Flourish: Fitness Health Wellness (2025)

02/09/2025

It’s September, which means, it is officially Halloween season in my house! Therefore, all my decorations will go up, and it is time to break out all the pumpkin-flavored treats!

My chocolate pumpkin muffins are starting the season off right! These bad boys are not only delicious but also less than 100 calories each, making them easy to fit into your daily macro goals.

Give them a try and tell me what you think!

Chocolate Pumpkin Muffins
Makes 12 servings

Ingredients:

1 Cup Pumpkin Puree

1 Cup Gluten Free Flour

1 Cup Vanilla Greek Yogurt (I use Oikos)

½ Cup Unsweetened Applesauce

1 Scoop Chocolate Protein Powder (I use Kirkland’s Signature Creamy Chocolate)

2 Eggs

2 TB Unsweetened Vanilla Almond Milk

1 ½ tsp. Baking Powder

½ tsp. Baking Soda

2 tsp. Vanilla Extract

3 packets Whole Earth

½ tsp. Sea Salt

1 ½ tsp. Pumpkin Pie Spice

28 g. Lily’s Milk Chocolate Baking Chips

1. Preheat oven to 350°F.

2. Grease a muffin/cupcake pan or use paper liners.

3. Add the wet ingredients in a small mixing bowl: pumpkin puree, Eggs, Vanilla, Greek Yogurt, Applesauce, and Almond Milk. Whisk together until well-combined.

4. Add the dry ingredients in a larger mixing bowl: Gluten-Free Flour, Protein Powder, Baking Powder, Baking Soda, Whole Earth, Sea Salt, and Pumpkin Pie Spice. Mix well.

5. Pour the wet mixture of wet ingredients into the dry ingredients. Stir until well-combined.

6. Scoop your batter into the muffin pan, filling each cavity about ¾ full.

7. Top with the chocolate chips.

8. Put in the oven and bake for 30 – 35 minutes.

9. Let cool.

10. Enjoy!

Store muffins in the refrigerator for up to a week.

Nutrition Facts: (per serving/muffin) 96 calories, 1.7g fat, 16g carbohydrates, 5.4g protein.

29/08/2025

Far too often, I come across women who believe that when they become a mom or have reached middle age, a decline in health and body composition is simply a natural part of aging and the sacrifice of becoming a mother. They’ve concluded that there’s nothing they can do but accept their fate.

That may be true to an extent. Certainly, some sacrifices come with having children, but we have more control over our health and bodies than we realize. Our fate doesn’t have to be losing our health and bodies to motherhood or age.

You’re not broken, nor is your metabolism. Your health and body haven’t solely changed as a result of aging. It’s more likely that your lifestyle has changed over the years, which caused changes to your body, energy levels, strength, and overall health.

Good news, this isn’t your fate. You aren’t too old, and it isn’t too late. You can make the changes needed to improve your health and fitness, allowing you to flourish into the best version of yourself.

Here are 7 changes to start your health and fitness journey!

1. Track Your Food- Knowledge is power, and learning the types of foods and calories you consume daily could be what you need to achieve your health, fitness, and body composition goals.

2. Eat More Protein- Our bodies need sufficient protein daily to function efficiently, especially if we exercise and want to build muscle. Look for lean, high-quality protein sources.

3. Increase Your Fiber- I can’t stress enough how essential fiber is for our bodies. Eat fruits, veggies, whole grains, and legumes! They also provide necessary micronutrients!

4. Build Muscle- Cardio benefits our hearts and lungs, and we don’t want to stop doing it; however, incorporating more resistance training will help build the muscle we need.

5. Move More, Sit Less- As we age, we tend to become more sedentary, which impacts our overall energy output. So, move every day!

6. Get More Sleep- Rest and recovery are important for our bodies, so get at least 7 to 9 hours of sleep every night.

7. Drink More Water- Instead of consuming all the coffee drinks, sugary drinks, and alcohol, which can be high in calories, focus on drinking water and staying hydrated.

20/08/2025

I have been on a “chunky monkey” kick lately, probably because I had many bananas go brown in my household, and I didn’t want them to go to waste. One day, everyone is eating bananas like crazy, and they are gone in two days. The next week, nobody eats bananas, and they all go brown. Sometimes I just cut them up into slices and freeze them for smoothies, other times, I bake with them!

This time, I made the most addictive Chunky Monkey Chewy Oatmeal Squares! Let me tell you, this sh*t is BANANAS! It really is hard to eat just one. They are perfect when you want a little sweet treat, but you don’t want anything overly decadent. The banana and chocolate combination is so delicious. They will also help you with hitting your fiber and protein goals.

Give them a try and tell me what you think!

Chunky Monkey Chewy Oatmeal Squares

Makes 9 servings

Ingredients:

2 Cups Old Fashioned Oats (I like Bob’s Red Mill)

2 Large Ripe Bananas

1 container of Oikos Vanilla Greek Yogurt

¼ Cup Egg Whites

¼ Cup Almond Milk

¼ Cup (28g) Lily’s Milk Chocolate Baking Chips

1 scoop of Chocolate Protein Powder (I use Kirkland’s Signature Creamy Chocolate)

2 TB PB Fit

1 TB Maple Syrup

1 TB Cacao Powder

2 packets Whole Earth

2 tsp. Vanilla Extract

1 tsp. Baking Powder

½ tsp. Salt

¼ tsp. Cinnamon

1. Preheat your oven to 350°F and grease an 8x8 baking dish with cooking spray.

2. In a small bowl, mash your bananas, but you can leave them slightly chunky.

3. In a medium-sized mixing bowl, combine the dry ingredients (with the exception of the chocolate chips).

4. In another bowl, combine the wet ingredients.

5. Add your wet ingredients to the bowl of dry ingredients, and mix until well-combined.

6. Pour the batter into your greased baking dish and top with the chocolate chips.

7. Bake for 25 to 30 minutes, or until golden brown and firm in the center.

8. Let cool and serve.

9. Enjoy!

Nutrition Facts: (per serving) 168 calories, 3.1g fat, 27g carbohydrates, 9.7g protein.

19/08/2025

I love Greek yogurt! It is quick, easy, and delicious. I eat it almost every single day. Sometimes I eat it as a snack, but most of the time, I eat it as part of one of my meals. Occasionally, I will have it for breakfast, but usually it is part of my lunch. I really look forward to my Greek yogurt. Typically, I like to eat it with chia seeds, walnuts, and berries. However, sometimes, I want to change it up and enjoy it another way. Enter my Chunky Monkey Greek Yogurt Bowl!

This is a bit of a sweet treat kind of way to eat Greek yogurt. The sweet taste of the bananas mixed with the peanut butter flavor of the PB Fit and topped with the rich chocolate flavor of the Lily’s baking chips hits the sweet spot while hitting my protein goal!

Give it a try and tell me what you think!

Chunky Monkey Greek Yogurt Bowl

Single serving

Ingredients:

1 Medium-sized Banana (approximately 115g)

2 containers of Oikos Vanilla Triple Zero Greek Yogurt (or your favorite brand of Greek Yogurt)

1 TB PB2 Fit

14g Lily’s Milk Chocolate Baking Chips

Optional- Sea Salt

1. Cut your banana into slices. Put half of them into a small mixing bowl and mash, leaving a little chunky. Set the rest aside.

2. Mix the Greek yogurt and PB Fit in another small mixing bowl.

3. Add the mashed bananas to the Greek yogurt bowl and put it in the fridge for about 15 to 30 minutes to get cold.

4. Pour the mixture into your dish and top with the chocolate chips and the rest of your sliced bananas. Optional: You can sprinkle a little sea salt on top.

5. Enjoy!

Nutrition Facts: (per serving) 384 calories, 5.8g fat, 51.8g carbohydrates, 35.9g protein.

13/08/2025

Many people think they must give up all sugar and desserts when they are attaining fitness goals and eating healthy. Let me tell you that it is completely untrue. Sure, we may not be able to eat tons of desserts all week long, but incorporating treats in our diet is okay, and I think it’s best to do it that way so that you don’t feel deprived and end up binging later.

Sweet treats don’t necessarily need to be modified into high-protein; you can portion out a serving size of your favorite treat to fit your daily caloric needs or macro goals. However, I do think both kinds of desserts are beneficial and have their place. Therefore, I like to incorporate both into my diet. For those who also like to enjoy both, I have a great dessert for you, my mini strawberry shortcakes! They are the perfect size, are delicious, and look so cute!

My kids enjoy them without the strawberry filling. They add some Cool Whip on top of the cake, then they top it with diced strawberries and a little whipped cream!

Give this dessert a try and tell me what you think!

Mini Strawberry Shortcakes
Makes 5 servings
(1/2 cup servings)

Ingredients:

5 Shortcake/Sponge Cake Dessert Shells

Strawberry filling:
16 oz. Fat-Free Cottage Cheese (if you don’t like cottage cheese, use Strawberry Greek Yogurt)
1 Cup Diced Strawberries
½ Cup Reduced Fat Cool Whip (thawed)
2 packets Whole Earth
2 tsp. Vanilla Extract
Optional toppings: ¼ cup (40g) Diced Strawberries, 2 TB (5g) Reddi Wip whipped cream

1. Dice strawberries and set aside.

2. Place cottage cheese, diced strawberries, vanilla extract, and whole earth in the food processor and blend until smooth.

3. Pour the mixture into a mixing bowl and fold in the Cool Whip.

4. Chill the bowl in the refrigerator for at least 30 minutes.

5. Use a small bowl, ramekin, or mini trifle bowl, and layer your dessert by placing the short cake vessel at the bottom and then adding ½ cup of the strawberry filling on top of the cake. Optional: top with whipped cream and additional diced strawberries.

6. Serve and enjoy!

Nutrition Facts: (per serving, without toppings) 151 calories, .9g fat, 24g carbohydrates, 11.7g protein.

Nutrition Facts: (per serving, WITH toppings) 180 calories, 1.9g fat, 28.7g carbohydrates, 11.7g protein.

07/08/2025

I’m a big fan of oatmeal! It’s a wonderful option as part of a balanced and healthy breakfast. I love eating oatmeal in different ways, but my favorite way of preparing oatmeal is by making baked oats!

Baked oats make eating oatmeal so easy. They’re great for meal prep. They add fiber to my breakfast, which, along with protein, helps me feel full and satiated.

So, I have another baked oats recipe to start your day! My chocolate zucchini baked oats are so delicious and packed with nutrients. Don’t be alarmed, the zucchini provides micronutrients without tasting like a vegetable! Now, the baked oats on their own won’t give me sufficient protein in the morning, so I like to top them with Greek yogurt and serve them with a side of eggs mixed with egg whites.

Give it a try and tell me what you think!

Chocolate Zucchini Baked Oats
Makes 6 Servings

Ingredients:

1 ½ Cup Rolled Oats (I like Bob’s Red Mill)

1 Cup Unsweetened Vanilla Almond Milk

1 Cup Shredded Zucchini (Excess moisture squeezed out)

½ Cup Egg Whites

¼ Cup Vanilla Greek Yogurt (I use Oikos Triple Zero)

1 Scoop Chocolate Protein Powder (I use Kirkland’s Signature Creamy Chocolate)

1 Egg

1 TB Chia Seeds

1 TB PB Fit

1 TB Maple Syrup

1 TB Cacao Powder

1 ½ tsp. Baking Powder

2 tsp. Vanilla Extract

1 tsp. Cinnamon

½ tsp. Nutmeg

½ tsp. Salt

3 Packets Whole Earth

¼ Cup (28g) Lily’s Milk Chocolate Chips

1. Preheat the oven to 350°F. Spray an 8x8” baking dish, or a similar size, with cooking spray.

2. Grate the zucchini using a grater. Place the grated zucchini on a few layers of paper towels. Take another couple of paper towels to squeeze the excess moisture out.

3. In a medium-sized bowl, mix the oats, protein powder, cacao powder, cinnamon, nutmeg, baking powder, salt, chia seeds, and PB Fit.

4. In a large bowl, whisk together the egg, egg whites, yogurt, almond milk, vanilla, maple syrup, and whole earth packets.

5. Pour the dry ingredients into the wet ingredients and stir until combined.

6. Stir in the zucchini and pour into the baking dish.

7. Top with the chocolate chips. Bake for 30-35 minutes.

8. Let cool. Serve and enjoy!

Nutrition Facts: (per serving) 188 calories, 5.5g fat, 26.5g carbohydrates, 11.2g protein.

02/08/2025

Are you looking for a way to satisfy your sweet tooth while also hitting your macros? I have just the dessert for you!

My chocolate protein dip is perfect for you, chocolate lovers! It really hits the spot when you want something sweet while still taking in plenty of protein so you can hit your macros for the day! I can’t tell you how much I look forward to eating this! It is a great dessert at the end of the night when those cravings kick in, but it can also be eaten as a delicious afternoon snack, because let’s be honest, sometimes a little sweet treat is needed after lunch to get you through the rest of the workday.

This dip tastes so good with fruit! I especially love eating it with apples and strawberries, but it is also amazing as a pudding!

Give it a try and tell me what you think!

Chocolate Protein Dip

Makes 4 servings (approximately ½ cup/4oz servings)

Ingredients:

16 oz Fat-Free Cottage Cheese

2 TB Cocoa Powder

2 TB Maple Syrup

1 tsp. Vanilla Extract

2 packets of Whole Earth Sweetener

Topping: 28g. Lily’s Milk Chocolate Chips (7g per serving)

1. Put all the ingredients into a food processor or blender, except for the chocolate chips, and blend until smooth.

2. Portion into 4 servings, each serving will be about ½ cup or 4 ounces.

3. Top each serving with 7 grams of Lily’s Milk Chocolate Chips.

4. Serve with fruit, such as sliced apples or strawberries, or eat like a pudding with a spoon.

5. Enjoy!

Store in the refrigerator for up to a week.

Nutrition Facts: (per serving) 142 calories, 2.3g fat, 18.4g carbohydrates, 13.8g protein.

29/07/2025

Morning Reminder:

It’s not about how badly you want it. It’s about how hard you’re willing to work for it.

You can want it all you want, but if you don’t consistently do the work, it won’t happen on its own. Wishing, wanting, and waiting won’t do anything. You must act and be willing to do what is needed to attain the results. It isn’t easy, but it is worth it.

Wanting something is the initial spark and a great starting point, but it's not the fuel that drives you to the finish line. Without action, desire remains just a dream. It is the act of consistent effort, dedication, and willingness to work hard that will ultimately help you achieve your goal and transform your dreams and desires into reality. Even the most passionate individuals can fall short if they are not willing to put in the necessary work.

Challenges and setbacks are inevitable and part of the process; we have all been there; however, you must move forward with resilience and persevere through them. That grit builds character, discipline, and confidence, which in turn strengthens you and makes you more capable of overcoming future obstacles.

Remember this: success comes from the effort and dedication you put in, not just the intensity of your desire. Essentially, success isn't about wishing for it, it's about being willing to invest the necessary time, effort, and sacrifices to make it happen. It's about working smart, persisting through setbacks, and demonstrating unwavering commitment to your goals.

Are you willing to put in the work to achieve your goals?

Crush this week and give it all you've got! I know you can do it! 💪

24/07/2025

When I choose to have a burger, I usually select a turkey burger since they tend to be lower in saturated fat and total calories, which typically helps me meet my macro and fitness goals. Don’t get me wrong, occasionally, I will indulge in a regular burger, but turkey burgers are my go-to burger. However, now and then, it is nice to change up my plain turkey burger for something a bit spicier. This is where my Jalapeño Cilantro Ranch Turkey Burgers come into play. They add a little more flavor and spice to my burger, and it pairs so nicely with my Jalapeño Cilantro Lime Ranch Dip!

Give it a try the next time you want a turkey burger for dinner!

Jalapeño Cilantro Ranch Turkey Burgers
Makes 4 servings

Ingredients:

1 lb. lean ground turkey (at least 93% lean/7% fat)

1 TB Lime Juice (approximately 1 lime)

½ tsp. of lime zest (approximately 1 lime)

2 TB Minced onion

½ cup Cilantro

2 Eggs

¼ cup Plain Bread Crumbs

1 ½ tsp. Garlic Salt

¼ tsp Black Pepper (or to taste)

1 Jalapeño (seeded)

2 TB Ranch Seasoning (for a stronger ranch flavor, add one more tablespoon)

1. Chop cilantro and jalapeño and put them in a food processor to finely blend the two ingredients.

2. In a medium-sized bowl, combine all ingredients until they are mixed well.

3. Separate the meat into 4 similarly sized balls (it will be about a ½ cup for each patty).

4. Shape each ball into a patty and place them on a plate or platter, and then put them into the fridge for approximately 30 minutes to help firm.

5. On the stove, heat a non-stick skillet or pan on medium heat, spray with cooking spray, and cook the patties until the internal temperature reaches 165°F. I don’t recommend cooking these on the grill; they get a bit messy.

6. Top your turkey burgers with your favorite toppings! Lettuce, onion, tomatoes, pickles, sliced avocados, etc.

7. Enjoy!

Nutrition Facts: (per serving, patty only) 241 calories, 10.9g fat, 8.1g carbohydrates, 25.2g protein.

12/07/2025

I have been busy these past several months, and I’m excited to release my second recipe book, Flourish Foodie Recipes!
Many of you may already know, I love food (I can eat a lot of it), and I am passionate about nutrition. Thus, I created this book of recipes as someone who loves food and prioritizes eating healthy, trying to get ample protein, fiber, and nutrients while still incorporating a variety of foods and treats into my diet.

I focus on eating nutrient-dense foods that will help me achieve my health and fitness goals, but I also try to live a life of balance that allows for fun foods that bring me joy. Eating healthy doesn’t have to be miserable and doesn’t mean giving up all the foods you love. I encourage moderation, not deprivation. You can allow yourselves to enjoy all foods without guilt or shame. All foods have a place in a well-balanced diet. You can still enjoy your favorite foods while on your health and wellness journey. It’s necessary for your mental health and well-being.

Many people mistake eating healthy as eliminating all their favorite and fun foods from their diets. But let me tell you, that’s not healthy nor sustainable. It’s a mindset of extremes and restriction. It’s important to build a healthy relationship with food, and we do this by creating balance. Of course, we concentrate on eating nutrient-dense meals that fuel us for the day and our workouts, but fitting in foods we love is important too! Finding that balance will allow you to live a healthy and happy lifestyle, long-term.

Therefore, to create balance, I incorporate both the healthier versions of foods as well as the original foods into my diet. These foods aren’t meant to fully replace the real thing. It’s okay to eat the real thing! For me, it isn’t about eating this or that but about balancing both.

I hope this book of my Flourish Foodie Recipes makes fixing quick and easy, nutritious meals simple for you, and helps you incorporate all types of foods into your weekly meals.

Comment below or send me a DM to get a copy of my new PDF digital download. You can also still get a copy of my first PDF digital recipe book!

Let’s Flourish with Food!

Flourish: Fitness Health Wellness

02/09/2025

29/08/2025

20/08/2025

19/08/2025

13/08/2025

07/08/2025

02/08/2025

29/07/2025

24/07/2025

12/07/2025

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