Monday, October 23, 2017

Guilt Free Cauliflower Protein Pudding

I know what you're thinking.....wait....guilt free pudding? Yes, you read that correctly. I love giving my clients different food options so that their cravings don't get the best of them. I'll admit when I first made this I was shocked at how amazing it tasted. Give this a try and let me know what you think. Enjoy!

Image result for cauliflower pudding

* 1 lb of cauliflower florets (or riced cauliflower found in the frozen aisle)
* 2 cups of unsweetened almond, cashew or coconut milk
* 1 tsp of cinnamon
* 1/4 tsp of nutmeg (optional)
* 2 scoops of your favorite protein powder (I would use anything with vanilla flavor)
* 1 tbs of your favorite flavored syrup

In a food processor, pulse chop the cauliflower florets until the bits are the size of grains of rice. Frozen cauliflower may be used instead if desired, and already "riced" cauliflower is sold both fresh and frozen.
Place the cauliflower into a saucepan with your choice of milk. Add the cinnamon and nutmeg and bring to a boil. Reduce heat to keep mixture simmering and simmer for about 10-12 minutes until cauliflower is very soft.

NOTE: If you plan on reheating this for a later snack do NOT mix in the protein or the syrup just yet.  Remove from heat and spoon into containers to chill. To serve, warm pudding mixture first, then stir in the protein and syrup just before serving.

Remove from heat and use a whisk to mix the protein powder of your choice and the tbs of your flavored syrup. Enjoy this warm or cold. Spoon into containers to chill and serve later or right away!

Macros per serving (when divided into 2 servings): Cal: 186 // Fat: 4 // Sat Fat: 1 // Carbs: 15 //  Fiber: 9 // Pro: 26 // Sugar: 4
Macros per serving (when divided into 3 servings): Cal: 124 // Fat: 3 // Sat Fat: 1 // Carbs: 10 //  Fiber: 6 // Pro: 17 // Sugar: 3

Amazing 10 Minute Home Leg Workout

Many of you have been asking for a leg workout. I love training legs and I enjoy a fun leg day too. The best part here is I am giving YOU a free 10 minute leg workout you can do at home in your own comfort zone AND in your pajamas! Enjoy! And always remember if you need any assistance on starting YOUR journey to lose weight email me and I will get back to you.

(Repeat 4 times Rest 1 minute)
Every workout will last 45 seconds

(1)high kicks

(2) lying leg lifts

(3) inside leg lifts

(4) kneeling leg lifts

(5) leg crosses

Friday, October 20, 2017

Free 10 Day Home Workout Plan!

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I love helping people out who have goals. Goals are very important especially if you want to achieve something and get it done. Here I provide you with my 10 day home workout plan for FREE! I know life can be hectic and we all get busy sometimes, so I decided to create this plan for anyone who needs it. Don't make excuses on how you didn't have time because for these workouts no machine is needed! Enjoy and thank me later. 

Monday: (Rest for 2 minutes and repeat 4 times)
20 high knees
5 burpees 
20 mountain climbers
5 burpees
20 jumping jacks
5 burpees 

Tuesday: (Rest for 2 minutes and repeat 4 times)
20 raised arm circles 
20 punches
20 raised arm circles
20 puches
20 raised arm circles
20 punches

Wednesday: (Rest for 2 minutes and repeat 2 times)
15 squats
20 side kicks (each leg)
15 lunges with kickback
20 glute bridges

Thursday: (Rest for 1 minute and repeat 1 time)
30 second elbow plank
30 second 1 leg elbow plank (each leg)
30 second up and down plank 

Friday: (Rest 2 minutes and repeat 4 times)
20 jumping squats 
4 twists
20 jumping jacks
4 knee to elbows
20 jumping jacks 
4 twists

Saturday & Sunday: Rest Days

Monday: (Rest 2 minutes and repeat 2 times)
12 tricep dips
40 punches
12 elbow strikes
40 back fists

Tuesday: (Rest 2 minutes repeat 4 times)
20 glute bridges
10 single leg bridges (each leg)
12 squats
20 lunges

Wednesday: (Rest 2 minutes repeat 4 times)
30 high knees
3 burpees with jumps
30 high knees
3 burpees with jumps
30 high knees
3 burpess with jumps

Lets Talk About Heart Rate & Fat Loss

Image result for heart rate pictures images and photos

Heart Rate Zone 
I have come to realize that the older I get the years go by faster and the days seem longer. This is one of life’s many mysteries. But when it comes to the day and trying to meet all the demands, sometimes the gym falls on the bottom of the list of priorities. (guilty)
If you are a parent or just busy with your career, it is obvious that making more time is not the issue as much as managing the time you have. We all have 24 hours in a day, how you spend them is up to you. With that concept, quality of time spent matters too. When it comes to the gym, this is very crucial to remember.
We all want to achieve a common goal when it comes to the gym and our time spent there: lose fat. The old mindset of needing a “good hour” to workout is no more. With access to all this workout information, theories and mindsets, where do you start? What works? Well a lot of time can be wasting time trying to figure this out or you can get discouraged and overwhelmed and just not go to the gym. That is why keeping it simple and effective is always the best approach. This post will be just that: simple and effective.
So here is the layout, you have 30 minutes to get a workout in. You want as much fat loss as possible in the allotted 1800 seconds you are about to spend in the gym. Do you focus on just cardio or do you go into lifting some weights?
The answer; both.
Maybe this seems like a safe answer to give, but the questions are not so much what you do as much as it is how you do it. The equalizer with cardio and weight lifting is heart rate.
Where many people miss the mark when it comes to cardio and even weight lifting is getting their heart rate up too high or too low. Moderate intensity levels of cardio and even super setting in lifting is a great way to keep your heart rate in that fat burning zone.
 Heart Rate Zone/Fat Loss
We want to get our heart rate in a “fat burning zone”. There is a simple and effective way of figuring out the zone we need to be in for this. First, we have to find your individual maximum heart rate. You do this by taking 220 and minus your age. That number is your maximum heart rate. You then take that number and 60%-70% of that number is your fat burning hart rate zone. So, a 28-year-old person would look like this:
220-28= 192 bpm(MHR) 192x.65=124 bpm (Fat Burning Zone)
So, when it comes to the gym, quantity of time is not always the key component. Quality of time is imperative when in the gym. Anyone can go to the gym for 2-3 hours and do nothing, but only the tried and true can implement a good 30 minute, fat loss workout in their demanding life and accomplish a lot. Get your heart rate where it needs to be, and watch the fat start to drip away. Remember, we cannot make more time, we can just manage what we have. 

Thursday, October 19, 2017

Soft Molasses Cookies

Are you guys ready for a new baking recipe holiday idea? These are my favorite cookies in the books, old fashioned Soft Molasses Cookies. It has an old fashioned ingredient I’ve never posted about before. I think the only time I cook with shortening is when my mom is visiting. It’s part of our history! Growing up my mom always invited me to the kitchen to watch her bake. Grew up enjoying a lot of comfort foods and baked goodies and use Crisco a whole lot. 

Image result for old fashioned molasses cookies

Get your baking pans and baking sheets ready for this amazing soft cookie!! It's going to be a good one!

Old Fashioned Soft Molasses Cookies
*prep time: 10 minutes
*baking time: 12 minutes
*total time: 22 minutes
*serves: 24 cookie monsters

*3/4 cup shortening
*3/4 cup packed light brown sugar
*1 large egg
*1/2 cup molasses
*2 1/2 cups all-purpose flour
*1/4 tsp salt
*2 tsp baking soda
*1 tsp ground cinnamon
*1 tsp ground ginger
*1/2 tsp ground nutmeg
*granulated sugar for rolling cookies

**In a mixing bowl, cream shortening and sugar with a mixer. Beat in egg and molasses until well blended.
**In another bowl, combine the flour, salt, baking soda and spices. Stir into the creamed mixture until blended. Chill for at least an hour, or until firm.
**Heat oven to 350 degrees. Prepare a baking sheet with parchment paper.
**Roll the chilled dough into small balls about 3/4-inch in diameter. Roll each in the granulated sugar, and place on the baking sheet, leaving 1-2 inches between cookies.
**Bake for 8-12 minutes or until set. Cool in pan on a rack for 2 minutes, then remove to rack to cool completely.

Enjoy my baking friends!

Fall Flavors Made Delicious With Trick & Treat Giveaway Opp

Fall Flavors Made Delicious With Trick & Treat Java Factory Roasters 40ct K Cup Giveaway! @javafactory (Ends 10/31) Giveaway is LIVE now and ends 11:59 PM EST on 10/31 2 FREE links (Any you choose other than Google+) in exchange for posting and promoting at least 3 times a week. Simply reply to the email you received with your 2 links of choice PLUS your posted giveaway URL. You can also email me at with the above needed info. Links are added in the order they are received. ----HTML BEGINS----

Fall Flavors Made Delicious With Trick & Treat Java Factory Roasters 40ct K Cup Giveaway! @javafactory (Ends 10/31)

Sponsored By:

Java Factory Roasters

Hosted By:

Deliciously Savvy

Co-Hosted By:

Missy’s Views and Savings Clues

PLUS a Big Thank You To All Of The Fabulous Blogs Helping To Promote This Giveaway!


Now let’s get to the sponsor!

1 Lucky Winner Will Receive a 40ct Box of Trick & Treat K Cups from Java Factory Roasters. This is a seasonal flavor so grab it and enter to win it wile you can!


And now to the.....

This giveaway is in no way endorsed, affiliated, or associated with Facebook, Twitter or any other Social Media Networking Site. This Giveaway is valid in the United States Only and Entrants must be 18+ years of age to enter. This giveaway event will end at 11:59 PM (EST) 10/31/17. The winner will have 24 hours to email their information back to mcushing7 at hotmail dot com or a new winner will be drawn, you may want to put this email address as safe as it could go to spam. The sponsor is responsible for shipping of the above prizes. No blog associated with this contests are responsible for prize fulfillment. If you would like to be a sponsor in a giveaway like this please email Melissa Cushing at mcushing7 (at)hotmail (dot) com. If you take an entry you must stay following for the entire contest or you will be disqualified.

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Saturday, October 14, 2017

Overnight Oats By Dave's Naturals Giveaway Op

Overnight Oats By Dave's Naturals (Simple, Delicious, Awesome!) Plus A Giveaway! Ends 10/27 Live Now and Ends 11:59PM EST on 10/27 Receive 2 FREE links… any you choose (other than Google+) for posting and agreeing to promote 3 times a week throughout the duration of the giveaway. Simply reply to the email or to with your 2 links of choice. If you have any questions or concerns just send me an email and I will get back to you right away. -----HTML BEGINS----

Overnight Oats By Dave's Naturals (Simple, Delicious, Awesome!) Plus A Giveaway! Ends 10/27

Deliciously Savvy is hosting a giveaway in which one lucky winner will receive a Variety Case of Overnight Oats (2 of each flavor). These are delicious and nutritious breakfasts for the family that are ready to go when you are. Enter Today & Good Luck!

Read My Review Here

Sponsored By:


Hosted By: Deliciously Savvy

Plus a Big Thank You To All Of The Blogs Helping To Promote This Delicious Giveaway!

And Now To The Delicious Part.....


1 Lucky Winner Will Win a Case Of Overnight Oats. 2 of Each Flavor.

Dates: Begins 1PM EST 10/14 and ends 11:59 PM EST 10/27
Entrants must be 18 years old to enter and giveaway is open to US residents Only
Any Questions Email Me At mcushing7 (at) hotmail (dot) com.
This giveaway is in no way endorsed, affiliated or associated with Facebook,
Twitter or any other Social Media Networking Site. This giveaway is valid only
in the United States. Entrants must be 18+ years of age to enter.
This giveaway will end at 11:59PM (EST) on 10/27/2017.

Good Luck! Enter Below

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By Supporting Our Blogs Via Social Media You Are Helping Us To Provide Fabulous Prizes For Amazing Future Giveaways! Good Luck & Thank You!

Deliciously Savvy did not receive any form of compensation for this giveaway. Once winner is selected via the Giveaway Tools process, the winner will be notified. Winner has 48 hours to respond or another winner will be chosen. No other blog associated with this giveaway is responsible for the product shipment. The Sponsor Above will be providing the prize above to the winner. Thank You for stopping by! Any Questions or Concerns email me at mcushing7 (at) hotmail (dot) com.

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