Homemade Dog Biscuits 

If you have dogs and are anything like me, your dog(s) are pretty darn spoiled! I had the idea to make them puppy cookies for Christmas.  I make Christmas cookies for my boyfriend and I, why not for my furchildren?!   Before the recipe, I want you to meet my pups!

This is Lola.  She is a 1 year old rescued mix from Sarasota Humane Society.  She was labeled as a “lab mix” but we believe she is at least half Australian Kelpie.  She’s a spunky and playful pup that loves peanut butter and cuddling.

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No Bake Peanut Butter Protein Bars

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Protein is an essential part to your diet.  It keeps you full longer and helps grow and repair muscles, especially when teamed with weight lifting. Protein bars are great–When you can find one without the extra sugar and carbs! Most protein bars that you find in the grocery store or health food store have very frightening nutrition labels.  Please be mindful next time you grab a bar for some quick protein power, because you might be consuming the equivalent to a candy bar in sugars and fats. When looking for a protein bar, choose one that has approximately 200 or less calories per bar.  Aim for 7 or less grams per fat, but keep the saturated fats as low as possible, healthy fats from almonds or omega-3s are common in protein bars and are good!  Your protein and carbohydrates should be at a similar number, ideally around 20.   Sugars are an important factor to look into when reading the nutrition label.  I usually recommend looking for a bar with as little sugar as possible.  Shoot for 7g or less of sugar.

Few of my personal store bought recommendations are:

Quest Bars- Quest Nutrition Protein Bar, Chocolate Chip Cookie Dough, 20g Protein, 2.1oz Bar, 12 Count

The Lions Choice Bars- The Lions Choice Superfood Protein Bars

Otherwise, you could simply make your own protein bars! Making your own is great because you can choose your own flavors, you know exactly what is going into the mix, and you can make large batches at a time. Continue reading

Common Misconceptions When it Comes To Fat Loss

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Hi everyone! I wanted to address some misconceptions I hear often about fat loss.

First, muscle is NOT built from fat.  Your body does NOT turn fat into muscle.  I hear this all the time– (Woman looking at her belly) “I really need to go do crunches because I want to have abs like you..” NO! You can honestly do crunches until your blue in the face, are you building muscle? Yes! BUT that muscle is still going to be buried under the adipose tissue.  In order to burn adipose tissue, or better known as the dreaded F-word, FAT, you must be in a caloric deficit! In order to do so, you must be stern with a diet and, usually, incorporate cardio into your routine.   Continue reading

Low Carb Mashed “Potatoes”

Fall is upon us. Yes, believe it or not, we do have fall in Florida.  I miss the change in foliage, the fall colors, but we do have a noticeable change in temperature. The weather is turning cooler, the air is crisp, and my mind immediately goes to comfort food.  Because, my mind immediately goes to food all the time.  Unfortunately, the comfort food I know and love is not very healthy or prep-friendly.  As my days are counting down and I am less than three weeks away from my second bikini competition, I need to get fancy with my low calorie options before I go crazy.  I am not–and will never be– the type of person that can just eat chicken and broccoli for every single meal of every day.  That will never happen.  Which is why I have been having such a great success with IIFYM, or If It Fits Your Macros style of dieting.  It is flexible dieting and I can eat what I what in moderation, as long as it fits into my macros (daily grams of fats, carbohydrates, and proteins–as well as calories)  For more information on IIFYM, you can visit my page here

Comfort food, to me, is meat and potatoes.  Hearty and full.  Gravy comes to mind–and now I’m drooling.  Anyway, before I force you to read a paragraph of me describing potatoes and gravy, I wanted to share with you my recipe for mashed cauliflower. Continue reading

Zucchini Pizza Boats

  If you know me, you know I am a lover of all things pizza! But, this love really nips me in the butt when it comes time for me to eliminate my weekly cheat meals for bikini competition prep. My next show is in November, only five short weeks away!  I really wanted to compete in another to see how I would do now that I know what to expect.  Also, I paid for the NPC entry card that is only good until the end of 2015, so I figured I should definitely get my moneys worth!  I’m really looking forward to prep this time around.  I feel comfortable with different recipes I’ve been working on, so I will be able to stay sane –not following the Tilapia and veggies diet for 5 straight weeks!  I found some great condiments, such as this Sugar-Free BBQ sauce at Walmart that I am excited to use for chicken–only 20 calories per serving!   I am happy to have found The Lions Choice protein bars, because they really appease my sweet tooth and have great macros (most under 170 calories with less than 5g of fat and 20g protein)

I’ve been experimenting with a lot of pure pumpkin and zucchini for recipes (I’ve been putting pumpkin in my oatmeal every morning, or mixing it with cinnamon flavored protein powder and fat free cream cheese for a decadent high protein spread/icing for toast)  I think I am going to begin experimenting with cauliflower next!  I used to make a cauliflower mash that tasted like mashed potatoes  that would be perfect for a low calorie meal prep.  I’ll be sure to post any and all  recipes for you to follow 🙂

So, I saw a recipe for Zucchini pizza crust– it contained grated zucchini, eggs, and cheese  baked as a crust for your pizza. I am on night shift so when I saw “grate zucchini and ring out excess water from zucchini shavings with paper towels…..” I knew I was feeling WAY TOO LAZY for that.  Sounds great, but not for that much effort today.. Maybe another time!  So I decided I would try just using the zucchini itself as the base for the pizza.  Turned out well!  My boyfriend was even pleasantly surprised at how good they were!  He was skeptical at first, being a veggie avoider, but scarfed two down in a couple minutes! Continue reading

Product Review: The Lions Choice Protein and Superfood Bar 

 Now a days it seems like protein bars are being created just as poorly as candy bars.  High in sugars, fats, and carbs.  Don’t be fooled! Just because something is labeled as a “High Protein” Bar does not make it healthy.  Be mindful and read those ingredient lists and nutritional labels!  Hi everyone! I wanted to inform you of a new protein bar that I have stumbled across.  I feel compelled to share this company with you because I know those that are reading my blog are just as health-conscious as I am!

  The company is called The Lions Choice and it has my support 100%.  The Lions Choice makes a variety of protein bars, nut butters, and even pancake mix, each infused with superfoods* and probiotics!  Today I will review the protein bars, saving the high-protein peanut butter and the pancake mix for later posts. 🙂  I found The Lions Choice on Instagram through social media members I follow– I was intrigued by the low calories, high protein, and low fat content of the bars.  I am constantly looking for macro-friendly options now that I am beginning to prep for my second NPC bikini competition. I decided to visit the website and research for myself.  Not only are the macros of these protein bars good, they are made with great ingredients!! Continue reading

Protein Pumpkin Cheesecake

Now you can have your cheesecake AND eat it too!  I am absolutely amazed how this turned out.  It may be my favorite recipe I’ve posted yet!  It is extremely macro friendly–only 125 calories!–AND IT TASTES LIKE THE REAL DEAL!  It’s low in fat & carbs with high protein.  This is honestly macro-friendly enough for me to incorporate into my bikini competition prep!  Take this cheesecake to any holiday party and I can guarantee no one will know it’s not store bought–let alone decently healthy.


Ingredients:

  • 16 ounces fat free cream cheese (room temperature works best)
  • 1 individual package Dannon Light n Fit Greek Yogurt (I chose to use Caramel Apple Pie flavor, but you can use whatever you fancy– Stick with vanilla if you want to remain neutral!)
  • 2 scoops (~65g) whey protein powder (I used Cellucor Cinnamon Swirl – 2 Lbs)
  • 2 whole eggs
  • 2 egg whites
  • 1 tsp. cinnamon
  • 1 tsp. pumpkin pie spice
  • 120g pure pumpkin
  • 1/4 cup stevia in the raw (~6 stevia packets—or sweetener of your choice)

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