Category Archives: Fitness

Hitting The Road This Weekend? Try Out These Healthy Convenience Store Snack Ideas

Hitting the road this weekend for the holiday?  What’s that?  You’re in a hurry to leave or just plain forgot to buy groceries this week as you hustled around to get ready for the long weekend and you have no healthy snacks to take with you?  Well, luckily today I’ll post a few items you can grab at yes, a convenience store if you are snacking on the run.  Now you have no excuse to cave in and go for that 690 calorie prepackaged Danish!




His Root Beer Float vs. Her Root Beer Float

My husband just ate a root beer float and left me wanting for one, so I made one.  My own version of one.  And it was de-lish!  Oh, and clean and healthy, of course.  Did you expect any less?   : )

Her root beer float:                                                           His root beer float:

1/2 cup ice                                                                      1 1/2 cups Breyer’s Natural ice cream

1/3 cup water                                                                  1 can A&W root beer

1/2 cup coconut milk

1 scoop unflavored whey protein (or vanilla, but I                                                                                            don’t recommend the kind with artificial sugars)

Root Beer flavored extract to taste

Vanilla Stevia to taste

Blend to shake like consistency and enjoy!  (I used                                                                                        a Magic Bullet Blender).

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Her root beer float:  140 calories                                       His root beer float:  650 calories

Picture of healthy root beer float

Ooops, I ate half of it before I even took the picture it was so good!


Most Important Meal of the Day! Quick, Healthy, Convenient, TASTY Breakfast

I’m writing this post today because I’ve had lots of discussions lately with people who don’t eat breakfast, which we’ve all heard again and again, is the most important meal of the day.  If you’re like me, you’re more than likely bolting out the door without much time for a good ol’ fashion full breakfast.  I’ve also had discussions with those who are looking for something easy which, when we’re in a hurry, is definitely a necessity.  After all, who wants to cook a breakfast, let alone spend the time cleaning it all up (or worse yet, come home after a long day to a mess!)?

Here’s my solution, which is something I do everyday and even sometimes twice a day if I’m busy all day and don’t want to cook a supper either.  I have a Magic Bullet blender, which I also consider one of my “Products I Love”.  They run about $50 at Target or Costco.  They are small and portable and the blender part is a single serving portable cup.  I fill it about 1/3 full of ice, then put water to fill about 3/4 full (depending on what you add, you may want less water so it doesn’t get too full).  I add a small handful of spinach (you can’t taste it and it’s a nutritional superfood) and 2 scoops of my favorite meal replacement powder, Isagenix, which is about the best meal replacement I’ve ever found, and trust me, I’m super picky!  These shakes are clean, TASTY, and filling!

The good news is that you can change-up the flavor of your shake every single day if you get bored easily.  I sometimes add a handful of frozen or fresh blueberries, 1/2 banana, PB2, strawberries, orange extract, peppermint extract… on and on.  You can even add a scoop of the Isagenix fiber powder to increase your daily fiber intake.  Like I said, I have a shake for breakfast nearly every single day and never get tired of it!

The blender is so small I even take it to the gym with me so I can have a shake immediately after I workout.  I fill it about 1/2 full with ice so when it melts some my shake is still perfect milkshake consistency.  I screw on the blade and throw the entire thing in my bag.  When I’m done showering and getting ready, I whip up my shake, rinse off the blade, which is the screw on bottom part, and I’m off and going.  I drink right out of the blender part like a cup.  Best part, there’s really no clean up!  It comes with several blender mugs so I just rinse it then throw it in the dishwasher when I get home and use a different one the next day.

You can also use the blender for a plethora of other things…  it is the handiest little blender ever : )

I hope this gives you some incentive to eat a good, clean, quick breakfast.  Fuel your body first thing in the morning to make sure you have the energy and nourishment it takes to get you through your day!

Healthy body = healthy mind!


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Oh So Tasty 100 Calorie Pumpkin Protein Bars!

All I can say is Wow!  These turned out de-lish!  Perfect texture, great taste, and only 100 calories per bar! Bag one or two of them in snack sized baggies and freeze so you can pull one out for a quick, healthy, on the go, clean snack!

1 1/2 cups oatmeal, blended mostly to flour consistency

2 scoops protein powder non flavored

3/4 – 1 tbsp pumpkin pie spice

1/4 tsp cinnamon

1/2 tsp baking powder

1/8 tsp salt

1 scoop ground flax

4 egg whites

1/8 cup agave nectar

1/8 cup raw coconut necter

2-3 dropper fulls of vanilla stevia liquid (can probably use packets also)

1 4oz container of natural apple sauce

1/2 can (1 cup) pumpkin puree – not the pie filling!

Mix dry ingredients in a bowl.  Mix wet ingredients in a separate bowl.  Spray 8 x 8 cooking pan with oil (I used coconut).  Stir together all ingredients and put in baking pan.  Bake on preheated oven at 350deg for 26-30 min.

Makes 12 squares

100 calories

1 fat

15 carbs

2 fiber

8 protein

6 sugar


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One Of My Favorite, Healthy, Go To Snacks!

Hummus = yummyyyyy!  You can’t go wrong with hummus for a healthy snack with cut up veggies (another healthy treat that gives you “crunch” and a full, satisfying feeling).  My husband and I often times make our own hummus (several recipes to come later), but if we don’t have time to get around to it, which happens occasionally, this is one of my favorite tubs to pick up.  I love that it comes with 4 different add ins as you can see in the pictures to include jalapeno, pine nuts, roasted garlic and roasted red peppers.

Almost every day I take a mix of my fresh, already prepped veggies (cauliflower, broccoli, tomatoes, cucumbers, etc) and one serving of hummus when I’m heading out the door.  Sometimes I put in just one flavor, other times I throw in a little of all 4.  I just love that I can pick my flavor of the day and change it up!

I got this Hummus set at Costco, so I’m hoping there is one near you, but if not, you can find Hummus at almost any local store and can always flavor it up yourself if needed.  Enjoy!


Who Needs Potato Chips When You Can Have Kale Chips?!?

I’ve had several people tell me when they want to snack they want something crunchy because it feels more satisfying and fulfilling.  There’s definitely some truth to the fact that crunchiness makes us feel good.  Maybe it’s because it takes longer to chew so we just feel like we’re eating more when we think we shouldn’t be, or maybe it’s just that we subconsciously want to put some damage on our food that we often times let control us. When I used to get munchy, I grabbed those fat laden chips or high sodium crackers and went to town.  I could put down an entire bag of them without thinking twice about it!  But that was then…

Now, I find other alternatives that give me the same crunching satisfaction, but WAY fewer calories and a whole lot more nutrients!


These turned out great – tasty, crunchy, low cal, HEALTHY!

1 bunch of kale (can use 2 if you want more)

sea salt

spray oil (may use 2-3 tbsp of olive oil if not really watching calories)

1/2 lemon, freshly squeezed

tear kale leaves into small pieces and place in a large mixing bowl.

spray with oil (or pour olive oil) and mix lemon into the leaves.

sprinkle sea salt to desired taste.

pre-heat oven to 200F.

Spread leaves on a cookie sheet and bake for 1-2 hrs (depending on your oven and your desired crispness – I like mine relatively crispy) and enjoy!

Can squeeze a little jalapeño juice or seasoning onto it or similar for a little kick.  I sprayed one pan with canola oil with a little cracked pepper and sea salt and one with coconut oil and a little dribble of coconut crystals for a sweeter version.  Both were good, but since I was craving salt when I made these, I seemed to prefer the salty ones!


My Fav New Protein Find!

I’m in love!  With my new fav protein powder!

Those who know me know I am a protein snob.  I absolutely WILL NOT eat anything with fake sugars in it, so sometimes finding a good protein is tough since so many have junk in them.  This protein is darn near flavorless, vegan, gluten-free, dairy free, non soy and sans any junk (no fillers, no isolates, no synthetic nutrients, no artificial sweeteners, no preservatives, etc)… what more could you ask for?!?

The best part, it’s a COMPLETE protein providing 18 grams of protein and all essential amino acids.  It’s made up of living grains and seeds that together make the full amino acid chain so it becomes a complete protein.  I can’t say I’ve ever found a protein like this one before.  I have used it in every shake flavor combination I make and you can add it to just about anything to increase your protein intake and the flavor, or lack thereof I should say, is fantastic.

So, raise your glass (of protein shake) to this healthy, organic, raw, nutritious protein powder!

(I bought it at our local Vitamin Cottage, but I’m sure it’s sold in most health food stores).


Picture of the product Raw Protein

This is a COMPLETE protein with probiotics and is dairy free and vegan! It's the complete package!


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