Skinny Pumpkin Spice Latte

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
Serves 1


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 [...]

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Keeping on Track

diet tips
Lets be honest with ourselves, diets are hard. Eating clean, following a meal plan, and creating/maintaining healthy habits takes hard-work and dedication. But dieting becomes even more complicated when you are on vacation. Follow these tips to keep you on track even while on vacation.

Indulge-don’t forget that you are on vacation. Enjoy every minute, heck you earned it.
Sharing is Caring-Share meals and treats with your travel buddy. I spent this last weekend in San Francisco and wasn’t going to let a sourdough bread-bowl pass me by. But instead of consuming one by myself I shared. Satisfying all my craving without the extra calories.
Walk and Walk Some More- one of the best ways to explore a city is to walk it. Walk to dinner, to a different bar, or monuments you would like to visit.  The more you walk the more calories [...]

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Why Drink More Water?

Want to improve your skin, health, and aid your weight loss efforts? Drink more water. This tried and true method gets over looked too often. The popular 17 Day Diet suggests you drink at least 8 eight cups daily and during the jumpstart phase of the Flat Belly Diet, 8 cups of “sassy water” are mandatory. But can this tasteless liquid really live up to all its claims read on to find out…

Health Benefits of Drinking Water:

Healthier  Skin-Forget about  expensive creams or beauty treatments. Drinking water is the free way to hydrate your skin, prevent acne, and prevent wrinkles. 
Remove Toxins-Water flushes toxins from your body especially from your digestive tract. The kidney system is dependent on water to do its work. Water also helps get rid of excess nitrogen and ketones which is important when following a high protein diet.
Cushions and Supports [...]

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10 Commandments of Weight Loss

Stop Coveting
Your first step to weight loss is to compare yourself to yourself and yourself only. We all compare ourselves to the 5 foot 8 inch girl we know who weighs 120 pounds and eats BLT’s everyday. Competing with others will only hinder us of reaching out own goals. Love Yourself!
Have a Plan
Make a plan and stick to it. Plan your meals and workout to make it easier to accomplish your goals. Realize your faults and plan around them. If you always skip breakfast, make something in advanced that you just have to heat up (our egg muffins are prefect for busy mornings) or buy some low sugar protein bars to have on-the-go.
Plan Cheat Meals 
If you really want to lose weight you need to eat clean and accept that a [...]

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Bouldering and the Importance of Moderation

I spent this past weekend and earlier this week in Portland, Oregon visiting friends in family. Four days spent in beautiful weather was just the thing I needed to recharge my batteries. Although, fun and exciting vacations can also be difficult and exhausting. During a vacation, it is hard to stick to your diet and workout routine and if you are anything like me, you love routine. Normally, I stress about keeping my diet strict and finding time for long workouts.

I decided to approach this trip a little differently. To let loose, enjoy the trip, and get back in routine when vacation was over. I enjoyed every bit of vegan chocolate and every bite of a black bean burger I put into my mouth (it was Oregon). I didn’t forsake all workouts [...]

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Short on Time? Blast 100 calories Fast

Only got ten minutes to get in a workout?
Or maybe 30 minutes fits your schedule. This fat blasting, tone-up circuit fits in any schedule. One round is exactly ten minutes and will get your heart moving, tone your muscles  and blast 100 calories. If you have more time, do the circuit multiple times and watch your fat cry! Do each exercise for one minute followed directly by the next exercise. Ten moves completes one circuit. If you are doing multiple circuits, rest one minute in-between. Use a Gymboss Interval Timer and Stopwatch to help keep track of time.

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Burn Baby Burn


**Calories based on a 150 pound women.

Another way to track how many calories you’ve burned or how high your heart rate has gotten during a workout, or how long you’ve worked out is by using a heart rate monitor watch. There are many varieties out there. Some way more expensive than others. With the cheaper ones you might not be able to trust the accuracy. Here are a couple options that I recommend. Click the image to find it in Amazon.

Polar Women’s Heart Rate Monitor Watch – currently about $102 on Amazon with free shipping!

Oregon Scientific Se331 Gaiam Zone Trainer [...]

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Clean Eating Lemon Bars


Delicious 70 calorie Protein-Packed Lemon Bars 




Clean eating lemon bars – that taste just like the naughty lemon bars you love!!!


1 egg
2 egg whites
8 oz fat free cream cheese
1/2 cup instant nonfat dry milk
2 teaspoons lemon zest
2 tablespoons fresh lemon juice
1/4 cup unsweetened almond milk
3/4 cup low-fat vanilla protein powder
3/4 cup stevia
2 tablespoons unsweetened shredded coconut
1 tablespoon cornstarch


Preheat oven to 350 degrees
whisk egg and egg whites in a small bowl
combine cream cheese and all the remaining ingredients in a Ninja Professional Blender .
When mix is smooth, add eggs and blend.
With nonfat cooking spray, spray a 8 x 8 Pyrex Square Baking Dish.
Pour batter into pan and place in preheated oven
Bake for 30 minutes or until toothpick come out clean

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Chocolate Protein Popsicle

Follow this super simple and yummy recipe to cool down this summer and get the protein fix you need. Its a delicious snack for only 50 calories. 
pop (9)
Making your own popsicles is an easy and healthy option to store bought products with artificial ingredients, colors and sweeteners. Check out this awesome cookbook for making many different types of popsicles at home. All you’ll need usually is some Popsicle Molds and a freezer. You might also need a Ninja Blender, it’s the best – most powerful blender you’ll ever own! The best investment. I promise. Check out the book here for tasty & healthy Popsicle RecipesRead more

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Pushup Challenge

Push-ups are hands down one of my favorite moves to incorporate into my workouts. Push-Ups don’t just work your chest and perk up yours boobs, they tone the whole body. A pushup primarily works the chest but it also tones and strengthens your triceps, shoulders, lower legs, and abs.
There is a beginner or a more advanced option to choose from in this challenge. In the beginner challenge, you will start at 3 pushups and work your way to 20 consecutive. The second option you will start at 8 Push-Ups and move up to 40. To improve your strength even further try do multiple sets two days a week. For example on Mondays and Fridays, do 2-3 sets of pushups. Remember, keep your body tight and move through the movements slowly.
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