Pumpkin Spice Parfait

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All my recipes these days are inspired by the Tone It Up way of life, and I LOVE when Karena & Katrina come out with new goodies for members of their nutrition plan, like this Pumpkin Parfait.


What’s a Tone It Up mama to do?

This week, my husband & my little munchkin both came down with whatever sickness is floating around (que shots of Bragg’s apple cider vinegar & TIU Bombshell spells!!!) so I didn’t have much time for grocery shopping. I was bummed when I couldn’t follow the TIU directions exactly, but what’s a Tone It Up mama to do?! Raid the pantry & refrigerator to see what I had to improvise!

Only 5 Ingredients!

In my fridge it felt like I won the lotto when I found two little low-fat pumpkin spice Yoplait yogurts…is there anything better than anything and everything pumpkin during fall?! Next on my mission: granola. Again, I won the jackpot when I found not only granola in my pantry, but chia seed pumpkin spice granola…from Sprouts….the parfait gods were with me. I even had two ripe bananas screaming to be eaten, and pumpkin pie spice stocked in my cupboard from making my favorite pumpkin bread – my mom’s – with a TIU clean-eating twist (which you can find here).



Okay, okay, cut to the recipe chase already, right?! Here’s my I’m-a-mom-that’s-too-busy-to-go-grocery-shopping 5 ingredient pumpkin spice parfait!



  • Pumpkin spice, pumpkin, or pumpkin pie flavored yogurt. My favs – Chobani’s, Trader Joe’s, or Yoplait’s
  • Chia or flax seed granola; you can use plain or my favorite is Sprout’s pumpkin spice; because it’s pumpkin flavored (duh) AND has chia/flax seeds and pumpkin seeds
  • Bananas (I also used blueberries and loved it! Feel free to sub with other fruits you think would compliment pumpkin spice flavoring)
  • Pumpkin spice and/or cinnamon
  • A mason jar or tupperware


  • Slice bananas
  • Begin with layering approx. 1/3 cup yogurt on bottom of mason jar/tupperware
  • Sprinkle 1/8 cup granola on top (if prepping this the night before do NOT add granola until when you’re ready to eat, as it will get soggy and gross.)
  • Add layer of sliced bananas (approx 1/2 of the banana)
  • Repeat; yogurt, granola, bananas
  • You can layer as many fit, as many times as you like, but my particular finding was two layers was perfect.
  • On top layer of bananas, sprinkle pumpkin pie spice and/or cinnamon on top
  • Take a picture of your beautiful creation and tell me how you like this quick 5-ingredient pumpkin parfait inspired by K&K by tagging me @tiu_shelley on Instagram 🙂
  • Eat in layers or mix all around for a yummy parfait scramble & ENJOY!


Kept me full until lunch! 

What I love about this recipe – you can add it into your weekly meal prep and make a few ahead of time for a quick breakfast on the go, quick snack throughout the day, or a great breakfast to bring with you to work! You can even adapt it into your favorite overnight breakfast recipe – overnight oats, etc! If prepping before-hand, be sure to leave granola on the side until ready to serve to it doesn’t get mushy! It also kept me full until lunch time! You can sprinkle in some of your protein powder into your yogurt for an even more filling addition too!

Happy pumpkin season!



Ok, really, I mean it this time!! Haha. PLEASE PLEASE PLEASE if you had an issue creating your Elfster account and didn’t get into the draw, this is your LAST CHANCE to get added as a latecomer for the #tiusecretsister #motivationalmail #tiugiftexchange !!! Late comers will NOT affect pairings that have already been drawn; it creates a subgroup. If you’re active in the exchange, please share this, because I can’t reach everyone out there 🙂 leave your EMAIL address HERE so I can copy & paste it into Elfster! Have a great Monday!!!

Lower Body Stretch Routine

Sometimes after my TIU workouts, I just need a nice, gentle, relaxing stretch. A good old fashioned, nothing fancy schmansy stretch. Don’t get me wrong, I absolutely love yoga, but after a strenuous workout routine, it’s not always what my body yearns for.

So this morning after completing three TIU videos; Mali Booty x2, Thailand Tush, and Karena’s arm routine, I searched YouTube for a lower body stretch routine, and found the perfect one! My hamstrings, butt, and thighs are sure to thank me tonight (and the next three days) for allocating 13 minutes to cool down and stretch out.

Looking for the same thing? Check out Fitness Blender’s Lower Body Stretch Routine here

Happy stretching!


Be YOU tiful


I’m pretty much head over heels in love with this & couldn’t find it more fitting for the start of week two. I believe in you ALL…being the best version of yourself is the prettiest thing you can be! 🙌💗

#tiuteam #friskyfall @toneitup @karenakatrina #tiumom #tiumotivation #tiuplan #tiuinspiration #tiulifestyle #friskysquirrels #tiu #toneitup #livelovetiu #tiuseashells #tiucommunity #tiusd #tiusandiego #tiusocal #tiunorthcounty #tiucarlsbad #tiucalifornia

Mom’s Pumpkin Bread: Modernized

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Certain family recipes instantly remind me of particular seasons…my mom’s mouth-watering pumpkin bread is the first thing I can’t wait to bake (and eat for practically every meal) when fall is in the air.

More than in the air, fall is officially in the kitchen.

My mom’s original recipe is delish – I mean, how could it not be since it’s a baked good packed with sugar, flour, and processed items. Being a modern mama who limits gluten and dairy due to having endometriosis and other autoimmune issues, I wanted to modernize the recipe by making it as clean as I could. With that, here’s my take on June Bug’s (my mom) infamous pumpkin bread:

Ingredients (makes two loaves):

  • 2/3 cup unsweetened, organic apple sauce
  • 1/3 cup organic, semi-melted coconut oil (consistency of butter)
  • 2 tablespoons softened coconut butter
  • 2 cups organic, fair trade coconut palm sugar
  • 1/2 cup gluten free flour [if you want to use protein powder, you can use here instead of GF flour]
  • 3 1/3 cup brown rice flour, other GF flour, or whole wheat flour
  • 3 TBSP organic 100% pure maple syrup
  • 4 eggs or 1 cup egg-whites. If you’re vegan and want to leave out eggs, you can substitute with applesauce (1/4 cup per egg), flax eggs, or your other “eggless” substitute
  • 2/3 cup organic, fresh-squeezed orange juice
  • 2 1/3 cups organic pumpkin puree
  • 1/2 TSP baking powder
  • 2 TSP baking soda
  • 1 TSP salt
  • 1 TSP cinnamon
  • 1 TSP ground cloves
  • Coconut oil cooking spray
  • 1/3 Enjoy Life cup dark chocolate chip chunks
  • 2 loaf pans

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  1. Preheat oven to 350 degrees
  2. In a large bowl, combined apple sauce, coconut oil, coconut sugar, flours, and syrup until thoroughly mixed.
  3. Beat in eggs, one at a time, mixing until batter is smooth (besides mini chunks of coconut oil).
  4. Add orange juice + pumpkin puree and mix well.
  5. Sift dry ingredients together in a medium-sized, separate bowl
  6. Add pumpkin mix to dry mix, stirring well until thoroughly combined.
  7. Spray loaf pans with coconut oil spray
  8. Distribute 1/2 of batter into one pan
  9. Optional: mix in 1/2 cup dark chocolate chunks into half of batter
  10. Add remaining batter into second loaf pan
  11. Place loaf pans on top oven rack and bake at 350 for approximately one hour or until a cake tester (i.e.: a toothpick) comes out clean. I’ve found that some ovens I use take a little over an hour, but batter should be nice and moist when cooked, not dry.
  12. Cool in pans for 10-20 minutes, then place on racks to cool.

Since this recipe makes two loaves, I always gift one loaf to a friend, or freeze the second to preserve freshness.

WARNING: I’d be surprised if this was still in your house a few days after baking 😉 Consider yourself warned!

From my family to yours, I hope you enjoy this special recipe!




Veggie Packed Ground Turkey Meat Sauce


Being a busy mom, I barely have time to juggle it all. Because of that, crockpots are one of my most favorite things. A woman clearly invented them because they save SO much time. Any mama knows that time is precious and laundry piles grow like mountains, dog hair turns into bunnies, and soap scum builds up like a slip-n-slide. So any extra time is like finding a four leafed clover. Crockpots are a kitchen’s hidden gem 🙂

When Frisky Fall started and we outlined our goals, besides starting a blog, another was attempting new TIU approved recipes. Since it still feels like summer outside, we pretend it’s fall inside, so I wanted to whip up something hearty yet healthy. My mom’s chili has always been a favorite of mine (it’s Mom Monday with her two favorite recipes being featured today!), so I wanted to clean it up a bit (it was already super healthy). Rather than solely serving it as chili, I turned it into a veggie packed meat sauce, and served it with zoodles. Have you heard of zoodles? They’re my latest obsession…zucchini noodles. You can buy a spiralizer via Amazon and it makes them so quick and easy!! And it’s an inexpensive kitchen gadget that works wonders for being under $30.

If you’re in the mood for a family fall favorite, try this yummy, protein packed meat sauce the next time you want to dust off your crockpot 🙂

Mama JuneBug’s Chili turned Veggie Packed Meat Sauce –


2 pounds organic, all-natural lean ground turkey or chicken
Three organic carrots or one cup baby carrots (sliced)
1 yellow onion (chopped)
4-6 garlic cloves (depending on how much of a garlic fan you are), peeled and chopped or 1 1/2 TBP pre-minced garlic
1/2 tsp Hot sauce
1 orange or red bell pepper
1 green bell pepper
2 minced or chopped Jalapeños
1 cup Fresh or frozen green beans
1 can organic, no salt added garbanzo beans
1 can organic, no salt added kidney beans (drain & rinse)
1 can organic, no salt added chili or pinto beans beans (drain & rinse)
3 tbsp organic tomato paste
1 medium-sized can (15oz I think?) organic, diced tomatoes (don’t drain or rinse)
1 large can chopped tomatoes (28oz I think; don’t drain or rinse
2 medium, organic celery stalks, chopped

Spices/seasoning ingredients:

3 tbsp chili powder
2 tbsp Mexican oregano or dry basil, whichever you prefer. Can house plain oregano also
1/8 tsp cayenne pepper
1 tsp hot sauce
1 tsp salt
1/2 tsp pepper
1 tbsp cumin


1. In large skillet, cook ground turkey until cooked all the way through.
2. Add ground turkey and all other ingredients to crock pot (drain and rinse beans).
3. Cook on high 2-4 hours or low 4-8.

UPDATE: Secret Sister Exchange

Hi, girls! Please note the updates posted on the Elfster site in regards to the TIU Secret Sister Care Package exchange…

Due to extremely high shipping costs, two separate gift exchanges have been created; one for USA residents and another for anyone residing outside of the US. I’m looking for an international TIU sister to take over managing the international exchange. I’ve set up the exchange itself, but it will be up to you girls if you want to exchange internationally within each other’s countries, or divide by countries. I’m sorry, I’m not aware of your shipping costs so cannot be of assistance.

Please note the updated links to both gift exchanges can be found here:

USA #tiusisters SIGN UP HERE! 


INTERNATIONAL #tiusisters sign up HERE!


I’m so sorry we all can’t participate in the same exchange with magic carrier pigeons that would fly all our boxes around for free 😉

If you’re an international TIU sista who’s already signed up in the original exchange board, that has now been updated to solely US girls. Please remove yourselves by adding yourselves to the International exchange here. So sorry for the inconvenience! Such a bummer shipping internationally is so outrageous!




Healthy Pumpkin Spice French Toast

Since fall definitely isn’t in the air yet here in North County (it’s supposed to be in the 90s all weekend!) it at least entered my kitchen this morning with this delicious, healthy, protein-packed breakfast.

What you’ll need:

-3 tbsp organic, unsweetened almond milk
-Three organic eggs or 1/2 cup organic egg whites
-1 Tsp cinnamon
-1/2 tsp pumpkin pie spice
-2 scoops chocolate Perfect Fit protein powder (or sub with protein powder you have on hand)
-Cinnamon raisin Eziekel bread (thawed)
-Organic pure maple syrup or local, raw honey
-Fruit toppings of your choice
-Electric skillet, oven-top skillet, or frying pan
-Organic coconut oil or coconut oil spray if your skillet/pan isn’t non-stick
-Organic, natural cinnamon raisin peanut or almond butter (if you have plain PB or almond butter, that works too!)

[I created this recipe to make 8-9 slices so I can freeze some to meal prep for weekend or weekday breakfasts. Feel free to cut recipe to fit your serving size of choice. If freezing, place parchment or wax paper in between each slice so they don’t come out of your freezer as one huge chunk. My friend Rachel taught me that!]


1. Turn electric skillet on to 350 degrees, or warm up oven-top skillet or frying pan. If your cookware isn’t non-stick coat with coconut oil or coconut oil spray

2. In medium-sized bowl whisk almond milk, eggs/egg whites, spices, and protein powder until everything is well blended

3. Dip each individual slice of Ezekiel bread into batter until well coated & place onto skillet/pan. My skillet allows me to fit four slices at once.

4. Cook until golden brown/all liquid seems well absorbed and as crispy as you can get it.

5. Use a tablespoon of cinnamon raisin peanut butter and add a 1/2!teaspoon of pumpkin spice. If you don’t have cinnamon raisin peanut butter, you can manually make it by adding 1/4 tsp cinnamon + 1/4 tsp pumpkin spice). Feel free to adjust power of spice flavor per your own discretion.

6. Top cooked slices (I eat 2) with fruit of your choosing. I used one banana.

7. Top fruit with the tablespoon of cinnamon pumpkin spice peanut/almond butter

8. Drizzle maple syrup/honey over and serve.

Happy fall cooking! Let me know what you think once you try this in the comments below 🙂


My honey is purple because it’s local huckleberry honey from beautiful Jackson Hole, WY!

My TIU Story



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Be kind. Don’t judge. Give.

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#friskyfall #tiuteam #tiuseashells @toneitup @karenakatrina