Saturday, September 16, 2017

Slow Cooker Burrito Soup





349 Calories PER SERVING


  • Directions

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Monday, September 11, 2017

Garden Tomato Soup


  • 2 pounds diced tomatoes
  • 1 onion
  • 1 stalk celery
  • 1 carrot
  • 8 cloves garlic
  • 2 tablespoons butter
  • 1 tablespoon coarse sea salt, plus more to taste
  • 3 tablespoons tomato paste
  • 1 tablespoon sprouted flour
  • 4 cups vegetable stock
  • 2 sprigs fresh thyme
  • 1 bay leaf
  • 1/2 cup raw cream
  • fresh ground black pepper, to taste


  1. Place a pot of water on the stove and let it come to a rolling boil. Place your bowl of ice water next to the stove, so it is easily accessible.
  2. Using a sharp knife, slice a shallow X into the bottom of the tomato (opposite the stem side). Gently place the tomatoes into the boiling water for 20-30 seconds, but no longer.
  3. Remove the tomatoes immediately from the boiling water using a slotted spoon and submerge in ice bath. Now the skin should slide off fairly easily. Once peeled, coarsely chop and set aside.
  4. Chop the onion, celery, and carrot, coarsely. Mince the garlic.
  5. In a large saucepan over medium heat, add butter, onion, celery, carrot, garlic and salt. Sauté until soft, about 10 minutes.
  6. Add tomato paste, and cook, stirring, until lightly caramelized, about 3 minutes.
  7. Sprinkle in flour and cook about 2 minutes more.
  8. Add stock, thyme, bay leaf, and tomatoes, and simmer on medium-low for about 30 minutes.
  9. Remove from heat, remove thyme and bay leaf, and puree with an immersion blender. If you need to use a standing blender, blend in small batches to avoid burning yourself with exploding hot soup. Stir in raw cream, and season with salt and pepper. Serve.


Thursday, September 7, 2017

Intermittent Fasting for women

First off, you may have no idea what intermittent fasting even is, so let me explain. The process of intermittent fasting involves restricting the eating period to an 8-10 hour window, so that you are going between 12 and 16 hours or more with absolutely no food in your system. Water, herbal tea, and black coffee are fine, however.

While this may sound really difficult to achieve, especially if you are someone who likes to eat at night, consider this: If you normally have dinner at 7pm and don’t eat anything until 10am the next day, you are already doing it, because you are going 15 hours without food. Basically cutting out that late night snack might be all you need to make intermittent fasting a part of your routine.
Chances are if you are health and fitness savvy, you’ve heard of intermittent fasting and its benefits for fat loss and overall health.
But did you know that, if you’re a woman, fasting could lead to hormonal imbalance and could lead to fertility issues? Here, we’ll discuss the best ways for women to enjoy the positive aspects of intermittent fasting without putting their health at risk.
 An intermittent fast is a brief fast where, for 12–16 hours or more, you don’t eat anything except water (a few exceptions apply). And while that may sound incredibly difficult to achieve, you might already be fasting without knowing it if you eat dinner at, say, 7 p.m. and break your fast in the morning between 7—10 a.m. — and if you only have water and black coffee or tea between. 

  • Increases energy
  • Improves cognition, memory and clear-thinking (1)
  • Makes us less insulin resistant, staving off fat and insulin related disease by reducing levels of circulating IGF-1 and increasing insulin sensitivity without lowering the resting metabolic rate (2)
  • May improve immunity, lower diabetes risk, and improve heart health (3)
Increases production of brain neurotropic growth factor — a protein that promotes neuron growth and protection — making us more resilient to neurological stress and thus staving off neurodegenerative diseases 

  intermittent fasting can cause hormonal imbalance in women if it’s not done correctly. (5) Women are extremely sensitive to signals of starvation, and if the body senses that it is being starved, it will ramp up production of the hunger hormones leptin and ghrelin.
So when women experience insatiable hunger after under-eating, they are actually experiencing the increased production of these hormones. It’s the female body’s way of protecting a potential fetus — even when a woman is not pregnant.
Of course, though, many women ignore these hunger cues causing the signals to get even louder. Or, worse, we try to ignore them, then fail and binge later, then follow that up with under-eating and starvation again. And guess what? That vicious cycle can throw your hormones out of whack and even halt ovulation. 
In animal studies, after two weeks of intermittent fasting, female rats stopped having menstrual cycles and their ovaries shrunk while experiencing more insomnia than their male counterparts (though the male rats did experience lower testosterone production). (6) Unfortunately, there are very few human studies looking at the differences between intermittent fasting for men and women, but the animal studies confirm our suspicion: Intermittent fasting can sometimes throw off a woman’s hormonal balance, cause fertility problems and exacerbate eating disorders like anorexia, bulimia and binge eating disorder.

  I don’t believe I’ve found a one-size-fits-all approach to nutrition and weight loss. What works for one person may not work for another. That’s why I believe it’s so critical to listen to your body to determine what feels best and is sustainable for you, despite how popular an approach may be, from juice cleanses and detoxes to “caveman” versus vegan diets.
Regarding one strategy that’s currently trending, intermittent fasting, I’ve seen very mixed results. Many men, particularly those who struggle with excess weight and conditions like diabetes or metabolic syndrome, have reported positive results with this semi-fasting approach. But for many women , any type of fasting—whether it be overnight for 16 hours every night, or capping calories at 500 two days a week—has seriously backfired. If you’re thinking of giving it a try, here are four potential unwanted effects to consider.

Rebound overeating

Limiting food intake to just eight hours each day or severely restricting calories a few days a week are two popular fasting approaches. I’ve seen both lead to intense cravings, preoccupation with food, and rebound binge eating, particularly for women.
Some who attempted to cut off eating after 4 p.m. (with the intention of eating again at 8 a.m.) have told me that after hours of lingering thoughts about food, or watching other family members eat, they just couldn’t take it anymore, and wound up raiding the kitchen and eating far more than they would have on a typical night. Others, who attempt to eat no more than 500 calories a day two non-consecutive days each week, often begin daydreaming on fasting days about what they can eat on non-fasting days, and end up eating decadent goodies more often, like baked goods, pizza, chips and ice cream.
The lesson: even if this tactic has worked miracles for a friend, co-worker, or family member, if it leaves you in a food frenzy, it’s not the best approach for you.

 Poor sleep

I’ve tried intermittent fasting myself, and like clients and others I’ve talked to, it interfered with my ability to fall asleep and stay asleep. This effect can not only wreak havoc with daytime energy, but a plethora of studies have shown that sleep length and quality are strongly associated with weight control.
Too little sleep has been shown to increase hunger, up cravings for sweet and fatty foods, reduce the desire to eat healthy foods like veggies, and trigger excessive eating overall and weight gain.
For these reasons, I don’t believe that fasting is an optimal strategy for many people. In fact, some clients have told me they got out of bed at 3 a.m. after waking up, and you guessed it, wound up either eating, drinking alcohol, or both, in order to fall asleep—not a good recipe for weight loss or wellness. 
 Fewer nutrients
As a nutritionist, one of my biggest pet peeves with fasting is that I’ve seen it compromise overall nutrition by limiting the intake of veggies, fruit, even lean protein and healthy fats, which are strongly tied to keeping metabolism revved, boosting satiety, and reducing inflammation—all critical for weight control. I think this is especially the case when people become focused on calorie counts rather than food quality.
If you do decide to try intermittent fasting, or even a modified version, make every morsel count by sticking with naturally nutrient rich whole and fresh foods rather than processed “diet” products.

Muscle loss

Unfortunately, fasting doesn’t trigger your body to break down only your fat reserves. While that would make weight loss so much easier, metabolism is a bit more complex. Your body burns a combination of fat and carbohydrate and after about six hours or so, when carbohydrates aren’t being consumed and your body’s “back up” stores in your liver have been depleted, you begin to convert some lean tissue into carbohydrate. The ratio of how much fat to muscle you lose may vary depending on your body composition, protein intake, and activity level, but again, this is where I’ve seen women and men experience different results.
Research shows that in postmenopausal women, a higher protein intake is needed in order to lose less muscle mass (not offset the effect completely), but many women tell me that when they fast they crave carbs, which may lead to a loss of muscle while maintaining body fat—the opposite of their intended goal. Bottom line: again, think through what feels good and in sync with your body’s needs, and remember, sustainability is key!

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Healthy Homemade Mayonnaise And Ketchup


  • 1 organic, pasture-raised whole egg
  • 1 tsp. organic Dijon mustard
  • ¼ + 1/8 tsp. fine Himalayan salt
  •  1 cup coconut oil
  • 1¼ tsp. organic apple cider vinegar

  1. In a small food processor, mix the egg, mustard and salt with the processor still running; add the coconut oil, drop by drop, until the mixture begins to thicken.
  2. Without stopping the machine, add the remaining oil in a thin stream.
  3. When the oil has been incorporated, slowly add the cider vinegar. Adjust the seasoning to taste.
  4. The mayonnaise will keep three to five days in the refrigerator. Note that this recipe can be halved — to divide an egg when cutting a recipe in half, first beat the egg, and then measure out half of the egg. Save the rest for another use.


  • 6 oz. organic tomato paste
  • ¼ cup organic honey
  • 1 tsp. fresh lemon juice (a squeeze)
  • ¼ cup water (you can add more if you want it runnier)
  • ¾ tsp. Himalayan salt
  • ¼ tsp. onion powder
  • 1/8 tsp. garlic powder

  1. Whisk the ingredients together and add to a small saucepan over medium heat.
  2. Reduce heat to a simmer and cook for 20 minutes, stirring often. Let cool.
  3. Store in a glass container or jar. Remember that this ketchup doesn’t contain preservatives so it won’t keep as long. It will keep for up to two weeks in the fridge.


Monday, August 28, 2017

How to Make Smoothie Shake Cups

 Coconut Green Smoothie Cups

 Apart from chugging it straight up, coconut water is a great addition to smoothies. But you don’t always want to take the time to gather up all the necessary ingredients and toss them into a blender. These coconut green smoothie cups are your answer to a hurry up smoothie. Simply blend up all the ingredients, freeze them in muffin cups and place them in a Zip-top bag for later use.

2 cups coconut water
1/3 cup almonds
2 cups spinach
2 celery stalks, chopped
1/4 cup fresh mint
1/2 orange
1 tablespoon honey
1/2 teaspoon ginger powder
Place the ingredients in the order listed in a blender container and whirl until smooth. Divide mixture among 12 muffin cups and freeze until solid. When ready for a refreshing drink, place 1 cup coconut water or regular water in a blender followed by two of the green cups and whirl. If you don’t have a powerful blender, you might need to cut the frozen smoothie cups into quarters first.
 recommend using silicon muffin trays when making frozen smoothie cups. Because they are non-stick and you can bend and twist them, extracting the frozen contents is a breeze. If using metal, you may need to place the bottom of the tray in warm water for a few seconds.

Thai Mango Shake Cups

2cups coconut milk
2 mangos
1/2 cup roasted peanuts
1/4 cup fresh mint
Zest of 1 lime
Juice of 1 lime
1-inch piece fresh ginger
1/4 teaspoon chili powder
Place all of the ingredients in a blender container and blend until smooth. The mixture should be nice and thick.
Divide the mixture among 12 standard sized muffin cups and freeze until solid, about 4 hours.
Unmold smoothie cups, place them in an airtight container, and return to freezer until ready to use. If you did not use silicon muffin cups or liners and are having trouble unmolding the frozen cups, try placing the bottom of the muffin tin in warm water for few seconds, being careful not to thaw the contents.

When ready to make a smoothie, place 1 cup liquid of choice and 2 smoothie cups into a blender container and blend until smooth. For most blenders, its best to carefully slice the smoothie cups into halves or quarters first before placing them in the blender container. 

Java Chocolate Smoothie Cups


3 cups strongly brewed coffee, cooled
2 bananas
1/2 cup chocolate hemp protein or other protein powder of choice
1/2 cup almonds
1/3 cup pitted dried dates, chopped
2 teaspoons vanilla extract
1 teaspoon cinnamon

Place coffee, bananas, protein powder, almonds, dates, extract and cinnamon and in a blender container. Turn blender onto its low setting and process for 20 seconds. Switch to the high setting and blend until dates and almonds are pulverized, about 1 minute.

Divide mixture among 12 medium sized muffin cups. Place trays in the freezer and freeze until solid. Unmold coffee cups and store in the freezer in a zip-top bag.

When it comes time to make a smoothie, simply place a couple of frozen coffee cups in a blender along with about 1 1/2 cups liquid (I use 1 cup milk and 1/2 cup water) and blend until smooth. If your blender does not have a lot of power, you may want to carefully slice the frozen cups into halves or quarters before blending.  RECIPES FROM

Get More Collagen in Your Diet For Healthy Young Skin

I’ve noticed a big difference in my skin, hair and nails since I started supplementing collagen, and I’m always looking for more ways to incorporate more collagen into my diet.
So what is collagen exactly and how can we get more of it?
Here’s a brief explanation of what collagen is, plus some ways to get more of it into your diet, how to naturally raise your levels of collagen, and things to avoid to preserve it from breaking down.

What is Collagen?

Collagen makes up about one quarter of the protein in our bodies. It’s found in our muscles, bones, and tendons, and is basically the glue that holds us together. It’s what keeps our skin nice and plump, but as we age, the collagen and elastin in our skin break down. This leads to sagging and wrinkles–something we want to avoid if we want to keep looking young.

Foods to Help You Get More Collagen in Your Diet

Eggs are a good source of collagen – just be careful not to overcook them.
Grass fed meats and wild salmon provide amino acids and the omega 3 fatty acids help reduce inflammation and protect and feed our cell membranes.
Leafy green vegetable and fruits provide antioxidants, such as Vitamin C, to protect our cells and to help build collagen.
Nuts and seeds provide essential minerals, such as manganese and copper, to help build collagen.
Bone broth. When you cook bones, the collagen becomes cooked and turns into gelatin. Bone broth is recommended for reducing inflammation, healing a leaky gut, and more. We’re not talking about the kinds you buy in boxes at the store. There are some companies selling real bone broth, but it tends to be expensive. It’s cheaper and healthier to make your own. See the bont both diet bone broth

Collagen Supplements

A healthy diet is the best way to help you maintain your collagen, but it’s hard to get everything we need from our diet sometimes and most people don’t have time to make bone broth. That’s where supplementing collagen can help.
Here’s some possible benefits of supplementing with collagen:
  • It supports bone and joint health and builds connective tissue
  • It improves elasticity and moisture levels in the skin
  • It improves sleep quality
  • It supports hormone balance
  • It’s good for digestion and can help repair leaky gut
  • It helps repair muscle tissue, reduces inflammation and aids recovery
  • It reduces cellulite and prevents stretch marks
  • It promotes healthier, stronger hair and nails
  • It supports healthy teeth and gums
Studies have found that supplementing with collagen is helpful, such as this study that says it’s beneficial to the skin.
You can buy collagen supplements in pill form, but I haven’t tried them as they’re either too expensive or of questionable quality.
For an extra boost of collagen in the morning, I add a scoop of Upgraded Collagen Protein to my Bulletproof® Coffee.  It’s virtually tasteless and dissolves easily so you can add it to hot or cold drinks (like smoothies), bake with it and add it to sweet or savory dishes.  It contains the amino acids glycine, proline, hydoxyproline needed to manufacture our own collagen. Unless you’re eating things like organ meat and connective tissues, it’s hard to get enough of them through your regular diet.
Try to pair your collagen supplement with Vitamin C to help your body convert it into a usable form.

5 Things that Deplete Collagen

  1. Stress: Stress produces the hormone cortisol that helps break down collagen.
  2. Sugar: Besides being bad for us in so many other ways, sugar breaks down collagen in the skin through a process known as glycation, which leads to wrinkles and sagging.
  3. Lack of exercise: Exercise helps boost your metabolism and helps with collagen production. Try to get some kind of movement in every day.
  4. Too much sun: A little sun every day is good for us because it helps make hormones such as Vitamin D, but, as we know, too much is bad for our skin. Cover up or wear a sunscreen if you’re going to be out in the sun for an extended period of time.
  5. Smoking: The chemicals in tobacco help break down the collagen in skin.
The next time you think about going to the dermatologist for expensive injections or laser treatments, try the above suggestions first and add the below collagen power to your diet.


Sunday, August 20, 2017

How the Ketogenic Diet Works





Understanding How the Ketogenic Diet Works  

There is a lot of talk lately about the ketogenic diet. What is interesting, is that this diet is not new. Originating back in the 1920’s, this very low-carbohydrate diet was originally used as a treatment for epilepsy.  Today, the ketogenic diet has become popular for weight loss, however, it is not right for everyone.

To better understand how the ketogenic diet works, we first need to know how macronutrients – carbohydrates, proteins and fats – are broken down by the body for energy.  Carbohydrates are broken down into glucose which is either used immediately as energy or stored as glycogen or fat which can be used later for energy.  Protein is broken down into amino acids, of which 50% are stored as glycogen or fat which can also be used later for energy. Fats, on the other hand are broken down into fatty acids and stored as triglycerides.
A typical diet consists of approximately 50% carbohydrates, 25% protein and 25% fat.  However, the ketogenic diet consists of approximately 5-10% carbohydrates, 10-20% protein and 80 – 90% fat, in addition to avoiding specific foods altogether. With a limited supply of glucose, which is a primary fuel for the brain, the body kicks into starvation mode and begins to breakdown fatty acids to produce ketones  as an alternate source of energy, thus creating a state of ketosis.  Since the brain needs a constant supply of energy, the body will continue to break down fat to survive, hence the weight loss.

What foods are included in the Ketogenic Diet?

Here are examples of common foods you would eat on the ketogenic diet. (This is not a complete list.)
Fat: avocado, coconut milk or oil, olive oil, nuts and nut butters, bacon, egg yolks, butter, heavy cream, cheese
Protein: meat, poultry, seafood, eggs
Carbohydrates: leafy greens, asparagus, cabbage, celery, zucchini
Off Limits: fruit, grains, legumes, sugar, processed foods

Benefits and Drawbacks of the Ketogenic Diet

As with most dietary approaches, there are benefits and drawbacks to the ketogenic diet. Keeping in mind that everyone is different and results may not be the same for everyone.  Benefits may include weight loss, blood sugar control, lower triglycerides and improved overall cholesterol.  However, the long-term safety of the ketogenic diet is still to be determined. Forcing the body into a state of ketosis can create side effects, including abnormally high levels of uric acid, which can cause painful conditions, such as gout and kidney stones. Very low carb diets have also been associated with adverse metabolic and emotional effects   Medical professionals suggest using caution with a ketogenic diet and be sure a physician is monitoring specific metabolic parameters such as thyroid, sex hormones, and mineral metabolism
Take control and upgrade your body, mind, and your life at 
 .If you want to learn more about how the ketogenic diet works, explore these links:


Tuesday, August 15, 2017

What Does It Mean To Be Gluten Free?

What Does It Mean To Be Gluten Free?
These days, more and more food manufacturers are providing gluten-free alternatives of their products, from bagels up to pasta. However, the prevalence has led to a lot of misconceptions. The term “gluten free” is widely linked with being healthy, but often in the sense of a dieting fad. Not everyone stops to think about what gluten free really means and why individuals should or should not eat certain foods.

So, What Does it Really Mean to be Gluten Free? 


Gluten pertains to the protein found in rye, wheat, and barley and the cross between barley and wheat known as triticale. There are individuals who truly need to follow a gluten free diet for the sake of their health, such as those with celiac disease; for these people, gluten can result in damage to the lining of small intestines. But the vast majority of people have no problem digesting gluten.
Being gluten free means eliminate gluten foods or products from your diet. Following any type of diet is challenging but adhering to a gluten-free diet is even more difficult. But with patience, time, and some creativity, you can find ways to effectively substitute gluten free products and still enjoy the taste of your food. If you are following the advice of a doctor for any type of gluten-sensitive disorder, then you should also consult a nutritionist to help you plan your meals.
Many foods are naturally gluten-free, such as nuts, vegetables, fruits, fresh meats, and some dairy products. To be gluten free means avoiding bread, desserts, pasta, cereal, beer, and many other foods on an extensive list.

Can Anyone Really Go Gluten-Free?  


There is really no serious danger in eliminating gluten. However, if you are eliminating a particular ingredient, take some precaution and be careful in replacing this ingredient. Experts recommend sticking to foods that are naturally gluten-free like vegetables, fruits, lean proteins, and dairy. However, double check labels for sugar and sodium content.
Experts also recommend paying close attention to your fiber intake; a diet loaded with vegetables, fruits, quinoa, and many other non-gluten grains should do the trick. Individuals are also advised to take multivitamins to ensure that they are getting sufficient vitamin D.
Being Gluten Free Is Not Just About Giving Up Pasta and Bread
Gluten shows up in unexpected places, like in foods containing soy sauce, which often contains hidden traces of wheat. Gluten is also found in potato chips, hot dogs, candy bars, lunch meats, prepared eggs, and salad dressings. Since the lists of ingredients do not usually include the term “gluten,” it can be tricky to spot unless package specifically indicates that it is gluten free.
You want to avoid things that say, “malt flavor” or “malt extract.” Experts have also found gluten in rye, barley, wheat, and brewer’s yeast. Even if these foods are labeled with “gluten free,” they might contain gluten due to cross contamination.
If you are considering removing gluten from your diet, it is best to speak with an expert, regardless of what your reasons are. Avoid self-diagnosis; it is always recommended to consult with a healthcare professional before starting a gluten free diet. 

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What is Leaky Brain Syndrome?

What is Leaky Brain Syndrome?
Your brain houses your memories, your communication and language skills, and your ability to move your body. It also controls automatic functions such as breathing, body temperature, and heartbeat. Your brain is one of the most vital parts of the body, performing important functions, and it needs serious protection.
Despite the brain’s incredible superpowers, there are instances when the brain, as well as the Blood Brain Barrier—or BBB—is compromised. Leaky brain happens when the protective BBB is breached and naturally occurring substances cross through the walls of the vessels to the brain.
What are the Symptoms of Leaky Brain Syndrome?
The following are common signs of Leaky Brain Syndrome:
A headache is one of the common signs of a leaky brain. The headaches are unexpected and severe. Studies also revealed that pain associated with these headaches is more intense especially when a person is standing.

Cognitive Decline
This includes memory loss and can happen for various reasons, such as from blood brain barrier dysfunction. Studies have revealed that this dysfunction can contribute to the cognitive decline that is often observed in individuals with Alzheimer’s disease and dementia.
Chronic Fatigue
Leaky brain syndrome can lead to tiredness that does not go away even with rest or sleep. It has been discovered that the change in BBB’s permeability may resemble the continuing symptoms and signs of chronic fatigue syndrome.
The breakdown in BBB is often observed in patients with serious psychiatric illnesses, such as schizophrenia and depression.
Causes of Leaky Brain Syndrome
If you are suffering from leaky gut, you are more prone to leaky brain syndrome. Things such as gluten and other known food allergies that damage the villi of the small intestine may eventually damage the blood brain barrier, too. Drug and alcohol abuse also poses risks to BBB permeability.
Infections, environmental toxins, and stress also take their toll on the blood brain barrier. There is a substance in the body known as Zonulin that determines the brain and the gut's permeability. Studies revealed that consuming gluten tend to increase Zonulin levels within the body, resulting in elevated permeability on both barriers. This is also common for individuals with gluten sensitivities to develop both leaky brain and leaky gut.

In order to effectively treat leaky brain, it is important that any issues concerning the gut are addressed due to the connection between the brain and the gut. Gluten must be eliminated from your diet since this increases the permeability of tight junctions, resulting in a broken down BBB.  Food sensitivities are often linked to the inflammation.
Many individuals suffer from leaky brain syndrome.  If you are at risk for developing this, you need to protect your brain. You should embrace a healthy lifestyle and engage in activities that promote ideal mental health. If you have been diagnosed with leaky brain syndrome, however, there are many effective treatments today that you can consider. 

Friday, August 11, 2017

Healthier Alternatives to Cereal

Healthier Alternatives to Cereal

Breakfast is the most important meal of the day. But did you know that despite cereal flooding the shelves at your supermarket, cereal isn’t as healthy as marketing makes it out to be? Unless you are eating good quality muesli each morning with some fruit, then cereal is not going to be giving you the nutrition you need to set your day off on the right foot.

I’ve compiled a list of easy, fast and healthy breakfast ideas that don’t include the cereal box so that your next breakfast can be a nutritious one.

Mini Frittatas
These are basically mini omelets that are baked in a muffin tray. You can eat them hot or cold, depending on your mood. You can also add in other healthy foods like vegetables, cheese, or meats. Simply whisk some eggs, add a dash of milk or water, chopped veggies and bake for 10-15mins. Easy right?

Breakfast Quesadillas
This only takes a few minutes in the skillet to cook and is great for using leftovers. Cut up some greens, beans, roasted potatoes, leftover meats, anything you’ve got will work. Grab a wholewheat wrap add your ingredients to half and fold over while cooking. The best part is that it’s super healthy for you!

Biscuits or Muffins
These are pretty great because you can add in all sorts of things to make them even more healthy and tasty. You could use mashed banana instead of sugar or raw cacao instead of chocolate chips. Some of the things I like to add in are nuts, seeds, and fruits like blue berries.

Muesli is great for the summer time when it’s too hot for things like a hot bowl of oatmeal. Raw oats, fruit, and nuts are very filling and can be soaked in nut milk overnight to make a cold breakfast that’s ready to help you beat the heat of the summer’s day.

Smoothies are very healthy for you, but it can be tricky to make sure they fill you up until your next meal. Try adding some dry oats, nut butters, or avocado for more protein and belly filling power! You can actually make these the night before by putting the ingredients
into a bag or container and store in the fridge. When you wake, add it all to the blender, pour into a glass and off you go!

Baked Oatmeal
Baked Oatmeal is really great for grabbing on the go. If you make it on Sunday night, you can pack into a little container and it will be great for breakfast all week long! You can eat it cold or hot that will take just seconds to make. You can also add in some fruits, nuts, and even chocolate for different flavors.

Breakfast Bar
You need to be very careful with pre made bars. Some of these bars say they are healthy when they are really packed full of sugar. I like to make my own instead so that I can make sure I am eating only the healthiest ingredients. So, instead of adding sugar, try adding some nuts, oats, mashed banana or dried fruit. Those ingredients will guarantee it tastes great and be healthy for you too!

Eggs and Veggie Soldiers
These are soft boiled or poached eggs with vegetable sticks as soldiers. They are an amazing and healthy meal that’s also easy and fast to make.

Surprise’ Plate
Like the Breakfast quesadillas, these are great for using leftovers. You can add in fruits, veggies, meat, cheese, olives, dried fruit, and/or nuts to make whatever surprise you’d like to see on your plate in the morning. Think of it like a snacks plate or nibbles platter where you can have a mini buffet of food on your plate.

Now, that you have some great new ideas for eating healthy at breakfast time, there is no reason to skip the most important meal of the day. Whether you are in a rush or have plenty of time to cook up a hearty meal, you’ve got plenty of healthy options to choose from that will make sure your body gets the nutrients it needs to make it through the day.

Monday, August 7, 2017

Low-Calorie Salad Dressing Recipes

Healthy “French ” Dressing


1/2 cup tomato juice
2 tablespoons lemon juice
1 tablespoon onion, finely chopped
1 tablespoon green bell pepper, finely chopped
1/4 teaspoon salt
1/8 teaspoon black pepper


Combine all ingredients in a jar. Cover and shake well before using.


6 calories, 0 grams fat, 2 grams carbohydrates, 0 grams protein per serving. This recipe is low in fat.
   (including Weight Watcher's Points ®, cholesterol, sodium, vitamins, and diabetic exchanges)

Creamy Balsamic Salad Dressing
  • ¼ cup balsamic vinegar
  • 1 tablespoon light soy sauce
  • 1½ tablespoon Dijon mustard
  • 1½ tablespoon honey
  • 3 tablespoons nonfat Greek yogurt (may substitute regular nonfat yogurt but finished product will be a little different)
  • ½ tablespoon extra-virgin olive oil.
  1. Mix well. Store in refrigerator.
Makes 8 servings/2 tablespoons each.
Nutrition Information
Calories: 62 Fat: 4 g Carbohydrates: 6  

  • Coconut Ranch Dressing

  • 1 cup mayonnaise
  • 1 cup coconut milk
  • 1 tsp dried dill
  • 1/2 tsp garlic powder


  1. Mix all ingredients together.
  2. Refrigerate for one hour before serving.
  3. Based on recipe from

    Strawberry Vinaigrette

  • 1/2 cup olive oil
  • 1/2 cup halves strawberries
  • 1 tsp or 1 packet dijon mustard
  • 2 tbsps balsamic vinegar
  • 1 dash salt
  • 1 dash pepper
  • 8 servings 1 packet steviea 


  1. To prepare, puree strawberries in a blender or food processor.
  2. Add vinegar, mustard, and seasonings. Blend, then add olive oil.
  3. Blend until creamy. Taste and adjust seasonings to taste.
  4. Note: Steviea amount depends on sweetness of strawberries, you might not need it. Based on a recipe from
5-Days of healthy clean meals with shopping list





Sunday, August 6, 2017

5 Day Clean Eating Challenge

       Are you ready to finally get on track with healthy

       eating (and actually stay there)


We all know what clean eating is all about. But actually doing it? That’s another story. 

What if you had a simple plan to get the junk food out and the healthy food in, even if your 
schedule is packed?

Get ready to make it happen with the
 FREE 5 Day Clean Eating Challenge!

I’m ready to eat clean! CLICK HERE! 

        Friend! I know you have tons of info about healthy eating already. But how often are the clean  
        snacks for work, the eight glasses of water per day, or the healthy recipe prep totally forgotten?
        the 5 Day Clean Eating Challenge comes with everything you need to jump-start your healthy  
        eating routine, regardless of how much time you DON’T have.
                                When you sign up for this FREE challenge, you get:
               1.  My 25-page e-guide loaded with tips for clean eating & a healthy mindset

               2.  A detailed shopping list to save you tons of time at the store 

               3.  A 5-day suggested meal guide for breakfast, lunch, and dinner so you don’t have to
                    wonder what to prepare. 

               4.  My Daily Clean Eating AND Clean Eating On the Go Checklists, to print out and post  
                    on the fridge or in the office so you can stay on track! 
       This is a NO WORRYING, NO WONDERING plan for
                   Clean eating when you have no time.

             You can make healthy eating happen and feel amazing even if you:
  •       Work a corporate 9-5
          Are raising a family of five
          Pull 14 hour days
          Live the crazy life of a solo-entrepreneur
          Or simply don’t have enough hours in the day

     The FREE 5 Day Clean Eating Challenge will show you how

    I’m ready to get started!  CLICK HERE!

              For questions, you can contact me at