If you like pina coladas….

Welcome to Weight Loss Wednesday! Every Wednesday I feature a different recipe, food, exercise or tip that can boost weight loss on Five a Day the Fun Way.

Today I’m featuring a virgin PiÑa Colada Protein Shake that tastes like ice cream, but is low in calories and filled with protein.

Protein can help boost weight loss. A study published in the American Journal of Clinical Nutrition reported that a high protein diet, combined with exercise, enhances weight and fat loss. A diet filled with protein helps satisfy hunger better than fat or carbohydrates, while preserving muscle mass while losing weight. Both are crital factors in both losing and maintaining weight loss. One of the biggest challenges of losing weight is that many people lose muscle mass along with fat when they follow a low-calorie diet. Muscle burns more calories than fat, so when peole lose muscle, they end up slowing their metabolism and burning fewer calories. This causes people to gain all of the weight they lost back, plus more. A diet high in protein helps combat this problem because protein contributes to preserving muscle, which boosts metabolism and contributes to a leaner physique.

I love drinking protein shakes in the morning before my workout, but pre-made shakes and so-called “protein shakes” sold at Smoothie King or Jamba Juice are filled with sugar and calories. Some can even contain more than 1,000 calories! The peanut butter smoothie at Jamba Juice has 770 calories and “The Hulk Strawberry” smoothie at Smoothie King has 1,035 calories! There is nothing about a drink that has over 1,000 calories, 32 grams of fat, 161 grams of carbohydrates and a whopping 125 grams of sugar that is healthy. You can have a 3 ounce serving of Yoforia Frozen Yogurt for only 74 calories, less than one gram of fat and 14 grams of sugar. That is a delicious dessert that will actually satisfy you, rather than leaving you wanting more.

I make my own protein shakes using high quality,medical grade protein powder made by Unjury. Some protein powders are filled with sugars and chemicals, but Unjury made from the highest quality protein and tastes great. I am not sponsored by Unjury, I just really like their protein supplements. My Dietician was the one who introduced me to Unjury and I’ve been using it ever since. Try out this Pina Colada Protein Shake recipe and let me know what you think!

Stacy’s Protein Packed Pina Colada

Add 1/2 cup ice to your blender, then pour in the milks. Add protein powder, pineapple, flaxseed and spinach. Blend for two minutes or until all of the spinach is completely blended. Pour into a tall glass and top with a spoonful of cool whip if desired. 

Do you have a favorite protein shake recipe? Please share! If you would like more healthy recipes, check out my latest book Culinary Duct Tape: Greek Yogurt: Just as versatile, not as tacky, available now on Amazon!



A Pinkalicious Way to Get Your Kids to Eat Fruit and Vegetables

I am excited to announce our guest post today is from Samantha, the founder of Color Wheel Meals.  Samantha is one “rawkin mom” who is dedicated to helping her family eat healthier. After both of her children were diagnosed with food allergies and her husband was hospitalized for ulcerative colitis, Samantha decided to overhaul her family’s diet to improve their health. Visit Color Wheel Meals for awesome vegan recipes, product giveaways, helpful food reviews and Color Wheel Meal e-Books. Follow her on Twitter @Rawkinmom and “like” Color Wheel Meals on Facebook.





We all know how hard it is sometimes to get our kids to eat their fruits and vegetables.

Sometimes I actually don’t blame them! I wouldn’t want to eat overcooked green beans that look like wilty dead worms either!

Kids today are not eating the recommended daily amounts of fruits and veggies…..

Sometimes they don’t even eat a single fruit or veggie unless you count french fries and ketchup, which I don’t consider to be a serving of veggies unless I make the fries homemade with sliced potatoes and bake them myself….only then might I consider it.

Regardless, it’s hard to get 5-9 servings of fruits and veggies into our kids diets EVERYDAY.


You make them smoothies.

Smoothies are a great way to pack in lots of servings of fruits and sometimes sneak in some greens or veggies too.

Sometimes though even that doesn’t work…….so you may have to get really creative.

How about making THEMED smoothies and turning it into a fun activity?

1 cup almond or coconut milk

1 cup strawberries, cherries, or raspberries (or a combo of all)

1-2 bananas

if needed even add some natural sweetener like agave, stevia, or maple syrup

Blend and serve with a pink straw!!  Read the story Pinkalicious while drinking!!!

My 2 kids and my niece LOVED these yummy smoothies!!!

or try  a



1 cup almond or coconut milk

1 mango

1-2 bananas

optional: frozen peaches or nectarines (I threw a few slices into this smoothie to add a more golden color to it)

if needed even add some natural sweetener like agave, stevia, or maple syrup

Blend and serve with a yellow straw. Read the story Goldilicious while drinking.


Maybe try a


1 cup almond or coconut milk

1 cup blueberries

(frozen are best~if you use fresh then the smoothie will thicken quite fast and turn into a pudding like consistency)

1-2 bananas

1 cup of strawberries, raspberries or cherries (or a combo)

if needed even add some natural sweetener like agave, stevia, or maple syrup

Blend and serve with a purple straw!!  Read the story Purplicious while drinking!!!



I love the idea of themed smoothies…..


these are quite GIRLY~~~~~so if you need an idea for a more BOY THEMED smoothie~~~~~~

How about:

Dinosaur Dinner Smoothie

1 cup almond or coconut milk

1-2 bananas

1 mango

1/2 cup – 1 cup baby spinach

if needed even add some natural sweetener like agave, stevia, or maple syrup

Blend and serve with a green straw. Read the story How Do Dinosaurs Eat their Food while drinking.

Maybe …….just maybe…..

you can talk your kids into thinking that dinosaurs would LOVE these smoothies…….

and that they should love these smoothies too…….

Do you have any fun smoothie & story ideas to share?