Yummy Brownies!!

Is it time for a recipe??! YES!!! I was craving brownies (thank you time of the month, you’re a bitch) so I of course turned to my Pinterest and looked up healthy brownies. When I scrolled and came across the title The Best Heathier Brownies I had to check it out. OH.M.GEEE these are amazing!! I can’t take credit for this recipe it’s from the blog Chelsea’s Messy Apron and if you give them a try you won’t be disappointed and nobody will know they are actually considered healthy! They are made with no flour, no refined white sugar, no butter and no eggs!


~1 and 1/2 cups dark chocolate chips separated

~1/4 cup and 2 tablespoons of coconut oil (I used avocado oil as I didn’t have any coconut oil)

~1 cup vanilla Greek yogurt (I used plain 2% Greek yogurt for less calories and more protein)

~1 teaspoon vanilla extract

~1/2 teaspoon salt (I only use sea salt I never buy or use table salt)

~1/2 teaspoon baking soda

~1/2 cup coconut sugar

~3/4 cup oat flour (just blend regular oats in you bender)


1) Preheat oven to 350degrees F. Line an 8×8 pan with parchment paper and then spray with nonstick spray (I use either a coconut or avocado spray)

2) In a bowl place 1 cup of chocolate chips and set aside

3A) If using coconut oil microwave and measure in its melted state. Pour hot oil over dark chocolate and stir until melted.

3B) If using avocado oil measure normally and pour over dark chocolate. Microwave and stir every 30 seconds until melted.

4) Add in Greek yogurt

5) Stir in vanilla, salt, baking soda and coconut sugar.

6) Add in your oat flour and stir.

7) After well combined stir in the remaining 1/2 cup chocolate chips.

8) Spread the very thick mixture in your prepared pan. Bake for 28-32 minutes or until toothpick comes out clean when inserted.

9) Remove from oven and allow to cool completely

*do not over bake. Brownies are known for having a more fudgy-like consistency

There is an optional frosting recipe that I didn’t make, I found the brownies yummy and sweet enough without it but if you’d like to try it check her out on Pinterest or her website http://www.chelseasmessyapron.com.

Try them out guys and enjoy!!

xo Rachelle

Summer time!! And welcome back!!


Hello my followers!! Yes I’m still alive! I had to put my blog on hold due to unfortunate events that happened in my life. With that chapter behind me it’s time to get back into doing something I enjoy and that’s sharing my fun healthy tips and recipes with you guys. On that note let’s talk summer, or as I like to call it the diet killer. Like most people I know sitting on a patio with good friends, good drinks, and good food is one of the best parts of summer and I am no exception. It’s actually my top favorite thing to do in the summer! Unfortunately for me that means more calories and weight gain in the season you are wearing summer dresses, shorts, tank tops and the dreaded bathing suit. I’m all for embracing what fabulous figure you have but as a woman I’m just as hard on myself as anyone else but I don’t want to sacrifice my time spent outside enjoying patio season with my friends and family. Here where I live it can be a very short lived season so I’d rather enjoy it then dread it so here’s some of my summer time tips!!

First and foremost don’t stress out about it! It’s easier said than done but stressing about what you are eating or drinking in the summer will get you nowhere but ruining a good time real fast. When you are out either at a BBQ, patio or wherever to me that’s my cheat time. Now! I don’t mean eat the whole BBQ spread and drink the whole pitcher of sangria! Try to stick to more the meat and veggies as a lot of salads served at a BBQ such as pasta or potato salad is loaded with mayo and unhealthy carbs. When I’m on a patio at a restaurant I’m a huge burger girl (the messier the better!) so I’ll still order that but instead of fries I’ll order a side tossed salad with a balsamic vinaigrette dressing. Even share that with a friend and split your calories in half! Restaurant portions are way bigger then we need anyways and also if your counting you’re pennies it’s cheaper!! WIN WIN!! (yes I know pennies don’t exist anymore but it still sounds the best haha).

As for the alcohol nothing tastes better then an ice cold beer on a hot summer day! Well, lets reduce the beer haha. There are low calorie ones but truthfully with all the carbonation no woman wants to look and feel bloated. It happens once a month for us naturally I don’t like to make it happen just for fun. If I have a beer it’s just one then I’ll switch to something else. If I’m drinking hard alcohol such as vodka it’s a vodka water, yes boring and maybe gross but top shelf vodka should be smooth and the water will keep the calories lower. Wine is my favorite so I will split a pitcher of sangria with my girlies so I only get a small glass or two. I ALWAYS order a big glass of water with my drink and I don’t order another drink until I finish my glass of water, it keeps me hydrated and fuller faster. I’ve also started driving to and from where I’m meeting people as drinking and driving is illegal that’s a huge help for keeping me to a one drink limit.

Keep up your exercising and being active! Yes it’s hard to be inside in a gym when its beautiful and sunny but it’s a sacrifice that you need to make. If you still struggle with being inside take your exercise outdoors! Go for a run, go golfing, join a slow pitch team, soccer team, there are so many really cool adult activities plus you’ll meet new people. This is one area I refuse to cut out in the summer, and in my opinion a super important one so find something fun and get at it!!

Saying all this I’m still a huge activated charcoal fan. You can find all those benefits in a previous blog as well as my love for lemon water. I’ll make sure to drink lemon water every day through the summer to keep my bloating under control but I’ve also noticed a huge change in my skin! Not to get sidetracked but seriously its been fantastic for controlling my breakouts.

Enjoy the summer everyone and remember to look good you gotta feel good!!

xoxo Rachelle

Chocolate Monkey Muffins 

If you saw my Instagram I gave a sneak peak of myself making these yummy treats. I love muffins for a quick easy snack or breakfast so I hope you enjoy these!


6 very rip bananas
3 tbsp of honey
1 cup egg whites
1 1/2 cups of quick oats
1/4 cup Pb2
3 scoops chocolate protein powder
1 1/2 tsp baking soda
3/4 cup preferred chopped nuts (walnut, almond, pecans, etc.)

Combine all ingredients. Bake at 350 degrees for 25-30minutes. Makes approx. 24 muffins


xoxo Rachelle

The Secret to Healthy Living 

On my Instagram and Facebook last Thursday I posted a saying that I really liked which was the inspiration for this blog post. It said “Healthy is not a weight. It’s not a diet. It’s not exercising 7 days a week and it’s not clean eating 7 days a week. And most of all its not the same for everyone”. To me being healthy starts with your mindset, the good old “if you can dream it you can achieve it”. I’ve often said to people choosing to lead a healthy lifestyle is just like people quitting smoking. If you don’t truly want to do it you won’t. If you aren’t in the right mindset to really stay on track of the end goal you will fail. Every. Single. Time. Healthy eating is not easy. Going to the gym and working out is not easy. There is no magical pill, there is no special diet. We are all given the same tools to succeed and how we choose to use them is the difference between successful people and unsuccessful people. The fit people you may follow on Instagram have probably failed once or twice trying to achieve their goals but they didn’t see failure as an excuse to stop, they saw it as a bump in the road and continued on with their journey. Don’t be fooled when you hear that healthy living is 80% nutrition and 20% exercise. It is 100% nutrition and 100% exercise because how can you achieve something with less than 100% of your effort?? So what is the secret to success in all this healthy lifestyle mumbo jumbo? To start by loving yourself. Reminding yourself that your journey will take time and you will make mistakes and fall off the bandwagon a few times. But! You will pick yourself up and you will continue on because you are worth it. You are worth succeeding and achieving the body of your dreams. I promise eventually you will learn to love it and it will become easier and maybe even become an inspiration to someone who may need it.

Love yourself!!

xoxo Rachelle

My Favorite Quick, Easy Meal


I’m a day late posting this, it has been a crazy busy weekend! I spent a lot of this weekend cooking, baking, and studying. I have my second last final at the end of this month so it’s crunch time and the next few weeks my posts may be a bit short. As you can see even poor Josie feels a bit neglected as she falls asleep staring at me waiting for attention while I try to study! So today I’ll leave you guys with one of my go-to recipes. These “Protein Pancakes” I’ve been making for years. They are easy, cheap, healthy, and can work for any meal of the day.
Protein Pancakes:
½ cup quick oats
¾ cup egg whites
Place ingredients in a magic bullet or small blender and blend until smooth. Pour ¼ of mixture on to a heated pan. When pancakes start to bubble, flip. Easy peasy!
Makes 4 pancakes
*252 calories per serving!
You can of course add things to these!  Sometimes I’ll sprinkle in cinnamon, or a bit of vanilla into the batter before I blend it. I’ve sprinkled raisins or blueberries onto the pancake as it’s cooking before I flip it. If I make them plain I’ll use maple syrup (my favorite, especially a sugar-free one!), or I’ll put all-natural peanut butter and honey between 2 pancakes like a sandwich. The options are endless, just don’t forget the added ingredients add calories so watch your portions!
xoxo Rachelle

Happy New Year!

new year

Happy New Year!!
Some of you may have noticed I took a bit of time off from my blog through the Christmas season. As a full-time hairstylist December can be a bit insane trying to get all your clients in to get them beautiful and ready for seeing and spending time with their loved ones. I hope everyone had a great Christmas and New Years and kept up on their health and fitness goals. I find the whole month of December extremely difficult to stay on track. There seems to always be someone bringing in Christmas goodies to snack on or the endless get togethers with yummy food and drinks. It’s hard to find time to get in your daily workouts due to these parties, or gift shopping, wrapping presents, etc. Trust me when I tell you I am THE WORST for bad eating habits through the holiday season. My addiction to sweets and love for party snacks makes it difficult to stay on track. It’s a running joke with my friends and family that if you can’t find me at a party I’m at the snack table, its sad but true. Over the years I’ve learned how to still indulge without completely ruining all my hard work in the gym. No matter how busy my life gets I always find time to get to the gym and a busy December is no excuse.
So how do I survive all the holiday eating?? Well first I’m not hard on myself for eating 5 cookies within 5 minutes. It happens. And tomorrow is another day to wake up and get back on track. I will allow myself 1 treat a day to keep myself from binge eating all the cookies, bars, whatever is in my sight. 1 day of bad eating won’t make you fat just like 1 day of healthy eating won’t make you skinny.
DON’T skip your workouts. For me it’s a helpful daily reminder to keep eating healthy to give my body the fuel it needs for my workouts. In saying this don’t think working out for an extra hour the day after binge eating treats will help burn off the extra calories. All you will do is start feeling guilty and drive yourself crazy and into unhealthy habits. Like I mentioned earlier, tomorrow is a new day with a fresh 24 hours to make better decisions don’t beat yourself up for what happened the day before.
With a new year comes a new set of goals. I don’t make new year’s resolutions I like to make goals for myself. I find making resolutions sets me up for disappointment if I don’t end up following through but with goals at least I’m working towards something. My goals for this year are:
1) Finishing and receiving my diploma in Sports and Fitness Nutrition. Something I started purely for interest and my love for learning about food and how it works for our bodies.
2) Better understanding money and finances. If you speak about money to me you might as well be speaking Chinese. That’s not a good quality, everyone should know the ins and outs of their finances and thank you to my CPA sister I have already started to better myself in this aspect.
3) Keeping up on my blog. I’ve enjoyed using this as a platform to voice what I know about food, creating healthy habits and sharing my favorite recipes. As long as people are following I will keep talking so thank you to my followers and there’s lots more to come!
4) Working more on my mindset. What I mean by this is more reading, less t.v. watching. I’m a big believer that if you put it out to the universe the universe will help you achieve it. Some people pray or believe in higher powers for these types of things, so you can go with whatever you believe and what works for you. When I set my mind to something I will project it out to the universe, I will write it in my journal every day to keep my mind focused on what I’m wanting to achieve. That helps change my mindset. I’ve only started recently doing this in the last few years by reading a lot of “self-help” type books or listening to podcasts instead of music at the gym. I read books that focus on bettering yourself. Mind, body and spirit. If you dream it you can achieve it, the mind is a powerful thing and when you start believing in yourself it’s a beautiful thing.
Let’s make 2018 great everyone and one step closer to a happier, healthier life!
Rachelle xo

Activated Charcoal

If you haven’t heard of activated charcoal, you must be living under a rock. All of a sudden it has become quite popular among people to use for brushing their teeth to make them whiter. As great as this is and yes it actually does work do you know there is also some health benefits if you take it orally?? It’s become my secret weapon against belly bloat and gas when I go out to eat a not so healthy meal with a few beers or other alcoholic beverages. Activated charcoal chemically binds toxins and chemicals to help the body get rid of unwanted substances. It is used in hospitals to help with drug and alcohol overdoses.
If you are wanting to try and take activated charcoal before indulging in bad food I recommend taking 2 capsules 30 minutes before eating with a big glass of water. This is important because activated charcoal can cause constipation, so I find staying well hydrated will help with this. And by well hydrated, water! Not wine, coffee, pop, or beer, stick with water to keep yourself hydrated. If drinks are on the menu as well then alternate a drink of water with your preferred beverage.
For teeth brushing you can use the capsules as well they are easy to break open, but I find this method very messy. All you have to do is dip your toothbrush into the powder and brush away! Be careful though as it gets everywhere as your brushing and can stain anything white such as towels or your shirt. I have a toothpaste that activated charcoal already in it, so I find that much easier. It’s called My Magic Mud and I highly recommend it as it’s 100% all natural so no GMOs or chemicals! You can find it at http://www.mymagicmud.com or look them up on Instagram or Facebook!

Since it is a detoxifier you can also use it to make an at home face mask. You just add 1 tsp of activated charcoal powder to warm water until it makes a paste then add a bit of aloe gel and rinse after 5-10 minutes. If you have very sensitive or dry skin this is not recommended as activated charcoal is dehydrating. Also, if you are allergic to aloe you can swap for a bit of honey.
Now this isn’t some sort of magic diet pill it is to be taken with caution and please consult with your doctor before taking any sort of supplements. It’s not something I take every day or regularly just when needed and has become a great trick for controlling my Irritable Bowel Syndrome before indulging in a delicious “bad cheat” meal.

xo Rachelle

Butternut Squash Mac and Cheese


If I had to pick my favorite recipe this would defiantly be in my top 5.  I make this all through the fall and winter when squash is in season.  For someone who is not a fan of vegetables it’s better for me to hid them in things.  When I’ve made this for family and friends they are a bit skeptical because when you think Mac and Cheese you don’t really think healthy but if I’m doing the cooking you better believe it’s going to be healthy AND delicious! I got this from Tosca Reno she has some great healthy alternatives to your everyday cooking. Give it a try and let me know what you think!
1lb brown rice pasta
2 cups of pureed butternut squash or even pumpkin if you’re into the whole crazy pumpkin craze
2 cups low sodium chicken broth (or beef)
6oz goat cheese (plain or sometimes I use herb and garlic)
1tsp sea salt
Parmesan cheese
Optional: cut up, cooked turkey bacon or greens such as peas
1) Preheat oven to 375degreees. Coat a 9×13 pan with olive oil cooking spray (my preferred cooking spray)
2) Boil 4-6 cups of water in a large pot. Add noodles and boil for 10-12 minutes until pasta is tender. Strain and set aside in baking pan.
3) If making your own butternut squash puree peel squash with a peeler to take the skin off. Cut squash in half and spoon out the seeds. Chop into small pieces and add to a pot of boiling water. Boil until soft. Strain and put back into the pot. Use a hand mixer or hand potato masher until there are no lumps. Add chicken (or beef) broth to the squash and let simmer for about 2 minutes.
4) Remove from heat and stir in goat cheese and sea salt until smooth and melted.
5) Add any optional ingredients if you want
6) Pour squash mixture over pasta noodles and stir gently to combine. Sprinkle with parmesan cheese.
7) Bake for 20 minutes then broil for an additional 3 minutes until the top is a bit crisp.

Makes 8 servings at only 310 calories per serving!! *excluding optional ingredients


I.B.S… Yes I’m Going There.

First off if you’re squeamish about poop or other bowel movements this is not the post for you. This one is for my fellow I.B.Sers that may be dealing with this shitty (ha!) syndrome. I was first diagnosed with this while in high school I’m guessing around 15 years old. I was under a lot of personal stress at the time with school, boyfriends, friends, just normal teenage girl stuff, as well as not eating properly or barely at all. I was an active teenager though spending most of my spare time after school at the dance studio. For me it started with stomach pains, sometimes so bad I couldn’t move let alone try to get up and go to school. Trying to eat or even take a sip of water was out of the question because the pain would be so bad it would cause me to feel nauseous. Doctor appointment after doctor appointment leading to test after test after test I was diagnosed with I.B.S. It’s common with the women in my family. My mother has it, my sister, my auntie, but we all have different triggers and different ways of dealing with it. I will share any information I know and my experiences with how I deal with it.
What is I.B.S?
I surprisingly get asked this a lot!! I.B.S stands for irritable bowel syndrome. It’s a disorder that effects the large intestine. Everyone that has I.B.S experiences different symptoms making it difficult to diagnose. Symptoms include gas or bloating, abdominal pain, cramping, constipation, or diarrhea and sometimes all of these can happen though the duration of a flair up.
Common Causes
*Dark green vegetables: I do not cut them out of my diet I just know I can only eat them a few times a week. They usually contain high amounts of fiber, which we need fiber but high amounts of it causes gas which is not good for people with I.B.S because it’s usually painful gas/bloating. I find steaming my vegetables helps instead of eating them raw.
*Fast food: Do I really need to explain??? Greasy, yucky fast food is not good for anyone but is even worse for people with I.B.S. Personally, it sends me to the bathroom with diarrhea almost instantly sometimes before I’ve even left the restaurant. I still eat out but I’m extremely conscious of what I’m eating because it’s so embarrassing to have this happen.
*Spicy foods: This is a trigger for me and I eat very blandly. There are many yummy spices out there that I don’t need to cover everything with hot sauce, spicy seasonings, etc. For me this will cause huge stomach pains almost instantly, so I just stay away from it all together. You don’t need spicy stuff in your diet it’s just for taste but like I’ve mentioned before everyone’s different. My sister loves hot sauce and I know other people with I.B.S that eat crazy spice on everything and have zero issues with it.
*Red meat: Same as dark green vegetables I do not believe in removing anything healthy and good for you from your diet unless of course there’s an allergy, or some other medical reason that it needs to be removed. Now vegetarians and vegans I respect your reasoning for it it’s just not for me. Red meat for me is hit and miss, sometimes it affects me and causes me to again instantly be running to a washroom but sometimes I’m totally fine. If purchased from a good supplier it can contain a ton of vitamins, minerals, and nutrients that are excellent for our bodies. It’s better to stick to lean meats such as chicken, fish or turkey but sometimes a good burger or steak is hard to pass up.
*Beans: “Beans, beans the magical fruit, the more you eat them…” Ok, I’ll stop there, but if you can finish that song you know why I tend to stay away from beans. They are gas producing causing painful bloating in people with stomach sensitivities.
*Dairy: I LOVE cheese. I don’t care what kind I will eat them all. It can cause constipation for many people. Ice cream and milk have gas and bloating producing properties but everything in moderation as dairy is good for you to have daily.
*Beverages: Caffeine, carbonated drinks and alcohol. Caffeine can be problematic for some sufferers of I.B.S. Carbonation in anything can cause gas/bloating and a lot of alcoholic beverages also contain them so it’s something to look out for if you experience any sort of symptoms after drinking any of these beverages.
*Stress: Stress is extremely hard on your body. For myself when I’m going through a stressful time in my life my body will remind me I need to take a step back and calm down by giving my paralyzing stomach pains that get worse if I try to move. No, it’s not fun it totally sucks but it causes me to figure out what the stress is and remove it.

But Rachelle, how do I fix these problems once they occur or cure myself of this?? There is no cure for I.B.S but it can be managed in different ways which even these can differ from person to person. So, these are my tried and true remedies.
*Peppermint tea: It feels like a warm hug on my tummy when I’m having stomach pains. Peppermint has soothing qualities, mixed with the hot water it helps to relieve any pains or nausea
*Exercise: We know the benefits of exercise, for me it’s a stress and anxiety reliever. You don’t need to go to the gym 6 days a week, 2 hours a day, like myself but getting at least 30 minutes a day can be so beneficial to escape the hectic craziness of life to clear your mind and refocus.
*Trial and error: Finding your trigger foods and beverages is really a matter of trial and error unfortunately. You must be super conscious of what you eat and feel you feel afterwards. Some doctors recommend when you are first diagnosed keeping a food journal to track what you ate so if you have a flair up its easier to narrow down what might have caused it.
Sadly I have yet to figure out remedies for when you may get diarrhea after eating a trigger food or drink. If I’m with people who don’t know I have this, I’m at someone’s house, or attending an event I will stay away from the food I know will make me instantly be looking for a bathroom. Yes, it’s super embarrassing when it does happen but just remember everyone poops. It’s a fact of life. The best way to go about it is to just be honest, “sorry I can’t eat/drink that I have I.B.S and it will make me very sick if I do”. People tend to not ask questions afterwards especially if they’ve seen Along Came Polly with Jennifer Aniston and Ben Stiller!! Hopefully this will help anyone out who might have Irritable Bowel Syndrome or educate others who may know someone that does. Thanks for taking time to read my long post!
xo Rachelle

Vegan Chocolate Banana Bread


No I am not a vegan. BUT! Sometimes I do like baking as healthy as possible and vegan options always intrigue me. This one popped up on my Facebook feed from livestrong.com’s page and I just had to try it. It tastes like chocolate cake and is 100% guilt free!
¼ cup hot water
2 tbsps ground flax
1 cup flour (I make my own oat flour but you can use gluten-free, or whatever your dietary preference is)
½ cup quick oats
½ cup cocoa powder
1 tsp baking powder
½ teaspoon salt (I use sea salt)
½ tsp cinnamon
3 ripe bananas
1 ripe avocado (great substitute for butter in baking)
1 cup coconut sugar (better alternative to brown sugar)
1 tsp vanilla extract
1 cup dark chocolate chips (vegan if you’re a vegan)

1) Preheat oven to 350degrees and grease bread pan.
2) Mix the hot water and flax and let sit for 5 minutes while you prepare the other ingredients.
3) Stir together dry ingredients, flour, oats, cocoa powder, baking powder, salt and cinnamon in a mixing bowl.
4) In a separate bowl mash together the bananas and avocado. Add to dry ingredients.
5) Stir in coconut sugar, vanilla extract, flax mixture and ½ cup of dark chocolate chips.
6) Pour into greased bread pan.
7) Sprinkle remaining chocolate chips onto the top of the loaf.
8) Bake for approximately 1 hour.
9) Let cool then dig in!

xo Rachelle