Samoa Protein Shake

I have zero self control with Girl Scout cookies, which is probably why I avoid purchasing them/having them present in my house.


I made this drinkable version that won’t go straight to the badonk:


  • 1 scoop Vanilla protein powder
  • 1 tbs Butterscotch pudding mix (I used fat free/sugar free)
  • 1/2 tsp Xantham Gum (optional)
  • A few drops of coconut extract
  • 1-2 tbs Unsweetened coconut flakes, toasted
  • 1 tbs Sugar free Hersheys syrup (or chocolate chips)

Blend all but the last two ingredients with ice and water or almond milk. Garnish with the coconut flakes and chocolate or mix it all together.

Nutrition Stats: (for 1 shake, blended with 1 cup almond milk)

Cals: 196

Protein: 24 grams

Carbs: 13 grams

Fat: 5 grams

Sugar: 2



These are a few of my favorite things…

The following products are staples in my kitchen that make life easier, healthier, and tastier. 

Quest Bars – I’ve been part of the Quest cult for about 4 years. I really can’t get enough of their flavor or find a protein bar with cleaner ingredients for 20-21 grams of protein. I’ve tried every single flavor and there was only one I didn’t care for. My favorites are: Cookie Dough, White Chocolate Raspberry, and Cinnamon Roll. Though these are being sold more and more places, its still cheapest to buy online at the Quest website, or (Sports Nutrition Center in Tigard, OR also has great prices)

Xantham Gum –  This is used by people who are allergic to gluten to add volume and viscosity to bread and other gluten-free baked goods. While I don’t have a gluten intolerance, I use 1/2 tsp of Xantham Gum in all of my protein shakes. It thickens them up to give the best milkshake consistency. It can be found in a lot of health and gluten free sections of grocery stores.

Peanut Flour –  Peanut Flour is a dry powder formed after the partial extraction of oil from the roasted peanut seed.  Typically, instructions are to add 1 tablespoon of water to 2 tablespoons of flour to make a peanut butter substitute or you can just use the flour for baking or thickening soups/sauces. There are several brands that sell peanut flour, both plain and flavored. I love PB2 for baking and topping for pancakes and waffles but PB Lean is probably my new favorite. Peanut flour is reasonable (usually 2.99 for a jar online) and is starting to pop up in most grocery stores.

Biotest Metabolic Drive & Cellucor Cor-Fetti Protein Powder – These have been my go-to whey protein powders lately. I love Biotest’s flavor and quality but Cellulor Cor-Fetti (yes, like cake batter) has been a fun flavor to mix it up lately. It’s not a strong cake batter taste – but still makes a good shake. Lately, I love mixing little Cor-Fetti with greek yogurt and stevia as a “frosting” for my Funfetti protein bars (see below). I buy these online.










Nunaturals Stevia – I’ve tried several stevia brands and this is my favorite. It doesn’t leave a bitter after taste. I buy the box of individual packs at my local grocery store but you can also find it on Amazon.

Maple Sugar Flakes – For those who don’t like artificial sweeteners and find stevia too bitter, Maple Sugar Flakes are a great substitute. Per teaspoon, it has only half the calories of white sugar and about one-third the calories of honey. I haven’t tried it with baking but its a great on oatmeal, yogurt, and in marinades. You can find it on Amazon or in Whole Foods or Williams-Sonoma.

Ezekiel 4:9 Bread –  Whole wheat bread is a fine option (I still love having Dave’s Killer Bread once and awhile) but Ezekiel’s ingredients are far superior.  Its made from a mix of sprouted whole grains (such as barley, millet and spelt), and legumes (such as lentils and soybeans). Unlike whole wheat bread, it contains no flour or added sugar and is a complete protein. It does taste a bit different than wheat bread and can take a little while to get used to but I love its nutty flavor. I used this mostly for toast, make breadcrumbs with it for meatballs, and love making french toast with the cinnamon raisin kind.  You can kind it in the freezer section or health section of most grocery stores. I stock up when its on sale.

Nature’s Hollow Jam – Personally, I’d rather lick the bottom of a shoe than eat Smucker’s Sugar Free Jams. Nature’s Hollow is SO good and is naturally sweetened. I mix it with greek yogurt as a topping for pancakes/filling for crepes. (It’s still not as good as mom’s freezer jam though) 

First Things First

I just need to get this out there – I hate the words ‘blog’ and ‘blogger.’ Fitness is just one of my many passions in life. Another is cooking; specifically coming up with healthy new recipes (mostly treats, many with sprinkles) because balance is essential in a healthy life.

I’ve tried my hand at distance running, triathlons, and most recently a bodybuilding competition. Lately I’ve had friends ask me a lot about nutrition, strength training, and competing. I certainly don’t consider myself an expert but I love to share information and encourage others on their road to health so it made perfect sense to put it all into a blog.

I’ll leave you first with my favorite protein shake recipe. (Adapted from

Cake Batter Protein Shake


  • 1 Scoop of Vanilla Protein
  • 2 Tbs Sugar Free Fat Free Vanilla Pudding Mix
  • 1/2 tsp Butter Extract
  • 1/2 tsp Almond Extract (Both extracts can be found in the baking aisle)
  • Pinch of Xantham Gum (Optional – it gives a milkshake consistency to any protein shake)
  • Rainbow Sprinkles

Directions: Blend with ice and 1 cup of water or unsweetened almond milk. Top with sprinkles!

Thanks for reading friends!