Sweet n’ Sour “Candies

Why buy these when they are so easy to make??!

INGREDIENTS

2 medium limes, juiced

2 tsp. honey

1 cup green grapes, halved

1 cup fresh blackberries

1 cup fresh raspberries

.

INSTRUCTIONS

1. Add lime juice and honey to a medium mixing bowl; whisk to combine. Add grapes, blackberries, and raspberries; toss to combine. Strain; reserve liquid and refrigerate in an airtight container.

2. Freeze fruit for 4 hours. Return liquid to fruit; toss to combine. Freeze leftovers in an airtight container for up to 6 months.

Serves: 3

Ways to use LifeShake

Looking for simple ways to increase your protein (without drinking a shake)? I have you covered with all of the above!

Say hello to my favorite life shake hacks! The best part of our life shake is it’s powered by Leucine (Amino Acid) to help build lean muscle, burn fat, and improve your metabolism.

Here are some of my favorite uses:

• Smoothie bowls

• Breakfast cookies

• Granola Bars

• Chia pudding

• Energy Bites

• Muffins

• Yogurt parfait

What's your favorite way to use life shake? These are mine below :) ENJOY!!

Cinnamon Coffee Cake

I think about “daily deposits” during my day and thought I’d share this with you in case it helps you think of how to improve each day by 1% more.

When you make a decision that you don’t have time for breakfast, your commute is more important than your nutrition, that other mornings are more valued than your own, in your workouts are in the way … you put mini deposits in the bucket of your mindset saying YOU AREN’T ENOUGH, OR UNWORTHY. That you don’t deserve enough.

But the truth is, YOU DESERVE IT ALL, AND MORE.

This cinnamon coffee cake recipe is the perfect sweet treat to kickstart your day. Add this one to your meal plan!

Cinnamon Coffee Cake

Serves 6

Ingredients

Nonstick cooking spray

1½ cups all-purpose gluten-free flour

½ cup coconut flour

2 Tbsp. brown sugar (or coconut sugar)

1½ tsp. baking soda

2 tsp. ground cinnamon, divided use

¼ tsp. sea salt (or Himalayan salt)

3 cups reduced-fat cottage cheese

8 large egg whites (1 cup - I buy liquid egg whites to save $)

2 tsp. pure vanilla extract

1 tsp. liquid stevia, opt

1 Tbsp. unsweetened cocoa powder

FOR TOPPING:

¼ cup dry rolled oats

3 Tbsp. chopped unsalted pecans

2 Tbsp. brown sugar (or coconut sugar)

2 Tbsp. unsalted organic butter (or coconut oil), melted

1 tsp. ground cinnamon

Instructions

1. Preheat the oven to 350° F.

2. To make coffee cake, lightly coat an 8 x 8-inch baking dish with spray; set aside.

3. Add gluten-free flour, coconut flour, brown sugar, baking soda, 1 tsp. cinnamon, and salt to a medium mixing bowl; stir to combine.

4. Add cottage cheese, egg whites, extract, and stevia (opt) to a blender; cover. Blend until smooth.

5. Pour cheese mixture into flour mixture; mix until a thick batter forms.

6. Pour half of the mixture into the prepared baking dish; use a spatula to spread evenly into corners. Add cocoa powder and remaining 1 tsp. cinnamon to a sifter (or wire mesh strainer) held over the baking dish; sift to evenly coat. Spoon remaining batter over top, using a spatula to spread evenly into corners.

7. To make topping: add oats, pecans, brown sugar, butter, and cinnamon to a small mixing bowl; stir to combine. Sprinkle evenly over batter.

8. Bake for 40 to 45 minutes, or until a toothpick inserted into the center comes out clean. Let cool for 5 minutes. Slice into 6 equal pieces.

9. Refrigerate leftover coffee cake in an airtight container for up to 4 days. Heat gently before serving, if desired.

Macros: 1 Yellow, 1 Red, 1 Blue, 1 tsp.

What daily deposits can you change? Or have already changed?

For any wellness supplements, reach out via email for a 15% off link and free shipping! Shaklee is The Most Clinically Proven Company in the World and used by Olympians, the only cleaning products in the White House and in every NASA space launch since 1993. We hold the most patented wellness products ini the world as well. You will not find anything more backed by science guaranteed! Don’t pay for the placebo effect, or shiny Instagram fad that aren’t validated. Shop here!

Blueberry Crisp

Blueberry Crisp

Ingredients

1 cup old fashioned Oats (gluten free if necessary)

1/4 cup pecans chopped

1 tsp cinnamon

¼ tsp ground ginger

1/4 tsp nutmeg

2 tbsp coconut oil

1 tbsp maple syrup

1 lb frozen blueberries aprox 3.5 cups

2 scoops Vanilla LifeShake

Ingredients:

Preheat oven to 350 and prepare a greased 8x8 baking dish.

In a bowl whisk together oats, pecans, spices, lifeshake, coconut oil and maple syrup until combined.

Pour frozen berries into bottom of the pan. Layer crumble topping evenly on top of berries.

Bake 350 for 30 minutes until berries are soft and crisp topping is golden brown.

What would you serve this with? Nothing? Whipped Cream? Vanilla Ic Cream?

For any wellness supplements, reach out via email for a 15% off link and free shipping! Shaklee is The Most Clinically Proven Company in the World and used by Olympians, the only cleaning products in the White House and in every NASA space launch since 1993. We hold the most patented wellness products ini the world as well. You will not find anything more backed by science guaranteed! Don’t pay for the placebo effect, or shiny Instagram fad that aren’t validated. Shop here!

APPLE CAULIFLOWER “OATS”

Need a bedtime snack?

APPLE CAULIFLOWER “OATS” will be your go to!!

I always suggest water or tea first to see if you’r really HUNGRY, or just BORED (quiet often it’s boredom), but if you need “something” more… try this

• sauté 1 apple

• 1 c cauliflower rice with water

• add cinnamon & almond extract

• once cooked add in smashed banana

You wouldn’t believe how amazing this tastes …

For any wellness supplements, reach out via email for a 15% off link and free shipping! Shaklee is The Most Clinically Proven Company in the World and used by Olympians, the only cleaning products in the White House and in every NASA space launch since 1993. We hold the most patented wellness products ini the world as well. You will not find anything more backed by science guaranteed! Don’t pay for the placebo effect, or shiny Instagram fad that aren’t validated. Shop here!

Hot Honey Coconut Protein Bites

Hot Honey Coconut Protein Bites

Ingredients
½ cup clean Peanut Butter (no added oils or sugars)

¼ cup Hot Honey

½ cup Shredded Coconut

1 Scoop Vanilla Life Shake

Roll in shredded coconut for a tasty twist on protein. This is great for parties, snacks or dessert. Sneak protein anywhere you can! All my clients come to me lacking protein, but overly consuming carbs. Carbs aren’t the enemy, but protein isn’t either!

For any wellness supplements, reach out via email for a 15% off link and free shipping! Shaklee is The Most Clinically Proven Company in the World and used by Olympians, the only cleaning products in the White House and in every NASA space launch since 1993. We hold the most patented wellness products ini the world as well. You will not find anything more backed by science guaranteed! Don’t pay for the placebo effect, or shiny Instagram fad that aren’t validated. Shop here!

Truffle-Like No Bake Brownies 🍫

Level up your nutrition game with high protein, or less sugar recipes, like this Truffle-Like No Bake Brownies. I promise you can sneak protein in, in so many ways and no one will notice.
Servings 12

Ingredients

12 large pitted medjool dates

½ cup clean nut butter (means no added sugar or oil)

¼ cup unsweetened cocoa powder

¼ tsp. sea salt (or Himalayan salt)

¼ cup dark chocolate chips (but no one is the boss of you :) - you measure that with your heart)

¼ tsp. extra-virgin olive oil

¾ tsp. flakey salt

Instructions

1. Add dates, almond butter, cocoa powder, and sea salt to a food processor; cover. Process until smooth.

2. Line an 8 x 5-in. loaf pan with parchment (leave a little hanging over the sides to lift the brownies out); press date mixture evenly into pan. Freeze for 30 minutes.

3. While the mixture is freezing, add chocolate chips and oil to a heatproof bowl; set over a pan of simmering water. Stir occasionally, until chocolate is fully melted; set aside.

4. Remove pan from freezer; top with melted chocolate. Sprinkle with flakey salt.

5. Let chocolate set for 1 minute; lift brownies out of pan. Cut into 12 equal pieces.

For any wellness supplements, reach out via email for a 15% off link and free shipping! Shaklee is The Most Clinically Proven Company in the World and used by Olympians, the only cleaning products in the White House and in every NASA space launch since 1993. We hold the most patented wellness products ini the world as well. You will not find anything more backed by science guaranteed! Don’t pay for the placebo effect, or shiny Instagram fad that aren’t validated. Shop here!

Birthday Cake Shakeology

Birthday cake 😍 This food can just put a smile on your face, do you get me? But what if you could take this feel-good food and turn it into a superfood shake - birthday cake for breakfast? I’m here for that!

Ingredients

- 1 cup water

- 1 cup ice

- 1 scoop Vanilla Shakeology (whey or vegan)

- ¾ cup reduced-fat plain Greek yogurt

- 2 tbsp whole-grain graham cracker crumbs

- ½ tsp pure almond extract

- ½ tsp pure butter extract (optional)

- ½ tsp edible plant-based sprinkles

Instructions

1. Place water, ice, Shakeology, yogurt, graham crackers, almond extract, and butter extract in the blender; cover and blend until smooth.

2. Pour into a serving glass + garnish with sprinkles for those celebratory vibes!

This recipe makes 1 serving.

Portion Fix Containers: 2 Red, ½ Yellow

2B Mindset Plate It: This recipe makes a great breakfast option.

Another burnout - this time I'm focusing on triceps!!!

Lets get tank top ready because ready or not, summer is coming!!! Nobody wants their arms flapping in the wind, so try these moves with the suggested repetition range and see how many sets you can do. Aim for at least two sets, but if you can do more, DO IT!!! You’ll tank me, and be even more proud of yourself, tomorrow. You might not like me today, but I’m ok with that. I’d love to hear your feedback! Subscribe to my channel so you don’t miss any more challenges!

Chocolate + Banana + Peanut Butter = L O V E

This recipe is a perfect treat when you’re craving dessert (only 300 cal, 7 g protein, 3 g fiber) with macros I can totally get behind. Don’t undo all the work on the gym; in your kitchen. You’ve worked too hard and we are moving forward!

Ingredients
* 1 (6-inch) whole wheat tortilla
* 1 tbsp all-natural smooth peanut butter
* ½ large banana, thinly sliced
* 1 tbsp dark or semi-sweet chocolate chips

Instructions
1) Spread half of the tortilla with peanut butter.
2) Top the peanut butter with banana and chocolate chips.
3) Fold the tortilla in half and cook in a medium, nonstick skillet over medium-high heat, for 4-5 minutes, turning once, until the chocolate is melted and the tortilla is golden brown.
1 serving.

Portion Fix Containers: 1 purple, 1½ yellow, 3 tsp
2B Mindset Plate It: Enjoy as an occasional treat (with a bonus FFC). Be sure to track it!

Do you have a healthy-ish dessert recipe that you love? Id love to see it, share the link below! What’s your go-to sweet treat?

Double Chocolate Black Bean Brownies

How’s everyone feeling after the Halloween craziness and sugar overload??? I had to do QC and make sure all the “candy was safe” last night so a few Twix and Snickers might have disappeared from their bags. But a lot also went into the bin because we don’t need that laying around. Candy equals excess calories and money at the dentist!

But to slowly ween you off the sugar, I’m sharing a healthy dessert with you :) If you’re like me, you might be cooking from the pantry more than ever before?! This recipe uses ingredients you most likely, already have in your kitchen! Challenge your family to try and guess the secret ingredient 😉 If you make these, make sure to snap a picture and share it with me! 

Ingredients

• ¼ cup quick rolled oats 

• 1 (15 ounce) can black beans, drained, rinsed

• 2 large eggs

• ¼ cup cocoa powder

• ⅔ cup honey

• ¼ cup coconut oil

• 1 tsp vanilla extract

• ½ tsp baking powder

• Pinch of kosher salt

• 1 cup chocolate chips (divided use)

Instructions

1. Preheat the oven to 350 degrees.

2. Place the oats in a food processor and pulse until finely chopped (approximately 1 minute).

3. Place black beans, eggs, cocoa powder, honey, coconut oil, vanilla extract, baking powder, and salt into the food processor and pulse until combined (approximately 1 minute).

4. Pour ½ cup chocolate chips into the batter and mix in. 

5. Pour batter into a greased 8x8 inch pan and top with the other ½ cup of chocolate chips.

6. Back for 30-35 minutes or until a toothpick inserted in the center comes out clean.

7. Cool and slice into 2-inch squares.
   
   When I take these to parties, NO ONE ever guesses there are black beans in this and they are gone. 100% of the time, G O N E! Don’t be turned off, try them and see for yourself.

Shakeology Cookie Dough

Some things can be simple and delicious and this is one of those things. If you have a sweet tooth, this is low in sugar and meets the needs for those cravings. My Life Coach Teacher, Shannon Conway, shared this with me and it had me at hello, if you know what I’m saying ;o)

Ingredients:
* 1 scoop / packet Vanilla Shakeology (vegan or whey)
* 1  TBSP Original Ghee (from Amazon)
* 1-3 TBSP milk (DF or reg)
* 1 TBSP creamy nut butter (make sure it's clean!)
* 1-2 TBSP chocolate chips

Directions:
1) Heat 30 seconds in microwave.
2) Stir in Milk and Nut Butter.
3) Mix for 30 seconds.
4) Add Chocolate Chips.

1-2 servings

Berry Protein Pops

We’re sharing some really tasty summer popsicle recipes in my accountability group - so I wanted to share one with you, too! These Berry Protein Pops are a delicious treat that won’t throw you off your meal plan and you can eat them year-around!

Ingredients
* ¾ cup unsweetened cranberry juice
* ½ cup fresh or frozen raspberries
* ½ cup fresh or frozen strawberries
* ½ cup fresh or frozen cherries
* 1 scoop / packet strawberry Shakeology (vegan or whey)

Instructions
1) Place all ingredients in a blender; cover and blend until smooth.
2) Pour mixture evenly into 4 ice pop molds and freeze for at least 4 hours, or until set.

I can’t wait to hear what you think! Comment below if you make this and any modifications you make!

Coconut Key Lime Smoothie

There’s something about coconut + lime that just screams summer... and this smoothie recipe is one of my favorites for a hot afternoon! If you try it out, make sure to hit reply and let me know! I make this recipe with Shakeology - I love it because it’s so much more than a protein powder. I could get super sciencey about all the benefits but basically, it’s a nutrient-dense superfood protein shake that is formulated with phytonutrients, antioxidants, enzymes, prebiotics, probiotics, fiber, adaptogens, vitamins, and minerals. Yes, please. So, here’s my Coconut Key Lime Smoothie recipe! If you need some Shakeo in your life, hit reply and I can hook you up!

Ingredients:
* 1 cup unsweetened coconut milk beverage (from the carton, not the can)
* 1 cup ice
* 1 scoop Vanilla Shakeology
* 1⁄4 medium lime, with peel

Instructions
1. Place all ingredients in the blender; cover and blend until smooth.

Baked Donut Holes - Yes, please!

✨ Baked Donut Holes ✨

I’ve got an end of summer treat that is going to make your stomach happy… without throwing off all your results!

Ingredients
* 1 cup gluten-free all-purpose flour
* 1½ tsp xanthan gum
* ¾ cup coconut sugar
* 1½ tsp gluten-free baking powder
* ½ tsp ground cinnamon
* ¼ tsp ground nutmeg
* ¼ tsp sea salt
* 1 large egg
* ¾ cup + 1 tbsp coconut milk beverage, divided use
* 2 tbsp extra-virgin organic coconut oil, melted
* 1¼ tsp pure vanilla extract, divided use
* ½ cup powdered sugar

Instructions

1) Preheat the oven to 350º F. Lightly coat two mini-muffin pans with spray. Set aside.
2) Place flour, xanthan gum, sugar, baking powder, cinnamon, nutmeg, and salt in a food processor (or blender). Pulse to blend. Set aside.
3) Combine egg, ¾ cup coconut milk, oil, and 1 tsp. extract in a medium mixing bowl; whisk to blend.
4) Add egg mixture to flour mixture. Process for 30 to 60 seconds, scraping sides occasionally, until a smooth batter forms.
5) Fill prepared pan with approx. 1 Tbsp. batter per muffin cup. Bake for 10 to 12 minutes, or until tops of donuts are golden brown and a toothpick inserted into the center of one comes out clean. Set aside to cool.
6) To make glaze, combine powdered sugar, remaining 1 Tbsp. coconut milk, and remaining ¼ tsp. extract in a small bowl; whisk to blend.
7) Dip top of each cooled donut hole into glaze and place on a serving plate.

Notes:
For vegan donut holes, substitute 1 tbsp ground flaxseed + 2 tbsp water for egg. Mix flaxseed and water; set aside while combining dry ingredients.

Check your GF flour for xanthan gum; some contain it and some don’t! If yours does, you can omit that.

Portion Fix Containers: 1 donut hole = 1 Yellow
2B Mindset Plate It: Enjoy as occasional treat, be sure to track

Vanilla Peanut Butter + Banana "Nice" Cream

✨ Vanilla Peanut Butter + Banana Nice Cream ✨

What is summer without ice cream?! (not one I want to expereince - ha!) If you want to indulge in a sweet, cold treat, but want to stay on track… this homemade Vanilla Peanut Butter + Banana “Nice” Cream is going to be your jam! The key is frozen bananas; they create a creamy, cold, thick treat that has the consistency of soft serve.

Ingredients
* 1 cup reduced-fat milk or unsweetened almond milk
* 2 scoops Vanilla Whey Shakeology (could try w/ other Shakeo flavors!)
* 2 medium frozen bananas (cut into chunks before freezing, it's easier on your blender)
* 2 tbsp CLEAN smooth peanut butter (means no added oil or sugar!) should only be nuts, maybe added salt

Instructions
1) Place milk, Shakeology, bananas, and peanut butter in the blender; cover and blend on low for 5 seconds. Increase power to high and continue blending for 30 seconds until smooth.
2) Pour mixture into a large glass bowl and cover.
3) Freeze for 4 hours, stirring every 30 minutes, before serving.
4) Eat immediately or freeze in an airtight container for up to 5 days until ready to eat!
Makes 5 servings (about ½ cup each).

Portion Fix Containers: ½ Purple, ½ Red, 1 tsp.
2B Mindset Plate It: Enjoy as an occasional treat; be sure to track it!

What is a healthy treat swap that you’ve found?

Coco-licious!!

While you might not be going on a tropical vacation anytime soon… this coconut + pineapple combo will help you imagine you’re sitting on a white sand beach with a fruity summer cocktail in your hand! ‘m picturing Tahiti in a hut over the water, how about you???

Ingredients
* 1 cup cubed pineapple
* ½ cup unsweetened pineapple juice
* ½ cup canned light coconut milk
* ¼ cup unsweetened shredded coconut
* 2 tbsp chopped fresh cilantro or basil

Instructions
1) Place pineapple, pineapple juice, coconut milk, coconut, and cilantro in a blender; cover and blend until smooth.
2) Pour mixture evenly into ice pop molds; freeze for at least 4 hours, or until set.

Portion Fix Containers: ½ Purple, ½ Orange
2B Mindset Plate It: This makes a great snack!

If you could travel anywhere in the world for a vacation, where would you go? Why?

Coconut Blueberry Creamsicles

✨ Coconut Blueberry Creamsicles ✨

Who doesn’t love a delicious popsicle on a hot day? MEEEEE!!! Unfortunately, the standard ice cream truck treat is packed with sugar and other junk that just doesn’t make your body feel it’s best (and they're so creepy, but that's for a different convo, lol). Here’s a grown-up creamsicle recipe w/ just 80 calories and it tastes good and feels like a treat poolside! Bevvy is always an amzing go too as well in lemon or pomegranate.

Ingredients
* ⅓ cup reduced-fat plain Greek yogurt
* ⅓ cup canned lite coconut milk
* ½ tsp pure vanilla extract
* 3 tsp raw honey, divided use
* 2 cups fresh or frozen blueberries
* ¼ cup water

Instructions
1) Combine yogurt, coconut milk, vanilla extract, and 1 tsp honey in medium bowl and mix well.
2) Pour yogurt mixture evenly into ice pop molds and freeze for 2 hours or until partially set.
3) Place blueberries, water, and remaining 2 tsp honey in the blender; cover and blend until smooth.
4) Slowly pour blueberry mixture evenly into ice pop molds on top of coconut milk mixture; freeze for at least 4 hours or until set.
Makes 4 servings

Portion Fix Containers: ½ Purple, ½ Blue
2B Mindset Plate It: Add veggies on the side to make a snacktional!

What do you pack to eat for a day at the beach? How do you stay on track on hot summer days?

Maple Cinnamon White Chocolate Chip Donuts!

Omgggg, don’t walk, run! Or click, in this case. You want these. You NEED these. You will not regret these! How often can you say that about donuts?? And they’ll satiate your sweet tooth and indulgence desires. We enjoyed them on a Sunday before church and I was worried the kids would struggle through an hour of church and being well behaved. Anyone else get me? My belly was very happy and there was ZERO sugar spike so everyone sat still and stayed focused on the message. Yes!!! We will be having these again!


Servings: 1 jumbo donut

Macros: 145 cal, 8 g protein, 3 g fat, 20 g carbs, 1.5 g fiber, 6 g sugar
Portion Fix Containers: 1Y, .5R
2B Mindset “Plate-It”: Great FFC and add 1-2 eggs for a well rounded breakfast

Even the dough was yummy. I mean, I think it was ;) Quality control is a thing you know?

You’re supposed to let them sit 2-3 min so they aren’t too hot to eat. This was torture waiting.

Added 2 eggs for more protein to make sure I was full till lunch, but one egg would have been plenty.

Margarita Smoothie - deliver poolside STAT!

Who doesn’t enjoy a refreshing ice cold beverage on the patio in the sun?? That has to be one of the best parts of summer! So often, our favorite drinks are filled with sugar and empty calories… but I’ve got a great recipe for you (that can be made with or without alcohol) — the Frozen Margarita Superfoods Smoothie! Yum-O!

Ingredients
* 1 cup unsweetened coconut milk beverage
* 1 cup ice 1 scoop Vanilla Shakeology
* ½ cup frozen pineapple ¼ cup fresh lime juice
* 2 tsp finely chopped lime peel
* 1 dash sea salt

Instructions
Place coconut milk beverage, ice, Shakeology, pineapple, lime juice, and lime peel in blender; cover and blend until smooth!

Portion Fix Containers: ½ Purple, 1 Red, 1 tsp
2B Mindset Plate It: Makes a great protein + FFC as part of breakfast.

What is your go-to beverage in the summer? Mocktail or cocktail?