Oat and almond butter protein balls

Healthy grab-and-go snacks are always a winner in my house! These no-bake bite size morsels help satisfy cravings with healthy ingredients and a hint of chocolate. They are also a great pre-workout snack.

This recipe is so simple, even the youngest chef can make them. Experimenting with different ingredients can make this a fun kitchen activity! I like this blend of ingredients because it reminds me of oatmeal chocolate chip cookie dough.

I use Kaged Muscle Chocolate Peanut Butter Whey Protein because it compliments the other ingredients so well. It doesn’t taste like you’ve added protein powder! I’ve noticed with some other brands taste chalky.  I’m a fan of using whatever you already have in your pantry, so feel free to substitute your favorite whey or vegan protein powder.


1 cup whole oats (I prefer Bobs Red Mill Gluten Free Oats )

1 scoop protein powder (I prefer Kaged Muscle Chocolate Peanut Butter Whey Protein )

1/2 tsp cinnamon

2 tbsp flax seeds

1 tbsp chia seeds

1/2 cup almond butter (peanut butter can also be used)

1/4 cup honey

1 tsp vanilla

1/4 cup mini chocolate chips


Stir dry ingredients together in a medium sized bowl (oats, cinnamon, flax seeds, chia seeds).

Stir in nut butter, honey and vanilla. Mix in chocolate chips.

Mixture will be crumbly but similar to cookie dough.

Scoop a teaspoon size amount into palm of hand. Roll into ball and place on cookie sheet.

Cover and refrigerate for a minimum of 30 minutes.  Store leftovers; if there are any… in refrigerator.



Cauliflower Linguine with Italian sausage

Finding healthier versions for family meals is a daily challenge for me.  I’ve done a lot of experimenting in the kitchen during Stay-at-home orders.  Comfort food has been the first request from my quarantine crew!

This healthier version of pasta and Italian sausage was a hit!  Not to mention, I was able to sneak in some colorful veggies with no complaints.

I used Honeysuckle White Sweet Italian Turkey Sausage. I prefer links rather than ground turkey. You can substitute your favorite Italian sausage.  https://www.honeysucklewhite.com/products/sweet-italian-turkey-sausage-links/

I used Veggiecraft Farms Cauliflower Pasta.  https://veggiecraftfarms.com

Cauliflower linguine with Italian sausage

Turkey Italian sausage, 1.5 lb.

Cauliflower linguine, 8 oz package.  I used about 6 ounces for this recipe.

1 cup Cherry tomatoes, halved 

3-4 cups raw spinach 

3 Sweet peppers, chopped

1 clove crushed garlic 

1/2 cup Olive oil 

2 tbsp. Basil 

Pink salt

Cracked black pepper


Remove sausage from casing and divide into small chucks.  

Cook pasta according to package instructions.

While pasta is cooking, brown sausage in cast iron skillet without breaking the chunks apart. When sausage is cooked evenly throughout, transfer sausage to a plate.

Using medium heat, add about 2 tbsp olive oil to skillet.  Sauté crushed garlic, sweet peppers and tomato. After these veggies start to soften, add spinach, basil and cook for approximately two minutes.  

Reduce heat. Add sausage chunks, cooked pasta and remaining olive oil.  Season with salt and pepper and stir to combine all ingredients. 



Be the BOSS of your day!

Oh if it were only that easy! If you’re like me with a mile long to-do list, I go into fit girl survival mode on the regular basis.  That’s why I love working with women who are driven and determined to be the BOSS of their days!  Preparation and flexibility is key to success.  I’ll admit I’m a little, okay.. maybe VERY obsessive about things I’m passionate about.  Planning my workout time and food options are at the top of that to-do list I mentioned earlier.  After all, happy Mom = happy home!  Getting up early to do cardio used to be something I dreaded.  Honestly, it has become a mind-clearing time that allows my day to be more productive.  Not to mention, the metabolism kick-start that leaves me feeling more energized! Take your ME-time whenever you can get it. Even if it means setting the alarm thirty minutes earlier to get a 20 minute sweat session in before you tackle the rest of your adventures.  If you really want to change your body, incorporate weight training 3-4 times a week!  With the right plan, you CAN be successful and see results.  Be the BOSS of your day and make it happen!

Got motivation?

I often get asked where I find motivation to get my workouts in and eat healthy.  Sometimes it’s the little things like my room key from Olympia that I turned into a magnet on my refrigerator which holds special notes from my daughter.  Most days, I’ve got my game face on and I’m ready crush it!  But, the truth is, some days I’m simply not motivated.  I have to make the decision to stay up late to prepare my food, schedule in time for a workout and actually do it!  The act of movement and starting the action puts me in a better mindset and once I get going I feel more energized.  There will never be a perfect time to start and you’ll never feel ready.  But, when you put the wheels in motion, it does get easier!  Some of the best workouts I’ve had are when I didn’t overthink or plan, I simply jumped in, did a mental reset and BAM… felt amazing!!  A few things I do the night before to launch my day for success:

  1.  Plan what I’m wearing to the gym. Socks, undies, shoes, all of it!  This leaves no room for procrastination and trying to pick out your outfit.
  2. Pack food, supplements, protein, water, etc. so that it’s ready to grab and go when you head out the door.
  3. Headphones charged and in gym bag!
  4. Pack an extra set of clothes for post-workout.
  5. Game-plan for the workout.  Muscle group(s) & cardio.  I don’t get to detailed with this, but I do have a workout focus or goal everyday.

YOU are worth it!  Taking time for yourself is not selfish.  Plug into audio books, music, inspiring friends who motivate you, and before you know it…  one day you’ll look back and wonder why it took you so long to get started!

Keep in touch!  Share what motivates you and tag me on social media @vicki_fit!

Prepare for Success!

While working with clients this past week, I noticed a consistent trend causing frustration….. Nutrition and meal planning.  For some it was the distraction of life’s busy-ness and for others it was boredom.  Some weren’t eating enough, some racked up calories by mindlessly snacking.  Sound familiar?  Eating the right food for optimal performance is a big key to success.  Some might say, it’s one of the biggest factors in whether you’ll succeed in your health and fitness goals.  Whether the goal is to loose that last stubborn five pounds, or to get stage-ready, commitment and consistency are essential.  It’s important that your nutrition be something that you see yourself adopting for the rest of your life.  Crash diets end just how they sound…. CRASH!  Whole foods should be the main ingredient in a balanced diet.  Supplements and meal replacements are meant to “supplement” a sound diet.  I am a firm believer that the right supplements have a role in optimal nutrition, but they shouldn’t be relied upon as a quick fix.  Here’s my routine, I typically cook all of my protein on Sundays and again on Wednesdays, if needed.  I cook a large pot of rice, baked potatoes and grilled veggies.   I measure and pack them in plastic containers and baggies for quick grab meals and snacks during the week.  This may sound tedious, BUT, without this preparation, I’d be lured by foods that could sabotage my results and keep me from my goal.  This plan is not about deprivation. Indulging in your favorite treats is okay when done at the timing and proportion according to your goals!

So, as the holiday season is fast upon us, a little preparation in the kitchen can help keep you from swaying that scale an extra 10+ pounds over the holiday months! For more info on nutrition and the supplements I use, contact me at vickidiazfitness@gmail.com.