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Shaping Her

Shaping and empowering every woman to be the healthiest sexiest her.

Category Archives: Recipes

There are a few things I really like and glean a lot of stuff from right now but don’t really hold to completely. Make sense? I mean I like a lot of their principles and a lot of their reasoning and sound and there are entire chunks of their principles and reasoning that make no sense or I am completely not interested in. Two of those things are CrossFit and and Paleo. It is great that both are so popular right now because I can find all kinds of great recipes that are low carb (Paleo) and great exercises that are short and intense (CrossFit). I take these things and give them a good solid tweak and they work out great!

I wanted to share a great website I stumbled across last night while looking for some good recipes. The great thing is that there are so many kid friendly recipes on her site! Take a look…. HERE

And here is a tabata for tomorrow:

5 min warm up. Get that blood pumpin’!

20 seconds Plank. Straight up. Start with a high plank and then do a low plank the next 20 seconds.

10 seconds rest. Child’s pose is a good way to stretch out those arms!

5 min cool down/stretch



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A big part of my healthy lifestyle is to keep my family healthy. I am the “home maker” and “home keeper” of our family. Making breakfast for my mini man is a big part of keeping him healthy. No pouring some high sugar cereal in to his bowl. That does not mean that there is never any time where we have a bowl of cereal. Sometimes we do just for fun. But on most days we keep breakfast varied and healthy.

Today was a link of sausage, eggs made with cottage cheese and a waffle topped with some plain yogurt, berries and a drizzle of maple syrup.

Sausage has some good fat going on and has a boost of protein, some staying power for when my mini man is running around later. Eggs are GREAT with cottage cheese. Seriously. What a great experiment. I found the idea on pinterest and it is really yummy. Replace both the milk and cheese with some cottage cheese and then cook as usual. Very yummy. This is the recipe that I used for the waffles. SO fast. SO easy. Whole wheat flour. Super flavorful. I add a couple of my own tweaks to make them perfect which include 2 tsp of vanilla and a dash of nutmeg, trust me the vanilla and nutmeg make the waffle!

I have found that topping my waffles and french toast with yogurt and then berries is by far my favorite way to eat them. Extra protein and it is almost like loading it up with whipped cream without the sickeninly sweet part. You can use vanilla yogurt as well and either regular or greek yogurt. Amazing.

It is important for me to be fit and eat well so that my child can see and (hopefully) imitate that throughout his life but it is also important for him to not just see what I am doing but for me to make sure that I am feeding him well on a daily basis.

How do you start your child’s day? Are you not just showing your child but also bringing them in to your healthy eating and exercise lifestyle?


of sugar I am just going to continue on.

The other day I was at the health food store and decided that I would pick something up for lunch there instead of at the coffee shop I was about to head over to. Make a “healthy choice” right? I was feeling the need for some yogurt and wanted some extra protein as well so I headed over to grab some greek yogurt. Chobani was on sale and they had a new flavor! Apple cinnamon. Pretty yummy. I felt all healthy eating my yogurt. Passing up the cookies at the coffee shop.

A couple of days later I made some chocolate chip cookies. Seriously, I have tried a TON of recipes but nothing beats the traditional Nestle Toll House cookie recipe with some sea salt sprinkled on top. Nothing. Though I do have to say that I always use white whole wheat flour even while baking sweets. Anyway… of course I just had to eat one! OK. So I ate two. So good. As I slunk back to my house that night with the warm baked good half guilty satisfaction feelings oozing out of me I suddenly had a thought… “I wonder how much sugar is in those containers of yogurt?” I don’t really know where the thought came from but I decided to hit up the web and take a look… and what I found was pretty dang crazy! Take a look for yourself…

20 grams of carbs which OK, whatever, and 19 grams of sugar! OUCH! Wait… I didn’t know I was eating dessert! Now I was really starting to wonder so I kept on with my investigation, I needed to compare my “healthy” lunch choice with the cookies I had just consumed.

OH MY GOSH! I had eaten TWO cookies for only two grams more of carb and 5 grams LESS of sugar! Holy crud! Granted, I didn’t get the protein but at this point I am to flabbergasted to even care one lick.

Usually I use plain yogurt and add my own junk to it… fruit, some real maple etc. and good thing too! I might as well just eat dessert! Seriously. Next time I’ll just get the chocolate chip cookie and a glass of milk at the coffee shop.


Cinnamon – give it a try! It kinda perks you up right about this time in the winter. Try adding a dash to your coffee or tea. Add a dash or so to your greek yogurt before you dip your fruit. Core an apple, dust with cinnamon and place it in a bowl in the microwave, heat for at least a minute, when you remove it add a dollop of greek yogurt and a sprinkle of raisins or a few pecans. So yummy!
Also it has such a naturally sweet flavor that it reduces (or cuts out) the need for sugar!

Also…. here is a cardio workout for tomorrow. Don’t get all sluggish! Give that metabolism a boost!


20 High kicks –


20 Cardio kicks (perform these as quickly as possible while maintaining good form) –


30 Seconds fast feet – football drill style, get in to a semi-squat position and shift your feet quickly from one foot to the other.


20 Skaters – make sure and jump to each side –


10 Sumo squat and side leg raise – perform a sumo squat and then raise your leg out to the side, repeat on other side.


20 Jumping Lunges –


20 donkey kicks – 10 on each side –


50 running butt kicks – swing your arms like you are running and bring one foot and then the other up to kick yourself in the rear.



Sometimes while trying to find healthy and low carb snacks and lunch additions etc. a person can start feeling like they want to pull out their hair. And unless you are an athlete and need to carb after a workout because you don’t have any extra to lose and you don’t have a carb sensitivity (some super skinny people do!) then these are some great options thanks to Rachel Ray. Just in time for the weekend!

Cheesy Kale Chips: Tear kale leaves into large pieces and arrange on a baking sheet. Spritz with olive oil and bake in a 350° oven until crisp. While still warm, sprinkle with grated parmesan.

Sprinkle drained canned artichoke hearts with lemon zest, capers, chopped fresh basil and olive oil. Eat with toothpicks, as if you were in Italy.

Munch on dried nori (seaweed) strips—they’re surprisingly addictive!

Stuffed Mushrooms: Briefly microwave button mushroom caps until softened. Fill with jarred pesto and a little chopped ham.

Smoked Turkey Pinwheels: Spread a layer of softened cream cheese on sliced smoked turkey breast and top with thinly sliced tomato. Roll up and cut into 1-inch pieces.

Whisk together peanut butter, tamari and a few drops of water. Use as an Asian-style dip for baby bok choy.

Five-Spice Pumpkin Seeds: Toss salted pumpkin seeds (also known as pepitas) with sesame oil and chinese five-spice powder, then bake at 350° until crisp.

Turn cucumber slices into crackers: Spread them with olive tapenade and garnish with chopped fresh tarragon.

Inside-Out Hot Dog: Wrap a dill pickle spear in a paper-thin slice of ham and dip in ballpark mustard

Ants on a Log: Here’s a grown-up version: Stuff celery sticks with cashew butter and dot with dried currants.

Stuff iceberg lettuce leaves with chopped ripe tomatoes and crumbled smoked tofu.

Dip sugar snap peas into warm goat cheese (30 seconds in the microwave should do it).

Spread granny smith apple wedges with chunky cashew butter and top with toasted sesame seeds.

Snack on frozen edamame right out of the bag— it’s crunchier (and more refreshing!) than fresh.

Cut jicama into sticks. Dip in a sauce of chunky almond butter, lime juice, honey and fresh ginger.

1-2-3 Thai Slaw: Open a bag of shredded carrots; dress lightly with toasted sesame oil, lime juice, olive oil, honey and a dash of cayenne pepper. Toss in chopped salted peanuts.

Instant California Roll: Quarter a ripe avocado and remove the pit. Stuff with wasabi-spiked imitation crab and drizzle with soy sauce.

Make strawberries just a bit decadent: Halve them and spread the cut sides with softened goat cheese.

Halve a cup of cherry tomatoes and drizzle them with olive oil. It’s that simple.

Up the antioxidant levels in your guacamole—and give it a sweet-tart kick—by stirring in some pomegranate seeds and diced tomatoes.


These really are great. Really yummy. Top it with some salsa, or maybe a couple of slices of avocado. Yum. Really. Yum.

Try it. I mean it. Pick a day this week and try it. If you can’t make it for lunch, try it with a salad for dinner. Don’t just look at it and say “Cool, that is a good idea.”



Have you ever picked up a magazine and looked at the meal plans and seen something that you would love to have? Have you looked at recipes and thought how good and easy they would be but somehow you always end up doing the same things that you did before even though you might have even took a clipping or bookmarked it on the internet?

I am guilty of that. I was thinking about this last night as I looked at another round of good food ideas. What is it that keeps me from implementing them?

Most likely it is routine. I still have trouble with not doing the same thing the same way all of the time. That creates difficulties if you want to make a life, exercise or diet change. You have to try new things. There are plenty of great ideas out there but implementation is key!

Today I implemented something I have seen several times and thought “Boy that looks good I wonder what it tastes like.” I made french toast and topped in with some Brown Cow maple yogurt (a few tablespoons) and added fresh berries. YUM!
So what was so hard about that? Not difficult. Not a huge revelation or anything like that but talk about a yummy healthy way to start the day! Seriously. And then I think… “Why did I put off trying this for so long!?”

What are you putting off? Are there things that you see and want to do and then don’t? Why?


Do you need a motivator?