Search Results

Cravings? Meet your match. This Chocolate-Banana-Peanut Butter snack  is one of our go-to treats for when we need energy, satisfaction, and a little sweetness —without the guilt. It’s quick, simple, and hits every craving spot while giving your body a boost. Perfect for mid-morning pick-me-ups, post-workout fuel, or anytime that sweet tooth sneaks in. 🥄 Ingredients (Makes 1 Serving) 1 banana  (~105 calories) – high in potassium, helps fight fatigue, reduce bloating, and supports heart health 1 tbsp peanut butter  (~105 calories, 4g protein) 2 tbsp quick oats  (~45 calories, 1g protein) 2 tbsp dark chocolate chips  (~100 calories, 1g protein) 🔥 Directions Slice the banana into chunks. Sprinkle oats over the banana. Dollop peanut butter on top. Sprinkle with dark chocolate chips. Microwave for 45 seconds . Stir and serve warm. Half the recipe if needed—it’s very filling  and packs a punch of energy. 💃 Why We Love It Banana:  Potassium-rich, combats fatigue, reduces bloating, and supports heart health. Peanut Butter:  Protein-packed to keep you full and satisfied. Oats:  Fiber-rich, slow-digesting carbs for lasting energy. Dark Chocolate:  Antioxidants + sweet indulgence—because you deserve it. This snack is flexible, fast, and fabulous —perfect for women juggling busy lives, midlife changes, and still wanting something tasty. 🍫 Sex’n’Fries Tip Add a sprinkle of cinnamon or a few chopped nuts  for an extra layer of flavor. Serve warm, grab a fork, and enjoy—because life’s too short to wait.

Start your mornings the Sex’n’Fries way —full of energy, flavor, and a little self-care. Our Green Cleansing Shake  isn’t just a smoothie; it’s a ritual that wakes you up, nourishes your body, and leaves you feeling like a total glow goddess. We’ve been making this shake for months, sharing it with friends, and honestly… it works . It cleanses, boosts, and provides a ton of nutrients—all in one creamy, minty, green powerhouse. 🥑 Ingredients (Makes 2 Servings) 1 avocado  (choose a heavy, ripe one) 4 mint leaves 4 tsp Benefiber 2 cups baby spinach  (handfuls) 1 cup romaine lettuce  (about 4 leaves) 4 tbsp lemon juice 2 packets or tsp stevia  or xylitol 1 cup ice cubes 2 cups filtered water 🔥 Directions Add all ingredients to a blender. Blend until smooth and creamy. Pour into glasses and enjoy immediately. 💚 Why We Love It Avocado:  Packed with healthy fats and ~4g protein per fruit, keeps you full until your next snack. Spinach:  Nutritional powerhouse for whole-body protection and energy. Lemon Juice:  Natural cleanser with antibacterial properties that help purify your blood. Mint:  Calms the stomach, eases tension, and helps break down fat. Romaine Lettuce:  Fiber-rich, loaded with vitamins A, calcium, iron, magnesium, and more. This shake flushes out the bad , fuels your good , and tastes fresh, minty, and totally revitalizing. Perfect to make 3–4 times a week  to jumpstart your mornings. 🍹 Sex’n’Fries Tip Make it a morning ritual with a partner or friend —sharing the shake makes it even more enjoyable. And don’t stress if your body takes a little time to adjust; your gut will thank you.

One of our all-time favorites, Fabulous Fish Pockets  are the kind of meal that melts in your mouth  and makes you feel good while you eat. Tender, flavorful, and versatile, these little parcels are perfect for busy weeknights, casual dinners, or anytime you want a dish that’s as healthy as it is delicious. Bonus: fish is loaded with omega-3 fatty acids , which may help lower cholesterol and reduce your risk of heart disease. So yes, this meal is basically self-care on a plate. 🛒 Ingredients & Prep Whole fish or fillets of your choice Olive oil Salt & pepper Chives Lemon slices 🔥 Directions Preheat oven to 375°F (190°C) . Place fish on tin foil  or a cooking bag . Drizzle olive oil over the fish. Season with salt, pepper, and sprinkle with chives. Place lemon slices on top. Close the tin foil into a packet . Bake for 25 minutes , depending on the size of the fish. Fish should flake easily  when done. Serve with rice and vegetables of your choice. Simple, elegant, and satisfying. 💃 Why We Love It The magic of this recipe is its simplicity —flavorful fish, fresh herbs, and citrus, all cooked in a way that locks in moisture and tenderness. Perfect for pairing with almost anything, from a crisp salad to buttery roasted veggies. 🍋 Sex’n’Fries Tip Try adding garlic slices or a sprinkle of paprika  inside your foil packet for a little extra flavor. This dish is endlessly adaptable to whatever your pantry or mood calls for.

Pairing beer and food isn’t just about burgers and wings anymore, babe.Today ’s world of craft brews and microbreweries  is all about flavor, balance,  and creating that perfect harmony between what’s in your glass and what’s on your plate. Just like dating—some pairings just click. Others? A little awkward. The trick is figuring out what flavors bring out the best in each other. 🌿 The Basics: Light Loves Light When we talk about light  beer or light  food, we don’t mean boring. We mean delicately flavored —like a crisp pale ale  with a fresh salad or grilled shrimp. These lighter matches shine when they complement each other instead of competing. 🌶️ Big Flavors Need Big Beers Strong, bold foods—think sausage, onions, barbecue, or spicy chili—deserve beers that can hold their own. Look for rich ales, hoppy IPAs, or dark lagers  to match that intensity. Consider how the beer’s sweetness, bitterness, carbonation, and malt  all play with the food.A German lager ? Perfect for roast pork .A stout ? Hello, grilled beef  or smoked anything. 🌍 Match by Mood (and Country) Another trick: look at where the beer comes from. Pair Belgian ales  with Belgian-style mussels or fries, Mexican lagers  with tacos, and Japanese beers  with sushi.Cultures tend to create food and beer that naturally vibe together—so let geography do the matchmaking for you. 🍻 Seasonal Pairing Light and bright beers in the summer —wheat beers, pale ales, and citrusy IPAs—are perfect with salads, seafood, and sunshine.When winter  hits, lean into deeper, darker brews like porters or stouts with roasted meats and cozy comfort foods. 🧀 Beer + Cheese = Match Made in Heaven Forget wine and cheese for a second.Try hard cheddar  with a stout  or amber ale , and soft, creamy cheeses with fruit-forward beers  (raspberry, strawberry, or cherry). You’ll never look back. 🍫 Don’t Forget Dessert Beer with dessert? Oh yes. Dark beer + chocolate  = perfection. Older ales  pair beautifully with nutty breads or pastries. Spicy ales  balance out rich sweets like cheesecake . And fruit beers ? Divine with fruit pies . 💃 Final Sip There are no wrong answers —only delicious experiments. The more you play with pairing, the more your palate will guide you.So grab a flight, mix it up, and toast to the joy of discovery. Because pairing beer and food isn’t just about taste—it’s about the experience.

If comfort food had a Canadian accent, this would be it. Chili EH!  is hearty, spicy, and packed with fiber, flavor, and just the right amount of sass. It’s the kind of dish that warms you up from the inside out — whether you’re battling a cold day, a long week, or just life itself. This chili brings the energy and keeps you full without the grease. Eat it with toast, tortilla chips, or straight up with a spoon. Cheese? Optional. Confidence? Mandatory. 🍅 Ingredients 1 onion , chopped 2 tbsp minced garlic 1 large can diced tomatoes 1 can kidney beans 1 can red beans 1 can black beans 1 cup salsa ¼ tsp cumin  (or to taste) 3 tbsp chili powder Salt and pepper , to taste A pinch of red pepper flakes Optional: 1½ cups shredded carrots , or swap in hamburger, ground chicken, or turkey 🔥 Directions Toss everything into a large pot . Bring to a boil , then reduce heat and simmer for 1 hour . Keep it on low  to stay warm until ready to serve. Serve with toast, tortilla chips, or straight from the bowl like the kitchen goddess you are. 💃 Why We Love It This chili is high in protein, fiber, and flavor  — no fuss, no fancy ingredients, just real food that keeps you satisfied. It’s the perfect meal prep staple for busy weeks, lazy Sundays, or cozy nights in with a beer and a blanket. 🍺 Sex’n’Fries Tip Want to make it extra? Add a splash of hot sauce  for bold flavor. Serve with Greek yogurt or light sour cream  for a creamy balance. Pair it with a cold lager or pale ale  — the contrast is pure perfection.

Some drinks flirt with flavor. This one owns it. Meet the Herb & Garlic Vodka  — smooth, savory, and unapologetically bold. It’s the secret weapon your Bloody Mary  has been waiting for. Perfect for brunches, hangovers, or those mornings when you want your cocktail to bite back (in the best way). This isn’t your average infused spirit — it’s sophistication with a sharp edge. 🍸 You’ll Need 1 medium-sized bulb of garlic 2 large sprigs of basil 1 (750ml) bottle of premium vodka 1 infusion jar  (with a tight-sealing lid) 🕒 Total Time: 2 Days Because good things take a little patience — and this infusion is worth the wait. 🔥 Directions Separate the garlic cloves and remove the skins. Rinse the basil to keep it fresh and clean. Place the garlic and basil into a clean quart-sized mason jar . Fill the jar with vodka. Seal it tight and shake well —a little ritual of intention. Store the jar in a dark place at room temperature  for 2 days. Strain the vodka through a coffee filter  into a separate container. Store as you would any other vodka (but know this one’s got personality). 💃 Why We Love It This infused vodka adds a rich, aromatic depth to Bloody Marys, savory martinis, and even tomato-based sauces.  It’s herbaceous, garlicky, and makes you feel like you could run your own little cocktail bar—complete with attitude and a killer playlist. 🍅 Sex’n’Fries Tip Want to take it next level? Add a sprig of rosemary  or a few cracked peppercorns  to the infusion. Then serve it with a spicy Bloody Mary mix and your favorite garnish lineup—think olives, pickles, and maybe a crispy strip of bacon (because… balance).

Popcorn Flavors Let’s be honest—movie night deserves more than greasy butter and salt. If your popcorn routine feels a little… meh , it’s time to give it the Sex’n’Fries glow-up . This spiced-up version adds warmth, kick, and just the right amount of sass. Because who says snacking can’t be sexy? 🌶️ What You’ll Need ½ tsp cumin ½ tsp chili powder A dash of cayenne pepper A sprinkle of cinnamon Freshly popped popcorn  (air-popped or your favorite brand) Cooking spray  (light mist) ✨ Directions Stir together cumin, chili powder, cayenne, and cinnamon. Spread your popcorn on a baking sheet. Lightly coat with cooking spray—just enough to help the seasoning stick. Sprinkle your spice mix evenly over the popcorn and toss to coat. Boom. Instant snack glow-up. 💃 Why We Love It This isn’t your average movie-night munchie—it’s crunchy, spicy, and full of personality. Plus , it’s lighter than buttery popcorn but way more exciting. It’s the perfect snack for game night, cocktails, or those evenings when you just want something flavorful without the guilt. 🍸 Sex’n’Fries Tip Want to switch things up? Try these combo ideas: 🧀 Savory Fix:  Garlic powder, smoked paprika, and Parmesan. 🍫 Sweet Heat:  Cocoa powder, cinnamon, and a pinch of cayenne. 🌿 Fresh Vibes:  Dried dill, lemon zest, and sea salt. Find your flavor mood and make it yours—because popcorn should never be boring.

There’s something about grilled chicken and lemon  that instantly transports you to warm sand, ocean air, and that sun-kissed, salty-haired glow. This Zesty Grilled Chicken  recipe is simple, juicy, and full of summer attitude. Perfect with a cold summer ale , a good playlist, and the company of people who make you laugh until your sides hurt. 🌞 What You’ll Need 6 boneless, skinless chicken breasts (about 6 oz each) ½ cup fresh lemon juice 4 tsp grated lemon peel 4 tsp coarsely ground black pepper 2 tsp Dijon mustard 3 garlic cloves, crushed 🔥 Directions Place chicken in a large non-aluminum bowl or dish . In a medium bowl, mix together lemon juice, lemon peel, pepper, and Dijon mustard. Stir in the garlic—because life’s too short for bland food. Pour the marinade over the chicken, turning to coat evenly. Cover and refrigerate overnight  to let that citrus magic soak in. When ready to grill, cook about 10 minutes per side  or until fully done and slightly charred. Makes 6 servings—if you can resist seconds. 💃 Why We Love It This chicken is bright, bold, and ridiculously easy —the kind of meal that makes you feel like you’ve escaped to the coast without leaving your backyard. Pair it with roasted veggies, a crisp salad, or a cold beer, and you’ve got yourself a plate full of sunshine. 🍻 Sex’n’Fries Tip Don’t overthink it. Throw on your shades, grab that ale, and enjoy the moment. This is what summer tastes like— fresh, zesty, and a little flirty .

Some nights call for wine. Others call for a cocktail with intentions . And then there are those nights that whisper—no, demand —a Tequila Slammer . This little beauty is equal parts gold tequila and chaos , topped with a pop of Champagne (or soda, if you must) , and served with a slam that announces: we’re not here for quiet energy . It’s fizzy, bold, and just the right kind of reckless. Perfect for celebrations, post-breakup liberation, or those “I survived the week” moments that deserve a little drama. 🍾 What You’ll Need 1 measure Gold Tequila 1 measure Champagne  (or sparkling wine) 🔥 Directions Pour tequila into a shot glass. Slowly top it with Champagne. Cover the top with the palm of your hand to seal it tight. Grip the glass, slam it  down on the table (just once—don’t break your counter). Watch it fizz like your wild side. Quickly gulp it down while it’s still fizzing. Good luck getting past one… you’ve been warned. 💃 Why We Love It Because sometimes, the best therapy is a little tequila and a lot of laughter. This drink doesn’t pretend to be classy—it’s messy, fizzy, and unforgettable. Just like the best nights out. 🍋 Sex’n’Fries Tip Want to level it up? Add a tiny splash of orange liqueur  or a twist of lime zest  for an extra layer of sass. Serve it with a side of salty fries and a playlist that makes you feel unstoppable. 💄 The Vibe This one’s for the women who’ve earned their sparkle, who toast to freedom, and who know that life’s too short to sip quietly.

Who says comfort food can’t be good for you? This Tex Mex Mix Bowl  is the ultimate balance of heat, heart, and health —packed with protein, loaded with fiber, and bursting with flavor. It’s quick, satisfying, and sexy in a “I just cooked this in 20 minutes and still look fabulous” kind of way. Perfect for those nights when you want something spicy, hearty, and nourishing without a ton of cleanup—or when you need a post-workout meal that actually tastes  like a reward. 🥣 The Power in This Meal Let’s break it down: Chicken  = Lean, clean, protein machine. Black Beans  = Fiber queen—great for digestion and keeping you full. Corn  = Sweet crunch and sunshine in every bite. Peppers & Tomatoes  = Antioxidant boost to keep your glow strong. Spices  = Mood lifters and metabolism movers. Basically, this bowl is a love letter to your body and  your taste buds. 🛒 What You’ll Need 1 can black beans (rinsed & drained) 1 can kernel corn (drained) ½ green pepper, chopped 1 cup salsa 1 can diced tomatoes 2 skinless chicken breasts, cubed 2 tbsp chili seasoning mix (or to taste) 1 tsp pepper ½ tsp salt Optional flavor boosters: Red pepper flakes, cumin, paprika, chipotle powder—because you’re in charge of your spice level, babe. 🔥 Directions Heat 1 tbsp avocado or olive oil  in a large pan. Add cubed chicken and cook thoroughly until golden. Toss in green peppers and sauté for about 3 minutes—just enough to keep their crunch. Add everything else: beans, corn, salsa, tomatoes, and seasoning. Stir-fry to mix and let it all mingle for a few minutes. 🧀 The Grand Finale Spoon into a bowl and top with: Shredded cheese (because balance) A dollop of sour cream Crunchy tortilla strips Chives or green onions for that pop of freshness 💃 Why We Love It This isn’t just food—it’s fuel for the woman who does it all. You’re getting protein, fiber, and flavor in one sexy little bowl . Whether it’s dinner for one or a meal prep power move, this Tex Mex Mix Bowl has your back (and your taste buds).

Fifty seemed like a never number . When you’re in your twenties, it doesn’t exist. And then… suddenly, there it is. Right in your face. Like someone spun you around and you are standing in front of the 50 door . All you have to do is wake up and walk through it . Fifty has so many perks—but until you get there, they are a well-kept secret. A Fifty-Year-Old Walks Into a Bar A fifty-year-old woman walks into a bar… and the rest is history. This episode explores what turning 50 actually feels like—menopause, emotions, mirrors, and self-reflection. It’s not just a number; it’s a journey through change . For me, turning fifty was a mix of excitement and sadness. It felt like stepping through a one-way trap door , leaving behind the version of myself I had known for decades. Finding Joy in Milestones My 50th birthday was bittersweet. I couldn’t celebrate my mother turning seventy as I had imagined. But I spent the day with two friends I’ve known for over 40 years . It became a day filled with: Tears Laughter Memories of shared life journeys Pure celebration of friendship and resilience Even though the milestone felt heavy at first, it reminded me that life at fifty is rich with experience, confidence, and joy . Fit Fabulous Fifty Turning fifty is not about slowing down—it’s about embracing all that you are and all that you’ve learned . It’s a time to: Own your body and mind Celebrate your achievements Explore new experiences Laugh often (yes, even at yourself) This episode is a celebration of midlife —warts, wisdom, and all. So grab a drink, look in the mirror, and toast to the fabulous journey that fifty brings. 🎧 Listen now:

Understanding Dietary Supplements Since becoming a Nutrition Consultant, one of the most common questions I get is: “What supplements should I take?” As Donna Porter, RD PhD, from the Congressional Research Service notes: “You can call anything a dietary supplement, even something you grow in your backyard.” Many people take supplements as an insurance policy  against poor diet choices. While multivitamins and mineral supplements may fill some nutrition gaps, they cannot make a poor diet healthy . Types of Dietary Supplements Supplements come in many forms: Vitamins and minerals  (Vitamin C, Vitamin E, selenium) Herbs/botanicals  (Dong Quai, ginseng) Proteins and amino acids  (Creatine, shark cartilage) Fats  (Fish oils, DHA) Other plant extracts  (Garlic capsules, fiber, cranberry) Adding supplements should always be a personal choice . Many advertisements make claims without scientific backing, so research before buying is essential. Choosing Supplements Wisely Check the manufacturer:  Who makes the product? What research supports it? Understand ingredients and dosage:  How much is needed for benefits? Storage matters:  Many vitamins degrade in sunlight—store in a cool, dark place. Consider diet first:  Often, eating nutrient-rich foods is more effective than supplements. Consult your doctor:  Especially if you take medications or have health conditions. Common Supplements and Their Benefits Multivitamins:  Good for filling nutritional gaps, though a healthy diet should be the priority. Vitamin D:  Supports calcium absorption, bone health, and may protect against autoimmune disease. Sources: fish, eggs, fortified milk, cod liver oil, sun exposure. Omega-3 Fatty Acids:  Support heart health and reduce inflammation. Sources: fish oil, walnuts, flaxseed, canola oil. Calcium:  Essential for bones, muscles, and nerve function. Sources: milk, yogurt, hard cheeses, spinach. Choline:  Supports neurotransmitter production. Sources: milk, liver, eggs, peanuts. Fiber:  Promotes digestion and blood sugar regulation. Sources: bran cereal, peas, lentils, fruits, vegetables. Iron, Magnesium, Potassium, Zinc, Copper, Chromium, Manganese, Phosphorus, Iodine:  Support energy production, bone growth, nerve function, and immunity. Vitamins A, B-complex, C, E, K, Folic Acid:  Aid in vision, metabolism, immune function, and cell growth. Key Takeaways Food is the best source of vitamins and minerals. With a balanced diet rich in variety , your body can often meet its nutritional needs naturally. Supplements are helpful when dietary gaps exist, due to food allergies, intolerances, or personal preferences. Always make supplement choices based on individual needs, research, and professional advice . Your health and nutrition are personal, so choose wisely.