Tips and Tricks: Greek Yogurt

27 Jan

Hey everyone!

It’s been a super hectic week, so unfortunately I haven’t had a good opportunity to try out a new recipe to share. However, I recently got an amazing deal on an industrial sized tub of plain Greek Yogurt and thought I would share some of my  new favorite ways to use it 🙂

  • Substitute Greek Yogurt for Buttermilk or Sour Cream in any dressing or dip mix (My favorite: Ranch dip mix). This is a great way to fit some protein in with your snacking while also cutting out fat content
  • Puree avocado and Greek Yogurt together to form your own version of a mayonnaise free, guilt free Aioli!
  • Put a dollop of Greek Yogurt whole grain oats, and ad a touch of your favorite sweetener (I prefer Stevia). This is a fantastic breakfast- your grains and proteins are all in one bowl, and it will satisfy a sweet tooth- what’s better than that? 🙂
  • When I say that this dip is a great substitute for Sour Cream, I mean it. You can swap til you drop! Use in soups, stews, chili, baked potatoes, mashed potatoes, tacos- the possibilities are ENDLESS.
  • I also have yet to try this…BUT I found a recipe for Greek Yogurt Frosting through “Cooking in Pajamas”!! Whisk together 1c Greek Yogurt, 1tbs Vanilla Extract, 1/2c powdered sugar, and let it chill for 30 minutes. Apparently, it has the consistency of ganache and, since Greek Yogurt is tangy, has a taste that is similar to cream cheese frosting… (I HAVE to make this!)
  • You can also sub Greek Yogurt for Cream Cheese in any cheesecake recipe! Yum!
  • Who needs Pinkberry or Yoforia? Not you! You can easily make your own frozen yogurt (at half the cost). Simply add fruits or toppings of your choice and some honey, and throw it in the freezer. Success!

What’s so special about Greek Yogurt? Glad you asked!

  • Greek yogurt is strained differently than regular yogurt, giving it a thicker, creamier texture.
  • Greek Yogurt has almost double the protein of regular yogurt
  • G.Y. has fewer carbohydrates than regular yogurt
  • G.Y. has half the sodium content of regular yogurt



Who 'da thought?!

Protein: involved in virtually ALL cell functions and chemical processes in your body. Your body can’t function without it!

Carbohydrates: broken down to form ATP (energy) for the body. If you don’t eat enough carbohydrates, your body begins to dip into its protein stores (this is called Ketosis), resulting in a pH imbalance in your body (and a whole separate group of issues). If a diet is telling you to cut out all Carbs, they are wrong. Moderation is key, but your body has to have carbohydrates.


Anywho, I promise that I will be better about being consistent and trying new things to share. Thanks for reading!

Happy Snacking!


No Bake Energy Bites: Success!

20 Jan

I know I’m late in the game, but I have recently become addicted to Pinterest. This site is AMAZING, and has loads of excellent recipes to try, fitness tips, DIY/Crafty things, and soooo much more.

About one week ago, I found a recipe on Pinterest that I had to try. I immediately went to Kroger to get my supplies. Within thirty minutes of discovering the recipe, I was already almost done making these, and let me tell you : This recipe did NOT disappoint! These are FANTASTIC for someone who is constantly on the go, like myself

No Bake Energy Chunks (recipe from

1 cup oatmeal
1/2 cup peanut butter (or other nut butter)
1/3 cup honey
1 cup coconut flakes
1/2 cup ground flaxseed
1/2 cup mini chocolate chips
1 tsp vanilla
Mix everything above in a medium bowl until thoroughly incorporated.  Let chill in the refrigerator for half an hour.  Once chilled, roll into balls and enjoy!  Store in an airtight container and keep refrigerated for up to 1 week.

For the breakdown on Nutrition, see this site:

However, I can sum this up for you. Obviously, this differs based on how large or small you roll the balls. According to the Nutrition Facts, about 23g is one serving..which is roughly one ball.
Calories: 110
Total Fat: 5.4g (1.7g Satfat)
Cholesterol: Zero
Sodium: 29mg
Total Carbohydrate: 11.8g
Fiber: 1.9g
Sugars: 7.6g
Protein: 2.8g
These are really great for mid-meal snacks in moderation. The fat content is pretty high, due to the peanut butter. The protein content and fiber content are both going to be really great at keeping you satiated between meals, and best of all, these are the ultimate cure for any sweet tooth :).

Options to make this a touch more healthy:
-Use unsweetened coconut (this is what I used), or substitute the coconut for chopped dates
-Make sure to get Smuckers Natural PB (or any generic brand of Natural PB). The ingredients should ONLY be Peanuts and salt. Many mainstream brands have hydrogenated oils and other extra additives that aren’t very good for you.
-You can always replace the chocolate chips with carob chips
-You may also substitute Agave Nectar for the honey in this recipe, or do half honey, half agave.

Happy Baking!


20 Jan


So, I have never had a blog before (ever). But for those of you reading, here are a few things you should know about me:

-My name is Kaitlin

-I am studying to become a Registered Dietitian


-I am also attempting to be more creative with my workout routine :) .

The intention of this blog is to share recipes that I have discovered over the internet and other various sources, and to also share my experiences with exercise and incorporating fitness into a CRAZY busy schedule. With the right mindset, anything is possible! I would also like to share some of the nutritional content behind certain foods and why they are important for your body :) .

Currently, I am trying to get back into my running routine. I am training for a 10k to participate in this Spring. I participated in a 5k last May, and it was great. However, life got in the way, and I definitely lost focus, soooo now I am pretty much starting from scratch. Also, for an extracurricular class at school, I am taking a Yoga class….and I think I am in love.

My overall goal with eating and exercising is my class is simple: I want to be healthy. Not skinny, not complacent. I want to really challenge myself and see what I can do. I also do not want to be on any kind of “diet”. I know that it is possible to be healthy without depriving yourself of flavorful, delicious foods that don’t taste bland. My philosophy: Enjoy Food. Don’t be scared of it!

Also, this is my devil kitten, which you will see a new pic of on every post