Tag Archives: nutrition


8 Oct

Autumn is here and my new obsession is waffles.  I think I have owned a waffle maker for a pretty long time now but I’ve always been terrified of using it for various reasons.  Lets just say the first time using it wasn’t very pretty.  My kitchen was covered in waffle batter and I spent close to an hour prying the stuff out of the maker.  Total and epic fail but that didn’t stop me from creating a good healthy waffle and I succeeded! Just a note these waffles are pretty dense and not like your typical waffle but here is the recipe..

Protein Flax Waffles






















  • 2 egg whites
  • 1 tbs unsweetened almond milk
  • 2 tbs oat flour
  • 1/2 scoop vanilla protein powder ( i use sunwarrior)
  • 2 tbs ground flaxseed
  • 1/2 tsp baking powder
  • 1 tsp cinnamon
  • 1 tsp vanilla extract
  • 1 tsp stevia extract
  1. Heat a waffle iron to medium heat
  2. Combine egg whites and almond milk in a bowl
  3. Add remaining ingredients and mix very well (batter should be pretty thick)
  4. Spray your waffle iron and pour the batter into the center
  5. Cook and enjoy!











If you love pumpkin as much as I do you can sub the almond milk for a couple tablespoons of pureed pumpkin. Also don’t be afraid to get creative! I pile the toppings on and some of my favorites are nuts, seeds, hemp, chia seeds, fruit, coconut butter, almond butter, cranberries..the list goes on. If there’s one meal that should never be boring its breakfast.



23 Sep

OK so I literally have not a chance to breathe the past month! School and multiple reasons of stress have made the blog take a backseat but I had a little spare time today to write a quick post!  Over the past month I have received a ton of samples to review and they were all great.  Just want to thank all the companies that were so generous.  Including: Way Better Snacks, Simply7, Navitas, and Manitoba Harvest.


Way Better











Simply Sprouted Way Better Snacks are some of the best “healthy” snacks I have tried in a long time.  I’m constantly reading labels seeing what is put into my food and these are nothing but the real deal.  They were very generous and sent me a huge box filled with every flavor they make.  The flavors include simply sunny multi-grain, unbeatable blues, sweet potato, sweet chili, no salt naked blues, and simply beyond black bean. 

All of the chips tasted great and had a nice crunch but my two favorites were sweet potato and sweet chili. Not only do these chips taste good but they are good for you! Sprouting has been known to enhance the bio-availability of nutrients and aid in digestion.  Every serving has a great amount of omega 3 essential fatty acids and a  whopping 17 grams of whole grains.

The main benefits of sprouting include:

  • increased vitamins and minerals
  • increased antioxidants
  • increased digestibility
  • increased nutrient absorption

For more information about the company and the many health benefits of eating sprouted foods check out their website at www.gowaybetter.com 













The company Simply7 sent me out a MASSIVE box of their awesome chips! Three different types and eleven great flavors!  Pomegranate, hummus, and lentil are the three types of chips they make at Simply7 made from all natural ingredients with zero trans-fats, artificial colors or preservatives.  Not to mention they are gluten free and vegetarian friendly.  Pomegranate chips come in three flavors including: white cheddar (my favorite), black pepper and sea salt.  I’m not going to lie when I saw pomegranate chips in the box I was a bit skeptical but I must say they were delicious! The taste of pomegranate was very faint but just enough for that extra punch and sweetness!  The hummus chips come in three flavors including: sea salt, spicy chili pepper, tomato basil, and roasted red pepper.  I really enjoyed the hummus chips as well and my favorite flavor would have to be the roasted red pepper, a must try.  It instantly reminded me of eating pita chips with roasted red pepper hummus except it was a million times better!   The lentil chips come in three flavors including: sea salt, bruschetta, creamy dill, and jalapeno.  The lentil were my least favorite out the three different kinds but still overall very good!  My favorite flavor was the bruschetta, you instantly recognize the taste of tomato followed by fresh basil.  For more information about this company and their products go to www.simply7snacks.com.


Navitas Naturals 











Navita’s Naturals sent me out a bag of cacao goji super-food power snacks and a small bag of mulberries.  The power snacks are made from  date paste, cacao powder, chia seeds, sesame seeds, raisins, sunflower seeds, goji berry powder, maca powder, lucuma powder, camu camu powder, and chocolate flavor.  These little bites of energy are crunchy from the various seeds and slightly sweet from the dates.  I would not consider these a sweet, candy like snack but they are definitely good for some quick long lasting energy.  This was my first time trying mulberries and when I opened the bag I was a bit scared but the taste didn’t disappoint! They remind me of golden raisins but I would pick these over raisins any day!  Not to mention they are a true super-food and one of the few fruits to be considered a protein source.  There are about 3 grams of protein per ounce and they are an excellent source of iron, calcium, vitamin C, and fiber.  Recent studies have shown that regular consumption of this special antioxidant helps promote a healthy heart and longevity.  You can add this sweet super-food to oatmeal, pancakes, smoothies, yogurt and trail mix.  Navitas makes a ton of great super-food products so check them out at www.navitasnaturals.com


Manitoba Harvest 











A few weeks back Sarah from Manitoba Harvest was so kind and sent me out two big bags of hemp hearts including original and organic.  This was my first time trying hemp-seeds and I am now a BIG fan.  Hemp-seeds have a slight nutty taste that is simply delicious.  They paired perfectly with lots of my breakfasts the past month and I totally recommend giving hemp a try not only because they taste great but they have a ton of health benefits.  They pack a powerful amount of protein and omegas.  A 30g serving contain 10g of easy to digest protein, 10g of omegas and many more minerals!

I am currently obsessed with topping my waffles and pancakes with hemphearts!

Thank you Manitoba Harvest!

Check out them out at www.manitobaharvest.com 

Like them on Facebook & Follow them on Twitter!

Pumpkin, Polar & Studies

6 Sep

Can you feel it? That slight chill in the air, pumpkin spice and everything nice…yes fall is near people! I just started my fall semester at my new school a couple weeks ago and I am more than confident in knowing that I picked the right major for me. Nutrition has become such a passion of mine these past few years and I truly love it! Some people underestimate the time, effort, and difficulty of the field and let me just say…it is ALOT of work.  It’s going to be hard but in the end it will be so worth it.    Not only has school started but another perk is that I got my brand new Polar ft40 watch a couple weeks back and I am in love with it!  It monitors my heart rate, calories burned, duration, and the percentage of fat burned during my workouts.  It’s awesome and I highly suggest checking out Polar watches on amazon if you’re into getting good sweat sessions in a few days a week and want to keep track of how much your’e burning.

Instagram has become such a great motivational community for those dedicated to nutrition, health and fitness and if you follow me on there I’m sure you’ve noticed a few of my recent foodie posts! One of them is pumpkin protein bars..so here’s the recipe for those babies!

Pumpkin Protein Bars



  • 1 (15oz can) pureed pumpkin
  • 4 egg whites
  • 1 cup unsweetened almond milk
  • 2 tsp vanilla
  • 1/2 cup unsweetened applesauce
  • 1/2 cup stevia or truvia
  • 1 1/2 cups oat flour
  • 1/2 cup almond flour
  • 2 1/2 scoops vanilla protein powder
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 2 tsp cinnamon
  • 1/2 tsp pumpkin spice
  • 1/2 tsp salt
  • 1/2 cup chopped walnuts (optional)
  • 1/2 cup dried cranberries (optional)
  • 1/4 cup pumpkin seeds
  1. Spray a 13×9 inch baking dish and preheat oven to 350 degrees
  2. Combine first 5 ingredients in a bowl and mix well
  3. Add remaining dry ingredients to a separate bowl and mix (not walnuts, cranberries, or seeds)
  4. Add wet ingredient mix to dry and mix well
  5. Now you can mix in the walnuts and cranberries if you have chosen to use them
  6. Spread the batter into the baking dish
  7. Evenly top with pumpkin seeds and bake for 35-40min
  8. Remove from oven and let cool for an hour
  9. Cut into 24 pieces and eat up!

These taste great with  a little almond butter or honey!

Innovation & Motivation

16 Aug

Everyone hits a rough patch in life at some point…and this past month I hit it.  Fortunately I’m hanging in there and trying to look on the bright side of things and stay true to what my Grandfather always said “keep smiling”.  Well it’s been a few days but Happy Thursday everyone! If you follow me on instragram you’ve probably noticed that I’ve been posting a few new recipe ideas so I will start with these delicious little concoctions..

Coconutty Peanut Chia Porridge 

This can be used as a low-carb alternative to oatmeal, a snack, dessert…whatever it’s damn good!


  • 2 tbs coconut flour
  • 2 tbs PB2
  • 1 tbs chia seeds
  • 1/2 tsp stevia
  • 1 cup vanilla unsweetened almond milk (may need more or less depending on the consistency you like)
  1. Mix all ingredients in a bowl and let set in fridge overnight

After setting in the fridge overnight it should be creamy and resemble a custard. I popped mine in the freezer for about 20 min and topped it with some blueberries.. it was cold and kind of reminded me of ice cream..delicious!

Cookie Dough Coconut Butter

Beware this is highly addictive..

I didn’t really measure ingredients out on this one but I’ll give you my best shot.


  • 1 bag of lets do organic shredded unsweetened coconut
  • 2 tbs coconut oil
  • 1 cup of cocoa roasted almonds
  • 1 tsp stevia
  1. Add the coconut to a food processor and process until fine.
  2. Add coconut oil, almonds, and stevia.
  3. Processes until creamy and smooth
  4. This may take a while depending on your food processor.. 10-20 minutes

Unfortunately I haven’t gotten a polar ft watch yet..but I have discovered some awesome apps that do the trick in a pinch.  Like this one.. gps + pedometer ultimate.. you enter your weight, height and measurements and it seems to be tracking pretty well but I still need that Polar watch!!

It’s happening within the next week!

And then there’s Nike Training Club which has a ton of awesome workouts..cardio, toning and strength. Perfect if you don’t have access to a gym or just want to get a good workout in at home.

 These workouts definitely work up a good sweat!

Only you have the power to make yourself the happiest you can be.

Have an awesome weekend everyone! 😀

Coconut Flax Pancakes

5 Aug

Pancakes have become somewhat of an addiction this summer..












  • 2 egg whites
  • 1/4 cup unsweetened coconut milk
  • 2 tbsp coconut flour
  • 2 tbsp vanilla whey protein powder
  • 1 tbsp ground flax meal
  • 1/2 tsp stevia
  • 1/4 tsp baking powder
  • 1 tsp coconut extract


  1. Combine egg whites, coconut milk and extract in small bowl
  2. Combine the rest of the ingredients in a small bowl and mix
  3. Add wet ingredients to dry and mix well
  4. Heat a non-stick pan on medium high heat and coat with cooking spray
  5. Spoon batter onto pan and cook for about 2-3 min on each side
  6. Top with favorite syrup, nuts, seeds, fruit etc!

*without any toppings these pancakes have about 200 calories per serving