Cookies & Cream Greek Yogurt Fruit Dip

This easy high protein, Cookies and Cream Greek Yogurt fruit dip only has three ingredients. It’s the perfect blend of Cookies and Cream protein powder plus high protein, low fat Greek yogurt. A little sugar free maple syrup to make it extra sweet, and you have a perfect afternoon treat. The clip from my recent cooking segment: This recipe did not start out as a fruit dip! I started eating Greek yogurt plus protein powder during my bikini prep. I love Greek yogurt anyway, and the protein powder made it feel like I was eating dessert! It tasted like pudding. […]

Healthy Cheesy Chicken Dip Recipe

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This low fat, healthy cheesy chicken dip recipe is bowl licking delicious! Seriously. I licked the bowl. This dip is made with low fat cheese and canned chicken to give you 22 grams of protein, 7 grams of carbs, and only 4 grams of fat! Why I made this chicken dip I started seeing posts for healthier buffalo chicken dip on Instagram and in my Facebook feed. While it looked delicious, I actually don’t like hot or spicy foods. I wanted to make a variation of the buffalo chicken dip, but leave out the hot sauce! So, that’s exactly what […]

5 Steps to Calorie Counting for Weight Loss {With Printable calorie planner}

The most effective method to lose weight is to create a calorie deficit. This is the ultimate guide to getting started with calorie counting for weight loss. Some people find success losing weight by a variety of diets. In each case, they’ve found the most pleasurable way for their lifestyle to eat fewer calories. For some people, creating a calorie deficit is easiest when they Limit or restrict carbs, Eat low fat, Practice intermittent fasting, Eat vegan, Eat gluten free, Follow a meal plan, Count macros, Practice portion control Eat three meals a day and no snacking Follow a specific […]

100 Calorie Healthy Apple Crisp {Ready in 2 minutes!}

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This healthy apple crisp is a simple cinnamon and sugar baked apple with a crispy top. It takes 2 minutes in the microwave and then a crispy caramel rice cake crumbled on top. This apple dessert is low in calories because I used a zero calorie sugar substitute and a caramel rice cake for crunch. Why should you make this healthy apple crisp? 1) Baked apples are delicious! For as long as I can remember, I’ve loved cooking apples with cinnamon and sugar in the microwave. I think it’s just as tasty as apple pie. The sweet, warm apples with […]

Best High Protein Overnight Oats {without protein powder}

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Add extra protein to your overnight oats by adding Greek yogurt and almond milk! This low calorie recipe has 13 grams of protein and 188 calories, for a great way to start your day. We have raspberries! That’s right. Our lack of gardening skills didn’t stop these raspberries from showing up in our backyard, and I couldn’t be more excited. They are so ripe they practically melt in your mouth! The raspberries, plus a chat I had with my running partner about the perfect pre-run foods, inspired me to make some high protein overnight oats. What are the macros and […]

5 Secrets to Weight Loss from 10,000 Successful Losers

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Find out the common advice from over 10,000 people who have lost weight and kept it off! The National Weight Control Registry is a treasure! Unlike claims of weight loss from fad diets, the registry gathers information from people who have lost at least 30 pounds and kept it off for a year or more. The average member of the registry has lost 66 pounds and kept it off for 5.5 years! The Weight Loss Findings The cool thing about the registry is they interpret the data in an unbiased way, with nothing to sell and no hidden agendas. And, […]

Printable List of Low Calorie “Free Foods” For Weight Loss

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While trying to diet and lose weight, it’s helpful to have a list of foods that are so low in calories, they are of called, Free Foods. This printable list of 41 ‘free foods’ can help you with your weight loss goals. Including these in your diet can help you to feel satisfied with fewer calories. Why You Should Have a list of free foods It’s always helpful to visually see a list of low calorie foods. These ideas can trigger new ideas of foods you like that you may not have thought of. You can also use the printable […]

Top 17 Protein Toppings for Rice Cakes

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At only 35 calories, rice cakes can create the perfect base for some high protein toppings. I started eating more rice cakes during my bodybuilding and weight loss the past 6 months. Many fitness enthusiasts such as bodybuilders like rice cakes because they are low in calorie but have just the right amount of carbs to fuel a workout, without going over on their macro nutrients. Are rice cakes healthy? Rice cakes are extremely healthy with only two ingredients: Rice and salt. You’ll find very few people who have allergies or an intolerance to rice. Rice cakes are easy on […]

21 Best Low Calorie Road Trip Snacks

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Take this list to the store if you are packing for your next road trip! These low calorie road trip snacks must be on your list! Road trips can make me nervous about sticking to my diet because I love snacking while I drive! But, as long as I can find some low calorie road trip snacks to bring, I usually return from the trip without gaining the weight I took so long to lose! We just got back from two consecutive weekends of road trips in Utah. The first was to visit with my family in the St. George/Zion […]

Best Almond Maple Fudge Recipe {Healthy No-Bake Treat}

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This healthy almond maple fudge was made with almond flavored coconut butter, 100% pure maple syrup, and cashew butter! So yummy and good for you! If I’m being real, I generally don’t love to create desserts (like maple fudge) that are high in calories. I’m too weak, and want to eat the whole batch. I prefer my desserts under 100 calories! I made an exception for this maple fudge though, because the ingredients are just so dang good for you! And once in awhile, it’s OK to trade calories for some good fats and delicious desserts! So, with this one, […]

My Bikini Weight Loss Transformation

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This is my 6 month journey from 122 ~ lbs to 105 to get into a bikini. But first, you can read part 1 of how I lost weight from my highest weight here. The last two years I’ve been struggling with a mid-life crisis. Two of my kids have already left home, and I’m one year away from being a total empty nester. The transition from full motherhood was more difficult than I imagined. So, to get past the lack of direction, I decided I needed to start living a more interesting life. I wanted to start checking things […]

Healthy Homemade Froyo Recipe

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With 100 calories and 7 grams of protein, this homemade froyo recipe will be your next healthy treat! What is Froyo? Froyo is an abbreviated way to say Frozen Yogurt! I remember when Frozen yogurt got popular in the 1990’s as a healthy alternative to Ice cream. Not only did Frozen yogurt shops start opening up every where, but frozen yogurt found it’s way into grocery store shelves as well. It was, and still is a great alternative to Ice cream. Although low fat isn’t quite as trendy any more, low fat foods tend to have fewer calories. That is […]