Food · Uncategorized

Thursday Seven… 7 Low Calorie Cocktails

With summer approaching so do the sugary refreshing cold cocktails. Check out these mouth-watering low-calorie cocktails inspired by Shannon Rosenberg on Buzzfeed.


  1. Watermelon Mojito

A refreshing cocktail with a mix of watermelon, rum, club soda, and mint.
Ingredients. Click for recipe.


A mouth-watering blend of grapefruit, lime, and tequila. Swapping out the tequila with vodka is an option. Salt or sugar the rim for an added delight. Click for recipe.

3. Blueberry Mint Fizz


Crisp and refreshing a blend of blueberry soda, St. Germain, soda, mint and blueberries. Click for recipe.

4. Yves St. Laurent St. Germain Cocktail

An elegant mix of dry white wine or Champagne, St. Germain, and Sparkling Water or Club Soda. Click for recipe.

5. Tequila Cocktail


With Cinco De Mayo just around the corner this delicious cocktail will have your taste buds jumping for joy. Made with Agave Silver Tequila, Pure Coconut Water with Pineapple, Fresh Green Apples, Fresh Mint, Ice, and finished with a Lime Flavored Cocktail Rimming Sugar. Click for recipe.

6. Fresh Grapefruit GreyhoundGrapefruit-Greyhound.jpg

Perfect for a garden party this cocktail features just 3 easy ingredients. High quality vodka, freshly squeezed grapefruit, and club soda. Click for recipe.

7. Skinny Summer Cocktail


Looks just about too pretty to drink. Throw some Pellegrino Sparkling Mineral Water, lemons, liquid Stevia, Ice, Organic blueberries, Organic strawberries and your fave vodka together to get this summer must have. Click for recipe. 

I would venture to say I am all set to bring on the cookouts and all things summer with these amazing and refreshing cocktails to choose from.

-Yesenia Whipple




Chipotle Chicken Sweet Potato Skins

Healthy Chipotle Chicken Sweet Potato Skins

I have been in such a snacking kind of mood lately. I think it might be the start of the holiday season, football season, eating season, ha! Call it what you may I am all about some picking at kinds of food. With all the ‘forbidden’ starches out there on this healthy lifestyle I thought I would share a delicious recipe I found on Half Baked Harvest.

Now the ‘forbidden’ starches. Listen all in moderation right? It’s about a lifestyle not depriving yourself. So if you feel like eating white rice every once in a while then do it! Otherwise you will find yourself one day sneaking to the back of sushi restaurant looking for sticky white rice by the hand-fulls. Yes, there go my dramatics again and just a disclaimer I have not actually ever snuck to the back of a sushi restaurant; white rice by the hand full…well I guess you will always wonder on that one.

Recipe & Image Credit: Half Baked Harvest

-Yesenia Whipple


The Thursday Seven… 7 Ways To A Healthy Dinner Out

healthy eats thursday seven series

I cannot believe The Thursday Seven is upon us already! This week I took a topic I could literally write a book on. I think I might have had 20 ways to keep it healthy before stopping myself (I could have gone on) and shrinking my list down to seven!

No matter where you are in your health and fitness journey going out to eat can sometimes be a daunting, anxiety filled, and stressful process. Trying to stay on a healthy balanced diet with temptation filled menus can make a hermit out of anyone. Here is a list of 7 ways you can stay on track and still enjoy a night out.

1. Avoid big chain restaurants and fast casual restaurants where food is remade and shipped in. These foods are pumped with high levels of preservatives, sodium, and who knows what else! Look for scratch kitchens where you can customize your order.

2. If you plan on bread skip dessert, if you plan on dessert skip the bread. For dessert try a healthier option like fruit with whipped cream.

3. Ask for a box with your meal and box up half of your meal if the portions are large. Better yet ask if they can box half for you prior to bringing out the food that way you will not be tempted when you see your entree in all it’s delicious glory.

4. Stick to small plates or an appetizer or two depending on the size and a healthy side like steamed veggies, side salad, or baked sweet potato (be careful on those toppings).

5.Stay away from creamy dressings. Look for vinaigrette options, oil and vinegar, and ask for these on the side.

6. Look for protein that is or can be broiled or grilled. Ask they go light on the salt when seasoning and if you are feeling really confident ask for your chicken or fish to be broiled in water.

7. Take a look at the menu prior to arriving so you have an idea of what their healthy options are. I always find this to be extremely helpful. At times this will take certain restaurants off the list of where to go. There is nothing worse than getting to a restaurant and realizing it is of a certain cuisine where absolutely everything is fried, contains cheese, loaded with carbs etc…if there are absolutely no healthy alternative skip this place. Stay away! Unless you are on a treat day and are o.k. with those options for that given day.

BONUS: Be careful when attending events that consist of buffets and h’ordeuvres. This scenario is a perfect example of when to eat a snack or an entire dinner at home prior to. This is especially hard for me and if I could ask my husband to tape my mouth shut while attending without looking absolutely ridiculous and not being able to talk to anyone I totally would.

I love talking about all things health and fitness so PLEASE comment with any questions, tips, or Thursday Seven topic ideas.

-Yesenia Whipple

Fitness · Food

Pre and Post Workout Snack Tips

Hi everyone!

Eating healthy and working out go hand in hand. However, do you know what the best foods to eat before and after working out are? I did some research and found some great tips on this topic so of course I wanted to share.

One of the things I discovered is how important it is to eat before a workout. According to Livestrong when you eat prior to working out you will not only maximize your workout, you will also increase your energy levels throughout the day. Our bodies need enough nutrients to carry us through not only pre workout but also during and post. Your immune system will operate at its optimum level and your blood sugar levels will be balanced all day.

Some great tips to try to establish into your routine are:

banana oatmeal

  • Morning workouts: eat something within 30 minutes of waking up. This will rev up your metabolism. Some good eats are banana, small portion of oatmeal, non-fat plain yogurt. Try to choose foods that are low in fat and fiber for pre-morning meals.

apples and peanut butter

  • Afternoon workouts: If you are like me I am always ready for an afternoon snack. So if you also tend to work out in the afternoon try eating a small portion of oatmeal, apple slices or banana with peanut butter. A small bowl of vegetable soup is also a great option.


  • Post workout: You should eat at least 30 minutes after you work out. This will prevent your body from burning muscle. Protein should be your go to. Protein shakes my favorite being my delicious Shakeology, raw almonds, and hard-boiled eggs are great to consider.

small meals

  • Eating small meals every 2-3 hours will maintain a sustained balance of nutrients and energy; in turn charging your metabolism to run at its best. This will also keep your hunger levels at bay so you do not end up overeating when it’s time for your next meal.


  • As for water, it goes without saying hydration is just as important as feeding your body the right foods. You should drink ½ of your body weight in ounces every day. Not only does your body need water to operate, but it also needs to be replenished of the water you sweat out during a workout.

What are some of your favorite snacks for pre and post workouts?

-Yesenia Whipple


Clean Eating Magazine Wins Over My Heart

I recently came across a great resource when searching for clean recipes I can incorporate into my diet. I am always looking for new ways to spice up weekly dinners while maintaining healthy choices for myself and my family.

Clean Eating Magazine not only has budget friendly meal ideas, easy and quick recipes, but it also has a section that caught my eye. Classics Made Clean. So how do you make your favorite dishes clean and healthy? Yes, you got it; this online tool has a variety of classic meals like:

Roasted Vegetable Tacos With Edamame and Guacamole

Roasted-Veggie-Tacos-300x336image credit:

Slow-Cooker Tuscan Turkey Chili

tuscan-turkey-chili-300x336image credit: Maya Visnyei &

Another fantastic tool Clean Eating Magazine provides are meal ideas with 5 or less ingredients. Simple and delicious. Check these two dishes out:

White Wine & Clam Linguine

Clam-Linguini-300x336image credit: Photo: Gibson & Smith &

Sirlion Steak with Horseradish Sour Cream

SteakWithHorseradishCreamimage credit: Maya Visnyei &

I can’t get enough of this wonderful new resource in my journey to a clean and healthy lifestyle. This website allows readers to participate and submit their own recipes as well. So check it out and let me know what you think! 🙂

-Yesenia Whipple


A New Year A New You

New Year New You

So yes the holidays are coming. I think it is a great time to start making healthy decisions and changes and staying on track before losing control over the holidays.
HOWEVER, I know for some this is just not possible. But rest easy. Instead of thinking the impossible; realize you have 2 entire months to start planning for a healthier lifestyle come January 1st.
That is:
*2 months for me to find you the right fitness program that you love and are excited about. 
*2 months to start thinking of the type of nutritional changes you want to make to your lifestyle. 
*I got you covered on the support and coaching!
Sooooo what do you say? I say you are worth the time, energy, and investment.
You.Are.Worth.It…my friend.

Image Credit:

-Yesenia Whipple


Why does PiYO work so well!


I’ve been practicing PiYO which is a fitness program which incorporates a little Pilates and a little Yoga; a fusion of the two. So why does this work so well? As mentioned above you are using Pilates to sculpt your muscles, Yoga to increase flexibility, and nonstop movement to keep your heart rate up and calories burning.

I cannot believe the results I am seeing with such a low impact program. My legs are stronger, leaner, less cellulite! My abs are starting to chisel, and my arms are just a whole new level of tone. My rear end is getting plump and pretty!

I am in love with this program. Each workout is only 30 minutes long and there are a few cardio-ish (I know that is not a word! :)) workouts thrown in which also incorporate the hybrid Pilates and Yoga practices. Oh did I mention my flexibility and balance are improving too; which I struggle with. I have never been flexible and don’t aspire to do a split in this lifetime; but it is awesome to see flexibility and balance getting better and better every week.

As for my diet; well that of course plays a big part. I eat very clean. Lean meats and veggies and balance my healthy fats, starches, and proteins, fruits, and veggies to give my body what it needs to be at its’ best.

I am happy to share any tips with you if you are looking for a program like this in your life! It truly is amazing!

-Yesenia Whipple


5 Ways to get your salad on


Salad can be boring. Let’s be real. How many people really ‘crave’ salad. Few yes; but the benefits of salad to your daily food intake is so important. Greens fuel your body, help your skin, weight control, are packed with dense nutrition, and can keep you regular to name a few benefits. So often people think of salad and say blehhh and then think of the prep that goes along with it and there goes that side dish. One of the best things I have done is keep prepping to a minimum. I make just enough for dinner and one serving left over for lunch the next day. If I skip the salad during lunch I add the leftovers to my next nights prep and it takes me 5 minutes to whip up a salad. I also find that when you incorporate salad into your day and fill your plate with 3/4 salad you tend to indulge less on the bad stuff and snack less later on throughout the day or night.

So here are 5 ways to get your salad on…


1. Add some protein – Chicken, Steak, Hard-boiled egg, Fish, cheese, and nuts which can be heart-healthy fats, protein, and have disease-fighting vitamins and minerals. Keep your portions to 4-6 oz of protein for meats and fish, 1-2 hard boiled eggs. no more than 1/4 cup of low fat cheese, and just a handful of nuts. This will keep that salad healthy and low calorie. If you add all of the above cut the portions in half, however, I recommend choosing just 2-3 of the above so as to not take away from the overall goal of enjoying a healthy, lower calorie, salad. We are trying to enhance the salad not over run it with additives.


2. Healthy Fats – Such as nuts again; remember that handful is plenty and some good ones to try in your salad are cashews and macadamia nuts. 1/4 of an avocado, 10 olives, and a tablespoon of olive oil, peanut oil, or sunflower oil. So why are healthy fats important anyways? Well using monounsaturated fats, aid nutrient absorption. This means adding these healthy fats to your salad will maximize your vitamin absorption.

asparagus salad

3. Veggies! Veggies! More Veggies please! Asparagus, Green beans, Spinach, Broccoli, carrots, onions, tomato (o.k. technically a fruit I know!). Get happy there really isn’t such a thing as too many veggies in my opinion. The more the merrier so make yourself vegetable happy!


4. Sweeten it up with some fruit. Adding fruit to a salad can make your lunch or dinner taste like a sweet treat. Try adding strawberries, mandarin oranges, grapes, mango, or apple. Some great cheeses to compliment fruit in a green salad are gorgonzola, feta, and goat cheeses.


5. Lastly, what is a salad without salad dressing?! Keep it to 2 Tablespoons max and try to stick with oil and vinegar based vinaigrette dressings. I recommend finding some quick and easy homemade dressings you can make yourself. My favorites are the Beach Body 21 Day Fix Balsamic Vinaigrette and Dijon Vinaigrette recipes. Most store bought dressings are loaded with unknown ingredients and sugars. I know the creamy dressings like ranch and blue cheese are tempting and every once in a while go for it but if you want to keep it light, healthy, and delicious you cannot go wrong with a tasty vinaigrette.


6. Yes I know I said five but as I was typing I remembered another great way to spice it up in the salad department. Herbs! Basil, Cilantro, even ground cinnamon can put a new twist on your plate of greens!

So there you have it; my favorite 6 ways to keep salad exciting, versatile, and a staple at your dinner table (breakfast and lunch are acceptable too :)).

-Yesenia Whipple

Health and Fitness Beach Body Coach

Certified Personal Trainer


How Important is Wheat Grass?


Wheatgrass is well grass essentially. The uses and benefits of including Wheat Grass in your diet are almost essential to many looking to improve their overall health.  Wheatgrass contains many vitamins and minerals such as Vitamin’s A, C, and E, Calcium, magnesium, iron, and amino acids to name a few.

Wheatgrass is known to increase the body’s production of hemoglobin which is found in red blood cells. These cells carry oxygen, improving conditions such as diabetes, prevention of tooth decay and bacterial infections.

Wheatgrass is also used to remove cancer-causing agents as well as toxins from your liver, blood and body. It can be used for such things as reducing high blood pressure, improving your digestion, and lowering cholesterol. Pretty crazy stuff right?

Wheatgrass has also been utilized to treat cancer and arthritis as in alternative treatment programs.
I’m not sure I can stress the importance of such an amazing natural resource available to us.

I am lucky to be able to incorporate a shot of wheatgrass every morning as it comes fully loaded in my Chocolote Shakeology shake. Along with many nourishing components wheat grass stands out as one of the most important ingredients in each shake. Let me know if you have any questions 🙂

-Yesenia Whipple