Xmas Protein Brownies

I love Christmas! But that doesn’t mean I will just derail myself and eat tons of sugar.  For me that just makes me want more sugar.  So, instead I create treats that are delicious and gingerbread-brownie.jpgin the spirit of the holiday but have much better macros.  This little guy is the perfect holiday treat!


NOTE: I add the mixture to a silicone mold of gingerbread mean to get the shape.

MACROS: (You will need to add what ever candy you include). One caramel M&M in each is about 13 calories or 1 fat and 1 carb. Below makes 6-7 brownies. That’s 55 calories each including a m&m!



What I Eat to Look Younger Than I Am

I first became interested in nutrition when I began competing at the age of 35. That world helped me to understand macro and micro nutrients as well as food timing and sensitivities. After I had been competing for a couple years I realized food can also be healing. You often have to restore your metabolism after strict dieting so this became a necessity for me.

Now over five years after first stepping on stage the first time, I am 40 years old and a mother to a 4 year old. However with food and exercise I have found a way to maintain my youthful appearance. That being said, there are many foods that have health benefits. The following four foods are ones I eat regularly that I have seen many benefits from.



This veggie is very nutrient dense. It’s high in both minerals and vitamins as well as amino acids. Asparagus is amazing at anti-aging. Also, for those that drink, it also has the added benefit of protecting hard working liver cells.

How I Eat it: 5 Spears cooked al dente alongside a protein like fish or lean turkey.



Regularly eating avocado makes skin, hair and nails look younger. It contains over 20 nutrients and antioxidants. This includes 5 anti-inflammatories.

How I Eat It: On a salad or rice cake.




These vegetables are not only extremely low in calories but they also keep your skin dewy and are high in silica. This means they help to keep connective tissue (muscles, tendons, ligaments, cartilage and bone) healthy. Cucumber is best used cold in salads, juices or gazpacho.

How I Eat It: A low calorie dessert is sliced cucumber with cinnamon topped with a little no calorie Walden’s Pancake Syrup.

Sweet Potatoes

With anti-inflammatory and protective carotenes, sweet potatoes making skin and muscles youthful and can help to regulate your blood sugar.

How I Eat It: Baked with a little cinnamon alongside lean beef or turkey.




Vanilla Cinnamon Protein Pancakes


Vanilla Ice Cream Whey (1 Scoop 35g)
40g of Oat Flour
1 Tbsp. Cinnamon
1 Tbsp. Vanilla
Unsweetened Original Almond Milk


Combine ingredients and slowly add almond milk. The batter should be fairly thick as a normal pancake batter would be.  Slowly pour batter onto a heated pan sprayed with PAM cooking spray. Once you see bubbles on the top of the pancake flip it. Cook for another 20/30 seconds and remove.  Recipes makes 4 pancakes. Top with your favorite fruit.

Macros: 30g Protein, 30g Carbs or 240 calories

Berry Protein Donut

Blueberry Protein Donuts


  • 2 Tbsp (14g) Flour
  • 1 scoop (32g) Vanilla Whey
  • (160g) Fat-Free Greek Yogurt
  • 3 Tbsp (46g) Liquid Egg Whites
  • 3 Tbsp (45mL) Walden Farms Pancake Syrup
  • 1/2 C (70g) Blueberries


Combine all ingredients and put into a donut pan. Bake for 25 minutes at 325F.

Each donut is 56 calories (9g Protein and 5 Carbs)

Mini Peanut Butter Chip Loaf


2 Tbsp. Jiff Peanut Powder
1/2 Scoop Vanilla Protein Whey
5g Reese’s Pb Chips (5 chips per loaf)
20g Oat Flour
5 Tbsp. Unsweetened Original Almond Milk
1/4 tsp baking powder
1/8 tsp salt


Mix ingredients and pour into mini loaf pan. Bake on 350 for 15 min. Recipe makes 2 loafs.

Macros for One loaf:

120 calories, 16.7g carb, .75g fat, .5g protein

Spinach Protein Waffle

I am often looking for a way to get more greens that is tasty.  This is one of my faves.  I have altered this recipe multiple times.  This one is the most filling and delicious! Enjoy.


40g of oat flour
1 scoop of vanilla protein powder (Magnum Quattro 30g)
3/4 cup of spinach
1/2 cup of egg whites


Waldens Pancake Syrup
40g Blueberries
1 tablespoon of light Smart Balance Butter


MACROS: Protein 45p, Carbs 33g, Fat 5g or 357 Calories

Vanilla & Cinnamon Buttermilk Protein Waffle

1/3 cup of Kodiak Cakes Buttermilk (or ½ cup of oat flour)
½ scoop of vanilla whey protein (a whole scoop if using oat flour)
2 Tsp Cinnamon
½ cup of unsweetened original almond milk

20g of blueberries
Walden’s Pancake Syrup
½ Tbs. Butter

Mix all ingredients together except the toppings and heat a waffle iron sprayed with pam.  Add batter to the waffle iron for 2-4 minutes. Add Toppings.

Protein 30g, Carbs 30g, Fat 5.5g
*Makes one large Belgium Waffle

Gluten Free Stevia Chocolate Chip Oatmeal Cookies


1 egg & 1cup oat flour
1/2’cup old fashn. oats
1/2’cup syrup Walden’s
1/2 tbls. coconut oil
1/2 tsp. sea salt
1/4 cup Lily’s dark Chocolate stevia chips


Mix all dry ingredients together. In a separate bowl mix all wet ingredients. Next while stiring dry Ingredients slowly stir in wet ingredients. Last fold in the chocolate chips.

Use a ice cream scooper to put 8 balls on a cookie sheet. Preheat the oven to 350. Once the oven is preheated put the cookies in the oven for 10 minutes. Remove and allow them to cool for 2 minutes. Then eat them all!! Nom nom

macros for each cookie

2.6 fat
13g carbs
2.5 protein

Bikini Contests on a Budget

There are so many items to purchase when you are competing, it gets pretty expensive! The bikini division in particular is about your overall look. So, items like your bikini, heels, jewelry, etc are very important. So here are the items I have found that are money savers!

Rent Your Bikini – CJ suits cost thousands of dollars but she rents them starting at $80 and up depending on the suit. I have rented a suit from her and it was beautiful!!

Buy Your Jewelry, Heels & Extensions on Amazon:

I am wearing all of the items above in my competition photo below. This includes the suit. It is rented from CJ!


I hope you found this list helpful!

Need Help with  your Posing?? Let me help you with posing sessions. I will virtually coach you to make sure you are ready for your big show! If you have any other questions about your first show, contact me!