Protein Cake Batter Dip

If you’re ready for your mouth to waterrr, while still staying within your daily Macro needs, try this!


Protein Cake Batter Dip

The very easiest way to satisfy a sweet tooth:

  • 1/2 Cup Vanilla Greek Yogurt
  • 1/2 Scoop Vanilla Protein (I used Quest Vanilla Milkshake)
  • 1/8 – 1/4 box of sugar free vanilla pudding mix
  • Vanilla Extract to taste
  • Sprinkles optional (but for real why NOT?)

Calories: 180

Protein: 21g

Carbs: 21g

Fat: 0.5g

**Note: if you want to omit a few carbs, used plain greek yogurt and just add either more pudding mix or more vanilla extract**

** Recipe can also be done using 1 cup of plain greek yogurt + 1/2 box of pudding mix + vanilla extract to taste**

Serve with reduced fat graham crackers or dip in with a spoon! Enjoy!


Green, lean, protein packed machine!

Smoothies are becoming my go-to morning meal and so it is time to experiment with recipes! I have decided to go the green route today, adding some veggies in with my breakfast, giving me a boost to my day! And it turned out FAB-U-LOUS!

Here is the easy recipe!

  • 1 cup almond milk (I used almond/coconut blend)
  • 1/2 cup trop50 orange juice
  • 1 cup greek yogurt (I used toasted coconut vanilla for extra flavor)
  • 2/3 of a full banana
  • 1 kiwi
  • 1 cup kale
  • 1 cup spinach
  • 1 TBSP agave nectar
  • 1/4 scoop Quest vanilla protein powder (can use more than 1/4 depending on protein needs/wants)

Blend together for about a minute and wah-lah! I got this beauty


Calories: 365

Protein: 23g

Carb: 64g

Fat: 3g

A few tips:

  1. freeze all of the fruits and veggies the night before for easier prep and a colder/thicker smoothie!
  2. Blending smoothies for longer expands them in size by letting more air into the tight spaces, giving you a larger, more filling smoothie for the same calories! (if you don’t believe me, check out #30 on’s “40 laws of lean”–>

When Can Exercise Become TOO Much?

I’ll start with an honest statement here. I am writing this because I feel that I, like many others, might be suffering from over-training syndrome and exercise addiction.

IMG_5137IMG_5139 IMG_5138

Oh and a disclaimer: if you are reading this as someone who is contemplating beginning an exercise program- do not let this scare you away! Start that exercise program, reach those goals, it is good for your health. Just take this as an educational session on how to not get too addicted to that exercise program and start seeing problems!

How to tell if you are exercising too much? Has your body had enough? Has your mind had enough? Are other areas of your life being affected? Over-training and exercise addiction can happen to those of us with the best intentions. We want to get in, and stay in, the best shape of our lives. For some, over-exercising is just a misinterpretation that extra exercise means extra fast results. For me, sometimes over-training happens just because my body feels invincible. I’ve been into fitness for so long, I’ve studied it, I teach it, I do it 5-6 days a week. So when my body feels good it is easy to convince myself to do more, to see just how much I cant accomplish that day. If I can’t decide if I want to do my normal lift at the gym, or a HIIT class at Kosama, I do both, because I have nothing telling me not to. I feel great after both workouts, my caloric burn is through the roof, as is my metabolism. But I often don’t notice how close I am to over-training until is hits me like a brick. I find myself unable to complete the workout, not because my mind is telling me to quit, or because my muscles are just sore and it would be easier to not to that last squat, but because my body is tirrrreeeeddd, all the way down to the bone.

This cycle happens to me frequently, more frequently than I notice. And with this time, I have really stepped back to look at how it is affecting my life. Here are my initial thoughts:

  • My body is just sore,I’ve had a lot of high intensity workouts recently
  • My nutrition is fine, it’s not like I starve myself, not even close- I couldn’t if I tried! So I obviously am just sore
  • I workout because I like to, and it doesn’t affect other areas of my life
  • I exercise the same amount as I always have

But then I took a further step back and realized a few things…

  • My body is transforming lately- is it my workouts or Advocare? I’ve gone weeks with multiple high intensity workouts, sometimes 2 a day, but always at least 1 rest day. I’m proud of the caloric burn and the way my body is transforming- finally “leaning” out, and I can see muscles I used to not be able to see unless I was flexing really hard and that feels good!
  • Okay maybe I workout a little bit more than I always have, I guess I kind of up the intensity and/or time duration on a slow scale and haven’t realized the increase
  • My weights have been stuck for awhile, I haven’t seen any new big PR’s- maybe this is a plateau?
  • My nutrition is good, I don’t starve myself, but maybe 1800-2100 calories is actually too low (gasp) for my activity level. Maybe I need to re-evaluate how much I’m actually burning in a day by exercising as well as coaching group fitness and being on my feet all day….?
  • Do I let exercise and nutrition interfere with my life more than normal? It’s hard for me to say. Yes I will go lift on a Friday afternoon now instead of hitting the bar at 3pm, or I will choose to eat at home before meeting my friends out, but I have always been contributing that to 2 things: 1) I have more bills to pay now, so I’ll save my money where I can! 2) I’m out of college, I don’t need to pretend to be a college student anymore..?
  • Okay so maybe a few other things in my life are being affected or compromised because of my exercise habits and/or eating… I’m stressed, but is it because of work, or stressed out about fitting exercise into my day? Maybe it’s both. Maybe I feel that I’m losing my libido due to my hormones being so out of whack from all of this exericse- something I didn’t realize was so closely tied together until recently. Sometimes I don’t realize how tired my body is until I’m sitting on the couch at 8PM, and then it affects my home life, and I am just absent because my body and mind are already asleep.
  • Oh and its hard for me to take rest days! It throws me off. But don’t worry, I know it’s important, so I take them!

My good news is that I do not (yet) have any signs of over-training injuries, but surely that would be the next thing to come! I could list more about how I feel, my current level of exercise, how it’s affecting my life, yadayadayada. However, I want to share some of the research, extensive research, that I have done for myself. Time to start practicing what I preach, for real.

What Science Says About Over-Exercising

When someone is showing signs and symptoms of overtraining, they might be classified as those who have “overtraining syndrome”. This is when an athlete, exerciser, etc. sees diminished performance as a result from an increase in training volume and/or intensity combined with inadequate rest days/periods and/or inadequate nutrition.

When exercise is a good thing….

  1. It helps control your weight
  2. It helps lower your risk of chronic and debilitating health conditions
  3. It improves your mood
  4. It helps you sleep better
  5. It boosts your energy
  6. It improves your libido
  7. It can be fun!

What happens within your body when you exercise….

  • You intake more oxygen- by up to 15-20X more
  • Your heart rate rises
  • Your body works to release heat- by sweating
  • Metabolic wastes are eliminated
  • Your muscle fibers are being broken down and torn
  • Certain hormones are released- epinephrine, norepinephrine, aldosterone, cortisol, testosterone, & growth hormone

Anabolic and Catabolic States….

An anabolic state is what is considered “ideal” for the body. During an anabolic state your body is building up and repairing tissues and muscles, especially those that have been torn apart during exercise. When the body is in an anabloic state it is using energy within the body for repair, growth, and maintenance.

On the other hand, during a catabolic state, the body is breaking down food and nutrients to store the energy for later use, and later anabolic processes. During this state, larger molecules in your body are being broken down into several smaller ones, and thus, releases energy to then be used by the anabolic process.

It sometimes can be hard balancing between these 2 processes

When exercising we are in a catabolic state because our body is breaking down complex sugars to be used for energy, this is a natural process that needs to happen for your body to sustain exercise. BUT being in a catabolic state for too long can be detrimental to your health and can cause muscle mass loss. Being in a catabloic state for too long is known as catabolism: it is breaking down your bodily tissues, your muscles, it weakens your immune system, even causes fatigue.

Over exercising= catabolism.

How exercise can be a bad thing….

  • It can cause over-use injuries and tears in the joints, tendons, bones, ligaments
  • Over-exercising is often tied to a lack of proper nutrition, or compulsive behaviors and calorie counting
  • It can actually strain your heart, due to high amounts of increased heart rate. The heart is a muscle too
  • It can compromise your immune system
  • With too much exercise, the adrenaline is constantly pumping and other hormone levels are constantly increased, making it harder to fall asleep, stay asleep, or getting enough sleep
  • Exercise might cause your mood to shift- you might be irritable, depressed, develop low self-esteem, or stress
  • Over-exercising can cause some women to develop a condition called “amenorrhea” or the loss of menstruation
  • Too much exercise can put you in a negative catabolic state where your body is breaking down the tissues faster than your anabolic process can build them up

So how to tell if you are overtraining, reaching overtraining syndrome, and need to slow down….

  1. You all of a sudden have a lack of motivation to hit the gym
  2. You are extra sore, even from exercises you have been doing for years
  3. You have reached a plateau, you are not seeing results despite your efforts
  4. You are restless and/or are unfocused
  5. You feel your soreness down to the bones & joints
  6. You have a lack of energy, you feel sluggish and slow
  7. You are getting sick more frequently
  8. You are feeling discouraged

The easiest way to avoid over-training:

TAKE REST DAYS! Your body, more specifically your muscles, need time to repair! They are broken down during exercise and will never get a chance to build back up (making you stronger) if you don’t give them a chance to. Rest days are the #1 most important thing when it comes to fitness success, and if rest days are hard for you try some easy “active rest” ideas…. casual walking, light & fun swimming, yoga, stretching, even yard work or gardening, be creative!

My Top 3 Take-Aways and “Must Try’s” to combat my overtraining and/or fitness addiction

  1. Find balance between work and exercise- especially because my job is exercise I need to consider how much work I’ve already done in the day, or plan on doing in the day, before planning my exercise
  2. Choose between my personal lifts and a group fitness, kosama workout. Somedays it might make sense to do 2- based on time and the different natures of each workout- but I no longer need to do a kosama strength class and my own lifting class on the same day
  3. Be lenient. About calorie counting (both calories in and out), about skipping the gym if just doesn’t fit my schedule, about hanging out and having a life rather than committing to the gym and a stay at home meal- even though I’ve already had 6 workouts this week- maybe that’s a sign to just let loose.

BONUS! Love my body and know that just because I’m in the fitness industry, doesn’t mean that everyone is judging me for having a sports model like body. Or know that just because I’m in this industry, it doesn’t mean that I HAVE to always be on my A-game, outworking everyone in the room, trying out multiple exercise avenues, and all the other stereotypical views that are put upon us in the industry. We are knowledgeable in fitness, we love fitness, we love proper nutrition, but we are also human, not freak-of-nature robots.




Bergeron, Stephen. “Overtraining Symptoms: 7 Signs You’re Training Too Much.” BuiltLean. N.p., 05 June 2012. Web. 10 Mar. 2016.

Choueiri, Richard. “Fight Back To Build Mass: Let These Catabolic Crushers Help Keep Hard Earned Muscle!” N.p., 09 Sept. 2010. Web. 10 Mar. 2016.

“Effect of Too Much Exercise on You.” Effect of Too Much Exercise on You. N.p., n.d. Web. 10 Mar. 2016.

Eller, Marlan. “How Does Exercising Affect Your Hormones?” IDEAfit. IDEA FitnessConnect, n.d. Web. 10 Mar. 2016.

Maffetone, Phil, Dr. “The Overtraining Syndrome – Dr. Phil Maffetone.” Dr Phil Maffetone. N.p., 06 May 2015. Web. 10 Mar. 2016.

Mayo Clinic Staff. “Fitness.” Exercise: 7 Benefits of Regular Physical Activity. N.p., n.d. Web. 10 Mar. 2016.

“What Happens to Your Body During Exercise – Hello Healthy.” Hello Healthy. N.p., 17 July 2015. Web. 10 Mar. 2016.

Low Carb Chicken Enchilada Bake

So I gotta admit, I got this recipe from a blog on Pinterest, (you can find it here: , BUT since I tweaked it a little bit and it turned out FABULOUSSSSS I knew I just had to share. So here it is! ❤



  • 2 bell peppers (any color, or a variety), chopped
  • 1 medium tomato, chopped
  • 1/2 medium onion, chopped
  • 8 oz chicken breast, cooked and shredded
  • 1 Cup pasta/tomato sauce of choice
  • Low fat ricotta cheese
  • 3/4 Cup shredded mexican cheese

Preheat the oven to 400 degrees.

Begin by sautéing the onion with seasonings of choice on medium heat. Once sautéed add the pasta sauce and let simmer on low while preparing the rest.

Chop the peppers and tomatoes, making sure you have enough to line the bottom of the pan (I used an 8×8 pan). Mix the ricotta cheese in with the peppers to make the base layer.

Add the shredded chicken on top of the veggies/ricotta cheese layer.

Pour the sauce/onion mix on top of the chicken.

Bake for 11 minutes, remove and add the shredded cheese, bake for 11 more minutes.

Serve and enjoy!


oh and did I mention, it is boyfriend approved 😉

Serves 2// 360 calories per serving// 13.2 g fat// 18g carb//41.5g protein

To reduce calorie and/or fat, reduce the amount of shredded cheese to top with


Why You Should Invest in Your Health


When you think about your daily routines and activities, have you ever thought about how much of them positively affect your life and how many negatively affect your life? Do you sit in the car or in a chair for hours, compromising your spine, your low back health? Are you sedentary in general? Do you spend hours in front of a computer, on your phone, watching TV? Do you exercise and meet recommended guidelines? Do you cook your own food or go out to eat?

What is worth your money and what is not?

What is worth spending money on: Health and Fitness

We hear it, read it, see it all the time: “Your health is the single most important thing you could invest in”, yet we also hear, read, and see “health food is so expensive”, “gym memberships are so expensive”, “I want to get healthy but I can’t afford it”, and it goes on and on.

What is not worth spending money on: Excess cable and internet packages, cell phone plans, leisurely, sedentary habits, etc.

What I think is funny is that we don’t hear, or say “cable is so expensive”, “I want to watch TV, but I can’t afford it”

Better yet: most people don’t bother to add up how much they might spend a month on eating out, watching TV, getting their nails done, getting their hair done, etc.

Did you know:

Percentage of Americans with Cable TV:


Percentage of Americans with gym memberships: 15%
Price of Cable/Internet per month:



Price of Gym Memberships per month:


Percentage of unused Cable packages/channels:


Percentage of unused Gym Memberships:


How cable/internet use affects life expectancy:

-4.8 years of life

How exercise affects lift expectancy:

+4.5-7 years of life

83% of American households pay for cable TV! That is approximately the population of the top 26 highest populated states COMBINED! But yet only 15% of the population belong to a gym, that is fewer than the population of California and Texas combined.

Living a sedentary lifestyle that consists of hours of sitting, in chairs, in front of the TV, in bed, combined with little to no exercise can do more than take 4.8 years off of your life.

Risks associated with a sedentary lifestyle Benefits of Regular Physical Activity
Increased risk of cardiovascular health


Lowers risk of health conditions and diseases
Accelerated rate of bone loss, leading to osteoporosis Helps control your weight
Increased risk of cognitive and mental decline Improves sleep and boosts energy
Increased risk of high blood pressure and risk of stroke Improves your mood
  • And if that hasn’t convinced you enough that exercise > sedentary habits and hobbies, take a look at this:
    The total direct and indirect costs of sedentary lifestyles to chronic health conditions exceed $150 billion per year and combined health care cost for all causes exceeds $1.3 trillion per year
  • Cardiovascular disease costs reach $298.2 billion dollars per year
  • Type 2 Diabetes costs reach $98 billion per year
  • Sedentary lifestyles and physical inactivty account for approximately 15% of U.S. health care cost per year
  • If both cardiovascular disease and Type 2 Diabetes (both have been studied to be linked to sedentary behavior) saw a reduction of 30% across the U.S. population, it would save annual health care costs of up to $119 billion per year

source: Reader’s Digest: President’s Challenge

So lets do some simple math, have you ever calculated how much you spend a month on leisurely items?

  • Cable & Internet package: $90 (that is what I currently pay so lets go with it)
    One monthly trip to the movies: $10 (per person)
  • Food & Drink at the movies: $10 (per person)
    Netflix subscription: $10
  • Misc movie rentals: $5-$10
  • Plus additional expenses such as cell phone data plans, getting your nails done, etc.
  • Total: $140+ (and this is a modest number)

if you had to start visiting the doctor routinely because you are not feeling well, discover you have a chronic condition such as diabetes, and have to start treating it, your expenses would look like this:

  • Doctor’s visit (1 time): $130 (on average, before coverage)
  • Diabetes screening (A1C test, Metabolic & Lipid panels, & venipuncture charge): $320 (on average, before coverage)
  • Prescription drugs: $80 on average (source:
  • Total: $530 average
    Add that to the discomfort in daily living= just not worth it

Now combine what you could be paying for your sedentary lifestyle plus your doctor’s bills due to chronic diseases caused by a sedentary lifestyle: $670+ 

However, to reduce your risks of chronic diseases, and sedentary behavior, let’s consider this:

  • A standard gym membership: $50-$150 on average
  • Total: $50-$150 

And don’t even get me started on the costs of eating out vs. cooking at home.

Health and Fitness might seem like an expensive business, but when 10 years from now when you are looking back on your past 10 sedentary years, the medical costs associated with it, your discomfort in your clothes and daily routine, and how you feel within your own body, you are going to wish you took the plunge and cut back on some technological, electronic, and leisurely items, and spent a few extra dollars a month making your health better. Worth it.




“Deus Caritas Est.” Distanzierte Nähe (n.d.): 145-47. Reader’s Digest. President’s Challenge. Web. 1 Feb. 2016.

Leichter, Steven B., Sarah Faulkner, and Joan Camp. “On the Cost of Being a Diabetic Patient: Variables for Physician Prescribing Behavior.” On the Cost of Being a Diabetic Patient: Variables for Physician Prescribing Behavior. N.p., n.d. Web. 2000.

So It’s a New Year

So it’s a new year, what is it going to bring you?


The new year strikes year after year without failure and what do we see? We see gyms busting at the seams with those resolving to finally get “fit” this year, we see fresh produce flying off the shelves quicker than  it can be restocked by those resolving to eat “healthy” this year, we see banks, accountants, etc. with jam packed scheduled by those resolving to get their finances “in line” this year.

What do all of these things have in common? The tendency to dwindle off come March, and even more so by July. What’s the problem with resolutions? They tend to strive off of other’s resolutions. When everyone is gung-ho about their goals at the beginning of the year, it is easy to feed off that energy and stick to your goals, but when everyone starts slacking and making excuses on why this year is just not “the year” to finally reach those goals, it is even easier to follow the pack and ditch yours too.

Humans are creatures of habit, and when year after year you set the same goals, and ditch them the same way, that habit will engrave deeper and deeper.

So how to “fix” it?

First things first: you do not need FIXING, maybe you just need to find the inner desire and strength needed to accomplish whatever it is you want to accomplish

Stop calling it a resolution, a resolution means to resolve, and the resolve means to find a solution to something that needs fixing. You do not need fixing, you just don’t. You need goals, goals are dreams with deadlines

Set small goals, I REPEAT, set small goals! Why does January have to be THE month for goals? Why does January 31st have to be the do all, end all, of those goals? My suggestion? Have a big picture called a vision, or a dream if you will, comprised of 12 smaller images called goals. If you make a new goal towards the big picture every month you will be more likely to stick to the goals because you are eliminating boredom, self deprivation, or just a crazy state of mind telling yourself to fix something all at once. Small goals work- scientifically proven

STOP COMPARING, in fact make it a goal to stop comparing yourself to others. It does no good, not now, not tomorrow, not ever! PERIOD. 

Set goals that follow your dreams and aspirations and that are unique to you- you will forever be uniquely you, treat yourself that way.


So what do your goals look like? Will your January be focused on something different than February, will you give yourself time to see change, to see results? Will you be proactive?

If you need extra help get ahold of me! I am offering online personal training, nutrition consultation, or just online help! And if you’re in the area I am offering face-to-face personal training!

Follow me on instagram at commit_fit_carly or email me at



HOW TO: Holiday Health at Home

The holidays are the time of year where it seems that everyone vows to get through the season as healthy and as on track as they can, but as soon as you binge into 5 cookies 3 nights in a row, you teach yourself to accept that this is how the holidays are supposed to be and you will get on track next year.


If you start your New Year’s Resolutions a year before the new year starts, you are that far ahead of the game and have already subjected yourself to the hardest season to be true to your goals during. If you can get through that you can get through anything! Go into the new year already feeling great about yourself! Feel confident the moment 2016 starts and I guarantee the rest of your year will follow suite. So don’t wait, start now, you still have 1 week left of 2015 and here are some tips to get you through the holidays happy, healthy, and confident!

It’s about control, know it, have it, embrace it

  • When baking: try to keep track of the calories per delicious cookie, cupcake, etc. If you know the calories before you eat it you will be more likely to eat just one rather than five.
  • And if you are tempted with something sweet in front of you and are torn over what to do- GRAB the treat! By giving yourself permission to enjoy, and I mean fully enjoy, that treat you will feel more satisfied after-the-fact, and less likely to binge on more later on
  • Trying to be the healthy person in a room full of 20 unhealthy people is hard. Provide some of the food! Find a healthy recipe that is both nutritious and delicious that can satisfy a sweet tooth or will leave a “salty” lover wanting seconds. You’ll know it’s healthy, they’ll think its delicious- it’s a win/win!  (Pinterest is FULL of these kinds of recipes)
  • People will ask you why– tell them why you are doing it! Everyone commits themselves to something, some people commit themselves to work, to their family, to their wardrobe, commit yourself to your health and be PROUD! Others might respond awkwardly to it, but 9 times out of 10 it is because they don’t know how to respond to health because they don’t know how to be healthy themselves- but wish they could be

It’s about making do with what you have. Try this at home workout:

Home Tabatas: 20 seconds on, 10 seconds off, complete each exercise 6 times before moving on

  • Jumprope (real or invisible)
  • Box jumps or chair step ups
  • Alternating ski jumpers
  • Jumping wall taps
  • High knees
  • Rapid jumping jacks (shoot for 25-30 in 20 seconds)
  • Alternating front kicks (add a hop in between to make it harder)
  • Burpees

And remember: you have one holiDAY to enjoy, it is not, and I hope it has not been a month of holiWEEKS

healthy holidays


2016 Fitness Challenge


I believe that your health and fitness is the single most important thing you can invest in
so why don’t more people do so? There are reasons, or “excuses” for everyone who chooses not to work out, eat healthy, go to the doctor regularly.

I am challenging all of my followers, friends, family, clients, passerby-ers to challenge their health and fitness in the new year!

I want to help you reach your goals, which is why I am putting together a 2016 health and fitness challenge group! You might all be on different plans, but you have similar goals. You have 10 days left of 2015 to make this promise to yourself, commit to it before the new year! Ask me about personal training, online personal training, group fitness packages, or Advocare products to help you reach you potential. YOU HAVE POTENTIAL, now go find it!


So tell me,  ARE YOU IN?!

For more information on products, packages, or how the challenge will run, email me at

To keep up to date on future announcements, follow my blog page or my instagram pages carlymaee7 and commit_fit_carly

The Power of Protein

“Eat protein to build muscle”

“Protein is the essential workout fuel”

“Get more protein in your diet”

“Sore? Eat more protein”

cottage cheesechickengreek yogurt

Chances are you’ve heard one or more of these statements about protein. Okay, okay WE GET IT, protein is important. I’ll go home and eat my “protein bar” that is also packed with sugar and call it a day, deal?

Have you ever wondered why protein is so highly talked about? Or maybe how it can be so important? Better yet, what is the best way to incorporate it into your diet?

Proteins are broken down into 2 main forms: essential and non-essential

  • Essential proteins: are those that the body cannot make on its own, and therefore we must get it through food sources. Examples of foods that contain these proteins include both animal and plant sources such as eggs, meat, soybeans, and quinoa
  • Non-essential proteins: are those that our body can make itself, therefore we do not need to try to get it through our food, although we can find these in foods.

Think of it this way: it is essential for us to consume protein foods to get our essential proteins, but it is not essential and not necessary to try to get our non-essential proteins through food sources.

Now as far as how much protein  we need depends on the individual person. If a 110 lb female walked up to a 220 lb male and asked how much protein he ate in a day and then tried to match it, it just would not work. She would be trying to consume twice as much protein as needed for her body type, and would also get full much faster, use her calories for protein and miss out on her other macronutrients, and put her body into a basic protein shock. She would start storing protein as fat.

A better way to figure out how much YOU need is to follow the basic “equation”:
1.2-1.7g per kg of body weight OR .36g per 1 lb of body weight

Now for the fun stuff, how and why protein is beneficial:

  • Promotes muscle growth and maintenance
  • Supports strong bone health by enhancing strong muscles
  • Helps in weight maintenance by enhancing the feeling of fullness and/or suppressing appetite

Tips for choosing protein in a healthy diet:

  1. Be aware of portion sizes- read the labels, and portion out the recommended serving onto a separate plate to prevent over-consuming
  2. Be mindful at restaurants- fast food and sit down restaurants often will serve 2-3X the serving size for normal protein dishes (this also goes for carb and fat serving sizes as well). Order one dish to split to prevent overeating and over macronutrient consumption
  3. Remember that although a food might meet your protein needs, it might also be high in fat and calories!
  4. Pair your protein with healthy fats and whole grains for a well rounded, and delicious, meal

Healthy Chicken and Vegetable Noodle Soup

Being a chick who loves her crockpot, I thought it was time to venture out from my usual chicken+sweet potatoes, or my crockpot summer chili (since it’s turning fall and all probably a good idea). I’ve always been a fan of chicken noodle soup but couldn’t quite find a recipe that sounded good or looked healthy enough. So what to do? I just started pulling ingredients from my cupboard and this is what I got!


Don’t let the picture fool you, this is actually delicious!

  • 8 oz whole wheat penne pasta dry (I used Barilla)
  • 2 cans 33% reduced sodium Natural Goodness Chicken Broth
  • 1 can Wild Oats Organic pinto beans
  • 12 oz chicken breast (roughly 2-3 breasts)
  • 1 cup canned sweet peas
  • 1 cup canned low sodium green beans
  • 10 sliced baby carrots
  • 1 tsp of each ground cumin, garlic salt, chili powder

Put all ingredients into a slow cooker to cook on low for 8 hours. If cooking for longer than 8 hours or on high, add noodles about halfway through cook time to avoid over cooking

Yields 5 servings

Serving size: 2 1/4 Cup // 235 calories // 24g protein // 30g carb// 2g fat