Another Quick Protein Tip

Yesterday I posted about how you can have your protein and get a fun luxury treat at Starbucks.  Well today I wanted to share a quick idea for protein powder.  I get my protein powder at Max Muscle in Springfield. I’ve posted different ways to use it too – baking it into cookies and pancakes. But my friend Kira shared with me that I could use a half of a scoop in my greek yogurt to cut the bitterness of the yogurt. Genius!

If you use 1 cup of non fat plain greek yogurt and 1/2 scoop of your protein powder you have: 

190 calorie snack with 10 grams carbs, 0 grams fat, 35!! grams protein, and 8 grams sugar!!!

Another option is to add 1/2 scoop of protein powder to 1/2 cup of cottage cheese (I like 1% fat)

140 calories, 8 carbs, 2 grams fat, 23!! grams protein, and 5 grams sugar.

So try out a new way to use that protein powder. Bump up your protein intake in in an easy peasy way!

Thanks for the idea Kira! And stop by Max Muscle to find the protein powder that works for you!!

Get Your Protein Boost at Starbucks!

So my fellow teacher and PowerFull Fitness Instructor Sara M. recently told me about how she gets a protein boost at Starbucks. I COULD NOT believe her when she explained what she uses and I had to try it for myself.  And now that I have – I HAVE to share it with you.

Sometimes it is fun to get a little treat and feel like you are enjoying a luxury – sometimes you just need that. But maybe it isn’t a day you really wanted to blow 500 calories on a frapp or you are working towards your goals and just need a little “break” but don’t want to go overboard.

Well thank Sara M for this discovery….

I am not much of a Starbucks drinker so I had to get her to IN DETAIL explain how to order this protein boost and I’m goin g to explain it to you in details now.

  1.  You have to have this Premier Protein Shake. I get mine at Costco (ps they are DELICIOUS even without the Starbucks fun).  You can also buy smaller packages of them at Target.
  2. You take your shake (we used vanilla) into Starbucks and ask for a Iced Skinny Cinnamon Dolce Latte.
  3. Hand them the shake and ask them to use THAT instead of milk.
  4. They will add in three shots of espresso and 3-4 pumps of sugar free cinnamon dolce syrup.  They put all of this in a venti iced cup.

And voila – you have a protein delicious drink.  My Starbucks cashier only charged me $3.25 because I didn’t use their milk.

So how does this work nutrition facts wise?

175 calories, 10 grams of carbs, 3 grams of fat, 30 grams protein!!, and ONLY 1 GRAM SUGAR!!

So if you need a quick caffeine fix but also a protein boost and just want a little treat…this is a great option.

I had  our other instructor Erin try it too since she uses the premier shake a lot just on its own – we are all fans!


Pumpkin Pudding Cake = Gone in One Day

pujmpkinWell, yall know I love pumpkin. As part of my Restore meal this past weekend, I really wanted to try out a nice fall dessert – something sweet and satisfying with the taste of pumpkin (of course).

I went to my favorite blogger, Chocolate Covered Katie, and she did not disappoint. I use her blog almost exclusively for desserts because she has dairy free options that are delicious and don’t break the bank!  This weekend – we tried out Pumpkin Pudding Cake.

This dessert was incredible.  I am not writing up my version of it because I followed her recipe exactly and I STRONGLY URGE you to stop all you’re doing and make it.  Now.  Really.

Side note on prep:  When I was making it, it did seem weird to pour the brown sugar water over the cake mix because when I put it in the oven it was batter with water on top. I was pretty sure this was going to be a #fail but let me tell you, it does exactly what it is supposed to do. When I pulled the cake out, it was like magic.  The top part was a sweet pumpkin cake and the bottom half was like brown sugar pudding.  I poured that over like a syrup on top of the cake.  Yall, HALF the cake was gone within an hour.  Yep.  EVERYONE in this devoured it.

Happy Fall Yall!




Delicious Whole Wheat Pumpkin Bread

foodie-14-10-1-pumpkinI had some cans of pumpkin (I keep them on hand because – well – it is that time of year friends!) and I decided to try out a quick pumpkin bread recipe. I love to have various breads made up in the kitchen so that we can use them for quick snacks, in lunches, or as a side to breakfast.  I also love baking with the  kiddos – we just get in there and make a huge mess but it is something we can do together  – a focused activity with a pretty positive (most times) outcome.

So this week, Jackson and I scoured pinterest for a bread we could make without butter (I was out!)  We stumbled across this recipe and it didn’t disappoint.  Since I was out of butter, I had to make the crunchy topping with coconut oil which turned out pretty good actually.

Here’s what you need:

  • 1 1/2 cups white whole wheat flour
  • 1 tablespoon pumpkin pie spice
  • 1 teaspoon baking soda
  • 1/4 teaspoon baking powder
  • 1/2 teaspoon salt
  • 2 eggs
  • 1 heaping cup pumpkin puree
  • 1/2 cup unsweetened applesauce
  • 1/2 cup honey
  • 1 teaspoon vanilla extract

And for the topping:

  • 1/4 cup oats
  • 1/4 cup brown sugar (not packed)
  • 2 tablespoons butter or coconut oil, melted
  • 1 tablespoon flour

Here’s what you do:

  1. Preheat the oven to 350 and grease your bread loaf pan.
  2. Now start with the bread.  In a large bowl mix all of your dry ingredients together (not including stuff for topping!).
  3. In a medium, separate bowl, mix together the wet ingredients.
  4. Add the wet ingredients to the dry ingredients and stir just until combined.
  5. Pour into prepared bread pan and smooth it out with a spoon.
  6. Now to make the topping:  mix all the topping ingredients together in a small bowl and stir until everything is well combined.
  7. Sprinkle the it over the the top.  Then I added just a bit more white sugar on top – sprinkled over for an extra crunch and I’m glad I did because it really added to the bread.
  8. Now cook for 40-50 minutes. I checked mine right at 40 and it was definitely done. You don’t want to overcook this thing because the moist cake like texture is what makes it so yummy.

Enjoy fall yall!


#morethanthat… part 2

MorethanthatPart Two:  Let’s Track

If you are ready to make some serious changes so that you have MULTIPLE ways to track your progress – I want you to join me in my#morethanthat challenge! Here is what we are going to do – I am going to help YOU find ways to VISUALLY track your progress besides the scale.

Part one of the #morethanthat challenge is to give me 3-5 goals you want to work on I want you to challenge yourself but I want you to list 3-5 things you can do day in and day out that are going to help you reach your FITness goals.


  • get 7 hours of sleep
  • drink 1/2 my weight in ounces of water
  • track my meals daily
  • get in 5 workouts weekly
  • take a rest day
  • pack my lunch 4/5 workdays
  • eat at home at least 5 dinners
  • only 1 soda a day

Whatever your goal needs to be – I want you to come up with 3-5 of them.

Things that you KNOW if you did them consistently you would see the results you are after.

Go ahead and write them down.

Use this sheet to write down your #morethanthat goals.

Printable Recipes for Kid Snacks

Hi there!fruit

We recently did a play date where all the moms brought a new recipe for the other kids to try.   Unfortunately it rained us out but we still managed to gather a few new recipes and I wanted to share them here.  Recipes include tropical energy bites, popcorn bites, yogurt bites (lots of little bites!)  Take a peek and see what you may wanna try.

Just click the hyperlink below.

Thanks to all the moms who shared ideas on how to keep our kiddos happy this summer.



Crispy Coconut Cookies

These could quite possibly be the best cookies I’ve ever made. Are they healthy….eh. But I always favor somethingcookies
home made versus a bag of cookies from the store.  At least this way I know what is in them (not to say we don’t have a box of Belvita cookies from Costco in our pantry right now.)

But seriously – so yum for lunches!

Crispy Coconut Cookies is what we are calling them.

Here’s what you need:
1 1/4 cups whole wheat flour
1/2 tsp baking soda
1/2 tsp salt
1 stick unsalted butter (melted and cooled)
1/2 cup packed brown sugar
1/2 cup white sugar
1 egg
1 tsp vanilla
1 big ole cup chocolate chips
2 cups rice krispie cereal
1/4 cup coconut shreds (optional)

Here’s what you do:
1. Preheat oven to 350
2. In one bowl mix together the flour, baking soda, and salt.
3. In another bowl (and I did this by hand but you can mix with mixer), mix sugars and butter together.
4. Add in the egg/vanilla to the sugar mix.
5. Then add in the flour and stir together.
6. Add the chocolate and coconut and stir some more.
7. If using a mixer, now switch to stirring by hand and mix in the rice krispies gently so you don’t squish them all!
8. Cover and put in fridge for at least 10 minutes but you can do it for longer if you want.
9. Place on greased cookie sheets (I had to use two,made 2 dozen cookies) and bake separately for 11 minutes.

SOOOOOO yum!!!!!!

New favorite. I will not tell you how many are left!

Original recipe here:

Single Serving Chocolate Treat

catOk. Confession time.  I love Saturday night. It is the ONE night where I know I don’t have to get up early and teach a workout. I can truly relax on the couch with the hubs, binge watch Netflix (we are currently obsessed with Reign), and just not worry about feeling too tired to do a push  up in  the morning.  Sunday is ALWAYS my rest day from working out and really my rest day starts Saturday night.

This means we typically have a little special treat while we binge watch TV.  Although we have night time snacks every night – Saturday night’s snack has turned into something a little more fun.  We usually have the single serving brownie or the blondie brownies.  We have decaf coffee full of delicious flavored creamer and we enjoy a date night in.

This Saturday night I decided it was time to add to the “Saturday night treat” arsenal.  So enter:  Chocolate Banana Mug Cake.  Yall.  I have done a mug cake before and it was TERRIBLE but this recipe was from my favorite blog – Chocolate Covered Katie. I was 100% confident that it would be good and I was not wrong. Seriously – I’ve not had anything I didn’t like from her blog. Her vegan, healthy twists on desserts make me sooo happy.  Here is the link to the original recipe – I really didn’t deviate too much from what she called for.  However what I am giving you is the doubled version because I made one for me and Jacob.  So if you only want one for yourself (although that is not nice if your hubs is around!) then cut this in half.

Here’s what you need:

  • 6 tbls whole wheat flour
  • 2 tbls plus 2 tsp unsweetend cocoa powder
  • 2 tbls chocolate chips
  • 1/4 tsp salt
  • 1/2 tsp baking powder
  • 4 tsp brown sugar
  • 1 packet stevia
  • 6 tbls almond milk (you can use whatever kind you want)
  • 5 tsp mashed banana
  • 1 tsp vanilla extract
  • 6 tbls mashed banana (hold until time to assemble)

Here’s what you do:

  1. Combine the dry ingredients first.
  2. Then add all the remaining ingredients except the 6 tablespoons of mashed banana (do add the 5 teaspoons in – that is in place of the oil in the recipe).
  3. Ok so now since you are making two of these mugs here is how you assemble.
  4. Grease two coffee mugs.
  5. Split the batter into fourths.  Put one fourth of the batter into each coffee mug. In each mug, make a little hole in the batter – a little well.
  6. Inside that well place 3 tablespoons of the mashed banana into each mug.
  7. Take the last of the batter (which should be divided) and put 1/4 in one mug (covering the banana) and the other 1/4 in the second mug (covering the banana there).
  8. Place in the microwave for about 50 – 70 seconds.  Mine required 75 seconds but I started checking around 50.

I topped mine with a bit of delicious almond butter and a tiny sprinkle of chocolate chips.  Biting into that hot, gooey banana in the center of the cake was seriously making me happy last night.  TRY IT NOW.


A new Saturday night tradition for sure.

Hope you enjoy it!

OH!  Let’s talk about this gem of a fact.  When you make this with bananas instead of oil – they are only 135 calories a piece and less than 5 grams of sugar.  What what.  With the tsp of almond butter on top that takes me up to about a 200 calorie treat.  TAKE THAT 500 calorie lava cake from the restaurant. I’m happy, healthy, and have more money in my pocket. Bahahahahaha!



Five Ingredient Banana Bread

real foodAs many of you know, I’ve been trying to self diagnose some tummy troubles. I’ve settled in on dairy being a culprit.  I’ve always struggled with digesting dairy and this seemed like a logical place to start.  After about 3 weeks of being dairy-free, I’m feeling a bit better. I’m not 100% like I wanna feel yet, but I can certainly see the improvement.

That being said – snacks can be limited when you aren’t taking in dairy.  Bye bye my Greek yogurt, cheese sticks, cottage cheese.


Ahhh! So I’ve been on a mission to find some dairy-free alternatives.  I’ve been mostly doing hummus or guacamole in the mornings with veggies and then a dairy free muffin for afternoon snack with a drizzle of peanut butter.

After about 3 weeks of eating this way and really not taking in many processed snacks, I decided to grab a protein bar yesterday on my way out to teach an afternoon class. Yall. That thing rocked my world. I felt YUCK all afternoon.  I realized – my body really does best with snacks that are home made where I can control the ingredients. So now I’m on the war path for even more clean, healthy snacks.

Enter:  my new fave banana bread.

It was so easy to throw together and I was surprised at how yummy it turned out.  I think it will be perfect for an afternoon snack for me or quick breakfast on the go for the kids.

Here’s what you need:

  • 3 smashed bananas
  • 1/2 cup whole wheat flour
  • 1/2 cup smooth peanut butter (or almond butter)
  • 1/3 cup pure maple syrup (well the original calls for 1/2 but I ran out and it tastes just fine!)
  • 1/4 cup chocolate chips (optional but not really optional am I right!)

Here’s what you do:

  1. Preheat the oven to 350 and grease a bread pan.
  2. Combine all the ingredients and mix until well incorporated.
  3. Pour the batter into the pan and bake for 25 minutes or until golden!
  4. Remove from the oven and let it cool.

I would recommend storing this yummy guy in the fridge.

I used a calorie counter to figure this up.  I had to divide my bread into 10 slices.  They seem kinda tiny but because of the nutrient dense content, the tiny slice is quite filling.  If divided into 10 slices you are only looking at about 190 calories/slice. That is how much I use for my afternoon snack because it powers me through to dinner.  So that is perfect – and way more clean than a 190 calorie granola bar with tons of stuff in it. This has 5 things in it.  And is around 190-200 calories which is PERFECT to power me through to dinner and keep me from binge eating the kids’ gold fish snacks at 5:30 pm.



Guilt Free Chocolate Bites

cookieI just realized my favorite ‘guilt free’ easy to make treat is not on my blog!  Oh the horror!!!

Enter:  The Three Ingredient Cookie

So easy and so yum. I literally have one most days after lunch.  I’m actually quite devastated on days we are out of them.

Here’s what you need:

  • 2 bananas (don’t have to be old but can be)
  • 1 C quick oats
  • couple of handfuls of chocolate chips (about 2 tablespoons)

Here’s what you do:

  1. Mash the bananas.
  2. Add in the oats and chocolate chips
  3. Drop onto a greased cookie sheet.
  4. Bake at 375 for about 15 minutes.


There are a lot of “two ingredient” things floating around out there. Most of these require a box of cake mix and a can of pie filling. I love that these “two ingredients” are natural and healthy. I feel zero guilt popping this into my mouth. I think the original recipe says you can make 16, this batch made about 12.  Each one has about 58 calories.  Yep. That’s it!  So have two!

But seriously – think about it, if I ate 6 cookies, I’ve had: 1 banana, 1/2 cup of oats, and a tablespoon of chocolate chips. Can’t beat that!

Just a note, I usually store mine in the fridge and then heat up for about 10 seconds before enjoying after my lunch.