Coconut Oil Latte – Yum!

“Large Carmel iced coffee light with half and half and 3 sugars.” This is how I used to order my coffee every morning at Dunkin, lets just take a second to break that down.

Large French Vanilla Iced Coffee with Half and Half – 340 calories, 12g fat, 54g carbs, 49g sugars

Plus another 3 packets of sugar which is another 45 calories, 12g carbs, and 12g sugar!

Holy Crap!

I recently did some research on healthier ways to make coffee and found a really awesome recipe involving coconut oil which has so many great benefits and uses (I’ll make a separate post for all that info lol)

Coconut Oil Latte

  • 1 cup coffee
  • 1 tbsp coconut oil

Put both in a blender and pulse once or twice – all done! Sometimes I get fancy and froth 4 oz of almond milk to add and sprinkle some cinnamon on top – and if you need to add some sweetness a dash of organic stevia will do the trick but I think its awesome plain!

2 – Ingredient Pancakes!

The biggest reason I decided to lead a healthier life is because I wanted to set a good example for my daughter to follow. Can I make pancakes with white sugar, flour, and loads of butter, topped with chemical filled syrup? Sure, I can. Am I going to choose to do that? Heck no!

A healthy-minded momma, good friend of mine offered me this recipe and at first I figured these were going to be pretty gross, but they actually turned our really well, and my daughter LOVES them. She is about to be a year old so we can just hand her a plain pancake to nom on and she eats the whole thing – nothing more satisfying to a momma than seeing your little one LOVE the healthy food you give them. I figure if she grows up eating the healthy version, she wont feel like she’s “missing out” on something. These do come out thinner than a pancake but thicker than a crepe. Top however you please, I usually us some plain greek yogurt, a drizzle of honey, and some fresh berries!

Enjoy the recipe!


2-Ingredient Pancakes

Ingredients: 2 eggs, 1/2 banana

  1. Peel and cut banana in half. Mash the banana in a bowl   
  2. Separately whisk the 2 eggs. Combine with the banana and mix together. *you can add an 1/8 tsp of baking powder here  to make them a little bit fluffier    
  3. Each pancake should be about 2 tbsp (Don’t mind my 1/4 cup scoop)      
  4. Cook each pancake over medium heat until golden brown and then flip. This usually yields 5 silver dollar pancakes for me.   
  5. Add your toppings and enjoy!

The best time to start was yesterday, the second best time to start is right now

If I gave you access to 30 minute home workouts and color-coded food containers – would you be willing to try it?

You can put off taking the first step until you’re “ready” a million times, but it is never going to take you to the place you want to be in your life until you say “Enough. My time is NOW.”

I can’t tell you how many times someone brought me an opportunity to lose weight, even if it was just by the means of advice, and I wouldn’t take it, I just wasn’t ready yet. In April 2015 a good friend introduced me to the opportunity of being an online health & fitness coach, I signed up and bought a program and then did absolutely nothing with it – as I sit here now I promise that I wish I had started sooner.

Finally, in November 2015 I got tired of feeling awful, I wanted to be better for my daughter, I needed to pull myself out of debt, I had all these goals and zero positive outlooks on my life. So I took the plunge and made small goals for myself both physically and financially – and even if I didn’t lose the weight or I didn’t make any money, the positive outlook I have made on life through the personal development I have been enough to make my investment worth while.

There is never the perfect time to start, but as soon as you have that “ah-ha” moment and you realize that you need to make a change in your life you wont wait until the new year to better yourself, you wont wait until Monday to change your diet, you will start at that very moment.

If you’re looking for a motivation to get yourself moving, PLEASE contact me, the most fulfilling thing of all is helping others achieve their highest potential. If you’re looking help others better themselves, live healthy lives, and to make some extra money doing it, PLEASE don’t hesitate to contact me.

There’s an opportunity knocking on your door – are you going to answer it?

To IUD or Not to IUD? That is the question.

As some of you may have noticed, I gave birth to a beautiful baby girl 8 months ago (almost to the day) – and I chose the recently more popular IUD as my post-partum birth control. I’m horrible with remembering a pill every day and I’m really not into the idea of that birth control they imbed in your arm (way too syfy for me!), so I chose an IUD (Mirena) – have it put in and don’t think about it again for 5 years when I have it taken out (or when we wanna have baby #2 – whichever comes first). GREAT! I was thrilled, untilllllllll I’ve been busting my booty to lose this baby weight and it. will. not. budge. AT ALL. In fact, I keep gaining.

Now I’m no fool, as you can see in my last post, I’m well aware that I don’t eat perfectly – but I do go to the gym and eat 2 scrambled eggs with sprinkle of cheese for breakfast, grilled chicken and broccoli for lunch, and usually some form of meat and veggies for dinner, all properly portioned out, so my snacks here and there should really not be preventing me from total weight loss. I hold myself entirely accountable, every cheat goes right into My Fitness Pal, so does my fitness (connected via Apple Watch) so I see what my weekly calorie deficit is and it is almost always over 3500. So, WHY have I fluctuated by only a pound on rare occasion?

So one day my husband sees me getting super frustrated that I cant find the problem and says “hun, do you think it could be your IUD?” and after all it really is the only thing different from my pre-pregnancy life (other than me eating way better and exercising more which does not = weight gain). So I dove into some research and believe me when I say there are HUNDREDS of message boards about women who experience extreme weight gain or the inability to lose weight, I mean we’re talking women who have gained 30 lbs in under a year, all the way to 65 lbs over the length of 5. I swear to you if I didn’t need a doctor to do it I would have taken the damn thing out right then and there.

I wanted to lose weight long before I had a baby, so now instead of  30 lbs I want to lose 55 lbs. Believe it or not I’m not afraid of the journey but, I am terrified of not finding the right combination of fitness and nutrition to succeed. I get discouraged pretty quickly – the gym was way outside of my comfort zone and to put myself out there and still feel like a failure makes me really upset.

I’m having this sucker removed next Thursday – here’s to hoping that it’s the answer to my prayers!

Food Addiciton is Very, Very, Real

Today I came to a pretty startling realization. I have spent a lot of time and money on attempting to live a healthier lifestyle, to eat better, be more active, and truly nourish my body. I recently began a rigorous workout trainer (Pipehitter) designed by fitness star Ashley Horner, and it is by far no joke and contains a pretty strict meal plan. And I’ve been kidding myself into thinking that just because I’m not following the meal plan verbatim, that I am still watching closely what I eat.

This past weekend was a pretty big wake up call for me. I had finished the first week of my trainer and was just starting to get back use of my legs (seriously, leg day is not something for the faint of heart), and despite the agony I had put myself through at the gym and soreness in my legs, I was still eating crap. It was late and I was helping family prep for a wedding to take place in that back yard on Saturday and I intended on running to the supermarket to get a rotisserie chicken and frozen veggies to eat for dinner but, the store was closed. So, with a lack of truly healthy options at my disposal, I grabbed pizza. Normally, I wouldn’t really shun myself for this – one bad meal won’t make you unhealthy the same way eating one salad won’t make healthy – but it had more to do with what I ordered and the manner in which I ate it. I ordered two plain slices, a rice ball, and 3 squares of pepperoni bread. To make it worse, I was so embarrassed by the size of my order (and that fact that my cousin-in-law who was helping me with my trainer at the gym was inside the house) that I proceeded to eat half of my food in the car before entering the house. I was officially sneak-eating. That was when it hit me, I sneak eat all the time. Somewhere along the way I was introduced to potato salad at a BBQ and fell in love. Sometimes when I go to the grocery store I buy a small container, eat it, and then hide it under other garbage in my trash can so my husband doesn’t say anything to me. Or I’ll buy my husband snacks that he can eat (cookies/chips) since he has an incredibly fast metabolism, and then when he’s napping or not home, I’ll indulge. And then, like I have no idea what is happening, I will freak out when the scale doesn’t budge – or worse – it goes up.

I don’t know exactly what it is that triggers it, boredom, stress or laziness. But whatever it is, it is 100% the reason why I can’t lose the weight I’ve been dying to see melt off. I’ve been reading the book It Starts With Food by Dallas Hartwig and Melissa Hartwig, not necessarily with the intent of starting the Whole 30 diet, but because the book discusses the mechanics and psychology of eating. In a brief two page excerpt, Dallas & Melissa Hartwig explain the psychology of stress eating and suddenly it made all the sense in the world why I can’t seem to walk past that potato salad without taking some home. There’s nothing wrong with me and it is extremely common: my brain has a chemical addiction to food.

With a little bit of online research I found that food can be as addictive as heroin or cocaine. Highly palatable foods: those rich in salt, fat, and sugar, can make the brain release the same feel-good hormones (like dopamine) as addictive drugs. So, potato salad which is high in both fat and salt is a prime example of a food that could release a potential “high” for someone addicted to food.

Deciding to use the word “addict” to describe myself is a pretty big deal, but it also helps me understand why eating something so horrible for me can somehow make me feel so good, but that first step of eating something bad is the trigger of a very unhealthy cycle. Gives into bad food -> creates feelings of stress and guilt -> bad food releases feel good hormones -> therefore eats bad food all over again. What is the very first step of the 12-step program used to help drug addicts become sober? Admitting you are powerless to your addiction and that it has become unmanageable.

In an attempt to regain some control of my relationship with food, I purchased the book Food Junkies: The Truth About Food Addiction by Vera Tarman, MD with Philip Werdell. I can only hope that having a better understanding of my unhealthy relationship with food will eventually allow me to live a healthier life.

Skipping the Sugary Drinks

My husbands really awesome and HUGE family gets together almost once a week to jump in the pool and BBQ which means lots of beer (my favorite), iced tea (also my favorite), beans, potato salad, hot dogs, hamburgers, etc. (okay, so they’re all my favorite – but can you blame me?) Basically, sugar, starch, carbs and some more carbs – NONE of this is weightloss friendly.

Normally my first choice would be Arizona’s Raspberry Iced Tea, which is of course sold in those monster sized 23oz. cans. The nutrition facts on the back don’t seem horrible when you read that it contains 22g of sugar, until your realize that is for the serving size of 8oz – meaning that single can contains 63.25 GRAMS OF SUGAR! Um, I’ll have a little tea with my sugar please? My second choice would have been Snapple Apple, a 18oz bottle contains 47 grams of sugar.

According to’ article Does Sugar Turn Into Fat?, sugar is a form of a carbohydrate which can be used for energy, but if it is not used as energy shortly after consumption the body will store it as a fat. Now lets be serious for a second, who brings Iced Tea on a bike ride, a run, or a hike? No one. We pack water or a sports drink like Gatorade – which while it contains sugar and carbs, it also contains electrolytes that are naturally created by your body, like sodium (helps your retain hydration during physical exertion) and potassium. Gatorade is usually recommended for high-intensity activities for long lengths of time or in high-temp environments. (Drinking Gatorade vs. Drinking Water).

So, to avoid the temptation to pump my body full of more crap I’ve turned to infused water or flavored sparkling/seltzer water. Infusing water with flavor is really as simple as putting fruit or herbs in your water and letting them sit for a while – I’ve found that using frozen fruits releases the flavor faster. You can do this in any water bottle, but I would recommend a reusable water bottle (without a straw) or you can buy an infusion water bottle (which is what I have) made specifically for this purpose. Infusion water bottles usually come with a small plastic insert with holes for you to put your fruit into, however I like to use A LOT of fruit so I usually don’t use it (as you can see below), and it has small openings at the top that allow the water but no fruit to get through. I like to use a mixture of berries (usually raspberry, strawberry, and blueberry) and lemon.


As for the sparkling/seltzer water, it has taken me some time to get used to it, but its a great way to enjoy carbonation without the sugar content of soda. While I haven’t tried it yet, I see no reason why you couldn’t infuse fruit with plain sparking/seltzer water (maybe I’ll post an update on that later). So far my favorite flavor has been the Canada Dry Peach Mango flavor 🙂 Be sure to check the ingredients when choosing sparkling/seltzer water, I’ve found many that contain the artificial sweetener Aspartame that is no good for you (more on that later).


As I’ve said before, planning ahead can completely save you from the temptation of food that really isn’t very good for you. I haven’t quite gotten into the swing of prepping meals to bring with me on summer days, but it’s a work in progress. As far as avoiding the sugary drinks, it’s as easy as stopping in and convenience store and grabbing the seltzer over the iced tea. It’s all about making better choices.

I Ran My First 5k & Didn’t Die!

In my attempt to find a cardio activity that I would actually enjoy doing, I decided to join a program called RunStart that a local running group, Greater Long Island Running Club, has run for the past four years. It’s designed to encourage newbies to learn the proper way to become a runner – we meet once a week for an hour and are taught how to stretch before and after a run and then we run for about 20 minutes, all while seasoned runners critique our posture and form. They broke us down into three groups – beginner, intermediate and advanced – and since I’m brand new to this I’m a “beginner” or affectionately called the “run/walk” group because we do intervals of running and walking. The first week was 60:60 seconds run/walk then, 90:60 seconds run/walk, and last week was 2:1 minutes run/walk.

I am definitely struggling in some aspects, but my goal is to simply finish even if that means not making it through the whole run interval. Usually after the first minute of the run interval my “run” turns into more of a “jog/shuffle,” but I get it done. Amazingly (or stupidly – your choice), I decided to register for the Runner’s Edge – Women’s 5k this past Saturday and attempted to do the 2:1 run/walk interval. While my intervals really turned more into running as long as my body would let me (at some points only 30 seconds) and walking until I felt strong enough to run again – I finished (and thankfully not dead last). My time was 51mins 30.9 seconds and I was seventh from the bottom, but the biggest goal achieved was that I stepped WAY outside of my comfort zone and just got it done.


This is my “I ran my first 5k and didn’t die” selfie!

My knees cracked for three days and my attempt at a run on Monday was a bit of a joke (completing one mile in 20 mins) but I cant say that I wouldn’t do it again, or that running wont be a part of my life. I’ll just be adding a whole lot more stretching and bit more practice, even if that means going back to 1:1 minute run/walk. Practice makes perfect – right?