What I Ate Wednesday: Day in the Life

Happy Hump Day!!


Welcome to another full day of eating!  Wanted to share with you a day in the life of this past Sunday. Life can be crazy on the weekdays but sometimes my weekends are even more jam-packed due to client check-ins, obligations for my nutrition consulting company, issues that come up at work, or even just family/friends obligations.

I do want to state that 2016 is a year of taking steps outside of my comfort zone, and although I love making meals in my kitchen, I want to experience more, connect more, and connect deeper with others.  I want to truly live LIFE which may mean random lunch dates, happy hours, ice cream trips, and spontaneous travel.  And instead of saying no because I may be uncomfortable or feel like I’m losing control, I will say yes. There will ALWAYS be days where I can rest and recover…right?!

8:30 AM: Roll out of bed and made a huge cup of decaf coffee with a splash of almond milk and a few drops of Sweet leaf vanilla stevia.  Enjoy a little quite time by checking my inbox for the 4 different email accounts I hold and make sure I’m caught up on items that need to get done that day.

9:00 AM: Make homemade vanilla maple almond butter (random, yes, but I was craving some, I didn’t want to run to the store, and I have a stock-pile of raw almonds). Scroll social media for a bit to comment/like/interact with everyone.

9:30 AM: Head to gym for a full-body circuit workout. The workout took me about an hour.  My Dad and brother have been asking for a tour of my new gym so I met them there at 11:00 am (my gym is about 10-15 minutes away) and showed them all the fun equipment and everything I love about the place.

11:30 am: Lunch at Fresh Kitchen with family and the boy.  I trained fasted after being up late Saturday night and not feeling super hungry.  I got a bowl with kale slaw (hidden), mashed cinnamon sweet potatoes, sesame green beans, and teriyaki chia seed tofu. This local Tampa restaurant is my FAVORITE. Hands down.  It is similar to a Chipotle with how you order-where you can see all the items and pick and choose a bowl- but it’s not Mexican-themed, everything is gluten and dairy free (unless indicated), the meat is hormone-free, and everything is super FRESH.


1:00 PM: Walk around downtown Tampa and explore a little bit before heading home and watching football with the man.  Go Steelers!!!

2:00 PM: Shower and wash my hair.  I’m only adding this here because washing my hair is a true gift these days… #DryShampooFTW

2:30 PM: Start brainstorming for a freelance blog article I am doing.

3:00 PM: Whip up a quick chocolate banana protein smoothie.  The smoothie had 1 frozen banana, 1 T Hershey’s dark cocoa powder, about 3/4 scoop Pescience Cookies and Cream protein powder blend, tons of ice, water, and a pinch of xantham gum.  On the side I had a Thomas’ Cranberry english muffin (Seasonal flavor) found at Target topped with homemade vanilla maple almond butter and cinnamon.  I love the doughiness of these english muffins and the tart lemony cranberry taste.  I would highly recommend 10/10.

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3:30 PM: Whip up my new favorite snack: Funfetti Protein Cake and have a small piece. I also posted the recipe to my Instagram @DietitianDeanna-I followed the recipe by these gals and added variation with sprinkles!

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4:00 PM:  Catch up on the end of the Steelers game (WOOHOO) and then run errands with the boy.  We exchanged some Christmas presents and went to Target for groceries and essentials. Of course bought way more than just essentials.

7:00 PM: Made dinner with the man which ended up being super simple. Scrambled eggs, broccoli and broccoli slaw roasted in coconut oil, cayenne, curry, and truffle sea salt topped with Trader Joe’s roasted garlic hummus. Along with an Ole’ Xtreme Wellness high fiber wrap for more hummus dippage.  Talked and laughed with the man about upcoming travel, jobs, etc and started prepping some items for the upcoming work week (baked fish and roasted squash).

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8:00 PM: Emails and check-ins with clients. Adjust programs, start programs for a couple new clients, answer questions, and write out notes/updates on each client.

10:45 PM: Finish client emails and meal prep, check work emails.

10:50 PM: Decide it’s time for dessert and finish the night with a big chocolate cookie bowl of heaven. A container of plain Fage greek yogurt with 2 Tbsp Cookies and Cream protein, 1/2 Cookies and Cream Fit Crunch bar,  2 Oreo’s, and a drizzle of peanut butter after the photo.

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11:30 PM: Pack my gym bag for Monday and foam roll a little bit. Text with a couple friends and coworkers.

11:50 PM: Finally hop into bed. Good night!!

Protein Chocolate Chip Cookie Dough

I eat dessert every night.  Typically, I make a warm chocolate protein brownie or a chocolate chip cookie dough mugcake.  Or sometimes it’s just peanut butter toast or a piece of dark chocolate to finish off the night, however last night was a different story.  I was craving my favorite Yogurtology frozen yogurt. And by frozen yogurt, you know I’m actually just craving the toppings.  One of my favorite toppings?  The perfect round balls of chocolate chip cookie dough.  IMG_5977

I wanted cookie dough but didn’t want the added trans fats in my diet.  What to do?  IMG_5985

Healthy and high protein cookie dough.  Safe to eat raw (made without eggs) and you don’t need butter, oil, or Crisco.  This recipe is gluten-free and can be made  vegan (if you make with plant-based protein powder)!  The texture is perfect.  Next time I might even add graham crackers or Oreo’s into the cookie dough batter.IMG_5979 IMG_5991

Recipe credit from: AmandaBucciFit 

Protein Chocolate Chip Cookie Dough 


2 Tablespoons coconut flour (my favorite)

2 Tablespoons powdered peanut butter (my favorite)

1 scoop vanilla MTS whey protein powder

Stevia to taste

1/4 cup pumpkin puree

2-4 Tablespoons Silk unsweetened cashew milk

1 Tablespoon stevia-sweetened chocolate chips or Enjoy Life dairy-free chocolate chips

Sea salt


  1. Mix together coconut flour, powdered PB, and protein powder (and stevia here if you prefer a sweeter taste) in a small bowl until well combined.
  2. Add pumpkin puree and cashew milk to dry ingredients and fold into ingredients until it resembles cookie dough.  Add chocolate chips and fold once more. Throw in the refrigerator for 10 minutes and top with a sprinkle of sea salt.

STATS: 350 calories

12 g fat | 33 g carb | 35 g protein


My new favorite bed time snack until I go and get frozen yogurt again soon and eat the REAL cookie dough.  However, with this recipe, I almost (ALMOST) don’t even need the real stuff 🙂

Anyone else love cookie dough?

Pumpkin Cinnamon Coffee Cake Oatmeal

Sugar free, high in fiber, packed with protein, and super filling, this cinnamon coffee cake oatmeal is perfect all fall and winter long.  I know, I know, it’s still 80 degrees in Florida yet I’m more obsessed with pumpkin than I have been in a long time.  There is a WAY to cook the oats to make them taste even more delicious – so you have to follow the steps in order!

I love cooking my cream of wheat or oat bran so that it creates a dense texture that is similar to a cake.  Then, cooking the oats a SECOND time with the whey protein also helps create that cakey texture.  The pumpkin is just added on top of the oats and stirred in a tiny bit to create the perfect texture between cold, creamy pumpkin and cinnamon coffee cake.  IMG_5909


Recipe inspiration: Arman from thebigmansworld.com

Pumpkin Cinnamon Coffee Cake Oats


30 g cream of wheat or oat bran

3/4 scoop MTS Whey in Cinnagram

1/4 cup pumpkin

Heaping tsp cinnamon, plus more to sprinkle on top

Coffee Cake Glaze:


2 tbsp coconut butter

1 tbsp unsweetened cashew milk


  1. Cook oat bran with water in microwave for 2 minutes.  Remove (the oats should be thick) and stir in protein powder of choice.  This one has a perfect cinnamon  flavor. Place back in microwave for 1-2 minutes and let the protein powder create a “cakey” texture to the oats.
  2. Remove from microwave and add pumpkin and cinnamon to top of cake without fully incorporating and breaking up the ‘cake’.
  3. Heat coconut butter and cashew milk in microwave for 15-20 seconds in a small ramekin, whisk together, and drizzle over oatmeal.  Sprinkle with more cinnamon and devour!

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WIAW: How a Dietitian Flexible Diets

Flexible dieting.  Not really a diet. But more of an understanding of macronutrients (carbohydrates, protein, and fat) and a concept that you can truly fit any food into a healthy eating plan.

Others may call this diet the “IIFYM” or “If it fits your macros” but I honestly do not LOVE that term as I don’t track my “Macros” on a consistent basis but still feel like I eat a ‘flexible diet’ because NO foods are off-limits.  I don’t track calories or use a food app like MyFitnessPal.  I still eat a plant-based diet and load my day with nutrient-rich foods that will help me extend my life, reduce inflammation in my body, create a healthy gut and GI system, recover quickly, and enable me to perform like an athlete.


breakfast//Peanut butter banana pancakes with a vanilla PB glaze, banana slices, and chocolate chips. Recipe is super similar to these but is actually in the comments on my Instagram.

Flexible dieting helped me overcome many of my anxieties I had in the past.  The anxieties included cutting out food groups, and all-or-nothing thoughts about food.  Flexible dieting pulled me out of my ‘clean-eating’ only and allowed me to eat more than just oats and sweet potatoes and broccoli (even though I love all three).

IMG_5958 IMG_5969IMG_5965IMG_6006lunch//Organic spring mix topped with warm Trader Joe’s chicken-less strips (made with soy protein, vital wheat gluten and pea protein for 20 g of protein per serving) and a salad dressing mixture of Apple Bourbon BBQ sauce with a little water. Side of sweet potato chips from Trader Joe’s.

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snack//plain greek yogurt with vanilla stevia drops, organic raspberries, and Kashi Go Lean cereal.  Other snack ideas here.

I have never felt more confident in the knowledge I have around nutrition, metabolism, digestion and absorption, and how to fuel for health, longevity, and performance.  I feel confident with the food choices I make and the ones I recommend to others (but it completely varies by client, goals, and health).  I attribute most of that to my schooling (I obtained my Master of Science in Clinical Dietetics and Nutrition) but CAN NOT discredit all that ‘flexible dieting’ has taught me.


dinner//Was actually 1/2 a can of wild salmon sauteed in coconut oil + broccoli slaw steamed and topped with hummus and roasted acorn squash but I will share this photo since I ate salmon and green beans the other day with a couple of onion rings 🙂

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dessert//High protein cookie dough recipe. You NEED this recipe. I will share tomorrow!

I’m SO content not ever needing to try another cleanse, never cutting out food groups, and truly realizing the power of ALL foods in my diet.  Flexible dieting taught me more than just what a carb is, because I already knew that.  But what flexible dieting DID teach me was to listen to my body more.  To not label foods as ‘good’ or ‘bad’ but what can best promote a long, healthy, and HAPPY life.

Do you flexible diet?

Don’t forget to stop over here for more full day of eats!

{Protein} Pumpkin Pie with Gingerbread Pecan Crust

IMG_5814I hope you all had an absolutely amazing Thanksgiving weekend.  I know I did – my family lives in Tampa, Florida so it’s been an easy weekend laying in the sun by the pool, going on morning runs, baking, doing HIIT circuit boot camps with my sister, brother, AND parents (and teaching my mom and dad how to SQUAT!), walking my dog around the golf course, going to the local outdoor mall for happy hour drinks, and cleaning out my old closests with tons of old memories. I also got a LOT of those small annoying errands done as well – fixing the headlight on my car, hemming new work pants (from here), and a little bit of online shopping for my family because there is NO WAY you will find me in a mall on Black Friday. IMG_5728

I found this quote and absolutely love it.  I’ve been spending less time on my phone and more time actually living. I don’t ever want to be that person who is so into themselves and their phone and social media and comparing their lives to those people who post their highlight reels on Facebook INSTEAD of what is going on around them – their friends and family and real SOCIETY.IMG_5801

What else I accomplished this weekend?  Baking a healthy pumpkin pie with added protein + a sweet and salty gingerbread pecan crust!

This recipe isn’t too sweet and is perfect t0 eat any night of the week.  You could remove the crust for a recipe that’s super low in calories and fat but I love the hint of creamy, salty, buttery (with NO butter) crust to bite into along with the smooth, sweet, pillowy pumpkin filling.  The contrast is to die for.  The crust has molasses, sea salt, and pumpkin pie spice.  When baking, the pecans take on a delicious roasted flavor. Perfection.

I actually topped this with a scoop of full-fat, full-sugar vanilla ice cream and enjoyed every single bite.  You really can’t go wrong with how delicious AND healthy this is.

{Protein} Pumpkin Pie with Gingerbread Pecan Crust

[Adapted from Juli at PaleOMG]

Serving Size: 8 slices



  • 1 15 oz can pumpkin puree
  • 1 cup unsweetened almond milk
  • 2 eggs
  • 1 scoop MTS Nutrition Cinnagram Whey
  • 6 packets stevia
  • 1 tsp vanilla extract
  • 1 tsp pumpkin pie spice


  • 2 cups pecans
  • 1/2 cup coconut oil
  • 2 Tbsp molasses
  • a hefty grind of sea salt


  1. Preheat oven to 350.
  2. Spray a pie dish and set aside.
  3. Whisk together all filling ingredients in a large bowl.
  4. Pour pecans, coconut oil, molasses, and sea salt into a food processor and process until it sticks together (but not too much- you still want some texture).
  5. Press mixture into pie pan and then pour filling ingredients into crust lined pan.
  6. Bake for 50 minutes (cover pie with aluminum foil if the pecan crust starts to smell burnt instead of ‘roasted’).
  7. Cut into 8 slices and serve with reddi-whip or vanilla ice cream!

Nutrition (without Crust): 60 calories, 2 g fat, 5 g carbs, 5 g protein

Nutrition (with Crust): 322 calories, 27 g fat, 12 g carb, 8 g protein


Along the whole spread from my family Thanksgiving:


Thankful for so much right now and want to continue to grow, gain confidence, and learn in so many areas of my life.

What do you hope to continue to learn this year and what are you thankful you have learned so far this year?

Also let me know if you try out this healthy pumpkin pie!!

WIAW: Thanksgiving Week

HAPPY THANKSGIVING WEEK!!! And happy WIAW (a full day of eating).


PSA this ice cream is OUT OF THIS WORLD. Thank you Publix.

Pumpkin Pie ice cream > all other ice cream.  

And how cute is that couple on the package!  I bought this for Thanksgiving to top my (hopefully) delicious homemade Pumpkin Pecan pie with it and just couldn’t stop myself from eating a serving or two 🙂  Those buttery pie crust pieces are EVERYWHERE.  Swoon.  I do try and make pecan pie every year for Thanksgiving though – it wouldn’t feel like a true Thanksgiving without it! And I truly can’t wait to see my family – this week always makes me extra sappy and grateful for everything in my life right now.  I need to remind myself of this DAILY instead of just this week leading up to turkey day but DANG is it hard when stress gets in the way. 

The below eats are from Monday and give you a good glimpse of everything delicious I have been eating and WHY I’m eating those things!


breakfast//Apple cinnamon greek yogurt single-serving protein pancakes! Made with 30 g oat flour, 2 oz applesauce, 1 tbsp coconut flour, 1 scoop MTS Nutrition Cinnagram whey, and water and cooked to a deep golden brown (had the stove-top on too high). Topped with 2 tbsp of coconut butter (still my obsession) and some Kashi Berry cereal.

I love eating a large amount of fat (and carbs) in the morning.  The fat truly helps me feel full all day.  When I workout in the morning, I may eat a little less fat at breakfast (i.e. 1-1.5 Tbsp instead of 2 Tbsp) but still really do love my fats to keep my hunger more steady all day long.  And coconut butter has 20 g of fat in 2 tbsp so I’m getting about 25-30 g of fat in just one meal 🙂



lunch//4 oz salmon, 1 cup roasted Parmesan asparagus, sautéed mushrooms, 1/4 cup brown rice and a brown rice cake with 1/4 of an avocado with sea salt.

Yes, more healthy fats!!  I love eating high fat meals until my pre and post-workout meals 🙂


pre workout meal//1 cup Fage 2% greek yogurt, 1/2 serving Kashi Go Lean Crunch, 2 frozen strawberries sliced, a couple of raw almonds, and 1 tbsp Nuts N’ More Coconut peanut butter.

Exactly what I was craving!  I love frozen fruit in my greek yogurt and I ALWAYS love cereal.  I feel when I eat cereal with greek yogurt instead of just with almond milk, it fills me up a lot more AND keeps me fuller for longer.  Although I still eat huge bowls of cereal too, don’t you worry.

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postworkout//Chipotle with the bae. Got a salad with black beans, fajita veggies (actually forgot them at first and the boy went back and got them for me on the side!), mild and hot salsa, extra lettuce, and GUACAMOLE.

Um, no specific reason why I ate this other than it just tastes SO darn good.


nightcap//Chocolate chip Oreo mugcake that I have been making every night this week! Recipe: 2 tbsp coconut flour, 2 tbsp MTS Nutrition Cinnagram whey protein, 1 egg, 1 tbsp water, and 1 pinch of baking powder. Cook in a small glass bowl or ramekin for 45-55 seconds in the microwave and top with 1-2 Oreos, a sprinkle of chocolate chips, and Arctic Zero salted caramel ice cream!

I love having a nightly snack as it helps me not GRAZE all night and ensures I leave some room in my dinner meal for my dessert 🙂  I also typically try to eat a lower fat meal right after my workout and then have this final meal with higher fats again.

Progress Pictures from Monday as well:



Outfit from this weekend with visitors in town:



And the delicious pizza and pasta (Saturday) and tapas (Friday) eaten in said outfit with visitors:

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Let me know if you have any questions at all about my intake!! xoxo

And enjoy your Thanksgiving – keep that stress and anxiety out of there and truly ENJOY!

What I Ate Wednesday

Hi Friends!!

I’m finally joining up for another What I Ate Wednesday party.  I am SORRY I have been a little MIA but yes, the same excuse you will always hear – life has gotten crazy. In a really really good way though!  I’ve been spending lots of my time exploring Tampa with the boyfriend, meeting new friends, hanging out with old friends and my family who live in the area, working, trying out new restaurants, traveling for business, working with clients, creating programs, running and expanding a small business, meeting up with Instagram friends, finding a new gym, creating new recipes, traveling for fun, and photographing my food 🙂


Now onto my recent eats.  I actually took all these pictures LAST Saturday on a day I could photograph all my eats!!  So yes, I wanted this post to go up last week but that somehow didn’t happen between all of the above 🙂


post-workout breakfast//Strawberry smoothie bowl base, banana slices, pieces of CombatCrunch PB cup bar, protein Cheerios, and chocolate protein drizzle.  The base is made with 1/2 frozen banana, 1/2 cup frozen strawberries, ProZero whipped vanilla protein, ice, xantham gum, and water.


lunch//Half a huge slice of Greek pizza while out and about exploring the city! This was from my local Publix Greenwise (a Publix chain that sells more non-GMO, organic items) and had a great multi-grain crust! Full of kale, red onions, mushrooms, black olives, avocado, and tomato – the cheese was pretty sparse so it didn’t feel heavy at all.


THEN this beautiful package came in the mail. THANKS ANGELICA!! The Arctic Zero team are literally angels and so sweet. I am blessed to have been sent a care package to try ALL their flavors.  I wish they sold all these flavors around me!


snack//Roasted kabocha and butternut squash (was already prepped), organic plain greek yogurt from Trader Joe’s with stevia, cinnamon and a tbsp of MTS Whey Cinnagram flavor, Trader Joe’s Oatmeal Flakes (newest obsession), chunks of 1/4 of a Pumpkin Pie quest bar, protein Cheerios, and a drizzle of peanut butter!


Dinner//Veggie burger and 3/4 of the fries 🙂 Along with a starter of sautéed brussel sprouts and sweet potato ravioli.


Always dessert//Double chocolate mugcake (I will be posting my favorite mugcake recipes tomorrow!) with vanilla greek yogurt sandwiched in the middle and topped with 2 Oreos, Coconut Nuts ‘N More and Fat-Free Reddi-whip!

That’s it for now.  Thank YOU for following along.  Yes, I am promising more posts to come.  I have a lot more thoughts on food, new recipes, updates on where I am on my progress, strength training, tons of scenarios I have been receiving from my clients that I want to discuss, and more.

What else would you like to see as well?

Current progress picture for accountability:


Now go enjoy the rest of your Hump day and week! xoxo

Pumpkin Spice Protein Pancakes

Hi guys!  I’m back with my favorite recipe this time of year – PUMPKIN PROTEIN PANCAKES. And I keep my recipe simple so when you are HANGRY like I was after a heavy leg workout this morning, you can whip these up in literally 5 minutes.

Ingredients you’ll need:


120 g pumpkin puree (not pictured)

50 g egg whites

2 Tbsp Silk unsweetened organic Soymilk

1 scoop vanilla protein powder (not pictured)

1 tsp cinnamon


  1. Combine pumpkin, egg whites, soymilk, protein powder, and cinnamon in a large bowl.
  2. Heat pan over medium heat and coat with unrefined extra virgin coconut oil spray.
  3. Cook pancakes in batches and pile high.
  4. Top with Pumpkin Puffins, coconut butter, and Walden Farms zero calorie syrup


It’s funny the amount of pumpkin-spiced food I am currently eating when the current temperature in Tampa is 90 degrees and sunny.  I just moved into my dream apartment in Tampa and I love that I feel like I’m on a mini-vacation every day I wake up!  My job has been SUPER stressful (traveling across country, working late hours, big presentations for clients, etc) but I love that I have been taking the time to create new recipes, workout, unpack, explore, dine out, drink wine and just relax on the weekend instead of travel. Traveling every weekend gets tiring even though I love it.

And what’s better than waking up on a Saturday morning, relaxing with a big cup of coffee, walking to the gym for an hour leg workout with your boyfriend, and then coming home to make pancakes together?!

Even though I eat a primarily plant-based diet (I actually eat a pescatarian diet which means I don’t eat poultry or red meat but eat fish – even though I hate labels!), I still focus on my protein intake.  When I used to have an unhealthy relationship with food, I didn’t understand the power of protein.  I thought I could get by with as little calories as possible (and protein was CALORIES in my eyes) so I would just avoid protein all together.  WOW, how things have changed!  I aim to eat at least 100 g of protein on most days but sometimes eat up to 140 g of protein on days as well.  I am no longer super strict about limiting my protein intake as I know eating protein amounts throughout the day really does help me feel full and sustain my energy (along with carbs and healthy fats).  Hence, why I love to cook with egg whites, brown rice protein powder, and Silk Soymilk!  Who knew soymilk had 8 grams of protein per cup.  Also if you’re interested, visit https://silk.com/signup to signup for their newsletter and receive a coupon for some soymilk for yourself!

Now, off to the pool my friends. Enjoy your relaxing weekend!

This post is sponsored by FitFluential on behalf of Silk.


Quick and Easy Funfetti Protein Pancakes

Interrupting my usual full day of eating posts to focus on my favorite recipe currently.  These pancakes are just perfection.  Fluffy, scents of sweet vanilla, full of protein, and plant-based (while not completely vegan because of the egg whites).  Sprinkles are optional to add to the batter but NOT optional if you ask me.  This recipe is honestly perfect for me post-workout (on days I can squeeze my workout in in the morning) because I can whip up the batter the night before!



I also used Silk Organic Unsweetened Soymilk in this recipe!  I’ve honestly ALWAYS used Silk unsweetened products because they are organic, have absolutely no added sugar, add 7 grams of heart-healthy soy protein to your recipes, and have 30% of your daily calcium needs (the same as dairy milk).  And, even though I promote flexible dieting, I love that Silk is made from plants which makes me feel good when I drink it with Oreo’s or FiberOne cookies 😉  I also really love Silk soymilk because it only has 3 grams of carbohydrates instead of the 7-8 grams of carbs that normal dairy milk has so I have more room for oats, berries, or SPRINKLES.


Funfetti Protein Pancakes

Makes 1 serving.


-45 g old-fashioned oatmeal (ground into flour)

-1 scoop ProZero plant-based protein powder

-2 egg whites

-1/3 cup Silk Organic Unsweetened Soymilk



  1. Combine all ingredients into 1 large bowl.
  2. Spray skillet with coconut oil and cook pancakes over medium heat.  Flip pancakes when you see bubbles on the outside.
  3. Pile warm pancakes on a plate and top with coconut butter, sprinkles, and Walden Farms no calorie pancake syrup.  Eat with berries on the side.

This meal is perfect post-workout as it is FULL of protein (from the protein powder, egg whites, and soymilk) and carbohydrates.  Try it out and let me know what you think.

Also, don’t forget to visit https://silk.com/signup to signup for their newsletter and receive a coupon my beautiful friends 🙂

This post is sponsored by FitFluential on behalf of Silk.  This post was sponsored by Silk but all opinions are my own. I have been provided with product by WhiteWave and being compensated for the post.  Please know that I have always used Silk products and only did this review as I already use and truly love Silk products.

This post is sponsored by FitFluential on behalf of Silk.