Pumpkin Roll Protein Bars —– Perfect for the fall!

These Pumpkin Roll Protein Bars taste just like the cake part of a traditional pumpkin roll, only less calories/sugar/fat and more protein! They are so delicious and packed with wonderful fall flavors. With only 45 calories per bar, who could possibly pass these up?? They were a huge hit! 


Pumpkin Roll Protein Bars


1/2 cup Ideal brown sugar

1 4 oz snack size unsweetened applesauce

2 tsp cinnamon

1 tsp ground ginger

1 tsp apple pie spice (or pumpkin pie spice)

1 tsp baking powder

1 tsp baking soda

1/2 tsp salt

2 tsp vanilla extract

4 large egg whites

1 15 oz can of raw pumpkin


2 ¼ cups whole wheat oat flour

1 ½  scoops vanilla protein powder

1/2 cup unsweetened almond milk


  1. Preheat oven to 350 degrees.

  2. Combine and mix the first 11 ingredients with hand or stand mixer

  3. Combine oat flour and protein powder in separate mixing bowl

  4. Slowly add to batter, mixing thoroughly

  5. Add almond milk and mix until batter is smooth

  6. Spray 9 X 13″ Pyrex dish with non-stick spray.

  7. Spread batter into the Pyrex dish

  8. Bake for 30 minutes

 **Makes 24 bars**

Nutritional Information – 1 bar

Calories: 45

Fat: 0.7 g

Carbohydrates: 8 g

Protein: 3.7 g

pumpkin roll protein bars






Chocolate Protein Brownies

Brownies….Everyone loves them~ Maybe a little too much sometimes… 😉 First of all, if you have a brownie, a made from the box Betty Crocker brownie, don’t hate on yourself. It’s one brownie, on one day. In the grand scheme of things, it’s not going to “derail” you from living a healthy lifestyle. In fact, it might even help keep you on track. When we deprive ourselves of something (like one brownie) over and over and over, it leads to behaviors such as binging, irritation and displaying anger towards others,  and can even, down the road, lead to symptoms associated with eating disorders. But I digress….

So, if you’re the kind of person that needs a brownie or chocolate every day, here’s a great alternative to the traditional brownie. They are packed with protein, don’t have chocolate fudge/milk chocolate, margarine/butter, or high-fat dairy. They are so easy to make, and can easily be thrown  into your lunch for a midday treat. Enjoy!! ❤


Chocolate Protein Brownies



  • 1 cup whole wheat oat flour
  • 1/3-1/2 cup Stevia
  • 4 egg whites
  • 1/2 tsp. baking soda
  • 1/4 tsp. salt
  • 2 scoops high-quality chocolate or vanilla protein powder         (I use Shakeology or Muscle Milk Naturals because neither of them have dairy. However, you can use one with whey if dairy isn’t a problem.  I would not recommend a soy protein or plant-derived protein powder for these)
  • 1/4 cup water
  • 8 oz. baby food      (yes, you read that correctly 🙂 I use two of those little jars of baby food, Pears and Raspberries)
  • 3 tbsp. cocoa powder


Preheat oven to 350 degrees

In small bowl, combine: oat flour, baking soda, salt, protein powder, and cocoa

In medium bowl, combine: egg whites, stevia, water, and baby food

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Ready to bake!

Put contents of small bowl into medium bowl and mix well.

Spray 8×8 inch glass baking dish with Pam. Pour batter into baking dish.

Bake for 22-28 minutes, depending on how gooey or “cake-like” you want the brownies to be.

Take out of oven and let cool before cutting. Store in airtight container in refrigerator. (I put a damp paper towel over them to keep the brownies moist in the fridge). **These must be stored in the refrigerator or freezer because they have no preservatives and will spoil.


Yields: 16 brownies

Nutrition Information (per 2 brownies):

Calories: 95

Fat: 1.5g

Carbs: 11g

Protein: 10g


Remember, if you make healthy food choices 80% of the time, you’re on the right track. Now, you can count brownies into that 80%. 🙂 Happy baking!






Does the war with food feel like a never-ending battle?…. Now is the time to declare YOUR victory!

Food is filled with and can create an abundance of emotions. It can make you feel happy, joyful, thankful, guilty, depressed, deprived, and loved. It can bring people together, creating laughter and happiness. Food can also be someone’s worst enemy, like kryptonite, or be the source of anger and guilt. We ALL deal with it, including me! For sure! Trust me, I am not even close to perfect, and I’ve experienced all those thoughts and emotions. So, I understand and I want to help people to see that there is a way to overcome that anxiety, stress, and win your battle with food. It’s all about your plan of attack. Imagine this as a typical day:

8:00- You rush out the door, coffee in hand, and grab a donut for breakfast at work (they were up for grabs, why not!) donut

10:00- The infamous sugar crash! You feel tired, lethargic, and hungry. Hello unproductive, knockin’ on your door!sugar crash


12:00- You are starving, as in, would eat pretty much anything as long as it doesn’t kill you starving, and didn’t pack a lunch. Problem…… Solution? Drive to the nearest fast food restaurant and make a not-so-good choice from the menu because you are so hungry and that’s all you can think about. Oh, and did I mention adding fries to that?

2:00- The guilt stage. Your body does not feel like it’s been fueled properly, maybe it has just woken up from a food coma, and you still feel hungry! Then, the negative self-talk creeps in. You say to your inner self: “Ugh, you are so fat,” “You are such an idiot, why did you eat that for lunch?” “You are never going to reach your goals, so you might as well just give up.” Or maybe you’d say, “I hate myself.” “I have no self-control.” “I’m always going to be a failure.” “I am so worthless, I can’t do anything right.” Sound familiar??  (Today, you are going to stop!!) stop



5:00- Because you still feel guilty about lunch, you decide that you’re only going to eat one stick of celery for dinner. That’s it. You beat yourself up to the point that you are torturing yourself and your body by not nourishing it.

8:00- The hunger pains are unbearable. Whatever, you don’t care anymore, you become irritable, your family asks if you are ok and look worried. Finally, you can’t take it anymore and just binge, eating any food you can find. Ice cream? Check! Leftover pizza? Check! Potato chips? Check! Cookies? Check! Ok, so you eat it all in about 20 minutes, not even realizing you were full. But, the hunger pains have gone away. Yay!!….. Don’t start celebrating just yet, because I think you can guess what comes next.. Yes, guilt. So, the cycle has started all over again from lunch and you go to bed just bashing everything about yourself, catastrophizing, generalizing, and wake up feeling the same way. Not the best way to start your day.

If your day looks like this, let’s take action and CHANGE it!! You can stop all of the binging and crashing by doing one thing: (drum roll please!) PLAN your eating schedule the night before, the same way you’d schedule your work day around meetings, or appointments, or deadlines. Solidify it. Let people know that this is part of your daily schedule, and if they want to have a two hour meeting at a time you’ve given yourself 20 minutes to have a snack, say you’ve already scheduled yourself to do something at that time (because you have!) and ask if the meeting can be held a half hour later. It’s a half hour. I think people can work with that. If it’s important to you, you will do it. Know you are worth it! You are amazing! You can do anything you want! Don’t let anyone or anything stop you from reaching your goals. If it helps, set an alarm on your phone or computer to let you know/remind you to eat. I’m not kidding! In our hectic lives, sometimes we need reminders even just to eat.

end the trend

Now imagine if your day looked like this:

6:00- Up out of bed, early morning workout

8:00- Protein shake (or nutritious breakfast like the one I’ve showed in the next and previous posts) to take to work so when you see that donut you can walk right past it. I’d recommend a high quality shake like Shakeology!

10:30- Morning snack~ Something that feeds your brain, and helps you to think straight during the day. Try a sliced banana with about a tablespoon of almond butter, No sugar crash, no dragging, just power to boost through your morning. Apples

12:30- Lunch time- take a break and time for yourself to have a nutritious lunch. My recommendation is to pack lunch, but there are also healthy choices out there to pick up like Subway, fresh stir fry at the local market, or even the salad bar at the grocery store. Just watch out for the hidden danger (calories!) in salad dressings, full-fat cheese, fried meat, or croutons. Make sure it’s loaded with veggies and lean protein. Try a healthy soup on the side!

2:30-3:00- Afternoon snack! This is the time of day when people say they feel the most drained of energy. So, get some energy back through the food you eat! Don’t start pumping Starbucks through your veins! Try a sliced apple topped with American cheese, a handful of almonds, Greek yogurt, or even a protein bar (watch the labels on these!! I recommend Simply Bars or Good Greens bars. They are the best I have found. They both have protein, are low in sugar, and the Good Greens bars have your WHOLE daily serving of fruits and veggies! You can find them at www.thesimplybar.com and www.goodgreens.com. Both are gluten free, nut free, and vegan as well (for us folks that can’t eat dairy!) Also, I swear by Shakeology. It is just amazing. Your body loves you so much every time you drink this shake (plus it’s delicious!!) It’s the best daily dose of dense nutrition you can give to yourself and your family. Join the movement! www.beachbodycoach.com/dmarieonu

chris batu

5:00- You’re not guilty, you’re not famished, so you are thinking straight enough to prepare a healthy meal for yourself or your family. If you have some frozen cooked shrimp, soy sauce, teriyaki or stir fry sauce, some ginger, brown rice, and tons of veggies, throw them together to make a delicious, nutritious dinner for you family or just for you!!

8:00- You can relax, unwind, and not be plagued with hunger pains. Look back at your day and reflect on the progress you’ve made, what you’ve overcome, that you truly can do anything you set your mind to, and believe in your capabilities. Go to bed feeling fulfilled at the end of the day and wake up ready to start the next day over right where it left off.

Doesn’t that sound much more enjoyable?? So, like I said, literally write out the times you are going to eat each day, what you are going to eat, set timers/alarms, and journal your progress. Foster that commitment by telling yourself, “I’m disciplined. I’m getting stronger, I can fee my body becoming healthier. I am so proud of what I’ve done and am excited for the future. I can do this, not just for me, but for the people I love.” An awesome breakfast recipe and idea for an incredibly delicious lunch will be in the next post and there are many more to come!! ❤

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Pumpkin Pie Protein Bars

Pumpkin Pie Protein Bars

I just made these last night for the first time, and let me just say, they are soooo good! Plus, they have extra protein, less refined sugar, and raw pumpkin, which is so good for you~ Bonus! 🙂 Try them out and let me know what you think!

pumpkin pie bars