No Bake Clean Cheesecake

This easy no bake cheesecake is a great way to satisfy your cheesecake craving without feeling guilty. Being a cleaner recipe, it won’t taste as sugary as a slice of Sara Lee (which holds a whopping 330 calories and 33g of sugar for one piece). But, as time goes by and you begin to eat less sugar, you’ll find that this cake is extremely satisfying, delicious, and surprisingly filling!


What you’ll need:

  • 6oz cream cheese (you can also used the whipped kind for fewer calories. I stick to regular as I try to avoid anything that says “light” or “fat-free” because they typically contain more chemicals/fake sugars)
  • 1/2 cup grape nuts
  • 1 tsp. yogurt butter (I use Brummel and Brown)
  • 2 tbsp. pure honey



  1. Melt yogurt butter in microwave for around 20 seconds or until completely melted
  2. Mix yogurt butter in a small bowl with 1/2 cup grape nuts to help hold them together for the crust
  3. Spread grape nut mixture onto a lightly greased small pie pan. This will be a very thin bottom coating and there may be a few gaps, don’t worry. The idea is just to get a little crunch at the bottom of the cake.
  4. Set pie pan with grape nut crust in the freezer for 20 minutes to harden
  5. In a separate bowl, combine 6oz of cream cheese with 2 tbsp. honey and melt in the microwave for 1-2 minutes until soft and pour-able.
  6. Pour cream cheese mixture on top of crust
  7. Cover with plastic wrap and set in the fridge for at least 30 minutes
  8. When ready to serve, top with raspberries or fruit of choice and enjoy!




1/4 of the cheese cake comes in just under 200 calories with 10.4g of sugar. As always, calories may vary depending on the type of cream cheese you use and how much fruit you add-on top. I am looking forward to experimenting with varying cheese cake recipes in the future and may also try a crust-less version soon!



1200 Calories: Why it’s a number that matters

There’s always been a lot of hype about how much a person should eat, when, where, why, the list goes on. We can all agree that 3,500 calories makes up about a pound of fat. Therefore, you have to burn or consume a deficit of this many calories in order to lose a pound and just the opposite to gain it. Right, of course, we know this. The issue, however, is because of this, many people assume that eating as little as possible will warrant faster results and a slimmer waistline in no time.

Here’s why those people are misinformed:

Eating less than 1200 calories a day for women (less than 1800 for men) can send your body into starvation mode. Now, if you google that term “starvation mode” you’ll get a LOT or results pulling you back and forth about how it’s either a myth or completely true. Here’s the many point I’m trying to make. If you’re trying to lose weight, do it smart, aim for a healthy 1-2lbs/per week goal, that way it will STAY off and come off gradually. The more weight you have to lose, however, the faster it will come off. That’s why we see people on the Biggest Loser dropping 10-15lbs in a single week. Dipping below a healthy caloric intake each day can gradually slow your metabolism, and although the scale may be telling you that you weigh less, it’s most likely due to the fact that your body is holding onto fat and letting muscle deteriorate. Also, when you dip below the 1200 calorie mark you make it considerably more difficult to get the nutrients you need to maintain your bodies most essential functions. Sure, if you only ate 500-800 calories a day you WOULD lose weight, in fact, you’d keep losing weight, you could become a skeleton in a matter of months if not less. But the effect it would have on your heart, your internal organs, your strength and more importantly your mentality and ability to function as a normal human being would also plummet to nothing. There are reasons why extreme calorie restriction diets fail. Long-term extreme calorie restriction can decrease your metabolism by up to 40%, even worse, it can take up to a year to get it back to a normal rate!

Weight loss should be about strength and health just as much as it should be about vanity and wanting to look good naked. If you’re not happy with how you are now, you won’t be patient enough with yourself to get where you truly want to be. More than anything, listen to your body! You don’t have to suffer and feel deprived all the time in order to lose weight. Sadly, a lot of people think you do and that’s why many often give up or give in. If you have tried to drastically restrict your calories think about how you felt during that time:

  • Did you get headaches?
  • Were you in a bad mood most days?
  • Were you tired all the time?
  • Were you constantly battling cravings for junk food?
  • Most importantly, were you happy?

Think about your answers to each of those questions. “Diets” whatever they may be shouldn’t be looked at as what you “can’t” eat but what you “can” eat. They should make you feel proud of yourself, of your body, and of your progress. They shouldn’t make you feel guilty or “weak” should you slip up. These should be lifestyle changes and occasionally eating brownies or scarfing down an extra piece of pizza are all parts of that process.

We often look at weight loss as strictly an effort of our bodies and forget that our minds play just as important of a role. If your mentality isn’t in it and your brain isn’t happy then your body won’t cooperate.

Feel free to discuss below.

To our health!