Archive for April, 2014

Egg White Breakfast Burrito

Egg White Breakfast Burrito

This burrito is loaded with egg whites, red onion, and bell peppers to create a delicious, high-protien breakfast.

Total Time: 17 min.

Prep Time: 10 min.
Cooking Time: 7 min.
Yield: 1 serving

1 Tbsp. olive oil
1 Tbsp. finely chopped red bell pepper
1 Tbsp. finely chopped yellow bell pepper
1 Tbsp. finely chopped green bell pepper
1 Tbsp. finely chopped red onion
3 large egg whites (1/3 cup)
1 (8-inch) whole wheat flour tortilla, warm
1 slice low-sodium turkey bacon, cooked, chopped
Ground black pepper (to taste; optional)
2 Tbsp. fresh tomato salsa

1. Heat oil in medium nonstick skillet over medium-high heat.

21 Day Fix Meal Prep and Planning Ideas


Everyone is always asking about meal prep and planning ideas for the 21 day fix. I thought I would post a video from the 21 Day Fix Queen Autumn.

Check out this video and share with other 21 Day Fix Friends – Together we will succeed!!!

5-4-3-2-1 Workout


No-Bake Peanut Butter Shakeology Cookies

No-Bake Peanut Butter Shakeology Cookies

INGREDIENTS: 1 cup natural peanut butter, 1 cup organic quick cooking rolled oats, 1/2 cup raw honey, 1 cup Shakeology – chocolate flavor (or other chocolate protein powder).

DIRECTIONS: Combine peanut butter, honey, oats and Shakeology in medium bowl. Mix well. Roll 24 balls, each the size of 1 tbsp. Flatten each slightly so it takes on the shape of a cookie. No baking is needed. Enjoy!

All Carbs are BAD – Truth or Myth


All Carbs are BAD…..

What to you think: Truth or Myth?????

No-CarbsIt is a myth that all carbohydrates are bad. But that doesn’t mean there’s nothing to learn from low-carb diets. Carbs are not all created equal, and you want to avoid processed carbs that are often high in sugar and white flour. Instead, enjoy beans, whole grains — think brown rice and whole grain breads — and don’t forget fruits and vegetables, which provide a host of nutrients and fiber, are low in calories, and can help reduce the risks of several diseases, says Pivonka.


Cookie Dough Greek Yogurt

Cookie Dough Greek Yogurt 
➡3/4 cup plain Greek yogurt, 1 tbsp nut butter, 1 tbsp honey, 1/4 tsp vanilla, pinch of sea salt, 1 tbsp mini chocolate chips.
➡Combine Greek yogurt with the nut butter, honey, vanilla and sea salt. Mix until smooth. Top with mini choc chips and enjoy!!!
Share this recipe with someone who might enjoy it!!!
both my husband and I just took this down like a champ!


All STAIR Workout!!




Prep Time: 5 min Serves: 9
Cooking Time: 45 min Yield: 9 servings
Rice Crispy treats were a staple at our house when I was growing up. Here is a twist on the classic version.

  • 1 1/2 cups Rice Crispies
  • 1 1/2 tbsp Honey
  • 2 tbsp Butter
  • 1/2 cup Plain Oatmeal
  • 1/2 tsp Pure Vanilla Extract
  • 1 scoop 100% Whey Protein Powder Vanilla

Greek Nachos


Greek Nachos 

Servings: 2 • Size: 1 pita with toppings  • Old Points: 3 pts • Points+: 4 pts
Calories: 170 • Fat: 6 g • Carb: 20 g • Fiber: 4 g • Protein: 7.5 g • Sugar: 3.5 g
Sodium: 420 mg



  • 2 small 100% whole wheat pita rounds (about 70 – 80 calories each)
  • 1/2 tomato (or 1/2 cup quartered grape tomatoes)
  • 1/2 cucumber diced (about 3/4 cup)
  • 1/4 cup crumbled feta cheese
  • 2 tbsp hummus, prepared or homemade


Preheat the oven to 375°F.  Cut the pita rounds into quarters and pull them apart so you have 8 triangles from each pita. Spread over a baking sheet and bake until toasted, about 8 to 10 minutes.

Beginner YOGA Basics

Beginner’s Mind: A Back-to-Basics Yoga Sequence

Beginner's Mind: A Back-to-Basics Yoga Sequence

Yoga classes that are open to all levels are a helpful resource for all, regardless of experience. New students won’t feel overwhelmed by arm balances or wild inversions, and experienced yogis can benefit from going back to basics and cultivating a beginner’s mind — and having a strong foundation is necessary for the more advanced asanas. As this sequence shows, there’s always something new to gain from every poses 
Child’s Pose

Child’s Pose is a relaxing way to get your breath moving while setting an intention for your practice:

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