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!


#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.

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.

Dairy Free Blueberry Muffins

muffinOk long story that I will share later, but I think a dairy-free diet may be in my future. Instead of whining about it like I wanna do (ok I did whine), I decided (after my pity party) to start looking for dairy free fun recipes. I tried this out yesterday and they are almost gone. My kids are loving them (especially Elli). I’ve been topping mine with natural pb for an afternoon snack. Elli likes hers with strawberry jelly. I figured them up in my MFP and each one has 160 calories. Less than some granola bars and totally clean.

Here’s what you need:

  • 2 cup whole wheat flour
  • 1 tbsp baking powder
  • 6 tbsp veggie oil
  • 2 large eggs
  • 1/2 teaspoon salt
  • 2/3 cup water
  • 1/4 cup unpacked brown sugar
    + mix in (for mine I used 1 cup frozen blueberries but next time I may try chocolate chips!

Here’s what you do:

  1. Preheat the oven to 375
  2. Add flour, sugar, baking powder and salt in the bowl and form a hole in the middle.
  3. Mix oil, water and eggs together in a different bowl and then pour into the hole.
  4. Stir just until flour is moistened. Add fruit if using.
  5. Spoon batter into prepared muffin cups.
  6. Bake for 15 – 20 minutes, until lightly browned. Mine took 15!

Makes 12 muffins – each muffin has
161 calories
only 4 grams of sugar!!


Protein Packed Kid Snack

jacksonThese little protein balls were sooo easy and kiddos loved them. Jackson specially loved decorating them with the ziplock icing bag.  We have a lot of recipes for chocolate and peanut butter ones but this vanilla twist was a nice change.  I didn’t have ‘cinnamon bun’ flavored protein but had ‘egg nog’ so I used that. You could really use anything here – pumpkin spice flavored, egg nog, vanilla, tiramisu etc.

Here’s what you need:
1/2 cup peanut butter
2 tbsp honey
1/2 tsp. vanilla extract
Pinch of salt
3-4 tbsp.cinnamon bun protein powder – I didn’t have that so I used some that was egg nog flavor = YUM! I got mine Max Muscle Sports Nutrition Springfield – so many flavors to choose from!
1/8 tsp. cinnamon
1/2 cup old-fashioned oats
1/4 cup rice krispies cereal

These are good without icing but if you want a little extra sweet:
3 tbsp. white chocolate chips
1 tsp. vegetable oil
1 tsp. cinnamon bun protein powder – again I used eggnog but vanilla or cinnamon or even the pumpkin spice would work
Pinch of cinnamon

To make the cookies:
1.  Melt the peanut butter and honey in the microwave and stir.
2.  Stir those and then add in vanilla extract, salt, protein powder, and cinnamon. Mix well.
3.  Add in the oats and cereal and mix to combined.
4,  Make little balls and place on pan.  I covered my pan with foil to keep the dishes to a minimum.

1.  In a small microwave-safe bowl, combine the white chocolate chips with 1 tsp. vegetable oil or coconut oil (which is what I used)
2.  Microwave for 30 seconds, then remove and stir and keep going at 15 sec increments until it is melted.
3.  Stir in the protein powder and cinnamon.
4.  Put the icing in a ziplock bag, snip the end, and let the kiddos drizzle over the protein balls.

Store in the fridge and enjoy!

Breakfast Cookies – Oatmeal Chocolate Chip

cookie2So in my effort to get more protein in my kids’ breakfast without full on temper tantrums – I am embarking on a discovery called the “breakfast cookie.”  This is my third attempt. I’ve made ones with protein powder here and another just peanut butter/chocolate chip without the protein powder here.

Today I took a recommendation from a friend and tried out her go-to breakfast cookie recipe.  It did not disappoint. The original recipe can be found in a link at the bottom of the article, I took some liberties based on what I had in my pantry.

These are Oatmeal Chocolate Chip and I do like how hearty they are.


Here’s what you need:

  • ½ cup large banana mashed banana
  • ½ cup peanut butter
  • ½ cup honey
  • 2 teaspoons vanilla
  • 1 cup rolled oats
  • ¼ cup whole wheat flour
  • ¼ cup ground flax seed
  • ¼ cup protein powder. I used chocolate although the original recipe called for vanilla. I used my Max Pro Chocolate Protein Powder from Max Muscle! If your protein powder makes it too thick, add water 2 tbls at a time
  • 2 teaspoons ground cinnamon
  • ½ teaspoon baking soda
  • Add ins:  I did about 1/4 cup raisins and 1/2 cup or so chocolate chips (of course)

Here’s what you do:

  1. Preheat the oven to 350°F. I covered two baking pans with foil and sprayed down with Pam
  2. Mash together the banana, peanut butter, honey, and vanilla.
  3. In a separate small bowl, combine the oats, flour, flax seed, milk powder, cinnamon, and baking soda. – ok not gonna lie, I just dumped it on top of the other ingredients  – who has time to clean two bowls?!?  Either way you do it – stir them together!  Then stir in your add ons!
  4. Then I balled up a small ball of dough and placed on sheet. Probably each cookie was a little less than 1/4 cup but more than 1 tablespoon. Just a nice generous heap. Then I flattened each one a bit with my jackson fork.  The original recipes calls for 8 giant cookies but I went a bit smaller and got more like 12-14 cookies.
  5. Bake each sheet of cookies separately- each for about 14 to 16 minutes. I did mine for 15 and next time I may take them out a few minutes early – they are little dark on the bottom.  Be sure to go ahead and remove and place on different plate or wire rack immediately for cooling so they don’t continue to cook on the pan. or until browned.
  6. Keep in an airtight container for about 3 days or freeze them up for another busy morning!  My kids seem to like their breakfast cookies warmed up.

These are definitely going to be a part of our rotation. I hope this helps you on busy mornings when no one wants to eat their breakfast!  Power them up with protein!  The cookies look a bit messy in the picture but they are delicious. ALSO if you are eating these on the go – bring wipes. As you can see – they tend to get all over my kids’ faces. But if I can get my little Jackson to sit down and eat this without any prompting or encouraging…I’d call that a mom win! Chocolate on his face or not!!

The original recipe can be found here:

Ban-Cado Pudding – Guest Post from The Other Spoon

PrintToday’s post is courtesy of Britt, who runs a mobile food kitchen, located in Norfolk, VA, The Other Spoon.  Find her on Facebook for more information!  This recipe looks simple and RIDICULOUSLY delicious!! I can’t wait to try it out!! Thanks so much The Other Spoon for this great recipe!!


I just finished my meal and for some reason I always crave something sweet right after. Dessert anyone? Who cares if it is just after breakfast! After all, this is what I do for a living so it should be a piece of cake (no pun intended). I raid the freezer and pantry only to find some sugary and not so healthy dessert options. When I was little I loved chocolate pudding with whipped cream and as an adult I can say I still love it! Our family has food restrictions so trying to make desserts everyone can enjoy just takes some creativity. I have a peanut allergy, my son has a lactose sensitivity, and my husband is avoiding sugar (as I should probably be avoiding sugar, too). Here is a recipe my whole family loves that is quick, easy, allergy friendly, low sugar, hits the chocolate craving, and is absolutely delicious. I hope your family loves it too! You can also find other versions of this pudding and other great desserts free of the top 8 food allergens (peanut, tree nuts, dairy, eggs, wheat, gluten, fish and soy) coming next year to a mobile food kitchen, located in Norfolk, VA called THE OTHER SPOON. Follow us on Facebook for more fun posts @

Ban-Cado Pudding

  • 4 Ripe Bananas
  • 2 Tender Avocados
  • ½ Cup of Cocoa Powder or melted Enjoy Life Chocolate Chips
  • 2 Teaspoons of Vanilla
  • *optional sweeter version add ¼ cup of Maple Syrup
  • *use Enjoy Life chocolate chips for version free of the top-8 food allergens.


Are you ready for the really complicated part?

Step 1: Scoop out avocados and peel bananas

Step 2: Put all ingredients into some type of blender and mix it all together until smooth.

Step 3: Refrigerate.

Step 4: Enjoy cool or frozen!

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