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Showing posts from 2016

SPICY Chicken “Seed Butter” SAUCE

1 datewater1 garlic clove, pressed1 T fresh ginger, finely grated¼ C sunflower butterJuice of ½ lime4 T coconut aminos1 T sesame oil⅛ tsp saltred pepper flakes2 T olive oil1 lb. chicken tenderssaltpepper

INSTRUCTIONS Put date in a small cup and add enough water to complete cover date. Microwave on high for 1 minute and allow to soak until date is needed later.In a small bowl whisk together garlic, ginger, sunflower butter, lime juice, coconut aminos, sesame oil, and salt.Remove date from water. Cut pit out of date and discard. With a fork smash date until it turns into a paste. Whisk date paste with the rest of the "Seed Butter" sauce.Add a dash of red pepper flakes to sauce, enough to add as much heat as prefered. Combine chicken tenders with sauce and sit for 20 minutes or leave off and use as a dressing.In a skillet warm 2 T of olive oil over medium-high heat. Add chicken tenders and saute on each side for 3-4 minutes or until cooked thoroughly. (optional add sauce and coo…

Coconut Lime Cauliflower Rice

1 medium heads cauliflower, cut into bite-sized pieces1 Tbsp. extra-virgin organic coconut oil, divided use1 (13.66-oz.) can unsweetened organic lite coconut milk1 cup shredded unsweetened coconut2 fresh lime juice, divided use4 tsp. finely chopped lime zest½ cup finely chopped cilantro; reserve a small amount for garnish¼ tsp. sea salt (or Himalayan salt)1-2 cloves of garlic Instructions Place half of cauliflower in food processor; pulse until cauliflower is chopped into pieces about the size of rice. Repeat with the other half. Set aside.Heat oil in large nonstick skillet over medium-high heat.Add cauliflower & garlic; cook, stirring frequently, for 4 to 6 minutes.Add coconut milk, coconut, and 3 Tbsp. lime juice. Bring to a boil. Reduce heat to medium-low; gently boil, stirring occasionally, for 8 to 12 minutes, or until tender and liquid evaporates.Add remaining 1 Tbsp. lime juice, lime zest, cilantro, and salt; cook for 2 minutes, or until lime juice evaporates.Divide evenly i…

Healthy Creamy Butternut Squash Soup with Crispy Bacon Bits


2 tbsp ghee (or butter)
4 slices bacon, diced (see tip below)
1/2 cup fine diced sweet onion
1 1/2 cups homemade chicken stock
3 1/2 cups homemade butternut squash puree
2 14 oz cans pure coconut milk
1 tbsp minced fresh sage, plus extra for topping soup
1/2 tsp ground ginger
1/2 tsp dried thyme
1 1/2 tsp sea salt

In a large stockpot (or dutch oven) over medium-high heat, add the ghee and bacon pieces. Sauté until bacon is crispy. Use a slotted spoon to remove the bacon bits; place on a paper towel and set aside.

Reduce heat to medium, add the fine diced onion to the stockpot and sauté until translucent and golden in color. Then add the chicken stock, butternut, coconut milk (make sure to reserve 1/4 cup to create decorative pattern, if desired), sage, ginger, thyme and salt.

Bring soup to a gentle simmer, cook uncovered for 15 minutes. Use immersion blender to blend the onion into the soup. Or use a blender and transfer the soup in batches until well blended.
Ladle soup in…

1 week meal plan

Monday morning I will start my workout with Core De Force( new workout ) and I gave you snips of it last week. In my groups I teach you about meal planning prep and how to stay of track and create a healthy lifestyle and reach your goals. I am posting a copy of my meal plan for the week and if you are interested in joining my next 30 day group that will start on November 28th message me for details.

Week 2 Meal Plan

I was sick last week with a cold. But I did well with sticking to my meal plan. My first week I was having sugar withdraws and mild headaches and I was tired. All part of the whole30 experience. As of today I do feel good and ready to tackle my second week. I thought I would share my week 2 of whole30 meal plan with you. Now I know they say no Shakeology but that would be like asking me to stop taking my vitamins. I made the choice to continue with shakeology and I am glad I did. Because getting use to 3 meals a day is a change from 6 so that extra snack helps me from feeling hungry. I will also be starting our newest workout from beachbody Core De Force tomorrow and I am so excited to be opening a Test Group which will start on the 7th of November. In this group I will basically walk you through everything you need to know about the program. How to navigate the meal plan, I will give you recipes, tips, daily accountability and support so that you start and finish the program to get …

Quick and Easy Frittata Recipe

For the past week I have been trying out the whole30 meal plan and I am really enjoying it.  Here is my version of the frittata recipe.  If you want to check out The Whole30: The 30-Day Guide to Total Health and Food Freedom ( see link below ) Enjoy

Quick and Easy Frittata Recipe Ingredients 6 large eggs, beaten1/4 tsp sea salt1/4 tsp black peppers1/2 small onion, diced4 oz mushrooms, sliced (I like shiitake but use what's on hand)Fresh veggies (spinach, broccoli, kale ) 2 large tomato1 clove Garlic3 Tablespoon gee or any healthy fat. Instructions Use Broiler at 500 or HighIn a large bowl, beat the eggs together with salt and pepper. Set aside.In a large cast iron skillet over medium high heat, saute the onions, garlic, tomatoes use one de-seeded tomato  ( if using broccoli add) until it's cooked through.Add mushrooms and saute until they are softened and slightly tender.Stir to combine.Pour the egg mixture into the skillet, stir the ingredients to combine.

Fit Tip Tuesday

Don't allow the thought of celery to take you over the deep end when it comes to staying on track with your daily calorie intake. This green stock will give you the satisfaction of snacking without the extra calories.    Did you know that one cup of chopped raw celery has only 16 calories and 1 large stalk has only 10 calories. if you are cooking it will have around 27 calories per cup. Where the challenge come in are the extras that you might add to give it flavor but depending on what you use it can help or harm. I like mine with One tablespoon of almond butter and I count this has one of my daily fats. You do need to take into account that almond butter has 100 calories, 10 grams of fat, 2 grams of protein, 4 grams of carbohydrates and 1 gram of fiber. Based on a 2,000-calorie diet, it also provides 10 percent and 8 percent of the daily values for magnesium and phosphorus, respectively, as well as 4 percent each of the daily values for calcium, iron and zinc. Almond butter als…

Chicken Cacciatore

4 tablespoons ghee butter 1 pound chicken breast ( skin off )
½ teaspoon salt
½ teaspoon black pepper
½ onion diced
½ red bell pepper, finely diced
1 cup mushrooms, sliced
2 cloves garlic, minced
1 tablespoon capers, drained
1 14.5-ounce can diced tomatoes
1 cup chicken broth or water
1 tablespoon fresh parsley

IN a large skillet with high edges, heat 2 tablespoons of the ghee butter over medium-high heat, swirling to coat the bottom of the pan. Season the chicken with the salt and pepper and place in the pan. Sear the chicken until golden brown, about 3 minutes on each side. Remove the chicken from the pan and set aside.

With the same pan still on medium-high heat, add the remaining 2 tablespoons of ghee butter, onions, and peppers and sauté for 2 to 3 minutes, until the onion becomes translucent. Add the mushrooms and continue to cook, stirring for 2 minutes. Add the garlic and stir until aromatic, about 1 minute. Add the capers and diced tomatoes.

RETURN the chicken to the pan and cover everythi…

Quick & Easy Cabbage and Broccoli Slaw

We all have busy lives so when I found a way to make dinner a little easier and healthy I was so excited and wanted to share with you.  This easy and healthy slaw can be served with any dish or bring it to your next potluck.

I start off with a bag of cabbage and bag of broccoli slaw

In a medium size bowl add

1 Bag Cabbage 
1 Bag Broccoli slaw

In a small bowl whisk together the following:

1 cup greek yogurt
2-4 garlic cloves minced
1 green onion

2 tablespoons EVO
3 tablespoons Raw Apple Cider Vinegar 
1 lemon
Salt ( to taste )

( Salmon Recipe )

Easy Baked Salmon

The richest, fatty fish like mackerel, bluefish and wild salmon are vital sources of omega-3 fatty acids, nutrients that can support cardiovascular health. The American Heart Association recommends getting at least two servings of fatty fish a week//

Here is an easy oven baked recipe for you.

2 salmon fillets ( 5 o each ) skin removed
pinch of salt
1/2 teaspoon pepper
1-2 garlic cloves
1 lemon
Basil ( a few leaves )

Preheat the oven to 450. Line a baking sheet with parchment paper. Drizzle the cooking fat over the paper and spread with a brush or your fingers to coat the paper.

place the salmon skin-side down on the parchment paper. Season the salmon evenly with the salt, pepper and garlic.

Bake salmon for 12-5 minutes and be sure that it is fully cooked, the thickest part of the fish should not loo raw, wet or feel spongy when you try to flake it. Server with lemon wedges and top with basil.  I served with Healthy Coleslaw

3 Weeks Free Yoga!

I was never a big fan of yoga, mainly because I would go to a class and see others with slim toned bodies. These people could twist and turn in ways I thought were impossible. From time to time, I would take a class and feel great but honestly, I just didn’t feel comfortable doing the pose as a beginner and no real instruction was provided by the class lead. I would only do the two poses I knew well; downward dog and cat/cow. When Beachbody said they were coming out with a 3 week yoga course, I was a bit skeptical and decided to give it a try. I am totally impressed! The program is only 21 days, 30 minutes per day. You start out with a foundation week where you will learn how to hold a pose correctly and it’s great for beginners. So why wouldn’t you want to enhance your performance? This is a great opportunity to add yoga to your training and help prevent injury. Yoga will help improve flexibility, core stabilization and strength while helping with recovery after workouts. And you ca…

Make ahead prepping Tips

Starting prep a little early. Meal plan for the week is complete and starting my prep by cutting up veggies for easy grab and go.
Time saving tips! Cut up onions and bell peppers put in freezer bag and store in your freezer and use them as needed.

Remove Kale from stems and put in airtight bag. Great to use with morning eggs . Juicing or afternoon salads.

Cut celery lengthwise and then in half to make celery sticks store them in a container with some water to keep fresh.. These are great as a snack with almond butter. Don't toss the ends store in bag and use for juice or soup.

Roasted Veggies

These Roasted Veggie are easy to make and store well.  I will make a batch for dinner and then use the leftovers for lunch the next day.  You can use any root veggies that you like.  Enjoy

1 small butternut squash, cubed1 red bell peppers, seeded and diced1 sweet potato, peeled and cubed1 Yam1 red onion, quartered 3 small Beets 1/2 Cauliflower

Meal Plan

Here is my meal plan for the upcoming week if you would like to check out what I will be eating.
KEEP IT SIMPLE!  You can find some of the recipes here on my blog.

Healthy snack ideas for you!

Grapes Low fat string cheese. 
12 Strawberries  Raw unsalted cashews 
Carrots  Cucumbers  1 tbsp skinny hummus. 
2 whole wheat rice cakes (no salt added)  1 tbsp all natural pb (look at the label it should say dry roasted peanuts only)  1 tbsp raisins on top 
1 cup plain greek yogurt, blueberries. 
1/2 cup cottage cheese and a handful of fresh berries. 
1 banana with 1 tbsp all natural almond butter 
1 apple with 1 tbsp almond butter. 
Roasted chickpeas
Banana and nut butter
Avocado, hummus on toast
Nuts and raisins
Cherry tomatoes
Hard boiled eggs
Oh and of course my favorite meal of the day....SHAKEOLOGY!  It's either a meal or a snack each day!  Quick and easy, no thought required!  Just blend and Go!

If you ever need help with meal planning please email me and I'd love to sit down with you and come up with some healthy alternatives!  This is my passion and I love helping other people!

You Are Invited

The Magic Pill Is Sweat and Intensity! 

Would you believe that you can make some serious changes in just 4 weeks Without pills? No Joke! 

When it comes, Summer Survival it can be a big challenge with the hot weather, cold beer & ice cream. Summer life can easily knock you upside the head if you let it. Don’t be THAT girl! 

You are Invited to join me for 4 weeks for some summertime accountability! The group will begin on the 18th of July! 

-no counting calories or points. 
-no treadmills or wandering aimlessly around the gym! 

I'm looking for an exclusive group of women who want to gain BODY CONFIDENCE by doing this incredible, PROVEN, 30 minutes a day fitness & nutrition program with me!!!

-I am going to walk you through how to meal plan and prep
-How to cut the cravings, proper portion size
-Increase the nutrient density of your food
-Handle temptations, get into a healthy mindset
-Eating out at restaurants and traveling
-Plus you get to eat at least 1 cheat meal a week and still rea…
Happy Friday!!  It's the 4th of July weekend and of course, that just throws a wrench into any healthy eating plan.  Even the most disciplined and dedicated people can get a little unfocused when there is an abundance of temptations in front of you!  

So the one rule of thumb is this, you don't have to be super strict {unless you want to be} but you do have to set some parameters!  Follow the 80-20 rule which means that 80% of your week you are on track and 20% you enjoy within healthy limits.  

We will be having friends over and heading to the local parade and enjoying some fireworks as well.
I know that I don't want you to undo all your hard work on the weekends!  So here are my tips and some great recipes to help you survive the 4th!  
1. Get yourself into a mindset of consistency.
It’s easy to slip into the state of mind that tells you the weekend is time to indulge. Stay on track by committing to eating the same healthy foods and portion sizes as during the week. 2.  Don…