Saturday, September 4, 2010

Cream Cheese Chicken

I have found many great recipes from Crockpot365, including this one for Cream Cheese Chicken. There are two options for ingredients.

Option 1
2 cans cream of something soup
frozen chicken - enough to feed four adults
2 T Italian seasoning
1/2 t celery seed (I never put this in)
1 T onion powder
1 T sugar
1/4 t black pepper
1 t salt
2 cloves minced garlic
block of cream cheese (to add later)

Option 2 - This is the one I've used
1 can cream of something soup
1/2 cup chicken broth
frozen chicken pieces
packet of Italian salad dressing mix
2 cloves minced garlic
block of cream cheese (to add later)

Put everything except for the cream cheese into the crockpot. Cook on low for 6 hours, or until the chicken is cooked through and begins to shred. Shred the chicken with two large forks, and mix in the block of cream cheese. Switch the crock to high and cook for another 30 minutes, or until the cream cheese is fully melted.

I ate this with green beans. That's it! A delicious phase 1 approved meal!

Saturday, August 21, 2010

Best Ever BBQ Ribs

1 teaspoon paprika
1 teaspoon salt
1/4 teaspoon black pepper
1/8 teaspoon ground red pepper
About 3 pounds well trimmed pork baby back ribs, cut into four sections
1/4 cup ketchup
2 tablespoons brown sugar
1 tablespoon worcestershire sauce
1 tablespoon soy sauce

1. Brown ribs under broiler – a few minutes on each side – until brown and crispy.
2. Spray the Crockpot with cooking spray. Combine first 4 ingredients. Rub onto both sides of ribs. Put ribs in Crockpot. Cover and cook on low 7-8 hours, or on high 3-4 hours, until ribs are tender.
3. Combine ketchup, sugar, sauces, and mix well. Remove the ribs from the Crockpot, discard cooking liquid. Coat ribs with sauce. Put back in slow cooker, cook on high 30 minutes.

Enjoy the most delicious ribs I have ever tasted!

Thursday, August 19, 2010

Mango-Orange Smoothie

August is Mango month! One mango provides a quarter of your recommended daily allowance for vitamin C, nearly two thirds of your daily quota for vitamin A.

Spice up your daily shake routine with a Mango-Orange Smoothie!

6 oz of Skim Milk/Soy milk or water
2 oz of Orange Juice
1/2 cup of frozen mango chunks
1/4 cup of ice
2 Scoops of WellnessPro Vanilla Shake

Blend until all frozen ingredients are crushed.

Wednesday, August 18, 2010

Magnificent Meatloaf!

No really... it is!

I used to hate meatloaf, but I like to think that I have grown up a bit, and now love it. I asked my mom for the recipe, and was told there really weren't measurements; just play it by ear (hand). This is her best "recipe".

Mix together hamburger, bread crumbs, salt, pepper, egg, onion (optional).
I made and froze mini-meatloafs. On the day I want to eat it, I take it out in the morning to thaw, then bake at 350 for 30-40 minutes. Part way through (20 minutes or so) drain and pour sauce on; continue baking.

Sauce 1 (this one is more for a family serving, not mini ones)
2 cans tomato sauce
3 tablespoons vinegar
2 tablespoons mustard
1/2 cup water
3 tablespoons brown sugar
2 teaspoons worcestershire sauce

Sauce 2 (I use this one for my mini-meatloafs)
3 tablespoons ketchup
1 tablespoons honey
1/2 teaspoon worcestershire sauce

Thursday, August 12, 2010

Pineapple-Orange Bliss

This delicious shake will provide you with all the essential nutrients and minerals your body needs. What a great way to kick off your morning or treat yourself to an evening meal!

8 Oz Glass of Non-Fat Milk/ Soy Milk/ Water
1/2 Cup of Pineapple Chunks
2 Oz of reduced sugar or regular Orange Juice
1/4 Cup of Ice Cubes
2 Scoops of WellnessPro Balanced Nutrition Vanilla Shake

Put everything in a blender and mix until all of the ice is crushed.

Wednesday, August 11, 2010

Broccoli Salad

Here’s another delicious way to eat your vegetables! I love this salad!

1/4 red onion, chopped
1 tablespoon sugar
1 1/2 cups fresh broccoli
3 tablespoons mayonnaise
2 tablespoons vinegar
3/4 cup shredded cheddar cheese
4 bacon strips, cooked and crumbled
*I’ve added sunflower seeds and raisins, too. Whatever you have, throw it in!*

In a bowl, combine the broccoli, cheese, bacon, and onion. In another bowl, whisk the mayonnaise, vinegar and sugar. Pout over broccoli mixture and toss to coat. Cover and Refrigerate for at least one hour before serving.

Picture and recipe from

Monday, August 9, 2010

Teriyaki Pork Tenderloin

1 clove garlic
2 tablespoons soy sauce
1 tablespoon water
1 teaspoon brown sugar
2 teaspoons lemon juice
2 teaspoons vegetable oil
1/8 teaspoon pepper
1 pork tenderloin (3/4 pounds)

Mix the garlic, soy sauce, water, brown sugar, lemon juice, oil, and pepper. Pour in shallow glass or plastic dish. Add pork, turn to coat. Cover and refrigerate, turning occasionally, at least one hour (no longer than 24). Heat oven to 425. Spray the baking pan with cooking spray. Remove the pork from the marinade. Place pork in the pan. Bake uncovered 27 to 30 minutes, or until meat thermometer read 160. Cut pork crosswise into thin slices.

Saturday, August 7, 2010

How to Lose Your Muffin Top

Hold a stability ball overhead with both hands and with your feet shoulder-distance apart. Keeping your back flat, abs tight and arms by your ears, bend forward from the hips until your torso creates a 90-degree angle with your lower body. Hold for 15 seconds and slowly return to starting position. Repeat 15 times.

Double Oblique Crunch: Lie with your back on the floor, hands behind your head and legs lifted so your shins are parallel to the floor. Exhale as you crunch your knees in towards your right shoulder. Lower and repeat by alternating left and right for 20 to 30 repetitions.

Leg Scissors: Sit with your legs straight and place your forearms on the floor beside you. Lean back slightly and extend your legs until they form a 45-degree angle with the floor. Scissor your legs, alternating your right leg over your left and left over your right for 30 seconds. Repeat 15 to 20 times. For an added challenge raise your arms.

Thursday, August 5, 2010

Berry Blast Shake

Indulge yourself in the morning with a delicious Berry Blast Shake that is sure to get your day off to a good start!

4 oz of Skim Milk/Soy Milk/ Water
4 oz of Low-Calorie/Sugar Free Cranberry Juice
1/4 Cup of Ice Cubes
1/2 Cup of Frozen Berries
2 Scoops of WellnessPro Vanilla Shake

Blend until all of the ice cubes and frozen berries are crushed.


A Hard-to-Quit Workout

If you want a workout you’re practically guaranteed to stick with, choose this one: walking.

Walking has the highest compliance rate of any exercise. But you’ll need to take the right number of steps each day to reap the maximum health benefits. What’s the magic number?

When you’ve taken at least 10,000 steps today -- a pedometer can help you keep count -- you’ll have walked the optimal amount for good health. Or set your stopwatch, and don’t stop until you’ve accumulated 30 minutes -- all at once, or broken up into 10-minute segments.

Tuesday, August 3, 2010

Phase 1 Snacks

Eating snacks 3-5 times a day between meals is a great way to keep full and speed up your metabolism. If you include protein with your snacks, you will feel full longer!

Here are some phase 1 approved snacks:

-Raw vegetables – I have a low tolerance for vegetables, so I tend to stick to the same ones: celery, cucumbers, and snap peas
-Cooked vegetables – I will eat most vegetables as long as they have a sauce disguising them. Try some with cheese sauce.
-Cheese slices
-Hard boiled eggs
-Deviled eggs
-Plain Yogurt (I usually find a low carb flavored yogurt instead. I’ve found some with fewer than 8 carbs. Of course, as soon as I found them, they stopped carrying them in my grocery store! But keep your eyes peeled!)
-Half of a WellnessPro shake
-Salad – add bacon bits, cheese, and/or eggs to make it more filling
-Cottage cheese
-Beef Jerky
-Cut up sausage, or any other kind of lunch meat
-String cheese
-Sugar-free Jello

And remember to drink LOTS of water. Sometimes when you think you’re hungry, you’re actually thirsty.

If you have any other great phase 1 snack ideas, let me know!

Cheese Sauce

Since I have a low tolerance for most vegetables, especially cooked ones, I use cheese sauce to disguise them. I LOVE it on broccoli and cauliflower.

1/8 cup butter
2 tablespoons cup flour
dash of paprika, pepper, salt
1 cup of milk
½ cup grated cheese

1. Melt butter in a medium saucepan over low heat. Stir in flour, paprika, pepper and salt. Pour in milk; cook, stirring constantly, until thickened.
2. Stir in cheese. Cook, stirring constantly, until melted and well blended.

15-Minute Sand Workout

While summer is still here, enjoy working out while you soak in the summer sun!

Shuttle Run:
Make three parallel lines in the sand, 5 yards apart. Straddle the middle line with your knees slightly bent and your arms bent so your hands are in front of your thighs. Move to your right and bend at the knees to touch the line with your right hand, then run to the left and touch the far left line with your left hand.

Sand Skip:
Skip forward so that you're jumping and landing on the same foot. Work on leaping as high as possible by driving your knee upward as you push off the ground with your opposite foot.

Squat Jump:
Stand with your feet slightly more than shoulder-width apart and your fingers laced behind your head. Bend at the knees to lower yourself until your thighs are at least parallel to the sand, then jump up as high as you can. Sink directly into the next squat without pausing.

Jump and Stick:
Stand with your feet about shoulder-width apart, hands beside your thighs. Jump straight up, then land on only one leg with your knees bent, your shoulders slightly forward, and your butt and hips back. Try to steady yourself for 2 seconds, then return to the starting position and jump again. Alternate the leg you land on and do four jumps on each leg.

Monday, August 2, 2010

Standing Calf Raises

Develop "head turning" calfs by doing standing and seated calf raises. Complete calf raises anywhere with or without weights. Simply stand or sit flat footed, lift up onto the balls of your feet and return! I like to do about 3 sets of 25. You can increase the difficulty by holding onto some weight while you do them. I'm not there yet, but my gym machine Wendy is!


And the winner of the very first giveaway is...

Comment #2

Which belongs to

Congrats, Pam!

Email me your address and I'll send you your container or chocolate shakes as soon as I get back to Idaho next week!

Stay tuned for next months giveaway!

Saturday, July 31, 2010

Phase 1 Meal Plan

Today I started back on a strict Phase 1 diet. I need to jump start the weight loss before school starts, so it’s officially Hammer Time! For the next two weeks, I will be drinking plain shakes (no fruit) for two meals a day and eating dinner/snacks that are completely phase 1 approved. Sometimes I spend so much time thinking/complaining about what to make for phase 1 dinners, so I decided to write down my two week meal plan. This will help me (and anyone else who wants to join in) know exactly what to make/eat. Wish me luck!

Day 1
Barbecued Burger with cheese and pickles – no bun
Cucumbers and celery

Day 2
Vegetable stuffed chicken breast with spinach
(minus the carrots and capers)

Day 3
Barbecued chicken with Montreal Steak Spice marinade

Day 4
Soy sauce chicken
Broccoli and cauliflower with cheese sauce

Day 5
Beef Stir Fry

Day 6
Barbecued steaks with Montreal Steak Spice marinade
Cucumber salad

Day 7
Omelets with ham, cheese, broccoli
(I don’t like many vegetables, but you can add peppers, mushrooms, onions, and any other phase 1 approved vegetable)

Day 8
Hamburger minestrone soup
(minus the carrots)

Day 9
Hamburger minestrone soup

Day 10
Turkey and black bean salad
I’m using the recipe for chicken and black bean burritos, but substituting turkey for the chicken, and putting it on salad instead of in wraps. Should be delicious!

Day 11
Turkey and black bean salad

Day 12
Taco Salad

Day 13
Barbecued steaks with Montreal Steak Spice marinade
You can never have enough steaks!
Cucumber salad

Day 14
Paprika pork chops
I’ve never tried this recipe, but I’ll let you know how it turns out!
Broccoli and cauliflower with cheese sauce

Taco Salad

Taco salad (without the taco chips) is a great phase 1 meal. Yes, the chips are really what makes it so yummy, but its still good without. On occasions when I'm not being so strict, however, you bet they are thrown back in!

Here is one version of a simple taco salad recipe. I deleted the taco chips part. The recipe and picture came from


1 pound ground beef or ground turkey
1/2 medium onion, finely chopped
1 cup salsa
1 (15.25 ounce) can kidney beans
2 teaspoons chili powder
2 teaspoons cumin
1 teaspoon salt
1/8 teaspoon pepper
4 cups shredded iceberg lettuce
1 cup shredded Cheddar cheese

Optional garnish: sour cream, chopped tomato, and additional salsa

Paprika Pork Chops

UPDATE: I made this last night. My dad loved it, my mom liked it, and I probably won’t make it again. I just didn’t really like the flavor. We only put half of the onions in, and that was plenty. But, it works for phase 1, so I ate it. Let me know what you think.

This is a new recipe. I haven't tried it yet, but since it is 100% phase 1 approved, I thought I'd give it a shot. I'll let you know how it turns out!


2 teaspoons butter
1 onion, thinly sliced
1 1/2 teaspoons paprika
1/3 cup sauerkraut, drained
1/3 cup sour cream
4 boneless pork chops
1/4 teaspoon black pepper
1 teaspoon garlic salt


1.Set uppermost oven rack 5 inches from heat source, and preheat broiler.

2.Melt butter in a large skillet over medium-high heat. Stir in onions, and cook until soft and golden. Remove from heat. In a bowl, stir together 1/2 teaspoon paprika, sauerkraut, onions, and sour cream.

3.Season pork chops with pepper, garlic salt, and 1 teaspoon paprika.

4.Broil pork chops 6 minutes. Turn, and broil 5 to 6 minutes more. Remove from oven. Spread sauerkraut and onion mixture over pork chops, and broil 1 or 2 minutes more.

Picture and recipe from

Thursday, July 29, 2010

Greek Salad

Don't forget to enter the giveaway!

Picture found

This is a really fresh and delicious salad, perfect for summertime! There are a lot of variations of this salad, but this is my mom's recipe, so you know it's my favorite!

3 medium tomatoes
1 cup cucumber
3/4 cup green pepper
3/4 cup red pepper
3/4 cup feta cheese (crumbled)
olives - as many as you feel comfortable with :)
3/4 cup Greek Salad Dressing

Chop the vegetables. Combine in a large bowl. Refrigerate until thoroughly chilled. Sprinkle with feta cheese before serving.

For those of you who would rather make your own dressing, here is a 4.5 star recipe from

1 1/2 quarts olive oil
1/3 cup garlic powder
1/3 cup dried oregano
1/3 cup dried basil
1/4 cup pepper
1/4 cup salt
1/4 cup onion powder
1/4 cup Dijon-style mustard
2 quarts red wine vinegar

In a very large container, mix together the olive oil, garlic powder, oregano, basil, pepper, salt, onion powder, and Dijon-style mustard. Pour in the vinegar, and mix vigorously until well blended. Store tightly covered at room temperature.

How do you like your Greek Salad? Do you have a preference of dressing?

Café Mocha Shake

Kick off your morning with a delicious Café Mocha Shake and get the nutritious energy boost you’ll need to take on the day!

If I were a coffee drinker, I bet I would love this shake! It sounds just like an iced-capp from Tim Horton's. I used to love those!

8 oz of milk/soy milk
1/2 Banana
2 tbs of Instant Coffee
1/4 Cup of Ice
2 scoops of WellnessPro Chocolate Shake

Place ingredients in a blender and blend until all of the ice is crushed.

Saturday, July 24, 2010

Stability Ball

A Stability (or Fitness) Ball is a great tool to add to your exercise regime, whether at the gym or at home. For under $20 you can have one simple "machine" and work out several parts of your body.

Click here to find tips for selecting, using, and maintaining a stability ball.

Click here for a list of great exercises to build strength and flexibility using a stability ball.

Hmmm... idea for a future giveaway perhaps??? :)

Friday, July 23, 2010

Chicken and Black Bean Burritos

1 tablespoon (15 mL) vegetable oil
1 onion, chopped
2 garlic cloves, minced
1/4 teaspoon (1 mL) salt
1/4 teaspoon (1 mL) pepper
4 boneless skinless chicken breasts, cubed
1 jalapeño pepper, seeded and minced
(instead of the jalapeno, I put in a small can of diced chilies)
1 sweet red pepper, chopped
1 can (19 oz/540 mL) black beans, drained and rinsed
1 cup (250 mL) salsa
8 large whole wheat tortillas
2 1/2 cups (625 mL) shredded Cheddar cheese
1/2 cup (125 mL) sour cream

In skillet, heat oil over medium-high heat; fry onion, garlic, salt and pepper until softened, about 3 minutes. Add chicken, jalapeno, red pepper, beans and salsa; cook, stirring, until chicken is no longer pink inside, about 10 minutes. Let cool.

Spoon about 3/4 cup (175 mL) of the filling down centre of each tortilla; sprinkle each with 1/4 cup (50 mL) of the cheese. Fold in bottom edge, then sides; roll up. Place, seam side down, in greased 13- x 9-inch (3 L) glass baking dish. Sprinkle remaining cheese over top.

Bake in 400°F (200°C) oven until golden and hot, and cheese is melted, about 15 minutes. Serve with sour cream.

I am a big fan of freezer meals, and these make great ones. Here’s the freezer meal directions:

After sprinkling with remaining cheese, let unbaked burritos cool for 30 minutes. Refrigerate until cold. Cover and overwrap with heavy-duty foil (or wrap individually in heavy-duty foil) and freeze for up to 1 month. Bake from frozen, loosely covered with foil, in 400°F (200°C) oven until golden and hot, and cheese is melted, about 25 minutes.

Tip: Defrost in the refrigerator overnight, warm them up in the morning and pop into a thermal lunch box. Or if your child has access to a microwave at school, wrap two burritos to warm up there. Otherwise pack them in a lunchbox that keeps food warm or cold.


Hamburger Minestrone Soup

I’m not a big soup fan, but I LOVE this soup. It super filling, nutritious and delicious!

2 cups chopped onions
1 cup sliced celery
2 garlic gloves, minced
1/8 cup vegetable oil
5 cups beef broth
(I just buy the big carton and add water to make 5 cups)
1 14 oz can diced tomatoes
1 15 oz can tomato sauce
1 cup sliced carrots
2 teaspoons basil
1/2 teaspoon salt
1/4 teaspoon pepper
1 pound ground beef
1 small zucchini, sliced
1 can green beans
1 can kidney beans, drained
1 can navy beans, drained
(or just two cans of your favorite beans)

In a large pot, sauté onion, celery and garlic until tender. Stir in broth, tomatoes, tomato sauce, carrots, basil, salt and pepper. Bring to a boil. Reduce heat. Cover and simmer for 1 hour. In a large pan, cook beef until no longer pink. Drain. Stir beef into soup with zucchini and beans. Cover and simmer for 20 minutes. Top each serving with parmesan cheese.


Thursday, July 22, 2010


It’s time for the very first Be a Wellness Pro giveaway! I’ve been slacking on this blog for a while now, but it is time for me to get back on track. From now on, you can expect frequent giveaways where you can receive WellnessPro and general healthiness related items. So, let’s get started!

The first giveaway will be a must have for any health program – a delicious and nutritious meal replacement shake! You will have your choice of a container of chocolate or vanilla shakes for men or for women.

Here’s how to enter:

1. Become a follower.
2. Mention this blog and giveaway on your blog, and leave a link.
3. Facebook about this giveaway, and leave a link.
4. Leave a comment with your flavor preference - chocolate or vanilla.
Leave a comment for each entry.

Giveaway ends on August 1st.

*For this special giveaway, anyone in the US or Canada can enter, since I’ll be between countries this time!

Good luck!

Peach Melba Shake

Switch things up with a cool Peach Melba Shake. With less than 200 calories, it is an absolutely delicious and nutritious way to kick off your summer day!

1 8 oz glass of water/skim milk/soy milk
1/4 cup of frozen raspberries
1/2 ripe peeled peach
2 scoops of Vanilla WellnessPro Balanced Nutrition Shake
1/4 cup crushed ice or ice cubes

Place all ingredients in the blender and blend until all of the ice is crushed.

Wednesday, July 21, 2010

Exercise Tip

Transform flab to abs!
Define your six pack with reverse crunches.

Lie on the floor. Keeping your abs drawn in, roll your pelvis off the floor and, maintaining the same knee angle, bring your knees to your chest. Slowly lower, pause, and repeat. Aim for five sets of 15 to 20 repetitions.

Health Tip

Water is a vital part of a healthy diet. Did you know that our bodies are made up of about 70% water, yet it has been estimated that up to 75% of people are chronically dehydrated? To prevent dehydration, experts recommend that everyone drink at least six to eight glasses of water a day to stay properly hydrated and to flush out toxins. And of course, don’t forget your Dfense!

Friday, July 16, 2010

Portion Size Basic Guidelines

One of the key ways to lose weight and maintain a healthy weight is through portion control. Research has shown that people often underestimate how many calories they are consuming each day by as much as 25%.

What is a Serving Size?

Use the list below to gain a perspective on how much food a recommended serving size really is; it may be much smaller than you realize.

Baseball — a serving of vegetables or fruit is about the size of your fist
A rounded handful — about one half cup cooked or raw veggies or cut fruit, a piece of fruit, or ½ cup of cooked rice or pasta – this is a good measure for a snack serving, such as chips or pretzels
Deck of cards—a serving of meat, fish or poultry or the palm of your hand (don't count your fingers!)
Golf ball or large egg — one quarter cup of dried fruit or nuts
Tennis ball — about one half cup of ice cream
Computer mouse — about the size of a small baked potato
Compact disc — about the size of one serving of pancake or small waffle
Thumb tip — about one teaspoon of peanut butter
Six dice — a serving of cheese
Check book — a serving of fish (approximately 3 oz.)

Remember, eating correct portions will help you maintain weight. However, if your goal is to lose a few lbs follow the Phase 1 or Phase 2 lists of recommended foods.

Having a difficult time keeping all of this in mind? Go here to print out a wallet size portion guide.

Thursday, July 15, 2010

Strawberry Kiwi Shake

Cool down this summer with a refreshing Strawberry Kiwi Shake:

1 8 oz glass of milk
1/2 cup of frozen strawberries
1 ripe peeled kiwi
1/2 Teaspoon of lemon juice extract
2 scoops of Vanilla WellnessPro Balanced Nutrition Shake
1/4 cup of ice cubes

Place all ingredients in a blender, blend for about 30 seconds until all of the ice is crushed. Enjoy!

Saturday, January 9, 2010

Vegetable Stuffed Chicken Breast

Try this Quick and Easy Dinner Recipe

Vegetable Stuffed Chicken Breast

1 boneless skinless chicken breast
1 Tbsp olive oil
2 Tbsp lemon juice
1/2 Tbsp capers
1/4 cup chopped onion
1/4 cup shredded carrots (and/or green or red peppers)
1/2 teaspoon black pepper
1/4 teaspoon garlic powder
1 1/2 cup chopped spinach
2 Tbsp crumbled feta cheese

Using a chef's knife, split the chicken breast open by slicing three-quarters of the way through the meat, so that it opens like a book. Place the chicken breast in between two sheets of wax paper and pound with a mallet until it is approximately one-quarter-inch thick.

In a large skillet, heat oil and lemon juice over medium-high heat. Season both sides of the chicken breast with garlic powder and pepper and place in the skillet. Cook two minutes and then flip the chicken over to cook the other side for two minutes. Move to one side of skillet. Combine chopped onions, carrots and other vegetables (if you like) and capers in skillet. Continue to flip the chicken every two minutes until thoroughly cooked.

Spoon the vegetables onto the chicken breast and fold in half. Remove stuffed chicken from skillet and serve on chopped spinach. Sprinkle with feta cheese.

Nutritional info per serving: 324 calories; 21 g fat (6 g saturated fat); 13 g carbohydrates (3 g fiber; 5 g sugar); 23 g protein


Sunday, January 3, 2010

Holiday Shakes

I know the Holiday’s are technically over, but you can still enjoy these delicious Holiday Shakes!

Gingerbread Man Shake

2 scoops of Vanilla Shake
1 graham cracker
½ teaspoon cinnamon
1 capful vanilla extract
12 oz. of water
4 ice cubes
Blend 45 seconds.

Egg Nog Shake

2 scoops of Vanilla Shake
10 oz. of Low Fat Egg Nog
1 tablespoon fat free/sugar free Vanilla Pudding Powder
1/4 tsp. cinnamon
4 ice cubes
Blend until smooth.

Chocolate Peppermint Shake

2 scoops of Chocolate Shake
8 oz skim milk
1/2 teaspoon peppermint extract
3 ice cubes
Blend without ice cubes on high for 20 seconds
Add ice cubes and blend until thick and frosty

My favorite! So yummy!

Pumpkin Pie Shake

2 scoops Vanilla Shake
8 oz. skim milk
1/4 cup pumpkin puree (not pie filling)
pumpkin pie spice
4-5 ice cubes
Blend without ice cubes on high for 30 seconds
Add ice cubes and blend for another 1-2 minutes

Try them out and let me know which one is your favorite!