Category Archives: Eat

10 Minute Salsa

I love, love, love salsa and this recipe is so simple to make for any occasion!



1 can Hot Rotel
1 can Mexican Style Rotel
1/4 cup cilantro 
1/4 cup corn
1/2 of a white onion chopped
1/2 a red pepper chopped
1/2 a yellow pepper chopped
Juice from 1/2 a lemon

Top it with cumin and mix it all together!

Eat it with chips, put it on rice, add it to an omelet or just eat it with a spoon!

It tastes good on pretty much anything!


XOXO – Abbey

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Watermelon Protein Refresher

Fall may be just around the corner but that doesn’t mean you need to forget about all of the delicious summer treats like watermelon!

Hold onto the last bit of summer with this refreshing drink that will keep you right on track with your fitness goals.


You only need a few ingredients to make this delicious treat to help refuel your muscles after an intense workout.

Blend together:

1 scoop of Watermelon Phormula-Protein

1 cup of watermelon

As much ice as desired


XOXO – Abbey

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Chia Seed Pudding


Chia seeds are tiny  black seeds that were a staple food for the Aztecs and Mayans and actually were named after the Mayan word for “strength” and with a long list of health benefits, it’s not hard to understand how they got their name.

Chia seeds are considered a superfood because they are packed with nutrients despite the small amount of calories per serving. A 1 oz serving is only 138 calories and it contains 11 grams of fiber and 4 grams of protein.

The tiny seeds are also packed with antioxidants, Omega-3 fatty acids and calcium.

For a delicious and nutritious treat make this super easy chia pudding.


1/4 cup chia seeds
1 cup coconut milk
2 teaspoons honey
2 teaspoons unsweetened shredded coconut
1 teaspoon cinnamon
1. Mix all of the ingredients into a mason jar or small cup.
2. Cover and leave in the fridge overnight.
3. Top it with some fresh fruit and enjoy!

The chia seeds expand overnight and the pudding should have a similar texture to tapioca pudding.

This was my first time making chia pudding and I loved how it turned out. It only takes a few minutes to prepare before you go to sleep and it makes for a very easy breakfast in the morning or midday snack.

XOXO – Abbey

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5 Refreshing Summer Smoothies

When it’s hot outside and you are craving something sweet try making yourself a smoothie as a healthy and refreshing snack. Smoothies are a great way to sneak some fruits and vegetables into your diet throughout the day plus you can take them with you anywhere! They may look intimidating to make but they are really very simple. Check out these 5 easy smoothies that are great for summer time:

summer smoothie collage

Orange Dreamsicle Smoothie: 

Blend together:
1 Cup Frozen Peaches
1/2 Cup Frozen Mango
1/2 Cup Vanilla Greek Yogurt
3/4 Cup Orange Juice

Pineapple Kiwi Smoothie:

2 Kiwis
1 Cup Frozen Pineapple
1 Cup Frozen Green Sliced Apples
1 Large Celery Stick
1/2 Cup Kale
2 Cups Water

Strawberry Shortcake Smoothie: 

Blend together:

2 Cups Frozen Strawberries
2 Cups Vanilla Almond Milk
2 Teaspoons Vanilla Extract
1 Tablespoon Ground Flax Seeds
1/4 Cup Raisins
1/2 Teaspoon Cinnamon

Cran-Strawberry Smoothie: 

Blend together:

2 Cups Coconut Water
1 Cup Frozen Strawberries
1/2 Cup Cranberries

Green Smoothie: 

1/2 cup chopped Kale
1/4 cup Parsley
1 Frozen Banana
1 Apple Sliced
1 Cup Orange Juice
1 Cup Water

I prefer to use a little bit of frozen fruit in my smoothies for convenience but if you don’t have any frozen fruit just add in some ice for that great smoothie texture!

XOXO – Abbey

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Healthy Protein MooLatte

If you love MooLattes from Dairy Queen you will love my healthy version using pretty much just 1st Phorm Chocolate Milkshake Protein.

This recipe is super simple and it’s great to make in the morning and take with you in the car if you are in a hurry!


All you do is blend together:

Iced Coffee (I just let my coffee chill in the fridge overnight)
A generous amount of ice
A litt bit of honey
1 Scoop of 1st Phorm Chocolate Milk Shake Phormula-1 Protein

I thought it was delicious!

And what makes it even better is that you will be saving a ton of calories and SUGAR!

A scoop of Phormula-1 Chocolate Milk Shake only has 95 calories and no sugar. A medium MooLatte from Dairy Queen has 690 Calories and 91 grams of sugar!

The World Health Organizations recommends 25 grams of sugar per day.

XOXO – Abbey

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30 Ways To Make Oatmeal Exciting In 5 Minutes Or Less!

oatmeal teaser photo

I start almost every morning with a hearty bowl of oatmeal because it takes less than five minutes to make, it’s full of fiber and it provides a natural energy kick in the morning. Oatmeal alone is a great option for a quick breakfast but it’s even better if you load it with fruit, nuts and other delicious toppings.

I use quick oats most of the time for convenience but I prefer the texture of steel cut oats if I have time to make it. Typically it takes about 20 minutes to cook steel cut oats on the stove so to save time I like to make about 6 cups of it for the week to store in the fridge. If you do this ahead of time I think it’s even more convenient to just microwave the cooked oats out of the fridge rather than making quick oats because you don’t have to worry about adding water.

None of this recipes call for milk but I do add skim milk or almond milk a majority of the time but that is also just a preference! The options are really endless but here are 30 combos that I’ve made and loved:

1. Oats, Bananas, Strawberries and Almonds.


2. Oats, Almonds, Raspberries and Blackberries.


3. Bananas and Blackberries.


4. Pumpkin Puree, Cinnamon, Chia Seeds And Honey.


5. Blueberries and Mango.


6. Bananas and Peanut Butter. (To drizzle it like in the photo just melt in carefully in the microwave in a mug and then pour it over your oats!)


7. Peaches, Strawberries, Banana, and Almonds.


8. Banana, Peaches and Granola.



9. Peaches, Banana and Dark Chocolate Morsels.


10. Mango, Apple, Strawberries and Granola.


11. Apple, Blueberries, Peanut Butter and Banana.




12. Raspberries, Peaches, Granola and Apple.



13. Apple, Strawberries, Blueberries.


14. Banana, Peanut Butter, Almonds and Granola.


15. Protein Powder, Blueberries, Banana and Strawberries. (To add the protein powder just add some more hot water to the cooked oats and mix in the powder until its blended.)


16. Strawberries, Blueberries, Blackberries, Banana and Granola.


17. Apple, Granola, Unsweetened Shredded Coconut, Blueberries and Crunchy Peanut Butter.


18. Pecans, Blueberries and Apple.


19. Peaches and Blueberries.


20. Mango, Blueberries and Banana.


21. Blueberries, Pecans, Raspberries and Granola.


22. Peaches, Granola and Blueberries.


23. Blueberries, Raspberries, Unsweetened Shredded Coconut and Mango.


24. Peaches, Blueberries, Granola and Almonds.


25. Blueberries and Granola.


26. Raspberries, Raisins, Banana and Blueberries.


27. Pineapple, Strawberries and Granola.


28. Strawberries, Peaches, Banana and Granola.


29. Banana, Granola and Strawberries.


30. Peaches, Blueberries, Strawberries, and Granola.



A few more things to remember:

1. First of all don’t be intimidated by the photos. I don’t always make my oatmeal look this complicated, I only try to make it look pretty when I need pictures to show you all! Usually I just throw all the ingredients on top of each other!

2. Fresh fruit always is the best option. But a lot of the time I use frozen fruit that’s already sliced for convenience…except for bananas those ones are pretty easy to slice in a hurry!

3. As far as the frozen fruit goes, you can just put it in the microwave with your oats and it should thaw out perfectly after you mix it all together!

4. Try having a different variety of granola and nuts in your kitchen so it’s easy to mix the flavors up and keep things interesting.

XOXO – Abbey

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Protein Cherry Ice Cream

Who doesn’t love to snack on salty foods and sweets at night? I know I do! My biggest weakness with food is popcorn before I go to bed but at least I’ve moved on to olive oil popcorn instead of microwave popcorn!

But as far as the late night sweet tooth goes, I’ve found that home made ice-cream with a little bit of protein powder mixed in satisfies my sweet tooth just as much without all of the added sugar!


To make this cherry ice cream you will need:

2 Frozen Bananas
1 Cup Frozen Cherries
1/2 Scoop Cherry Lime 1st Phorm Phormula-1 Protein

Yes, that’s it! Only 3 ingredients for this sweet treat!

In a high power blender mix the 2 frozen bananas until it becomes the consistency of ice cream. Be patient because it is going to take a lot of blending until you can get it to the perfect texture. Have a rubber spatula handy so that you can scrape down the sides as you blend.

Next blend in 1/2 a scoop of Cherry Lime 1st Phorm Protein. You could definitely go for a full scoop if you are looking for more protein.

And finally blend in 1 cup of frozen cherries. Don’t worry if they aren’t blended in super smooth because the bites you get with a big chunk of cherries in it is extra delicious.

This recipe serves two people or you can just save some for later!


Enjoy! And if you make this recipe be sure to let me know what you think!

XOXO – Abbey

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Fruit Loop Protein Yogurt Parfait

Just when I thought I couldn’t be more obsessed with 1st Phorm Loop D Fruit Protein I discovered the magic that happens when I mix it with plain Greek yogurt! Talk about delicious!

You’ve probably heard by now that plain Greek yogurt is a better option than flavored Greek yogurt when it comes to sugar intake. Personally, I can’t stand the taste of plain Greek yogurt without mixing it into a fruit smoothie, so this mixture makes me super excited! By mixing the sugar free protein powder with the plain Greek yogurt you can still get a sweet taste and not have to worry about any extra sugar intake, plus you get even more protein!


The mixture is great alone but if you really want to get fancy top it with some fruit and nuts or you could even turn it into a parfait with these simple steps:

1. Mix 1 cup plain Greek yogurt with 1 scoop 1st Phorm Loop D Fruit Protein (Serves 2)


2. In a tall glass line the bottom with banana slices or whatever you desire.


3. Top with the yogurt/protein mixture and then add some nuts or more fruit.


4. Just continue this process until you fill up your glass!


I used banana slices, black berries, almonds and unsweetened coconut.

XOXO – Abbey

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Easy Chocolate Covered Strawberries

Are you still celebrating Valentines Day all throughout the weekend? Or do you just want some chocolate?

Make these easy chocolate covered strawberries with someone you love for lots of fun and deliciousness!


Depending on how much you want to make, it doesn’t really matter if you use exact measurements so just start with figuring out how many strawberries you want to make and just keep melting chocolate as you go.

To give you an idea, this is what I used and only had a little bit of chocolate morsels left over:

4 Pounds Of Strawberries

1 Pound Of Milk Chocolate Morsels

1 Pound Of Dark Chocolate Morsels

1 Pound Of White Chocolate Morsels

Extra Toppings:

Unsweetened Coconut


Wash all of the strawberries and lay them out on dish towels to dry.  You may want to do this about a half hour ahead of time because the strawberries need to be completely dry for the chocolate to hold.


Cover trays with wax paper to lay the strawberries on as you dip them.

Place all of the chocolate and your toppings in separate bowls for dipping.

Melt the chocolate according to the directions on the bag. Typically it would be to melt about a cup for 1 minute and stir and keep melting in 10-15 second intervals until all the clumps are melted.


Then the fun part! Dip the strawberries in the chocolate and lay on the wax paper. If you want to do additional toppings just dip the strawberries in the chocolate and then immediately dip right into the crushed pretzels, nuts, coconut or whatever it is that you desire!


If you want to be really fancy and add a design with chocolate like we did, then do this:


Melt white chocolate in a bowl according to the directions on the package and then pour it into a sandwich sized zip lock bag. Squeeze all the air out and then seal and make a small cut on one of the bottom corners of the bag. Squeeze the chocolate out of the corner and make designs over your strawberries!


After you fill a tray, put the entire tray in the refridgerator and leave it in there for 10-15 minutes until the strawberries are set.


Voila! That’s all there is to it, enjoy!

XOXO – Abbey

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Berry Good Protein Ice Cream

Who says you can’t eat ice cream for breakfast? With this recipe you can start your day off right with 29 grams of protein!


Blend together:

1 Scoop 1st Phorm Strawberry Protein
1 Cup Frozen Blueberries
1/2 Cup Frozen Strawberries
1/4 Cup Skim Milk (Almond milk works too!)

*Top with honey and pecans for that sweet and salty combo with some crunch!

Tip: As you are blending stop and scrape down the sides a few times until everything’s mixed in.


XOXO – Abbey

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