NEW down the aisle!!!

New combination Quinoa and brown rice packets offered in lemon pepper, Italian, Mediterranean, garlic & herb, & spicy. 5 grams of protein per serving! 

New chocolate nut mix to help combat those sweet tooth cravings! Peanuts, chocolate nuggets, nutty peanut clusters, and almonds!! Yum! What more could you ask for!?

New flavors from chobani!! 5 new flavors-Peachy pistachio, Nutty for nana, blueberry power, tropical escape!! As always a healthy snack-high in protein! 

Grilled homemade PIZZA

We made pizza on the grill!! I suggest everyone try this!! It's amazing and super easy and fast. 

We got pre made pizza dough from an awesome pizza place!! And rolled out mini pizzas, layered them between wax paper in a casserole dish. 

Bring the doughs to the grill and set it to med-high

Grill for about 2 mins on each side, or to your liking..

Then top with your favorite toppings!!!!

 I topped with tomato sauce & fat free mozzarella 

I did one pizza with BBQ chicken spinach

And another I did tomato chicken meatballs & arugula

Try it out!! Enjoy!!!

Xoxo 

NEW NEW Down the aisle!!?

 BLUE DIAMOND- Now has new fruit flavors!! In Strawberry, Raspberry, and Blueberry!!

 NuAquos- With 12 grams of protein and 19 added electrolytes and vitamins and minerals!! Available in Watermelon, Peach Mango, and Acai Blueberry

 Protica- Check out this companies protein products!! A new ready to eat protein yogurt with 15 grams of protein and a pretty long shelf life

Double Banana Protein Pancakes

Okay so I'm totally on a Banana kick!! These are so soft and fluffy!! 

Mash up 1/2 banana 

Mix with..

2 tbsp of applesauce unsweetened 

1/8 tsp almond extract

1/4 tsp vanilla extract

1 egg + 1 egg white

Blend in blender...

1/2 c oats

1/2 scoop of Cellucors Cinnamon swirl whey protein powder

1/2 tsp baking powder

1/2 tsp cinnamon

3 packets of truvia 

1 Quick dash of nutmeg (seriously really quick, a little bit of nutmeg goes along way)

1/2 banana(Use the rest of the banana to  garnish on top or slice up and add to batter)

Enjoy xoxo 

Super super dense moist Banana bread!

Preheat oven to 350

1/2 c oats blend in blender

Then add in...

1 c whole wheat flour

1/2 c Cellucor cinnamon swirl whey

Blend in blender

Add in 3/4 tsp baking powder

4 tsp of banana cream SF FF pudding mix

1 tsp of cinnamon

Blend just to mix together

Seperate bowl blend 1 cup of banana mashed, 1/4 c Greek yogurt, 1 egg yolk. Mash it up

Separate bowl blend 1 1/2 tsp vanilla extract, 3/4 c applesauce, 1/4 c truvia baking blend, 1/4 c Splenda brown sugar blend, 2 eggs-beat beat beat!! 

Then add the banana mixture and applesauce mixture together, finally add in the flour mixture.

I divided up the batter and experimented with it, I made 6 muffins some with FF cream cheese filling, and some with chia seeds on top, then the rest I filled Into a loaf pan... It was the perfect amount for both varieties.

Cook the muffins for 15-18 mins and then leave the bread loaf in for an additional 10 mins

Enjoy!!! Xoxox

Healthy "Haystack" Cookies

2 egg whites
3 tbsp of 0% greek yogurt
3/4 of package of sugar free butterscotch Pudding mix
2 tbsp of water
-Mix together the clumpiness over a stove top on low heat..
-Then..
Add in 1/2 tsp of pb extract
And 1 1/2 scoops of Cellucors Pb marshmallow whey protein powder
And 1/3 cup + 2tbsp of oats
And 4-5 packets of truvia
-Stirring over a low flame for 10 mins or so...
-Then scoop out 2" balls or so onto wax paper or in a Tupperware and push a whole into the center and fill with peanut butter( you can also mix pb2 with pb in a separate bowl for a filling mixture as well)
-Should make 6-8 cookies or so..
Then put In the freezer for 30 mins or until hardened!!

Healthy Turkey Muffins

Ingredients:

1/2cup of FF cottage cheese
1 package of 99% FF ground turkey (2lbs)
1egg
1 cup of spinach (chopped)
4 mushrooms chopped
1/3 cup of oats
4 tbsp of walden farms ketchup
4 shakes of garlic powder( to taste) & black pepper

Mix all ingredients together
Bake at 385 for 40 mins
Makes 6 Patties
Each 128 calories
25g protein, 5g carbs, 1g fat

*You can really get creative and add any type of spices or seasoning that you would like to spice it up! -Just remember to watch the sodium in some seasonings!!
 HAPPY COOKING!!

Egg Muffins

Okay Here's my recipe for Egg Muffins..

6 whole eggs
3 egg whites
3/4 cup of fat free cottage cheese
4 mushrooms
1 cup of broccoli (I used frozen-defrosted)
A couple of heavy sprinkles of pepper & garlic salt

-chop the veggies up-(pretty small and diced)
-whisk the mixture together & pour in greased muffin tins!! ( I used Pam)
-Makes 12 muffins!!
-Bake at 385 for 20 mins!!

Each 50 calories and 6grams of protein, 2.5 grams of fat, 1 gram of carb

Maneuvering your way through the menu

Restaurant menus can be hard to navigate sometimes. Restaurant food is questionable on just how on par they are with their nutrition- even the known "healthy" eateries.

Go into it with a plan, make sure you aren't ravished when you show up to the restaurant.  Drinking water and having a snack beforehand is a great option for staying satisfied for a few.

Order an appetizer! Ordering an appetizer can also help you. Ordering a lighter appetizer is a great choice! They come out fast and can help if your feeling ravished.  Try to take some of your entree to go in a doggy bag. Most entrees are huge portions, and breaking it up into 2 meals is a great healthy option!!

While ordering...
-Try to steer clear of dishes with words like bisque, buttered, scalloped, creamy, tempura, fried, smothered, cream sauce, au gratin, deep fried, breaded

-Better options are grilled, sautéed, broiled, steamed, au jus, vinaigrette, poached, and baked.

Remember the customer is always right, restaurants will make substutions to cater to your needs. So, making substitutions is a great option.

Apps for your phone such as yumpower or the calorieking can help you navigate through some healthy and not so healthy options. Both apps are free, remember being healthy just takes a little bit of extra time and with making daily healthy choices you set yourself up for success in the long run.

Healthy Protein Pumpkin Muffins!!!!

So, I know "pumpkin season" is long over!! But these are delish all year round and super enjoyable with a warm cup of tea for a cold windy night!! These Protein Pumpkin Fat Free Cream Cheese filled muffins are pretty healthy and just 130 calories a muffin.

1&3/4cups of oat flour (oats in blender)
1/4 c protein powder
2 tsp of baking powder
1 tsp of baking soda
2 tsp of cinnamon
1/4 tsp of nutmeg
2 eggs
1 can of pumpkin
5 packets of truvia
2 1/2 tbsp of Splenda brown sugar
1/4 c of brown sugar

Filling-
6 oz of Fat free Cream Cheese
1/2 tsp of vanilla extract
1 tbsp of Greek yogurt
4 packets of sweetener of choice (truvia)

Combine the muffin batter mixture, starting with the dry-mix it all together. I used oats for the oat flour and blended it in the blender you can use whole wheat flour as well if you wish. But make sure you remeasure the oats after you have blended them! Then stir in the wet ingredients.

For the filling just combine all the ingredients in a separate bowl.

Preheat oven to 350
Fill a cupcake pan, each only 1/3-1/2 of the way full then spoon a dollop of the cream cheese mixture on top of that, then even out more muffin batter on top of the cream cheese(covering the it completely.) Should make about 10-12 muffins.
Bake for 20 mins!!!

New down the aisle!!

Starbucks launched Veranda blend to their Natural Fusions Coffee line, avaliable in Mocha, Vanilla, and Caramel.

Navitas Naturals now has established their Organic Goldenberry Powder, from a golden orange super fruit!Containing many vitamins- A & C, as well as bioflavonoids and beta carotene. Great for adding in shakes, smoothies, oatmeal. Its a good source of protein and fiber

Lean Cuisine Salad Additions- Asian style, Cranberry & Chicken, Southwest Style, & Bistro Chicken Salad, all you have to do is add your own Spinach or lettuce mixture.



From the Makers of Celestial Seasonings..Comes Energy & Sleep aid SHOTS!

Enerji shots in flavors of Berry,Citrus, and Pomegranate xtreme, each containing B vitamins, and caffiene & ginseng.

Sleepytime Snooz Natural Sleep Aid offered in Lemon Ginger, Peach, & Berry, all natural and containing melatonin and valerian.

Snack THIN!!

Thin cakes!! Suzie's whole grain thin cakes are awesome! Perfect for snacks..They're all naturally puffed in either-
Corn,quinoa,&Sesame
Brown rice
Lightly salted corn
Spelt & flaxseed
Only 38 calories per serving! & no artificial ingredients. YUM

Hey Guys!!! So I hope you are all ringing in the New Year right so far!! Here's the link where I was featured in Glamour Magazine online to help kick your New Years off right!!  These are a series of 4 workouts that you can do at home.
http://www.glamour.com/health-fitness/2013/01/glamour-one-month-slim-down-plan#slide=1