Category Archives: Nutrition Facts

Low Carb Chocolate PB Waffle Stack

I was seriously craving some waffles today, so I went to a trusty low carb waffle recipe, & tweaked it a bit. This recipe is floating around all over the internets, & the great thing about it is that you can use it as a great base for ANY type of macro plan (high fat/low carb/high protein) etc. I’d just add to it in whatever way you need, and voila! I wanted a chocolate + PB combo, so I used my Ideal Lean Chocolate Brownie protein powder as my base.

1 scoop of Ideallean chocolate brownie protein powder 
1 tsp of baking powder
1 egg
a couple of splashes of water (to make the consistency how you like it.

If you are eating #keto, I’d add some heavy cream here instead)
a dash or two of cinnamon
Pour into your waffle iron (make sure that it’s greased or sprayed so it won’t stick.) BE CAREFUL HOW MUCH YOU ADD! The baking powder REALLY makes this “grow” once it starts baking. My waffle iron is small, so i split my batter into two waffles & then stack em up.
I also would recommend you make sure they are kinda crispy. I think it makes the texture better. Top them however you’d like!! I topped mine with some Kroger Natural PB (It’s the lowest in net carbs) & some low carb syrup, & then I enjoyed every bite! 😊  For just the base of this recipe it’s 152 calories 4.8 F | .6 C (.4 net carbs) | 26.3 P


Muncher Cruncher Crockpot Healthy Ranch Chicken

The crockpot can be one of the best tools for busy people trying to eat healthy. It require very little effort to dump some ingredients into a crockpot, & let it do the work for you while you are running around all day. We had this super easy, and very delicious, healthy ranch chicken this past Sunday for dinner. It was a hit!

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  • 4-6 boneless, skinless chicken breasts
  • 1 dry ranch dressing packet
  • 1 can of Healthy Choice cream of chicken soup
  • 8 oz of neufchâtel cream cheese
  • 1/2 cup chicken broth
  • 1 dash paprika
  • 1/8 tsp dried oregano
  • 1/4 tsp parsley flakes

In a large crock pot, combine 4-6 chicken breasts with one dry ranch dressing packet. Cook on low for 4 hours, or until chicken is cooked through & falls apart.

Add in 1 can of Healthy Choice, Cream of Chicken soup, 8 OZ of neufchâtel cream cheese, 1/2 cup of chicken broth, 1 dash paprika, 1/8 tsp dried oregano, & 1/4 tsp parsley flakes. Cook for another 20-30 minutes until all ingredients combine.

Serve over brown rice or quinoa. We paired ours with some oven roasted veggies, & it made for the perfect meal!

NUTRITION BREAKDOWN: (for 1 serving) 25 g protein/12 g fat/6 g carbohydrates

Muncher Cruncher Chocolate Cinnamon Protein Balls

Whenever I’m really trying to be good with my eating, the hardest thing for me is always the snacky moments, those times in-between meals when all I want to do is walk in the pantry & eat all the things I see. These protein balls are a great way to help with those “I need a snack,” moments. Clean, full of good stuff, & delicious.

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Muncher Cruncher Protein Balls: (makes 20 servings)

  • 1 1/4 cup old fashioned oats (can use gluten free if needed)
  •  1 scoop chocolate protein powder
  • 1/2 cup almond butter
  • 2 TBS chia seeds
  • 2 TBS sugar free maple syrup (could use agave/honey/real maple syrup)
  • 1/4 cup water
  • 1/4 cup carob chips

Mix all ingredients together until combined completely. Use 1 TBS to scoop up balls. Place in fridge if you plan on eating them right away, or in freezer if you want them to last a bit longer.

Nutrition Facts: (per 1 ball) 82 cals, 4.7 g fat, 7.7 g carb, 1.5 g fiber, 2.1 g sugar, 3.2 g protein

What I Eat on the Daily

I have had a few of you ask if I’d give a basic breakdown of what I eat in a day. If you follow my instagram you will recognize a lot of these same meals. eating1

I do eat out a lot as well, but this is an idea of what a typical day of at-home eating looks like. Breakfast is usually on the go for me. I have to get up really early to be at the gym. eating6I try to get in 30 grams of protein right when i wake up, so I will usually grab a Questbar & 1-2 oz of all natural turkey jerky to eat on my way to work. Classy I know. I workout after my morning clients, so I am always ready to eat when lunch rolls around at about noon. My lunches & dinners are all very similar, so I just thought I’d post some examples of my common lunches & dinners. I eat eggs, salads, chicken lettuce wraps, grilled veggies, fresh veggies, deli turkey, & grilled chicken. Basically a combo of those things actually. I will usually eat eggs for one meal, and chicken or turkey for the other. eating3 eating5eating2 eating4eating7I really try to get in 30-ish grams of protein with each meal, to help reach my goal of 100 grams of protein per day. I will generally eat a snack either in between lunch & dinner, or after dinner. For my snacks I will eat deli turkey, berries, turkey jerky, fresh cut up veggies, quest bars, almonds, & popcorn.

It is important to make sure you are eating enough of the right foods! If you are focusing on getting in lean greens & protein, with some good fats as well, you shouldn’t be feeling hungry or deprived!

Eating Out & Eating Clean.

Eating out always seems to be something that people concerned about when they are trying to clean up their diets. I have clients who will text me asking what they should order from one restaurant or another, all of the time. I thought I would share some of my favorite cleaning eating/paleo options that may help you when you are eating out!party2

Local Utah Options:

  • Carrabbas: Order the Sicilian Chicken Soup with no noodles. I get the bowl so it fills me up!
  • Cafe Rio/Bajios/Costa Vida: Order a salad w/no tortilla, rice, or beans. Get the meat, lettuce, as much pico as you want, guacamole, and if you MUST have the dressing get it on the side, and only dip your fork. The dressing has a TON of fat and calories in it.
  • In-N-Out: Skip the bun by asking for it “protein style”, and ask for Double meat mustard fried, no cheese, grilled onions, chopped chilies, extra tomatoes, and hold the spread.
  • Jimmy Johns: order the “unwhich” It’s a sandwich in a lettuce wrap, without the bun. No cheese, and all the veggies and meats you want! Go for mustard and guacamole instead of mayo/dressing.
  • Which-which: Order your sandwich the same way you would at Jimmy Johns.
  • PF Changs: Order Buddha’s Feast, steamed. Sub chicken for the tofu. Get the lettuce wraps as your entree.
  • Chipotle: Order the salad or burrito bowl with no rice or beans. Choose the meat and grilled vegetables instead. Skip the cheese, go for lots of salsa & some guacamole. (Although, they put a TON on there, so you may want to tell them to go light.)
  • Chick-fil-a: Get the grilled chicken nuggets. They are an awesome protein source that is quick!
  • Pizza Factory: Squash noodles with marinara and grilled chicken. This dish is AMAZING. The salad bar is a great option if you can manage to load up on the veggies, and avoid the pre-made salads and dressings.
  • Cubby’s: Order the salads with no cheese, dressing on the side. Be sure to just dip your fork if you are needing the dressing.
  • Blue Lemon: (My favorite place ever) The mint mango chicken salad, raspberry chicken salad (no cheese), oriental salad (with no wontons) all with the dressings on the side. Get the sun dried artichoke chicken with the seasonal veggies subbed out for the fingerling potatoes. The sweet potato fries here are bakes, so they are a thumbs up!
  • Olive Garden: Venetian Apricot Chicken or Grilled Chicken Spiedini (sub out the potatoes for another serving of veggies.)

Other general options:

  • Thai: Order curry with vegetables and protein, no rice.
  • Steakhouse: Order grilled chicken or beef with steamed veggies or a sweet potato. Ask to have all vegetables cooked with no butter.
  • Mediterranean: Order protein kabobs with vegetables.
  • Breakfast joints: Eggs, omelets, bacon, no cheese. Go for the fruit as a side.
  • Italian: avoid the pizza’s and pasta. Go for grilled fish or chicken with veggies.
  • Salads of any type: lots of veggies and protein, avoid cheese, pre-made salads, creamy dressings, croutons, etc.
  • Mexican: go for the salad type options that were mentioned above or fajitas without the tortillas and cheese. skip the chips and salsa.

Generally speaking…

  • avoid the bread/chips & salsa/bruchetta/and other starters
  • avoid deep fried anything
  • don’t be afraid to make alterations or ask for substitutions
  • ask to see the “gluten free” menu if there is one available. It is usually a good place to start!
  • look menu’s up online before you go. If you go with a  plan in mind you won’t be found starving and frustrated.
  • stop feeling sorry for yourself. If you want to eat healthy, it’s YOUR choice. Don’t sit looking at everyone else’s food, wishing you had a pizza. If you want to eat clean, be empowered by your will power.
  • stop thinking that everyone is staring at you. If people are giving you grief about your healthy eating choices, it’s probably because they are feeling guilty that they aren’t making the same choices. Don’t let it make you feel like you are sticking out or that you should cave to peer pressure. Do your own thing, and let others do theirs! Not everyone will be on board with your choices, and that is their problem.

If you have any other restaurants you are curious about let me know! I would love to give you my two cents!

Healthy Thai Peanut Chicken Salad

I am always looking for new flavors to add to my quick and easy meal routine. Today’s lunch was very simple, filling, and full of flavor.Processed with VSCOcam with t1 preset Thai Peanut Chicken Salad

  • 2 cups broccoli slaw (this stuff is awesome, and is a great way to switch up your salads)
  • 1/2 cup alfalfa sprouts
  • 1/2 sliced mushrooms
  • 4 oz. sliced grilled chicken breast
  • 2 TBS Litehouse Thai Peanut dressing (I found this dressing at Sprouts, and it is so good!)

That’s it. Tell me this isn’t simple? The nutrition stats for this salad are pretty darn good too. 282 calories, 37.1 g of protein, 19.6 g of carbohydrates, and 7.1 g of fat.

Fill Your Plate & Stomach Without Filling Your Caloric Budget

We talk a lot about the nutritional value of food. For those who are looking to lose weight, a caloric deficit through diet and exercise is necessary. In creating a caloric deficit, tracking calories can be extremely beneficial. Many times people don’t realize just how many calories they are eating. I find that with my clients, this is frequently the case. For those who are having a hard time seeing the scale budge, you may want to try tracking every bite you eat for a couple days. What you find out may surprise you. Usually people realize that 1) they grab extra bites and handfuls that they didn’t realize they were eating, and 2) their portions are not what they thought they were.

The problem is that we sometimes eat foods that are calorie dense and nutrient-less, when we would benefit so much more from foods that are nutrient dense and calorie-less. You want to make good food choices, and part of this is choosing foods that are worth it calorically. Let me paint you a little picture…

  • 1 chocolate Costco Muffin has 690 calories and 38 grams of fat
  • You could eat 25.5 cups of broccoli to total the same amount of calories. Screen shot 2013-04-08 at 11.00.05 PM

Can you even imagine eating 25.5 cups of broccoli? It would fill you RIGHT up. I can tell you that. I can’t promise that with a Costco muffin, that is actually more like a glorified slice of cake, anything more than a real sugar high followed by a crash.

What I am trying to get at is that filling your diet full of foods that are low in nutrients and high in calories is not going to do much for you. Chances are they are probably also full of saturated fat and sugar. Filling your diet full of foods that are low in calories and high in nutrients can allow you to eat more, leaving you fuller and more satisfied. Here are some foods that fall into that category…

  • Zucchini – With 30 calories in an entire medium zucchini, you can eat the whole thing and then some without hardly making a dent. Use them to make zucchini noodles, or healthy zucchini lasagna. Stir fry them, grill them, roast them…add them to zucchini cookies
  • Cauliflower – One cup of cauliflower has 30 calories in it. It can be extremely filling. I love to roast cauliflower in the oven. I am also a HUGE fan of using it to make cauliflower pizza crust. I also know it can be steamed and diced to use in place of rice, or blended and pureed to replace potatoes.
  • Popcorn – This is a snack that I will recommend to my clients that have the munchies. Air popped popcorn has about 20 calories per cup. A little bit goes a long way. I love Boom Chicka Pop and Skinny Pop, both are all natural popcorn popped in olive oil and sea salt. I am also newly converted to the Whirly Pop, which I will post about shortly.
  • Mushrooms – Mushrooms are a great addition to salads, stir fries, and can make an awesome sauteed side dish as well. One cup of mushrooms is about 20 calories. Portobello mushrooms can be used in place of a bun for burgers or sandwiches. They can be chopped and added to dishes with ground meat to add some bulk without the calories.
  • Spaghetti Squash – 1 cup of spaghetti squash has about 40 calories in it. It can be used as a replacement for noodles, and goes great as a side dish to any meal.
  • Spinach – You can have 15 cups of spinach and still only total 100 calories. It is extremely nutrient dense, being high in vitamin K, calcium, phosphorus, potassium, zinc and selenium. It is awesome in a big salad, steamed and added to a meat dish, blended up in a green drink, or even wilted into a soup or stir fry.
  • Cottage cheese – at only 90 calories for a 1/2 cup, you can have a high protein food that is definitely the best choice when it comes to cheeses. Add this to dishes that call for other high fat cheeses and you will cut the calories and fat drastically. I have also made protein waffles and easy cheesy chili with cottage cheese, making them filling and high in protein. And of course…there is my favorite cottage cheese avocado and tomato salad.

So instead of reaching for that unsatisfying, yet calorie-laden pastry, you might want to reach for something that will actually leave you feeling full and healthy.

Some Easter Candy Food for Thought

Now, I love holiday candy as much as the next person. However, I think sometimes we fail to realize how quickly those Starburst Jelly Beans and Cadbury Mini Eggs add up. Here is some Easter Candy food for thought…

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3 Lindt Milk ChocolateSolid Mini Eggs, 143 calories, 14.2g sugar

12 pieces Wegman’s Sour Gummy Rabbits, 110 calories, 20g sugar

1 Hershey’sChocolate Covered Marshmallow Eggs, 100 calories, 14g sugar

1 Cadbury Creme Egg, 150 calories, 20g sugar

4 Peeps Marshmallow Bunnies, 130 calories, 29g sugar

10 pieces Reese’s Pieces Pastel Eggs, 150 calories, 18.3g sugar

20 pieces Brach’s Pastel Candy Corn, 108 calories, 20.8g sugar

12 large pieces Jelly Bird Eggs Jelly Beans, 130 calories, 23.5g sugar

40 Pieces M&M’s Chocolate Candies, Pastel Bunny Mix, 136 calories, 18g sugar

5 Pieces (6g each) of Hard Candy, 120 calories, 19g sugar

12 Cadbury mini eggs, 190 Calories, 27g sugar (info source HERE)

Cottage Cheese Tomato & Avocado Salad

My mom and I spent the morning shopping today, which meant by the time we got home for lunch we were STARVING. I think the poor food choices we make oftentimes occur right at this very moment. Hungry takes over our senses and we grab whatever we see first…for the next fifteen minutes…until we suddenly feel a little less hungry and we have no idea where the plate of cookies, box of crackers, and bag of potato chips went. However, if in this very moment we are able to make a good decision, our eating choices can go in a completely different decision. Lucky for me, my mom’s pantry and fridge is always full of healthy awesome food. She suggested a quick and easy lunch that is packed with protein and good fat. It took like a minute to throw together, and was so delicious.

Cottage Cheese Tomato & Avocado Salad


(Image Source)


  • 1/2 cup 2% fat cottage cheese
  • 1/2 hass avocado
  • 10-12 grape tomatoes
  • 1/4 tsp garlic & herb Mrs. Dash (or to taste)
  • salt and pepper to taste

Nutrition Facts: 258 calories, 16 grams of fat (2.9 saturated), 15 grams of carbs, 15 grams of protein, 6 grams of fiber.