Healthy Food

Mug Cake for Breakfast? Yes Please!!!

Yes I'm a trainer, but sometimes I just want dessert for breakfast.  Am I the only one?  My Silver Fern Protein Mug Cake is the best way to enjoy something truly decadent while getting in my protein.  The greatest part, there's no added sugar but this is perfectly sweet.  I've been known to enjoy this for lunch, dinner or a snack as well!  

Thanks to Cenavi Chocolate Flats, I only need 1/2 a square to get warm, gooey, melted chocolate that allows me to have this daily if I want.  Bonus: you never feel deprived because this fits into a healthy lifestyle AND you'll still fit into your favorite jeans!  

 Here's the recipe...

Mindy's Silver Fern Mug Cake

  • 1 Scoop Silver Fern Brand Chocolate Protein Shake (I've also used their Chocolate Mint flavor which is fabulous!)
  • 1 tbsp, Coconut Flour
  • .50 tsp, Baking Powder
  • 1 tbsp(s), Cocoa, dry powder, unsweetened
  • .25 Cup, Vanilla Coconut Milk (or milk of your choice)
  • 1 tsp,  Kakato Natural Sweetener  (or sweetener of your choice)
  • 1 large, Egg (or egg substitute)
  • 1 tbsp. Almond Extract (or vanilla)

Add all the dry ingredients in a microwaveable mug or bowl, mix well.  Add the milk, egg & extract into your dry ingredients and stir until well mixed.  Microwave for 1:30 seconds.  

Break up 1/2 a Cenavi Chocolate Flat to sprinkle on top (only 35 cals.).  Optional:  I add a dollop of SoDelicious Coconut Whipped Cream (only 30 cals.).  

Nutrition Facts: 247 cals., 11g fat, 20 g. carb., 21g protein.  You can adapt the calories by using egg whites only or making any other substitutions to your liking.  

Rest assured this is husband and kid approved.  Both the whey and plant-based protein powders work great, plus you can change the flavor to your preference.  Silver Fern's vanilla and cookies & cream protein flavors are a big hit with my girls as well as the chocolate and chocolate mint (my personal fav)!  


By using the coupon code Mindy10 you can go to where you'll see the Silver Fern box at the bottom of my home page.  This code will get you the best prices for any of these 3 items mentioned or your favorite Silver Fern Brand foods.  

4 weeks of the BodyJoy Slim Down Challenge...

Sign up for my March BodyJoy Slim Down challenge at  Registration closes February 26.  See how many inches you can drop in only 4 weeks!  Share this Blog Post on your page for a chance to win a free spot!  Winner will be announced by March 1.




A Winning Idea for the Upcoming Big Game!


Greetings Fitness Friends,

As a pouting Denver Bronco fan, I  just realized that the BIG GAME is this upcoming weekend.  I thought I’d pass on my simple, option-loaded, Ceviche recipe that can be enjoyed several different ways.  

Regardless if you prepare this dish or your own recipe, I challenge you to prepare one thing healthier at this year's football party!  Remember to have a few health food options along side those  treats we all enjoy!  There's room for both, right?!?!

Mindy’s Ceviche Recipe

Preparation time: 15 minutes to prepare, let soak overnight in fridge.


1 lb. of raw shrimp chopped (you can also use mahi-mahi, red snapper or halibut)

2 fresh squeezed limes (use juice)

             1/2 red onion, finely diced

             ½ cucumber diced

             1 chopped fresh tomato

 Fresh cilantro to taste

 ½ avocado diced

               5 Tbsp. fresh salsa


In a glass casserole dish, either Pyrex or ceramic, place the fish, onion, tomatoes, salsa, cucumber and cilantro. Squeeze in lime juice. Stir well, making sure the fish gets exposed to the acidic lime juice. Let sit for several hours in the fridge, giving time for the flavors to blend.  (My daughter adds a splash of her favorite hot sauce!) ALSO, if you leave the avocado pit in the mix it won’t turn brown.

Creative Serving Options

Serve with chopped cilantro and slices of avocado with heated tortillas

Serve in romaine lettuce leaves or over a bed of green for salad style

Serve over cut cucumbers as cucumber nachos

Serve in hard shells for ceviche tacos

Serve on a tostada shell

Serve nacho style with tortilla chips

Use ceviche as your veggie dip or chip dip


Serves 8. Approx. 80 calories per serving of the fish ceviche mix.

By popular demand, I'll be sending my BodyGym Football Challenge out at the end of the week to give you a fun option for enjoying the BIG game! I hope you have a happy and healthy week! 

For a few more free recipes go to to sign up for my Most Made's Recipes!

Keep it Simple!


So...January's a little more than half way over and this is the time when people tend to get burnt out on their "resolutions."  Why are they so hard to stick with?  When you do a complete overhaul on your life with new food, new workout routines, and eliminating tons of things you used to do, it gets overwhelming.  

When you keep things simple, your goals become manageable and results will show up through consistency.  

Simplify Workouts.  Just move anyway you like for at least 30 minutes a day.  Go on a walk, jump on a tramp, stretch, go to a class, do push ups and squats---any movement counts and some exercise is better than no movement at all!  BodyGym is my favorite go-to since I can do it when and where I want.  Women underestimate how important strength training is to their health, not to mention inch loss.  Experts are now saying it's as crucial as getting yearly exams.  Strength training is necessary for our health--and in my case, my happiness and mental sanity!

Make it easy on yourself by scheduling it a week at a time.  Get out your calendar or phone and write in appointments that work for you.  Treat it like any other important appointment you schedule.  Write in exactly what you'll do for your workout--a walk, body weight exercises, swim, etc..  This takes the guess work out once the time comes around.  

Keep Food Simple. Have a protein or two on hand at all times.  If you've got eggs and chicken in your fridge all you need to do it grab a few vegetables and you've got yourself a simple meal.  How easy is it to make an omelet or throw together a salad, taco or soup with just a few food items?  Cook in large batches so you only have to do it sparingly, but you can eat off that meal a few times.

Do What Works for You.  Keep yourself focused on your needs and your goals.  Eat only foods you love, move in ways that your body loves and trust that if you have joy in the process you'll continue to do it.  Consistency, not deprivation is what leads to success.  I hope you can simplify your eating and exercise so you'll continue to keep some of these New Years habits going all year long.  If for whatever reason you didn't start improving your health January 1st, it's never to late to start.  It's an awesome thing that simple leads to results!

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