Tag Archives: protein smoothie

SFV protein frappuccino

27 Mar

hey guys!  i’m dropping in with a quick recipe i just made up!  i don’t even want to talk about life right now because it stresses me out just thinking about it, but i figured you would appreciate this amazing protein shake i just whipped up!

i’ve been CRAVING a frappuccino since the first day it got warmer than 60 degrees.  frappuccinos were my staple in high school.. it didn’t matter that they were over 4 bucks a pop, i had no expenses!

well.. since i’m trying to watch my spending and my waistline, i decided to experiment at home, for a lot less money! hope you enjoy!

SFV protein frappaccino

makes one giant shake or two medium shakes

(whole shake: calories: 213, carbs: 14, fat: 2, protein: 30)


  • 1 C milk (i used skim)
  • 6-8 ice cubes
  • 1 scoop of protein (i used MRM whey – french vanilla)
  • 2 T instant coffee *
  • 1 t vanilla extract
  • 1/4 t of xanthan and guar gum (optional)


blend and enjoy! i didn’t use any sweetener, but you could def add some to make the shake appeal to you.

*i’m sure you could use cold coffee that has been brewed prior.  i would play with the milk:coffee ratio in that case.


hope you guys like this as much as i did! perfect for warmer weather and a lot easier on the wallet (and waistline!)


Q: does nice weather make you crave anything? me.. music by brand new/the starting line and fraps 🙂



rambles and a recipe

22 Feb

warning: a lot of venting is about to take place, so if you’re not in the mood today, please skip to the bottom of the page or comeback next time.

so my day started out really great; i dragged myself out of bed got up, took some cardio cuts and popped in insanity: cardio power & resistance. i got in a great burn.. looked down at my HRM and realized.. i forgot to turn in on! oh well, no big deal. i know i got a great burn in.

afer cool down, i made a orange creamsicle recovery/protein smoothie (recipe below), and then got ready for work.

on my way to work i decided to call my dad (after i talked to my mom) even though i had a gut feeling it wasn’t the best idea.

*background info: i am currently working as a General Ledger Account for an independent state agency making pretty good money compared to most of my peers. my dad, a very conservative man, thinks that me working at the state is only doing one thing: wasting his tax money. he thinks i have wasted my undergrad and grad degrees on something that i could do easily without either (which is def not the case at all). i chose this position because it would be possible to study (wait, i’m suppose to be studying?!) and work without being overwhelmed; many of my classmates got into ‘big 4’ accounting firms and havent gotten off work before 11 p.m. since december. for now, that’s not something i want. no, i don’t want to work at this company forever, but for now, i’m happy, and that should be all that matters.

since i have accepted this job, which started out as an internship, my dad has had a rollercoaster of opinions, which he is more than happy to express to me. when i started, he was happy; happy i found a job that started within a week of me graduating. assured me, this would be the experience i needed with not so much work that CPA studying would be overwhelming.. that was the first week..

from there he did a complete 180 on me. he went from supportive to completely opposing everything about what i was doing. i was wasting my time, i was wasting his money that he paid for my education, i was wasting his tax money (because i would for a government agency).

every single time i went home i was bombarded with all this negativity.. it started with me going home bawling after spending the day at home for thanksgiving. then, at christmas, trying to embarrass me in front of all my close relatives.

since christmas, i have no been home. i hadn’t even talked to my dad, which is a shame. i love my dad with all my heart he’s done a lot for me and i have so much respect for him, but i can’t keep taking this negativity from him. it’s bring me down and i don’t know what to do. i’ve let my mom know how i feel and she agrees what he is doing is wrong, but there’s nothing she can do about it.

hes also, always, been critical about my weight, and that’s one reason i’ve always been so self-conscious about my appearance with it comes to weight. i sometimes make myself sick thinking about what he might say when i’ve come home and gained 10 lbs since the last time i was home, because i know he will most definitely let me know.*

shew, sorry for such a long background, but for you to understand why this phone call made me so upset this morning, you needed to know.

i called him up just to say hi, which he always assumes i need something. we talked for a few minutes, about his company (he owns a landscaping company), about his health (since he hasn’t been in the best health lately), and the last thing he said was “have you found a real job yet” something struck me and tears started rolling down my face. as calmly as i could, i let him know i was pulling up to work ( i wasn’t even close) and that i had to go. that was the end of it. i called barbara and vented and she reassured me, what i was doing was the right thing, but there’s still a piece of me, this morning, that is so upset.

it shouldn’t be like this. why can’t he just be proud of where i have gotten? i was the first of my family to graduate from college and the first of extended family to get a master’s degree. that means nothing to him.

it’s situations like these that make me want to put myself into a carb coma.. bread, donuts, cake, cookies.. anything would make me feel better than i feel right now. i know that’s not the answer; i need to make sure i’m keeping track of this as one of my triggers that tends to break my healthy lifestyle commitment.

i’ll end this conversation there. sorry for all the personal information and heaviness, but it’s my blog and i can choose what i want to write about, right?

so.. on a lighter note (if you made it through all of that), i concocted a delicious smoothie that i would like to share with you. i can’t say i was ever a fan of creamsicles during my childhood, but this doesn’t taste half bad!

orange creamsicle recovery/protein smoothie



  • 1 scoop of EAS muscle armor (orange flavor)
  • 1 scoop of protein powder (i used MRM rich vanilla)
  • .5 of a frozen banana
  • .5 C of unsweetened almond/coconut milk mixture
  • 1/4 t xanthan gum (optional)
  • 1/4 t guar gum (optional)
  • TONS of ice


combine all ingredients into a blender and blend until smooth and enjoy!


for the rest of my meals today, i will be having: leftover pasta and chicken, 6 oz of dannon greek yogurt + banana + cinnamon, chicken + rice + veggies for dinner, and if i’m still hungry at the end of the day maybe a protein cake.. i’ve been craving one lately! i’ve also already downed 2 – 32 oz nalgenes, so i’m sure i will be getting in over a gallon of water today (which is something else i want to make a habit of)

hope everyone has a great day.

no questions today.. too mentally drained 😦

shamrock shake

18 Feb

hey guys! i’m not going to be long because i’m watching a movie, but i hadddd to share this new creation i made tonight!

so.. it’s shamrock milkshake time at McDonald’s right now.. my all time favorite milkshake!


well since i’m trying my best to get on track, i made my own recipe!


shamrock protein shake

inspired by this smoothie

1 C of unsweetened almond milk
2/3 cup of nonfat Greek yogurt
1 scoop of vanilla protein powder
1 t of mint extract
1/4 t of xanthan gum
1/4 t of guar gum
2 packets of stevia
A few drops of green food coloring
A handful of ice cubes

combine all ingredients into a blender and blend until smoothie! ENJOY!

Q: do you have any plans tonight? me.. no! watching moneyball! mmm brad pitt!!

sleepy tuesday.

29 Nov

this morning i woke up soooo tired. when will i go to sleep and wake up feeling refreshed?? even though it’s been a pretty sleepy tuesday, i ended up getting a lot done.

i left of talking about thanksgiving weekend. i ended up going out saturday night with barbara and brittany.. ended up spending over $50.. ugh, one of the main reasons i hate going to bars. i would rather spend my money on a nice dinner than a few drinks.

barbara & i

brittany & i

sunday was a pretty lazy day.. barbara was sick from drinking and i slept until 12:30 p.m. and loved every second of it. sometimes you just need to SLEEP, or that’s what i believe!

we put up some of the last of the decorations:

we ended up having a going away dinner for barbara; she will be in florida until the 11th, lucky brat! she requested spaghetti, but there was also steaks, homemade mashed potatoes, mac’n’cheese, and salad.

barbara didn’t start packing until 10:30 p.m. and we didn’t go to sleep until about 1:00 a.m. 😦 we were up by 3:30 a.m. so we could get to the airport on time. between salt from the long weekend and being up early, i looked pretty bad monday morning at work.

but i was excited cause i wore my new sweater (it’s red and i NEVER wear red, but i felt festive)

chugging started as soon as i got to work. i planned on getting well of a gallon of water in monday.

i was curious to see how many times i actually go to the bathroom based on how many oz. of water i drink, so i recorded it! haha (this was just at work, and i ended up going 2 more times before i left)

for dinner, i whipped something up from what we had in the freezer and cabinets. (i’ve decided i’m going to use everything in the cabinets and fridge, or as much as possible, to 1. use up what we have instead of buying something when we have it at home and 2. save some money since it is the holidays and all.)

dinner consisted of:

  • 1.25 lbs of turkey meat
  • 1 can of garbanzo beans
  • 1 can of hunts lower sodium diced tomatoes
  • 1 packet of ranch seasoning
  • a handful of oats
  • half of an onion, chopped
  • leftover green beans

..very random, but i put it all in a dish and baked it for about 30 mins @ 350 degrees. it was actually pretty good! i put a little bit of reduced sugar ketchup on top!

then, i hung out with this kid..

someone misses his mom; he wont even eat 😦

tuesday morning started out like this:

he refuses to come down the stairs for me.. half the time i have to carry him. he may be short, but he’s not light!

i woke up late, again, so i ended up not going to the gym, again, this morning. i really need to get my butt out of bed in mornings, i feel better when i go to the gym and i feel like the days go by faster when i workout in the mornings.

i also celebrate four eyes friday tuesday

meal 1 @ 7:00 am (on the way to work, since i was running late): 8 oz of unsweetened vanilla almond milk, 4 oz of dark chocolate silk almond milk, 1 t of instant coffee, 1 scoop of EAS Whey chocolate protein powder + banana nut vitatop

.. this kept me full for SO long. i was so busy at work i wasn’t paying attention to the time, when i felt my stomach rumble i looked at the clock and it had been 4 hours since i ate!

meal 2 @ 11:05 a.m.: 1/3 cup of rolled oats, 1 scoop of chocolate protein powder, 1 T of sunbutter.

meal 3 @ 1:30 p.m. (because i knew i wouldn’t have time if i waited until 2): chicken salad (canned chicken, greek yogurt, celery, onion, celery seed) on 2 pieces of healthful flax and fiber bread with cucumbers on top + cucumbers with sabra roasted garlic hummus.

can i please just say that cucumbers should be on all sandwiches! they give such a good crunch factor!! i learned that i need to keep my bread separate until time of consumption because my bread got REALLY soggy 😦

GUESS WHAT.. I ENDED UP GOING TO THE GYYYYYYYYYM! weeee! i decided i need a good HIIT, which would hopefully pull me out of my funk i’m going through. my routine was really random (which i made up as i went), but i def got a good calorie burn!












































Crap, I forgot to turn on my HRM!!!!
















when i looked down to see if the arc was reading my HR correctly, i noticed i hadn’t turned on my HRM. I HATE WHEN I DO THATTTT! i looked at what the arc ‘said’ i burned and i was at 187 calories.























that is what my HRM read after the last few mins on the ARC and 10 mins on the treadmill. i don’t think it was a half bad work!! i was definitely sweating when i got out of there and you know what, i felt AMAZING!

for dinner, i’ll prob have leftovers from yesterday and dinner is already cooking for tomorrow night! i LOVE crockpots! i put some randomness in there and hope it turns out turkey noodle soup, using the last of the leftover turkey from thanksgiving.

i’m done for the night.. i just want to relax. i’m going to start up studying within the next few days for my CPA exam on jan 3rd.. blah!

check ya later!


9 Nov

today has not been my day. yesterday was not my day. this week (and last week) weren’t my weeks.. i’m ready for something good to come about, because i’m starting to feel extra debbie downerish..

2 good things about my day today:

1: my scarf matched my contigo coffee mug.

(my favorite color is purple)

2: i could eat sabra roasted garlic hummus by the spoonful


anyway, back to pity party mode, not that i want to be like this, i actually hate feeling blah.  so, as i’ve said before, i am completing a 12 week BFL challenge which i’m currently on week 8 (wait, maybe 7) i’m not positive.. the reason i’m not positive is because i’ve lost ALL drive to keep going with this challenge, i have NO IDEA why, though. this happens to me just about every time i try to lose weight and get back on track with exercising.. i hit about 2, maybe 3 months, and my drive just disappears.  i thought this time was different though, i was SO MOTIVATED and i was doing SO GOOD.  i haven’t veered off with my eating (that much) but exercise has definitely taken a hit.  this started about 2 weeks ago when i got a call from my mom telling me my dad was in hospital because he thought he had a heart attack (luckily he didn’t, but he’s still seeing a specialist to pin point what exactly caused that discomfort)

*note: i have been EXTRA exhausted the past few months (this includes a few months before i started BFL) and when i went home recently, i found out my dad has a completely inactive thyroid which he was put on medication for (he use to be the dad that came home from work and sat in his chair until he was ready to go to bed).  i, then, found out about a week later at a family wedding that my dad’s whole side has thyroid problems which have contributed to their weight (my whole family, minus a few young cousins, is overweight). i may be the spitting image of my mom when she was younger, but every health issue i have ever had, mirrors my dad (which helps so i know what i can to do help prevent some serious illnesses in the future). so i have an appointment with a specialist next week, since the blood work from my general practitioner didn’t show anything abnormal.

so, hopefully when it’s all said and done, i will be able to find out why i am exhausted and hopefully that will in-turn boost my drive to want to continue this challenge.  i’m luck i have barbara to help me get through it, if i didn’t have someone doing this with me, i would be no obligation to keep myself the slightest bit accountable.

my meals have basically been about the same for the past couple days..

satuday was my free day (bfl – eat whatever, whenever, as much as you like)

-mocha protein smoothie (2/3 C unsweetened almond milk, 1/2 C cold coffee, 1 scoop EAS Whey Chocolate, a few cubes of ice), 1 egg over easy, 2 kashi waffles.

-wendy’s bacon cheeseburger, fries, small frosty (btw felt like shit afterward – i know my body was trying to yell at me for what i put in it)

-chips, salsa, 2 soft chimichangas

-small cup of pumpkin fro-yo with cheesecake bites on top

sunday was busy so i was trying to get a balance of carbs and proteins as best as i could.  this included

-1 protein waffle with 1 tbsp of smucker’s natural honey pb spread on top

-a pure protein bar (chocolate peanut butter)

-1 cube of panko crusted chicken breast, 4 shells of edamame, 1 cube of pumpkin pie, 1 tbsp of clam and corn chowder.  (can you tell where we were? costco. DAMN THOSE FREE SAMPLES! the last few times i resisted the urge, but for some reason sunday, i gave right in)

– 1 apple and a handful of mixed nuts

-whole wheat penne pasta with chicken, spinach, and fontina meatballs with vodka sauce

..all in all not a terrible day, but definitely not the best i’ve had. didn’t drink half as much water as i should have.

monday: woke up and actually made it to the gym. did a lower body workout (half-assed) only burnt 278 cals.

-spinach/blueberry/banana protein shake with EAS Whey Vanilla and unsweetened almond milk

-protein oats (1/3 C rolled oats, 1 scoop of EAS Whey Vanilla protein powder, 1 tbsp of natural pb)

-leftover pasta and meatballs

-1 medium honeycrisp, 2 mini baby bell lights

-spinach salad with cucumbers, tomatoes, and 4 oz of turkey roast (which had been slow cooking all day) with a little bit of annie’s honey mustard on top.  2 arnold sandwich thins with 1 tsp of sunbutter and 1 tsp of natural unsweetened applesauce.

..pretty good day (workout sucked cause i had no motivation but something is better than nothing, right?)

today: woke up at 3:45 am (efffff) to take barbara to the airport so no workout this am (which means no workout)

-mocha protein shake (same as one on sunday) and a honeycrisp apple

-half a whole wheat bagel with a smear of cream cheese, 2 pieces of pineapple and 1 piece of cantaloupe (we had breakfast at work and i thought they would have something i could have, which they really didnt.. so i stuck to these few items, then came back to my desk and had a chocolate protein smoothie)

-chocolate protein-sunbutter oats

-leftover pasta and meatballs, cucumbers and hummus

-laughing cow light wedged and 4 oz of low sodium turkey on a low carb wrap.. cucumbers with roasted garlic hummus

..now i’m sitting here blogging (which i don’t think i’m very good at, nor am i consistent) when i really should be studying for the CPA exam.  so right now my blog doesn’t make much sense.. no sweating lately, not much studying, but i’m thinking about calling it an early night soon to see if i just need a good nights sleep to throw me out of this funk. ( i got maybe 1 solid hour of sleep last night cause the dogs were going crazy)

goodnight.. hopefully i’ll be back sooner than later.. in a better mood with better eating and gym habits also.

bottomless pit..

4 Nov

..which is exactly what my stomach is today. i’m at work, so idk how long this post will be, but we’ll see what i can come up with

so, my stomach .. i don’t get it, because some days i can eat something and it will keep me full for hours. the next day, i can eat the SAME EXACT THING and i will be starving in an hour. well, needless to say: today is the day that i’m starving. it’s a good thing i only pack one days worth of food with me, or i’d be in big trouble today!

so far i’ve had:

meal 1: mocha protein shake (1 C almond milk, 1 scoop of chocolate protein powder, .5 C of coffee, and a handful of ice) and a handful of barbara’s peanut butter puffins

meal 2: .5 C nonfat greek yogurt mixed with .5 C of natural, no sugar added applesauce and some cinnamon on top

meal 3: 2 arnold sandwich thins (1 extra because i was STARVING at this point) and 6 slices of reduced sodium turkey meat. one with laughing cow light and one with annie’s honey mustard and a bunch of baby carrots

…it’s 3:45 right now and i’m about to make some protein oats with a tablespoon of pb. usually that fills me up pretty good, so lets hope that does the trick! i’ve also drank well over a gallon to try to curb my hunger, but that def isn’t working.

oh well, i think that’s all i’m going to post for now.. got some work to do. happy friday!!

..well, good thing i copy and pasted right before i hit publish, because the security on our internet wouldn’t let this publish! ugh, i guess i’ll never be able to post anything at work. which is stupid! what happens when i have zerrro work to do? i guess i’ll just stick to reading blogs during work!

in case you were wondering, meal 4 (1/3 rolled oats, 3/4 scoop whey protein, 1 T of natural pb) did the trick 🙂

i didn’t get off work until 5:30 even though i’m suppose to get off at 4.. blah, i hate overtime on fridays.

i’ll prob go out somewhere for dinner to grab a salad, today i DO NOT feel like cooking, usually i don’t mind, but the thought today makes me want to pull my hair out. oh well.. until next time!