ITS BACK!!!! Starbucks has released its tenth year of those delicious, calorie packed Pumpkin Spice Lattes. A grande (16 ounces) PSL with nonfat milk and no whipped cream contains 260 calories and 48 grams of sugar. YES, you read that correctly 48 GRAMS OF SUGAR! Try this cleaned up version which is Paleo and 17 Day Diet cycle two friendly!
Pumpkin Spice Latte Recipe
2 -4 tablespoons canned pumpkin
1/4 teaspoon pumpkin pie spice
1 cup unsweetened vanilla almond milk
1 tsp pure vanilla extract
1/2 cup STRONGLY brewed coffee or 2 shots espresso
1-3 packets of stevia
Mix all the ingredients in a saucepan over medium to high heat, whisking continuously, until the “latte” begins to steam.
This cleaned up version has….drum roll please…. ONLY 55 calories and 2 grams of sugar!
Looking for more clean eating recipes? Try this clean eating meal plan. 3 meals + 1 snack planned each [...]
Nothing beats chocolate covered fruit and this dessert is no exception.
Plus, it is Paleo and Flat Belly Diet Friendly.
All you need to create this super simple dessert is 1/2 cup dark chocolate chips (MUFA), 1 tablespoon of coconut oil, and 1/2 cup frozen berries (you can use fresh but I always have frozen berries on hand).
In a microwave safe bowl, melt chocolate and coconut oil. To melt, heat the chocolate and oil, stirring every 20 seconds. It should take about 1 1/2-2 minutes. Allow chocolate to cool for a few minutes. Once chocolate is cooled slightly, dip the berries in the melted chocolate and place on a foiled-lined baking sheet. After all the berries have been coated in wonderful,yummy chocolate, place the baking sheet in the refrigerator to harden the chocolate. Once the chocolate has harden, about ten minutes, pop these [...]
I have a thing for muffins. Egg muffins, oatmeal muffins and now banana muffins. I am not sure if muffins are really my thing or more the ability to easily take muffins on the go as breakfast or a quick afternoon snack. Here is a great Banana Chocolate Chip Muffin recipe that is Flat Belly Diet Friendly.
1 1/4 cup whole wheat flour
1/2 cup brown sugar
1/2 teaspoon salt
1/2 teaspoon baking soda
1/4 teaspoon baking powder
1/2 teaspoons pumpkin pie spice
3 teaspoon canola oil
1 egg plus 2 egg whites, beaten
1/3 cup nonfat plain or vanilla Greek yogurt
3 ripe bananas, mashed
1 cup uncooked quick oats
3/4 cup mini chocolate chips (MUFAS)
Preheat oven to 350 degrees
Mix all the dry ingredients (omitting the oats) in a large bowl
Add all the wet ingredients (omitting the bananas) to the dry mixture
Add the mashed bananas and oats to mixture and fold in
Line muffin [...]
Does anyone remember the egg propaganda of the 90′s? Well, it turns out, the egg is pretty incredible and thankfully- it is edible. In recent years, the egg has been through some rough times, it has been believed to be a villain- adding TOO MUCH cholesterol to our diets and inches to the waist. But eggs, yes the whole egg – yolk included, are a little misunderstood. They pack tons of nutritional value and health benefits.
Whole eggs are a great source of choline (30% of your RDA). Choline regulates brain and nervous system function.
Save the Tata’s
According to research, women who consume a high-intake of choline (about 6-8 whole eggs weekly) are 24% less likely to get breast cancer.
Sharpen the Eyes
Packed with antioxidants lutein and zeaxanthin, egg yolks fend off macular degeneration and lower the risk of cataracts.
Shrink your waist
A study by Louisiana State [...]
Looking to save time in the kitchen? Preparing meals in advance is one of the best ways to spend less time in the kitchen and more time doing, well, whatever else you want. If you are new to pre-planning meals, start with salads-in-a-jar. These salads are simple to make and can last 4-5 days in the refrigerator.
The best part of a salad in a jar you can add anything you would like. Follow these steps for a delicious 17 day diet approved taco salad-in-a-jar or substitute any ingredients to create the salad of your dreams. CLICK HERE TO WATCH THE VIDEO.
Start with a clean 32oz glass jar or a couple.
Layer 1: Salsa or any other 17 Day Diet approved dressing you prefer
Layer 2: Ground Turkey or ground chicken
It’s just about that time of year again…. we start to see signs of fall: spicy smell of cinnamon, halloween decorations and candy at the store, autumn veggies, and that includes Pumpkins! A lot of friends on Facebook have been talking about their Pumpkin Latte’s at Starbuck’s and this excites me. I love this season! But, don’t we all?!
Speaking of pumpkins… Have you ever wondered what the health benefits of eating pumpkin is? Here are 10 health benefits just for you:
Orange vegetables like pumpkin, sweet potato, carrots and butternut squash carry the antioxidant Beta-Carotene. This has been known to possibly play a role in cancer prevention. PLUS, the seeds of the pumpkin have sterols in them that have been linked to fight off some cancers, too! So save the seeds and roast [...]
When a craving hits, they are difficult to ignore. For the past few days, I have been craving key lime pie but instead of wandering to the grocery store late one night to devour a pie that would rightfully earn me unwanted pounds. I put my creative side to use and made a clean key lime pie. Okay it isn’t really pie; it is a protein shake but oh man it is delicious and healthy all wrapped into one.
1/2 cup nonfat plain Greek yogurt or cottage cheese
1 scoop vanilla protein powder (I love BSN Vanilla Ice Cream)
Zest from 1 key lime
1 tablespoon key lime juice (about 3 key limes)
5-10 ice cubes
1 cup almond milk, water, or coconut milk, unsweetened
1/2 teaspoon stevia
1 teaspoon sugar-free vanilla pudding mix
1 cup spinach (to make it green)
Blend all the ingredients in a blender until smooth. Pour into [...]