall at our tiny neighborhood playground is the latest feat of our growing toddler. Earlier this week I asked if she wanted to try, and she surprisingly jumped right to it.

As with most things related to a growing tot, it’s bittersweet to see. I love seeing her accomplish new things, but that means she’s *gasp* getting older and *deeper gasp* more independent! Ahhhh, parenting is tough in so many ways.

But it’s also rewarding and I wouldn’t trade it for anything. Especially when we can spend some family time together. Watching her climb the wall and smile as she reaches the top is nothing but satisfying. Then topping it off with a family selfie to end a wonderful day.


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Even in the Texas heat, we’re doing our best to keep active outside. Sometimes it can’t happen, but that’s why we have our living room construction site/play area.

As always, big thanks to Darren and his never dull #MySundayPhoto linkup. Check out his blog full of beautiful pics and join in on the #MySundayPhoto action!


Sugar-Free Peanut Butter Protein Granola

sugar-free peanut butter protein granola, nuttzo, healthy, food, cooking,

One absolutely essential thing I learned as I became serious about my health is that food matters!

Like gas for your car, the higher octane (quality), the better it runs. Same for your body, higher quality, wholesome food will help it fire on all cylinders by performing better physically and mentally.

Over the years I became fed up when searching for food without added non-food ingredients I can’t pronounce. So I started making my own as much as possible. Like, for instance, granola.

I used to be a cereal fanatic years ago. You usually find some form of sugar as the second ingredient along with processed grains made to resemble “O’s” or little leprechauns. Tasty, yes, but not worth putting in my body.

As my health views changed, I switched from the sugary kind and found low to no sugar varieties as much as possible. But even then it’s still processed into shapes and conveniently packed into a perfectly shaped box. I finally decided there were better alternatives than pouring crunchy clusters into a bowl for a “healthy meal”.

Looking to fill the gap to get my cereal fix, I created a quick and easy recipe for granola. Most granola has a lot of sugar and processed vegetable oil added; I wanted to avoid both.

With the help of stevia and tasty fruit like ripe bananas, applesauce, or pumpkin puree (yes, it’s a fruit), avoiding fat and sugar is easy. Omitting low quality oil and using fruit puree as a substitute allows your recipes to have sweetness with way less calories from fat.

Here’s something that is healthy and fairly simple to make.

Sugar and Oil Free Peanut Butter Protein Granola



  • Preheat oven to 325.
  • Mix the dry ingredients together in a large mixing bowl using a wire whisk.
  • In a separate mixing bowl, add all wet ingredients and mix well.
  • Add the wet to the dry and stir until well combined.
  • On a parchment lined cookie sheet spread the mixture out evenly and bake for 30 – 35 minutes. Every 10-15 minutes stir the granola for even baking.

I used to make this all the time for Kelley and myself, but had to put an end to it for a while. If you’re wondering why, it’s because we became dangerously addicted to its delicious crunch. We’d both sit at work and mindlessly chomp away until it was gone! You can have too much of healthy food too.

Although it’s wonderful alone, my favorite way to enjoy this granola is with plain Greek yogurt, NuttZo, and frozen blueberries in a cup.

Refills usually always happen.

Make this for yourself and family to help fuel the day or as a healthy snack anytime of day.

Are you a cereal addict?

In milk, yogurt, or both?

What’s your favorite form of cereal; flakes, o’s, clusters, or tiny sprouted crunchy grains like Ezekiel (The only boxed cereal we use now)?