Full Body move any where any time!

I am so excited to upload my first video!!! I have so many filmed and there will be tons more coming! All of them you can do anywhere any time because lets face it we cant all make it to the gym everyday but we can all get in something even at home!

I am starting simple one! One move that targets a whole lot of muscle groups (ABS,ARMS, BACK, LEGS). Mix it into a HITT routine for 30 seconds to 1 minute or try to do 20-30 reps with 3 sets!

Keys to exercise move: 
*Make sure you bring your knees as close to the ground as possible. 

*Make sure you jump off your feet when your switching between inside and outside knee bends

* Keep make sure your feet don't land too far from your hands. Your body is basically making a V (if you were looking at me from the side) so a NARROW V! The narrower the harder it is because your knees have further to travel to almost reach the ground.

 It really works the legs mainly the quads if your narrow! Enjoy the new exercise .Try it for at-least a minute in a HITT routine.

Keylime Cheesecake Mug Cake

KEYLIME CHEESECAKE MUGCAKE

I am obsessed with keylime things and I love cheesecake. So why not put them together in a healthy way .  Mugcakes are a fast easy way to make a treat for one! Which is what i need most the time. If i make a whole cake the consequences will be disastrous!!! SERIOUSLY!  So mug cakes are a great alternative and still knock out my sweet tooth! They bake up in just minutes and are spongy soft little cakes! Mine of course is packed with protein and very low in carbs. Its not overly Limey just a perfect amount. My whole foods store carries KEYLIME yogurt pretzels...YES they are unreal so I crush one of those on top along with 3 cinnamon french toast goldfish (from target) and the cheesecake topping was a song to my taste buds. Enjoy friends ! 

1/4 c scoop vanilla protein 

1 tbs coconut flour

1 egg white 

3.5 tbs almond milk

 1 tsp lime juice

 3/4 tsp stevia (1.5packets) 

1/8tsp about 2 -3 pinches lime sugar free jello or to your taste buds 

1 tsp instant sugar free cheesecake pudding mix 

2.5 tbs cottage cheese 

1/2 tsp baking powder 

Optional but fun: 2 drops green good coloring

 Microwave for 1 -2 min in a large mug(Spray mug first). Mine took 1:15 

Cheesecake Frosting : 

1 tbs fat free cream cheese 

3 tbs cottage cheese 

1 & 1/4 tsp cheesecake instant fat-free pudding mix

 4-6 drops vanilla creme stevia drops(pinch or two of stevia may work if you don't have the drops)

 1/2 tbs almond milk

 Topped with a 3 crushed cinnamon toast gold fish or teddy Graham's AND our whole foods store sells KEYLIME yogurt covered pretzels so I crushed one of those on top as well.

Calories: 242

Fat: 4.33g

Protein: 35.01

Carbs: 15.62

Kiwi Blackberry Protein Cake

I was at the store the other day and they had kiwis . I thought I don't think I have had a kiwi in 100 years so in the cart they went! Then I had to figure out what to make with them. Cake- good, kiwis- good , blackberries - good so I combined them all and it turned out great. I made mini bundt cakes. I had to little loft pans and this batter fit perfectly.

1/4cup coconut flour

1/4 cup vanilla protein powder

2 egg white 

6-7 stevia packets

1/4c almond milk

1/4 c  smashed ripe banana 

Pinch of  salt

1/4 tsp Baking soda 

1/4 tsp Baking powder

1/2 tsp vanilla 

Gently mix in 1 big or 2 small kiwis chopped. I used a individual bundt cake pan or you can use a small size bread ban. These pans are about the size of my hand.

 Bake at 350 for 14-16minutes or until a tooth pick comes out clean

Mix the following in a food processor 

1/4c cottage cheese

1/4 c Greek yogurt

Handful of black berries

1/8 tsp or to taste of  black cherry sugar free instant jello mix 

8 drops vanilla creme stevia

( If you want a thinner frosting add in  1  tbs almond milk)

(If you do want to use the black cherry jello mix  you can use just the blackberries and berry stevia drops)

Serves about 2-3

Calories: 271

Fat: 4.35

Protein:31.52

Carbs:28.01

Chocolate Chip Cookie Dough Bars

I am in love with these soft chewy scrumptious bars and yes they are PACKED with PROTEIN. I have actually made them a bunch of different ways to make sure I had the perfect healthy cookie dough protein bar recipe!

I like to cut them into really small squares and freeze them. That way I take one or two out and eat it from the  freezer or microwave them for 5-10 seconds for a warm treat to kill a sweet tooth.  A more guilty pleasure is warmed up and eating with ice-cream (warm cookies and ice cream is the best!!)   I seriously LOVE these and I sure hope you do it! Have a fabulous day beautiful people!!

2 cups cake batter ON protein powder (Can sub out for vanilla protein powder)

1 C oat flour

1 tsp vanilla

1/4 tsp salt

1/8 tsp cardamom (gives them really good  flavor )

1/3 C pbcrave cookie nookie  (Can sub out for other kinds of PB your bars will just have more of a peanut butter taste. And if you sub for another peanut butter take out the cardamom seasoning. BUT I would look for Pb craves cookie nookie first. Its at Cost Plus and Walmarts)

18-20ish drops English toffee stevia (vitacost.com Iherb.com, or some health food stores such as sprouts sell it)

3 tbs Walden farms Pancake syrup(Its calorie free) or SF maple syrup

5 tbs water   

Optional but nessecary: 16-18 ghirdeilli's milk chocolate chips

(The good stuff😍)

ALSO if you have a little food processor 
you may want to cut the recipe in half. Mine holds 6 or 8 cups and it barley manages this bad boy because the dough becomes so chewy and yummy!

This is so delicious. Its worth the search I PROMISE

Combine protein powder, oats, vanilla, salt, cardamom and peanut butter, and English English toffee stevia drops. Add in 1 tbs of water and 1 tbs maple syrup at a time and mix. Continue to add and mix until the alotted amount is used. Dough becomes very dense in the end . Once everything is well combined and the dough is formed  press into an 8X8 pan covered  in tin foil and sprayed with cooking spray (foil needs to cover the sides enough to pull out later for cutting ) 

See how the tin foil comes higher on the sides then the side of the baking dish. This is so once the bars are set you can pull the whole thing out by the side of the tin foil and cut them into pretty little squares. You dont have to do this. It just makes nice pretty looking bars!

Add chocolate chips by pushing them in the top of the dough ( you can mix them in but I like them this way because seem to use less)

Let set for at least an hour. You don't  have to do this either I just feel like the flavors mesh better and the bars form better for cutting if I wait. I normally make mine and leave them over night and cut them in the morning.Cut with sharp knife and  lift bars out of the 8X8 pan using the overlapping sides of the tin foil . Store in a baggie or Tupperware. I put them in the fridge or freezer..ENJOY!

My sweet tooth is coming out larger then life the past few days!!   I need to get it in check and this little treat is perfect for that! And when i found the kettle corn seaosning (picture below) I know i had to make up something yummy with it. This is easy all you have to do is layer it all in and your good to go straight it heaven😇... Then when its gone you will be VERY very sad. ENJOY!

Blend in food processor:

2/3 cup cottage cheese 

1.5 -2 tsp kettle corn season(that's right it's unreal and in the popcorn isle I have seen it at walmart and others normal grocery stores its 5 calories for  1/2 tsp)

10 ish drop vanilla creme stevia

1/4 xanthan gum ( you can omit but it is an awesome thickener makes the parfait more fluffy!) Once this is all mixed put in in the Freezer while you finish everything else. Makes it more icecream like.

Topping prep:

Microwave 1/2 a cinnamon roll #questbar for 8 seconds ( you can of course use a whole one). Break and roll with your fingers into little balls and bake at 350 for 3-4 min. 

1/2 small banana chopped

One or two handfuls of plain popcorn

2 tsp walden farms caramel syrup or sugar free caramel sauce

And top with a few shakes of the kettle corn seasoning

Calories: 261 Fat: 4.93

Carbs:32.47 Protein : 29.72

Chicken Bacon Avocado Salad Open Faced Sandwich

Chicken Bacon Avocado Salad Open Faced Sandwich 

This is  a family fav for my hubby and I.  I make it  open faced simply because it will take me longer to scarf it down so that gives me more time to enjoy!  I feel like i am having two sandwiches! My husband makes his like a normal sandwich. 

1/2 cup  Pan seared or grilled chicken chopped -salt and pepper to taste

1/3 cup grape tomatoes cut in thirds

1 slice turkey bacon- chopped

1 tablespoon Greek yogurt

 1 tablespoon LOW-FAT mayo NOT light (The kind that I use is only 15 cal - 1 g of fat. Kraft makes one )

Pinch of salt pepper and Stevia 

A few pieces of lettuce

1/5 ish of an avocado just  enough to  spread over a slice or 2 of bread.

1 or  2 slices of bread-  look for a healthy local  Non-processed bread or Eziekel bread.

Mix chicken ,Greek yogurt, mayo Together with salt , pepper and pinch of Stevia. Add in chopped tomatoes and chopped  turkey bacon. Toast bread and smooth avocado on top as if it were butter. Top bread and avocado with lettuce and then chicken salad mixture. I will normally sprinkle with pepper on top as well. You can also eat over a bed of lettuce  and forget the bread for a lowcarb option!

Peanut Butter Snicker Dip

CLEAN PEANUT BUTTER SNICKERS DIP

 Sometimes I worry about people getting annoyed with my health stuff. I don't know why. I am not annoyed when people choose to be unhealthy but I always get nervous when choosing restaurants with friends, going to parties etc that people will be annoyed and don't understand why I ask the server how things are prepared, modify my meals, or don't want certain things. I feel like they just think I am being silly. I am who I am. And this year I dont want to be shy or nervous about it.  I love healthy things, I love exercising. I do love my junk food dont get me wrong but i know it needs to be in moderation. I shouldn't be shy or embarassed about it. ITS ME.  With that said.

I decided to make this dip for New Years Eve to go to a family friends house. I always get nervous bringing healthy treats to parties. Like every one will say " Who brought the healthy thing" :)  I get nervous that maybe my taste buds are different and they wont like it. I am going to stop worrying about that because I did it this time and this dip was a HUGE hit.  You know you knocked it out of the park when the husbands are eating it all asking their wives to make it ! This is super simple as always with just a few ingredients.

1 cup 1% cottage cheese

1 tbs chocolate PB2

1tbs instant sugar free butterscotch pudding

14-17 drops of English toffee Stevia

2 tbs original unsweetened almond milk

Blend everything together very well in a food processor and your done!

Place in a serving bowl and top with a few shakes of 

Kernal’s Milk Chocolate Caramel seasoning 

You can omit this if you cant find it but it’s an amazing seasoning in the popcorn isle so I suggest you at least look.You can sprinkle it on tons of other things as well

 Serve with apples and pretzels

This dip serves about 6-8 people. But you can eat it all yourself as well :)
CALORIC BREAKDOWN FOR THE ENTIRE DIP: 
Calories: 218
Fat: 3.2g
Protein: 33.2g
Carbs: 12.1g