Author: Erika Tkatchuk

Guest Blog Post From Vicky Schultz

Over the past 9 months Vicky Schultz has achieved one of the most amazing transformations we have ever seen. She lost over 50lbs while completely changing her body-composition at the same time. Her original plan was to make this huge lifestyle change to prepare for her wedding, but as you will read in her blog, it became much more than that by the end. Congratulations Vicky! “I started my weight loss journey several years ago. It started with a calorie restricted diet of 1200 calories and an all cardio work out plan. Fast forward 6 months and I lost a total...

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Birthday Cake Protein Pudding Dip

Who doesn’t love a good snack? The problem is, if you’re not careful, the snacking never stops. Unless you pick the right snack, that is — something tasty enough to quell your cravings and satisfying enough to keep you from coming back for more. The key may be protein. In a 2012 study, University of Missouri researchers found that among healthy women, those who ate a high-protein snack (defined as one containing 24 grams of the good stuff) felt full for longer than women who ate medium- or low-protein snacks. A few points of reference: A large hard-boiled egg clocks in at six...

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Cinnamon Sugar Protein Donuts

I confess… I’ve had a few Krispy Kreme Donuts back in the day. I can vouch it’s nothing more than a circular lump of glazed dough that you might as well just superglue to your thigh. So take my word on it, don’t be tempted, its not worth it. Thankfully there recipes such as this one that taste great without the residual ‘stick to yo ass’ side effects. Now, anytime you bake with protein powder there is a huge margin of error; there are a few things you have to keep in mind to avoid getting a batch of...

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The Ultimate Sweet Potato Brownies

If you are dieting or simply striving to eat healthier, it can be difficult to avoid the temptation of sneaking in a cookie here and a sleeve of Oreos there. Most of these snack foods we crave, however, are empty calories with loads of sugar. Personally, I used to avoid all desserts like the plague when I first began getting into fitness and nutrition for fear that they would slow down my fat loss goals and sabotage my efforts to get a 6-pack. This made it extremely hard to adhere to a healthy diet since I constantly felt deprived and consequently fell...

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Butternut Squash and Black Bean Quesadillas

While a squash quesadilla might sound odd, just trust us. With this recipe, Butternut Squash and Black Bean Quesadillas will make you a believer! Not only are these quesadillas high in protein, but they’re also rich in nutrients and bursting with flavor. These quesadillas are layered with chicken, black beans, onions, cheese, and a flavorful blend of  butternut squash, cilantro, lime, and cayenne pepper. A perfectly portioned whole wheat tortilla keeps this recipe nice and figure friendly, so it’s even more guilt-free. Once you’ve tried these, you’ll never go back to boring old quesadillas again! They are great for a light lunch...

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