Friday, November 2, 2012

The Skinny Chic Wrap

“In essence, if we want to direct our lives, we must take control of our consistent actions. It's not what we do once in a while that shapes our lives, but what we do consistently.” 
Anthony Robbins

So you've lost all that weight, you reached your goal and did what 3 months ago seemed like the most daunting task in world. You stuck to a very strict diet and rigorous training routine and accomplished what you set out to do. Job well done!! Here comes the hard part… how do we maintain a healthy weight and diet without putting all that weight that we worked so hard to get off back on?

Getting ready for my competition I had to be extremely strict on my diet which meant cutting out even some healthy things like fruits and dairy, limiting my carbs to healthy ones and only eating small amounts of healthy fat. Let me tell you it was tough. There are certain things I found pretty easy to quit such as drinking alcohol, sugary sweets and candy. But things like fruit and dairy were difficult as I absolutely love cheese, fruit, yogurt and so on..  Now that my competition is over I can enjoy these things again, in moderation of course, and not be so confined to specific foods. So, I decided to write a series of recipes which are similar to dishes that everyone loves but without all the unhealthy fats, sugars and carbs in them. All natural, sugar free, gluten free clean eats which I hope you all will love and enjoy!

Let’s start with lunch… It can be very difficult to not to give in to the office lunch sandwich trays or the cookies in the break room, but as my little poster on my office wall reminds me that “There is no finish line, this is a lifestyle”, I skip the croissant sandwiches and holiday cookies on the counter and head to my desk because I’m actually really excited about my lunch today…. J The Skinny Chick Wrap with baked Zucchini fries.

The Skinny Chick Wrap:
  • 1 head romaine Lettuce
  • 1 cup Greek yogurt
  • 2 tbsp sweet & spicy mustard
  • 1 fresh Lemon zest
  • 1/8 cup lemon juice
  • 16 oz Grilled Chicken (seasoned with Turmeric, garlic salt and Mrs. Dash chipotle seasoning)
  • ½ red or green Apple
  • 1/3 cup chopped Celery
  • 2 cloves roasted Garlic
  • Dash Salt/pepper
  • 1 tsp Tarragon
  • 2 tsp Turmeric
  • Fresh cilantro & mint leaves

  • ¼ cup sauted Red onion
  • Sliced Bell pepper
  • ¼ cup Walnuts (optional )
  • 1/8 cup of dried cranberries (optional)
  • Avocado (optional)

Mix the Greek yogurt, spices, garlic, mustard, lemon zest & juice, cilantro & mint together thoroughly. Add in the celery, apples, and chicken and mix. Add in toppings (you can either add these to the mix or place on top) place chicken salad in lettuce and wrap. “My kind of lunch!!”

Sum More Smoothies :)

Can't ever have enough variety of flavors... Here are a few more of my favorite smoothie recipes! :)

KiwiColada Protein Shake: 

  • 1 scoop Level 1 Vanilla Ice Cream Protein powder 
  • 2 cup of kale or mustard greens ( soften in microwave for about 2 to 3 minutes so that they blend easier) 
  • 2 whole fresh kiwi 
  • 2 tbsp chia seeds 
  • ½ cup egg whites 
  • ½ cup unsweetened almond/coconut milk 
  • 1 cup ice 
  • 1 tbsp coconut extract 

Kiwi Colada Shake

Red Velvet Cake Shake :) 

Red Velvet Cake Shake

  • 1/2 cup cooked beets 
  • 1 scoop of 1st Phorm Level 1 - IceCream Sandwich Protein Powder 
  • 1/4 cup blackberries 
  • 1 cup ice 1 tsp vanilla 
  • 1/2 cup Almond Milk 
  • 1/2 cup Egg Whites 

Blend ingredients thoroughly and serve in a nice tall cold glass! Perfection!

Super Scrumptious Smoothies

Nothing like an ice cold fresh smoothie to enjoy right after a tough workout, or on a hot summer day... Heck, I pretty much like smoothies at any time of the day or year! And these smoothies are so rich, creamy and delicious makes you feel like you are indulging just a little to much. But with these healthy ingredients, quite the opposite! You are filling your body with protein, rich vitamins and minerals, without adding any unnatural sugars or syrups. Hope you Enjoy! :)

The Little Sun Dress Smoothie:

The Little Sun Dress Smoothie


  •  1/3 cup fresh mango 
  • 1/3 cup fresh peaches 
  • 1/3 cup egg whites 
  • 1/3 cup Fat free Greek Yogurt
  • 1 scoop Level 1- Vanilla Ice Cream Protein Powder 
  • 1 tsp vanilla extract ½ tsp orange extract 
  • 1 cup of ice
  • 1 tbsp of chia seeds
  •  1 tsp stevia 

All you have to do is combine all the ingredients in a blender. Blend until smooth...and serve!

The David Beckham… Strowwwberry Baaanana Smoothie:

The David Beckham

  • 1/3 cup almond milk
  •  ½ cup egg whites 
  • 1 scoop Level 1- Ice Cream Sandwich protein powder 
  • 2 tbsp chia seeds
  • ½ banana 
  • ¾ cup strawberries 
  • 1 cup ice 
  • 1 tsp vanilla extract 

Blend.. and DESTROY!!! :)

The Chia-Popeye shake!! 
Eat your greens!!! 

The Chia Popeye Shake

  • 1 Scoop 1st Phorm Level 1 Ice Cream Sandwich Protein Powder 
  • 1 cup ice 
  • 1/2 cup unsweetened almond milk 
  • 1/2 cup egg whites 
  • 2 tblsp chia seeds 
  • 2 cups of spinach 
  • 1 tsp lemon extract 

Blend and serve :)))

Cinful Cinnamon Roll Smoothie:

Cinful Cinnamon Roll Smoothie

  • 1 Scoop 1st Phorm Level 1 Ice Cream Sandwich Protein Powder 
  • 1 cup ice 
  • 6 dates 1/2 cup almond coconut milk 
  • 1/2 cup egg whites 
  • 3 tbsp cinnamon 
  • 1 tsp maple extract 
  • 1 tsp vanilla extract 
  • 5 walnuts

 Easier than cake.. Place all the ingredients in the blender, blend until smooth and serve!

Thursday, November 1, 2012

Going Nuts & Banana's with Protein Cookies

Few foods top my list of something I could eat every day and never get tired of.... banana's being one of them. Unfortunately, with 27 grams of carbs for one medium banana, it's a fruit I must eat in moderation.
But on those days, when I'm feeling the need for a little extra potassium, and something to satisfy my sweet tooth in a natural healthy and lower carb way... These banana nut cookies sure do the trick! ;) With flavors of cinnamon, nutmeg and spices swirling around in my mouth as I bite into one of these chewy delicious cookies... visions of falling leaves, cute boots, and football come to mind. Hope you will enjoy them as much as I do :)

These cookies are gluten free, with no added sugar, high in protein and so easy to make!

Banana Walnut Chews


  • 1/2 cup dates
  • 2 whole bananas extra ripe
  • ½ cup walnuts (separate 1/4 cup and set to the side)
  • 1 tbsp vanilla extract
  • 1 tbsp carmel extract
  • 1/2 tsp Nutmeg
  • 1/2 tsp Cinnamon
  • 1/2 tsp Clove
  • 2 scoops of Level 1 vanilla ice cream protein powder
  • 1 cup oatmeal (cooked in little water)
  • 1/4 cup dried bananas ----- for the topping


In food processor blend dates and nuts until roughly chopped.

 Chop the bananas into slices before adding them into the food processor, add in the vanilla and carmel extract and the spices. Pulse the blender until bananas have been mixed in with the other ingredients. (chunks of bananas is okay) Add in the protein powder and cooked oatmeal, the dough will be very sticky at this point, and you may need to mix by hand until ingredients and mixed well together. If need be add a little water. The dough should be a thick chunky batter. With a spoon scoop out dough onto a greased baking pan lined with a cookie sheet. Top with dried bananas and 1/4 cup of nuts.

Bake in the oven for about 15 minutes at 325 degrees. Remove immediately. Let cool and serve.
(Note if you want more crunchy cookies cook for about 25 min.)