Cookie jar desserts for breakfast


I have one thing to say: STRESSED spelled backwards is DESSERTS.  Who says you can’t have cookies and pudding for breakfast and still keep your FitLife goals? 

I’ve teamed up with SimplyDelishNatural to bring you the most delicious, cookie-inspired flavors from my no-bake recipes, transforming them into healthy, nutritious pudding oats. These recipes are perfect for those mornings when you want something sweet and satisfying without compromising your health goals.


Mouth-Watering Flavors to Start Your Day Right

Here are some of the flavors you can look forward to:

  1. Oatmeal Peanut Butter Chocolate Chip

    • A delightful blend of creamy peanut butter and rich chocolate chips, perfect for a protein-packed breakfast.
  2. Salted Caramel Chocolate with Toasted Coconut

    • Indulge in the sweet and salty combination of salted caramel and chocolate, topped with the exotic crunch of toasted coconut.
  3. Lemon Sugar Cookie with Protein

    • A zesty and sweet treat that...
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The Sticky Caramel Mindset - Why it’s the secret sauce to health goal success


 Aging gracefully is something we all aspire to achieve, yet sticking to the habits that foster our best selves can be challenging. New Year's resolutions often fade, and diets are abandoned at the sight of tempting snacks. The true challenge lies not in the actions themselves, but in our mindset and approach. Today, we will explore why mindset is critical and how you can cultivate a mindset that supports lasting positive change.

The Power of Mindset

At the time of this writing, I am three weeks out from my next bikini competition. As an NPC masters bikini athlete, I can attest to the discipline required. For the past 24 weeks, I have maintained a strict diet and rigorous workout regimen. This journey hasn't been easy. Avoiding certain foods and showing up for workouts even when I didn’t feel like it has required a strong mindset.

Remembering Your 'Why'

Understanding your ‘why’ is crucial. It keeps you anchored and accountable. For me, the goal of performing...

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The Importance of Safe Cookware in a Healthy Lifestyle

Uncategorized Jun 03, 2024

The Importance of Safe Cookware in a Healthy Lifestyle

When it comes to maintaining a healthy lifestyle, diet and exercise often take center stage. However, an often overlooked but crucial element is the type of cookware we use to prepare our meals. Safe cookware is essential not only for the quality of our food but also for our overall health. As a chef, but more importantly, a healthy living advocate, let me share why safe cookware is so important to your overall journey:

1. Avoiding Toxic Chemicals

Many types of conventional cookware are made with materials that can release toxic chemicals when heated. Non-stick cookware, for instance, often contains perfluorooctanoic acid (PFOA) and polytetrafluoroethylene (PTFE), substances that can break down and release harmful fumes at high temperatures. These chemicals have been linked to various health issues, including thyroid disease, chronic kidney disease, and certain types of cancer. Choosing PFOA-free and PTFE-free cookware, such as...

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Unwrap the Gift of Health: Wild Caught Cod with Spring Greens en Papillote

Imagine a meal that’s high in protein, super low in calories, and practically fat-free—a perfect spa or bikini prep meal. Enter the Wild Caught Cod with Spring Greens en Papillote. This dish is not only nutritious but also a culinary delight, offering a symphony of green spring veggies like green onions, asparagus, and celery, all topped with my soon-to-be-revealed Superfood Sprinkle. I can't wait to share this versatile and nutrient-dense blend with you!

One of my favorite techniques for cooking fish without oil or butter is en papillote. This method keeps the moisture and flavor locked in, creating a juicy, flavorful fish dish that's incredibly healthy. And the best part? It's easy to prepare and perfect for your Memorial Day Monday meal prep rotation. Remember, abs—and good health—are made in the kitchen!

With this meal, we also honor all the brave souls who sacrificed everything for our freedom. May God bless and protect their families.

Here's the recipe to...

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Why You Should Stop Buying Store-Bought Almond Milk and Start Making Your Own!


If you’re still picking up almond milk from the store, it's time to rethink your choices. Store-bought versions often contain:

  • Mostly water
  • Fillers and stabilizers
  • Preservatives
  • Packaging

Why settle for less when you can make your own clean, fresh almond milk at home? It’s easier than you might think and infinitely healthier.

Make Your Own Clean Almond Milk


  • 1 cup raw almonds
  • 4 cups water
  • 1/2 tsp pure vanilla extract (I used organic Rodelle Vanilla)


  1. Soak the Almonds:
    • Soak 1 cup of raw almonds in water overnight or for at least 8 hours. This softens them and makes them easier to blend.
  2. Blend:
    • Drain and rinse the almonds, then place them in a high-powered blender.
    • Add 4 cups of water and 1/2 tsp of pure vanilla extract.
  3. Blend Until Smooth:
    • Blend on high until the almonds are finely ground and the mixture is smooth. This usually takes about 2 minutes.
  4. Strain:
    • Using a nut milk bag or a fine mesh strainer, strain the almond milk into a...
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Transforming from the Inside Out: How Self-Care in My 40s and 50s Led to the Best Version of Me

People who knew me then say, wow, what did you do??

And I say, I wish I knew in my 20’s what I know now.

Thank GOD I got enlightened on self-care in my 40’s and 50’s because I feel better now than I ever have. Just a testament that it’s never too late.

These beauty shots are a daily must for me and help with so many things, from sound nutrition and super foods to helping joint health, recovering from a torn ACL and visibly improving my hair, skin and nails. I don’t think they’ve ever been this strong in my whole life.

But what you don’t see is the transformation that happened on the inside.

I am so much more self-confident, comfortable in my skin and joyful in my every day life because I know who I am and who I belong to.

You deserve to feel your best right at this moment, and remember, it’s never too late.

Here’s how to make my Hair, Skin, Nails Beauty Gels:


  • Using individually portioned molds or a silicone ice cube...
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Unveiling FoodPreneurs: Episode 1 with Martin Pamensky on The Real Dish


Welcome to "The Real Dish," where culinary innovation meets entrepreneurial spirit. As a seasoned veteran of the food industry and the inventor of the Eat Cleaner brand, I am passionate about healthy eating and supporting fellow entrepreneurs. In our monthly series, "FoodPreneurs on The Real Dish," we delve into the inspiring journeys of visionary food producers. From humble beginnings to groundbreaking innovations, join me as we uncover the passion, perseverance, and palate-pleasing creations of these food pioneers.

In our debut episode, I sit down with Martin Pamensky, CEO and President of Stanmar International, the force behind popular brands such as Ceres Juices and Simply Delish. Discover how this South African entrepreneur reinvented the instant dessert category, creating guilt-free, delicious treats that have captured America's heart.

A Journey from South Africa to Global Success:

Martin Pamensky's journey began in South Africa, where he owned an ice cream dessert...

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Ignite Your Metabolism: Unleashing the Power of the Thermogenic Effect

Uncategorized May 23, 2024

Ignite Your Metabolism: Unleashing the Power of the Thermogenic Effect

Hey fitfam! Are you ready to turn up the heat on your fitness journey? Today, we're diving into the sizzling world of the thermogenic effect and discovering how to maximize it for ultimate fat burning. 

Let's get fired up and learn how to harness this powerful process to boost your metabolism, shed those extra pounds, and feel abs-olutely fantastic.

What is the Thermogenic Effect?

The thermogenic effect is your body's natural calorie-burning furnace. It's the process by which your body generates heat (thermogenesis) and burns calories as a result of eating, physical activity, and metabolic functions. Imagine your metabolism as a fire – the more you stoke it with the right fuel, the hotter it burns, and the more calories you torch. Sounds amazing, right? Let's explore how to fan those flames and maximize this effect to achieve your fat-burning goals.

Fuel Your Fire with Protein

One of the best ways to...

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Nuthin' but L💖VE for the people you love! - Glazed Bundt Cake Recipe


There's something truly special about baking for the ones you love, and this Glazed Bundt Cake is the perfect way to show appreciation. With a bright pop of citrus, a subtle hint of almond, and a delicious orange glaze, this cake is sure to delight. Plus, it's gluten-free, sugar-free, keto-friendly, and non-glycemic, making it a guilt-free treat that everyone can enjoy!

Why You'll Love This Recipe

This cake stands out not just for its flavor, but also for its health benefits. Sweetened with monk fruit, it won't spike your blood sugar and fits perfectly into a keto diet. It's a delightful way to celebrate special moments with loved ones, especially those who are mindful of their dietary choices.


For the Cake:
- 2 1/3 cups all-purpose gluten-free flour
- 1 tsp baking powder
- 1/2 tsp baking soda
- 1/2 tsp salt
- 1 Tbsp orange zest
- 1/4 cup coconut oil, softened
- 1/4 cup unsalted butter, softened
- 1 cup monk fruit sweetener
- 2 large eggs, room temperature
- 3/4 cup plain Greek...

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Clean Fat Burner Lemonade


If you’re looking for a refreshing drink that not only tastes great but also helps you burn belly fat and boost your metabolism, look no further! My Clean Fat Burner Lemonade is the perfect solution. It's easy to make, incredibly refreshing, and packed with ingredients that support your fitness goals. 

How to Make Clean Fat Burner Lemonade


- 1 cup filtered water

- 1/2 cup ice

- 1/2 lemon, cut into wedges (use the skin too!)

- 1 tablespoon Coconut Lime Trim (CLA liquid from Modere)

- 1 teaspoon stevia or your favorite zero-calorie natural sweetener


  1. Prepare Your Ingredients:

   - Start with 1 cup of filtered water and add 1/2 cup of ice to it.

   - Cut a 1/2 lemon into wedges. Be sure to use the skin as well, as it contains valuable nutrients and adds extra zest to your drink.

  1. Add the Magic Ingredient:

   - Add 1 tablespoon of Coconut Lime Trim. This CLA liquid from Modere is key to helping burn...

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