Thursday, June 7, 2012

Summer is coming!

Butter Pecan Protein Ice Cream

1 cup Vanilla unsweetened almond milk
2 scoops Vanilla Protein Powder
1 Tablespoon + 1 teaspoon Sugar Free Torani (I used Sugar Free Vanilla)
1 teaspoon + 1/2 teaspoon Almond Butter flavored extract
2-3 Tablespoons Pecans, toasted and chopped

Toast pecans lightly in a toaster oven or dry pan. Toss with 1 teaspoon of SF Syrup and 1/2 teaspoon butter extract set aside to cool. I pop them in the freezer while the ice cream churns.

Mix together milk, protein, 1 Tablespoon syrup and 1 teaspoon extract. I use an aerolatte deluxe milk frother (found at to mix it up. It makes it airy and lump free. Pour into ice cream maker. Follow your machine's instructions for freezing. 5 minutes before done add the chopped nuts. You can eat it right away it is soft serve-ish but I like to put it in the freezer (in a tupperware) to set for an hour or so.


Monday, May 14, 2012

Eating healthy doesn’t have to break your budget.

14 Tips to eating healthy when you are on a budget.

Don’t shop on an empty stomach.
A cardinal sin of grocery shopping
, hitting the store when you're hungry, will put you over budget faster than you can say "junk food." If you have no choice but to go to the store without a meal, buy an apple and some nuts (or another snack rich in protein and/or fiber) to munch on while you’re shopping.

At the very least, make a list before you shop. At the very best, plan your weekly menu or list a few main dishes that you can eat throughout the week. This will save you not only money on your grocery bill by preventing you from buy (and possibly pitching) food you don't need, but also time and fuel savings, from fewer trips to the store for essential ingredients.

Buy generic.
Held to the same standards as name-brand versions, store-brand products are usually just as good, and less expensive. Generic products are available for nearly every product you can think of, so be on the lookout for them (and watch your savings add up).

Shop alone.
Sometimes this just isn’t possible, but if you can shop by yourself, you’ll be able to focus on finding the best deals and taking as much time as you need to make it through the store. In addition, no , little ones will be begging for items that aren't on your list.

Bring your calculator.
Sometimes the largest container of, say, tomato sauce, isn’t actually the best deal. Unless you like to do long division in your head, consider toting a pocket calculator when you head to the supermarket. It’ll make figuring out the real prices for items a lot easier. As long as you can afford it at the time, buy the brand and size of a product that has the lowest per-unit (per pound, ounce, etc) price to get more for your money.

Make smart substitutions.
This one may be hard for some of us, but it has the potential to save you a great deal. Think about what you eat, and then think about what may be a cheaper—at equally healthy—substitute. Like breakfast cereal? Oatmeal is usually less expensive. Be willing to make substitutions on brands and specific ingredients based on sales, too. You may find that a different brand of your favorite foods ,is a better deal one week. Pick it up and give it a try!

Buy whole foods.
Sometimes, the less processed a food is, the cheaper it is per serving. Apples may cost less than applesauce or apple juice. Canned black beans will be cheaper than refried beans. A block of cheese costs less than shredded cheese. Whole grains like brown rice and oats will be cheaper than processed, sugary cereals. Think about the original, whole food that a product is made from and decide if you can eat that whole food as-is or use it to make your own sauce, cereal or juice—instead of paying food manufacturers to do it for you.

Buy in bulk.
Long a staple of natural food stores, bulk or “bag and weigh” sections are now appearing in traditional supermarkets. Items like, beans, brown rice, nuts, and chicken breasts are available for less than prepackaged versions of the same foods.

Don’t get stuck in the middle (of the grocery store).
Packaged foods have been condensed, salted, refined, sweetened, or otherwise processed. They may seem like a good deal, providing more calories for less money, but those calories usually aren't very nutritious. Resist the lure of the middle aisles and stick to the perimeter of the grocery store; you’ll save money and wind up with bags full of whole foods. When you do find yourself in the middle aisles, aim your gaze toward the top or bottom of the shelves, where the prices are usually lower. Grocers strategically place higher-priced products at eye level.

Eat your protein without the meat.
Try substituting one meat meal per week with a vegetarian meal to save money and can be of benefit to your health. Beans, eggs, and tofu all provide high-quality protein for a fraction of the cost of meat

Read ads and clip coupons.
A “loss leader” is a sale item that a store is actually selling at a loss in order to get you in the door. Take advantage of these deals when you see them, but remember, a good deal is only good if it’s on something you’d normally buy, not just something you’re buying because it’s on sale. Many sales and coupons are on less-than-healthy processed foods, so look for special deals on healthy items like yogurt, canned or  frozen fruits and vegetables , and similar staples that have a longer shelf life.

Do it Yourself.
If you’re really craving a special treat, make it yourself. You can make it from healthier ingredients and spend less. Tell those muffins in the bakery case that are calling your name to hush and whip up a batch of some with whole grains,  protein muffins (recipes can be found at at home that would put the store-bought ones to shame.

Eat seasonally.
In season produce costs less, thanks to the law of supply and demand. You might miss having tomatoes in the heart of winter, but the fresh, perfect tomatoes of summer taste better, cost less and are more nutritious anyway. Check out sales flyers and base your menu off fresh foods that are available right now (instead of foods that have to travel across the country or an ocean to make it to your store). Make a trip to your local farmers market to get some great prices on local produce.

Carry out—from your kitchen.
Packing your meals and snacks are usually less expensive and healthier than eating out. It will require more planning, but the
dollars you save will be worth your time in the end. If necessary, invest in some reusable containers instead of buying disposable sacks and baggies for your food week after week.

Monday, April 23, 2012

Protein Peanut Butter Muffins

2 1/4 cups oat flour
1 scoop vanilla protein powder ( i used BSN whipped vanilla)
1 teaspoon baking soda
1 teaspoon baking powder
1/2 teaspoon nutmeg
1/2 teaspoon salt (optional)
1/2 cup no calorie sweetener
1 baby pack of unsweetened applesauce
3/4 cup peanut butter ( i used white chocolate wonderful made by peanut butter and co.)
2 teaspoon vanilla extract
1/2 cup egg whites
3/4 cups unsweetened almond milk
1 cup semi-sweet mini chocolate chips (optional)

  1. Preheat oven to 375 degrees. Prepare muffin pan with cooking spray or muffin liners. Set aside.
  2. Whisk together flour, baking powder, baking soda,protein powder, nutmeg, sweetener and salt in a medium-sized bowl.
  3. Add the peanut butter and mix until incorporated. Beat in the vanilla and eggs, one at a time. Scrape sides of the bowl often to make sure everything is evenly mixed.
  4. Add one-third of the dry ingredients and mix until moistened. Add the almond milk, and applesauce mix until combined. Add the remaining dry ingredients.  Fold in chocolate chips, if using.
  5. Divide batter evenly between prepared muffin pan.  Bake until golden brown, 22-24 minutes. Remove from oven and allow to cool in pan for 5 minutes, then move to wire rack to cool completely.
  6. Eat!

I do not lie when I say you will have to hide these from hubby and children if you want any for

Wednesday, April 18, 2012

Quick healthy snack ideas

Easy healthy snackin' ideas:

Apple or pear with natural almond butter

Hummus with carrot sticks or sliced red/yellow/orange peppers

Ricotta cheese, mixed with cocoa powder, stevia, and vanilla extract (delicious high protein, low carb snack!)

Cottage cheese mixed with yogurt, berries, and walnuts or pecans

A couple hard boiled eggs with celery sticks and hummus(roasted red pepper hummus is my favorite)

Celery sticks with organic peanut butter or almond butter
Avocado slices

A piece of organic sprouted grain toast (sprouted grain preferred nutritionally over “whole grain”) with nut butter and berries

A bowl of blueberries mixed with raw almonds

Cottage cheese with cinnamon, apple slices, and walnuts

Turkey Jerky

Healthy Trail Mix (recipe as follows)


1/4 cup quick cooking oats
1⁄2 tbsp honey
1⁄4 tsp cinnamon
1 tsp sliced almonds
1 tbsp dried cherries
1 tbsp semi sweet chocolate chips
1 tbsp walnuts
Mix honey into oats and form dime-sized clusters. Spread on a baking sheet and toast at 275° F for 5 minutes. Once cooled, toss in a sealable container with remaining ingredients.

Friday, April 6, 2012

Slow cooker chicken taco soup

    This is a seriously delicous way to eat your chicken! Takes only 15 mins to put everything together.   
    * 1/2 onion, chopped
    * 1 (16 ounce) can Kidney beans
    * 1 (15 ounce) can black beans
    * 1 (8 ounce) can tomato sauce
    * 1 1/2 chicken broth
    * 1 (15 ounce) cans diced tomatoes with green chilies, undrained
    * 1 (1.25 ounce) package taco seasoning
    * 3 whole skinless, boneless chicken breasts
    * shredded Cheddar cheese (optional)
    * sour cream (optional)
    * crushed tortilla chips (optional)

1. Place the onion, kidney beans, black beans, tomato sauce, chicken broth, and diced tomatoes and green chilles in a slow cooker. Add taco seasoning, and stir to blend. Lay chicken breasts on top of the mixture, pressing down slightly until just covered by the other ingredients. Set slow cooker for low heat, cover, and cook for 5 hours.
2. Shred chicken while still in slow cooker .
3. Serve and Enjoy!
** Serve topped with shredded Cheddar cheese, a dollop of sour cream, and crushed tortilla chips, if desired. (of course this adds more calories, fat, etc.)

Number of Servings: 8

Wednesday, March 28, 2012

23 tips to incorporate fitness for busy moms!


Every Sunday sit down and set times to workout throughout the week. Pre-planning gives you time to make adjustments and make it work!

2. PLAY with Your Kids

The towels can sit in the basket a little longer, get up and be the tagger! Shoot basketball hoops, play volleyball. Hide and seek. Just move with your children!

3. Workout at the Park

The park is an outdoor gym waiting to be used! There is nothing like getting in some step-ups, tricep dips and push-ups at the picnic table.

4. Keep a Resistance Band in the Car

A resistance band is the perfect addition to the half of your house you take in the car. You've got 15 minutes until practice is over - why not!

5. Pre-Plan Your Workouts

Know what you want to achieve each week, making sure you have a balanced workout.

6. Use a Fitness DVD

Especially with little ones, there are days when you just don't make it out the door. Have a couple workouts that you like and can pop in during nap time.

7. Pack Your Lunch Too

Pack your own healthy lunch so you can avoid the fast-food run during your lunch break.

8. Create a 30-Minute, At-Home Workout

The unpredictibility of the day sometimes presents little windows of opportunity that we didn't expect. When it does, be prepared with a workout that is ready to go.

9. Play Date for Kids = Fitness Date for Moms

While it may not run as smooth as a group fitness class in a gym, it gives you the opportunity to workout with friends. Milestones and gossip can all be discussed during sets of squats and lunges!

10. Don't Indulge in your Children's Snacks

Leave the cookies and macaroni and cheese for the kids. A few handfuls here and a few bites there leads to unwanted pounds here!

11. Develop a Support System

Surrounding yourself with people who encourage and support your fitness goals is crucial to your adherence.

12. Get Your Z's

Setting a bed time for yourself can be the difference in being a happy and healthy, energized mommy.

13. Use Weights

Lifting dumbbells is not going to make you look like He-man. Resistance training is key to being toned, reducing body fat and increasing bone mineral density.

14. Find a Gym with Childcare

If finding a sitter is what keeps you from working out, sign up at a gym that offers it.

15. Find What Motivates You

Maybe it's being able to run with/after your children or the competitor within, know yourself to move yourself.

 16. Challenge the Kids

What kid doesn't want to do something "better" than mom? Set up an obstacle course in the yard or put on your helmet and "tour de France" the neighborhood. I personally love doing sprints with my boys...they push me like nothing else.

17. Do What You Like

Incorporate activities that you enjoy! If you enjoy it, you will find a way to keep doing it.

18. De-Stress

Don't laugh, it is possible! Exercise is an excellent stress reliever. Looking for something more - try some Yoga or Tai Chi. Hire a babysitter for a couple of hours to just have some alone time to recharge.

19. Use Your Baby

Incorporating your baby into your workout provides some extra resistance for you and fun for them!

20. Set an Example

Monkey see, monkey do. Don't be surprised when your kid(s) join in your living room kickboxing workout and have a blast.

21. Invest in Your Shoes

Whether you are jogging, walking or taking a class, wearing the proper supportive shoes for the activity will help prevent unnecessary injuries.

22. Set Goals

Whether you want to get in 3 workouts this week or complete a 5k, doing a fitness competition setting goals will keep you on track. Hang your chart next to the potty chart, and you both get prizes!

23. Love Yourself

Most importantly you have the most important job in the world and you are awesome! Believe it and feel it!