Wednesday, May 27, 2015


Biggest loser oatmeal & egg white pancakes. They say once you try these, you will never go back. tastes like French toast!
6 egg whites
1 cup rolled oats, dry
1 cup cottage cheese
2 teaspoons sugar
1 teaspoon cinnamon
1 teaspoon vanilla
In a blender, blend all ingredients until smooth. Heat a griddle or large non-stick skillet over medium-low heat. Spray with non-stick cooking spray. For each pancake pour 1/4 cup of batter onto griddle. Flip when they start to bubble. Cook until golden brown. Repeat with remaining batches, spraying the griddle as needed. Makes about 10 pancakes.

3 Ingredient Strawbery Frozen Yogurt

Are you wanting a delicious summer treat that won't pack on the pounds? I have absolutely enjoyed the simplicity of making my own frozen yogurt from home using a blender and just three ingredients. The best part of all? You can use any fruit you want! It does not have to be strawberries.

3 Ingredient Strawbery Frozen Yogurt


2 cups plain Greek yogurt
1 cup frozen strawberry slices (or fruit of your choice)
1/4 cup honey

In a blender, combine yogurt, strawberries, and honey.
Blend for 3 minutes or until completely smooth and there are no chunks of strawberry left.
Store in an air-tight container and set out at least 5 minutes before eating to soften up. (or place back into the blender-preferred)

Tuesday, May 26, 2015

3 Things to Do Before Baby Arrives! (WALGREENS)

3 Things to Do Before Baby Arrives!

Once baby arrives, cleaning your house will be the last thing on your mind. Honestly, you might not even get around to cleaning your house for a few weeks-if you are lucky!

You will be so busy enjoying your new bundle of joy that you probably won't give household chores a second thought. When the nesting stage hits around your due date, make sure to take advantage of it and get to cleaning! This also includes decluttering your home from things that are old, worn, or have been unused for the past year. 

During your nesting stage or perhaps a few weeks before, aim to make freezer crockpot meals. I started when I was 7 months pregnant and made around 15 meals and froze them to be thrown into the crockpot for later. Once my son was born, all we had to do was thaw a bag the night before, throw it in the crockpot, and eat!

I specifically loved making smoothie packs for breakfast. All you have to do is throw the ingredients in a zip lock bag and freeze.

2. Make sure you have all of the baby essentials. 

Before baby arrives is the time to make a checklist of all of the baby essentials you'll need for the arrival because once baby comes, you may not be able to think clearly.

There are some baby items that are great and helpful to have, but then there are some that are a total must have and that you shouldn't postpone getting.

My go-to baby essentials are: 
  • diapers, ointment, and wipes
  • formula (if needed)
  • breast pump
  • onesies
  • hats, socks, and mittens 
  • a nursing pillow
  • baby wash and baby detergent
  • swaddling blankets
  • spit up rags
  • crib with mattress
  • car seat and stroller
  • pacifiers
  • sleepsacks
The thing that I loved the most and that I am so happy to have had on hand after giving birth was a baby sleepsack. These things are so easy to put on and easy to take off. They are also super comfortable for sleep!

After baby arrives, you will be able to reevaluate and see what you and your baby truly will need.

3. Perhaps the most important of all-make sure that you and your immediate family members get up to date on your immunizations! 

Before I dedicated my life to health and fitness, I once worked as a nurse in a pediatric clinic. I gave immunizations on a daily basis! One of the most important shots given was the TDAP vaccine, which is also known as the Pertussis or whooping cough vaccine. 

Pertussis or the whooping cough is highly contagious and can be life threatening for infants and young children. It makes you cough so severely that it is almost impossible to eat, sleep, or even breathe. Some even get cracked ribs due to the coughing! 

According to the CDC, approximately half of infants less than 1 year of age who get pertussis are hospitalized and, worldwide, there are an estimated 16 million cases of pertussis and about 195,000 deaths per year. Since the 1980s, there has been an increase in the number of reported cases of pertussis in the US. Scary, isn't it?

Perhaps, the scariest thing about it all is that adults who have not had the TDAP vaccine are the ones who can transfer this illness to infants and small children. 

This is why pre-teens are not the only ones who need this vaccine-adults do as well!

I remember when I was pregnant with my son, I was asked specifically if I had taken the TDAP vaccine before and I had since I worked in healthcare. 

If you are pregnant, it is best to seek the vaccine during the 3rd trimester of your pregnancy to pass the protection on to your baby.  If you are planning to have your family over to help out with the new baby, I encourage you to talk to them about the vaccine-for your baby's safety. Yup, that even means the grandparents of the baby!

Walgreens is doing a great campaign right now with the United Nations Foundation in which Walgreens will donate a lifesaving vaccine to a child in need around the world. It is fast and easy-you don't even need an appointment to be seen. Just come on in whenever the pharmacy is open and they will set you right on up! As far as insurance, most shots are covered, including by Medicare. 

If you have any questions, feel free to visit the
Get a Shot. Give a Shot.® homepage for more details on how you can keep your family safe while helping other families in need.

Disclaimer: Donation currently valid for non-flu vaccinations. Aggregate donation of up to $1 million. Vaccines subject to availability. State-, age- and health-related restrictions may apply.

7 Day Muffin Top Weekly Workout Challenge

Day One
10 Reverse Crunches
10 Russian Twists
10 Side Jackknives
10 Side Planks
10 Bicycle Crunches

Day Two
15 Reverse Crunches
15 Russian Twists
15 Side Jackknives
15 Side Planks
15 Bicycle Crunches

Day Three
20 Reverse Crunches
20 Russian Twists
20 Side Jackknives
20 Side Planks
20 Bicycle Crunches

Day Four
25 Reverse Crunches
25 Russian Twists
25 Side Jackknives
25 Side Planks
25 Bicycle Crunches

Day Five
30 Reverse Crunches
30 Russian Twists
30 Side Jackknives
30 Side Planks
30 Bicycle Crunches

Day Six
35 Reverse Crunches
35 Russian Twists
35 Side Jackknives
35 Side Planks
35 Bicycle Crunches

Day Seven
40 Reverse Crunches
40 Russian Twists
40 Side Jackknives
40 Side Planks
40 Bicycle Crunches

Reverse Crunches
  1. Lie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor.
  2. Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor.
  3. Move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor.
  4. Hold the contraction for a second and move your legs back to the starting position while exhaling.
  5. Repeat.
Russian Twists
  1. Sit on the ground with your knees bent and your heels about a foot from your butt.
  2. Lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight, but don’t let it curve.
  3. Place your arms straight out in front of you with your hands one on top of the other. Your hands should be level with the bottom of your ribcage.
  4. Pull your navel to your spine and twist slowly to the left. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through center and rotate to the right. This completes one rep.
Side Jackknife
  1. Lie on your left side on an exercise mat with your legs extended straight downward and the right leg on top of the left. Place your left hand on your abdominals. Place your right hand behind your head. This is your starting position.
  2. Raise your right let straight in the air while simultaneously raising your torso, bringing your right elbow toward your right leg.
  3.  Hold for a moment and then return to the starting position.
  4. Repeat for a complete set and then switch sides.
Side Plank
  1. Lie on your left side with your knees straight.
  2. Prop your upper body up on your left elbow and forearm. Position your elbow under your shoulder.
  3. Brace your core by contracting your abs forcefully as if you were about to be punched in the gut.
  4. Raise your hips until your body forms a straight line from your ankles to your shoulders. Your head should stay in line with your body.
  5. Hold this position for the prescribed amount of time while breathing deeply. That’s one set.
  6. Turn around so that you’re lying on your right side and repeat.
Bicycle Crunches
  1. Lie flat on the floor with your lower back pressed to the ground and contract your core muscles.
  2. With your hands gently holding your head, lift your knees to about a 45-degree angle.
  3. Slowly, at first, go through a bicycle pedal motion.
  4. Alternately touching your elbows to the opposite knees as you twist back and forth.
Come get your abs back after having a baby with this workout plan by clicking the image below:

Monday, May 25, 2015

5 Traits of a Toxic Friend

Toxic relationships happen all the time. It can be a relationship, friendship, a marriage, or even family. These toxic people can negatively impact our lives, some can even hurt us down to the core. This is why it is super important to choose wisely whom we give our time to. 

If we find ourselves in a toxic relationship or friendship, it is time to break up and to cut ties.

For example, recently, my ex-husband's on & off "girlfriend" contacted me out of the blue on Facebook because she wanted to hear my story about our time together and why we divorced. I told her and she agreed that he had treated her terribly as well and that his family was crazy, etc. She said how she was "so happy" to be away from them. As time went on, I realized she and I had quite a few things in common and we became friends.

Then, as time went on, she started only contacting me when she wanted to talk about herself. There wasn't really a "Hey, how are YOU doing?" in there anywhere. And when she would contact me, it was so negative and only talking about the things she hated. And eventually, she got back in contact with my ex-husband and his family because she was "lonely" aka weak. So what did I do? I kicked her out. Cut her off. Nada-zip-zilch-bye bye.

I admit, I was a little unearthed. I let this chick into my home and introduced her to my son and husband and let her around my son. I trusted her and I thought she was sincere, but it turned out to be a lie. I figured from all the shit she told me about how badly she was treated, she might have learned something. Not apparently. My marriage to my ex-husband was the exact same way. She really reminded me of him, so maybe they should be together. After all, misery loves company, why not be miserable together? 

But. Instead of letting the anger consume me, I used this as a very important learning tool in what to look for in a good friend... and what to avoid in a bad friend.

Many of us choose to stay in relationships and friendships that are terrible for us for a variety of reasons such as we are:

  • comfortable
  • lonely
  • lacking self respect or self love
  • easily manipulated
  • naive
  • a people pleaser
  • and so on...
But what you must realize is that nobody deserve that kind of treatment and I mean nobody. If you allow them to, people will use and abuse you. Been there, had that happen. 

So, here are 5 traits of a toxic friend, dating partner, spouse, and family member:

  1. Selfish: This is a biggie. Do they always call you or text you to talk about themselves? Are they always self centered? Do they really care how YOU feel? Also, are they unavailable when you need them, but expect you to be there for them? If so, then you have a very selfish friend. Friendships and relationships are about giving to each other and helping one another. Not seeing how much you can take or suck out of someone.
  2. Negative: Sometimes, it seems like a negative nancy has nothing good to say. They complain a lot and the bads always seem to outweigh the goods. On the other hand, when things are going well, things are never good enough. 
  3. Bad Influence: Toxic friends, spouses, and family can be a bad influence on how you live your life and the way you think and view your own life. If you are constantly around selfish, negative, inconsiderate, and unsupportive people, then guess what? You will become selfish, negative, inconsiderate, and unsupportive to those around you. Will Smith once said, "Look at your 5 closest friends. Those 5 friends are who YOU are. If you do not like who you are, then you know what you must do." You are whom you associate with. Choose wisely.
  4. Inconsiderate: A toxic friend does not consider your feelings or desires because their feelings and desires come first (see selfish). They are the kinds who don't really take much into consideration. Such as going behind your back and telling someone whom they know you are not friends with something about you. I honestly call this carelessness. Obviously, they don't give a shit.
  5. Unsupportive: Lastly, the toxic friend is unsupportive. They expect YOU to support them, but when it comes to something you are going through or need help with, they disappear faster than a snowman in the month of July. (Again, see selfish)
As you can see, these are the top 5 main traits of a toxic friend, dating partner, spouse, or even a family member. I want you to know that you do NOT have to put up with this garbage-I don't care who they are. Stand up for yourself and if you find yourself in this situation then get out as fast as you can. There are wonderful people out there who deserve your time and attention, but someone with these traits are not one of them.

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