Independence Day Protein Cheesecake

Healthy food comes with a stigma – people automatically think it tastes like dirt but that is so not that case with this cheesecake. Whenever I’m asked to bring a dessert for a fun gathering amongst friends & family, I make sure to disguise how healthy it is until AFTER everyone has had a bite, or two for this exact reason.


Summoning the God of Sun, Ra

This cheesecake recipe is satisfying and perfect if you’re on a high protein, low fat diet or if you want to maintain a healthy diet regardless of it being a holiday weekend.

Bring it to your friends and families 4th of July celebration this weekend – you should probably make two…I guarantee people will want seconds!

Strawberry Cheesecake



  • 2 scoops vanilla protein
  • 2 eggs
  • 12 oz fat free cream cheese
  • 2 containers of fat free strawberry greek yogurt
  • 3 tablespoons of sugar free jelly with fiber
  • 250g strawberry
  • 2 tablespoon lemon juice
  • 1/4 cup sweetener


Mix everything in a food processor or a Vitamix

  • bake at 325 for 30 min
  • drop to 200 for an hour
  • refrigerate for 4+ hours

What’s your favorite 4th of July dessert? Tell me below in the comments :) Have a safe and fun Independence Day!



Red Velvet Protein Cupcake


Hello, my name is Vanessa and I am a recovering sugar addict.

Sugar makes me do crazy things. I once begged a stranger at a concession stand for the last box of  Starburst Reds. Don’t judge me, you would have done the same! The man called me a joke and walked away but guess who had a box of Starburst Reds in her hands? ME!

Red Velvet Protein Cupcake

Once okay maybe twice, I’ve woken up with empty candy wrappers beside my pillow. Oh and then there was this one time in college when I fell asleep sitting up on a couch with a bowl of ice cream nestled on my lap. I protect the things I love.

Red Velvet Protein Cupcake

Sugar, it’s a hell of a drug! Studies have proven that sugar is more addictive than cocaine, so if you’re reading this and judging…ask yourself, what would YOU do for a Klondike Bar? Or a cup of coffee on a Monday morning after a 2.5 hours commute!?

Red Velvet Protein Cupcake

Though I have lowered my daily sugar intake over the last year, the cravings have not subsided. Solution? Make a 90 Second Red Velvet Protein Cupcake. MTS Red Velvet Protein Powder is responsible for the cupcakes delicious bakery taste and vibrant red color. Enjoy it as a meal replacement, a snack, breakfast, or dessert!

Guys, run to your kitchen, make this cupcake, comment and share your opinion below, then repeat tomorrow…this cupcake is heavenly and look below at how healthy it is!


  • MTS Red Velvet Protein Powder, 1 scoop
  • Buckwheat Pancake Mix, 1 serving
  • Water, 5 tablespoons (add more water if batter is too thick)


  • Fage Fat Free Yogurt, 1 tablespoon
  • Unsweetened Cocoa Powder, 1 teaspoon


  1. Spray a microwave safe mug or ramekin with fat free, non-stick cooking spray
  2. Combine ingredients in a small bowl and mix well
  3. Pour batter into a mug or ramekin and microwave for 90 seconds (monitor your cupcake to avoid batter overflow)
  4. Allow it to cool down for 5 minutes then, using a butter knife, carefully remove cupcake then plate
  5. Eat it as is or get crazy and top it with yogurt!

Nutritional Facts (w/o Greek yogurt and unsweetened cocoa)

  • 303 calories
  • 31g protein
  • 5g fat
  • 6g fiber
  • 3g sugar
  • 36g carbs

Red Velvet Protein Cupcake


My Favorite Pantry Staples for Easy Everyday Cooking

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Are You on A Liquid Diet? Probiotics vs Anti-Biotics

No, I am not on a liquid diet but I cannot help myself when I pass the refrigerated beverage section of Whole Foods. I roll up to the beverage section and place my cart in the next aisle (people get really feisty when they spot a deserted cart!) I grab as many bottles as I can carry of Kombucha, Kevita, Harmless Harvestand SoDelicious Coconut Milk and neatly place them in my cart.

I know this isn’t an episode of SuperMarket Sweep but these drinks fly off the shelves…and well, my body goes into shock if I don’t constantly supply it with fresh coconut water, coconut milk, and billions of live probiotic cultures. (#firstworldproblems)

I love taking a step back to admire the contents in my cart. (How do I insert the emoji with the heart shaped eyes? That’s ME!)

There’s something magical in each of these bottles- I don’t know what it is but I have no intention on ending my “liquid diet” anytime soon.  So, are you wondering what all the fuss is about? Bottled magic details to come right after the jump!


First we have to discuss probiotics…

If I’m not writing about them here on the blog, then you can probably find me educating (preaching) to my friends and family  about the benefits of probiotics! Recently my primary care doctor suggested I take a daily probiotic…I chuckled. I’m way ahead of you, Dr. X 

Below I have listed some information about probiotics but please remember, I am here not as a teacher but as a student- I am learning about different foods and vitamins and how they interact with our bodies. I can only share my personal  experience with probiotics- just because they work for my gut, does not mean they will be happy in yours- so please…consult your doctor before you start binging on probiotics 😉

What are probiotics?

Probiotics are defined by the World Health Organization as “live micro-organisms which when administered in adequate amounts confer a health benefit on the host.”

Probiotics are happy healthy bacteria that live inside of our guts. 80% of our immunity lives in our stomach! Daily stress and poor diets mess with our happy pretty flora making it difficult for our bodies to fight off colds and other sickness. A recent study in the American Heart Association claims that probiotics may help people with high blood pressure and also improve brain health.

Probiotics & Children

Probiotics can prevent or treat diarrhea in infants and children according to “at least a dozen studies.” Of the 119 children taking antibiotics, the 70 percent of children with reduced diarrhea symptoms were given a probiotic.

 My Probiotic Experience


Nourish your body from the inside out!

A few months ago, I had a sinus infection so I took my antibiotics as prescribed and 7 days later my sinus infection was gone but I had another problem…a GI problem. (Guys I’ve dated or wish to date in the future, stop reading!) I called my doctor in a panic, explained my situation and he asked if I had stopped taking my probiotics…well yah, I was not aware that stopping them while taking antibiotics would lead to an embarrassing situation at CVS Pharmacy. Crisis averted, sort of.

“When a person takes antibiotics, especially the broad-spectrum antibiotics most often prescribed, many of these beneficial microbes are destroyed along with the disease-causing bacteria. Patients on antibiotics are often told to consume yogurt with active cultures to replenish the beneficial organisms.” Dr Walker. I was not one of those patients. Mmmhmm! I will never go without my probiotics. Now do you understand why I am so PRO probiotics? hehe

Waiting for the probiotics to work their magic

Waiting for the probiotics to work their magic


To supplement my liquid probiotic diet, I take a Whole Foods generic brand probiotic pill, twice a day. If I could visit my gut a la Miss Frizzle & The Magic School Bus, I bet I would find the happiest bacteria I ever did see!

The Magic School Bus

To The Bus!!

The Good Stuff

I encourage you to try one of my favorite probiotics beverages- Kevita  or GT Kombucha but if you prefer to take a probiotic pill, they’re available at your local market and pharmacy. As always, consult your doctor before making any changes to your supplement routine.


Kevita- only 10 calories per bottle, barely any sugar

GT Kombucha

12 bottles of GT Kombucha- my FAVORITE

Another favorite probiotic of mine is GoLive- they come in single serving packets which makes them perfect for travel. Stash a few in your desk at work, and keep some in your car! Incorporate probiotics into your daily routine and strengthen your immune system, people! Seriously, throw out those artificially flavored powder packets, toss the Gatorade, and drink your probiotics- your gut will thank you!

GoLive Probiotics

GoLive Probiotics

GoLive Probiotics Spa Flavor

Spa Flavor-My FAVORITE

My favorite milk also contains probiotics- SoDelicious Coconut Milk!

According to their website, “… there are between 1,000,000 (one million) and 100,000,000 (one hundred million) live probiotic organisms per serving in our products up until the “Use By” date printed on each container of cultured product.”

SO Awesome!


Have you tried probiotics? What are your thoughts?

  Stay tuned for an in-depth video about ……well, you’ll have to wait and see!






Bacon and Green Bean Salad

I’m excited to share my Bacon and Green Bean Salad  recipe with you! You really don’t need a measuring cup for this recipe- just use your senses and get crazy. My favorite part of this recipe is crunching the bacon in between my hands…I’m a sucker for bacon but it’s time to say goodbye to pork. *Que the violins*

I’ll be enjoying my bacon and green bean salad sans bacon. I know-SHOCKER but I recently joined a gym and my new trainer, Katie Boyd, banned me from eating pork. Pridefully, I told her about my mass consumption of cured meats…especially parma proscuttio.

I decided to share my sick habit-I eat about a 1/4 lb to 1/2lb of parma prosciutto a week. Katie nearly gagged. “Pork is the the closest thing to human flesh! NO MORE VANESSA.” Whaaa!

Katie is a rock star and let me tell you, she will find out if you cheat on your diet!


Serrano Ham Display at Alimentaria 2014 Barcelona

This recipe is for you, Katie . My thighs and future abs bow down to you.


The Infamous Katie Boyd

Processed with Rookie

WAMC fans, please enjoy the crunchy salty goodness that is bacon.


Oh and don’t forget to show me some love on YouTube 😉

Bacon and Green Bean Salad

Bacon and Green Bean Salad



Reverse the Effects of Lemon Water

In the last few days, I have received messages from people who read my post about the effects of lemon water on your teeth.  Many had similar dentist visit’s and are now looking for ways to naturally repair their gorgeous smiles.

Without A Measuring Cup

Well guess what? You can improve your dental health by eating certain foods! Assure A Smile dental office in Miami wrote a great article titled, Cavity Free Cooking-Recipes for Health Teeth. Here’s a snippet from the article:

Recipes That Improve Oral Health

Rooibus Tea

Increasingly, health experts are becoming more vocal about the health benefits of Rooibus Tea. It’s loaded with antioxidants, may help to prevent cancer, has been shown to reduce stress, and contains absolutely no caffeine. When looking at the facts, it’s easy to see why so many families are brewing fresh Rooibus tea in the place of iced tea, green tea, and other beverages.

For more recipes and helpful tips on how to reverse the effects of lemon water, click here.

Good luck and keep smiling!