Cheesecake dip


There are a couple different versions of this you can try. I have made it with chocolate or caramel protein powders. You can also add cocao or shredded coconut. Be creative!

-1 cup ricotta cheese
-½ cup softened cream cheese
-2 tablespoons of heavy whip cream- can omit this
-1 scoop of protein powder, I used vanilla
-2 tsp vanilla
-1 tsp almond extract-optional
-2 tablespoons of mini chips
-3 graham crackers, crushed
-Strawberries to top

Mix ricotta cheese and cream cheese either by hand or with an electric mixer. Add the vanilla and protein powder and mini chips last. I made mini “shots” and sprinkled some crushed organic graham crackers and topped with a strawberry.

How I’ve learned to manage the Holidays



Honestly there is no better time to learn HOW  to eat a little better and make smarter choices. It’s a tough time, not only physically but mentally & emotionally. My goal, at the very least is to maintain my weight. It doesn’t have to be as challenging as you may think. Many want to just indulge and worry about it come January.Let me tell you that usually doesn’t work out for people. Your body will react negatively if you treat it that way. Your body doesn’t realize it’s the Holidays, nor does the scale.
The Holidays are NOT a “free for all”!

Some of the strategies that help me through the season:

  1. I DON’T MAKE FOOD SELF MEDICATING FOR STRESS- the Holidays can be very stressful for everyone. It can also be emotional. Being as organized as possible will help. Schedule events like shopping, making cookies, or get togethers. Maybe even cut down on some things this year to make it easier.

2. I GO INTO DECEMBER WITH A POSITIVE ATTITUDE- rearrange your mindset. As we all know weight loss and/or maintenance is mental.  If you put your mind to something, it becomes more possible!

3. EAT ONLY WHAT YOU BRING INTO THE OFFICE-be aware of all those Holiday “treats” that come into the office this time of year. Just one treat a day could add up to a 5 pound ( or more) weight gain. Make sure you are prepared with an alternative snack on hand. Make it a rule. ( Reform with Rachel Healthy grab & go snack bags are also a good idea 😉

4. I TREAT MY DRINKS AS DESSERT -even 1 or 2 drinks can impact your weight and how you feel. Alcohol is not processed  in our body like food is. This makes it much harder to lose weight with the added calories and sugar of alcohol. I like to supplement a coctail with seltzer water or club soda with lime or lemon. Some common drinks are as much as a piece of cake, or pie, or a couple of cookies! Drink accordingly!

Some common drinks:
Mojito- 217 cal, 24 carbs, 23 sugars
White russian- 326 cal, 29 carbs, 27 sugars
Margarita- 168 cal, 10 carbs, 10 sugars
Mimosa- 144 cal, 14 carbs, 10 sugars
Champagne- 87 cal, 2 carbs, 1 sugar
Vodka-2 oz, 128 cal, no carbs or sugar
Beer- 100-150 cal, 6-12 carbs

Christmas cookies:
Cut outs= 31 carbs, 12 sugar for 1 cookie ( 3 tsp sugar)
Peanut butter blossoms= 10 carbs, 7 sugars
Snickerdoodle= 24 carbs, 13 sugar (4 tsp sugar!)
Spritz cookie= 10 carbs, 4 sugar
oreos,mint – 2 cookies= 21 carbs, 13 sugars

5.I KEEP MOVING- I can’t stress this enough. Exercise is the # 1 antidepressant. Everyone is busy, you must make time for working out. You will feel better and it helps with the extra calories consumed.

6. I PICK & CHOOSE- or plan ahead. If you plan what you will eat at each event it is easier to stay on track and not over do it. Decide what you want to enjoy. Stay away from the food table. Make a small plate and walk away or sit down. By standing and picking at the food you overeat and don’t realize you’re full.

7. I BRING A HEALTHY DESSERT- this is my go to for sure. I always bring a veggie tray, healthy app, or healthy dessert. This way I’m less tempted and I know there is something available I can eat.

Gingerbread energy bites-no bake


These are super easy and no bake! Tis the season for gingerbread…


-2 cups of almond flour
-¼ cup protein powder
-1 ½ tsp ground ginger
-2 tsp cinnamon
-1 tsp pumpkin pie spice or nutmeg
-¼ cup molasses
-¼- ½ cup of almond or peanut butter
-2 tsp vanilla
-¼ cup of almond milk

1. In a bowl, combine almond flour, protein powder and spices.

2.In a separate bowl, combine together your nut butter and molasses. Microwave or gently heat, about 30 seconds so it’s easier to stir. Add vanilla and milk.

3. Pour wet ingredients over dry and combine well.

4. Roll into balls and place in refrigerator.

5. You can drizzle chocolate over the top if you prefer.

Dark chocolate peppermint bark



-8 ounces of dark chocolate
-2 tablespoons coconut oil
-2 tsp vanilla
–1 tsp peppermint extract
3-4 tablespoons of organic crushed candy canes
-1 tablespoon of protein powder- optional


1. Melt chocolate and coconut oil. Stir in extracts and protein powder. Sprinkle in half of the crushed candy canes.
2. Pour chocolate mixture into a small flat container lined with parchment paper.
3. Sprinkle on the remainder of the candy canes.
4. Place in freezer until solid. Break into pieces and store in freezer.

Almond thumbprint cookies- with almond flour




-2 cups of almond flour
-¼ cup coconut palm sugar or sweetener of choice
-1 scoop vanilla protein powder-optional
-1 tsp baking powder
-4 tablespoons butter-softened
-3 tablespoons of coconut oil- can use only butter or only oil
-2 eggs-room temperature
-1 tsp almond extract
-1 tsp vanilla
-1 tsp cinnamon
-⅓ cup jam or organic fruit spread

1. Preheat oven to 350 degrees. Line a baking sheet with parchment paper.
2. In a medium bowl, stir together flour,sugar, baking powder, cinnamon and protein powder.
3. In another bowl, combine butter, oil, egg and extracts. Let the dough sit for about 10 minutes.
4. Roll the dough into about 1 inch balls and place on cookie sheet. Make a small indent in each cookie and fill with approximately ½ tsp of jam.
5. Bake for 9-11 minutes until they start to brown.  Let cool completely or they will crumble.

Gingerbread loaf-made with almond flour


I decided to try something different today.

-1 ½ cups of almond flour
-1 tsp of baking powder
-¼ tsp baking soda
-2 tsp cinnamon
-2 tsp ground ginger
-1 tsp nutmeg
-3 tablespoons of butter-softened
-3 tablespoons of coconut oil- can use all butter or all coconut oil
-2 eggs
-3 tablespoons of molasses
-1 scoop of vanilla protein powder ( you can omit this and add more sweetener)
-2 tsp vanilla
-¼ cup peanut or almond butter-optional
-Chopped nuts or raisins-optional


  1. Preheat oven to 350 degrees. Spray a loaf pan with coconut oil.
    2. Combine dry ingredients and spices, including the protein powder if you’re using it.
    3. Mix together butter and oil, add eggs, peanut butter, vanilla and molasses.
    4. `Combine the wet into the dry. Spread into loaf pan. Bake for 40 minutes.

No excuses December, do you want to be accountable?


Yes it’s that time of year, the Holiday season is upon us. This typically involves lots of eating and drinking, and most  likely not healthy. Do you have a plan for the next month? Some of you are thinking I’ll just worry about it in January. For one, this relieves you of guilt, but mostly it’s an excuse. I understand it is a busy time for everyone. Why not approach the Holidays differently this year. Have a plan in place and be accountable!

  1. MAKE IT SOCIAL…It doesn’t always have to be about the food & drink. We will probably attend a lot of parties, get togethers, cookie exchanges, etc. If you have a plan of how you will handle each event you will be much happier with the outcome.

2. IT’S DECEMBER-KEEP MOVING! Exercise is important everyday of the year, however it’s even more crucial now. Exercise is the #1 antidepressant. Guess how many times I hear “ I will get back into it after the Holidays”. This is an excuse. Make time to workout. Your are important.

3. NO HOLIDAY REMORSE- some of you may just want to forget about eating healthy and exercising for december because you’re too busy. However most likely, you will not be happy with results come January. This is particularly important if you have been working hard on improving your healthy habits, I know for me I work too hard to be disappointed over the next couple of weeks.

4. POSITIVE ATTITUDE- make this season about you and your health, YOU’RE WORTH IT!

5. BE ACCOUNTABLE- it’s a good idea to make yourself accountable to someone else. Maybe a friend or health coach. I have had some clients approach me so they can stay on track and be accountable for December. I’m here to help!

Sometimes I like the ” idea” of pizza

Sometimes I like the “idea” of pizza

Let me explain, everyday we are faced with many decisions, including what to eat. For me this is often a struggle. Planning and preparing is beneficial as well as being consistent in what I’m eating. Seems simple right? Unfortunately the temptation of food is all around us. From advertising, the break room at work, or what everyone around us is eating.

Even after maintaining  my weight loss for almost 20 years, I am still tempted when I see certain things like pizza or chocolate cake. I will occasionally indulge, however I have learned to find substitutes that satisfy me. That way I don’t feel deprived. Most of the time we like the “idea” of having something, most likely for comfort. It’s usually not worth how I feel afterwards. I do feel however a sense of accomplishment. It’s important to me to keep my weight loss goals in mind. This is where is say “ what would Rachel do?” 😉


We must take full responsibility for our actions. You can’t just “want” to lose weight, you have to work for it!



I believe being prepared is a huge part of weight loss. I put together a box of some healthier snacks to have on hand. These are typically some of the items I travel with as well. these are nice to have in our car, at your desk or at home to grab.
Items per box vary a bit.

*Almonds: calories=160, carbs=5g,sugar=1,protein=5
*Beef jerky: calories=80, protein=6, sugar=0
*Peanut butter: calories=250, carb=11, sugar=4, fiber=3
*Tuna: calories=80, carbs=0,sugars=0, protein=16 g
*Cheese wedge: calories=50, carbs=1, protein=2g
*Plant based Protein powder: calories=100, carbs=3, sugars=0, protein=20
*Unsweetened almond milk: calories=30, carbs=1, protein=1,sugar=0
*Mini KIND bar: calories=100, carbs=8, sugars=3, protein=3, fiber=3
*Vega one protein drink: calories=70, carbs=14, sugars=7, fiber=4, protein=20
*Sunflower seeds: ¼ cup: calories=190, carbs=5,fiber=3,sugar=1,protein=6
*Dove dark chocolates: per piece: carbs=5, sugars-4g
RECHARGE with some healthier snack options! Great to have in your car, at your desk, or just to have on hand for home.

If you want to be small-eat small


Make sense? Paying attention to what, when and why your are eating are all key elements in weight loss. Saying this simple statement makes you think before you eat. Most of the time we eat more than need! One reason is its habitual.
Here a couple of tips:

  1. Portion out all snacks- if you eat straight out of big bags, you won’t be able to keep track of how many servings you are mindlessly eating. Buy individual bags or pack them into snack baggies. I even like to portion out cut up veggies, nuts, almond butter, peanut butter or hummus into little containers, popcorn, and even dark chocolate. This helps you become more aware of how much you should be eating visually.

2. Order small when eating out- most restaurant portions are 2-3x what we should be eating! That’s why most times we feel stuffed after leaving. Order small to start or eat half, you can have the other half packed up to go. Another option is to split a meal with someone.