Banana Blueberry Protein Muffins

Are you looking for a healthy breakfast muffin you can grab on the go?   I took a recipe shared by a friend and modified it to fit into a healthy clean eating plan.  To do this I simply  replaced the sugar with stevia  and replaced the all purpose flour with a mixture of oat flour, coconut flour and whey protein powder.  The  sugar wasn’t really necessary because they are naturally sweet from the banana.  I also replaced the plain Greek yogurt that the original recipe called for with fat free ricotta cheese.  This helped eliminate the need for the sugar because plain Greek yogurt can taste pretty sour.  Ricotta on the other hand doesn’t need much to sweeten it up.  Yum!

Here is what you need: 

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Wet Ingredients

  • 275 g banana smashed
  • 6 egg whites (or 6 servings of liquid egg whites)
  • 1/4 cup fat free ricotta
  • 1 tsp pure almond extract
  • 1 tsp vanilla extract
  • 1 cup fresh blueberries

Dry Ingredients

  • 1/2 cup rolled oats blended into flour consistency
  • 4 tbsp coconut flour
  • 2 scoops vanilla why protein powder
  • 1 tsp baking powder
  • 1 tsp baking soda
  • dash of salt
  • 1 tsp cinnamon
  • 5-10 packets of stevia


  1. Mix all wet ingredients in a bowl except blueberries (save blueberries for the end)
  2. Mix dry ingredients into wet ingredients.
  3. Mix well and fold in 1 cup blueberries2016-06-24 05.43.27.jpg
  4. Pour mixture into 12 muffin cups lined with parchment paper cups or sprayed very well

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5. Bake at 350 degrees Fahrenheit for 20 minutes or until done in middle.

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Nutrition Facts: 

1 Muffin is 93 Calories, 12 g Carbs, 9 g Protein and 1 g Fat



Skinny Pina Colada for Summer Fun

I love an ice cold Pina Colada on a hot summer day but I am not a fan of belly fat.  The average Pina Colada has over 300 calories and more than 30g of sugar. Yikes, that is a lot and only one drink!  I would prefer to have more than one and don’t like sporting a muffin top with my jeans.

I got creative in the kitchen again and made a modified skinny colada recipe that satisfies my sweet tooth without the extra calories and sugar.

  • 1 cup ice
  • 1.5 oz white rum
  • 3/4 bottle Sparkling Ice beverage in coconut pineapple flavor
  • 1 cup unsweetened almond/coconut milk
  • blend and enjoy🔹🔹

🍹🍍🍹🍍Rum is good with pineapple coconut beverage alone over ice also. 🍹🍍🍹🍍

Chocolate Blueberry Mug Cake

Some days I just want to have my cake and eat it to.  Today was that day.  I woke up and decided I wanted to eat cake for breakfast.  Why not, it is FRIDAY!  I am 15 weeks out from my 3rd NPC Bikini competition and starting to dial in my nutrition.  Basically, I can’t eat real cake anymore so I improvised.  I did some research online and found a few protein mug cake recipes.  I have saved many of them on Pinterest, but to be honest, I never really made one.  I thought it was too good to be true.  A healthy cake that takes only a few minutes to make? Yeah, that probably can’t taste very good.   Well, I was wrong, way wrong (just don’t tell my husband I admitted to being wrong).

So here is what you need to enjoy some cake on this beautiful June morning!


  • 1 scoop chocolate Shakeology
  • 1/4 teaspoon baking powder
  • dash of salt
  • 2 packets of stevia
  • 1 egg
  • 2-3 tbsp of unsweetened almond or cashew milk
  • 1/4 cup blueberries (optional)


  1. Mix shakeology, baking powder, salt and stevia in coffee mug.
  2. Add egg and mix well (it now tastes like thick brownie batter).
  3. Add milk and mix well.
  4. Dump blueberries into mixer and press to bottom.
  5. Microwave for 90 seconds

Hot and fresh out of microwave


Nutrition Facts:

1 whole cake is only 255 Calories, 7g fat, 22g carbs, and 23g protein!

Quick and Effective Workouts you can do Anywhere!

This past Memorial day weekend we traveled to Cape Cod to watch my beautiful sister-in-law get married on the beach. For three nights we shared a seven bedroom house with family and friends and for one night we stayed at a hotel in Boston that had a gym. Although I did indulge on some delicious food and cocktails, overall I stayed on track with my workouts and healthy nutrition 60% of the time (breakfast and lunch). The house did not have a gym or any workout equipment so luckily I was able to stream my Beachbody on demand from my mobile device and listen with my wireless headphones. This allowed me to stay on track with most of my 22 hard-core program. I created  a little extra 10 minute power burn circuit workout to top off a couple days .  I got some additional cardio in by running on the beach. I’m not a huge fan of running but if you give me a beach I can run for miles.

Here are acouple video clips of some quick and effective workouts you can do from anywhere. If you want to know more about streaming hundreds of beachbody workouts from your mobile device just message me with your questions or post it in the comments.

Disclaimer: I am not a medical professional. Consult your physician before starting an exercise program.

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