Tricky Halloween Treats

Halloween is a time of treats…. Whether its caramel apples, candy, hot chocolate, cakes, cookies, or pies. All of this can add up, especially when you go for almost all of them in one night. It won’t leave you feeling to good and, you’ll most likely go through some major phycological stuff about eating that many treats. So I decided that, in the spirit of Halloween, I would share some tricky treats…. and by tricky I mean pretty healthy treats!

Tricky Candy

Candy is, after all, the staple of Halloween, and if you are in the mood to truly celebrate it that way go right on ahead! However, there are some healthier versions of common candys that you can get that have better ingredients and are better for you, plus they taste the same or better:

  • Sun Cups (Peanut Butter Cups)
  • Endangered species bars (Hershey Bars)
  • Annies Fruit snacks (Fruit Snacks)
  • Angell Bars (assorted candy bars)

Tricky Cookies

For Halloween cookies, try cookies that are made from scratch with good quality ingredients. Go over to a whole foods and buy some cookies, make some at home substituting any unhealthy ingredients with healthy ingredients.

Tricky Hot Chocolate

Instead of using regular milk, use flax seed milk or almond milk, and pure cocoa with cinnamon and stevia for your hot chocolate. Pure cocoa can be found at Whole Foods, and Sprouts!

Tricky Caramel Apples

When it comes to caramel apples, it is hard to stay completely healthy but here is a recipe that is much better than others!



Teen Calories




Photo credit

Hey guys! I have been getting a lot of questions lately about how many calories you should be eating. I would like to start off by saying that health and weight loss is not just about calorie intake. The difference between eating 2,000 calories in snickers bars and 2,000 calories in fruits and vegetables is HUGE. But, calorie intake is important, after all, it is logical that if you eat way more than you burn you’ll gain weight, and if you eat less you’ll lose it.

How many calories you eat depends on several things:

  1. How active you are
  2. Weight goals
  3. Age
  4. Weight
  5. Height
  6. Gender
  7. Metabolism rate

Every persons needed intake is different, because we all are designed in slightly different ways. However, there is one rule that you NEED to remember to follow with calorie intake…. Never ever ever eat less than 1,200 calories a day. If you do, it will cause your body to go into starvation mode, and you could actually end up gaining weight. Not to mention that it is not healthy at all.

Here is a formula to figure out how many calories you need:



655 + (4.3 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)


66 + (6.3 x weight in pounds) + (12.9 x height in inches) – (6.8 x age in years)




    • If you are sedentary : BMR x 20 percent


    • If you are lightly active: BMR x 30 percent


    • If you are moderately active (You exercise most days a week.): BMR x 40 percent 
    • If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent

That is the amount of calories you should eat to maintain your weight, if you want to lose weight eat about 300 calories less.

Concluding this post I would like to say that do not obsess over calories. You should be eating for health and vitality, not necessarily weight loss, looking good, and being skinny. Please keep that in mind!

Disclaimer-consult doctor before starting any weightless program. I am not a nutritionist or dietician yet, so these are just tips and things that have worked for me. 



Egg White and Veggie Omelet

Hey guys! So I have been obsessed with egg white omelets lately, so I thought that I would share my favorite recipe with you. I it gluten free, wheat free, and dairy free if you don’t add the goat cheese. You can add or drop any type of veggies that you like/dislike.



  • 4-5 egg whites
  • 1/2 cup mixed greens
  • 1 oz goat cheese
  • 1/4 cup chopped peppers
  • 1/4 cup cooked mushrooms

How To Make It


  1. Heat sauce pan
  2. Throw in egg whites, allow to cook for a while
  3. Add in greens and cheese
  4. Flip omelet
  5. Eat and enjoy

This recipe is my absolute favorite… I usually top it with salsa or hot sauce depending on what I feel like eating that day!


Chia Oatmeal





This is my chia seed oatmeal from this morning, I couldn’t stop eating it to take a picture…. thats how good it is.


Okay I tried this recipe I made up this morning and let me tell you…. I am obsessed! Its Chia seed oatmeal… probably some of the two most healthy and filling things that you could have for breakfast… so having two together is absolutely completely amazing? I sound excited right? Thats because I had the best breakfast ever! Here is the recipe, try it out tomorrow… you will thank me later.


  • 2 tablespoons raw chia seeds
  • 1/4 cup almond milk
  • 1/2 cup steel cut oats
  • 1/2 cup blueberries

How to make it

  • Place chia seeds in a bowl
  • Pour almond milk over seeds and leave over-night in the fridge
  • In the morning, prepare your oatmeal as normal
  • Top oat meal with chia seeds and blueberries

It is sooooo yummy! Plus its warm and filling, perfect for the cooler weather thats coming about. This is super healthy, will start your day off right, and will get you focused and ready for your day.


What do Chia seeds do to help the body?


Fall Indulgences For Teens

Everywhere I have been going lately there has been tempting fall foods… they all look delicious! It ranges from lattes to pumpkin scones to well pumpkin everything! As you well no, it isn’t good to indulge in those things everyday, but every once in a while, meaning once a month or so, it  is perfectly fine to indulge in those things…. An easy day to plan it for for this month is HALLOWEEN! (skip the candy and go for one of the things below)

When you are going to indulge here are the things that are healthier than some of the other options out there:

Craving a holiday coffee?

Head over to starbucks or your local coffee shop and get a 12 0z skinny pumpkin latter, little whip. It will satisfy your craving, but not completely throw you off your path.

Craving a pastry?

Try a pumpkin scone or a little slice of pumpkin pie. Again it will satisfy your cravings, but these things don’t contain to many calories… just check your portion size!

Craving a cold treat?

Buy some organic pumpkin ice cream and have a very very small amount…. super yummy and will totally get you in the fall mood!

Those are the main things that are around, and yes they are all delicious, just remember a treat is a treat…. if you absolutely need something sweet one day then have a little bit of super dark chocolate.

Friday Night Out Eats

Its friday night and you are probably either getting ready to go out with your friends, hang out with your friends, or enjoy a suit evening watching movies. Whatever you are doing, friday nights can be fun, filled with cool activities foods and friends. This doesn’t mean that the food can’t be healthy though…. Here are some yummy and teen friendly things that you can eat!


If you want pizza…..

Amy’s and against the grain has some great pizzas that you can buy frozen and heat up. You can also order in some pizza from a company… just make sure its thin crust and has some veggies on it or with it. Or if you really want to have fun… make your own pizza! Get some pizza dough, good marinara sauce, mozzarella cheese, and toppings, bake and enjoy!


If you want snack foods…

I recommend things like veggies, fruits, pop chips, nuts, yogurt pretzels, Annies brands foods, Newman O’s, and Izze.


Banana Peanut Butter Smoothie



Photo credit


I know that I get banana peanut butter cravings A LOT! And i don’t always feel like eating a sandwich… luckily there is another, and actually healthier way to combine those two soul mates!


  • 1 cup almond milk
  • 1 banana
  • 1 tablespoon peanut butter


  1. Blend all the ingredients together
  2. Drink and enjoy

This recipe is so easy, fast, and most important delicious! You can have it as a pre workout drink, a post workout drink, and even breakfast! Plus its packed with protein and potassium, just make sure that for the rest of the day you don’t eat to much sugar because there is quite a bit in the banana. but don’t worry, thats what gives you the energy!

Fall Lunches

Fall is here my friends! And usually cold weather means the craving of hot foods… school lunches, hot chocolate, all that stuff. And as you know.. not all that is very healthy if you eat it everyday. Here are some yummy fall lunch recipes you can take with you to school!

Vegetable soup

Warm up some vegetable broth and cut up veggies in a pot, place in thermos and bring for lunch with a piece of toast.

Spinach Pasta 

Make some spinach pasta and red sauce the night before, warm up and bring with thermos with a side salad of mixed veggies.


Go to your local cafe and buy a piece of quiche, preferably with lots of veggies. Warm up and enjoy!


Those are just a few options, and they are fulfilling and delicious! Fall is a time where you can still enjoy healthy foods, with the occasional indulgence!




Dont Hide Behind Your Layers

Fall is here, and we are probably getting out all of our cute sweaters and long sleeve t-shirts to celebrate the colder weather. I love fall, I love layers, the leaves, Halloween, but there is one thing that I do not love… the urge to hide behind the layers of clothes.

We are all a lot more aware about our bodies in the summer… I mean we have to wear bathing suits! So when fall comes around, it can be easy to be relieved and ease up on your diet and workout, I mean nobody is gonna see you right? WRONG! When we let up our diet now, we are going to have to cram for next summer, and that is no fun right?

So keep in mind that this fall is just as important as summer when it comes to keeping up with your health. Yes there are more tempting treats, and I know how hard it is to get motivated to work out when its cold… but find the inspiration somewhere whether its writing down how good you feel after workouts, how you want to fit into your halloween costume, or just to be able to say you made it through the Holiday seasons!

Eating Lifestyles For Teens

As teens, we are faced with the decision, well rather, the choice of the types of foods that we put in our mouths. Our parents aren’t home, we are on our own for meals which usually consist on a bowl of sugary cereal for breakfast or no breakfast, school lunches, and then whatever our parents make or order in for dinner. Well guess what my fellow teens…. it doesn’t have to be that way! We can chose to put healthy fresh and delicious foods our mouths!

Often times, when we realize that we do have that choice we wonder what we should eat… is vegetarianism or an all protein diet healthier? Should we eat carbs or no carbs? All of the different “diets” out there can be really really REALLY confusing…. Trust me I’ve been there. In this post, I will explain some different “diets” or as I like to call them, lifestyles, and the benefits and flaws, and how to live them healthily.

Different Lifestyles

  • Vegetarian
  • Paleo
  • Gluten Free
  • Vegan

The above lifestyles are the ones that I know that most about, in no means are they the only ones that are out there. However, from my own personal experience I have found that these are the ones that most people gravitate towards.


A vegetarian lifestyle means that you don’t eat ANY meat. If you decide that you want to do a vegetarian lifestyle, I also recommend that you stay away from processed foods (foods that come in a box) as much as possible. There are other avenues you can take branching from vegetarian, like pescitarian for example: meaning that the only meat you eat is fish. One thing that vegetarians need to be careful about, is how much wheat and dairy they consume. Because they do not eat a lot of meat, the body automatically changes to craving other things…. so just be in awareness and watch how much animal by products… like cheese… and wheat… like english muffins you are consuming.


The pale diet is a diet that is based on: What our ancestors ate, and going back to what biologically our movies were made to eat. It is made up of fruits vegetables nuts seeds and meat. (The fact that we are made to eat meat is debatable, loo into it if you are interested) You are eating what I call “clean” meaning you are eating what can be easily found and gathered one earth. It is fairly easy to follow, because you have such a limited food group, and you know exactly what you can have. Egg whites, fish, veggies, fruits, all that good stuff, and in unlimited quantities.


A big thing going around right now is eating gluten free. Here is the catch though, if you eat gluten free, you need to eat gluten AND wheat free! Wheat is really the part that is toxic, and that causes tons of weight gain. I personally eat gluten and wheat free, and let me tell you, I feel amazing. (In no way am I telling you what is right and wrong, just letting you know what my experience has been) When you eat gluten and wheat free, you can still find cereals and bagels and such that are free of those… just don’t eat them that often because they still don’t have the best ingredients, but they are still better that wheat and gluten. Some brands that are really good are Against The Grain, and Panda Puffs.


This is probably the most strict of lifestyles because you don’t eat and kinds of meat, dairy, or any animal product. YOu basically eat fruits vegetables and nuts. If you are interested in this lifestyle, I highly recommend you read up on it A LOT so that you know exactly what you are getting into. Not that it is bad, it is just intense.

Go forth and choose a lifestyle my friends! Be healthy and be happy. Because remember we do have the choice of what we put into our mouths.