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Foodie Friday – Easy Baked Meatballs


3-17-2013These meatballs are packed with protein and veggies, making it the perfect snack, breakfast, lunch or dinner. Make a quick batch on the weekend, and then enjoy throughout your week. Makes: 24 Meatballs


Here’s what you need…

  • 2 lbs ground pork
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground fennel
  • 1/4 teaspoon ground sage
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon garlic powder
  • dash of pepper
  • 2 teaspoons coconut oil
  • 2 cloves garlic, minced
  • 1 small onion, finely chopped
  • 2 celery stalks, finely chopped
  • 2 carrots, finely chopped
  • 1/4 cup pecans, finely chopped
  • 1/4 cup fresh parsley, finely chopped
  1. Preheat oven to 425 degrees F.
  2. In a medium bowl combine the ground pork with all of the spices. Don’t be afraid to get your hands dirty!
  3. Place a skillet over medium heat and warm the coconut oil. Add the garlic, onion, celery, carrots, pecans and parsley. Cook for about 3 minutes, until soft. Set the mixture aside to cool.
  4. Add the vegetable mixture into the ground pork and combine well. Use your hands to form golf ball sized meatballs.
  5. Place the meatballs in an oven-safe baking dish. Bake for 30 minutes, or until cooked all the way through.

Nutritional Analysis: 77 calories, 4g fat, 76mg sodium, 1g carbohydrate, .5g fiber, and 8g protein

Quick Tips – 3 More Flat Ab Tips

  1. Drink LOTS of water. Hydrate, hydrate, hydrate.
  2. Don’t skip your workouts, regardless of how busy you are. Make it a priority.
  3. Buy a gorgeous new bathing suit and hang it up where you’ll see it everyday. Talk about motivating!

Quick Tips – Good-Bye Excuses


It’s time to kiss your list of excuses for not exercising goodbye.

Replace that list of excuses with a list of all the reasons that you want to exercise.

Here are just a few…

  • It will make you stronger
  • It will make you happier
  • It will make you sexier
  • It will make you healthier
  • It will make you confident

Foodie Friday – Caramel Apple Upside Down Cake


3-10-2013Here’s a slice of cake that won’t mess with your brain chemistry. The wholesome and lightly sweet flavor will satisfy your sweet tooth and power your day with real energy.Servings: 20

Here’s what you need:

Caramel Topping:

  • 1/4 cup coconut oil, melted
  • 1/4 cup coconut crystals
  • 1/2 teaspoon ground cinnamon
  • 2 organic apples, thinly sliced and chopped

Apple Cake:

  • 1/3 cup coconut flour
  • 1/3 cup blanched almond flour
  • 1/4 teaspoon salt
  • 1/2 teaspoon baking powder
  • 2 teaspoons ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 5 organic eggs
  • 2 teaspoons vanilla extract
  • 1/4 cup pure maple syrup, grade B
  • 1/4 cup organic, full fat coconut milk
  • 2 Tablespoons coconut oil, melted
  1. Preheat oven to 325 degrees F. Grease an 8×8 pan with coconut oil.
  2. Caramel Topping: In a small bowl combine the melted coconut oil, coconut crystals and cinnamon. Pour into the prepared pan. Evenly sprinkle the chopped apples over the caramel.
  3. In a medium bowl combine the coconut flour, almond flour, salt, baking powder, cinnamon and nutmeg.
  4. In another medium bowl combine the eggs, vanilla, syrup, and coconut milk. Blend well.
  5. Add the wet ingredients to the dry ones, and then slowly mix in the melted coconut oil.
  6. Carefully spread the cake batter over the apples and caramel in the pan.
  7. Bake for 35 minutes. Remove from oven and cool for 15 minutes.
  8. Loosen the edges of the cake with a knife. Invert the cake by placing a plate over the top of the pan and then flipping it over.
  9. Slice, serve and enjoy!

Nutritional Analysis: One serving equals: 105 calories, 7g fat, 44mg sodium, 7g carbohydrate, 1g fiber, and 3g protein

Quick Tips – Wholesome Cravings


When you feel a trigger food calling your name, turn to these wholesome snacks and avoid a fitness relapse.

  • Organic, fresh fruit: It’s sweet and won’t ruin your diet like packaged candy.
  • Whole, roasted nuts: Sprinkle some sea salt on a handful of nuts and you won’t even want that bag of chips anymore.
  • Wholesome, home baked goods: When a piece of fruit just isn’t going to cure your cake craving, then make a wholesome, gluten and cane sugar free cake at home. The Caramel Apple Upside Down Cake below contains wholesome fat from coconut oil and almonds that will keep you satiated for hours. Stop back and check out Friday’s recipe for this one.

Identify and Avoid Trigger Foods


migraine-triggersIt happens to the best of us: you’ve eaten right and exercised hard for weeks, and then one slice of cake at a party sends you into a downward spiral of eating too much and exercising too little.

It’s common to experience temporary relapses back to unhealthy ways of eating and lack of exercise, especially while a healthy, active lifestyle is still new.

But what triggers these relapses? Finding out the answer to this question will equip you to avoid future relapses altogether.

Anatomy of a Trigger Food

Trigger foods come in all flavors and sizes, but nearly all contain one (or all) of the Big Three. 1) Salt, 2) Sugar, or 3) Fat.

Processed foods are the most powerful triggers. These foods are literally made with your brain chemistry in mind, factoring in the addictive qualities of salt, sugar and fat. When the desire for sweets feels unbearable your body is literally craving more.

That’s why one slice of cake can lead to an entire weekend binge.

To avoid a relapse, steer clear of packaged foods that are high in salt, sugar and fat. See the Wholesome Cravings tip below for snacks to eat when cravings strike.

When you do fall victim to a trigger food, use the following 3 steps to get right back on your feet, and back to eating and exercising right.

  1. Draw a line in the sand. Decide here and now that your relapse is over. Stop the self-destructive behavior and enlist the support from the important people in your life.
  2. Remove the triggers from your home. Clean out the pantry, the freezer and the stash under your bed. Get these unhealthy foods out of your home and out of your way. See these items for what they really are—obstacles that prevent you from getting what you really want out of life.
  3. Refocus your goals. Why were you eating healthy and exercising in the first place? Because you have goals. You have a vision of the healthy, fit body that you’re working to achieve. Focus your mind on your most desired goals and unleash your inner work ethic and determination.

I believe that it’s time for you to reap all the benefits of a fit and active lifestyle.

Call or email today and I will schedule a time to chat with you one-on-one to get you back on track with the quickest and most effective routine for your fitness goals.

Foodie Friday – Beef and Broccoli Dinner


3-3-2013Here’s a delicious weeknight dinner recipe that’s quick to throw together. With lots of fiber and protein, this is the type of meal that will help make your fitness goals a reality. Servings: 6


Here’s what you need…

  • 2/3 cup coconut aminos or low-sodium soy sauce
  • 1 1/2 Tablespoons fresh ginger, minced
  • 4 garlic cloves, minced
  • 1/2 cup filtered water
  • 1/3 cup pure maple syrup, grade b
  • 3 Tablespoons arrowroot starch
  • 2 Tablespoon Olive oil, divided
  • 1 bunch green onions, chopped
  • 4 cups organic broccoli, cut into small pieces
  • 1.5 lbs grass-fed flank, skirt or minute steak, cut into very thin strips
  1. In a medium bowl combine the coconut aminos, ginger, garlic, water, syrup and arrowroot. Set aside.
  2. Heat 1 tablespoon of the olive oil, on high, in a large skillet or wok. Add the green onions and broccoli, saute for 5 minutes. Remove from skillet.
  3. Heat the remaining 1 tablespoon of olive oil and stir-fry the steak until almost done, about 4 minutes.
  4. Return the veggies to the skillet and add the sauce. Heat until the sauce boils and thickens, about 3 minutes. Serve and enjoy.

Nutritional Analysis: 371 calories, 14g fat, 684mg sodium, 15g carbohydrate, 2g fiber, and 34g protein

Quick Tips – 5 Quick Fitness Tips

  1. Be Consistent: exercise at least 3 times each week.
  2. Be Challenged: keep your routine intense.
  3. Be Patient: true fitness results take time.
  4. Be Excited: find a form of exercise that you love.
  5. Be Advised: call in a professional, like me, for premium results.

5 Exercise Myths That Keep You Fat


imagesThere are plenty of exercise misconceptions out in the world, some of which may be holding you back from your best body.

Do the following 5 exercise myths sound familiar? This may be exactly what you need to hear.

1) Exercise on an empty stomach burns more fat.

This theory says that if there’s no fuel in your body to burn then you’ll end up burning fat, but research has proven otherwise. Instead of pulling the energy from stored fat, there’s a better chance that your body will look to energy in your bloodstream and muscle stores. Further drawbacks to exercising on an empty stomach include shortened workouts due to lack of stamina, and dizziness or nausea from low blood sugar.

Instead of going hungry, enjoy a small, nutritious snack about 90 minutes before you exercise.

2) Cardio is more effective for weight loss than weights. 

For some reason women seem to love the idea that they will burn more fat by running on a treadmill than by lifting dumbbells. Sorry ladies, but cardio alone is never as effective as a routine that also includes resistance training. Strength training is essential for building lean tissue, which increases your metabolism and decreases your body fat.

If your goal is weight loss, then make friends with some dumbbells.

3) If you exercise enough, then you can eat anything you want.

This myth makes me cringe, as I’ve seen so many people throw away their hard-earned fitness results by overeating. Even if you exercise daily at an intense rate, your diet still matters. To top it off, most people overestimate how many calories they burn as well as underestimating how many calories they are eating. This can be a fattening combo.

For best results, maintain a calorie-controlled diet filled with fresh, wholesome ingredients.

4) For optimal fat burn, exercise longer at a low intensity. 

Wouldn’t it be nice if this one were true? Then instead of pushing it hard in the gym we could all simply go for a nice, long stroll to burn fat. Umm, usually if something sounds too good to be true that’s because it is too good to be true.

Intensity matters when it comes to getting great results, so challenge yourself.

5) Unless you exercise often, exercise is a waste of time. 

I hear this myth in the form of an excuse from people who haven’t started an exercise program due to the idea that they won’t be able to exercise enough to make it count. Research continues to prove that any exercise is better than zero exercise. So you can only exercise once a week? Do it.

Any exercise is better than zero exercise. Contact me today and we will get you set up with an exercise program tailored to your lifestyle.

The sooner that you get started on my results-driven exercise program, the sooner you will be living life in your new, slimmer body.

What are you waiting for?

Foodie Friday – Crispy Orange Chicken


2-24-2013Who doesn’t love ordering crispy orange chicken? Forget the restaurant. Now you can stay in and make it yourself at home. Rest assured that this meal is filled with healthy ingredients that will not derail your fitness results. Servings: 6


Here’s what you need:

  • 1/2 cup orange juice concentrate (no sugar added)
  • 3 Tablespoons coconut aminos
  • 1 Tablespoon olive oil
  • Zest from one orange
  • 3 cloves garlic, minced
  • Dash red pepper flakes
  • 2 packets Stevia
  • 1 tablespoon coconut oil
  • 2.5 lbs boneless skinless chicken thigh, cut into bite sized pieces
  • Dash salt and pepper
  • Dash granulated onion
  • 1 tablespoon sesame seeds
  • 3 green onions, chopped
  1. Combine the orange juice concentrate, coconut aminos, olive oil, orange zest, red pepper flakes and Stevia in a small bowl. Mix well and set aside.
  2. In a large skillet, heat the coconut oil on medium-high.
  3. Generously season the chicken pieces with salt, pepper and granulated onion. Add chicken to hot skillet and brown on all sides.
  4. When chicken is almost fully cooked, add the orange sauce, stirring to coat all of the chicken. Cook, uncovered, simmering the sauce until thickened and fully sticking to the chicken.
  5. Garnish with sesame seeds and freshly chopped green onion.

Nutritional Analysis: One Serving Equals, 282 calories, 12g fat, 505mg sodium, 12g carbs, 1g fiber, 35g protein