4 ripe bananas, medium 1 1/2c plain oatmeal (dry-measured) 1 tsp baking soda 1 tsp cinnamon 1 tsp vanilla extract 2 tbsp flaxseed meal or ground flaxseed 4 egg whites 5 scoops vanilla protein powder spray oil Optional: 1/2c finely chopped pecans or walnuts Preheat oven to 375 degree F. Coat muffin cups with spray […]

Mick H. in California asks: “Hi Keri, how many crunches do you do?” I almost never do boring crunches! Instead, I am constantly mixing up my training by doing compound exercises. Compound exercises are multi-joint movements that work several muscles or muscle groups at one time. A squat, for example, requires core and lower back stability while engaging your […]

2 pieces Ezekiel cinnamon raisin bread 2 large egg whites splash of unsweetened almond/coconut  milk 1/4 tsp vanilla extract 1/2 tsp cinnamon 1 tsp coconut oil (will be solid at room temperature) spray oil Whisk together the egg whites, milk, vanilla and cinnamon in a bowl until thoroughly mixed. Preheat coconut oil in a non-stick skillet on medium-high […]

1 serving vanilla protein powder 6 oz unsweetened almond/coconut milk 3 gluten-free gingerbread cookies 1/3c frozen banana Sprinkle of ground cloves Sprinkle of cinnamon 1/8 tsp vanilla extract 3-5 ice cubes, depending on preferred thickness Add all ingredients to blender, milk first, and blend until smooth.

  4c organic skim milk, divided 1 (1 oz) package instant sugar-free vanilla pudding mix 4 whole eggs 1 tsp vanilla or rum extract 1/4 tsp salt 1/4 tsp ground nutmeg In a medium bowl combine 2 cups of milk and pudding mixture; stir well until thickened. Add remaining 2 cups of milk to the […]

Guilt-Free, Sugar-Free Hot Chocolate 1 tbsp unsweetened cocoa powder 8 oz skim milk 1 Stevia packet Heat in your favorite holiday mug and enjoy! For a more exotic twist (but not totally sugar-free), top with Cool Whip or stir with a peppermint candy cane.


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