Banana Coffee Smoothie

Here’s a great start to your day: 1 banana 10 oz skim milk 1 8 oz container of Greek no fat yogurt 1/4 tsp cinnamon 1 tbsp instant coffee dash of nutmeg 3 ice cubes 1 scoop (15-20 grams) whey protein (vanilla) Throw it all into a blender or magic bullet and blend until smooth. … Continued

My Saturday Lunch Date(s)

Here are my ‘inner circle’ of boot campers. These incredible ladies get to camp 5 days a week and have committed to a year of  my torture..er…fun.  I thought it would be nice to treat them to lunch so I bribed them with food and no push ups. It was so nice to see everyone … Continued

High Protein Granola Bars

Nadine from the 9:30 am boot camp shared her protein granola bars with me and I asked her for the recipe. They are super yummy! Thanks for sharing Nadine! These granola bars are all natural, super healthy, and they taste great! We make them all the time. You can substitute dried fruit for the chocolate … Continued

The Mediterranean Diet

Eva B. Alexander contacted me and asked if she could share some info about the Mediterranean Diet on my blog, so here goes…Take it away Eva! Most people say the Mediterranean diet is high in fat. Can people still lose or maintain weight on a Mediterranean diet?

My 4pm Secret Weapon

Hey, how many of you do really well with your nutrition until just before supper? By the time 4 pm rolls around, how many of you fall totally off your program and eat anything in sight? Then you eat less dinner but get hungry by 8 or 9 pm and snack too much before bed. … Continued

Protein Rich Pancakes

Who doesn’t love pancakes? Here’s a recipe that you can enjoy guilt free. These pancakes are packed with protein and contain omega-3 fatty acid from the flax meal. Omega-3 fatty acids are not manufactured naturally in your body, and thus must come from your diet as they are essential for growth and development. Servings: 2 … Continued

Carbohydrate Confusion

Diabetes is on the rise. As well, there are many that are ‘border line’ diabetic and their doctor may be telling them that they need to clean up their diet to prevent them from becoming a diabetic. It isn’t just those that are in this dire situation that need to pay attention to diet. Everyone … Continued

Vitamin D and You

You may be hearing a lot about this vitamin lately and I just wanted to clear a few things up. If you currently aren’t supplementing vitamin D, finish reading this and rush out this minute and buy some. This is a super cheap supplement, but well worth it’s weight in gold. If you live north … Continued