Category Archives: Eat

Foods, tips, and tricks to healthy eating–yum!

Chocolate-Espresso Smoothie


Answer these questions, are you a coffee addict? Are you a chocoholic? If so, try this delicious chocolate-espresso smoothie recipe that I found on Runners!

Chocolate-Espresso Smoothies from Runner's World. aka heaven in a glass post-run.

How to Make It:

8 ounces chocolate yogurt, such as Brown Cow “Cream Top”
1 large banana (browned and frozen)*
2 shots espresso, chilled
2 cups ice (about 14 ice cubes)
1 dozen chocolate-covered espresso beans

Place half of the yogurt plus all of the remaining ingredients in a blender and puree until smooth. Add remaining yogurt and pulse until smooth. (If you add the full container of yogurt at the beginning, the mixture is too thick to blend easily.) For a thicker smoothie, blend in up to a cup more ice. Serves two.



Food for Thought


Frozen Yogurt with Fresh Fruit

Do you have a sweet tooth?

I have a sweet tooth! My parents would say it’s because I am sweet as sugar ūüôā

Either way, doesn’t this look amazing! Give it a try and let me know what you think.

Quick and Easy


Quick and Easy

Yoplait Strawberry Banana Smoothie

Nutrition summary:


For more protein, try adding a protein supplement such as Max Muscle, Max Pro Natural Vanilla. Not only does it taste great, but it packs a punch with 30g of protein!

This was a great breakfast substitute and started my day off right. What do you do to start your day off right?

Turkey and Cucumber Sandwich!


When you need something different then your typical brown bag sandwich.¬†Seasoned with horseradish and garlic, these sandwiches have a nice bite! To carry one in a brown-bag lunch, keep the filling and bread separate so the bread doesn’t become soggy. Assemble the sandwich just before eating.


Serves:  Prep:  13min |Cook: 0min |Total: 13min
  • 1/2 cup¬†nonfat mayonnaise
  • 1 tablespoon¬†prepared horseradish
  • 1/2 teaspoon¬†garlic powder
  • 1/2 teaspoon¬†ground black pepper
  • 2 cups¬†finely chopped cooked turkey breast
  • 1/4 cup¬†finely chopped scallions
  • 8¬†slices rye bread
  • 1¬†seedless cucumber, very thinly sliced


In a medium bowl, toss together the mayonnaise, horseradish, garlic powder and pepper. Mix in the turkey and scallions.
Divide the mixture among 4 slices of the bread, spreading it to the edges. Overlap the cucumber slices in an even layer over the turkey. Top with the remaining 4 slices of bread.

Nutritional Facts per serving

FAT 3.4 G
PROTEIN                  23.3 G

This recipe and content was found at

Healthy Pumpkin Bars


Pumpkin Bars

A guiltless treat to push you through the fall season.

1 cup low-fat graham cracker crumbs
2 Tbsp. light butter, melted
4 egg whites
15-oz. can solid pumpkin
14-oz. can fat-free sweetened condensed milk (not evaporated milk)
1 tsp. pure vanilla extract
2 Tbsp. powdered sugar
1 1/2 tsp. cinnamon
1/2 tsp. salt
1/4 tsp. ground nutmeg
1/4 tsp. ground ginger
1/2 cup fat-free whipped topping (optional)
Nonstick cooking spray

Preheat oven to 425 degrees F. Spray an 8×8-inch cake pan or baking dish with nonstick cooking spray.

Combine graham cracker crumbs with butter and mix well. The crumbs should almost stick together. Pour into prepared baking dish. Using waxed paper, press crumbs to evenly cover bottom of dish. Set dish aside.

In a large bowl, lightly beat egg whites. Add pumpkin and condensed milk, and mix well. Add remaining ingredients except whipped topping, mixing until well combined. Pour mixture over crust and bake 15 minutes. Reduce temperature to 350 degrees F and bake an additional 20 minutes or until a knife inserted in the center comes out clean.

Cool, then slice into bars. Serve with fat-free whipped topping, if desired. Makes 16 bars.

Per bar (with whipped topping): 121 calories, 3 g protein, 22 g carbohydrate, 2 g fat, 1 g fiber.

Original version, per serving: 165 calories, 3 g protein, 20 g carbohyd rate, 9 g fat, 1 g fiber.

* Use butter-flavored cooking spray to keep low-fat baked goods from sticking to pans without adding fat.

* Substitute fat-free sweetened condensed milk for heavy cream In desserts such as pumpkin bars, key lime pie and fudge. It can cut the fat content of such desserts by as many as 20 grams per serving and the substitution is hardly noticeable.

This recipe was found in Muscle and Fitness Hers magazine.

Mission in Progress


As the nutrition specialist at work, I preach to weight loss clients that one of the best ways to hold yourself accountable is to journal your diet and exercise daily. That being said, I need to be honest that I am a bit of a hypocrite in the sense I have not been practicing what I preach.

Today, I have made that first step and signed up for a free online food and exercise tracker. Will you be following my progress as I aim to reach my goal by October 3?

What form of tracking do you do to meet your goals? What online sites work best for you? 

Fit Tip Tuesday {No.17}


Need a Healthy Snack?

How to keep pre-sliced apples and pears from browning


Are you someone who uses the excuse, I can’t eat healthy because I am too busy? As someone who is always on the go, I have found one of the cheapest and least expensive ways to eat healthy requires just a few simple steps and a little pre-planning.

cutter on applecutter in apple

apple cut

1. Use an inexpensive apple slicer, to core and slice apple quickly

2. Soak them in a bowl of cold salt water for 3-5 minutes. Not too much salt, or it effects the taste of the fruit. Dissolve 1/2 teaspoon of salt per 1 quart (4 cups) of water.

3. Soak them in a bowl of cold lemon water for 3-5 minutes. This is better than squeezing the lemon juice directly on the fruit, unless you don’t mind the fruit tasting really lemony. Mix 1 tablespoon of lemon juice per 1 cup of water.

4. Soak them in a bowl of Sprite, 7-Up, or a similar lemon-lime, carbonated soda for 3-5 minutes. I don’t know if there’s really citrus in these sodas, and I don’t know why this works; but it does.

5. Sprinkle them with Fruit Fresh. This is a citric acid powder that most stores have with their canning supplies.

A quick soak, and your apple or pear slices are ready to store in the fridge.

After soaking the fruit slices, drain off the liquid and store them in a ziploc bag in the fridge. Squeeze as much air out of the bag as possible before sealing it.