lifestyle, Recipes, yoga

Protein Truffles Recipe

One of my favorite things to do is open my fridge or pantry, see what I have and try to come up with a new recipe.  This weekend I had some down time so I did just that and made these really easy and healthy Protein Truffles. The perfect on the go snack!

Protein Truffles

This recipe is for about 5 servings and each serving packs 12 grams of protein and is a great source of potassium, calcium, fiber and iron.


  • 10oz Pitted Dates
  • 2 Scoops Protein Powder (I used Dymatize ISO 100)
  • 1/8 Cup of Old Fashioned Oats
  • 1T Local Honey
  • 1t Vanilla Extract
  • 1/2t Cinnamon (or to taste)
  • 1oz Good quality chocolate chips
  • Water

Combine all ingredients in a food processor, add tiny amounts of water to desired consistency. Should be very sticky.  Once all combined, roll into balls, about 1-2 Tablespoons each and should make roughly 15 balls.  Feel free to sprinkle goji berries or seeds on top, I had pumpkin seeds so I put some on top.  Put in freezer for an hour and enjoy! Keep in freezer and take out right before you eat them.  They won’t get frozen hard, they will stay a perfect chewy consistency.




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One Day Reset

After a weekend of not so good eating I always feel like I need to hit a reset button.  A pause, to refuel myself with foods that nourish, energize and make me feel really good from the inside out.
With that in mind, I’ve created a One Day Reset Guide + Recipes and wanted to share it with you!

Sign up for this free One Day Reset guide to reduce swelling, increase energy and make you feel fabulous. Sign up here!


Sweet Potato and Lentil Soup

I have a confession to make.

Lentils used to scare me.

I never knew how to cook them or really even what they were.

So I did some research and was pleasantly surprised at what I found.  They are from the legume family and are packed with protein (about 30% of their calories). Lentils are also a great source of iron, phosphorus, copper, fiber, folate and manganese.

Next up, I needed a recipe. I could not find one online that I loved, so I mixed a combination of recipes into this one, easy (super delicious) recipe!





Juice Cleansing – Don’t Fall For It

When it comes to fad diets, I’ve tried pretty much every kind. Image

And you know what?

They suck.

They are not healthy.

And they do not work.

But because I am a little bit obsessed with wellness, I still keep an eye out for the newest trends and diets. The biggest one I have been seeing lately is the five day juice cleanse. Juice cleanses consist of all veggie and fruit juices. No chewing allowed.

The first juice cleanse I was ever introduced to was The Master Cleanse; a mixture of water, lemon juice, cayenne pepper and maple syrup. I tried The Master Cleanse years ago and after a few hours I was feeling horribly ill. You should never feel horribly ill when doing a cleanse, detox or diet. Never.

After years of experimenting with different diets and eating habits, I know what works and what doesn’t work. I know what is healthy and what is not healthy. I know that juicing for more than one day is not healthy. Juicing removes the fiber (which is in the pulp). Fiber helps to remove the toxins in your body. We need fiber. We also need protein, carbs, and healthy fats.

So while I do not recommend juice only cleanses for any more than one day, I do recommend adding juice to your every day clean eating.

Let me break this down for you.

You can find juice cleanses like the popular BluePrint Cleanse, which will tell you that drinking just juice is totally healthy but I’m not falling for it and neither should you.  I do one day juice cleanses, but I also eat real food with the juices when my body is craving it. Like a nice hearty salad for lunch and a veggie soup for dinner. For me, the juice is an added bonus to clean eating. The combination of clean eating and green/root based juices gives me loads of energy and a well-rested sleep.

So the next time your bff begs you to do The Master Cleanse or a new (more than one day) all juice cleanse don’t fall for it. Instead, suggest you add it to a real food detox, like this 5 Day be SOULful Detox.

On The Fly Tips:

  • Just Say No to just juice cleanses
  • Add fresh veggie/root juices to your REAL food detox or clean eating
  • Make your own fresh juice, it’s way cheaper and tastes better
  • If you must do a just juice cleanse, stick to just one day

And because I love a good laugh, check out this Buzzfeed article about juice cleansing.

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My Story

I became passionate about detoxing but it wasn’t a stroll in the park.

I hit a wall in my life…more like I hit the couch… Stressed, overweight, under nourished and in need of a major life re-vamp.  I had just had two back-to-back shoulder surgeries, was out of work (Bored!), and unable to be active so I turned to baking and cooking AND eating.  Fast food, nachos, burgers, the heart-attack-waiting-to-happen kind of foods.  I gained 30 pounds, had absolute horrible acne and felt depressed, bored, irritable and just plain “blah”.  I started yoga after my shoulder surgeries to help ease the pain (which it did) but I also learned more about my SOUL and what it was actually craving (physically and mentally).  I knew I needed to change because I couldn’t deal with gaining one more pound!  I was also pretty exhausted, tired and wanted energy and passion.

I browsed through yoga websites daily and started teaching myself how to eat properly.  I learned what kale was, how to make yummy green smoothies and that beets are actually pretty darn delish!  As I started walking (running) towards a more clean diet the weight started coming off and my energy started rising.


Blah to SOULful

What really pushed me over the kale loving edge was when I stumbled my way into a three-day detox.  L-O-V-E at first glance.  I learned a lot from the detox, about myself, my eating habits and how to bring what I learned into my everyday lifestyle.  When people think detox or cleanse, they tend to think of removing but that is not the case AT ALL.  It’s a simple formula really.  Subtract the evil, add the wonderful.  Think nourish not strip. My detox started with food and each time I detoxed I added more of my own wellness ideas and tips into it which made my experience a total wellness detox — mind, body and SOUL.  This was important for me, I needed the WHOLE PACKAGE.

Today, I am proud to say I have lost over 25 pounds!  Not only have I lost weight, I am more energized, focused, confident and HAPPY.  I have completed several 5k’s, a 10 mile Broad Street Run and a sprint Triathlon, all while enjoying cupcake every now and then.  I was able to find balance (had to find balance) because I never want to give up the comfort foods that I do enjoy.

My goal is to help EVERYONE find their perfect balance.  Achieve their greatest goals.  Feel confident, happy and PROUD of who they are and to realize that a healthy life is all about finding balance in the mind, body and SOUL.

To learn more about the 21 Day be SOULful Program head over HERE