Wake Up Wednesday: Protein Shake Recipe

Good Morning!!

I have been making more of an effort to be active and work out, and fueling your body after the gym is just as important as the actual workout. 30 minutes after your workout is the perfect time to promote muscle growth! I like to make a shake to drink after the gym that is filled with protein from various foods.


1.5 scoops of protein powder (this can be your choice of brand. I use Trader Darwin’s Vanilla Soy Protein Powder)


1 banana

1 Scoop Peanut Butter

Handful of berries (I use frozen blueberries, raspberries, blackberries and strawberries)

Almond Milk

1/3 cup of 2% Plain greek yogurt

1 Tablespoon coconut oil


Add all ingredients besides the almond milk to a small blender. Add enough almond milk to cover the contents of the other ingredients. Blend until desired texture. If the mixture becomes to thick, add more almond milk.

Clearly I could not wait to drink this smoothie!!





Trader Joe’s Favorites: Part 2!

Hello loves!

Today we talk Trader Joe’s once again because I have more favorites to share. I attempt to try something new every time I shop there (of the healthy variety) so I can switch up my meals. Clean eating can get somewhat boring, so it’s important to find the tasty and healthy items within a diet.

1. Trader Joe’s Fiber Bread – I love this bread because for me, with bread the heartier the better! This packs 6 grams of fiber per slice, and 5 grams of protein. For a 90 calorie slice of bread you really can’t go wrong here. There are little additives and I enjoy getting my whole grains with a slice of bread. Before my workout most mornings I will have 1 slice of fiber bread with peanut butter and a banana. (my apologies about the photo being sideways – I can’t seem to get it to rotate)

fiber bread

2. Trader Joe’s Fiber Cereal – I love this cereal with almond milk, chia seeds, and fruit (berries, banana, etc.) It packs 9 grams of fiber per serving and 6 grams of protein. I am a big cereal person but I feel I finally found a great healthy option that packs a lot of nutrients and whole grains that takes care of my cereal cravings.


3. Trader Joe’s Fruit bars with flax and chia seeds – Last time I raved about Trader Joe’s Fruit bars and I found another option that is very similar and tasty. This is packed with seeds and the fruit is a mix of fruit purees and juice concentrates, including apple, pear, elderberry, lemon, and strawberry. These again are at the .99 cent price point and is a great deal for a snack that is packed with nutrients.


Cheers to healthy eating!


Trader Joe’s Favorites

Good Morning!

Today we talk Trader Joe’s, my most favorite grocery store! First and foremost the employees at Trader Joe’s are extremely enjoyable to be around. Always smiling, and are attentive and happy to start up a conversation and offer suggestions. I truly just enjoying being at their retail locations! Grocery shopping can be a chore (at least it is for me) and Trader Joe’s makes it easier for me to care about the food I am eating.

So now that I have taken it upon myself to take more responsibility for what I am eating, I will share some of my favorite Trader Joe’s healthy options. I will make this a weekly post with some of my go-to items!

1. Trader Joe’s NonFat Vanilla Bean Greek Yogurt. I love this item because its 0% milk fat and you are getting the most out of your greek. I like that these yogurts are blended – not fruit on the bottom (other flavors include mango, strawberry, black raspberry, pomegranate, honey). 5.3 oz yogurts are .99 cents and a great edition to any lunch.

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2. Trader Joe’s Very Green Smoothie. This item packs a lot if Vitamin A and C, and is made with banana, mango, kiwi, and pineapple purees, juices and dried greens blend (which adds bonus nutritional value). This drink does have a lot of sugar, so drink in moderation. I like to take a sip as I am out the door to start my day.

 photo 1 (1)

3. Trader Joe’s Kale and Greek Yogurt Dip. I love this dip with veggies! It’s a reduced guilt find that packs the nutrition of kale and spinach, and is great for lunches with raw vegetables. Only 30 calories for a tablespoon!

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4. Trader Joe’s Fruit Bars. These bars only have TWO ingredients: Apples and Coconut. These bars kind of taste in between fruit leather and dried/dehydrated fruit. This is a quick snack I keep in my desk and gym bag to rid any sugar cravings. These hold a more hefty price tag at .99 cents each, but when choosing snacks these are a great option if you don’t have a piece of fruit with you and is not a processed granola bar.

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Cheers to health!