snacks & such…

so eating a high protein diet and keeping it clean can force you to get creative!  some days all you want is SOMETHING to snack on, but you just don’t know what.

for me, i’m trying to stay high protein all the time, and limit my carb consumption. i’ll even go as far as restricting carbs after 12pm…which means when i want to reach for a peice of fruit at 3pm, or wosrt 7pm, i either “give in” and let that be a bit of a “cheat” or turn to my ever-so-high-in-protein snack 0% plain greek yogurt.  it kills me when i see people talking about how amazing their flavored yogurts are too and how “healthy” they are.  i used to be that girl!  “oh yum, 0% vanilla greek yogurt!” — if you are at all concerned with the amount of carbs you consume, do yourself a favor and read the nutritional value in those.  i guarentee that there isn’t a single “flavored” yogurt (greek or otherwise) that will be “low” on the carb scale… just a little fyi for all you out there 😉

so yes…snacks…or even cravings…i’ll share a few of my favorites with you guys.  and with most high-protein, clean things, i think my recipes are ever evolving and i’m always looking on how to add a little flare naturally…so feel free to be inspired but come up with your own ideas and recipes! and for anyone out there with your own recipes that are high in protein send them my way!


protein chai latte

this has become my favorite way to have my protein in the morning when i have time to brew tea…and usually no matter how early it is, i have time to brew tea!

i use a 1/2 cup of boiling water to brew my double chai tea bag

1 scoop of chocolate protein

almond milk

and ice

brew tea. add to blender bottle with protein. fill with almond milk. add ice. shake. and enjoy!!!


protein “cakes”

the other day i was CRAVING cake or any kind of carb-y pastry at that! i refused to give into my craving and decided to throw something together with some protein.

i grabbed a mug. a scoop of vanilla protein.  an egg. a dash of cinnamon. some almond milk. gave it a good mix, threw it in the microwave. and waaaa-laaa!

not betty crocker status or anything, but sweet and kind of did the trick.


protein pancakes!

this has been my favorite. gotta love sunday breakfasts, but hate the guilt.

so i tried my own mix and came up with this:

1 scoop of van protein

1/2 cup oats

1 egg

greek yogurt & almond milk to make the right consistency


mix it up! throw it on the griddle! enjoy! have fun with it by adding in fruit or adding fruit after it’s cooked in place of syrup.  or even add some pumpkin to give it some more texture and personality.

my other go-tos:

– celery & hummus

– using zuchinni as pasta

– pistachios

– raw almonds (love raw so much more than the non-raw ones!)

– tea!!  my new addiction! i buy a new kind every week!  get some flavor without the calories!



so this is extra credit — NOT HIGH in protein or clean.  BUT if you are craving something sweet, i can tell you that frozen grapes with some sugar free jello sprinkled on them (the powder) is a fun, sweet, sour surprise. i’m a little addicted. but try to avoid snacking on these at night!



i will try and add more fun snacks as i think of them! but i’m off to make a chai protein latte as i’m starving!! cheers! xxx


Protein Pancakes!!

I always hear about “protein pancakes” and just assumed they were normal pancakes with a scoop of protein added in. So this morning when my mom mentioned she wanted me to make her my yummy pancakes, I wasn’t thrilled as I am avoiding carbs and quickly agreed, but asked if “protein pancakes” would be ok to try. Seeing as she’s been on a health and fit kick since last spring, she agreed.

I searched the web for recipes and decided, in true form, that I would just make up my own recipe from what I’d seen in recipes. To my surprise, I loved the finished product and will only be making protein pancakes from now on!!!

My recipe — (I don’t measure a lot when I cool, I just throw things in and hope for the best, so here’s what I did to the best measurements as possible)

– 2 scoops of vanilla whey protein
– 1 cup of oats
– 2 tablespoons of plain Greek yogurt
– 2 eggs (or just egg whites if you prefer)
– cinnamon
– almond milk (add til you get the right consistency)

I ate them plain, the vanilla protein makes them slightly sweet! They were a bit dry, but I’m not complaining! And of course you could most definitely throw some fruit (mmm blueberries!) in while they are cooking and I’m sure it would be awesome too!!

A clean recipe, high in protein, cut out the flour completely…my new favorite for Sunday morning!!

Enjoy! 🙂

who am i…? (re: about me)

I joined the blog world a few months back while going through some of the tougher challenges of my life. I used it to vent and say things out loud that really could never be spoken to friends or family. However while writing about my sorrows and problems and issues, I felt guilty for being so negative. In turn, I began this blog to help lift myself up and hopefully others in the process. This blog was (and still is) meant for only positive things!! However, this blog has always taken a back seat to my “personal” blog.

Until this year.

When starting this blog I struggled with what to write and how to find positivity again. After a huge career let down, a break up with the man I thought I was going to marry, and a realization that I wasn’t in shape despite thinking I was, my life seemed to be an absolute chaotic mess. Now, with a commitment to my healthy lifestyle, this is where I find my energy focusing and will strive to post positive and encouraging messages day in and out right here.
So what makes me tick and why read what I have to write??
I’ve been an athlete my whole life. And I’ve struggled with my body image and weight just as long. I’ve been a top ranked college athlete and have also coached at the college level. I know the struggles female athletes face and better yet, I know the struggles women face. And for the first time in my life I can honestly say I am getting fit the healthy way. Since the age of 15 I can remember starving and binging. It had been my way of life. Eat too much, starve the next day. Even as a coach, on trips I’d carb overload for a weekend and proceed not to eat the following Monday. Not healthy at all. And I knew it!  And, even worst, I felt guilty because it was such a horrible example to set to the young women I loved to coach.  I’ve blogged about it before, but last November was an eye opening experience for me.  When I sat down with my trainer and we discussed eating and food.  I always thought I had been “healthy” — even when I proudly brought my food log in for him to look at, I was doubtful they would find anything wrong with how I ate…boy was I wrong!  It wasn’t that I was unhealthy, but the way I was eating and WHAT I was eating was not working with my body.  I ate clean for a week and instantly lost inches on my body and a percentage of body fat.  I knew then that I finally found my answer to get to where I want to be with my body.  With the constant reminder that YOU CANNOT OUT TRAIN A BAD DIET!  (I had lived my life thinking I could — so I had some cake, I’ll do an extra class or run an extra mile the next day.  Oh, I played three hours of tennis so I can eat that pasta…NOT for me!).
Never in my life, (until I lost my job, fumbled around for a new one, wasn’t finding ANYTHING that would stick) did I realize I had never actually taken the time to work on ME.  When I had trained before it was always for MY SPORT or my team or my job — it was always something I did (and didn’t mind doing) but I had to do it because of what I did.  I never just did it for me.  Finally, I am doing it for me.  And it’s filled the whole that was left after the turmoil and mess of last year.  It has become a passion and love of mine.  I think it mainly is because I can constantly challenge myself to push harder or go farther or lift heavier.  I’ve always been someone who loves to work hard.  So it was easy to find myself spending hours on hours working out.  As I inch closer and closer to 30 (and after the use and abuse my body has already been through), I need to make sure to stay healthy and injury free which leads to the reason why I need to change the way I eat and instead of abusing my body to burn off the “bad” food in the gym, I can get a good workout in 1-2 hours and know I did ENOUGH.
I finished 2012 off dabling (I say dabling only because I had every good intention to stick to it day in and day out but lacked the complete discipline to do so during the holidays) in eating clean, but with the distractions of the holidays, I couldn’t maintain the way I wanted to.  Losing ten pounds in the month between November to December, I was kind of shocked despite my lack of discipline.  So with the holidays over and the year fresh, I am committed to eating clean day in and day out, allowing myself a “free” meal (cheat makes it sound like you are doing something really wrong, free just makes it sound a little better to me) once a week.  I’m looking forward to what my body becomes by my 30th Birthday in just a few short months!
I plan on continuing my positive outlook.  I’m hoping I can continue to help motivate and touch other people’s lives.  I will continue to learning as much as I can, although I must say, I do feel like I have become quite knowledgable in the clean eating and protein consumption areas in life, with already a lot of knowledge in training and all of that.  I will NEVER post something if I don’t know it to be true or don’t believe in it.  And I will use this for more than just fitness and healthy talk.  I want it to be a platform about and for women, so we may end up chatting politically or spiritually, philosophically, etc.  Who knows…whatever I’m feeling passionate about at that moment is usually what ends up on these pages 😉
So that’s me!  Looking forward to sharing my journey along the way!


Hope everyone’s new year is off to a fabulous start!

Looking forward to what this year holds! Spent the morning at the gym in my new lululemon working my arms followed up by a day of clean eating and low key, stress free vegging! Need to find my discipline and maintain the no carbs, high protein, lots of water, clean eating diet with my one “free” meal per week and I will be well on my way to continuing to reach my fitness goals! Excited to see the progress!




healthy is beautiful.


i’ve been slacking on my “thankful” posts…and every time i think of what to write about, i’m brought back to being thankful for my health and athleticism, and ability and opportunity to work on my physical side.

for the first time in my life, that’s almost 30 years, i am working on finding the body i like in a HEALTHY way.

as i’ve mentioned before, i’ve always struggled with body image. i’ve always been tall…i’ve always been strong…i’ve never been tiny or skinny or anything like that. at a young age i learned to starve myself and binge and starve myself and restrict things from my diet and push my body to the limits.

starving is a HORRIBLE habit that has always been my go to. PLEASE, ANYONE READING THIS, DONT EVER STARVE YOURSELF. I DONT CONDONE THIS IN ANY WAY. i hate that thats how i coped with “feeling fat” or a bad weekend of eating. and i KNEW it messed up my metabolism even more! so it was pathetic — i KNEW i was hurting myself and still would do it. i felt horrible for being a coach of female athletes and being guilty of restricting myself of food for hours and hours at a time.

For the first time in my life, i see that i NEED TO EAT. Eating is STILL a challenge for me. Some days it’s a chore and i force myself to eat, whether it’s chugging a protein drink or forcing some chicken down, i know my body needs fuel. and it needs the right fuel.

i find myself desperate to shove protein in my mouth now, instead of desperate to keep busy so i don’t realize my stomach growling from hunger!

be healthy ladies. DONT STARVE YOURSELF! it only messes things up more…you feel skinnier but your metabolism gets insanely out of wack. DO EAT! and in moderation and healthy. don’t go out and gorge on donuts and beer, but if you want a beer and a donut, go for it, but stop at one…and get your butt to the gym 😉 BE SMART. if you’re hungry, eat. DRINK WATER! hunger is often disguised by thirst. drink some water and see if you still are hungry. and STAY ACTIVE. make exercise fun and you’ll never want to miss a day!