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Chia Seed Ice-Cream (Sugar Free and Vegan)

My favorite commercial right now is the Geico one where ex-NFL player Ickey Woods is waiting in line to buy cold cuts, and gets ridiculou...

Thursday, December 18, 2014

Healthy Chocolate Peppermint Cookie Dough Balls



Somehow I had the brilliant idea to go on a candida cleanse during the month of December.  The diet that basically means no dairy, sugar, gluten, starchy vegetables, rice, pasta.....and absolutely no fruit.  (More on that later)  I gave it my all, but holiday temptations are everywhere!  So I'm giving myself a week off before going back on it.  I'm going to TRY to stick to as clean of a diet as I can, so come January 1st it will be that much easier to switch back to Candida cleanse mode. 
I am spending the day packing up for a trip to my parents to celebrate Christmas, and also preparing healthy snacks for our road trip.  These chocolate peppermint cookie dough balls satisfy my craving for unhealthy holiday cookies, and I don't have to feel like I'm missing out.  Make a double batch and freeze them!

Monday, December 15, 2014

1ST CLASS SALAD DRESSING

 
  In my twenties, I flew as a flight attendant for Northwest Airlines, traveling all over the U.S. and abroad.  They were some of the best days of my life.  What a way for a small town girl from Iowa to see the world.  Before I knew what I had signed up for I was off on my 1st trip, to Amsterdam.  After that, a normal month might include a Japan trip, followed by a 6 day India, then a Germany, London, or Italy pattern to end the month.  Of course that doesn't include the domestic trips in between.  I remember one particular 7 day trip that went to Amsterdam, then on to New York City, and back to Amsterdam for another layover before heading home.  Of course instead of resting from the jet lag in NYC, we all hit Manhattan for a party!  Oh those were the days.  Filled with museums, dining, shopping, exploring historical monuments.....  now I get tired just thinking about all that travel. 

Wednesday, November 12, 2014

Candy Cane Coffee Creamer - Clean & Healthy Chocolate-Peppermint Creamer


There are 2 Starbucks within blocks of my house.  As you can imagine, that is a huge problem this time of the year for this Peppermint Mocha lovin' girl.  It's just not Christmas without them!  I have decided that I'm going to conquer my craving for them once and for all.  Not only are the pricey, they contain way more sugar, fat and who knows what else, than I need.  And the peppermint mocha creamers from the grocery store aren't any better.

Therefore I'm keeping my fridge stocked with my Candy Cane Coffee Creamer.  It's clean and healthy with almond milk, cocoa, stevia, and honey......much better than those scary creamers in the grocery store. They may come in peppermint mocha flavor, but who wants that laundry list of unhealthy ingredients?  Carrageenan,  partially hydrogenated soybean oil?  No thanks.  

No to mention, what a perfect way to get a dose of heart healthy antioxidants from the cocoa. 
Plus, this is made with vegan protein powder, which along with the peppermint gives you an extra pep in the morning. 



INGREDIENTS~
  • 2 1/2 cups almond milk (I use vanilla flavored)
  • 1/4 cup chocolate protein powder
  • 1 Tbsp cocoa powder
  • 1/2 tsp peppermint extract
  • 2 Tbsp honey
  • 1 packet stevia 
Combine all ingredients in a blender and blend until smooth.  Store in a covered jar in the refrigerator for up to 2 weeks. 
 
 
 

Thursday, October 30, 2014

Fab Beauty Gifts to Give (and Get) This Season!

It's that time of year again, the time where we MUST go shopping!  This year I'm planning on having my holiday shopping done long before December.  Of course starting with the women on your list is the easy part!  Buying gifts for men almost puts me in a panic, but girls are so much fun to shop for.  I thought I would share some of my latest beauty obsessions that I'm planning on giving as gifts this year. 
 
 
1.     Zen Cosmetics Organizer by Quirky
 
 
Sometimes something simple can make you so happy.  I recently purchased this from Target in an effort to streamline my morning routine.  I was storing my make-up brushes in a vintage, pink Paris tin cup.  I loved the look of it on my counter, but I was forever digging around trying to find the right brush, especially as sharpened eyeliners and lip liners became shorter and fell below the rim of the cup.  

 
This solved the problem perfectly.  It's simply a rectangle box with grippy silicone flowers that hang on to your brushes to keep them upright. 
 
 
The center of the flowers hold the large brushes, while the petals are great for thin pencils and brushes.  What woman couldn't use this?!



http://www.amazon.com/Quirky-PPZN2-GY01-Zen-Cosmetics-Gray/dp/B00LW4HPQA

2.  Fave4 Texture Takeover Oomph Enhancing Hairspray - 
 
The week that this arrived in my mailbox, I nearly went through the entire bottle.  So, I have paced myself now, trying to use it on days where I have plans that involve more than just a trip to the grocery store.  What's so great about this?  It's a texture spray / beachy wave spray /  hairspray / gloss in one.  At least that's my take on it.  Have layers in your hair?  You know how they look great after you do your hair, only to fall into a limp blob an hour later?  This is what you need.  Lift up sections of your hair and spray in between, or all over, scrunch, whatever.  It doesn't really matter.  Just spray it all over and be fabulous.  Er, I mean, tell the person you're giving this to how to use it.  Or just buy two.  I am obsessed and will never be without it!  Oh, and did I mention it smells ah-mazing?   
 
http://shop.xilebeauty.com/products/fave4-texture-takeover-oomph-enhancing-hairspray
 


2.  Rodan + Fields Amp MD System-

Who doesn't want younger looking skin? I am so excited to give this as a gift, it's a micro-needle roller that you roll over your skin to achieve firmer, more youthful skin. 

 


Check out these before and after pics, I love that it works on your neck too!


Another product of theirs that I'm excited about, is the Redefine Macro Exfoliator.  It is a favorite product of the friend that told me about Rodan + Fields new line.  She is running a special for those of you that are interested, just be sure to mention Sparkle, Sweat, and Juice when you email her to receive a free gift that you can add to your present, or keep for yourself!
Order here:  jnmalloy@gmail.com 


 
3.  GlamGlow Youthmud, Tinglexfoliate Treatment -

Know someone who needs pampering?  Give them this indulgent mask.  Just 10 minutes to a glowy complexion.  So what if I scared my baby the first time I had it on, the smoother, brighter skin was worth it!  Just kidding, but this is a great mask to use when you're feeling dull.  Just slather it on, and ten minutes later you're a new woman.   Plus if you buy the cute little sample size, it's the perfect stocking stuffer! 

http://www.sephora.com/glamglow

 
4.  LipSense Lipstick-
 
 
I just recently stumbled upon this product and it is unlike any lipstick I've ever tried.  I always wear lipstains, but they rarely last all day and are drying.  I can't stand having to reapply lipstick during the day, or having it rub off on cups that I'm drinking out of.  This product adheres to your lips, rather than staining them, for color that lasts up to 18 hours (!)  It is waterproof, does not kiss-off, smear-off, rub-off or budge-off.  Plus they have tons of shades to choose from.  I was skeptical at first, but pleasantly shocked that it held up to the claims.  Trust me, there's no more lipstick marks on my coffee cup (or baby's face!)  I will be ordering more colors and throwing out my old lipsticks.  You can try LipSesne here:

Check out the colors here:
https://www.senegence.com/SeneGence/product.aspx?cat=1&subcat=1&format=detail

5.  Bombshell Cosmetics Smooth Criminal Powder- 
This 100% silica powder is like using a filter from your favorite photo app, on your face - it evens out lines and imperfections, and gives you a flawless finish.  Plus it lasts all day. 



6.  Moonstruck 3D Fiber Lashes from Younique-

My lashes are pretty long, thanks to Latisse, but I still always want a fuller, thicker look.  Awhile ago I decided I was going to master false eyelashes once and for all, not for everyday but at least for special occasions.  Well that didn't work so well.  Not only are they a pain to apply, I ended up getting too much glue on them and had trouble removing them.  Trouble as in I had to give up and go to bed with them half on, half off, poking me in the eye.  It was either that or rip the skin off my eyelid where it was attached.   Needless to say after the strange looks from my husband, (and terrified looks from my baby),  I realized I had to throw them away and give up.

Then I heard about this wonderful product.  It gives that lush look of falsies, but it as simple as applying mascara.  Finally!  There are two tubes that make up this product:  the transplanting gel and the natural fibers.  Simply apply your own favorite mascara, let dry, and then coat with the black transplanting gel.  Next, layer on the natural fibers until you reach the desired thickness and length, then coat again with the gel to seal.  Oh, and it removes easily with eye make-up remover.  LOVE, LOVE, LOVE this product.  You'll want to give some to all the girls on your list. 
https://www.youniqueproducts.com/BettySnow/products/view/US-1017-00




Hope that helps a little with your holiday shopping!  Have a wonderful holiday season everyone!
Courtney~





 

Wednesday, October 8, 2014

Savory Energy Bars - Truffle Garlic Flavor


Raise your hand if you ever get tired of sweet protein bars?  Me too.  I have been trying to create a savory protein/energy bar for quite some time now.  I fall back on bars because they are so convenient when you're on the go or in a hurry.  But usually, unless it's early in the morning, I am craving something salty, cheesy, and savory.

Sunday, September 28, 2014

GREEN GOBLIN




Today the sun was finally covered up by clouds, and it looks like we're in for a rainy, cool, autumn evening.  Don't get me wrong, I love beautiful fall days, but I'm looking forward to a relaxing and cozy night to snuggle on the couch with my babies. 

Chicken Enchiladas with Salsa Verde Green Smoothie Sauce


 If my poor kids only knew how often I tricked them into eating veggies!  Sure they are well aware that their morning green smoothie is chock full of them, they help make them after all.  We tell them that they have a choice - either drink your fruity shake in the morning, or eat your veggies at night.  They always choose the smoothie.  I still prepare things like broccoli at dinner, and they usually eat it, but I always want them to eat more vegetables. 

Wednesday, September 17, 2014

Brussels Sprouts with Lime, Cotija Cheese, and Anaheim Chili Peppers


My husband and I can't get enough Brussesls sprouts.  Never thought I'd say that, but it's true.  I used to quarter them and roast them in the oven, and we'd make ourselves eat them.  Then I started shredding them and sautéing them with onion and bacon (usually soy bacon!)  They are SO much better when they are all shredded up!  He is always asking me to make them.  If anyone in your house declares themselves a Brussels hater, try preparing them this way and prove them wrong.

Tuesday, September 16, 2014

Comfort Food Makeover - Truffle Mac-n-"Cheese"

 
Don't you just love cheat days?  I don't know why I think that the only days I can blow my diet is when the kids are cranky and the house is a mess.  I just have it in my head that way.  In fact, I'm almost happy when I realize that it's been one of those days, since I know I'll be having something I don't normally eat, plus a glass of wine!  On those days I usually reach in the freezer for one of my favorite guilty pleasures - evol brand Truffle Parmesan Man-n-Cheese.  If you're a fan of truffle oil, you would love this.  But when I finally looked at the ingredient list the other day, my heart sank when I saw that it contains 15 grams of saturated fat.  Not to mention regular white flour pasta and dairy. 

Monday, September 8, 2014

Pumpkin-Chocolate Chip Protein Bites

 
Isn't fall the best season of the year?  The other day we woke up to cooler temps and foggy skies.  It was such a cozy morning to just sip coffee, listen to my favorite autumn music, and relax with the kids.  I wanted to make something seasonal but really didn't want to take the time to bake.  So I came up with these healthy treats, with my favorite flavor combination of pumpkin and chocolate.  The kids loved them, and they made the perfect quick snack before my afternoon run.  The protein and fiber makes them filling, and they taste like a little bite of autumn. 

Wednesday, September 3, 2014

Autumn Zucchini Lasagna with Butternut Squash and Smoked Cheese



Autumn is here!  Well close enough.  It's still 92 degrees here today, but I don't care.  Summer decorations are down, fall leaves and pumpkins are up, the kids are back in school, and football is on the tv.  It's been a crazy, insanely busy few weeks which is why I haven't posted in awhile.  Everything seems to be settling down though, so I've been eager to get back in the kitchen and start cooking again. 

Sunday, August 10, 2014

Spiralized Zucchini "Noodles" with Kale-Pesto Green Smoothie Sauce

 
I am a huge fan of zucchini noodles.  A few months ago I bought a small handheld spiralizer, and since that first meal, I've been hooked.  What's so great about it is that in less time it takes to boil water and cook noodles, you can have a dish that tastes like pasta but is so much healthier.  And although I happen to love most gluten free pastas, I still consider them a heavy meal.  What a great way to lighten up your dinner and sneak some veggies in.

Lemon Soaked Beets with Crispy Roasted Shallots




 Beets.  Seems to me that most people either love 'em or hate 'em.  Personally, I love them in green smoothies but find them too sweet for a savory meal.  I like sweets, don't get me wrong, but usually not in my meals.  Plus, their flavor resembles the dirt that they grow in.  But they have stellar health benefits, so they're worth learning to love.

Monday, August 4, 2014

Protein Coffee Creamer - Cake Batter Flavor


No I still haven't learned to love black coffee, thanks for asking.  And now as summer draws to an end and we are gearing up for back to school, I am reminded of the fact that I never had time for breakfast until after dropping the boys off at school.  That time is spent running around asking forcing the boys to get dressed, eat, and brush their teeth.  I do, however, always have time for coffee.  Priorities.  I thought a little homemade coffee creamer made from protein powder might do a better job of holding me over until I get a chance to make a green smoothie and eat breakfast. 

As always, I kept it clean and vegan, with just a tiny bit of honey, along with stevia, to sweeten things up.  The yummy cake batter flavor will perk up you and your coffee!


INGREDIENTS~
2 cups vanilla flavored unsweetened almond milk (or coconut milk)
3 Tbsp vanilla flavored protein powder (I use vegan powder)
3/4 tsp butter flavored extract
1/4 tsp almond extract
2 packets stevia
1 Tbsp honey

Combine all ingredients in a blender and store in a sealed container in the fridge. 






Friday, August 1, 2014

Glam Hiking



We just got home from a long weekend in Aspen, Colorado.  While we were hiking I realized I really needed a backpack, and my husband's blue and black one was not going to cut it.  The search for a white backpack began as soon as we returned from the trip. 
He laughs at my packing problems whenever we go to the mountains, but seriously, as much as I love all of the hiking and biking, I always feel like I look like a boy!  And that's never a look I'm going for, no offense to boys.  Yes I like clothes, even when hiking, and no I can't help it.   I decided a little shopping was in order, as the active part of my wardrobe needed a little "sparkle."


I figured if glamping exists, why can't I go glam hiking?  Shades of shimmery gray and chic silver came to mind, with a great backpack to top it all off, of course.  And a little pink never hurt anyone.  These looks will take you from hike to dinner, and looks much more glam than those boyish cargo shorts and sporty backpacks.

Wednesday, July 30, 2014

$49 Pinterest Special! Meal Plan from Body Rock Fitness

Sparkle, Sweat, and Juice has teamed up with Body Rock Fitness to bring you an amazing offer! 
 
Amy Marolf of Denver, Colorado, is the owner of Body Rock Fitness.  She has clients from all over the country, as well as internationally.  If you are needing help taking your body to the next level, she can help. 
 
Pinterest special!!!! Meal plan for only $49. Includes: 
*Two meals each for breakfast, mid-morning, lunch, afternoon and dinner
 
 
*Get your best body ever by dialing in your diet and sticking to a meal plan. Eat enough. Eat frequently. Eat clean. GET RESULTS! You'll lose weight and burn fat. It's the key to being fit and lean!

 
*How much water to drink
*What vitamins to take
*Grocery list 
*Bonus recipe for homemade protein bars that count as a meal!
 

Delicious meal ideas to keep you on track
 
 
 
Prep your meals ahead of time!
 
For your copy, please contact the owner of Body Rock Fitness at Amy.Marolf@yahoo.com.

*Please specify the special Pinterest offer price
 
A release of liability must be signed. No refunds. Custom meal plans are also available! 


 

Thursday, July 24, 2014

SKINNY SIPPER

Meet your favorite new power couple - dandelion tea and apple cider vinegar.  I tote this around with me all day.  This drink goes beyond hydrating....if you're going to drink water, why not give your metabolism a kick and get rid of bloating and puffiness? 

Some of you may already be drinking apple cider vinegar each day.  If so, good for you!  The vinegar is widely accepted as an effective treatment in tons of different ailments, from detoxifying the liver to battling candida in the body, eliminating heartburn, and helping you get more iron from the food you eat.  Those are just a few of the very long list of health claims.  But the reason I'm interested in it for today is weight loss.

Wednesday, July 23, 2014

Bikini Abs in 5 Minutes a Day

 
We're smack dab in the middle of bikini season, and as always, I tend to slack off a little with my diet and fitness in late summer.  Maybe it's the intense heat, or relaxing days spent by the pool, perhaps one too many tastes of my kids' ice-cream.  Then there's summer vacations that throw off my workout schedule. Whatever the reason, it happens every year, and rather than stress too much about it, this year I am doing 5 minutes of ab work a day, whenever I can squeeze it in. 
 

Saturday, July 19, 2014

Savory Summer Corn Green Smoothie



Growing up in Iowa, I've eaten my fair share of sweet corn.  It just wouldn't seem like summer without sweet corn.  While my favorite way to eat it is slathered with butter, salt, and pepper, I've been experimenting a little more with savory green smoothies, just to switch it up and slightly lower my fruit intake. 

Friday, July 18, 2014

Pink Flamingo Protein Drink (with beets and greens)





Flamingos are always my favorite animal at the zoo.  No surprise, since they are the perfect shade of pink!  The color of this drink reminded me of them.  Enjoy this protein packed green smoothie before or after a workout.  The beets aid in muscle recovery, but they are also full of nitrates.  Your body converts the nitrates to nitric oxide, which can increase your performance and energy.    All that plus magnesium, potassium, Vitamins A, B, and C, iron, phosphorous, fiber, anti-oxidants, and anti-inflammatory properties.  Can't beat beets!  Sorry, I had to.

Wednesday, July 16, 2014

25 Healthy Road Trip Snacks



Vacations can do a number on your diet.  Road trips are even worse.  More than likely your meal options will be a choice between greasy fast food restaurants.  And vegetarian or vegan options?  Good luck.  Trust me, I once had a fast food employee in Nebraska offer to "check in the back to see if we have any other meat" when I told her I didn't want beef or chicken in my burrito, just beans, thank you. 

But you're on vacation!  So you don't want to stress too much.  However I find that I feel better and have more energy to keep up with all of the extra activities if I stick to a healthy diet.  Not to mention, who wants to undo all of their hard work of eating right and working out building up to the vacay?  One or two meals of bloat inducing gluten, sugar, and salt, and I'm reaching for my one piece swimsuit instead of my new bikini.

So I've compiled a list of 25 of my favorite healthy snacks that are easy to take on the go.  It's worth the extra effort to pack a small cooler for cold items, but some of these require no refrigeration.  Stock your car with a few of these and you'll have no problem passing up french fries and milkshakes!

1.  Trader Joe's Roasted Coconut Chips - Even my friends who claim they don't like coconut can't stop eating these chips. which are a good source of healthy fat.
2.  Sunbutter Cups - It's easy to pass on the Reese's peanut butter cups while you're filling the car with gas if you have these in the car!
3.  Cheddar-Mustard Sandwiches- Sharp cheddar and stone ground mustard on gluten free bread.
4.  Salad Wraps - Quick and simple, stuffed with healthy hummus, salad greens, and shredded carrots.  Roll a few of these up in foil before heading out and you won't be hungry for hours.
5.  Chocolate-Coconut Trail Mix - walnuts, roasted coconut chips from  Trader Joe's, mini chocolate chips, raisins.
6.  Olive tapenade wraps - Gluten free tortillas spread with olive tapenade and fresh mozzarella cheese.
7.  Brothers All-Natural Freeze Dried Fruit Crisps - my kids go crazy for these healthy snacks, and the only ingredient is fruit!
8.  Turkey and Pepper Jack Cheese Roll-Ups
9.  Peanut Butter Granola - Make individual bags of this addictive granola for everyone in the car.
10.  Blue Diamond Nut Thins with individual containers of hummus
11.  Butterscotch Protein Balls - They keep well at room temperature and keep you going when the next stop is miles away.
12.  Spinach salad with tons of veggies from Subway, with Rice & Adzuki Bean chips from Boulder Canyon.  The veggies fill you up while these healthy chips feel like a splurge when everyone else in the car is eating pizza.

13.  Pouches of Light Tuna - Bring little packets of mustard and mix right in the bag, eat with gluten free crackers. 
14.  Justin's Nut Butters individual packets - Sure you could spread these delicious nut butters on crackers, but I eat them straight out of the bag.
15.  Flavored tea bags - You don't need hot water, slip a couple of tea bags in a water bottle and they will infuse enough flavor to keep you away from the sugary drinks at the convenience store.  Pick fun flavors like blueberry, or coconut-rum green tea. 
16.  Pirate's Booty Aged White Cheddar Puffs - Let's face it, sometimes the open road triggers a major case of the munchies.  These are light enough to eat a bunch, and you get a much bigger portion than nuts when you're mindlessly eating. 
17.  Dark Chocolate Pretzel Bark - Mix melted dark chocolate chips with coarsely chopped pretzels, spread onto parchment paper and allow to harden.  Break apart and store in an airtight container.
18.  Flourless Double Chocolate Peanut Butter Mini Blender Muffins from Averie Cooks - The name is a mouthful, and you'll want a mouthful of these decadent but super healthy muffins.  I make them every few days - the ingredients are not much more than an egg, banana, and cocoa powder, but they taste as good as chocolate cupcakes. 
19.  Pesto Caprese Roll-Ups - When you need something substantial, whip up a few of these and roll up in foil.  Spread a tablespoon of pesto down the middle of a gluten free tortilla, top with roma tomato and fresh mozzarella slices. 
20.   Clean energy bars - Stick to bars that list only a few whole ingredients.  Kind is a good brand.
21.   Smoked Hummus - Whip up a batch of this the night before, and divide among little plastic containers (or use tiny glass baby food jars).  Bring bags of chopped veggies and blue corn tortilla strips for dipping. 
22.  Mamma Chia squeeze pouches - Get a superfood in while you're in the middle of nowhere.  These mess free and portable pouches are filled with hunger quelling chia seeds and slightly more exotic fruits and vegetables than your kids' applesauce pouches.  Think purple carrot, mango, coconut, kale, spirulina, and chlorella. 
23.  Oatmeal Breakfast Tarts with Vegan Pumpkin Filling and Chocolate Chips - Go ahead and make these a month in advance and freeze them.  They make gas station coffee bearable, and you get a super healthy breakfast that's full of fiber, not to mention a vegetable!

24.  Lemon Garlic Quinoa with Baby Spinach (and optional feta) - This is so yummy and filling, and if you make it the night before it's easy to throw in a plastic container and bring in the cooler.  The best part is that it's delicious cold or hot, just don't forget a spoon!
25.  Fennel Chips - Say no to the greasy potato chips and yes to homemade veggie chips.  Make the night before and you'll find these much more satisfying than regular chips - not to mention fennel helps you kiss gas and bloating good-bye!  Also try parsnip, kale, and sweet potato chips.