December 5th, 2013
November 26th, 2013
November 20th, 2013
November 19th, 2013
October 28th, 2013
Are you thirsty for a fun holiday drink without all the guilt and calories that could help you win a trip to the Caribbean? Then try one of my newest recipes for Cherry Berry Punch below from my new book, The Pinterest Diet: How To Pin Your Way Thin. I use LaCroix as my zero calorie mixer which works perfectly for your holiday cocktails and mocktails.
Cherry Berry Punch
Makes 1 Serving
6 oz Cran-raspberry LaCroix Sparkling Water
1-2 oz tart cherry juice
Fill glass halfway with chilled LaCroix. Top with tart cherry juice and add a few frozen berries to garnish.
Here’s more great news! If you create a holiday-entertaining Pinterest board that includes my recipe above or at least one LaCroix recipe of your choosing and you can win a B.F.F. Girls Getaway at Beaches Turks & Caicos Resort Villages & Spa! Now through January 2, you can celebrate the holiday season with the LaCroix “Merry & Lite” contest and enter for the chance to grab a girlfriend and head to the Caribbean. Entering is easy and fun! All you have to do is create a holiday-entertaining Pinterest board that includes at least one LaCroix recipe. Then head over to the contest page www.LaCroixBeMerry.com or the LaCroix Facebook page where you can enter to win with the link to your festive board. Your 5-day/4-night Luxury Included® girls getaway will include deluxe accommodations, unlimited gourmet dining at up to 19 restaurants, premium brand drinks, daily and nightly entertainment, an array of land and water sports, special B.F.F. Girls Getaway gifts, activities and so much more. For more information on a B.F.F. Girls Getaway, click here.
Disclosure: I work with the folks at LaCroix. Opinions are my own.
Here’s a simple, delicious, and healthy skinny mashed potato recipe using Rooster potatoes that is perfect for Thanksgiving. The Rooster is a well-rounded potato. You can roast it, bake it, or boil it! These versatile potatoes are now available at Walmart.
Skinny Mashed Potatoes
6 medium-sized Albert Bartlett Rooster Potatoes, halved
1 cup 1% milk
2 tablespoons butter
1/4 teaspoon salt
1/8 teaspoon black pepper
Wash potatoes and put into large pot of water with water covering top of potatoes. Cover and bring to a boil. Reduce heat and continue to partially boil until potatoes are tender, about 15-25 minutes. Drain potatoes with colander. Add the milk and butter, then mash potaotes with potato masher. Add salt and pepper. Depending on desired consistency, you can add more milk if you want a smoother texture.
Disclosure: I am a paid spokesperson for Albert Bartlett. Opinions are my own.
Here’s a super simple, fresh, nutritious and affordable salad that you can put together in just minutes. This delish Cucumber, Tomato, and Onion Salad only cost me $0.80 per serving with all of my ingredients purchased from Walmart.
Cucumber, Tomato and Onion Salad
1 medium cucumber, peeled and thinly sliced
1/2 medium onion, thinly sliced
2 medium Roma tomatoes, cut into wedges
1/2 cup Great Value vinegar
1/4 cup water
1 tablespoon Great Value canola oil (can substitute extra virgin olive oil)
Salt and pepper, to taste
In a large bowl, toss together all the ingredients. Allow to marinate for about 20 minutes before serving.
Disclosure: I work with the folks at Walmart. Opinions are my own.
November typically marks the beginning of that yearly-dreaded flu season. It’s time to make your health a priority. Don’t wait to get sick before starting to get healthy. By following these 5 tips this season, you can build up your body’s defense system to help avoid getting sick altogether!
1. Stay Healthy with Adequate Sleep
Numerous studies show that people who get less than 7 hours of sleep a night have decreased immune systems, making them more susceptible to the common cold. Inadequate sleep has also been linked to increased cholesterol and blood pressure, and the development of chronic diseases. Make sure your getting the right amount of Zzz’s, at least 7-8 hours a night, to ensure that you’re body’s defense system can be extra alert to fight off those germs.
2. Power Up Your Immune System with Protein
Protein is an essential nutrient for maintaining important body functions and building muscular strength. Additionally, protein-packed foods are full of other important vitamins and minerals, like B vitamins (B6, B12), selenium and zinc, to help build our immune systems even more! Great source of lean protein include (chicken, lean beef, pork tenderloin, canned tuna), legumes, fish, Greek yogurt, cottage cheese, nuts etc.
3. Fight it with Your Fruits/Veggies
When it comes to getting the most nutrients, it’s always good to boost your intake a immune boosting foods. That’s why the fruits and veggies you consume have a major impact on your ability to fend off the flu. Many contain vitamin C–which studies have confirmed to effectively prevent against colds—along with vitamins E, A and additional antioxidants found in these nutritional powerhouses. Our fruit and vegetable intake tends to decrease during the winter months, so make an extra effort to insure you’re getting a minimum of 5 servings of fruits and vegetables a day. I also make sure that my clients are taking a good multivitamin and mineral. My favorite for my family is SmartyPants Gummy Vitamins. It is an all-in-one multivitamin + omega 3s + vitamin D, which I love. They offer both Gummy vitamins for Kids and Adults and I feel lucky to be working with the folks at SmartyPants. I don’t know about you but I often forget to take my vitamins but always seem to remember with the SmartyPants Gummy Vitamins!
4. Wave Bye-Bye to Germs by Washing Your Hands
We come into contact with millions of germs every day, so it’s important to properly wash your hands or use hand sanitizer throughout the day. When washing, makes sure to rub your hands and wrists firmly with soap and warm water for at least 20 seconds, or as long as it takes to sing the “A,B,C’s” to yourself.
5. De-Stress to Defend Against Germs
Why is it that we always seem to get sick at the worst times– a looming deadline, a jam-packed planner, a big family get together, etc? Well believe it or not, this is no coincidence, and the number one culprit—STRESS. Studies shows that stress tends to wreak havoc on our immune system’s ability to defend against germs which inevitably leads to getting sick. Find your favorite ways to relax like yoga, meditation, walks outside or a bubble bath to de-stress and defend yourself against the flu.
With Halloween just around the corner, the fat- and sugar-laden candy will be here faster than you can say M&Ms, Snickers and Laffy Taffy. As much as it’s a delight to children, it spells disaster for those who are watching waistlines and still working hard to fit into skinny jeans for fall.
Fortunately, it is possible to enjoy this holiday like a child and have tasty treats … without going on calorie overload.
Try these yummy Halloween recipes that won’t break your calorie budget!
Ghoulish Halloween Pumpkin Bread
This treat is healthy and flavorful. The pumpkin adds extra beta-carotene, vitamin C and fiber to your diet.
• For this recipe, you will need 1 cup all-purpose flour, ¾ cup whole wheat flour, 1 teaspoon cinnamon, ½ teaspoon nutmeg, 1 teaspoon baking soda, ¼ teaspoon baking powder, 1 ½ cups sugar, ⅓ cup almond oil, 2 eggs, 3 cups pumpkin puree, ½ cup plain Greek yogurt, 1 teaspoon vanilla, non-stick cooking spray
• Preheat oven to 325 degrees. Spray a 9 x 5 x 3-inch loaf pan with non-stick spray. Sift together the flours, baking soda, baking powder, cinnamon and nutmeg. In a separate bowl, mix the sugar, oil, pumpkin puree, Greek yogurt, eggs and vanilla. Combine the mixtures and gently stir. Pour into coated pan. Bake 1 hour and 15 minutes. Check by putting a toothpick in the middle and if it comes out clean, it is done. Cool for 15 minutes.
Haunted Pumpkin Seeds
Pumpkin seeds are high in fiber and contain iron, magnesium and zinc.
• Bake at 325 degrees until golden brown. When the seeds are still hot, sprinkle a little garlic powder over the top.
Vampire Blood Smoothie
Strawberries and other berries are high in fiber and have been shown to have powerful antioxidants that may help prevent cancer and fight inflammation.
• Blend together plain non-fat Greek yogurt with frozen berries.
Gruesome Pumpkin Pancakes
Pumpkin is low in calories and fat while providing a healthy dose of beta-carotene, vitamin C and potassium.
• For this recipe you will need 2 cups whole wheat flour, 2 tablespoons brown sugar, 2 ½ teaspoons baking powder, 1 teaspoon cinnamon, ½ teaspoon allspice, 12 teaspoons ginger, 2 cups 1% organic milk, 1 teaspoon vanilla, 3 tablespoons olive oil, 1 cup canned pumpkin puree.
• Mix together the dry ingredients, set aside; whisk together the wet ingredients and add to dry ingredients; stir gently. Cook on medium heat in a non-stick skillet. Serve with maple syrup and fresh berries.
Wicked Pumpkin Soup
This sweet and savory soup will warm your heart and fill you with plenty of healthy nutrients.
• This recipe calls for 2 teaspoons olive oil, 1 onion chopped, 2 (15-ounce cans) pumpkin or 4 cups roasted pumpkin, 1 teaspoon cinnamon, ½ teaspoon nutmeg, 5 cups low-sodium vegetable broth, 1 cup 1% organic milk, sea salt to taste, ground pepper to taste
• Heat olive oil on medium heat. Saute onions; add cinnamon and nutmeg and sauté a few more minutes. Add pumpkin, broth and milk, then simmer for 15 to 20 minutes. Season with a little salt and pepper.
Spooky Spiced Popcorn
Popcorn is high in fiber, which will help keep you full.
• There is no need to add butter to your popcorn any longer. Mix together a 1/2 teaspoon each of cumin and chili powder and a dash of cayenne pepper and cinnamon in a bowl. Spray air-popped popcorn with olive oil cooking spray. Evenly coat popcorn with spiced mix.
Almonds are a good source of heart-healthy fats, fiber and protein.
• Sandwich natural almond butter between two whole wheat crackers and stick in pretzel “legs” into the sides. Add raisins for eyes with a little almond butter for glue on top.
Banana Ghost Pops
Bananas are loaded with potassium and chocolate chips are loaded with deliciousness.
• For this recipe you need 3 bananas, 1 cup dried shredded coconut, 12 mini chocolate chips, 12 ounces coconut water, 6 popsicle sticks.
• Cut banana in half and insert Popsicle sticks into flat end. Freeze for about 90 minutes, then dip banana into coconut water followed by shredded coconut. Place the chocolate chips for eyes.
Trick-or-Treat Trail Mix
With heart-healthy fats from the almonds and antioxidants from the cranberries and dark chocolate, this is a cancer-fighting snack to the rescue!
• Mix together roasted almonds, raisins, cranberries and dark chocolate chips.
Bewitched Baked Apples
Apples are in season right now, so they are very affordable. Apples are high in fiber and cancer-fighting substances.
• Mix together ¼ cup chopped walnuts, ¼ cup dried cranberries and 1 tablespoon brown sugar. Core three apples and put mixture into cored apple for 30-35 minutes at 350 degrees. Sprinkle with cinnamon.
Reprinted with permission from 435 South Magazine.
Need a delicious dessert for your tailgate party? Let me help you “trim your tailgate” with this super simple fall dessert perfect for any tailgate. My favorite tailgating drink is LaCroix Sparkling Water and I’m thrilled to be working with their fun new “Trim Your Tailgate” campaign. Today, I’m including one of my favorite tasty recipes that satisfies the sweet tooth without sabotaging your calorie intake. This Peach Crumble recipe can be found in my brand new book, The Pinterest Diet: How to Pin Your Way Thin!
Makes 9 servings
6 ripe peaches, peeled, pitted, and sliced
¼ cup whole wheat flour
¼ cup brown sugar
¼ cup quick cooking oats
juice of a lemon
2 tablespoons butter, room temperature
Greek Yogurt Mixture
½ cup non-fat Greek yogurt
1 tablespoon brown sugar
Preheat oven to 375°F. Combine Greek yogurt and 1 tablespoon brown sugar in a bowl; stir well. Cover and refrigerate at least 30 minutes. Spray an 8-inch square baking dish with nonstick cooking spray. Place sliced peaches in pan and sprinkle with lemon juice. Combine flour, sugar, oats, lemon juice, and butter. Mix together until crumbly. Sprinkle crumb mixture evenly over peaches. Bake 30 minutes or until peaches are soft and topping is lightly browned. Top with Greek yogurt mixture.
ENTER TRIM YOUR TAILGATE!
Make sure you enter the “Trim Your Tailgate” contest to WIN…LaCroix’s Fan of the Year!! LaCroix has created an app that will allow LaCroix Facebook followers to make a case for being LaCroix’s Fan of the Year.
To Enter The Contest:
Fan of the Year WINNER Receives:
I can’t belive the day has finally come! Woohoo! After many long summer nights writing until 2 am, I’m thrilled to announce that The Pinterest Diet IS officially ON SALE TODAY at Amazon.com and BarnesandNoble.com. It is available in print or Kindle.
Whether you need to lose ten pounds, thirty pounds, or more, The Pinterest Diet can help you achieve your weight loss goals by following my innovative weight loss program and using the social media giant, Pinterest. I will show you how you can use Pinterest for a never-ending supply of clean eating recipes, workout plans, inspiration, and support to help transform your life. It’s fun, simple, satisfying, and delicious.
Inside, you’ll discover:
-The Top 50 MSF (Most Satisfying) Factor Foods that will help you stay satisfied
-How to “Pin 10!” to achieve your goals
-30 days of highly effective and efficient workouts that only take 4-30 minutes
-More than 50 easy-to-make delicious, clean eating recipes that satisfy
-How to eat to satisfy your own Unique Taste DNA
-The 5 Life Transformation Boards for you to create on Pinterest that will change your life
Also, check out my Pinterest Diet Website for extra goodies to go with the book!
It’s pumpkin month…time to figure out a new way to experiment with pumpkin in a yummy way. This is a simple one. People love smoothies. People love pumpkin. So, I decided to make a pumpkin smoothie with only 5 ingredients to keep it simple and affordable at only $1.21 per serving with all ingredients purchased from Walmart. We know this recipes is loaded with good nutrition from the pumpkin, bananas, milk, honey and pumpkin pie spice.
1 banana frozen (make sure you peel banana before you freeze)
1 cup Great Value 100% Pure Pumpkin
1 tablespoon honey
1/2 cup fat free Great Value organic milk
1/4 teaspooon pumpkin pie spice and/or cinnamon
Blend all ingredients together and enjoy.
Disclosure: I work with the folks at Walmart. Opinions are my own.
Wahoo! It’s time for tailgating! I want to help you “trim your tailgate” with 3 healthy tailgating tips. I’m also super excited to be working with LaCroix Sparkling Water and their fun “Trim Your Tailgate” campaign as I’ve been recommending their water to my clients for years. I got to do a photoshoot and will be appearing in a Shape Ad next month! I will also be sharing some yummy tailgating recipes from my upcoming book, The Pinterest Diet: How to Pin Your Way Thin!
Here are my 3 tips for healthy tailgating!
1. Lighten up your apps: Instead of going heavy with cheese sauce and regular tortilla chips swap it out for a fruit salsa and whole wheat cinnamon crisps made from whole wheat pita bread. My Strawberry Salsa recipe will save you a whopping 170 calories.
2. Trim your drink calories: Instead of loading up on high calorie drinks and alcohol make a swap for LaCroix Sparkling Water. LaCroix is 100% natural sparkling water with a hint of pure fruit flavor. Calorie, sweetener and sodium free, LaCroix is the perfect mixer and healthy alternative to sodas.
3. Grill your protein: Choose a lean, high quality protein that will help you stay satisfied and grill it. My top choices for grilling include: lean beef, chicken breasts, pork tenderloin, salmon and shrimp.
To Enter The Contest:
Fan of the Year WINNER Receives:
Makes 6 servings
2 cups California strawberries, hulled and finely chopped
2 kiwifruits, peeled and finely chopped
2 tablespoons lime juice
2 tablespoons fresh cilantro
In a medium bowl, gently mix together all ingredients. Serve with baked whole wheat cinnamon chips or on top of your grilled protein.
Have you ever thought about trying to make your own little ball of energy? Here’s one my latest faves that I created in my kitchen while recipe testing with honey. This super duper simple recipe is great to make with kids, too. Using clean ingredients and simply stirring together makes it easy regardless of your skill level in the kitchen.
These energy balls are made with 7 clean ingredients like peanut butter, whey protein powder, dried apricots, almonds, and honey. Honey is such a versatile culinary ingredient. Many of these ingredients are common pantry items. The energy balls work great as a pre- or post-workout option for adults or an after school snack for kids. They are also perfect to pack for the weekend baseball, volleyball, or soccer tournament when you want to have some handy high energy snacks ready for your young athlete.
This is one of more than 50 clean eating recipes that will be in my upcoming book, The Pinterest Diet: How to Pin Your Way Thin! It is available for pre-order now at Amazon.com!
Honey Peanut Butter Protein Energy Balls
Makes 2 dozen
Serving size: 3 energy balls
1¼ cup old-fashioned oats
3 tablespoons shredded coconut
½ cup sliced almonds, chopped
1 tablespoon hemp seeds, shelled (optional)
1 scoop whey protein powder
½ cup honey
½ cup dried apricots, chopped
½ cup peanut butter
In a medium bowl, combine the oats, coconut, almonds, hemp seeds and protein powder. Stir until well distributed. Add the honey, apricots, and peanut butter, and stir all ingredients well. Put mixing bowl into the refrigerator for 20 to 30 minutes. Then roll into rounded balls. Chill. Will last refrigerated for about 5 days.
Calories per Serving: 196
Protein: 6 g
Carbs: 25 g
Fat: 8 g
Fiber: 2.5 g
Sodium : 41 g
Disclosure: I am a spokesperson for the National Honey Board and get compensated for my time but opinions are my own. You can also find honey in your area by visiting: HoneyLocator.com
I was first inspired to try to create my own version of a One Pot Meal from Apron Springs. Since I always like to have a protein source in every meal, I decided to go with chicken and switch it up to a caprese since I love anything caprese. I also wanted to use whole wheat pasta…because I’m...
Fall is just around the corner which hopefully means more family dinners for many of us. When I am making dinner for my family, I always want to make sure we have a good source of protein. I like working with the folks at Laura’s Lean Beef since their cattle are raised without hormones or antibiotics....
Here’s my newest smoothie recipe that provides a great energy boost whether you need a quick power breakfast, a post-workout recovery, or a smart after-school snack. I was out at the ballpark today working with the Kansas City Royals baseball players and many of them add one of my secret ingredients...
It’s time for back to school! Surprise your kids with this refreshing, delicious and nutritious treat when they get home. It’s also a recipe that is super simple and fun for the kids to help make in the kitchen. California strawberries are a perfect snack for kids as they only have 45 calories...
Welcome to my mixing bowl of clean eating, cooking, baking, traveling, writing, and sports!
I'm a nutritionist, foodie, author, and mom of 2 volleyball loving girls. My family calls Kansas City home after years of living in San Francisco.
I'm a firm believer of equal parts fun, clean food, and exercise while still enjoying my chocolate molten lava cake with vanilla bean ice cream!
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