Sunday Shakeology – Iced Vanilla Latte

Some might call it a Rhode Islander thing, but my coffee’s and latte’s are always iced, never hot. I don’t like many hot beverages, really. And I enjoy probably 1 latte a year, but I start EVERY day off with an iced coffee.

Sometimes you go rogue though, and a latte hits the spot. The majority of them are not healthy, but hey, look! A healthy latte!🙂

This one keeps it super simple, but results in a super tasty beverage! Enjoy!




Sugar Free Saturday – Melanie’s Medley’s Vegetable Cream Cheese

A couple of weeks ago, I was craving a bagel with veggie cream cheese. I rarely eat cream cheese (I just as rarely eat bagels!), so a splurge once in a while doesn’t bother me, but cream cheese is so incredibly unhealthy, that even a one time splurge gives me pause. But the craving was so strong…

Enter Melanie’s Medley’s Vegetable Cream Cheese! With no artificial ingredients, and NO SUGAR, I was excited to give this one a try!

In comparison to Philly’s Vegetable Cream cheese, the differences are VAST… Philly’s does only have 1 gram of sugar, but it also only contains 2 grams of protein… Melanie’s has no sugar and boasts 8 grams of protein – a huge difference!

This is a great example of how you can still enjoy those splurges and make them count, and work for you.. not against you!

Have you ever tried this?


Food Swap Friday – Cacao Nibs for Chocolate Chips

I totally get it. I adore chocolate now, which is really funny because before my Diabetes diagnosis 6+ years ago, I hated it, and could probably count on one hand how many times I had consumed it. I remember my sister winning a 5lb Chocolate bar and being disgusted about it!

I didn’t like it then, but now I do… not ideal, but what can I do? That’s how things work… they usually become a helluva lot more appealing once they are dubbed “off limits” or “enjoy very sporadically”.

Luckily, my chocolate Shakeology does ease a lot of this, giving me the satisfaction of chocolate without as much sugar or carbs.

But sometimes, even Shakeology can’t satisfy the craving (luckily, this is a RARE occurrence or I would be in trouble!). Today’s swap enables you to get a richer, healthier form of chocolate, and in doing so, shave off 26.1 grams of carbs and add 7.8 grams of protein… I mean I am no math whiz, but those are pretty impressive numbers!

Plus, here are 5 reasons to consume cacao:

  1. Cacao contains the mood improver, anandamide – known as the bliss molecule, which creates a feeling of euphoria. Yay happiness!
  2. The antioxidant properties of cacao are also found to reduce insulin resistance and sensitivity in people with impaired glucose tolerance and smokers.
  3. Cacao helps reduce the stress hormone cortisol, and improves metabolism.
  4. Better digestion thanks to the fiber found in raw cacao, that stimulates the body’s digestive enzymes.
  5. Cacao boosts brain levels of serotonin, the feel good brain chemical. The benefits of cacao are proven to boost the brain levels of calming hormones and restore feelings of well-being.


Thursday Thoughts – What would you do…

What would YOU do if you knew you wouldn’t fail? I mean, don’t get me wrong – failure is not bad. You just gotta fail forward, thats all.

It’s the fear of failure that keeps many people from trying what they most want to achieve.

But what would you do if that something was a sure thing, there was no risk, it was guaranteed?

As an entrepreneur, I had to accept that failure was part of the game. Tough to swallow, but the uptick is that if you are willing to fail forward, you are that much closer, and failing really does give you perspective on just how badly you want something.

Don’t let failure stop you from trying, trying again, and trying again til you get it. That’s the only REAL failure, is not even taking the swing.



Workouts I Love Wednesday – CIZE

Before Country Heat, there was Cize, by Shaun T. Shaun could probably get me to do just about anything because he is so fun, and passionate, and infuses all of that passion and energy into every single thing he does.

Cize is one of my favorites because it’s fun, easy to learn, a great workout (I sweat like crazy), and the moves are catchy!

Have you ever tried Cize? Have you considered it? If you would like to try a sample workout via On Demand, I can set you up with a free trial – let’s chat!🙂


Tasty Tuesday – Shrimp, Leek and Spinach Pasta

Husband and I recently tried a new recipe, it was pretty simple, but very tasty!


Recipe is as follows:

  • ¾ lb Pasta (we used gemelli;  fusilli or any other short pasta will also work)
  • 2 Tablespoons unsalted butter
  • 2 leeks – halved lengthwise (white and light green parts only!)
  • Kosher salt and black pepper
  • 1 lb raw shrimp, peeled and deveined
  • Finely grated zest of 1 lemon
  • 10 ounces baby spinach
  • Heavy cream (to substitute heavy cream, melt 1/3 Cup unsalted butter and add to 3/4 Cup milk. If you use low fat milk, add 1 tablespoon of flour to thicken it.)


  1. Cook the pasta according to the package. Drain and then return it to the pot.
  2. Meanwhile, heat the butter in a large skillet over medium heat. Add the leeks, 1/2 teaspoon salt, and 1/4 teaspoon pepper and cook, stirring occasionally, until the leeks have softened (about 3-5 minutes).
  3. Add the shrimp and lemon zest and cook, tossing frequently, until the shrimp is opaque throughout, about 4-5 minutes more.
  4. Add the cream )or substituted milk mixture!), and 1/2 teaspoon salt to the pasta in the pot, and cook over medium heat, stirring, until slightly thickened, 1 to 2 minutes. Add the shrimp mixture and the spinach and toss to combine. Place lid over skillet to “steam” the spinach.



The recipe calls for heavy cream, however we used the substitute milk/butter mixture.

I grated some Parmesan cheese over mine because I like it with my pasta, but you don’t have to.

How’s it sound? Let me know if you try it!🙂

Sunday Shakeology – Pineapple Cheesecake

Holy smokes, this one is GOOD! I might be biased because I love cheesecake SO much, but YUM!

Not only do I love cheesecake, but I also love pineapple! Did you know that, aside from tasting sweet and delicious, pineapple is a wealth of health benefits due to its nutrients, vitamins, and minerals, including potassium, copper, manganese, calcium, magnesium, vitamin C, beta carotene, thiamin, B6, and folate, and bromelain, as well as soluble AND insoluble fiber. It is high on the glycemic index, but fine to consume once in a while – just go for fresh over canned!