My Story, Recipes

Caffe Latte Shake

1/2 cup of cold brew

1 scoop of protein powder

6 ice cubes

Blend and serve! 🙌🏻😽😻New favorite way to drink my meal replacement shake yummy 😋 lunch

Fitness, Recipes

Hemp Pro 50 Protein Powder



  • Raw, whole food made with a single ingredient – hemp!
  • Tastes great! Blends well with your favorite smoothie ingredients!
  • A complete plant based protein great for vegan/vegetarian diets.
  • Incredibly nutritious – per 30 gram serving, HempPro 50 contains 15 grams of easy to digest, plant based protein, 7 grams of fibre and 2.6 grams of Omegas.

Manitoba Harvest HempPro 50® could be called the ‘essential’ protein powder. It contains protein (all the essential amino acids), fibre (essential for digestive health) and omegas (essential fatty acids) in one nutritious package.

  • HempPro 50 contains 15 grams of plant-based protein, 7 grams of fibre and 2.6 grams of omegas per 30 gram serving.

Todays Smoothie was

4 tbsp of Hemp 

1/2 cup mixed berries

apple juice/orange/water based ( 1 cup)


Quick Tip Tuesdays

Okay so I know during the week life can be hectic,  especially me I go to school full time and work two jobs at the gym and I’m also Social Media coordinator for my Dad’s business trust me I know crazy… but anything to make my life easier is always a plus! So from now on on Tuesdays I’ll be posting quick tips on health, beauty, food ect. It’s little things that everyone can try or do themselves that I’ve been practicing.

So for this week’s Quick Tip Tuesday:

How to make Black Coffee Delicious! 

I’m not a black coffee fanatic my taste buds haven’t quite gotten there yet, I’m only 21 ok so give me a break,  but I have been trying to ease myself into it. Also black coffee doesn’t have as many calories as my white chocolate mocha cream filled usual.. so what to do?

Step one: Add one to two tablespoons of Cinnamon to your coffee grounds before brewing! Easy as that the aroma from this will have your mouth watering in seconds you won’t be able to contain your self from drinking the whole pot.

By brewing your cinnamon with your grounds it gives it a nice taste very subtle, but effective I love it and drink my coffee this way every morning,  to top it off I use a few squirts of my agave nectar or stevia packets for a natural sweetner! It’s quick and easy and COST EFFECTIVE seriously your saving money of buying creamer and on calories!  Give it a try it works also with other spices as well so if your not a cinnamon fan try pumpkin spice or allspice and most of these are full of antioxidants too!
So happy Tuesday everyone!
Xoxo – Nicole



Food for the soul

Lately I’ve been going all organic and as a college student it can be hard because going organic sometimes is expensive but I’m a bargain shopper so I’ll be posting about how to eat healthy on a budge. Each week I’ll post new healthy foods to try and recipes to use them in. One thing I’ve found lately that is a fruit full on nutrients and anti oxidants is Pomegranates! They are great and I’ve found many uses for them. I’ll post the best way to open up and get the seeds out of the Pomegranate.

Health Benefits of Pomagranate:

-The fruit is moderate in calories; 100 g provides 83 calories, slightly more than that in the apples. It contains no cholesterol or saturated fats.

-Regular consumption of fruits in the diets boosts immunity, improves circulation, and offers protection from cancers.

-Pomegranates contains approximately 50% of your daily recommended vitamin C.

The best way to get the seeds out without making a mess is to:

1. Cut the pomegranate in half then those halves break them apart so you have four pieces.
2. Get a bowl and fill it up halfway with water, holding the fruit under water break sections apart with your fingers separating the seeds from membrane the seeds will sink to be bottom.
3. Discard the skin and membranes, drain the seeds and dry on paper towel then you can place your yummy seeds in a container and save for later use or eat them now!

Remember your bodies are not your own, so honor them by feeding your souls with good nutrients!





Tips on Grocery Shopping

Tips for Healthy Grocery Shopping:


  1. Stick to the outside isle of the store because that where all the natural and freshest foods are.  Fill most of your cart with  fresh produce such as fruits, vegetables, lean proteins and dairy items then venture down the center aisles to stock up on staple goods like whole grains, beans, vegetable, soups, canned tuna ect.
  2. Read the ingredient list. If you are not sure how to pronounce it then its probably not good for you, those ingredients help the foods shelf life, now the additives aren’t harmful to you but digesting those additives isn’t the best for a healthy organic lifestyle. When shopping check the list of ingredients every time. Marion Nestle, a professor of nutrition at New York University, says that almost always, the shorter the better.
  3. Be sure to check the “serving size” and “servings per container” lines. The yummy cereal you may eat for breakfast may say it contains two servings and you’ve been eating that in one sitting, thinking it was only one serving always always ready labels closely.
  4. Don’t be deceived by labels that say “wheat bread”, make sure you once again check the ingredients for “whole wheat, or “whole grain”.
  5. If you see any of these words in the labels of your foods, put them down and try and find a replacement with more “natural” products: 
  • Hydrogenated
  • High-fructose
  • Enriched
  • Sugar Alcohols
  • Any words that sound like chemicals than food
    1. One of the best keys is to “NEVER GO SHOPPING HUNGRY” Yes its a key factor that can help you stick to your list and to stop yourself from grabbing everything you see. Have a little snack before or go after you ate dinner so you know you stomach hunger won’t distract you.
    2. Don’t go for “Fat Free” that just means it will be loaded with artificial sugars, additives to replace the fat and it is harder for your body to process “fake sugar” than it is real raw sugars.
    3. Skip the processed meats and packaged meats such as they are full of preservatives, go straight to the meat counter and get natural grass fed meat and free range chicken. If you can’t buy those, buy meat with very little fat, because the toxins are stored in the fat.
    4. Stay away from fruit juices, its just one huge sugar rush, but a great alternative I love is coconut water, or natural teas such as green tea or black tea you can buy it in family bags and brew it yourself, add fresh fruit to help sweeten the flavors.
    5. If your wanting something sweet switch to dark chocolate, I buy dark chocolate kisses and grab one when I need my sweet tooth fix it is so delicious and a healthy source of anti-oxidants too. Mix that up with a piece of fruit and it taste even better, my favorite are sliced strawberries and a piece of dark chocolate can you say heaven. 

Spagetti Squash Lasagna

This dish is so yummy your guest will be wanting not seconds but thirds… and some to take home!
Spagetti Squash is a great way to get in your veggies, its low in calories, has the texture of real spaghetti without all of those heavy carbs. Now I’m a huge Italian fan but with that comes bread, bread and more bread so many unnecessary carbs your body does not need. So after searching the web I came across this no carb recipe and since then I’ve created several other dishes with it, my favorite being the lasagna! Its quick and easy take about 30 mins in all to prepare and cook and of course its doesn’t costa fortune to make.


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-Whole Spaghetti Squash (got mine at Walmart)
-Jennie-O Turkey Italian Sausage Hot (optional you can use reg. sausage of your choice)
-One can of Hunts Garlic & Cheese Pasta Sauce
-Bag of Mozzarella Cheese Shredded (get the bigger bag you”ll need it to cover the whole pan)
-Part Skim Ricotta Cheese Skim

Preheat Oven: 375

Instructions for cooking Spaghetti Squash:

-Cut the spaghetti squash lengthwise (you can remove the stem first, but don’t cut through the ends.)
Scrape out the seeds and fibers using a large spoon. Again, be careful not to break through the ends.

-Take one of the halves and put it cut-side-up in a close-fitting microwave dish (such as an oval casserole.) You want it to be as stable and as level as possible. If it isn’t, cut a very thin strip of skin from the bottom.

-Pour 1/2 cup water into the hollow of the squash itself (not into the dish), then place the other half on top cut-side-down.

-Carefully place it in the microwave and cook on full power. A small squash (under 1 1/2 lbs) will take about 10 minutes to cook. Once its soft scrap the Spaghetti Squash out and into a separate bowl to use for later.

-Brown your sausage on the stove, make sure to drain any grease that has form, set aside for later.

-ladle 1 cup marinara sauce on the bottom of square pyrex
-top with cooked spaghetti squash and spread evenly
-mix ricotta cheese
-spread on top of spaghetti squash layer
-Add in your sausage sprinkle evenly over spaghetti
-top with the rest of the marinara sauce
-Sprinkle the Mozzarella Cheese evenly over marinara sauce
-Bake for 20 minutes covered


Pumpkin Banana Spice cookies

These cookies are gluten free and low calories

– 2 old bananas (work best for mashing) can use new if you like
– 1/2 cup of pumpkin purée
– 1 cup of oatmeal
– 1/2 tsp of Cinnamon
– 1/2 Tbsp of honey (optional for sweetness)

Preheat oven: 350
Time: 16 mins

Baking instructions:

Add all ingredients into a medium sized bowl

Mash your two whole bananas into a puree, add to the mixture

Once you’ve mixed all the ingredients, place a spoon sized portion on a greased cookie pan, don’t forget to grease it or you’ll be stuck scraping off goo!

Bake them for 16 mins at 350 once again.. If need longer make sure to check they will be a soft texture because of the bananas.

This makes about 16 cookies
I made two batches, depends on the size of your cookie sheet.