Nutrition is the King. Exercise is Just a Pawn.

  • Some people think exercising for three hours a day will get them the body they want. First of all, who has the time to do that? Second, if the person goes home and eats a large pepperoni pizza, that workout was sort of a waste of three hours.

  • If you want to lose weight, tone your body, and create definition, nutrition is key. 80% of your physique is dependent upon your nutrition, and only 20% is dependent on exercise. So, no matter how many hours of exercise you pack into one day, it’s still not going to dismantle the harmful effects of a poor diet.

 Think about it this way:

  • Your physique will look like and your body will feel like the food you consume. So, if you want to look like an egg roll, greasy pizza, or one of those KFC fried chicken sandwiches, go right ahead. But, keep in mind the ramifications poor nutrition has on your body, your confidence, self-esteem, and overall wellness. If, in a day, you make a healthy choice 8/10 times, you are on the right track. I think that is a reasonable goal, don’t you?


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!






Graze: A new way to snack!

Just discovered this last night! It’s a company called Graze, and they send you these amazing portion-controlled healthy snacks every two weeks. You can pick whatever you want to be in your box each time. If you use the friend code DANAT462P, they will send you your 1st AND 5th box free! Who doesn’t like free??

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