Healthy Desert Options

Healthy Desert Options

Looking for a healthier version of a dessert you can take to your holiday party? I got you covered. Now let’s get one thing straight. A dessert is a just that, a dessert. Although there are healthier versions of things out there, it is still something we should have in moderation. If your going to indulge, use the best quality ingredients and make it beneficial to you. Substituting certain processed ingredients for more natural ingredients is a way to achieve this. Your body knows how to break down the natural foods, it does not know how to process things that were not meant to be put into your body. Here are a few options. Enjoy!

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3 ingredient Peanut Butter Fudge (12 servings)(keto friendly)


1 cup all natural peanut butter. (Unsweetened)

1 cup coconut oil

¼ cup unsweetened vanilla almond milk

Optional pinch of salt if your peanut butter is unsalted

Optional 2 teaspoons vanilla liquid stevia or or desired sweetener to taste

Optional ½ cup enjoy life chocolate chips


Slightly melt/soften the peanut butter and coconut oil on low in a saucepan, stirring constantly.

Add your peanut butter and coconut oil to a blender along with the rest of the ingredients and blend until combined.

Poor into a parchment lined loaf pan.

Refrigerate until set, about 2 hours.

If using chocolate, melt the chocolate chips in a sauce pan and drizzle over fudge before placing in fridge.

Macros: Per 2 pieces. Calories = 285

Fat = 29    Protein =  5.5   Carbs = 4


Chocolate Blueberry Clusters (serves 15)


1.5 cup semi sweet all natural chocolate chips, melted

1 tablespoon coconut oil

2 cups of blueberries

Sprinkle of course sea salt for garnish


Line a small baking sheet with parchment paper. In a medium bowl, mix melted chocolate with coconut oil.

Spoon a small dollop of chocolate on the parchment paper, and top with 4-5 blueberries.

Drizzle chocolate over blueberries and sprinkle with sea salt.

Freeze until set, about 10 minutes and serve.

Macros: (per one cluster) Calories = 24  Fat = 1g Protein = 1g   Carb = 3.5g




Getting through the Holidays

   “Getting through the Holidays”

Can you believe it is that time of year again?? Thanksgiving is fast approaching, and before we know it, we will be sitting around the gold old pine tree. The holidays are a wonderful time of year filled precious time with our friends and families. In our culture, the Holidays are also about the FOOD. It wouldn’t be Thanksgiving without the Turkey, stuffing, potatoes and desserts. And just like Thanksgiving, and New Years is always one of those Holidays that you gather around the table and stuff your face until you're in a food coma and then go back for seconds.

Sometimes, more often than not, we can take the holidays and food overboard. Reaching for that second helping, or third cookie, not realizing that we have just consumed our entire day's worth of calories in one meal. Now, that's not to say we can’t enjoy ourselves and have that extra serving or cookie, but there is a way to do that without overindulging. If you're dieting during the Holidays, this can be a very stressful time. There are temptations everywhere. You have to use that self control to not have those extra servings and helpings so you don’t hinder your progress. But it doesn’t have to be stressful. I have put together some helpful tips to help you stay on track this Holiday season. I hope they help. Enjoy the holidays with all your family and friends!

  1. Be realistic. It is easy to tell yourself that you're not going to have any dessert or a carb all holiday season. But the truth is, the more deny yourself, the more likely you are to binge. Instead, tell yourself you are going to fill up on protein and veggies first, then allow for one portion of indulgence such as a piece of cake or pie. Enjoy every bite.

  2. Don’t deviate from your normal routine. If you know you're going to spend the night at your work holiday party or a friends house for a yankee swap, begin your day as you would any other. Don’t skip meals to “save calories” for treats and drinks. Have a protein packed and good fat snack like a protein shake with a scoop of peanut butter an hour before your event. Protein and fat help cut cravings for sugar and processed carbs.

  3. Exercise in the morning. Some of you may cringe at that thought. (me included) Moving your body first thing in the morning sets your day right and helps your body stay stress free during the busy holiday season. Getting your workout done and out of the way ensures nothing comes between you and your fitness goals.

  4. Bring healthy treats to the party. Once someone invites you to their party, offer to bring something. This may not be an option for every occasion, it's always worth offering. This way you know the menu will include at least one healthy option.

Don’t beat yourself up. This is the most important if you ask my opinion. If you happen to overindulge, leave the guilt behind. Guilt associated with food is toxic and can create much more harm than good. Tell those little voices in your head to go away. Tell yourself that it is okay, and move on by getting back to eating and doing the things that make you feel good.

Simple Lunch

Simple lunches


I love lunch. It is a time of day that we get to recharge our bodies to help us get through that afternoon hump. There are days we don’t have a lot of time to get lunch in. We are busy with meetings and appointments and have to rush to eat our food. Making sure to get a healthful lunch in a rush can be a challenge.

Save time with these recipes for quick healthy lunches that can be eaten on the go!

Turkey Wraps with Snacks

*Note This is not for Keto*


1 Whole Wheat Flat Out Wrap  Click here for more info on Flat Out Wraps

3 oz Applegate Smoked Turkey Click here for more info on Applegate Turkey

1 TBS Avocado Mayo Click here to see the brand I love

2 slices of tomato

1 leaf of Romaine Lettuce

1 Cup Red or Green Grapes

1oz Plain Almonds

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Slather your wrap with your mayo. Add your turkey, tomato and lettuce, (Feel free to add other veggies here. Cucumbers and bean sprouts would be delicious.)


Nutrition Facts:

Calories: 500

Protein: 35g

Carb: 50g

Fat: 25 g


Sherri’s Keto Egg Salad

“ For Keto”

3 Whole Eggs (hard boiled)

¼ cup celery chopped fine

2 tbs chopped red onion

2 tbs Organic mayo

½ avocado

Salt and Pepper to taste

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Peel your eggs and mashed them with a fork to get the chopped egg consistency. Add all other ingredients including salt and pepper to taste. Mix to combine. Enjoy.

Nutrition Facts:

Calories: 550

Protein: 20g

Carbs: 7g

Fat: 49g