Trish Marma, Health & Wellness Coach
Trish Marma, Health & Wellness Coach

Fall is my second most favorite time of year…it’s when I have my Birthday, the leaves change colors SOMEWHERE (even if it isn’t sunny southern California) and comfort food abounds. I used to “fall” into the trap of letting myself go once I tossed my bikini into the back of my drawer and pulled the sweaters forward. I would enjoy the fall and winter “free for all” before rounding the bend after Easter, only to realize in horror I had maybe six WEEKS to undo nearly six MONTHS of damage!

I’m not sure how I got into that cycle, but I know I was not alone. It sounds pretty immature to say, “Well, everyone else does it” but the truth is, it’s socially acceptable and yeah, pretty much everyone does it! But just because something is “socially acceptable” doesn’t mean it’s good for you.

Nowadays I take a more moderate approach and my body and mind are better off for it. I still get cravings of course and some days I give in and enjoy a slice of pumpkin bread or a piece of chocolate cake, but for those times when a late-night trip to the pantry is going to do more harm than good, I get out the whey protein and do some damage control. You can check out my Instagram page for my Spiced Vanilla Whey Protein Hot Cocoa recipe, OR if you’re looking for some more delicious recipes, sign up to receive my collection of

15-FREE Clean Eating Recipes and Desserts you can make in just 30-minutes or less. I hope you enjoy.



1 8 oz. Cup of Cold Water

1 Level Scoop Whey Protein (Chocolate Mocha or Plain Chocolate)*

1 Tsp. Vanilla Extract

1 Tsp. Organic Ground Nutmeg


Dissolve Whey protein in a shaker cup filled with 8 ounces of water to remove lumps.

Next, put 1 Tsp. Vanilla Extract in the bottom of a microwave-proof coffee mug.

Pour contents of shaker cup into a mug and stir well.

Place mug in the microwave for 1 minute.

Note:  If you heat it for longer than a minute, a hard crust will form at the top.

Remove from microwave, sprinkle with Nutmeg and enjoy.

*For an extra chocolatey treat, replace nutmeg with Dark chocolate shavings.








Fit MOMs Connect

Apply to become a member of our exclusive Facebook Group!

You have Successfully Subscribed!

Pin It on Pinterest