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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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

Looking for more [...]

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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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Roasted Cauliflower Hummus – Bean Free and Tahini Free

When I hear the word “hummus” I automatically think of mashed garbanzo beans. Sure, this is the true way hummus was and is made, but, there are tons of other ways to make hummus. Don’t get me wrong, I love garbanzo beans and all beans for that matter, I just think its great to have options and to experiment a little in the kitchen. What if you’re on Paleo diet or the 17 Day Diet (cycle 1) and can’t have garbanzo bean hummus – but you really love hummus and feel a snack attack coming on!? Well, good news! There are many options for you to help with your craving. By the way, its so much healthier for you to make your own hummus, not to mention cheaper!! All you need is an oven & a Food Processor [...]

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Saving the Planet one Diet at a Time

“You eat. Willingly or not, you participate in the environment of food choice. The choices you makes about food are as much about the kind of world you want to live in as they are about what to have for dinner. Food choices are about your future and that of your children.”
Follow these steps to create a more environmentally friendly diet. 
Eat Less Meat
Eating more plants and less meat is possibly the single best thing you can do for the environment. Livestock accounts for 20% of greenhouse gases according to the United Nations. That is more then all the cars, SUVS, trailers, planes, ocean freighters, and any other transport activity combined.
Eat Real Food (minimally  processed foods)
The less processing a food undergoes the less energy and resources are required to manufacture, package, and ship the item.
Read more on how to eat foods that are best for the planet here [...]

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Tank Top Arms

tank top arms

Summer is officially here. Well, almost. But, if you live in my neck of the woods, summer arrived two months ago. I had to break out the tank tops and shorts earlier then planned. This workout focuses on your triceps, biceps, and shoulders as those muscles are the most revealed in a tank.







A Dumbbell Set or a Resistance Exercise Band is required and the above are recommended.
Welcome to the Gun Show

15 pushups 
12 Shoulder [...]

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Post-Workout Fuel

pro bb
During exercise, our muscles and carbohydrate stores break down. The muscle tissue rips and prepares itself to be rebuilt. However, without the proper nutrition, your body can’t rebuild and will never reach its full potential.
What do I eat post workout?
After a workout, you want to fuel your body with carbohydrates and protein, which are essential to the rebuilding process. Fat is not necessary and it may even derail your progress as it slows digestion. If you calculate your needs, you will need .8 grams of carbs per kilogram and .4 grams of protein per kilogram. Keep in mind that it is also best to consume your post workout meal ASAP for the biggest benefits. Check out these ten quick meals to fuel your body after training.
Ten Quick Post Workout Mini Meals

Protein Creamcicle: Blend 1 scoop Vanilla protein powderRead more

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Greek Yogurt Cakes

With the temperature heating up and living through days that reach 104, I needed a nightly treat to cool me down. These Greek yogurt cakes are the perfect sweet, crunchy, and cool that I was looking for. Plus they are only 120 calories.

1 cupKashi GOLEAN Crunch Cereal(low fat granola will work too)
1/2 cup almond flour
1 egg
2 tablespoons olive oil
1 cup nonfat milk
3 teaspoons sugar free vanilla pudding mix
2 cups vanilla nonfat Greek yogurt (or any flavor you like)
1/2 cup fat free Cool Whip, thawed
Caramel Sauce  or chocolate chips (optional)


For the crust, place Kashi cereal, almond flour, egg, and olive oil in a food processor and pulse until well blended. 
Line a muffin tin with 12 cupcake liners.
Place a tablespoon of the crust mixture into the lined muffin tin and press flat.
Bake in a [...]

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A Lighter Side of Chicken Parmesan

chc parm
We are all familiar with the cheesy, yummy goodness that is chicken parmesan. As one of my favorite dishes, I set out to create a lighter, diet-friendly version of this Italian classic. 17 Day Diet Cycle 3 Compliant recipe.



3 slices whole wheat bread 
4 teaspoons Italian spice blend
1/2 teaspoon salt & pepper
1 teaspoon garlic powder
2 egg whites
1/2 cup skim milk
1/2 cup flour
4 chicken breast
Olive oil spray
3 1/2 cups marinara sauce
3/4 cup shredded low fat mozzarella cheese
1/4 cup parmesan cheese

Pound chicken until 1/2 inch thick.

Place flour into the first shallow baking dish.

Whisk egg whites and milk together in the second shallow dish.

Place bread into toaster and toast until golden brown. Remove from toaster and place in a food processor with salt, pepper, garlic powder, and Italian spice blend. Pulse until crumbs are created and pour into the third shallow dish.

Line up ingredients on a counter and [...]

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Fresh Vietnamese Spring Rolls

Vietnamese spring rolls recipe These are absolutely one of my favorite foods to eat! So fresh and tasty! And so versatile. You can seriously add anything you want in them. Make them vegan/vegetarian or add some meat if you’d like. You could even go fruity with them if you wanted! I’ve made them a couple times for family functions and people flock to these. People of all ages love them, kiddo’s do too – probably because they are fun little rolled up treats! Might be a good way to get your kids to eat their veggies!

fresh Vietnamese spring rollsFirst you’re going to want to decide what you want to fill these beauties up with. Veggies are great! Any kind really: sprouts, spinach, shredded carrots, shredded cucumber, avocado, mushrooms, cilantro, bell pepper, lettuce, fresh basil, [...]

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