Shake Shake Shake, ya smoothie.

Hello Healthy people!!!


When the weather gets warmer–you know it is time to break out the blender for Margarit—I mean SMOOTHIES!

I created some tasty recipes that might satisfy that sweet tooth, while getting those nutrients!


GREEN BOOST aka the best for you:

1 cup kale

1 cup spinach

½ banana (peel and chop up to put in freezer)-Frozen fruit always works a little better

Protein Powder

Some milk so it blends well.

If you use frozen fruit you probably won’t need ice.


Mixed Berry:

Handful Frozen Strawberries

½ cup frozen blackberries

½ cup blueberries

Protein Powder, Milk or juice (juice is very sugary so I would recommend milk)



½ cup Pineapple

½ cup frozen mango

Squeeze a little wedge of lime in there

Ice if you want it to be more like a milkshake



“The Siesta Key”

Half cup peaches

1/4 cup raspberries

¼ cup blackberries

Protein powder

Ice if needed, milk if creamier desired.

*if you are interested in a sweeter flavor invest in some agave nectar! Add a few squirts of that and you should be good.




Great healthy things you can add:

1.)    Any leafy greens, I prefer fresh ones because you are exposed to more nutrients.

2.)    Peanut butter or almond butter (it sweetens it up); I prefer the natural PB that you have to keep in the fridge because it doesn’t have the added sugar.

3.)    Chia seeds or goji (healthy toppings)

4.)    Experiment! You will find what you love the most and can stick with that.

5.)    Invest in straws…if you don’t really like the flavor it makes drinking it go by way faster!

6.)    Coconut oil is soooo good for you and tastes great as well, add it to your favorite smoothie and gain all the benefits of that.



Happy Eating (sipppin’) and exercising,



Which came first the chicken or the egg?

Good morning blogging world! Sorry I missed posting the last two days…school and work caught up to me after the birthday weekend.  Do you ever feel like you don’t have enough time? That’s one of the most popular excuses for not eating healthy. But my friends, food can be fast and STILL healthy! It’s all about preparing and planning. When I know I have a difficult or busy week ahead I plan accordingly. One of my favorite quick meals on the run is mini crustless egg white quiches!  I make them Sunday and they usually last me the entire week when I freeze them.

Below will be a recipe I use, however, I’m not a carnivore so you can experiment if you want to add meat…although challenge yourself to eliminate as much meat as you can from your diet. The health benefits of eating more of a Mediterranean style diet have been shown to have an enormous impact on our health (and will be written about in a post soon after this one)!



1.) Any veggies in your fridge/kitchen…I prefer spinach, broccoli, onions…

2.) 3 Organic Eggs

3.) 3-4 Egg Whites

4.) SUN DRIED TOMATOES (seriously though, a Jess Squared tradition, makes a great addition to any meal)

5.) Non-fat or low fat cheddar cheese

6.) Cooking spray

7.) Seasoning (salt, pepper, caynne)

8.) Non-fat plain organic greek yogurt


Begin by preheating the oven to 375 degrees

Spray the muffin tin really well with non stick cooking spray

Crack the eggs in a bowl and add the egg whites, whisk

Add 1-2 scoops of plain greek yogurt, this serves to give it a little creaminess, very nice addition!

In the egg mixture while whisking add some salt and pepper

Pour just a little bit of the mixture into the tins about 1/3 full

Add the veggies sparingly into each tin

Cover with the egg mixture to fill the tin about 3/4 full

Place in the oven for about 20 minutes, quickly open up oven sprinkle cheese and press sun dried tomatoes into the tops of the quiches

Bake for another 7-11 minutes, the tops should be puffed and possibly starting to brown (adjust accordingly)

Place on a wire rack to cool or aluminum foil/wax paper

EAT UP! Or do what I do and put in a freezer ziploc bag and store in freezer once they have cooled. You will be able to heat in the microwave throughout the week for 30 seconds or so, adjust according to preference. Importantly to note the quiches absorb water so you will want to press a paper towel into it to remove the water. Drizzle siracha (spicy thai sauce) onto it for additonal spiciness! Great snack or have 2-3 for a quick meal!

Also, a great hors d’oeuvres option!

Hope it’s egggselent!