Tag Archives: Food

Pantry Staples

I recently moved, and realized how much I rely on my kitchen for a healthy lifestyle. Since I had to start from scratch and re-build my kitchen, I figured it was a great time to share with you some of my essentials for a healthy kitchen…


Essential One: Coconut oil Spray! I literally brought coconut oil spray from the Trader Joe’s near me to make sure I had this stocked in my apartment. I use it constantly. Ever since learning that baking olive oil at high temperatures can be bad for your health, I’ve switched to coconut oil and absolutely love it.

Essential Two: Sweet Spices. I can never get enough cinnamon, I put it on everything from apples, to Greek yogurt, to oatmeal, to my smoothies. I also love pumpkin pie spice, ginger, and nutmeg.

Essential Three: Savory Spices. These have always been key in any time of meal I make. I put red pepper flake on anything and everything, and love to make a taco seasoning for ground turkey. Some of my favorites include paprika, chili powder, sea salt, black pepper, and basil.

Essential Four: Sriacha. Ever since I tried hot sauce I haven’t looked back. It can make the blandest of meals amazing. I love it on eggs, chicken, brown rice, vegetables…pretty much anything.

Essential Five: Gluten Free Soy Sauce or Coconut Aminos One of my favorite ways to eat my veggies is mixed with this. I actually have trouble always finding gluten free soy sauce and coconut aminos so I make sure to stock up when I can find them! 

Essential Six: Natural Sweeteners Organic honey and stevia are my favorite. They are the perfect addition to Greek yogurt, coffee, or tea and must haves in my kitchen.

Can’t stick to a diet no matter how hard you try? Check this out.

Today I want to talk to you about a very sensitive and challenging issue.

I see too many women in my life and work constantly struggling with food and their weight, and today, if you fall into this category, I want to talk to you…

I want to talk to those of you who are:

Constantly searching for the perfect diet,

and constantly falling off the perfect diet,

Constantly swinging between “this time I’ve got it,”

and “oh crap, I suck, I’ll never get this.

and always feeling “good” or “badly” about yourself,

depending on what fits in your closet, or how well you ate that day.

More than anything, I want to talk to those of you who feel like dieting or weight management are a full time job — think about how much more full your life would be, if food didn’t take up so much time and energy.   

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Isabel Foxen Duke, my friend and founder of Stop Fighting Food, is committed to helping women break out of this tiring cycle.

Unlike other food or body experts, Isabel doesn’t think this is an issue of will power or finding the right diet.

She spent years studying women’s behaviors with food, and discovered that it’s our beliefs and thoughts about food and weight that keep us stuck in the diet-binge cycle — and it’s in changing our thinking that we can find a way out.

I know it can feel like a lot. A little over a year ago, I was at my breaking point. I felt like an absolute lunatic with my food. I knew what to eat, and why I should eat, but for some reason or another, I couldn’t help but dream about chocolate all day long. I’d start a diet; it would go well until Friday. Friday night would come and my efforts would demolish. I’d let my guard down, and suddenly there was no stopping me. At this point, I was a health coach myself, and yet I couldn’t manage to get a grip on my own health.

All I wanted was to love my body, eat well, and nourish myself, but I couldn’t put the pieces together. Frustrated, and downright miserable, I turned to Isabel. Isabel did for me what dietitians, therapists, and eating disorders specialists couldn’t…she could relate to me. She was real with me. Honest. Sincere. She told me exactly what I needed to do to be a normal person around food, and even if I didn’t want to hear it, or do it, she pushed me to get it done.

If you’re over the diets and want to finally start thinking differently, you can check out Isabel’s free introductory video series here.

Isabel’s unique voice in the “emotional eating” space has helped thousands of women all over the world (even Ricki Lake is a fan!) and I’m personally a proud supporter of her work.

You don’t have to live your life clinging desperately to diets, only to end up with your fingers in a jar of Nutella at the end of the day

Here’s the link again if you want to check it out and sign up if you’re into it!

Also don’t hesitate to shoot me a message if you want to know more about my personal experience working with Isabel! I have nothing but the best things to say about her!

What I Ate Wednesday

It’s been a while since I shared a what I ate Wednesday with you so I figured today I’d share yesterday’s meals and workouts with you! You can also check out a bunch of other what I ate Wednesday blogs by going to Jenn’s blog here. Hope you all get some wonderful meal ideas!

I started my day with an apple before my workout then went to the gym for a strength workout.


I came home and did T25 for a little extra cardio then followed my workout up with a coffee protein shake. I simply added vanilla whey, unsweetened almond milk, cinnamon, vanilla extract, cold coffee, and ice to a blender and mixed.

Lunch was spaghetti squash with ground turkey, diced tomatoes, and red pepper flakes. Since I don’t often have time to cook during the day my Sunday meal prep was a lifesaver!


Snack was a favorite of mine….two rice cakes with natural peanut butter and cinnamon.


Dinner was crockpot chicken with shredded cabbage, carrots, and coconut aminos. Again meal prep saved me from having cereal for dinner.


And my last meal was my healthiest meal of the day! Shakeology with almond milk and ice and topped with sprinkles because they make me happy 😉 Cured my sweet tooth too and kept me full all night.


What’s your favorite sweet tooth fix? 

4 Healthy but Sweet Treats!

Full disclosure…I have the worst sweet tooth. The only thing that seems to be able to derail my generally healthy diet, is my frequent cravings for something chocolate. Since I know this weakness of mine I try to combat it on the regular by incorporating healthy, but sweet treats into my daily diet. Since I know so many people struggle with the frequent sweet tooth, I thought I’d share some of my favorites with you.

Chocolate Shakeology One of my favorite foods that I incorporate daily is my chocolate shakeology. To make it even more filling, I love mixing it in the blender with unsweetened vanilla almond milk, lots of ice, 1/4 tsp. of xanthan gum, and on occasion with even sprinkle in some instant sugar free, fat free pudding mix (not the healthiest but a good addition every once in a while). I also love to mix in organic puffed rice for some crunch!

photo-47Chopped Apple Typically I love any kind of fruit to combat my sweet tooth with but to change it up and make a regular apple more exciting, I like to chop it in small pieces, sprinkle with cinnamon and pumpkin pie spice, and then drizzle with a tbs. of melted peanut butter or almond butter.

Quest Bar While these are a bit more expensive than the other options I love having a quest bar as an occasional treat every once in awhile. They are also high in protein and fiber, which means they are super filling.

photo-31Mug Cake When I have some extra time to make my sweet, healthy treat, I like to get creative with a mug cake recipe. These are actually pretty simple to make and cook up fast in the microwave. One of my favorite recipes contains:

  • 1 scoop protein
  • 1 tsp. coconut flour
  • 1/2 tsp. baking powder
  • sprinkle of cinnamon
  • splash of vanilla extract
  • 1 egg white
  • 1 tbs. unsweetend applesauce
  • splash of unsweetened almond milk

Simply mix it all together, pour into a greased coffee mug, and microwave 2-3 minutes.


What’s your favorite sweet but healthy treat? 

Sweet tooth or salty tooth? 

Pumpkin Protein Bars

I know we’re awhile away from pumpkin season but these bars have been a staple for me the past couple months. Ever since my first batch, I’ve been making them weekly to have on hand for a perfect pre workout snack. They are light, low in fat, and high in protein, making for the perfect, quickly digestible snack. I typically have one in the morning an hour or two before my workout and they keep me well fueled up until after my workout. Try them out and let me know what you think.

  • 2 scoops vanilla protein of choice (I used vanilla Shakeology)
  • 1 cup pure pumpkin
  • 1 cup oat flour (1 cup oats, blended in a food processor)
  • 1 tsp. cinnamon
  • 1 tsp. vanilla
  • 1/2 tsp. baking soda
  • 1 cup egg whites


  1. Preheat oven to 350 degrees.
  2. In a mixing bowl combine your protein, oat flour, cinnamon, and baking soda.
  3. Next mix in the egg whites.
  4. Lastly stir in the pumpkin.
  5. Pour mixture in a greased 8X8 pan and bake for 25-30 minutes.
  6. Let cool, slice, and refrigerate to store.

Makes 12 Bars *

*Little Tip: I make these bars on Sunday for the week. I store half in the refrigerator for the week and freeze half for the following week.


 Now you tell me…What’s your favorite pre-workout snack? 

P.S. I had so much fun running my last Facebook challenge group, that I’m hosting another one! Join my FREE 5 day Clean Eating and Push Up challenge group starting next Monday April 14th! To get in simply comment below or send me a message to [email protected] and let me know you want in!