Recipe: Unguilty Pleasure – Yummy Protein Cake in a Cup

My first blog of 2018 …. and it’s a recipe.  I’m in crunch mode – I’m taking the kids and I to Cuba in no less than 5 weeks …..

The other day, I had the sweetest tooth after dinner and immediately after eating a yummy healthy dinner, I dug right into a Caramel Sea Salt Cake from M&M’s – omg! talk about the most amazing thing of life!

Then I read the label (after I ate it) and omg’ed again!  The Nutritional Facts blew me away, ugh!!!!

  • Calories 510
  • Fat 24g
  • Cholesterol 125mg
  • Sodium 630mg
  • Carbohydrate 67g
  • Protein 6g

Yep, I just ruined my healthy day of eating and exercise by eating 510 cals in ONE dessert!

So, tonight after another yummy healthy dinner of veggie burger, whole wheat/kamut bun and a mesclun mix salad with mango, sunflower seeds, goji berries, feta and homemade balsamic vinegar dressing – I once again had a sweet tooth, I was about to ruin my 10,000 steps and healthy dinner by eating an unhealthy dessert – so instead,  I decided to make a healthy protein cup cake, that way I choose the ingredients, no preservatives and calorie count.

Ingredients:Screen Shot 2018-01-28 at 9.36.09 PM.png

  • 1 scoop IsaLean Creamy French Vanilla Protein Powder OR your favourite protein powder
  • 1/4 of banana (mashed)
  • 1 tsp Jif peanut butter
  • Cinnamon to taste
  • Water

Nutritional Facts:

  • 1 scoop IsaLean Creamy French Vanilla Protein Powder contains 12 g undenatured protein, 4 g of dietary fibre, 23 vitamins and minerals  = 120 calories
  • 1/4 cup mashed banana = 23 cals
  • 1 tsp peanut butter – 1 tsp = 33 cals
  • Cinnamon – 1/2 tsp = 3 cals

TOTAL:  179 calories


  1. In a small bowl add protein powder and cinnamon – mix
  2. Add in peanut butter, mashed banana and water –  make it the consistency of batter
  3. Mix all ingredients together.
  4. Microwave for 2:00 mins – depending on the strength of your microwave you may need 2:30 mins.
  5. Remove from microwave oven and enjoy your low cal dessert!

I didn’t have any IsaDelights or dark chocolate or I would have added one on top to melt (yum!)

I definitely could have dressed it up a bit more for its photo opp but honestly I just couldn’t wait to dig in!

Try it and let me know what you think!


T xo

Welcome to My Life

It’s been awhile since my last blog.  I’ve started and stopped so many different blogs but for some reason or another never brought myself to finish them.


Today, I invite you on a little journey … Like so many of us, I started strong this past January with the New Years resolutions and the “2017, get ready to be owned!” mantras, but like so many others, mine fell apart shortly after declaring my owning 2017.  It’s no surprise that ONLY 9.2% of us who make resolutions in some way, shape or form feel they are successful in achieving their resolution (weight loss topped the list of 10 at #1 btw).

A year and a half ago I did not struggle with body image issues or self esteem issues. I liked going out and dressing up.   I was 5’6″, 122 lbs and I had boundless amounts of energy.  I loved life and was always up for taking on new challenges.  I ate pretty clean (but definitely wasn’t too hard core), I worked out occasionally (I’ve never been a huge gym person) but I was definitely always active.

We moved West around that time and likely as a result of adjusting to new surroundings,  dealing with life circumstances and making poor food choices I began to gain weight.  At first it was like 1 lb here, 2 lbs there – my attitude was like “well, when in Rome”.  At first I didn’t really notice the weight gain, I mean I work from home and I live in leggings and Lulu Lemons.  I knew my clothes were getting tighter, but that just depressed me even more, so I just said “hey wanna grab some wings and pints?” – see WRONG choice lol .

“Your attitude determines your altitude!” ~Denis Waitley

None of my clothes fit and the few that did were pretty darned snug (thank you leggings!).  I had no energy, like it was zapped and this was after my severe anemia had resolved itself with 9 months of iron supplements.  I started getting depressed about the amount of weight I had gained. I didn’t know how much cause I wouldn’t dare hop on the scale.

I finally decided to give my head a shake and get my self together, start treating myself better and taking responsibility for my life …. MAKE ADJUSTMENTS NOT EXCUSES!


So, I ordered what I refer to as my “superfoods” and joined a 16 week body transformation challenge to hold myself accountable. The day I took my measurements and weighed myself for the first time in a year and half, I almost started to cry,  literally –  ok, to be totally truthful, I cried and not only did I cry – I sobbed – uncontrollably – it was worse than I thought. I had gained 35 lbs!  Count them …. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 31, 32, 33, 34, 35!

Ok, so I gained 35 lbs, it’s not the end of the world – I gotta make changes, and work hard.  But, this is DOABLE – anything worth having is worth working for.  If it were easy, we’d all fine specimens.

I made changes in things like my coffee. I switched from a large Tim Horton’s double double (280 cals) to a product that is healthy and frankly tastes waaayyy better and is less bitter – and contains green tea extract, trace minerals, and coconut oil – I can even drink this one black so buh-bye sugar and cream.

I’ve also switched from taking a caffeine pill or pop/soda (synthetic) to an energy shot (drink) that is full of adaptogens (ideal for combating stress, providing clarity, and promoting physical performance, energy) and it contains a naturally sourced caffeine derived from green tea and yerba mate.  I did a lot of research before choosing – when shopping for caffeinated beverages, here’s a useful tip: If you see the word “caffeine” on the ingredient list, that means it’s synthetic. If natural plants containing caffeine are added, you will see the actual name of the botanical, such as guarana, yerba mate or green tea.

In the 1.5 weeks that I’ve chosen this superfoods regime and made small, but important choices, I’ve lost 5 lbs.  This is not water weight either, because I drink 1/2 my body weight in water daily (so three of my 24 oz water bottles).

How many of you out there are experiencing this right now and wanna do something about it?  How many of you feel like you’re not living your best life and wanna do something about it?

I’ll keep you updated as I progress in my journey …and hope you follow along.  Whatever excuses you may be using to avoid losing weight and getting healthy, get rid of them! There’s always something you can do and something is always better than nothing. Make some simple adjustments and get back in the game.


T xo





Recipe: Healthy Cinnamon Tortilla Chips

I’ve really been embracing this journey.  I’m on a quest for 2017 to drop this extra 15-20 lbs that I’ve put on over the past 15 months.

Eating healthy doesn’t have to mean not having good food, enjoy the food and enjoy the journey.

Today, I decided to make some healthy treats for my fiancé and I ….

TOTAL TIME:  18-20 mins, PREP 10 MINS,  COOK 8-10 MINS


  • 1 package whole wheat flour tortillas (you can also use flax or your other healthy faves)
  • Coconut Oil (melted)
  • Cinnamon sugar (I make my own using Stevia and cinnamon)
  • (on one portion I added Frey’s Premium Cocoa)



  • Pizza cutter
  • Grill/Basting brush (I use a silicone one)
  • Cookie sheet
  • Parchment paper




  1. Brush melted coconut oil over the entire top of tortilla.
  2. Sprinkle generously with cinnamon sugar.
  3. Cut into 8ths.
  4. Place onto a cookie sheet (I added parchment paper) and bake at 350 degrees till light brown (not too dark), approximately 8 to 10 minutes.




T xo



I’ll Take -20 Pounds For $200 Alex!

I’ve been feeling all kindsa crappy , the past few months,  since I put on some extra weight.  I definitely have become “Dauphinzed” (but in all fairness, had I lived somewhere else, the outcome would have been the same).  I’m not gonna lie,  I loved it – it was fun to let loose, eat what I wanted and not have to worry about counting calories and I got to eat chicken wings, I frigging love chicken wings!

I’ve found that it’s become a lot easier to gain a few pounds than it is to lose them these days. The foods that I ate without care in my 20s and 30s now stick to me (sigh). Combine that with not exercising as much I definitely ought to and getting out of my norm, habits and routines, it wasn’t hard to see where I was heading … Excess Pound Town!

I hadn’t stepped on a scale in months, but I knew that the clothes I wore while I lived in Toronto no longer fit me, and those that did were super tight (again sigh).   I estimated my weight gain to be around the 15 lbs mark (sigh again).

The thing with eating poorly is that it literally makes you feel like a big bag of sh@t.  We’ve all heard the old adage “you are what you eat” and we all know that what you eat and how you feel, have a close connection. I was noticing that I had decreased energy and stamina, I was feeling tired all of the time – like I just couldn’t get out of 2nd gear – I was perma stuck – but hey, I had chicken wings! lol

I want to get back to me, to being healthy, to eating healthy, quit with the junk food cravings, ditch the large double doubles and get back to my green teas.  Toss the diet Pepsi and get back to my yummy, nutritious  lemon/cucumber or strawberry and mint water.  I WANT MY ENERGY BACK! And guess what?  It’s not hanging out in a bag of Doritos (although I am quite fond of the sweet chilli heat flavour!). I know that I just have to  get back into my old habits.  When I eat healthy, I don’t crave junk food.

Most importantly maintaining a healthy weight is important for overall health and can help you prevent and control many diseases and conditions.

I decided to embark on a weight loss journey and get back to me.  I need to flush my body of these toxins and properly nourish it.  I need to get back my mental clarity and energy.

Last week,  I stepped on the scale — total weight gained 20 lbs!  20 freaking pounds in 14 months!  That’s 1.42 lbs gained per month!  Now, some of you say – “omg, like your still a normal size”.  True, that I am.  But, being a healthy weight for your body  (I have a small frame) is different for me than it would be for someone else and what makes you feel good is subjective and individual to the person.

For example:  I used the CDC calculator to determine my “normal” body weight.   Based on my height and weight, my BMI is 23.8, indicating that my weight is in the Normal category for adults my height.

But, it also says that for my height, a normal weight range would be from 111 to 150 pounds!  Like what?  A 39 lbs difference?

So that’s what I am trying to say.  I don’t feel comfortable at this weight, even though it is still within the “normal” range.  I feel more comfortable at my previous weight – which too is within the norm.


Anyway, back to my point … this is doable.  It’s only 20 lbs, if I dig deep I can totally lose this weight by making the same simple changes I had to, to lose it in the first place!


10 simple ways to kickstart your weight loss:

  1. Swap the to go order – stop eating out! And, for the love of all things holy – stop with the chicken wings!
  2. Skip the inside aisles – all the healthy goodness our bodies need are all contained on the outside aisles.
  3. Get fit in 12 – I’m not gonna lie.  I hate working out – we DO NOT get along.  I cannot begin to tell you the number of $$$$ I’ve waisted on unused gym memberships and workout videos.  So I opted for reality — I downloaded The 12 Minute Athlete (free on the App Store).  I have no reason to not do this 2x per day.  Heck, I may even do three!
  4. Kick the habit – stop with the empty calories in your large double double – a Large Timmy’s is 280 calories!  Opt for black coffee or green/white tea options
  5. Purge – purge your cupboards to make sure you’ve gotten rid of all of those yummy temptations!
  6. Pile on the veggies – I used to love pizza topped with arugula and yellow/red peppers – so switch to it rather than stuffed crust and pepperoni  (omg, Pizza Hut lunch, I’m gonna miss you! )
  7. Walk with Spot – or in my case, Ellie, even if it’s just around the block for 20 mins per day
  8. Cut out white starches – white bread, white rice, white potatoes etc.
  9. Drink +++++++ water
  10. Learn to love salad- I’ve always loved salads so this one is an easy fix. When choosing your leafy greens, the greener/darker the better! Opt for spinach, kale or arugula rather than iceberg lettuce.  Ps: stay away from Cesar salad. My fave salad right now is spinach, arugula, strawberries, watermelon, hemp seeds, chia seeds, spicy Thai tuna or Cajun chicken and Kraft Asian Dressing

These little things will start making a difference in no time at all.  Furthermore …. I added a little oomph to my journey!!!  AND because of it, I’m already noticing a huge boost in my energy levels, I feel like I have energy to burn and I’ve already lost 4.3 lbs.    I’m totally looking forward to the rest of this journey …. Stay tuned …


T xo


~ I wish I could lose weight as easy as I lose my keys, pen, cell phone, temper and even my mind