PB&J Smoothie

Today I bring you the PB&J Smoothie. Because, delicious!

I hope your winter is treating you well, ours is really mild in comparison to the past couple of years, which I am very thankful for. Less snow means we can get outside more and enjoy life; instead of being stuck inside and having cabin fever for 12 weeks.

With the warmer weather I have been thinking about summer a lot, recently. We are going on vacation in this summer to the Outerbanks, NC and I want to be able to wear a bathing suit and feel confident!

This is a delicious recipe that comes out to about 300 calories per serving, but can vary depending on the ingredients you use. It’s a great lunch replacement drink!


8oz unsweetened Almond Milk
1/2 Cup frozen berries
1/2 cup vanilla Greek Yogurt
1 Scoop Creamy Vanilla Ultimate ProFIT 
1tbs jelly of your choice
Add ice for desired consistency, blend and enjoy!!


Counting My Macros

Alright, so I’ve been really into weight lifting and watching other body builders and trying to get myself motivated, when I noticed that they all count “macros”, so I decided I was going to start counting my macros too. I really didn’t know too much about them, so I did some reasearch and found some articles on Bodybuilding.com about it , I even downloaded some apps on my phone to help me figure out exactly what macros I was going to need for my body weight. Which has sadly gone up the past year.

Yesterday was my first day tracking my macros, what I discovered was, even though I had THOUGHT I was eating a lot of protein, I wasn’t. Below is the chart, the top line is what I ate, the bottom line is what they told me I need to eat in order to lose weight and gain muscle.


(If you know anything about macronutrients, it just told you how much I weigh, so, there’s some honesty).

Today, I tried to make a super protein breakfast, 3 eggs, 3 pieces of canadian bacon and 1 bagel (which surprisingly has 10g of protein in it). That’s when I quickly realized there was no way I was going to be able to get the required amount of protein in per day without some help. With all of that protein, which was 38g of protein, I still have 192g of protein to go.

eggs, bacon, bagel

But I have to be honest, even though I’m suffering from a miserable cold, eating all of that breakfast food made me feel way better. I didn’t finish the bagel though, I felt like I was on Man vs. Food trying to eat all of that. Which really goes to show that I wasn’t eating enough in the first place, which means my body was/is probably in starvation mode, hanging on to all of the calories as fat. Yuck.

Anyway, as far as the help for protein goes, I’m turning back to my trusty Jay Robb Protein Powder. There’s no crap in it, it’s GMO free, it tastes great, it is sweetened with stevia (which is a plant) which I am normally allergic to, but for some reason when it’s mixed in with this powder it doesn’t affect me, so I’m guessing that it’s just a small amount that is in it.

Jay Robb Protein Powder

So that’s what I’m up to these days, what about you?


1 Minute Chocolate Chip Cookie in a Mug

It’s Wednesday, middle of the week, we all need a pick-me-up, so here you’ll find the 1 Minute Chocolate Chip Cookie in a Mug!




What you’ll need:

3 tbsp almond flour
2 tablespoons Truvia baking blend or 3 packets of Truvia 1 tbsp melted butter
1/2 tsp vanilla
tiny sprinkle of salt
1 egg yolk
Chocolate chips (I use 70% dark chocolate)

Mix it all together, microwave for 1 minute, and enjoy!


Pancake in a Mug

Good morning everyone! I’m here to give you an awesome recipe, Pancake in a Mug. This is super easy and one of my daughter’s favorites! It’s also sugar free, gluten free, low carb, high protein, you know, awesome!


What you’ll need


1 mug (the mug I used in the picture is 12oz, you really only need a 6oz mug for this recipe 🙂 )

1 egg
1/4 cup blanched almond flour
2 packets of Truvia (or 1/4 tsp stevia)
1/4 tsp baking powder
1/2 tsp vanilla
2 tbsp melted butter
1/2 tsp maple flavoring (optional, my daughter loves this and it cuts down on needing syrup!)
2 tbsp buttermilk or heavy cream (optional)

Put all of the ingredients in a mug and mix and cook in the microwave for 1 minute 30 seconds.

pancake in a mug




Coconut Lime Truffles – low carb dessert, diabetes friendly!

Coconut Lime Truffles Low Carb Dessert

Coconut Lime Truffles, low carb dessert that is diabetes friendly! You’ll LOVE these, they are SO good! I adapted an original recipe from one of Trim Healthy Mama’s followers. This fits in with the THM diet and it’s simply fantastic!

Coconut Lime Truffles

3 Ounces Cream cheese
2-3 packets of True Lime (if you like it with a little bite, add 3, otherwise add 2) *
2 Tbs. Coconut Flour
5 packets of Truvia or 1 tsp pure stevia
2. Tbs. butter
1 Tbs. Extra virgin coconut oil
Dash of vanilla
Pinch of salt
Unsweetened coconut flakes (for rolling)

Mix all ingredients together (except for the coconut flakes). Roll the mixture into little balls. Roll the balls into the coconut. Place them in the refrigerator until ready to eat. Easy peasy!


* Note: You can make these lemon coconut by using True Lemon, or juice of half a lemon and it’s also very delicious!






Get Sexy Summer Abs

Photo by Russ Anderson

Photo by Russ Anderson

It’s spring time! That means everyone is going to be working and doing their best to achieve those sexy summer abs! A lot of people start doing those situps and crunches in the hops that a 6 pack will pop up. But I’m here to tell you a secret, you can do 8 million crunches but if you have fat over top of your abs you’re not going to be able to see them! So in order to get that 6 pack that you’re dreaming of you have to clean up your diet!

Here is a sample 1 day menu for ridding fat from your body.

2 scrambled eggs
1/2 fresh grapefruit

1oz of almonds

Salad with avocado and grilled chicken


Low fat Greek Yogurt


Lemon pepper salmon with sweet potato fries

Foods that target weight loss and help things like intestines and reduce cortisol levels which will specifically target the fat loss in the stomach area.
Note: Make sure you are eating proper portion sizes!

Dark chocolate
Flax seed
Olive oil
Peanut butter
Nonfat Greek Yogurt
Sweet potatoes
Lean protein; chicken/beef

Make a menu for a week, pre-plan your meals for the week and you’ll be on your way to a flat belly in no time!

For more in-depth information check out the Flat Belly Diet from Prevention!


Your worth isn’t measured in weight.

I’ve always been painfully aware of how much I weighed. My sister and brother were always thin, no matter what they ate they didn’t gain a pound. But then there was me, who could look at food and gain 5lbs. I remember being compared to my sister a lot, “Well Rebecca doesn’t gain weight, so why do you?” or “She’s just more involved in sports.” which wasn’t true, we played the same sports, there may have been one year where she did dance when I didn’t. “She’s just always active, Cherise, maybe if you were more active you would lose weight too. You’re nowhere near as active as her.” now as a teenager in high school I was 5’6 and 135lbs. I was not fat. I was a size 6, but that wasn’t good enough. Because I wasn’t thin enough. I could be “doing something more.” I was never going to reach that point of perfection because I was not built like my siblings (who in high school wore a 00 or 0). I always felt like “Why was I the one who was cursed? Why don’t I have the fast metabolism who could eat carbs all day long?”

“Cherise, you’re just lazy, that’s all there is to it. Stop being lazy and you’d start losing weight.” These are the things I’ve heard since I was 11.  I cannot leave my house without thinking about how much I weigh, what size clothes I wear and if people are staring at me thinking I’m a super lazy person who does nothing. I wonder if people think that I am capable of doing anything or if they look at me and think “you shouldn’t even try pulling that outfit off… you are way too fat to wear something fashionable.” or “you must be a terrible mom because you’re overweight. You can’t even care for yourself how can you care for a child?”

As a 26 year old married woman, I have realized that I have put my entire self value in how much I weigh. Asking my husband “Do you think I look good? Am I embarrassing you if I go out with you?” I have realized that I am portraying this to my 4 year old daughter, who now asks, “I’m skinny, right?” and I realized that I can’t keep thinking this way.  I am teaching her that her self worth is based entirely on if she is fat or thin and that’s just not right. Every day I have to look in the mirror and say “I am worth more than my weight.” I have to force myself to find something I like about myself and repeat it, over and over throughout the day. I have to make a conscious effort to not discuss weight around my 4 year old daughter. She should be concerned with playing with dolls, running outside, laughing and having fun, not with if she’s good enough because she’s skinny enough.

Your worth isn’t measured in weight. You are not lesser of a person because you weigh more, you are not a better person because you weigh less. It’s time we raised our children to be good human beings, kind, considerate and loving. Not children who grow up thinking their value is in how much they weigh  and what size jeans they can fit into. We are our children’s role models, they see how we live and will receive thinking how we teach them. Make a pact not to discuss your weight around your children, love yourself as you are. There’s a lot more to life than how much you weigh.

My new rule is that NO ONE is allowed to discuss weight around my daughter. No one is allowed to say they are fat around her. No one is allowed to say “You are so skinny! I wish I could be like you!” because value is in more than what you weigh.



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