Friday, December 6, 2013

Simple Green Protein Smoothie

Simple, healthy & delicious :)

3-4 kale leaves, tough stems removed
Almond milk (or soy, cows, rice or your desired thickness) 
1/2 banana
1 scoop vanilla protein powder
Generous sprinkling of cinnamon 
Chia seeds

Blend kale & milk until liquified. Add other ingredients & more milk if needed & blend away! Tastes more like a vanilla dessert than a green smoothie ;) 

With the 1 cup of almond milk I used, this smoothie came out to 277 calories! Enjoy :)

Monday, December 2, 2013

Quick Chicken & Spice Lunch


1 cooked chicken breast
1/2 cup cooked brown rice
Handful of baby spinach
Drizzle of olive oil
Ground turmeric
Crushed red pepper flakes
Ground cumin 
Garlic powder

Steam baby spinach until wilted. Mix in brown rice, chicken & olive oil. Stir well, and add sprinkling of spices to your liking - stir until combined & enjoy! Easy and tasty!

335 calories :) 

Friday, November 22, 2013

Paleo Pumpkin Soup

Perfect for a cool, fall day :)

4T coconut oil
3 (large) garlic cloves, minced 
2 cups chicken broth
2 1/2 cups canned puréed pumpkin (not pie filler)
1 can (13.5oz) light coconut milk
1/2 teaspoon ground ginger
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
Sea salt & black pepper to taste

Melt coconut oil in large sauce pan. Add garlic until just browned, then add chicken broth. Once boiling, add pumpkin, coconut milk, and spices. Stir well, lower heat to medium-low & let cook for another 10 minutes. 

Pour into individual bowls, top with an extra sprinkling of pepper, and serve!

Makes 4 servings; 225 calories each :) 

Thursday, November 21, 2013

Homemade Granola

Granola seemed easy enough to make myself, so I threw a bunch of stuff together, and, I was right! Came out delicious :)

1 cup old fashioned rolled oats
1/2 cup sunflower seeds
1/2 cup shredded coconut
1/2 cup coconut oil, melted
1/4 cup flax seeds
2 T honey
2 T maple syrup 

Preheat oven to 350. Mix all ingredients in medium mixing bowl & spread on baking sheet lined with aluminum foil. Bake for 20-25 minutes, tossing & re-flattening a couple of times. Let cool & voila! 

Great mixed with yogurt or to simply eat as a snack :) 

Friday, November 1, 2013

Spiced Pumpkin Seeds


Fresh seeds from 1 pumpkin; pulp removed
Olive oil
Ground cumin
Garlic salt
Sea salt

Rinse & dry seeds. Place in small mixing bowl & drizzle with olive oil. Give a generous sprinkling of ground cumin, then add sprinklings of other spices & salt. Mix well, and place on aluminum foil lined baking sheet. Bake (in toaster oven) on 325 for about 20 minutes. 

Let cool & enjoy :)

Friday, October 25, 2013

Chocolate Coconut Cookies with Sunflower Seeds


2 eggs
2/3 cups unsweetened natural applesauce
3/4 cups shredded coconut
1/2 cup unsweetened cocoa powder 
1 cup raw sunflower seeds 
1 scoop vanilla protein powder 

Whisk egg & apple sauce together until well combined. Add other ingredients and mix. Drop round scoops onto parchment paper lined cookie sheet, flatten with palm. Bake at 350 for 12 minutes - makes about 12 cookies.

105 calories each :) 

Sweet Tooth Lunch

An easy & sweetly delicious lunch

4oz chicken breast
1 medium sweet potato
1 tablespoon coconut oil
Sprinkling of cinnamon

Wash & bake sweet potato in microwave (7-9 minutes depending on size). Boil chicken until just cooked through. Mash sweet potato with fork until texture is whipped-like. Once chicken is cooked, cut into small chunks. Combine sweet potato, chicken & coconut oil until mixed. Mix in cinnamon to taste & voila! Does the trick for the ol' sweet tooth - protein & carbs keep you full too! 

385 calories

Friday, October 18, 2013

Pumpkin Spiced Oatmeal


1/2 cup rolled oats
1/2 cup canned pumpkin
3/4 cup almond milk
1/2 scoop vanilla protein powder
1 teaspoon (heaping) cinnamon
1/2 teaspoon pumpkin pie spice 
Few pinches of ground ginger

Place ingredients in microwaveable bowl, heat for about 2 minutes, stir & serve :)

300 calories
18 grams protein!

Thursday, October 17, 2013

Protein Date Balls

Yes, mildly inappropriate name. Oh well, it's what they are :)

14 pitted dates
2 tablespoons sunbutter (or nut butter of choice)
2 tablespoons of flaxseeds
2 tablespoons coconut oil, melted 
1 scoop vanilla protein powder (I used Raw Protein by Garden of Life) 

Let dates soak in hot water for about 10 minutes. Drain water & mash with fork. 
Once dates are a paste-like texture, add other ingredients one by one, mixing well. 
Roll into balls, about the size of golf balls. 
Keep refrigerated & enjoy!

108 calories each

Tuesday, October 15, 2013

Chocolate Coconut Brownie Pie

And the paleo dessert baking continues...

1 medium sweet potato, peeled & grated
2 large eggs
1/2 cup natural maple syrup
1/2 cup coconut oil, melted
2 teaspoons pure vanilla extract 
1 cup natural unsweetened cocoa powder
1 tablespoon gluten-free baking powder
1/2 tablespoon baking soda 
2 tablespoons coconut flour
Unsweetened shredded coconut

Preheat oven to 370. 
Mix all ingredients except for shredded coconut in a large mixing bowl. When well combined, pour into greased pie dish (we used coconut oil for greasing). Sprinkle a generous amount of coconut on top. Bake for 30-35 minutes, until toothpick inserted into center comes out clean.
Let cool, slice up & enjoy! 

Saturday, October 12, 2013

Hard Pomegranate Juice

A (nearly) guilt-free hard beverage!

1 pomegranate fruit
1 cup white grapes, seedless
Juice from 1/2 lemon, squeezed
2 shots tequila

Separate seeds from membrane of pomegranate (discard membrane). Put seeds, then grapes through juicer. Pour juice into shaker. Squeeze 1/2 lemon into juice, then add tequila. Refrigerate (or shake with a few ice cubes if serving right away) - and enjoy!

*For added sweetness, mix in 1T of honey or agave nectar

Thursday, October 10, 2013

Hemp Almond Coconut Protein Bars

These define delicious & nutritious. Seriously. 

20 pitted dates, chopped
6 tablespoons coconut oil
1/2 cup hemp protein powder
1/4 cup chia seeds
1/4 cup rolled oats
1/2 cup raw almonds 
1/4 cup almond meal 
1 teaspoon vanilla 
1 cup shredded coconut
2 tablespoons almond butter
2 tablespoons water 

Method: process dates, coconut oil, vanilla & almond butter until well combined. Add other other ingredients and pulse processor until just combined. 
Line 9x13 pan with wax paper & spread mixture. Press down until is it packed tightly, then refrigerate for 30 minutes. Cut into bars & keep refrigerated. Grab me and go! Made about 14 bars. 

184 calories
6 grams of protein :)

My Daily Remedies

A few things I have daily for amazing health benefits:

-Garlic cloves: 1 if juiced, 2 or 3 if cooking.
Benefits: natural antibiotic, antioxidant effects, fights inflammation, detoxifies

-Apple Cider Vinegar: 1-2 Tablespoons
Benefits: aids in digestion, relieves exhaustion, helps relieve cold symptoms

-Fish & Cod Liver Oils: taken in capsule form
Benefits: increases metabolism, heart health, immune health

-Coconut Oil: at least a Tablespoon everyday.
Benefits: strengthens immune system, aids in digestion

Saturday, September 28, 2013

Antioxidant Protein Smoothie

1 scoop vanilla protein powder
1 cup (packed) baby spinach leaves
1 cup unsweetened almond milk
1/4 cup fresh pomegranate seeds
1/2 cup frozen blueberries
1/2 very ripe banana 
1 (3oz) container vanilla coconut milk yogurt 

I like to blend the spinach & almond milk first to get a smooth texture, then add other ingredients & blend together! Full if protein, antioxidants & deliciousness :) 

Thursday, September 26, 2013

Morning Garlic Shots

When I first introduced garlic shots, I got a little too excited and went hardcore; one orange juiced with one clove of garlic. They were absolutely potent and pretty brutal to choke down first thing in the morning. So I experimented with other ingredients that still allowed me to have the full benefits of a whole clove of garlic. This batch was much more manageable, and loaded with other health benefits too!

This recipe makes one weeks worth of shots.
-one small bag of whole carrots (for calcium, sodium, magnesium, iron and phosphorus)

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-6 or 7 stalks of celery (aids in digestion)
-7 cloves of garlic (vitamin B6, and a good source of selenium, manganese, and vitamin C. Minerals include calcium, phosphorous, iron, copper and potassium )
-Few knobs of ginger (alleviates GI distress)
-Handfull of turmeric roots (stops blood flow to fat cells so they cannot reproduce)

I juiced each ingredient individually and put them into separate containers. Once all were juiced, I distributed the garlic, ginger & turmeric into 7 shot-sized Tupperware containers. Then I mostly filled the containers with the carrot juice, and topped each off with a splash of celery juice. Covered with lids, shook well, and stored in the refrigerator. 

Taking them on an empty stomach first thing in the morning gives your body the best benefits & absorption. 

Monday, September 23, 2013

Pineapple Beet Smoothie


1/2 boiled beet, cooled
1/2 cup frozen mango chunks
1 cup fresh pineapple chunks
1 cup unsweetened almond milk
Few dashes of cinnamon


Blend & enjoy! 190 calories :)

Thursday, September 19, 2013

Green Vanilla Protein Smoothie


3 large kale leaves, tough stems removed
Small bunch of wheat grass
1 cup unsweetened almond milk
2 T almond butter
Half banana
1 t cinnamon
1 scoop vanilla protein powder
1/2 cup water, or more almond milk

Blend kale, wheat grass and almond milk until smooth. Add other ingredients, blend well, & enjoy! 
30g of protein total & 400 calories!

Egg Roll Up

Quick and easy breakfast for my LO before she's off to school!

1 large egg
Splash of milk
Sprinkle of black pepper
Cheddar cheese, shredded

Grease pan with fat of choice (we used coconut oil) overmedium heat. Scrabble egg and milk together in bowl & add to pan. Once egg is mostly cooked & stiffens, sprinkle with black pepper and flip. Add cheese & cover for a minute it two until melted. Place egg & cheese onto plate, roll up, and cut in half. The perfect toddler finger food for breakfast. 

Wednesday, September 18, 2013

Tuna Ginger Stir-Fry


1T olive oil
1 cup frozen spinach
1 can tuna 
1T fresh grated ginger 
Soy sauce

Heat olive oil & ginger over medium heat in skillet. Add spinach and cook until thawed. Add tuna and soy sauce (to taste) and voila. Quick, easy, healthy and delicious. 

305 calories is all, too!

Wednesday, September 11, 2013

Ginger Protein Smoothie


1 cup unsweetened almond milk
1/2 cup frozen mango chunks
1/2 Hass avocado 
2 TBS hemp protein
3 tsp fresh grated ginger 

Blend and enjoy at only 275 calories 

Tuesday, September 10, 2013

Hot Chocolate

I have a serious addiction to chocolate. However, since I've been dairy and (mostly) soy-free, my palate had to adjust to the extreme darks; 75% cocoa is a treat, but I usually go for the 85% or even 90%. This recipe is for a slightly more bitter "dark" hot chocolate*

About 1.5 cups unsweetened almond milk
2 heaping TBS unsweetened cocoa powder
1/2 TBS stevia in the raw
Sprinkle of cinnamon 

Combine all ingredients in microwaveable mug, and microwave until hot. Stir and enjoy! 

*Using sweetened vanilla almond milk, and/or adding more stevia will up the sweetness of this treat 

Ginger, Kale & Rice Stir-Fry

Simple and delicious.

1/2 T coconut oil
1 T fresh grated ginger 
1 cup kale (I used frozen)
1/2 cup cooked brown rice
Soy sauce

Heat coconut oil in skillet over medium heat. Once melted, add kale and cooked until thawed (or wilted if you use fresh). Add ginger a few minutes before rice so flavor can absorb. Once all ingredients are combined, add a bit of soy sauce to taste and you're ready to serve! 

About 215 calories is all you're at! 

Sunday, September 8, 2013

Cookie Dough Filled Truffles

This is a revised recipe I found online - a must share! Modified to be slightly healthier ;) 


1/2 cup dairy-free butter (we used Smart Balance) 
3/4 cup stevia in the raw (which we processed to powder-like texture)
1/4 tsp sea salt
1 TBS pure vanilla extract 
2 TBS water 
1 & 1/4 cup whole wheat flour 
10oz dairy free mini chocolate chips
10oz dairy free chocolate chunks

Combine butter, stevia, sea salt, vanilla and water in mixing bowl on low speed until combined. Add flour & continue to mix until dough forms. Fold in mini chocolate chips, cover batter and refrigerate for 1 hour. 

Roll (1 TBS each) dough into ball & place on parchment paper lined cookie sheet. Place cookie dough balls in freezer for 15 minutes. 

Meanwhile, melt remaining chocolate with double boiler or in microwave. Once cooled to room temperature, place dough balls in chocolate, roll until covered & remove using 2 forks; place back on cookie sheet & return to refrigerator for about 20 minutes or until chocolate hardens. 

Makes about 24 truffles at 175 calories each! A delicious guilt free treat :) enjoy!! 

Tuesday, July 30, 2013

Whole Wheat Banana Muffins


2 cups whole wheat flour
2 teaspoons baking soda
1 teaspoon sea salt
1 cup stevia in the raw (or sugar)
1/2 cup chopped nuts (I used almonds and processed them to a flour)
2/3 cup melted coconut oil 
3 eggs
1.5 cup mashed ripe banana

-Preheat oven to 350 & grease muffin pan
-Mix dry ingredients in bowl, and wet in another, then combine. 
-Fill tins about 2/3, and bake for about 20 minutes 

Under 200 calories per muffin :);) enjoy!

Saturday, July 20, 2013

Mayo-free Tuna Salad

My toddler recently decided she doesn't like mayonnaise, and I don't eat it anyway. So, as the cans of tuna piled up in the cabinet I decided to find a way - and this worked, for me and both my kids!

1 can tuna (in water)
Half of a ripe Hass avocado 
Drizzle of extra virgin olive oil (for moisture)
Sprinkle of garlic salt

Mash together and voila! Tasty, healthy, and kid/mom approved! ;)

Saturday, June 8, 2013

Vegan Chocolate Pudding

Made this as a healthy dessert for the kiddos, and ended up making myself a bowl it was so delicious! 

Half of a very ripe banana
1-2T unsweetened cocoa powder
1-2T all natural peanut butter
Splash of vanilla almond milk

Place all ingredients in bowl & mash with fork until mixed - makes for a yummy, healthy pudding that the kids (and myself) loved! Enjoy :) 

Sunday, June 2, 2013

Quick Shrimp Stir-fry

4oz frozen shrimp
1 cup broccoli 
1/2 cup cut leaf spinach 
1 Tbs soy sauce
1/2 cup brown rice 

Steam shrimp, broccoli & spinach in water (just enough to cover bottom of pan/skillet). Once shrimp is pink & veggies are cooked, serve over rice, top with soy sauce, mix & enjoy. Under 300 calories, too! 

Wednesday, May 29, 2013

Hemp Protein Breakfast Smoothie

On a hemp protein kick - mostly because we have copious amounts & it needs to be used. This is the low-cal recipe (179 total) but super delicious ;)

Half of a banana
1/2 cup frozen blueberries 
1/2 tsp cinnamon
1 rounded TBS hemp protein 
1 cup unsweetened almond milk 

Blend and enjoy :)

For added protein/texture, add 1-2T natural nut butter, or 1-2T +hemp protein

Basically, banana and cinnamon will mask the taste of anything less pleasant (hemp, kale, etc...) so start there & add away! 

Wednesday, May 1, 2013

Mayo-free Egg Salad


1 large egg
1/3 Hass avocado, ripe
Chopped onion
Black pepper

I soft boiled the egg (about 5 mins once water boils). I scooped the avocado into a small bowl & added the chopped onion. Once egg was done I mashed it into the avocado & onion with a fork until well mixed. Sprinkled with some pepper, and done :) easy and delicious - and only 133 calories!

Saturday, April 27, 2013

Lyla's Favorite Smoothie

My big girl is on a smoothie kick lately. I let her choose her own ingredients, and this morning the combo she chose is her favorite so far! I stole a sip and it was pretty good! Maybe your kiddos (or you!) will like it too :)


Organic strawberry yogurt
Few fresh strawberries
Frozen blueberries
Orange juice
(Portion size to your liking; sweetness, thickness)

Blend and serve!

Friday, April 26, 2013

Breakfast Sandwich

Made this fabulous breakfast this morning - so good I had to share!

1 large brown egg
1/4 Hass avocado, ripe
Onion slices (to your liking)
Bread of choice (I used Arnold's 100% whole wheat sandwich thins)
Dash of black pepper


Soft boil the egg. Thinly slice the avocado and lightly mush it into the top layer of bread. Once egg is ready, mash it up with a fork on bottom half of bread. Sprinkle with pepper & add onion slices. Put em together and voila! A perfect protein-carb-(good) fat trio that's only 250 calories and absolutely delicious!

Wednesday, April 17, 2013

Breakfast Quinoa


1/4 cup uncooked Quinoa
1/3 cup organic unsweetened applesauce
1/2 cup frozen blueberries
1/2 tablespoon cinnamon
1/4 teaspoon vanilla (or almond) extract

Cook Quinoa with 1/2 cup water (bring to a boil, turn heat to low & simmer, covered until liquid is absorbed). Add all other ingredients, stir & enjoy! I made this the night before for a quick meal to reheat in the morning :)

Only 234 calories as prepared above. Add 1/4 cup of chopped walnuts for an extra protein/omega-3 boost and you're still under 500 calories at just 434. Filling, protein rich & sweet!

Friday, April 5, 2013

Counting Calories

If you want to lose weight, you need to burn more calories than you eat - plain and simple, right? Sure. But how is this possible unless you know HOW much you are eating and HOW much you are burning? Especially in today's super-sized world where a seemingly harmless restaurant salad winds up having more calories than a steak and French fries.

If you've never counted calories or kept a food journal, I suggest trying it - even if its just for a day. Whether you want to lose weight, make healthier choices, or are just plain curious what you are consuming on a daily basis, knowing exactly what and how much you put into your body is something worth being knowledgeable about.

As I've previously mentioned, the start to my calorie counting began after I had Hannah and had to be sure to meet my calorie quota in order to keep my milk supply up. So, I downloaded an app on my iPhone and logged away. At first, I was forgetful or lazy, and only logged a few things a day. Then, as I increased my running mileage, I started to see a change in my milk production, so I forced myself to be more accurate. "There's no way I can keep up with this everyday" I thought to myself as I sat there with my measuring cups, pouring and scaling out perfect portions. What a pain! Lucky for me, I generally eat the same things on a daily basis (thanks to my dairy and soy-free limited diet) - so after a week of measuring, it became common knowledge and I was able to accurately estimate my portions without the help of the measuring cups. A handful of almonds was about one serving size. When I filled my cereal bowl to the top, it was 2 servings. Ok, got it.

The ease of calorie counting came from the amazing app I use: MyFitnessPal. It has a section for breakfast, lunch, dinner, and snacks. All you do is click on the meal, search the food you ate, select the portion size, and you're done. Your height, weight, activity level, and weight (loss) goals are entered, and a daily calorie goal is set to fit your specific needs. Your goal can be anything from losing .5lbs per week, maintaining your current weight, to gaining 2lbs per week (great for pregnant woman trying to stay on track!) There is also a section that charts your nutrition goals (ie. fat/protein/carb).

The wonderful thing about this app is its ease and accuracy; I have always been able to log the exact food item I ate, from Stop & Shop brand products, to meals at restaurants. It allows you to select potion sizes from 1/8 all the way to 10 servings. Not only does it inform you of the calories in each serving, but also the fat, carbs, protein, sodium, cholesterol, sugar...and so on. To add to the ease, it keeps a diary of previous foods you have logged, so you won't have to re-search for them each time. How easy is that?

Perhaps the most helpful key to this app is its ability to log your work outs. Everything from running to "walking carrying infant or heavy bag" can be logged. Every calorie burned is a calorie added to your daily budget. The next step is all you; you want to maintain your weight, eat back all the calories you burned. You want to lose weight, eat less than you burned. You want to gain, eat more. This is where determination and motivation will be YOUR key. At the end of a day of logging, the app tells you "if everyday were like today, you'd weigh ______lbs in 5 weeks". If you over-ate you'd be heavier. Kept to your calorie budget? Smaller. Quite easy, and motivating in itself. Of course, the true key to calorie counting is being honest. If you go back for a 2nd handful, log it.

My first thought after a few days of counting was "holy shit, I eat a lot!" It didn't help that I overrate on a lot of high fat & calorie dense foods, like avocados, nuts, and fish. I had pretty much hit my calorie quota before dinner. No wonder that despite all my running, those last few pounds of baby weight were staying put. If I over ate, I felt terrible. Solution? Planning ahead. "Failing to plan ahead is planning to fail" - I've heard it before, but now I live it. Every night before bed, I go into the next days calorie budget and plan out each meal and snack. I love this, because if its a weekend and I know I'm going to have a couple glasses of wine and some chocolate treats with my husband - I can log those first and budget wisely around it. I chose high protein and carb filled meals that will keep me full, and am sure to eat every few hours to keep my metabolism and energy up. I never feel hungry or deprived. I can eat what i want and as much as I want if I plan for it. Those last few LBS of baby weight have finally vanished, an after having two kids, it feels great to say that I am proud of my body. It may seem like a lot of work, but being healthy is a full-time job, and one that I'm willing to work hard at.

Tuesday, April 2, 2013

Sweet Protein & Carb Breakfast

Woke up with a sweet tooth! Here's how I satisfied it with a filling breakfast:

1T coconut oil
One 4oz boneless chicken breast
Half of a medium sweet potato
Half of an organic sweet apple

Bake potato in microwave for about 5 minutes, or until cooked through. Boil chicken breast until just slightly pink inside. Heat coconut in skillet/frying pan over medium heat until melted. Thinly slice apple, and cut potato and chicken into half inch chunks. Add all ingredients to heated oil, sprinkle with cinnamon and stir-fry until oil is absorbed.

317 calories that packs a sweet protein and carb punch, keeping you full through lunch :) yum!

Thursday, March 28, 2013

Tuna & Taboule Salad

Always looking for mayonnaise substitutes; here's a yummy one for tuna!

One can of tuna
Juice from half of a lemon
3T taboule salad

Mix all together & enjoy. Makes for a juicy, flavorful lunch :) I served ours with brown rice pilaf and a green veggie...yum!

Friday, March 15, 2013

Small Changes, Big Difference

My diet has been tweaked again and again over the last several months - both for breast feeding Hannah and balancing my own body's needs. Primarily, I stick to a pretty clean-eating diet plan; lots of fruits a veggies, lean meats, whole grains, nuts and seeds. However, even eating as healthy as I was, I still developed some pretty bad eating habits, like over indulging and late night snacking (or a deadly combo).

With all the running I was doing while training for the half marathon, I was forced to count my calories to secure my milk production. Knowing how much I loved to sit down and relax with some snacks and a glass of wine at night after the girls were asleep, I would try to "save" my calories for after dinner. I kept to the 5-6 small meal plan that I was already in a routine with from pregnancy. But I quickly learned that this no longer worked for me; I was never really "full" after a "meal" during the day, so when it came to my nighttime snacking, I went a little crazy. And even though my choices were fairly healthy (homemade popcorn, pretzels, carrots, nuts...) I would eat enough to fill half a days worth of calories. I went to bed feeling gross and woke up feeling guilty. Not to mention those last 2 or 3 pounds of baby weight was not going anywhere with eating habits like that. I had to make a change.

I started experimenting with cutting out (even more) foods - especially those I seemed to have no self control over, like almonds and peanut butter. I lost 4 pounds in 3 days doing this - too much. So I added them back, but with moderation in mind. After all, nuts are where I get my main source of fat and calories.

I know milk production thrives with hydration, so I upped my water intake. This helped tremendously, even though I was once again peeing like a pregnant woman. I start and end my day with a large glass of water, and go to bed/wake up feeling great.

I also started drinking my morning coffee BEFORE breakfast instead of after. This is because I researched that coffee boosts your metabolism, and just like eating after a work out, your body digests more efficiently with an already amped up metab. Also, because I try to make breakfast my largest, most carb-filled meal of the day to fuel up. The coffee switched seemed to really help. I feel full sooner and feel a difference in smoother digestion.

I usually have 1/2 a cup of coffee in the afternoon for a little extra caffeine boost, which I just switched to green tea. It gave me the bit of caffeine I needed without the jitters or stomach ache that I always seem to get with coffee cup number two.

My last and (for me) most drastic change was to knock off the nighttime snacking. I'm like an alcoholic when it comes to this - I can't do it in moderation. So it was the most important change I needed to make. I accomplished this by eating 3 complete (nearly 500 calorie, protein/carb/veggie balanced) meals throughout the day, with one protein packed snack between lunch and dinner (when I "allow" myself to fill my almond or nut-butter cravings, moderately). I love this change. My energy throughout the day is better, I actually feel and stay full until my next meal, and best of all, I am not starving come bedtime. Now my nighttime routine is some herbal tea with some vanilla almond milk, and maybe a handful of carrots.

Of course, everyone needs cheat days, which I am a huge supporter of. If its all or nothing, you'll find yourself either miserable or binging. I save my cheat days for my hubby :) a nice glass of wine and some snacks after the girls are in bed on the weekend is just what we need after a week of barely seeing each other. The calorie counter gets turned off and I just eat as I please. As long as you don't turn "cheat day" into "cheat days", you are totally entitled to them. One quote I read always sticks in my mind: "what you eat in private you wear in public."Cheat away! But be sure to get back on track once the day is over - that's the key! Unlike me who would wind up "cheating" every night and feeling like death the next morning.

It took a while but I seemed to have finally found a meal plan that fits my needs as well as filling the ones I need for Hannah and her sensitive belly. Clean eating is amazing, I've never felt better!

Thursday, March 14, 2013

My Favorite Wrap


-One soft tortilla (I use Mayan low-carb whole wheat because they are soy & dairy free)
-2T hummus
-Few red onion slices
-Baby spinach
-chicken sausage (I used sun dried tomato)

Spread hummus on tortilla, add onions, spinach & chicken sausage (cut in half the long way). Wrap up & enjoy! I paired mine with some sugar snap peas for a yummy lunch at only 350 calories! Delish :)

Tuesday, March 12, 2013

Avocado Chicken Salad

Boiling chicken is the healthiest way you can go, but it's not the tastiest, most flavorful way. I grew tired of substituting mayo with hummus, and was looking for something new. I am totally in love with my homemade guacamole, and decided to combine the two. I loved it so much I think I've had it for lunch or dinner everyday for the last week. It's a must-try!

Ingredients (for single serving):

1 Chicken breast (I use Nature's Promise; 4oz, 110 calories)
1/2 ripe Hass avocado
1-2T mild salsa

Boil the chicken until fully cooked. Mash avocado and salsa together until well combined. Cut chicken into chunks, add to guacamole, and mix. Juicy, flavorful, with a protein and good-fat boost. 245 calories, filled with a protein boost that will keep you full! Eat as a snack or pair with a baked sweet potato and green veggie for a filling meal that's still under 500 calories!

Date Truffles

Personally, I find these delicious. However, I think that months of clean-eating and a well adjusted pallet plays a major role. In other words, these "truffles" are healthy, and if you're expecting rich and creamy, these aren't for you. However, if you're a health nut like me and are craving a little something sweet and chocolately, these are perfect!


14 pitted dates
2-4T peanut butter (I used Teddy, smooth and unsalted)
1T rolled oats
3T unsweetened cocoa powder
unsweetened finely shredded coconut, for rolling

Now, if my toddler had not burned out the motor on our food processor, I would have used it. But since it's out of commission for now, I mixed all ingredients by hand. I added a bit of hot water to the dates to soften, then mashed with a fork until a paste was formed. I then mashed in the peanut butter, rolled oats, and cocoa powder (you can add more water, or even a bit of melted coconut oil to add moisture). Once all ingredients are well mixed, I scooped 1/2T full, rolled into a ball, and rolled in the coconut. Serve right away, or keep in the fridge for later snacking!

Makes about 20 truffles, at only 25 calories each (if you use 2T PB)

Additional options:
crushed almonds
maple syrup, for added sweetness

Saturday, January 12, 2013

Hemp Protein Smoothie

This tastes similar to my previous green smoothie, with a few tweaks and new protein :)

Half of a large banana (potassium)
Half cup of frozen blueberries (anti oxidant)
1 TBS all natural peanut butter (texture, taste disguise, protein)
1/2 tsp cinnamon (metabolism booster)
Handful of spinach leaves, tough stems removed
3 TBS hemp protein ( I used Nutiva organic; 15 grams of protein! )
1 TBS chia seeds (anti oxidant, energy, omega 3's)
1 cup unsweetened vanilla almond milk
1 cup water (or more almond milk)

Place all ingredients in blender and blend until smooth. Amazing post work out meal!!

Thursday, January 10, 2013

Veggie "pizza"


Trader Joe's middle eastern flatbread
Olive oil
2 cloves garlic, minced
Some zucchini
A few pepper slices
A few Brussels sprouts, chopped

Coat flatbread with olive oil. Add garlic and veggies, and give another small drizzle of olive oil. Sprinkle with spices. Bake (I used toaster oven) @ 400 degrees for about 15 minutes.


Tuesday, January 8, 2013

Mexican inspired salad


Salad mix (I used romaine and baby spinach)
1 celery stalk, sliced
Half an avocado, diced
A bit of chopped onion
1/3 can black beans
Few dollops of salsa (I used peach salsa for a touch of sweetness)

Mix up and enjoy! The salsa makes for a great salad dressing replacement to cut some serious calories (10 calories per serving vs. 100+)

Monday, January 7, 2013

Simple green-veggie stir fry

1 T Extra virgin olive oil
6 Brussels sprouts
1/3 large zucchini
1/3 bag baby spinach
Spices of choice
( ingredients for single serving)

Heat olive oil in skillet over medium heat
Cut Brussels sprouts in half & place flat side down in heated oil. Cut 1/3 zucchini into chunks & add to skillet. Cook until they start to brown, then add spinach and cook until wilted. For spices I used basil and rosemary, but anything will do :)

Simple & makes a great side dish when paired with a lean protein! Enjoy :)

Wednesday, January 2, 2013

Chocolate mousse

Another sweet tooth craving - here's what I came up with

Half of a Hass avocado - very ripe
1 TBS unsweetened cocoa powde
1/4 teaspoon vanilla
Drizzle agave nectar
Tiny pinch of sea salt

I combined all ingredients in a bowl and mashed with a fork until combined and fluffy. Would work well in food processor too i'd assume. Texture & taste like chocolate mousse...fabulous.

Single serving :)