Buffalo Sauce.

I’m the kind of person that can eat the same thing over and over again without really getting tired of it but, every now and again, I do need to mix things up. Yesterday was one of those days. I had my usual ground turkey in the refrigerator and I was like “Um, what do I have in my kitchen that is awesome?” Answer: Buffalo sauce. Long story short, I came up with a quick and easy recipe for Buffalo Turkey “Meatballs” that will forever make it’s way into my food prep. I say “meatballs” because I didn’t actually roll them into balls, I baked the meat in mini-muffin tins which, technically, makes them Buffalo turkey meat cups…but meat cups sounds nasty so, “meatballs” it is.

Easy Buffalo Turkey “Meatballs”

Yield: 16 meatballs

Total time: 35 minutes


1 lb 93/7  ground turkey

1/4+ cup finely chopped bell pepper

1/3 cup finely chopped onion

1 tsp garlic powder

1/4 tsp celery seeds ( I was planning on using regular chopped celery but didn’t have any and celery seeds sounded so fancy so…you can just sub 1/8-1/4 cup chopped celery)

3 TBSP buffalo sauce or hot sauce (I used Wing-Time Hot Buffalo Wing Sauce , pretty spicy so go with mild if you think you need to)


1. Preheat oven to 375º F and spray 2 mini-muffin trays with nonstick cooking spray.

2. In a medium bowl, fold together all of the ingredients with your hands. Yep, suck it up, your hands will be nasty.

3. Using a tablespoon, scoop out 1 oz portions of the buffalo turkey meat, roll into a ball (don’t focus on the perfect sphere, y’all, it’s fine), and place in the mini muffin tins. Lightly press down on the top of the meat so that it’s packed into the tin.

4. Bake the turkey “meatballs” for 20-25 minutes until they have lightly browned on top and are fully cooked. There will be fat/moisture that bakes off of the meatballs and sits around them, this is normal. Once fully cooked, remove the meatballs from the tins and place them on a plate to cool. Don’t you overcook these meatballs, don’t do it! If you think they need more time after 25 minutes, take one out and cut it in half and see if it’s fully cooked, OR check the internal temperature and see that it is at 165ºF.

These spicy delights are delicious by themselves but would also be good with a healthified version of ranch dressing. Enjoy!




More Doughnuts Please.

This recipe is a gem. It all started with two separate, but connected, events that happened yesterday. First, I visited Granny’s Doughnuts & Bakery in Oak Ridge, NC. If you are ever passing through the Kernersville or Greensboro, NC area you have to stop in for a doughnut, or three as I did. After satisfying my sweet tooth, I got back to Raleigh to find that the cinnamon swirl whey protein powder that I ordered had arrived (Insert happy dance! I love getting health food packages from myself!). This protein is made by a brand that I have never tried called About Time. It is a gluten free, lactose free, 100% whey protein containing no artificial sweetners. I was excited about my new purchase and I had doughnuts on my mind so, naturally, I decided to create a clean and delicious doughnut recipe. The result was perfectly sweet and balanced spiced chocolate chip doughnuts with a chocolate glaze (pauses to close mouth and wipe drool off face). The protein was perfect in the recipe and I look forward to trying it in my oats, pancakes, waffles, and post-workout shakes as well. The doughnuts are good with or without the glaze but I really feel like the glaze is what makes them special.  Add a cup of coffee and you’ve got one delicious, protein-packed breakfast. Hope you enjoy these as much as I did!

Spiced Chocolate Chip Doughnuts

(recipe requires a doughnut pan. I bet ya a dollar you could also use a mini muffin tray.)

Prep time: 10 minutes

Cook time: 10 minutes

Serves: 1-2


Doughnut Ingredients:

1 scoop About Time Cinnamon Swirl Whey (or any vanilla/cinnamon protein powder)

1/4 cup gluten free oat flour (can grind 1/4 cup oats in food processor/spice grinder)

2 TBSP coconut flour

1/2 tsp baking powder

cinnamon to taste

2 TBSP no sugar added applesauce

3 TBSP liquid egg whites (or 1 large egg white)

1/4 cup unsweetened vanilla almond milk

1/4 tsp vanilla extract

1 TBSP enjoy life mini chocolate chips (my favorite gluten&dairy free chip)

stevia optional (I added 5 drops of sweet leaf liquid stevia)

Glaze ingredients (I eyeballed but i’ll give you my best estimate):

1/2 – 2/3 TBSP coconut oil

2 TBSP Enjoy Life Chocolate Chips

dash of pure vanilla extract

dash of cinnamon


1. Preheat oven to 350 and spray a doughnut pan with nonstick cooking spray.

2. Whisk together all dry ingredients except for the chocolate chips (protein powder, oat flour, coconut flour, cinnamon, and baking powder) in a medium bowl.

3. Add in the wet ingredients (applesauce, egg whites, almond milk, vanilla extract, and stevia if desired) and stir until well combined. If you feel the batter is too thick, add almond milk a little at a time until the batter is still thick but pourable.

4. Stir in the chocolate chips

5. Pour batter into doughnut tray (my tray makes 6 medium-sized doughnuts) and bake for 10 minutes.

6. While the doughnuts are baking, start to make the chocolate glaze. Place the coconut oil and chocolate chips in a bowl or a small, deep plate that is microwave safe (the point is to be able to dip the doughnuts so they are evenly coated). Microwave the oil and chocolate chips for 20-30 seconds and stir until melted. If the chocoalte chips are not completely melted then stick the bowl back into the microwave in 10 second increments. Stir in the vanilla and cinnamon.

7. Remove the doughnuts from the oven and allow them to cool for 5-10 minutes on a cooling rack.

8. Last, dip the doughnuts in the chocolate glaze and serve (i recommend serving with coffee). You will have leftover chocolate glaze but you can cover it with plastic wrap and let it sit at room temperature until you want to reheat it and use it again.


{Nutrition (entire batch, without glaze): 362 calories, 34 g carbohydrates, 9 g fat, 36 g protein, 4 g fiber}

Man, I love doughnuts. I hope you’ll try this recipe because it might be one of my best!

Happy eating,



Sunday Waffles

Happy Sunday, y’all!

The past couple of weeks I have had the same Sunday routine: wake up, jog around the neighborhood, make waffles, shower, and go to the 11 o’clock service at my church. Today I created a new waffle recipe, Vanilla Buckwheat Protein Waffles, and they were delicious! So delicious, in fact, that I made waffles again for dinner. Waffles for breakfast, Mellow Mushroom pizza for lunch (live a little 😉 ), waffles for dinner, I’d say I had a pretty fantastic day of eating. I hope you all had a great weekend and a great Independence Day! Now, for my light, crisp Vanilla Buckwheat Protein Waffle recipe…Oh, did I mention that they’re only 194 calories for 2 (or more) waffles? And they’re low carb? Well, they’re basically my new jam..And should also be served under jam and cool whip. Hope you love them as much as I do!

Vanilla Buckwheat Protein Waffles


Yield: 4 waffles

Serves: 2


1/4 cup unsweetened applesauce

1 large cage free egg

1/4 tsp vanilla (or more if you love vanilla like me)

1 tsp organic coconut oil, melted

2 tbsp organic coconut flour (I used bob’s red mill bread)

2 tbsp organic buckwheat flour (I used arrowhead mills)

1 scoop vanilla protein powder

1/4 tsp baking soda

1/8 tsp cinnamon (or more, to taste)

pinch of salt

1/3 cup unsweetened almond milk

2 tbsp + water (to cosistency)


1. In a medium bowl, whisk together the applesauce, egg, vanilla, and coconut oil.

2. Add in the coconut flour and buckwheat flour and stir again. The consistency of the batter will look like a paste at this point.

3. Add in 1/3 cup almond milk and 2 tbsp of water and stir again.

4. Add protein powder, baking soda, cinnamon, and salt to the bowl. stir and add water if necessary. The batter should be thick, but still run off of your spoon without falling off in a big clump.

5. Cook the waffles in a sprayed/greased waffle iron until they are crispy (3-5 minutes. be patient. it’s worth it).

6. Serve while warm. I prefer these waffles topped with organic jam and coconut whipped cream. They are also good with 100% maple syrup but the waffles themselves are a little sweet so I like the tang of a fruity jam paired with them. And whipped cream just makes everything better 🙂 .

These waffles are gluten free and they are also dairy free if you choose to use a non-dairy protein powder.


Nutrition Facts (serves 2): 

half batch: 194 calories, 7.5g fat, 1 g carbohydrates, 3g sugar, 18g protein

whole batch: 387 calories,  15g fat, 2g carbohydrates, 6g sugar, 36g protein

Have a great week and make some waffles!





Hi friends!

With a nice, long break from work (thank you, Lord) I have had a lot of free time for things that I love like baking, catching up with local friends, good coffee, walks outside, and wearing cute outfits that have nothing to do with work or exercise. With the opportunity to dress as I please I have realized one funny fact about my style: I’ll do whatever it takes to wear a sports bra all day, every day. For instance, today I went to lunch with a friend and I was in the mood to dress up. I wore my hair up in a nice bun, put on dangly earrings, a maxi dress, cute gold sandals, and underneath it all, a skinny-strap sports bra. The straps didn’t show, I was comfy all afternoon, and that, my friends, is what I call a “Lizzy win”. Fact: if the sports bra hadn’t worked under the dress, I would not be changing the bra, i’d be changing the dress. Why compromise comfort by wearing a strapless bra if my outfit looks perfectly cute without the hassle? Just sayin’, Team sports bra for life (or until PA school gets rollin’)!

Anyhow, in addition to these exciting personal fashion discoveries, I have been doing a lot of healthy baking. This week I baked some oatmeal apple muffins, whole wheat banana bread, and homemade raspberry-blueberry jam that I am using to bake ‘peanut butter’ jelly-stuffed muffins for the 4th of July tomorrow. I have never thought of stuffing muffins with jelly but I found the recipe on one of my favorite blogs,, and they looked amazing so I figured i’d give it a go. I will definitely use the jam on toast so, even if I don’t like jelly-stuffed muffins, at least I’ll end up with yummy homemade jam! I’ll let you know how the muffins turn out but, in the meantime, I want to share the recipe I used for whole wheat & oat banana bread because it turned out to be one of those “too good to be good-for-you” recipes. Thank you, Kara, for introducing me to this yummy, healthy alternative to banana bread!!

Whole Wheat & Oat Clean Banana Bread

Recipe by: Kara,


2 large overripe bananas

1 large farm fresh egg

1 cup organic whole wheat flour

1/2 cup old fashioned rolled oats

1/2 cup organic unsweetened applesauce

1 tbsp raw honey

2 tsp ground cinnamon

1 tsp baking powder

1/2 tsp baking soda

1/4 cup chopped walnuts

*optional: extra oats, walnuts, and banana slices for topping

The best part aboout this recipe is how easy it is to put all of the ingredients together- literaly a foolproof recipe.

Directions: Combine all ingredients in a mixing bowl. Mash bananas and ingredients with a potato masher. Mix together (I used a spoon, not an electric mixer) until the ingredients are well combined and smooth. Pour batter into a non stick loaf pan (Can also brush with coconut oil or, like me, line with parchment paper to make the bread easy to remove from the pan). Sprinkle the top of the bread batter with extra oats, banana, and walnuts to garnish. Sprinkle with cinnamon and bake at 350ºF for 35-40 minutes until a toothpick comes out clean. Let cool and then flip on to a cooling rack.

Anndddd there ya have it! A simple, healthier recipe for banana bread! Each recipe makes 9 slices and each slice is only 129 calories. Kara also made a really good suggestion when she posted this recipe- she said she likes to store each slice in the freezer in individual baggies so that when she wants a piece for snack or with breakfast, the bread is ready to go! I did this too and this banana bread reheats really nicely. I put a slice immediately in the microwave from the freezer and it tasted great (I may have topped it with peanut butter too (: ).

Happy baking & happy 4th of July to all!



Leg Burn :)

Leg Burn

Warmup: 10 minutes on stairmaster (interval setting)


Heavy Squats, WU + 5×5

Heavy Dumbbell Step-ups, 10 each leg x3

ss 10 high box jumps

Barbell side-to-side squats, 10 each leg x3

ss 15 jump squats

Barbell lunges, 20×3

ss 15 med ball slams

Dumbbell Plie Squats, 15×3

ss 15 burpees

cool down & stretch. 

Chatty Cathy tonight, i know.  🙂

Happy sweating,


PS- healthy, whole wheat banana bread recipe coming soon!


Back & Shoulder Burn


Hello friends!

Here is yesterday’s back and shoulder workout. This workout will make you stronger, tone your back and shoulders, and improve your endurance! To get the most out of your workout, try your best not to take breaks in the middle of your supersets. When I feel like I can’t finish a set I like to stop, take a breath, count to 3, and then keep going. That way I am taking a short break and getting my mind right without putting the weight down and stopping all together. the goal is to FINISH and take rest only when you really need it!

superset: when two exercises are performed back-to-back without stopping.

tri-set: when three exercises are performed back-to-back without stopping.

To do trisets and supersets successfully, you want to make sure you have the exercises that you’re going to perform set up before you start so that you can do them without stopping.

Don’t forget that I have links posted for all of the exercises so if you are unsure of how to do an exercise just click the link and watch the short video! is a great source for how-to’s, supplements, workouts, and product reviews! Just because it says “bodybuilding” in the title does not mean you are going to become a hulk look-alike from doing the workouts. I promise.

 Back & Shoulder Burn

Warmup: 5 minutes on row machine

2×10 burpee pull-ups (demo starts at 20 seconds)


triset: Deadlift, 10-12 reps

DB front raise, 15

DB lateral raise, 15


superset: barbell row, 10

front plate raise, 10-12


superset: DB row, 10

DB shoulder press, 10-12


superset: lat pulldown, 15

cable low row, 10

superset: cable bent over lateral raise, 10

cable rope rear delt rows, 10


superset: weighted hyperextensions, 12-15

clean and press burn-out (AMRAP, light weight)


cool down & stretch

I really liked this one!




Gratitude & Gun Shows

Hey y’all!

Look at me, blogging two days in a row! I am going to share yesterday’s arm workout with you but first I am going to share some bits of gratitute. I am currently sitting in my room unwinding and reflecting and this just hit me: I have been feeling oddly confident and invincible lately. I say oddly because typically I fight insecurity and self-criticism frequently, I have not been consistent in my diet and exercise routine, I am in a transition stage career-wise, and, on top of that, I haven’t unpacked my suitcase from Wednesday (nope, still in the floor. fail.). I have no reason to be at peace with my current situation by human standards but I am. When I think about where I am, I am astonished by God’s ability to keeps me at perfect peace in the midst of uncertaintiy and chaos (Phil. 4:7, Is. 26:3). Because I trust the path that God has set me on, I can be at complete peace knowing that 1. I am going to get where I am supposed to go because God has promised (Phil. 1:6), 2. I am capable of re-grouping and getting my diet and exercise back on track, and 3. life happens and there is something to be learned from every situation. Life get’s messy, suitcases are left unpacked, people are imperfect, sometimes we need help with our mess, sometimes other people need help with their mess. The bible would tell us to be pateint with others, encourage people when they’re in a funk, and help people get their mess back in order (1 Thes.5:14). So, I am grateful for a God who can keep my heart at peace in the midst of a choatic “I dont know what’s next” time in my life. Also, I’m sure a few of you can relate, I am thankful that, for once, I feel 100% confident in my ability to regain control of my exercise and eating habits instead of beating myself up for eating bon-bons all week. So- there it is. I have every reason to feel like I can take on the world, and you do too, because no matter where you are God’s got you- He’s got the peace you can rest in and the power you can act on (Eph. 3:20). If the world says you should be stressed out because you’ve gained 10 pounds and you lost your job, they’re wrong because God has the strength you need to make positive health changes in your life and He has a better job in store for you that will bring Him honor (Ps. 9:9, Ps.23) just trust Him and ask Him (Romans 12:12).

On that note, I am re-starting my healthy workout habits this week and my arms are sore in the best way possible. This is why…

Biceps & Triceps


10 barbell bicep curls

15 skull crushers

30 bench step-ups (fast, without weight)



15 hammer curls

8-10 dips (unassisted or assisted)



15 cable tricep push-down

15 lying cable bicep curl

as many tricep push-ups (elbows in) as you can



15 reverse tricep push-down

6-10 pullups (assisted or unassisted)

60 mountain climbers


-breathe, stretch, shake, cool-it-down-

{“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.” – Theodore Roosevelt }

Pray hard, work hard, love hard,



Latest Leg Workout

Hello lovely people!!

I am spending my summer traveling and coaching cheerleading so my access to a nice gym or weightlifting facility has become slim-to-none. This makes my normal weightlifting routine impossible but it will make my blog life very exciting, as I am hoping to share a lot of workouts that can be done anywhere! I am very excited to come up with fun workouts that are great for those of you with jobs that have you constantly on the go. So, I am currently brainstorming some future posts that include how to eat healthy while you travel and workouts that require almost no equipment. Some of these workouts will be outdoor cardio workouts, circuit workouts, hotel workouts, and anything else I can come up with. Get pumped!

Though my workouts will be changing dramatically over the next couple of months, I am thankful for two final weeks of consistent weight training. Lifting weights is definitely one of my love languages. I love pushing myself to be stronger and faster. Over the next week or two I am going to use my free time to get some really good lifting workouts in and to share them with you on Luminous&Limitless. Today’s workout is a leg and glute workout that is killer! I usually superset my workouts so that I am getting cardiovascular exercise while lifting weights. I explained supersets in one of my very first blog posts (“Workout Wednesday: Leg & Glute Workout”) so check it out if you want to understand more about this type of workout. Today’s workout doesn’t have a lot of supersets but I still recommend taking no more than 15-30 second breaks between sets. Really push yourself and try to keep your heart rate up!

{Y’ALL REMEMBER, FORM IS EVERYTHING! Do not sacrifice form just to lift more weight! Keep proper weightlifting form and the strength will come! That’s a promise!}

Legs & Glutes


5 minutes walking and light jogging on the treadmill

20 jumping jacks & 10 body-weight squats x3


Barbell Squats, warm-up + 4 x 12 (as heavy as you can for 12 reps!)

Hamstring curls, 4 x 12 (can substitute RDL’s, but stick with ham curls if you have any lower back issues)

Plie Dumbbell Squats, 4 x 8-10 HEAVY (I used 100 lb dumbbell) superset light weight (20-40 lbs) as many reps as possible (AMRAP).

Barbell Hip Thrust, 3 x 12

Overhead Barbell Walking Lunges (thanks, Mike, whoever you are), 4 x 12 each leg, can substitute barbell lunges if you’re uncomfortable holding weight over your head but it’s really good for your core and balance!

Cable Kickbacks, 3 x 12 each leg

Medicine Ball Hamstring Curls, 3 x 15 (try it on one leg if you need a challenge)

Finish your workout off with 10-20 minutes of intervals on the stair master

This one is really going to make your bum sore! But hey, a sore bum makes a nice bum!

As always, happy sweating!


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