Protein Pancakes

A delicious pancake doesn't have to be dipped in butter and syrup to taste good.  This morning I made protein pancakes for breakfast and they were actually better than regularpancakes! Here is the recipe:

1 cup of egg whites

1 scoop of Shakeology protein (or whey protein)

1 cup of whole grain flour

1 tsp cinnamon

1 tsp vanilla

1 tsp stevia (or honey)

Combine all ingredients in a blender until smooth.  Pour onto a lightly greased pan and cook until brown on both sides.  Drizzle agave nectar or 100% pure maple syrup.  Instead of using jam you can use plain yogurt.  Mix 1 tbs of plain yogurt with 1 tsp of vanilla and stevia to taste.

Bon Appetit!


Rule No 2 To a Healthy & Happy Life

You probably think that skipping a meal is not as bad as it sounds. Despite everything you've heard about calorie intake and losing weight. Your body is designed to take the right amount of calories to stay healthy. When you skip a meal, your blood sugar levels drop, your body starts losing vitamins and minerals, your energy level drops and your stomach starts producing more acid. Acid creates inflammation and many health conditions develop from damage caused by chronic inflammation.

Before I became a nutrition fanatic, I used to think that the only way to lose weight was by not eating! I was WRONG! This diet method is dangerous to your body. You might lose a few pounds at first, but you are not burning fat you are burning muscle!

Pre-plan your meals. I know you get busy, but preplanning your lunch/snack time helps. The 21 Day Fix containers have helped me out tremendously. I was able to intake the right amount of calories based on my weight and height. They are simple to use! Dont forget to make your health a priority.

Choose Your FREE Beachbody Workout

Are you a busy woman trying to find the time to workout?  I know the feeling!  Working-out doesn't only require motivation but it also requires a plan, a schedule and the time!

I am a busy woman. I have two energetic boys,  I am a business owner, cook for my family and I do house work. Because time management is very important for me, I wanted a quick workout that would bring my heart rate up and still get results.  Well, I found it!!  

I am in love with all the Beachbody workout programs.  I get to do them in the comfort of my home. I also get a pre-planned workout schedule and a meal plan!  Awesome, right!

I am so excited to offer you the opportunity of trying out any of the Beachbody programs for FREE.  My favorites are 21 Day Fix, PiYo, T25 and Hammer and Chisel!  I am currently doing 22 Minute Hard Corps.

Click on the picture or link below to create a FREE account. You will get to try any of the workouts and decide what workout style you like the best!  Please feel free to message me if you have questions!

Rule No. 1 To a Healthy and Happy Life

If you don't believe in yourself, you will not have the motivation to follow your dreams nor to take care of your body.

Believing in yourself can be hard, but you are capable of turning the negative into positive.    Have you noticed that when you have negative thoughts, you feel like everything goes wrong!? Studies show that optimism and pessimism can affect your health and well-being.

So, from now on don't let negative emotions affect your life and health!  You are in this world for a reason! Remember, you can not take care of others if you don't take care of yourself first.

Products I love

I love to share with you products that I know work.  I invested in a back stretch bench about a year ago and it was the best investment ever!  Lower back problems are so common today and the worst part is that we deal with the pain instead of treating it! 

I first bought an inversion table that hangs you upside down, but I did not like it because it would put too much pressure in my head.  I found the stretch bench and was excited to try it.   I love it and it has helped me out a lot!  To see results you need to use it at least 3 times a week for 10 minutes. I would also roll up a small toweland put it under your lower back as you lay on the table for more comfort.

Products I love

I've always heard the amazing health benefits that green tea has.  The biggest one for me was energy.  As a busy mom, I cant afford to feel sluggish all the time, so I am always willing to try anything to keep my energy level up.

About a year ago I got a green tea sample from a known tea store and I fell in love with it, however I limited my orders because it was a bit pricey.

Last week I discovered that amazon had the same tea.  The cost was the same, but the amount was doubled. I don't know about you moms, but I no longer have the patience nor time to store shop.   Online shopping has been my to go place since I became a mom.  Anyway, I ordered this product from amazon and I just got my order in this morning.  Who doesn't love to save money right?  Here's the link if any of you are interested in giving it a try!

Green tea is high in antioxidants and it has been used as a medicine for years in Asian countries.  It speeds up your metabolism allowing you to burn more fat.  It Lowers stress, boosts your immunity, increases your energy level, it improves your brain function and many other benefits.

Health and Fitness for Busy Moms

As a mom of two boys, I understand how hard it can be to incorporate a workout routine into your daily life.  The love we have for our children always comes first, even before our own health.  So, really!  fitness is the last thing in our mind when you have little ones running all over the house screaming all day!

However, health and fitness are essential in our live.  It might not seem like it today, but you will thank yourself for starting before you reach the age of 40.   Unfortunately illnesses caused by unhealthy habits and hereditary illnesses will start showing up at the age of 40!

How can you start something that seems impossible to accomplish, like losing 80-100 lbs or breaking your unhealthy habits?   Well, let me tell you that every change that you make will always be hard, every goal that you set will always seem impossible to accomplish UNTIL you get it DONE! 

Here are some reasons on why you should start: 

  • You want to stay healthy for your family
  • To avoid premature illnesses
  • To teach your family a healthy lifestyle
  • To release stress
  • To be HAPPY

I want you to close your eyes and mentally picture yourself in 30 years, will you still be as healthy as you are today?  

Here are some tips for a SLOW transition into a healthy lifestyle:

  • Make your workout a PRIORITY
  • Get your workout in before your children wake up
  • SLOWLY start removing coffee from your diet ( I will write an article on coffee at a later date)
  • Eat less red meats and more meats full in omega 3s and high in protein
  • Drink a green shake or protein shake daily

You are not alone in this journey, I offer FREE support/motivation, 30 minute workouts, and nutritional advise. Message me for more info.

Be Your Own Boss

I am so blessed to have had the opportunity of becoming my own boss.   As a mom I understand that it can be hard to leave your children to go to work.  I have been in that situation,  however I was lucky to have my sister to take care of them while I went to work.  You hear some horrifying stories about babysitters today, that it makes you not want to leave your child with strangers!

My life has honestly changed! I feel amazing inside and out.  I love helping women achieve their fitness and health goal and I also love to share with them the opportunity of becoming their own boss.  If you are interested in becoming your own boss and working from home then message me! I'd love help you get started!

Chili Recipe

Who says a busy mom has to spend hours in the kitchen cooking a healthy meal!  Well, we just don't have time for that! This is one of the reasons I love making this recipe for family.  This is literally a 20 minute meal!   This meal is one of faves and I am sure it will make it on your list of favorite recipes too!


Lean Ground Turkey 93% Lean

1/2 Onion

Napa Valley Bistro (Mezzetta)  100% All Natural!

1 Small bag of Black Beans



Add 1 liter of water to a pot and cook the beans until soft.  Chop the onion finely and add it to the beans (soak beans in water the night prior)

Cook turkey until brown

Add the Turkey to the beans and add the Napa Valley Bistro Sauce to taste

Add 1/2 cup of Kale to the turkey and beans (finely chopped)


Macaroni and Cheese With Mushrooms

4 oz Brown rice macaroni

4 tsp. Grass-fed butter

2 tbsp whole grain flour

1-1/2 cups unsweetened almond milk

1-1/4 cups mozzarella cheese

2 cups of mushrooms

1 tsp. sea salt

1/2 black pepper

Cook macaroni, do not use salt or oil. * Boil mushrooms in water-set aside * Melt butter in large saucepan *Add flour: cook whisking constantly, for 1 minute, or until brown * Slowly whisk in almond milk; cook, whisking constantly, for 1 to 2 minutes, or until mixture thickens and there are no lumps * Reduce heat to low. Add cheese; cook, whisking constantly, for 2 to 3 minutes, or until melted. *Add chicken, mushrooms, salt and pepper; cook, stirring constantly, for 1 minute, or until heated through.   Enjoy!

Why I don't Drink Soda!


This week’s HEALTH topic is BONE DENSITY and Your Diet:

Why is it that once we reach the age of 30 we start having bone problems?  How does your diet contribute to this problem?

I don’t know about you guys but growing up I didn’t care about any of the ingredients in sodas, I would enjoy drinking them without regrets! Well today is a different story, as a parent, my job is to make sure that my kids are eating and drinking products that will not affect their health!  Remember what you eat today will affect you tomorrow!! 

One of the reasons we start having bone problems at the age of 30 is called “Phosphoric Acid”. This ingredient is in many of the carbonated soft drinks, it is a substance that has a link to the loss of density in your bones!  This ingredient is also used in fertilizers, soaps, dyes, polishing metals and other nonfood products!!  It is added to soft drinks to prevent the growth of molds and bacteria in sugary formulas WOW RIGHT!?

Next time you feel like drinking a soda or giving your child a soda, think about how it will affect your health in the future…

The Health Benefits of Drinking Green Tea!

Products I know work and I love!

How many of you drink Green Tea?  I have always known the amazing health benefits that green tea has, but to be honest I couldn’t ever tell the difference after drinking it! I would always buy the cheap tea bags at the grocery store, until I found this!!   I now believe that the quality of teas matter, just like anything else!   A while back I got a tea sample called “Dragon Pearls Green Tea” and I LOVED IT!  I honestly got results after drinking it!

 I am a mom to two energetic boys and I work two businesses from home so by the time the afternoon comes, I am drained!  I needed that extra afternoon fuel to keep me going! I love my Shakeology in the morning to wake me up and my tea in the afternoon to reenergize me!

Green tea has a high amount of antioxidants and it also has anti-inflammatory and anti-carcinogenic effects. It also helps with weight loss, arthritis, stress, chronic fatigue and skin conditions!

The benefits of eating Prickly Pear and Nopal

I am not a picky eater and as a matter of fact I grew up eating prickly pears and Nopal, not only are they both delicious, but the benefits are amazing!  Did you know that you can make different delicious stuff with the Nopal? You don't just have to add it to  your shakes, you can also cook it and make different things with it!  One of my favorites is the Nopal salad! I will make it and share the recipe with you soon.  If you know that both can help you heal, why not give it a try!

Balance your pH to heal your body

Our pH is extremely important and determines our health.  What exactly is pH? pH is the measure of the acidity or alkalinity of a substance.  The pH scale runs from 0-14, a lower number means a high level of acidity and high level indicates a higher level of alkalinity is present (You can test your pH levels by using a piece of litmus paper in your saliva or urine first thing in the morning before eating or drinking anything). The more acidity your body has the more likely you are to get sick!

What causes pH imbalance? Eating fast food, refined sugars, red meats, and processed foods.  It is amazing the impact that nutrition has in our lives.  Throughout our lives we eat unhealthy not realizing we are damaging our health! It can take years for a disease to appear in your body! The great news is that you can change your pH balance by eating healthy, exercising, replacing white sugars with more alkaline sweeteners, such as stevia or agave (stevia is great because it helps lower blood sugar levels). Drink water with lemon in the mornings, lemon is the most alkaline fruit out there! By drinking a glass of water first thing in the morning you provide a much more alkaline environment in your body. Start detoxifying your body, it is NEVER too late to start!





Shakeology....because your HEALTH is WORTH IT!

Lets be honest!!  When I heard the cost of Shakeology I was a little hesitant about buying it!  The cost definitely scared me!!   Well let me tell you, Shakeology is not only GREAT it is AWESOME!!  There are NO artificial flavors, all natural, it STOPS your cravings, it cleans your blood,  it helps your digestion, it detoxifies your body, it clears your mind, it helps you gain muscle, it helps you with bad cholesterol, it helps you lose weight...... What else can you ask for,  right?  Lets just put it this way! We spend more money eating lunch at any fast food restaurant every day during our lunch hour!   Why not invest in Shakeology and make it your HEALTHIEST MEAL OF THE DAY!?

Learn to make flavored water!

Seasonal fruit is the best, not only do you get it on sale, but it is fresh!  If you are like I was and didn't like to drink plain water then start making flavored water. It is so simple to make and so good for you!  It counts toward your water intake and you are getting the antioxidants from the fruit! 

I used 3 cups of pineapple (cubes), 1 pitcher of water and 3 packs of stevia.