Tag Archives: diet



This banana smoothie is super light and great for breakfast, after a workout, or as a midday pick-me-up! This is an amazing low-calorie meal that gives your body the nutrients it needs to sustain itself and slim down just in time for summer!


1 frozen banana chopped

1 cup Almond Milk

1 cup ice cubes

1/3 cup freshly squeezed organic orange juice

1 scoop of Vega Vanilla Protein powder

1 pinch of cinnamon


*Combine ingredients in a blender and enjoy!



Controlling Cravings 101


With a plethora of the most savory and sweetest dishes being made for the holidays, it may be difficult to control food cravings. Read below to find out (1) why we have cravings and (2) how to control them.

Studies on pregnant women have found that the more often women experienced food cravings, the more likely they were to gain weight. This makes sense, right? If a woman has a lot of cravings, she is bound to give into some of them and gain weight. Cravings occur when our hormones are imbalanced so this not only applies to pregnant women, but women who are on their period or under stress. Because stress and menstruation occur for a short period of time, the weight gained isn’t that noticeable. But pregnancy is a different story. When you’re pregnant with nine solid months of fluctuating hormones the weight gain can be dramatic.

No matter if you’re stressed, on your period or pregnant–you have the power to control your food cravings through these 3 steps.

  • Take your emotional temperature
  • Find healthy replacements
  • Ride it out

Take Your Emotional Temperature.

Are you feeling stressed? When we are stressed our body releases a hormone called cortisol which causes us to seek “rewards”, often times in the form of comfort foods such as candy and fast food. But by doing this, we are creating a powerful connection in our minds between feelings and food, leading to more frequent cravings that are impossible to control.

Find Healthy Replacements.

Pay attention to the kinds of foods you’re craving and categorize them by taste: salty, sweet and sour. This will help you to find healthier options that also satisfy your taste buds.

  • If you’re craving salty: have a handful of salted almonds, a package of seaweed or a simple salad with olive oil and salt.
  • If you’re craving sweet: have a chocolate protein bar or 2 squares of the richest dark chocolate you can find (try to avoid milk chocolate).
  • If you’re craving sour: have pickled or fermented foods or some kind of vegetables (soup or salad) with lemon squeezed on top.
  • Other cravings include carbs and fats. If you’re craving these: have a sweet potato, quinoa, or brown-rice pasta with a little olive oil.

Ride It Out!

Our taste buds change every 2-3 weeks. If you remember this, you will be able to completely omit certain cravings by abstaining from them for a certain period of time until you no longer crave them. When you begin to crave, realize that it is a wave and it will pass. Many people seem to think the craving builds and explodes but that’s not true. It’s a fleeting moment that needs to be replaced with something else that makes you feel good. Options: exercise, take a bubble bath, listen to music, text that guy you have a crush on, get dressed up and make plans with your girlfriend, etc.






We’re smoothie crazy at Bombette.  They’re tasty and filling, and depending on the ingredients you use, super beneficial to your health.  So when we saw this anti-bloat smoothie on happyhealthymama.com, we had to give it a try.  The verdict?… We love it!


  • 1/2 cup coconut water
  • 1 banana
  • 1 large cucumber, sliced
  • 1 inch piece of fresh ginger, peeled and sliced
  • handful of ice

Place all ingredients in a blender and blend until super smooth.



ecc16b89cf17d259a5e8a5de647fab9dIt’s not the holidays without warm mugs of hot cocoa to sip on.  This tasty treat can be a bit of an indulgence with all the sugar, so we thought we’d give this healthy version found on toneitup.com a try.  It has all of the taste and none of the guilt. 


  • 1 cup unsweetened almond mild
  • 2 tbs. unsweetened cocoa powder
  • 1 tbs. stevia
  • 1 cinnamon stick


  1. Warm up almond milk and cinnamon stick in a small saucepan over medium heat.
  2. Bring to a light simmer.
  3. Slowly stir in the cocoa powder stirring continuously until completely dissolved.
  4. Remove from heat and pour into a mug.
  5. Garnish with a cinnamon stick



skinny pumpkin pie smoothieTis’ the season for pumpkin flavored everything.  This smoothie tastes so good it’s hard to believe that it’s low-calorie, gluten free, and vegan.  Amyshealthybaking.com has a ton of yummy recipes that are also healthy, so check it out and find substitutes for you favorite desserts.


  • ¼ c pumpkin purée (NOT pumpkin pie filling)
  • ½ c + 2 tbsp almond milk
  • 1 tsp Truvia
  • ¼ tsp ground cinnamon
  • 1/16 tsp ground nutmeg
  • 1/16 tsp ground ginger
  • 1 ½ c ice cubes


Add everything except the ice to a blender, and pulse until combined. Add the ice, and blend until smooth. Serve immediately.


IMG_blog7537Let us introduce you to a wonderful life changing vegetable that every carb lover should be familiar with.  The spaghetti squash.  It’s basically all the goodness and taste you get from a bowl of your favorite pasta, MINUS the carbs!  It’s high in fiber and low in calories and you can use it as a substitute in any pasta dish.  One of our favorite dishes a recipe we found on delightedmomma.com and it’s called Skinny Spaghetti.IMGblog_7616

There are several ways to cook a spaghetti squash. You can microwave it, bake it, boil it or crock pot it. Pierced it with a knife several times (don’t forget this step or it can explode)  and boiled it whole for about an hour.

Once it has cooked and cooled, cut it in half and remove the seeds. Use a fork to scoop out the spaghetti. If you want you can bake the seeds just like you would with pumpkin seeds.

You can season it however you want! I used a little olive oil, feta cheese, diced tomatoes, basil, onions, salt and pepper.15331d0a6e48c53931888a6616487a90

Recipe and photos from delightedmama.com



Peanut-Butter-Banana-Chia-Smoothie-4Besides the fact that it’s way too hot outside and any excuse to hold a cold beverage is a good one.  When you’re on the go as much as we are, a nutritious smoothie is a great way to stay healthy. The trick is making sure you drink one that’s filling without being loaded in carbs in sugar.  We tried this peanut butter, banana, chia seed recipe over the weekend and are definitely keeping this in the “favorite smoothie” rotation.


  • 1 cup Greek yogurt
  • 1 cup unsweetened almond milk
  • 2 tbsp peanut butter
  • 2 tbsp chia seeds
  • 1/2 tsp banana extract
  • 12 drops liquid stevia extract


In a blender, combine yogurt, almond milk, peanut butter, chia seeds, banana extract and stevia extract. Blend until smooth.


  • 252 Calories;
  • 15g Fat (48.8% calories from fat)
  • 20g Protein
  • 16g Carbohydrate
  • 7g Dietary Fiber
  • 0mg Cholesterol
  • 209mg Sodium


IMG_2874f spinachchips

Discovering kale chips a few years ago was a game changer in my healthy snack arsenal.  I’ve been seeing these spinach chips on pinterest for a few weeks now and finally decided to give it a try.  It’s probably the most simple thing I’ve ever made that involved an oven.  They are SOOO tasty and I love having another healthy alternative to when I’m craving something salty!


  • 1 cups baby spinach, washed and dried
  • 1/2 tablespoon olive oil
  • Garlic powder
  • Sea Salt


  1. Preheat oven to 325 degrees.
  2. Line a baking sheet with a Silpat mat or parchment paper.
  3. Toss spinach with olive oil in a bowl.
  4. Sprinkle with garlic powder and sea salt.
  5. Arrange on the pan in a single layer and bake for 7 to 10 minutes until leaves have dried up and darkened slightly (the leaves will shrink).

Remove from the oven and allow to sit for 5 minutes.Nutrition info: 75 calories, 7g fat, 2g carbs, 2g protein, 1g fiber