Eating Out Clean & Lean : 7 Tips


Eating Out Clean & Lean : 7 Tips

So you like to eat out? You like to enjoy times with your friends and family over some dinner?

But you are on your healthy eating and health crusade – does this mean you have to stay home and eat all your meals?!?

Short answer – HECK NO!!!!

Last night I went out with a girlfriend to have dinner and it was amazingly easy to make it healthy!

You can eat out – stay healthy – and eat clean and lean.

Here are a few tips:

1) ASK FOR IT YOUR WAY : This is your time to be an assertive consumer and ask for changes in the menu. Step up to the plate – it’s your health. 

  • If an item is fried – ask for it to be grilled, steamed or baked with very little or no oil!
  • If an item comes with french fries, ask for steamed veggies instead or a salad instead!
  • If an item comes with sauces, ask for them to bring it to you on the side or to cook it without the sauce.
  • When ordering a salad, ask for balsamic vinaigrette as dressing (or go without dressing). Squeeze a little lemon on top and you got something delicious!

2) ASK HOW THE FOOD WAS PREPARED : If there is something you don’t feel is good for you when they answer, go to tip #1. :-) For example, most restaurants use either a lot of butter, oil and salt to make their food taste good. If this is part of their preparation ask for it to be prepared without it or in very little of it.

3) PORTION CONTROL : Your plate should be 50% vegetables, 25% protein and 25% grains or starchy veggies (sweet potato, potato, carrots…). Often times restaurants are not so generous with their vegetable portions – so ask for more!

4) BE CONSCIOUS OF THE LINGO: There is often a lot of fancy lingo in the menu – “dipped”, “scalloped”, “gratin”, or “alfredo”. Dishes with those words often have a lot of hidden fat and sodium. Opt for items that are “grilled”, “steamed”, or “baked”.

5) LEAN PROTEINS: It’s always a good idea to include a lean protein source in your meal. Focus on the leaner cuts of meat such as skinless chicken breast (not chicken thighs), beef tenderloin or filet mignon (not entrecôte or rib eye).

6) DESSERT : It’s dessert time and you are craving something sweet. Have a cup of coffee instead or share some sorbet or gelato with a friend.

7) BRING YOUR SCALE : If you are in an focused phase of your dieting, bring your scale and weigh your food.

Your friends may or may not look at you like your nuts, but that’s okay. What you are doing is setting an example by doing what most people fear. Breaking the norm is okay and what’s more important – is that you are staying true to your goals and taking your health back.

With much love,



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Fitness friendly & clean blueberry loaf!

Clean blueberry loaf

In an earlier post about whey protein powder, I mentioned that one thing I love about a GOOD QUALITY (<—- important!) whey protein supplement is that I am able to enjoy sweet treats – baked goods included – without the repercussions of sugar and other unhealthy additives.

I found a recipe and made some tweaks and it is OH SO GOOD – for just 250 calories. High in protein – refined sugar and additive free! 

Here’s what you do!

1. Preheat oven to 175 degrees C (350 degrees F)

2. Take 30 grams of gluten free or regular oats and blend until fine.

3.  Combine the following in a bowl:

  • 30 grams of blended oats
  • 4 large egg whites
  • 50 grams of blueberries
  • 15 grams of vanilla flavored whey protein powder (I used Foodin’s natural vanilla whey)
  • 1 t of all natural vanilla extract
  • Cinnamon and stevia to your liking

4. Place mixture in lightly coated loaf pan (a light brushing of coconut oil works great) and bake for 30-40 min.

5. Remove and eat!

You can slice it up and serve it with coffee for guests or eat the entire thing yourself! Nom nom!

Macros: 250 calories, 30 g protein, 23 g carbs, and 3 g fat

Clean as a whistle!

It’s also a PERFECT treat when you are having cravings for something that’s not so good for you. :-)

Blessings and much love!


PS. If you would like to try a clean, sugar free, stevia sweetened GMO free Finnish vanilla whey protein powder – visit – and enter coupon code PATH00 for an 8% discount off this product and anything on their website!

To see the website in English, open it in Chrome.


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High protein, strawberry & vanilla chia pudding!



All I can say is that I was finally craving something a bit different than my usual oats for breakfast.

For a while now I started seeing a ton of chia pudding posts on the internet and wondered, these look amazing – but how can I make it more fitness friendly?

And I came up with something simple, easy and delicious! It’s clean as a whistle, high in protein, refined sugar and additive free! 

If you are looking for an easy, power-packed, grab and go breakfast – you gotta try this!

1) Take the following ingredients and combine in a bowl:

  • 30 grams of chia seeds
  • 15 grams of gluten free or regular oats (oats have a trace amount of gluten)
  • 100 grams of rice milk (works with almond milk too!)
  • 17 grams of vanilla flavored whey protein powder (I used Foodin’s – it’s GMO free and sweetened with stevia)
  • 2-3 T of water

2) Place in the fridge overnight or at least 4 hours.

3) Remove and top with 50 grams of strawberries (or berry of choice) and 5 grams of all natural peanut butter!

4) Stir the ooey, gooey yummy mess and eat it up!!!

Macros: 341 calories, 23 g or protein, 24 g of carbs and 15 grams of fat

Makes one very satisfying serving or two smaller snack sized ones!

By the way – chia seeds are great for many reasons! It’s an excellent source or protein, fiber and Omega-3 fatty acids! There is clearly a few reasons why the Mayans consumed so much chia! Boost your endurance and energy with chia.

With love & health,


PS. If you would like to try a clean, sugar free, GMO free Finnish vanilla whey protein powder – visit – and enter coupon code PATH00 for an 8% discount off this product and anything on their website! Available in 300g and 750g bags! They also have organic chia seeds available

To view the page in English, open in Chrome!

I love this stuff so much that I will be doing plenty of give aways on our Facebook page – come like us and keep your eyes peeled!!!



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The powerful green pill…


One of the many fun aspects of this journey are the new things I learn each day I go forward. There are times I like to take a risk and try something new. Sometimes they work out, sometimes they don’t.

For a while I had heard about and read about how wonderful this thing called chlorella is.

I am a bit stubborn so I did not try it right away.

A month or so ago, I decided to add chlorella tablets to my morning routine. I drink one glass of wheat grass juice and take 3-5 chlorella tablets before breakfast.

What is chlorella? It’s a single-celled fresh water algae that is rich in vitamins, minerals, amino acids, fatty acids and easily absorbed protein. Not only does it have more chlorophyll than any other plant, it contains vitamins A, B1, B2, B6, C, E and vitamin K. Taking one tablespoon of chlorella day can provide you your daily recommended allowance of iron and calcium! You can see why it’s referred to as nature’s multi vitamin :-)!

What can chlorella do for you?

  • Aids in digestion because it promotes the production of healthy flora and probiotics through the digestive system.
  • Aids in detoxification because it can bind with toxins like chemicals and heavy metals and move them out of the body.
  • Many people report elevated mood and energy when supplementing with chlorella.
  • Improves insulin sensitivity and blood sugar levels over time. This could help diabetes management and insulin resistance.

This is just a short list. There is so much information on chlorella on the internet – just Google it!

BTW. Isn’t it great how Google has become a verb? 😉

Have a great and healthy day!


PS. If you are interested in a high quality, raw, organic, gluten free, dairy free, GMO and preservative free chlorella tablet, I highly recommend visiting Foodin.Fi. Available in 100g and 250 g bags. Enter coupon code PATH00 for an 8% discount off this product and anything on their website!

If you want to see the website in English, open it in Chrome.


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Strawberry Vanilla Coconut Oatmeal! Vegan friendly!

Strawberry, whey, coconut oil and berries!

What’s this girl’s deal with oatmeal?

I love it for a million reasons and I will elaborate more in a later post.

Keep your eyes peeled for it. You may start loving it too! 😉

If you are looking for a clean, delicious, protein & energy packed way to start your day – try this recipe. It takes less than ten minutes to make and will leave your tummy happy and spirits soaring!


  • 40 grams of oatmeal (gluten free or regular)
  • 80 grams of strawberries
  • 10 grams of coconut oil (I use Biona’s raw virgin organic)
  • 20 grams of vanilla rice protein powder (I used Foodin’s)

Here are the instructions….it’s really complicated….you ready?

Bring 1 cup of water to a boil, reduce to medium and add 40 grams of oatmeal. When your oats are ooey gooey and ready to eat, pour them into a bowl and add all remaining ingredients. Stir well & enjoy! Drizzle with a little bit of rice milk and sprinkle with some cinnamon.

I am getting hungry now….

Macros : 340 calories, 20 grams of protein, 31 grams of carbs and 14.5 grams of fat.



PS. If you would like to try a clean raw, organic, gluten-free, GMO free, gluten free and vegan friendly Finnish vanilla rice protein powder – visit – and enter coupon code PATH00 for an 8% discount off  this product and anything on their website! Available in 300 g and 750 g bags.

This rice protein powder truly is amazing. I am a fanatic about protein powders and am always on the look out for the best. IMO, this is the best rice protein powder out there – kicks Sunwarrior’s booty, IMO. Perhaps it’s because it’s infused with the all powerful MCT (medium chain triglycerides).

To see the website in English, open it in Chrome.


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Creamy Vanilla Baked Apple Cinnamon Oatmeal!

Vanilla oatmeal!

Creamy Vanilla Baked Apple Cinnamon Oatmeal!

Okay so I had a minor crisis a few nights ago.

I was preparing to bake my oatmeal for the next morning’s breakfast and realized that I had zero eggs! Rather than panic I chose to adapt. I substituted my egg whites with protein powder and the result was delicious.

Quick, easy, yummy and protein packed!

Combine the following in an oven-proof bowl:

  • 40 grams (1/2 cup) of oatmeal (regular or gluten free)*
  • 15 grams of protein powder (vanilla flavored, I used Foodin’s vanilla whey)
  • 55 grams of chopped apples
  • 1 cup of water (appx. 2.5 dl)
  • 1 t of baking powder (aluminum free)
  • Stevia to your liking
  • Cinnamon to your liking

*Although oatmeal contains a small amount of gluten, studies have shown that oatmeal is well tolerated by those with celiac disease.

Bake at 175 degrees C for 30 minutes. Eat immediately for a warm  treat or save for the morning!

Macros : 276 calories, 19 g of protein, 33 g of carbs, 3 g of fat.

It’s really good – sweetness without any refined sugars or additives. Au natural!

Oh – did you know that increased protein intake is important to fat loss and muscle retention? 



PS. If you would like to try a clean, sugar free, GMO free Finnish vanilla whey protein powder – visit – and enter coupon code PATH00 for an 8% discount off  this product and anything on their website!

To see the website in English, open it in Chrome.


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The battle of the nut butters! Peanut butter versus almond butter!


There has been a rise in the popularity of nut butters now that it has been widely accepted that nut butters are a great way (and delicious way) to get fats in your diet.

Yes, fat is an essential part of a healthy and balanced diet!

And of course, we are talking about the sugar free and additive free kind – au natural. No Skippy or Jiff here ;-)!

There are many kinds of amazingly delicious and healthy nut butters out there : macadamian nut butter, brazilian nut butter, hazel nut butter, cashew nut butter…

Nut buttered out yet? :-)!

They are both healthy – but which is healthier? 

Both nut butters are abundant in body friendly protein, gut cleansing fiber and fatty acids.

Both nut butters contain approximately 190 calories per 2T. However, read your labels – brands vary in calories and macro nutrient ratios :-)!

Almond butter is rich in vitamin E, potassium, magnesium, iron, calcium, and phosphorus.

Peanut butter is a great source of magnesium, folate, fiber, and vitamins B3 and E.

The general consensus now-a-days is that almond butter beats peanut butter in terms of “healthiness” because it contains 26% more Vitamin E, 3% more Iron, 7 % more calcium, is more alkaline and contains up to 25% less saturated fat.

The challenge is that peanut butter, is much easier to find than almond butter – and almond butter generally costs more.

Nonetheless, enjoy your nut butters in moderation (they do carry a large caloric bang) and all natural.



No Comments FoodHealthy livingNutrition

Ginger Spiced Carrot Cake Oatmeal!

Ginger Spiced Oatmeal!

Ginger Spiced Carrot Cake Oatmeal!

Clean, protein-packed, and high in fiber!

Ever want dessert for breakfast without the dietary ramifications? It’s always been a dream of mine to have cake or breakfast – lunch and dinner ;-)!

I really was so excited to eat this delicious, sweet and spicy treat for breakfast! It was so worth the multiple trials!

Combine the following ingredients in an oven proof bowl and bake at 175 degrees C (350 F) for 30 min – 35 min.

  •  40 g of oats (gluten free or regular)
  •  30 g of shredded carrots
  • 15 g of raisins
  • 2 egg whites
  • 5 g of vanilla flavored protein powder (I used Foodin)
  • 1/2 t baking soda
  • 1/2 t cardamon, 1/4 t ground ginger, 1/2 t cinnamon, 1/2 t nutmeg and 2 T stevia

When it’s done and you are ready to eat this yummy yummy treat – stir in stevia into sweetened fat free greek yogurt (or maitorhaka) for icing.

Feel free to sprinkle with 1 T shredded coconut and 1 T of chopped walnuts (not included in macros). Nom!

Drizzle with milk of your choice and enjoy!

If you are really busy in the mornings and don’t have time to make breakfast – this is perfect. You just pop it in the oven the evening before (or even evenings before) and warm in the morning!

Macros : 270 calories, 18.2 g protein, 41.5 g carbs & 2.85 g fat


PS. If you would like to try a clean, sugar free, GMO free Finnish vanilla whey protein powder – visit – and enter coupon code PATH00 for an 8% discount off  this product and anything on their website!

To see this page in English, open it in Chrome.



No Comments Fit recipesFoodHealthy livingHealthy recipes

Apple Spinach Pancakes! A clean, high energy way to start your day!

Apple spinach pancake batter!

A clean and protein packed breakfast! What a great way to start your day!

My belly is totally full and happy.

This morning’s experiment was a success! Yum, yum delicious!

Apple spinach high-protein pancakes! What a great way to get your veggies in – and in the morning too!

Here is the recipe:

  • 50 grams of oats
  • Handful of fresh spinach
  • 80 grams of unsweetened applesauce
  • 45 grams of finely chopped apple
  • 2  egg whites
  • 15 grams of Foodin vanilla whey protein powder
  • .25 cups of water or rice milk

Take the oats and spinach – toss in a blender and process until fine. Combine with all the other ingredients in a medium size bowl. Warm pan and lightly grease with coconut oil. Pour pancake size dollops on your pan and flip when ready. This recipe yields two medium sized pancakes.

Top with berries for some extra anti oxidant punch!

And you know what’s even better? The batter is so delicious that you may just eat it all up before you make your pancakes!

Macros : 340 kCAL (26.6 g protein, 44.0 g carbs and 5.07 g fat)

Enjoy and keep your eyes peeled for more fitness friendly recipes!



PS. If you would like to try a clean, sugar free, GMO free Finnish vanilla whey protein powder – visit – and enter coupon code PATH00 for an 8% discount off  this product and anything on their website!


No Comments Fit recipesFoodHealthy recipes

Why is the fat not coming off?


One of the most common questions I get is – why am I not losing fat? “I am exercising /fill in the blank/ and doing /fill in the blank/ six days a week doesn’t seem to be working! Help!”

What’s the /fill in the blank/? Typically it’s a lot of cardiovascular exercise and an untargeted and inconsistent routine in the gym. It varies but I think you get the drift. Then I ask them about what they eat and their eating habits. This is where the truth comes out.

The problem?

The current model that many people follow to lose weight is ineffective : they do lots of cardiovascular exercise and do not see results. And they wonder why. I used to be one of these people.

Starting at a pretty young age, I chose to exercise partly because I wanted to lose weight and reshape my body. I LOVED exercise too – it really made me feel good and alleviated stress. However, no matter how much I exercised (whether I was running 20 miles per week or riding my bike 20 hours per week) my body looked the same. I did notice more muscle but it was not the look I was going after. I was looking to get leaner and tighter.

“Insanity : doing the same thing over and over again expecting different results!” – Albert Einstein

Okay, so according to a very wise man – I was insane ;-)!


About five years ago, I started working with a nutritionist for the first time and that changed my life. It changed everything. I started to lose fat and maintain lean muscle. The number on the scale started to drop and it eventually started falling off so fast that I couldn’t “keep up” :-)! And ya, I started to lift weights too!

The lesson I learned, and that many chronic over exercisers need to learn, is that nutrition is by far the most important factor when it comes to weight loss and body recomposition.

You can exercise for days upon days but if your nutrition isn’t right – your scale is not going to change much. However, your body composition could improve (for example you could be losing some fat and gaining some muscle).

Exercise is very important to a healthy body and well-being, but if you are trying to reduce those inches it is vital that you manage your diet too. Research has shown (1) that exercise on its own is not likely to lead to significant weight loss.

Proper diet combined with exercise is the key to success if you are trying to lose weight.


Are you ready to stop the insanity and do something to change your life?

Then it’s time to do something different. Your life will improve in so many ways you can’t even begin to imagine.

The secret? Eat clean foods and eat less food than you expend in energy! More on this in a later post!

It may not be easy – in fact it may be damn hard. It’s a journey.

But if you stick with it – day in and day out….you will see results.



No Comments Fat-lossFoodLifeRant