Category : Recipes

Home/Archive by Category" Recipes"


Have you ever tried a diet that didn’t work? Or, maybe you lost weight but gained it back, plus more?

It’s not your fault! That’s right …  it’s not your fault! Do you know why? Because diets don’t work. Diets restrict, deprive, mess with our minds (am I right??) and are not a sustainable way to enjoy life. 

The truth is, we have different lifestyles, different goals, different struggles so there’s no one way to be successful. The good news is that there are a lot of ways to have success and you just need to find YOUR way.

Here are 3 options that I recommend:

  1. Tracking calories: is used to track calories and macros. It’s a simple app to use, (connects to my fitness app for clients). If you like numbers, like to track, like to see a breakdown of you nutrients then you should give this a try. It also incorporates your daily exercise.
  2. 21 Day Fix: This is a portion control approach. You use containers to eat the correct amount of calories and macros. If you don’t like to track and need help with portion size then you should give this a try.
  3. My Plate, Food Pyramid: is a resource, goal focused website and app. It promotes choosing the best foods for your plate and is goal oriented. If you like to gather information and stay informed then you should give this a try.

Meal plans are helpful but everyone is different; they like different foods, need specific calories, might be vegetarian, etc. They can be a resource but the tools mentioned above will teach you HOW to eat and WHAT to eat. You’ll learn what foods make you feel good, give you energy and how to create a sustainable lifestyle. 

Once you have an understanding of HOW and WHAT to eat then you won’t need to always use the tools above. Since I have a good understanding, I follow an 80/20 approach. It’s a simple way to eat and live. It’s what I hope all my clients can use once they have the knowledge. Click here to read more about my 80/20 approach. 

Continue Reading

3-Day Meal Plan

This is a sample meal plan; one that I use when I need to refocus and get back on track with my healthy eating. Please mix and match as you see fit. I’ve also listed some vegetarian options (I’m a vegetarian!)

** Drink 6-8 glasses of water PER day
** If youʼre hungry, eat more veggies, protein or a 100-200 calorie snack

Mix and Match for 3 days!

Breakfast Ideas:

  • Shakeology with 1 cup water or Almond Milk, banana, ice and blend
  • Oatmeal with fruit
  • Whole Wheat Bread with scoop of Peanut Butter and Banana
  • 2 Eggs with veggies

Snack Options:

  • Celery and Peanut Butter
  • Greek Yogurt and Blueberries
  • Fresh Grapes and (15-20) Almonds
  • String Cheese and Apple
  • Bell Pepper and Hummus (1/4 cup)
  • Oranges and Grapes

Sample Lunch:

  • Turkey Sandwich, Whole Wheat Bread, lettuce, tomato and Apple.
  • (vegetarian) Boca burger or egg salad sandwich
  • Turkey Wheat Tortilla Roll-up, spinach, tomato, dijon mustard
  • Veg Roll-up with spinach, tomato, hummus spread and black beans
  • Tomato and Mozzarella Salad: fresh spinach, 1 tomato, 1 1/2 low moisture cheese and 2 tablespoons fat-free salad dressing or vinaigrette, or lemon

Sample Dinner:

  • Pick 1 Protein: Grilled chicken, Salmon, 2 egg omelet, tofu, Boca burger
  • Veggies (flavor with Mrs. Dash, salt-free or low sodium seasoning)
  • Breakfast for dinner (always good!) Omelet with veggies, wheat toast, bacon is a great resource for nutrition, weight loss and healthy eating. You want to find what works for you. Everyone is different!

I also recommend:
1. myfitnesspal if you want to track calories and macros,
2. 21 Day Fix for portion control.

Feel Free to contact me if you have questions!

I am a Certified Personal Trainer, Online Coach and Nutrition Specialist with 20 years of experience in the fitness industry. I received my degree in Exercise and Health Science. I am not an RD so these plans are my personal plans and only used to give you ideas. There are several ways to eat healthy and it’s key that you find what works for YOU so you’ll maintain it and create a healthier lifestyle.

Continue Reading

Cherry Blossom Smoothie Bowl

Pro tip: To make the bowl thick enough to support the cherries and strawberries, we used three cups of ice. If making this as a shake, you may prefer to only use one cup of ice.

Cherry Blossom Smoothie Bowl

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 1 serving


  • ¼ cup water
  • ½ cup unsweetened almond milk
  • 1 scoop Vanilla Shakeology
  • ½ cup frozen unsweetened black cherries, pitted, divided use
  • ½ tsp matcha powder
  • 3 cups ice
  • ¼ cup strawberries, sliced
  • 1 Tbsp. unsweetened shredded coconut
  • 1 Tbsp. raw pumpkin seeds (pepitas)

1. Place water, almond milk, Shakeology, half of the cherries, matcha, and ice in blender; cover. Blend until smooth.
2. Place smoothie in a medium bowl. Top with remaining cherries, strawberries, coconut, and pumpkin seeds; serve immediately.

recipe provided by Team Beachbody.

Kristen 21 Day Fix Success Story

Kristen 21 Day Fix Success StoryWe are all BUSY … whether it’s a move like Kristen’s story or it’s carpooling with kids, traveling for work … we tend to eat out more than we should (want). These eating habits can catch up with us … in more ways than one! I’m so glad Kristen decided to try the 21 day fix and learned healthier habits.

Kristen went through a huge move that kept her from cooking at home. As a result, she would eat out regularly and wasn’t making the healthiest choices! Once she saw the results 21 Day Fix was giving other people, she decided to try it for herself. In 21 days, she lost 11 pounds and 13 inches!

She said, “The 21 Day Fix helped me in so many ways. Not only am I able to feel comfortable for the first time in years, but my eating habits are so much better. This program isn’t like other diets. It’s a way of life.”

Way to go, Kristen!

Do you need help with your fitness program and health goals? Join my next online challenge group!
(via team Beachbody success stories)