When Life Gives You Lemons…

Hi guys! Do you ever struggle with how bland healthy foods can taste sometimes? Well I definitely do. It can be quite discouraging when you are trying to eat healthy, and you start making excuses of why it’s not worth the time. But wait! Today I am here to tell you and give you advice on how to spice up food and get your taste buds dancing with just one simple ingredient.

Lemons. Sour. Tangy. Yummy. HEALTHY. There are many health benefits of lemons along with giving your food flavor. Here is a list of the benefits you’ll find from eating/drinking lemons.

  1. Lemons are rich in vitamin C. Vitamin C helps your body fight against infections like the flu and colds.
  2. Lemons are good for your liver. Lemon is a stimulant to the liver and is a dissolvent of uric acid and other poisons, like alcohol. Lemon water is a great detox the morning after!
  3. Lemons regulate bowels. I know that’s gross to here, but it helps to keep you feeling healthy and clean on a regular basis.

Aside from those wonderful benefits, here are some healthy foods that could use some spicing up! Some foods that go perfectly with lemons are listed below.

  1. Salmon. We all know salmon can be iffy sometimes. It can get dry and flakey, but with a yummy lemon glaze you can spice it right up! Mix some lemon juice with a yummy mustard or flavoring and the salmon will turn from bland to tasty.
  2. Roasted chicken. Chicken can get dry and chalky sometimes, but with a lemon rub mixed with peppers and seasoning, you won’t even be able to tell the dryness.
  3. Shrimp. To simmer down the fishy taste shrimp sometimes gives off, use a lemon and dill dressing to toss it in, which will give it some awesome flavors.

Try these easy to make seasonings and dressings to put on your healthy foods. You won’t regret it!




Fuel, Punish, Reward.

Working out becomes an essential part of living a healthy lifestyle. Learning how to eat right, before and after a workout, will keep your body in tip top shape. What you eat before you workout is very important. You need energy, but also should feel full enough so you’re not hungry ten minutes into the workout. Here are some hearty, but healthy, foods to eat before you start your vigorous workout!

Whole wheat toast with peanut butter and bananas:PB.jpg

This combination of carbs will help you keep a steady workout going. The combination of fruit and wheat bread is also easy to digest so you can’t feel your food bouncing around in your stomach. The carbs from fruit will give you an extra kick of energy while the wheat toast keeps you going. 


A hearty smoothie filled with fruits, yogurt and maybe some nutty granola will help your body to stay amped up. The protein from the granola and fruit will give you plenty of energy and help your body to Unknown.jpegdigest. It is also a light consistency so it won’t bother you while working out. 


After working out, my hunger and cravings start to kick in. I don’t know if that’s just me, but once I get hungry after a vigorous working, nothing is stopping me from getting to that fridge or cabinet. Instead of grabbing something unhealthy or fattening, grab something on the healthier side, but something that is also filling! Here are some healthy, but yummy foods to eat once that insane hunger kicks in after a good workout. 

Omelet with Avocado:

Omelets are full of protein and avocado helps to jump start your metabolism. Having a quick metabolism rate helps keep your body fit and slim. Omelets are easy to make, and you can put anything your heart desires in it. Omelets also help you control the amount of8275.jpeg food you’re consuming because even though you can put anything you want in it, you have to be able to fit it all in there. Portion size is very important when trying to eat healthy and stay fit. Try this delicious omelet with avocado in it. Trust me, you won’t regret it!

Chocolate Milk:

Drinking cholocate milk after a workout may not seem like a good idea, but believe me, it is. Chocolate milk helps your body to recover after a heavy workout. On top of getting plenty of fluids, there are also essential carbohydrates and proteins in the chocolate milk. A study was done to show that it actually hydrates more efficiently than Gatorade! Can you believe that? Also, tons calcium is packed in even one cup of chocolate milk, so start your drinking. Unknown-1.jpeg

I hope you can take away some good healthy foods and drinks to consume after a full workout and feel good about your body during and after your workout. A good trick can be to motivate yourself to workout by thinking of the yummy rewards you give yourself after you punish your body with a workout. Being healthy doesn’t have to be yucky or hard! Try these new ideas and see a difference fast! 


Kick ass cook out foods!

It’s almost that time of year again for the annual cook outs to begin. The best summer days are spent with the whole family and neighborhood coming together to have some relaxing fun and eating delicious summer foods. Here are some healthy tips and alternatives for those people who can’t resist a good cheeseburger or ice cream sandwich on a hot summer day, but want to watch their calorie intake.

These 4 simple swaps will have your mouth watering and your stomachs screaming without having to loosen your belt by the end of the day!

  1. Replace a regular cheeseburger with a bison burger. To put into perspective, an average loaded cheeseburger at a cookout comes out to about 780 calories. With the bison burger, there is lower fat and calories, which reduces the calorie intake to around 430 calories. Besides meat lovers, there is also the option of veggie and turkey burgers which both are much healthier choices than regular fatty meats.
  2. ReplaUnknown.jpegce creamy potato salad with lighter dressings and more veggies. The high amounts of mayonnaise and scarce amounts of veggies calculate to about 360 calories for a cup of potato salad. With the healthy substitutes, such as a vinaigrette, fresh veggies and different type of potatoes, your calorie intake can reduce to about 115.
  3. Replace ribs with lean pork. A rack of ribs contain almost 900 calories. That is crazy! Swapping the ribs for lean pork offers more nutrients and a lesser calorie intake for the people who can’t give up the feeling of what meat gives them.
  4. Replace the ice cream sandwiches and sundaes for a delicious fruit platter with chocolate assortments to dip it in. Ice cream racks up the calories and can even get up to almost 1,000 calories if you eat enough of it (which we all know everyone could…), but this fruit and chocolate substitute is a great way to stay healthy but also tame your sweet tooth. berry-cheese-flag.jpg

Enjoy these healthy and lower calorie intake swaps for all your favorite cook out foods! Remember, trying to eat healthy during a fun time like a cook out in the middle of summer is tricky, but if you eat healthy you can always give yourself a little reward for doing so good throughout the day.



Healthy & Easy Substitutions

There is always a healthier path to take when finding the right foods to eat. I have gathered a list of healthy recipe substitutes that’ll make you never want to go back to the foods you were originally eating before.


Whole wheat flour/almond flour for flour 

Vanilla for sugar

Graham crackers for cookies

Chia seeds for butter

Brown rice for white rice

Zucchini ribbon for pasta

Mashed cauliflower for mashed potatoes 

The list can go on and on, but unfortunately I do not have enough room on this blog for every single one! If you’d like to find more awesome substitutions, click the link below. Hope you can take some of these substitutes and incorporate them in your daily meals and recipes for a healthier and smarter choice.



Almond Joys

Almonds are extremely nutritional and contain monounsaturated fats and vitamin E, which lower cholesterol and reduce the risk for heart disease.  They’re also delicious and addicting to eat! Almond milk is an amazing substitute for regular milk , such as 1% or 2%. Here are some easy, delicious recipes that use almond milk as a healthy substitute for regular milk.

No-Bake Maple Cookies


  • 1 ripe banana, mashed well
  • ½ cup + 2 tbsp almond milk
  • ½ cup almond butter
  • ¼ cup + 2 tbsp pure maple syrup
  • ⅛ tsp salt
  • 2½ cups old-fashioned oats
  • 1 tsp pure vanilla extract
  1. In a medium saucepan, combine the mashed banana, almond milk, almond butter, maple syrup and salt. Heat over medium heat.
  2. Bring the mixture to a boil, stirring frequently.
  3. Cook until the mixture thickens (if using a candy thermometer, the temperature should reach about 200 degrees F), about 10 minutes.
  4. Stir in the oats and vanilla extract.
  5. Drop the mixture by tablespoonfuls onto a baking sheet lined with waxed or parchment paper.
  6. Let cool to room temperature. Serve.


Lemond Almond Bread



For the bread:
1 1/2 cups all-purpose Gold Medal flour
1/2 tsp. salt
1 tsp. baking powder
1 cup granulated sugar
2 tablespoons lemon zest
3/4 cup Almond Breeze Unsweetened Almond Milk
1/2 cup canola or vegetable oil
2 large eggs, slightly beaten
1 teaspoon fresh lemon juice
1 teaspoon vanilla extract
1 teaspoon almond extract

For the lemon glaze:
1 cup powdered sugar
1 1/2 tablespoons fresh lemon juice
1 teaspoon almond extract
3 tablespoons sliced almonds, for garnishing the loaf



1. Preheat oven to 350° F. Spray a 8 1/2 x 4 1/2 loaf pan with cooking spray and set aside.

2. In a large bowl, whisk together the flour, salt, and baking powder. In a small bowl, combine sugar and lemon zest. Rub together with your fingers until fragrant. Whisk into the flour mixture. Set aside.

3. In a separate medium bowl, combine the almond milk, oil, eggs, lemon juice, vanilla, and almond extract.


Peanut Butter Banana Popsicles


  • 1/2 cup peanut butter
  • 1 5oz container yogurt plain or vanilla
  • 1 tbs honey
  • 1 large ripe banana
  • 1/3 cup almond milk
  • sprinkle of chocolate chips


Put peanut butter, yogurt, honey, banana, and almond milk in a blender. Blend until smooth. Divide among popsicle molds or paper cups. Sprinkle a few chocolate chips into each. Freeze for 1 1/2 hours. Add popsicle sticks. Freeze until solid, at least 6 hours. or overnight.

Enjoy these fun and easy recipes that look and taste delicious! Almonds are indeed yummy but gladly also healthy, which is a win win situation for all of us.




Calling All Cauliflower!

I will be the first to admit it, eating healthy is hard. Even thinking about trying to eat healthy is dreadful. Not many people have the time and energy to prepare and make healthy foods while also making it taste yummy.

Well here is the solution! I am here to tell you all the different ways to make not so healthy foods, healthy, with one simple and delicious ingredient. Cauliflower.

Cauliflower is a vegetable that has an abundance of flavor and nutritious components. Some healthy benefits of cauliflower is that it provides special nutrients to the body’s detox system, the antioxidant system, and the inflammatory/anti-inflammatory system.

Here are 3 recipes to use in substitute for those unhealthy, but to die for foods!

  1. Cauliflower Everything Bagels 
head cauliflower, riced (about 3 cups
2 tbsp almond flour
1 tbsp coconut flour
1 tbsp organic corn meal (not paleo- you can sub almond flour)
2 organic eggs
1/2 tsp garlic powder
1/4 tsp Himalayan sea salt
“Everything” Topping
1/2 tsp poppy seeds
1 tbsp sesame seeds
1 tsp dried minced garlic
1 tbsp dried minced onion
1/2 tsp Himalayan sea salt
Preheat oven to 400
In a food processor, or using a hand grater, pulse/grate cauliflower until rice consistency
In a bowl combine eggs, cauliflower rice, almond flour, coconut flour, corn meal, garlic powder, and salt
In a separate bowl combine “everything” topping ingredients
Lay parchment paper on a baking sheet
Make 4 even sized balls and lay onto parchment paper
Sprinkle “everything” topping and slightly press them into the top
Bake for 15-20 minutes, or until bread-like consistency (it might be longer depending on the size you make)
Optional: Broil on high for 3-5 minutes after baking
Optional: For extra crisp, remove from baking sheet and do the broiling step with the buns directly on the oven rack
Remove from baking sheet and let cool directly on a cooling rack
Serve with your favorite sandwich ingredients


2. Cauliflower Pizza Crust

Yields a 12-inch pizza (feeds 4)
1 small head cauliflower, cut into small florets (should yields about 3 cups once processed)
½ cup / 1.7 oz / 50 gr mozzarella cheese shredded
1 large egg, lightly beaten
½ teaspoon fine grain sea salt
½ teaspoon oregano
pinch of ground black pepper

2 ladlefuls tomato sauce
½ cup mozzarella cheese, shredded
½ teaspoon oregano

Preheat oven to 450°F (220°C) and place a rack in the middle. Line a baking sheet with parchment paper and grease liberally with olive oil.
In a food processor rice the cauliflower. Transfer to a microwave dish and microwave on high for 8 minutes, until cooked.
Place the cauliflower rice in a tea towel and twist it to squeeze out as much moisture as you can (I squeezed out more than 1 cup of liquid). This is very important. The cauliflower rice needs to be dry. Otherwise you’ll end up with a mushy dough, not a crusty one.
Transfer the cauliflower flour to a mixing bowl and add egg, mozzarella, oregano, sea salt and pepper.
Using your hands, press the mixture onto the baking sheet and shape into a thin pizza “disc”.
Bake for 15 minutes, until golden.
Remove from the oven and let cool for 5 minutes.
Spread tomato sauce evenly on the dough; top with mozzarella cheese and sprinkle with oregano.
Bake in the oven for 10 minutes.

3. Cauliflower Mac N Cheese


Kosher salt, as needed, plus 1/2 teaspoon
1 large head cauliflower, cut into small florets
Vegetable oil spray
1 cup heavy cream
2 ounces cream cheese, cut into small pieces
1 1/2 teaspoons Dijon mustard
1 1/2 cups shredded sharp Cheddar, plus 1/2 cup for topping the casserole
1/4 teaspoon freshly ground black pepper
1/8 teaspoon garlic powder
Equipment: 8 by 8-inch baking dish

Preheat oven to 375 degrees F. Bring a large pot of water to a boil. Season the water with salt.
Spray the baking dish with vegetable oil spray.
Cook the cauliflower in the boiling water until crisp-tender, about 5 minutes. Drain well and pat between several layers of paper towels to dry. Transfer the cauliflower to the baking dish and set aside.
Bring the cream to a simmer in a small saucepan, and whisk in the cream cheese and mustard until smooth. Stir in 1 cup of the cheese, salt, pepper and garlic and whisk just until the cheese melts, about 1 to 2 minutes. Remove from heat, pour over the cauliflower, and stir to combine. Top with the remaining 1/2 cup cheese and bake until browned and bubbly hot, about 15 minutes. Serve.



5 Fun and Easy Ways To Eat Healthier

Everyone wants to eat healthy and get in shape, but never seem to get around to it. There are always excuses when it comes to eating healthier and feeling better about yourself. Now is the time to put the excuses to an end and start making a real difference!

Some easy and healthy foods that are great for preparing and using for your meals are chicken breast, vegetables, nuts and seeds, and a dairy, such as yogurt or cottage cheese.

1. The first way to eat healthier is preparing lunches for the week on the Sunday before it starts so you’ll have prepared food for the whole week. This makes it easier for everyone, and especially for people who work or go to school, to have an easy and efficient meal already prepared for eating. This allows you to avoid quick, unhealthy food choices that you would usually choose if you do not have time to eat a real meal. IMG_9486.jpg

Meal prepping doesn’t have to be boring or routine. You can change recipes every week and incorporate all the healthy foods you prefer!

2. The second way to eat healthier is taking advantage of the less busy weekend mornings and make something healthy for yourself. To create a fun aspect to this activity, think of ways to make the meal pretty and organized.



This is a great way to put a little spice into your morning breakfast routine that will get you fouled and ready to conquer the day!

3. The third way to eat healthier is finding a more creative and fun way to make smoothies. Smoothies can become boring and repetitive once you figure out a routine, but switching up and the ingredients and style can make it more enjoyable to drink/eat. The smoothie bowl is a new trend that has become very popular. Unknown-1.jpegimages.jpegUnknown.jpeg
These bowls are just an extra thick smoothie you can eat with a spoon! The ingredients for each bowl vary depending on your cravings and what kind of smoothie flavors you enjoy most.

4. Kick your sweet cravings to the curb with this healthy substitute for candy or baked goods. This discovery of apple “cookies” is a great way to satisfy your sweet tooth. Start by taking out the core of the apple and slicing the apple into thin layers. Add a layer of peanut butter, organic if you’re looking to get even healthier, and top it off with some dark chocolate chips and nuts. 6ee3e60f79b8c1c91f051cf696f44e38.jpg

Creating fun ways to make healthy snacks will kick start your healthy choice making and lead you down the path to less junk food and a more positive mind set!

5. Who doesn’t love snacks? Snacks are an easy go to when you need a quick filler to hold you over until it’s time for the real meal. It’s time to spice up your snack game with a variety of 100 calorie ideas. A couple of these snack ideas are 2 slices of ham with 2 tablespoons of light whipped cream cheese, 1 ounce goat cheese and 1/2 cup sliced cucumber, and 1/2 cup fat free cottage cheese and 1/4 cup blueberries. There are so many more combinations that are only 100 calories, which can be fun and enjoyable to create.


Now that you are more informed about some of the healthy and fun ideas that can be used for your eating routines on a daily basis, I hope you can start to feel better about the choices you make and feel refreshed about what you are putting into your body!