Protein Coffee!

Coffee is easily one of my trickiest vices. If I had my way, I’d start every day with a hot cup of coffee laden with the sweetest, tastiest creamer imaginable. Sugar free? No thanks. Low fat? Heck no! I like it rich and naughty.


This isn’t great for the waistline. A cup like that can run 200 calories plus and full of fat and sugar. Not the healthiest way to begin your morning. I had switched to plain half and half in flavored coffee, which was an okay substitute- higher in fat, but low in carbs and no sugar. Recently though, I had a great idea. Protein coffee!

protein coffee

Simply take about a half scoop of your favorite protein powder (I use Cellucor Whey protein powder in cinnamon swirl- yum!) and mix with a few tablespoons of warm water. I put it in my Magic Bullet to blend until smooth, and to give it a frothy texture.  Add the mixture to a cup of hot coffee and voila! You have delicious, protein rich coffee. If you use the same protein as me, the coffee has 65 calories, 1 carb, no sugar and12.5 grams of protein. Not bad at all!

I also experimented with both unsweetened almond milk and coconut milk. Out of the two, the almond milk was slightly lower in calories and carbs, and actually tasted a little richer. Both were tasty, but you can really get away with just adding warm water. Try it out!

Low fat/Low Calorie Deviled Eggs

Eggs are like little pills of protein- a staple of those looking to lose weight or build muscle (or both!) The problem is, eventually you can get sick of them. Real sick. So I do my best to try and doll them up any way I can. Deviled eggs are a comfort food for me, so I wanted to come up with a way to make them less fattening and dense in calories.

Of course, whenever possible try to get local farmers market eggs! The taste, environmental impact and cruelty factor is worth the extra dollar or two per dozen.

low fat low calorie deviled eggs

Low Calorie/Low Fat Deviled Eggs

3 hard boiled eggs
2 tbsp light Cottage Cheese
1 tsp light Mayonaise
1/2 tsp Dijon mustard
Salt and Pepper to taste
Optional- I also add a few generous dashes of Garlic Garni, not super easy to come by but available online and DELICIOUS

Slice eggs in half lengthwise. Discard 3 of the egg yolk halves and put the remaining three in a small cup or mixing dish. Add mayo, mustard and seasonings. Mix well and spoon into egg halves. Optional- sprinkle with Paprika for color!

Macros- Calories: 193 Protein: 25g Carbs: 3.6g Fat: 3g

Top 5 Work Wear Trends, Spring 2013

Sometimes it’s easy to fall into a rut with the clothes we wear to the office. I love that some of the key trends this season can easily be translated into career chic! I picked five of my favorite spring trends and found pieces to match from and how they can keep you looking current at work without breaking the bank.

1) Black and White- Seen on countless runways, the bold contrast of black and white is hot! Pick graphic prints, and tie in floral to make the look even more fresh for spring. Pair with a pop of color, or go black and white head to toe! Try the Priscila Skirt, $79

spiegel black and white skirt

2) Peplums- An homage to the late 80′s, I was convinced these tops that flare slightly below the waste would just look terrible on me until I actually put one on- they are amazingly flattering for just about ANY body type! They make your waist look slimmer and hide a belly or larger hips. Pair them with straight or skinny pants or a pencil skirt. Try the Hannah Top, $64

spiegel peplums

3) Hankerchief Hemlines- This flowy, asymmetrical hem gives feminine detail to a tunic or dress. To keep it more conservative for work, opt for leggings or opaque tights. Wedge heels and bare legs make this an adorable weekend choice too! Try the Ashley Tunic, $99.

spiegel hankerchief hem

4. Colored pants- Wide leg or skinny- play with colored pants to make a bold statement! Coral is my favorite at the moment, but teal, robin’s egg blue and even yellow are awesome choices. Pair with a nude pump or an equally bold, contrasting colored shoe. Try the Emily Pant, $89

spiegel colored pants

5) The Sheer Button Down- Arguably one of my favorites this year, the sheer button down top super versatile. You can tuck it in, belt it, pair it with leggings- just about anything. The flowy, sheer fabric will stay cool through the summer months- just remember to wear a form fitting cami underneath. I love how the Brooklyn Shirt, $49 plays with a unique shirt tail hemline in the back!

spiegel sheer button down-horz

This is a sponsored post, however all trends and pieces were picked by me! :)

Protein Waffles- Two Recipes

Breakfast can be tricky when you’re trying to watch your carbs, or cooking for someone who needs to be gluten free. I tried two recipes, both were successful (one more tasty than the other) and both are good for different needs.

The first recipe is great for someone who is seriously watching their carbohydrate intake, as they are literally ZERO CARB WAFFLES (!!!). Now I’ll give a disclaimer- these are beautiful to look at, they have a very strange texture. If you compare it directly to a traditional flour waffle, you’ll probably be disappointed.

Zero Carb Waffles

waffles 3

1 Scoop Vanilla Whey Protein Isolate (I use Jay Robb Whey Protein as it is zero carb, sweetened with Stevia and tastes great)
1 Large Egg
1 Large Egg white
1 tsp Baking Powder
2 tbsp water
Few dashes cinnamon (optional)
1 packet Stevia (optional)

Mix all ingredients. Add to waffle iron that has been coated with non-stick spray. Cook 2-3 minutes or until golden. Remove, and add toppings of your choice. If you want to keep with the zero carb theme, try  Walton Farms Zero Calorie Pancake Syrup.

The second recipe was by far the taste and texture winner. These are not carb free, but are definitely lower carb and higher protein. They are gluten free though, so if that is a dietary concern these are a good choice. This recipe yielded some extremely moist, flavorful and delicious waffles. I’ll be making these again for sure- they stand up to even a traditional waffle recipe. You’ll notice they got gobbled up before I could get a good picture!

Low Carb Waffles / Protein Waffles

protein waffles

1 Large Egg
1 Scoop vanilla protein powder
1/2 large banana
1/4 cup unsweetened almond milk (I used vanilla)
1/4 cup oat flour
A few sprinkles of cinnamon
A pinch of salt

Mix all ingredients into a batter, using a fork to mash banana. Add to waffle iron that has been coated with non-stick spray. Cook 2-3 minutes or until golden. Remove, and add toppings of your choice.

Peaches and Cream Protein Shake

I was having a hard time with the idea of choking down another combination of protein, peanut butter and bananas. You can only dress those up so many ways. This combination was light and tasty, and a welcome change of pace.

Peaches and Cream Protein Shake

peaches and cream protein shake

1 Scoop vanilla protein powder (I enthusiastically recommend Jay Robb Whey Protein- hands down the best tasting and only 1 carb to 25 grams of protein with no artificial sweeteners)

1 individual cup of no sugar added peaches

1 cup of unsweetened vanilla almond milk (less if you like a thicker shake)

1/4 cup of ice (more or less)

Add all ingredients to blender or Magic Bullet and blend until smooth. Enjoy!

Approximate Nutrition Facts: 165 calories, 26g protein, 8g carbs, 2g fat

Fashion find: Must have for spring

I happened across this belt this weekend, and I’m in love! I didn’t give it a second look online, but I saw it in person I had to have it. In fact, I might grab it in a few more colors. This one is Coral, and I have my eye on the neon yellow as well!

Coral Belt

See? The picture online seriously doesn’t do it justice! Skinny Elastic Belt, $12.94 at Spring fashion on a budget!

elastic belt



Perfect Baked Brown Rice

Brown rice, while more healthy and nutritious than it’s white counterpart, is a serious pain to cook. Even when using a rice cooker I’ve had it come out tough and not cooked through. It takes ages on the stove and the hassle had me avoiding it completely for quite some time. When I started baking brown rice all that changed! It comes out perfect every time- fluffy, cooked through and very tender. Plus, it’s about the easiest thing. Put in in the oven and forget about it until it’s finished. The ingredients are basic, and can be adjusted based on your tastes. The recipe makes a big batch, and I keep it in the fridge for easy reheating through the week. Pro tip: This has been SO handy for my healthy meal-prep adventures lately!

Baked brown rice

baked brown rice

-1 cup brown rice (short, medium or long grain)
-2 1/2 cups broth

1. Preheat oven to 375, and boil broth.
2. Pour rice in an 8×8 glass baking dish.
3. Pour broth over rice, stir and quickly cover dish with foil completely.
4. Bake for one hour.
5. Remove foil and fluff rice with a fork. Serve immediately, and store leftovers in an airtight container.

NOTE: You can also just use water in place of broth, but you may want to add about 1/2 tsp of salt and about a tablespoon of butter or oil.

How to make iced green tea that’s NOT bitter

The health benefits of green tea are widely known, and have been for centuries. I’m sure I don’t have to sell you on why it’s good for you. Especially if you’re trying to drop a few LB’s, sipping on green tea is a particularly good idea- it has no calories (if unsweetened!) and gives your metabolism a boost with a low dose of caffeine.

Making a big batch of iced green tea is a great way to make sure you’re sipping it throughout the day- plus it’s way easier on the budget. A 16oz green tea at Starbucks will run you about $2, and when you make it at home the same size serving will only set you back about 20 cents- more or less depending on what grade of tea you decide to use.

One problem I’ve run into in trying to make iced green tea in big batches was it going bitter. This is something that happens easily, even when just brewing one cup. Here’s how I make a big batch of green tea and keep it tasting great.

green tea

1. Open about 15 green tea bags and rope them together by the strings. You’re going to make the tea stronger than normal to make up for the ice watering it down.

2. Measure out about 80oz of water- 10 8oz servings. This isn’t set in stone- you could adjust for taste, but this is the ratio I follow. Put the water in a large pot and put on the stove over medium heat.

3. Allow the water to heat up, but not too hot. You should be able to put your finger in and it not burn you. Don’t let the water boil! It should not even have bubbles forming on the bottom. This is very key to keeping the green tea from getting bitter.

4. Hold the tea bags by the paper tabs and dip them in the water. Swirl around and steep for no longer than two minutes. This is the second important step for maintaining the delicate taste- don’t over steep!

5. Remove pot from heat and remove tea bags. I always press the tea bags out over a strainer to get all the liquid out before discarding.

6. Pour into a pitcher and refrigerate. Allow to cool completely, pour over ice and enjoy!

Easy German Pancakes

This delicious dish is a traditional German breakfast, particularly for special occasions like Christmas! I was delighted making this dish this morning, as I had forgotten how EASY it is. And really, it’s not that bad for you. Since I was lacking a cast iron skillet, I opted to make Mini German Pancakes, and I actually think I might prefer them this way. They bake up into little cups, lending themselves well to filling. Applesauce is a traditional choice, but you could also do maple syrup, various fruits, or just a squeeze of lemon juice and a dusting of powdered sugar. They can also be made savory by omitting the sugar and adding ingredients such as cheese or crumbled sausage.

Easy Mini German Pancakes

Easy German Pancakes

6 large eggs
1 cup flour
1 cup milk
1/4 tsp salt
2 tablespoons sugar

Preheat oven to 425. Whisk together eggs, flour, milk, salt and sugar until yolks are incorporated. Don’t over mix- batter will be lumpy. Coat a muffin/cupcake pan with non stick spray. Optional- put a small slice of butter in the bottom of each cup f or a little extra flavor. Pour in mixture. Bake for 15-18 minutes. Be sure to check visually as cooking times can vary- they will puff up huge in the oven! They are done when the edges are a nice golden brown. They will decrease in size as they cool. Serve warm with your choice of toppings.

Uber car service launching in Phoenix

If you live in one of 17 select major US cities, you might be familiar with Uber. Maybe you’ve even gotten a ride from one of their shiny black cars. If you’re in one of the cities that they haven’t expanded to (yet) maybe you’re not familiar- let me fill you in: It’s an uber fast, uber clean, uber safe car service that you can beckon quickly from your smartphone and get text updates as your fancy black car nears your location. This high tech startup has modernized the concept of a personal driver.

Today I attended the press lunch for Uber Phoenix at the beautiful Saguaro hotel in Scottsdale and learned more about the company, and got to mingle with some of the minds that make it all happen.

I was first greeted by Gabe, the community manager for Phoenix and his wife Chanelle who was photographing the event. Warm and inviting as always, they welcomed me and gave me the lay of the land. The event was informal, food and drinks were at the perimeter and the Uber movers and shakers were working the room. A projector flashed images of maps of major cities, some already inhabited by Uber, others that were on their way. Gabe and I chatted about his role, which is basically the Phoenix area go-to guy. There isn’t a national “customer service” number, and it’s actually a term they shy away from according to Matt Atkin. He says that they prefer a more relaxed, personal and real approach to keeping their clients happy, and that’s where Gabe shines.

I chatted it up with Blaine Light, Operations and Logistics manager. We talked about number crunching and all the crazy analytics that go into determining the locations of the drivers and how many to keep on hand. Some of the methods were unconventional, but interesting- Freakanomics, anyone? He assured me the Uber Blog was a good read. He was right.

One of the brains I picked was that of Austin Geidt, who seemed to be the only Uber-lady in attendance- after seeing her twitter bio in which she describes herself as “Estrogen of Uber” I’d guess I was probably right. She’s also the Launch Manager and New Market Specialist. We got to talking about safety, and both agreed that taxi cabs sometimes were more than a little sketchy. I was happy to hear that the drivers contracted by Uber are interviewed, vetted and continuously user-rated for quality, adding an extra layer of safety and accountability. If a driver’s user reviews aren’t top notch, they don’t continue the relationship.  Geidt said that fortunately they haven’t had any safety issues with drivers and experience a very low number of fender benders. Definitely something to consider when contemplating the added expense of hiring an Uber driver versus dialing a traditional taxi.

Ryan Graves addressed the crowd from a pair of crutches. He thanked us all for coming expressed his excitement to enter our market. He also let us know his injury was from a surfing accident, which admittedly made him seem just that much cooler.

So now that you know how awesome the service is, I’m sure you’re dying to try it out. I don’t blame you. In honor of Uber’s Phoenix launch, which officially starts tomorrow, we have a little deal for you. Use this invite link to get $10 off your first ride. On that note, it’s not as expensive as I thought it was going to be. An airport ride I took using the service ran $35, and a taxi ride on the same route was about $19. Something to note is that the $19 taxi wasn’t a shiny black Escalade, they didn’t ask me what I wanted to listen to on satellite radio, they didn’t help me with my luggage and the taxi driver wasn’t in a suit. Plus, I didn’t feel like like a celebrity when I got out of the cab. Just sayin’.