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Garlic Mashed Cauliflower with Kale

Garlic Mashed Cauliflower with Kale

If you love mashed potatoes then this recipe is for you! It’s got all the flavor and the right consistency without the regrettable carbs and fat that end up around your waist in unwanted pounds.

This recipe is a really lightened up replacement for mashed potatoes, with the enhanced flavors of garlic and kale. It’s incredibly quick and simple to throw this side dish together, and there are many ways in which the flavor could be tweaked and adjusted to your liking.

What you need
Serves 6

1 head cauliflower
1 bunch curly kale
4 cloves garlic, smashed
3 Tablespoons coconut cream
1 Tablespoon coconut oil
¼ teaspoon sea salt
black pepper to taste
2 Tablespoons chives, snipped

Instructions

1. Bring a large pot of salted water to boil.

2. Separate the cauliflower into florets and chop the stem. Stem the kale and chop the leaves.

3. Add the cauliflower and garlic to the boiling water for 8 minutes. Stir in the kale and continue to boil for 5 minutes. Drain thoroughly.

4. Place the drained cauliflower, kale and garlic in a food processor along with the remaining ingredients. Pulse until a creamy consistency is reached. Taste for salt and add more as needed. Enjoy

Nutrition
One serving equals 76 calories, 5g fat, 8g carbohydrate, 3g sugar, 112mg sodium, 3g fiber, and 3g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Talk Soon,


Will you ever lose it?

Will you ever lose it?

If you get fat are you doomed to stay fat?

According to a study conducted in the UK in 2015, less than 1% of the formerly obese will maintain weight loss for more than a year. Specifically, this broke down to just 1 man out of 210 and 1 woman out of 124.

Participants in the study were told to eat less and move more, a method that failed to deliver long-term results. Clearly this sound bite advice wasn’t enough.

Now I could launch into a debate over whether or not this study practiced sound research and whether or not the participants really did eat less and exercise more, but instead I’d rather share with you what I know to be true about lasting weight loss.

Make no mistake about it, long-term fat loss results are very possible and are enjoyed by the majority of my clients – in stark contrast to the UK study results!

Since there’s more to it than simply eating less and moving more, how does one go about losing fat and then keeping it off for the long haul? Here are 5 Steps to Finally Lose the Fat…

Step #1 to Finally Lose the Fat – The Right Mindset

There are only two mindsets to choose from when you approach your quest for weight loss:

This is a temporary change in my behavior.

This is a new way of life.

There’s no middle ground, you either see it as temporary change or you see it as permanent change. It’s pretty obvious which mindset produces permanent results.

Step #2 to Finally Lose the Fat – New Habits

Understanding how to put new habits in place is the second step to losing the weight and keeping it lost.

As we just saw in step one, looking at your weight loss behavior as a new lifestyle is the only way to ensure permanent results and this means adopting healthy new habits.

Habits are best taken on in gradual steps. This has been proven to be the most effective way to make the new habits stick. Approach building new habits with baby steps instead of grand leaps.

If one of your current, fattening, habits is that you drink sugary soda then first switch to drinking diet soda. Once the habit of drinking diet soda has completely replaced your sugary soda habit then you can start replacing some of the diet soda with water. You didn’t jump straight from drinking flavorful, fizzy soda to just drinking water, that’s too extreme and will make success unlikely.

Step #3 to Finally Lose the Fat – Your Environment

In order to permanently change your body you must permanently change your environment. It makes sense that you won’t maintain a lean body in the same environment where you gained the weight.

The term “environment” sounds vague, so let’s break it down. Your environment is the world that you create around yourself. These are the foods that you see, smell and have easy access to. This is the ease or difficulty you have in consistently accessing exercise. This is the lifestyle of the people closest to you that casts an influence on your own lifestyle whether you realize it or not.

I’ll bet you could draw out the ideal environment for permanent weight loss. You know the path. Now put in the effort to walk the path.

Step #4 to Finally Lose the Fat – Good Nutrition

The problem with the advice of eat less and move more is that it doesn’t make a distinction between calories. When total calorie count is your only goal you’ll end up consuming lower quality calories than you should, which leads to mindless eating and malnutrition.

Educate yourself on healthy calories versus nutritionally void calories. A great rule of thumb is that calories that are created in nature are always superior to calories created in a factory. Stick with real food over anything from a package.

Step #5 to Finally Lose the Fat – Your Support System

If you just did the first 4 steps then you’d be well on your way to successfully transforming your body from fat to fit, and keeping it that way for the long haul. However, in order to fully ensure that you make the switch from where you are to where you want to be it’s important to put a support system in place.

Nothing is more powerful than social accountability. Instinctively you don’t want to let people down, and so you’ll work harder and more consistently in a support group than you would when working on your own. It’s hard to sleep in when you know someone is at the gym waiting for you!

This fifth and most important step is where I come into your life. My entire mission is to not only provide you with the action steps to getting into the best shape of your life, I also am here to provide you with the support that you need to make it happen.

Call or email me now to get started on a program that will get you fit for life. You can do this!


You are Invited

I am very pleased to report that way more than 1% of my clients keep the weight off long term! In fact client success stories continue to roll in each and everyday. We are fanatical about transforming your body!

If you want better odds at successfully losing and keeping off the weight, then join my fitness family today. We can’t wait to have you!


Asian Shrimp and Noodles

There is no need for take-out with this quick-n-tasty recipe for Asian Shrimp and Noodles! This dish has all of the Asian flavors that you love, with a fraction of the carbs and calories of traditional take-out.

All of the flavors, none of the guilt!

This dish is pretty epic: plump shrimp and tender veggies combine with savory sauce and satisfying veggie noodles. Yes, please!

What you need
Serves 4

For the Coconut Amino Sauce

1/3 cup coconut aminos
2 teaspoons garlic, minced
½ teaspoon liquid stevia
1 Tablespoon chili paste (sambal oelek)
1 teaspoon fish sauce
1 Tablespoon ginger, minced
1 teaspoon toasted sesame oil

For the Noodles

1 butternut squash
1 sweet potato
1 teaspoon olive oil
sea salt and black pepper

For the Shrimp and Veggies

1 teaspoon olive oil
12 oz large shrimp, peeled and deveined
2 cups (5oz) white cremini mushrooms, sliced
1 red bell pepper, seeded and diced
2 zucchini, diced
1 carrot, grated
2 Tablespoons fresh cilantro, minced

Instructions

For the Coconut Amino Sauce

1. In a medium sized bowl, combine the sauce ingredients together. Whisk until fully combined.

For the Noodles

1. Preheat the oven to 350 degrees F.

2. Peel the sweet potato and peel and seed the butternut squash and run both through a spiral slicer to create long, thin noodles. Toss with the olive oil and season with salt and pepper on a rimmed baking sheet. Bake for 5 minutes. Set aside.

For the Shrimp and Veggies

1. Place a large skillet over medium-high heat. Add 1 teaspoon of olive oil, 2 Tablespoons of the coconut amino sauce and the shrimp. Cook for 3-4 minutes, until fully cooked. Transfer the shrimp to a plate and set aside.

2. Add the mushroom, bell pepper, zucchini and carrot to the skillet. Cook until tender, stirring occasionally, about 5-7 minutes.

3. Add the shrimp, noodles and remaining coconut amino sauce back into the skillet and stir until fully combined.

4. Remove from heat, garnish with cilantro and serve immediately. Enjoy!

Nutrition
193 calories, 4g fat, 20g carbohydrate, 6g sugar, 429mg sodium, 3g fiber, and 19g protein.


Peanut Butter & Apple Pizza

Peanut Butter & Apple Pizza

I have a GREAT snack recipe today that’s good for everyone in the family.

It’s got all the tastes and textures of the best stress-busting comfort foods, but it’s also healthy.

And once you get the basics of it down, you can come up with your own favorite variations.

Here’s an interesting fact about green apples – researchers at the ‘Smell and Taste Treatment and Research Foundation’ found in a study that the scent helped some people experience less migraine pain. Pretty cool, right?

Like I said, these little apple “pizzas” contain a mix of amazing tastes and textures: they are crunchy, creamy, salty and sweet!

Since we are all about relieving stress this month, I thought it would be a fun recipe to share with you.

I like something crunchy when I’m feeling stressed, but I know a lot of people enjoy creamy foods! Voila! This one delivers on both.

If you have an adventurous palate, you can turn this into a gourmet treat with a drizzle of chocolate (or fruity!) balsamic vinegar, which you can find at many gourmet and food specialty shops (and also on Amazon).

Peanut Butter & Apple Pizza
Serving size: 1-2 rounds

  • 1 apple, sliced into ¼-inch rounds, seeds removed (for a total of 6 rounds)
  • 6 tbsp natural peanut butter
  • 6 tsp dark chocolate mini chips (or your favorite chip)
  • 6 tsp chopped & salted roasted nuts
  • 1-2 tsp honey (optional)

Slice the apples crosswise to form the base of your “pizza.” You should have 6 rounds. Spread each round with 1 tbsp of peanut butter and sprinkle with 1 tsp each of mini chips and nuts, and an optional 1⁄2 tsp of honey for extra sweetness.

Taking the time to assemble this treat makes it even more special!

Hope you enjoy it!

PS: I’m just a message or phone call away if you’d like to chat about changes you can make in your fitness and nutrition plans to help improve your results and your stress levels! Just drop me a message and we can set up a time or You can easily setup a free strategy call with me by clicking HERE

Have a great day!


Tropical Salad with Teriyaki Chicken

Tropical Salad with Teriyaki Chicken

This tropical chicken dish will remind you of swaying palm trees and warm beaches. In addition to sweet mango, this tasty recipe has guilt-free onion rings to make your healthy eating more exciting.

This salad is fun and full of flavor, made with nutrient-packed microgreens, sweet mango, tender teriyaki chicken and guilt-free onion rings. Eat this and give your body the protein it needs as well as a healthy serving of fiber. Enjoy!

What you need
Serves 6

4 organic, free-range chicken breasts
1/4 cup Organicville Island Teriyaki Sauce
1 large yellow onion, cut into 1/2 inch slices
1 cup almond meal
dash of salt
1/4 teaspoon garlic powder
1 cup coconut milk, full fat
1 omega-3 egg
4 cups organic micro greens or mixed greens
1 fresh, ripe organic mango, sliced
4 Tablespoons organic goat cheese, crumbled

Instructions

1. Rinse the chicken breasts. Place in a large ziplock bag with the teriyaki sauce, mix until all the chicken is coated. Place in refrigerator for at least 30 minutes. (Do it overnight for even better flavor!)

2. Preheat oven to 400 degrees F. Lightly grease a baking sheet with coconut oil.

3. In a shallow bowl combine the almond meal, salt and garlic powder. In another shallow bowl whisk the coconut milk and egg.

4. Dip each onion ring in the milk mixture and then coat with the almond meal mixture. Place on prepared baking sheet.

5. Bake for 20 minutes. Remove from oven, flip each onion ring, then return to oven for an additional 10 minutes.

6. Heat a grill pan and lightly coat with coconut oil. Place the chicken breasts on the grill pan, and cook 4 minutes each side, until there is no longer any pink in the middle.

7. Remove chicken from heat and slice.

8. Prepare each plate with a pile of micro greens, sliced mango, goat cheese crumbles, a few onion rings and then top with teriyaki chicken.

Nutrition
One serving equals 366 calories, 2g fat, 268mg sodium, 23g carbohydrate, 4g fiber, and 40g protein

I hope that you get a chance to give this recipe a try . Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Talk Soon,


Why You Can’t “Walk Off” Stress (and what to do about it)

Why You Can’t “Walk Off” Stress (and what to do about it)

Hope your day got off to a smooth start – especially because I want to talk to you about STRESS.

We’re heading into a busy time of year with new schedules, etc. and I know a lot of you are feeling some pressure …

… and I also know a lot of you think you should just toughen up and “push through it”.

Spoiler alert: You can’t do it. That’s because stress isn’t all “in your mind.” It’s also in your body.

Your stress response system is a primal reaction… it’s hardwired into your system to keep you safe and alive.

In this email I am going to outline some important things you need to know about stress and how it affects you – info that also will help you:

  1. Use stress to your best advantage and
  2. Learn how to conquer it so it doesn’t run (and ruin) your life.

Stress can actually be a GOOD thing.

When your ancestors were under threat – whether it was fighting off a predator or dealing with everyday problems like feeding a growing family – their bodies responded with energy to keep them out of harm’s way.

Our culture has changed a lot since then, but our body’s wiring hasn’t. We react to stress the same way, except our stressors don’t require us to outrun a bear or worry about where our next meal is coming from.

And that can have a major impact on your health!

I want to walk you through what happens to your body during a typical stressful situation. Hang in there with me, because it’s pretty eye-opening.

Let’s pretend you have an interview for a potentially life-changing job at 8 a.m. next Tuesday.

You really want this job, so you spend a lot of time researching and preparing.

But then Tuesday morning you wake up and look at your clock, and your eyes see that it’s 7:15 a.m. Your alarm didn’t go off!

Here’s a quick outline of what happens in your body.

  1. Your eyes send that information to your brain’s amygdala, which helps you interpret what you see and hear.
  2. Your amygdala basically says, “What the #@*&!!!!?”
  3. It sends a distress call to your brain’s command center, your hypothalamus, which talks to the rest of your body through your autonomic nervous system.

Important background info: This system handles all of your involuntary functions, like the beating of your heart, your breathing, and your blood pressure. It works in two parts – the “sympathetic,” which is like a gas pedal, flooding your body with fuel to outpace danger, and “parasympathetic,” which is like a brake, calming things down after danger passes.

  1. As soon as your hypothalamus hears the distress call, it flips on the sympathetic nervous system, telling your adrenal glands to release epinephrine (aka adrenaline) into your bloodstream.

This is basically your body’s “GO!” juice.

  1. Your heart beats faster, sending blood to your muscles and other organs. Your airways open wide as your breathing speeds up, allowing more oxygen into your system. Some of that extra oxygen goes to your brain, sharpening your senses and making you more alert
  2. To power all that action, the epinephrine also prompts your body to release fuel, in the form of extra blood sugar and stored fat.
  3. All of that happens lightning-fast, before you even have a chance to fully register that your alarm didn’t go off! Your body does this to either give you the fuel you need to run away fast … or go to battle.
  4. Which is exactly what you do, by jumping out of bed and springing to action. You have a LOT to do in a short period of time, and so much is riding on this interview!
  5. Your body kicks on its second stress-response layer, your HPA axis, which consists of your hypothalamus, your pituitary gland, and your adrenal glands.
  6. Your adrenal glands dump cortisol (and more fuel) into your system, to keep your accelerator on until the stress passes.
  7. When you finally hop into your car, you relax a little, triggering your parasympathetic system, which puts the brakes on your stress response so you can start to relax.
  8. But at the interview (which somehow, miraculously, you arrive at on-time!), your sympathetic response kicks back on, keeping you sharp so you can nail the interview.
  9. On the drive back home, your cortisol levels dip back down, once again triggering your parasympathetic “recovery” system.
  10. As your blood sugar levels dip because your body releases insulin to gobble it up from your system, you feel yourself becoming hungry and tired, or maybe even “hangry” until you can get something to eat.
  11. If this is an isolated issue, you’ll go on your way, having a normal day.
  12. But if this is just the latest thing to happen in a series of stressful events – or if you never learned stress-management techniques – your body might not know how to put on your anti-stress brake.

Over time, this constant revving of your sympathetic nervous system can lead to health problems that can damage your blood vessels, cause high blood pressure and increase your risk of stroke or heart attack!

As you can see, learning how to trigger your body’s parasympathetic (aka “rest & digest”) system is an important part of learning how to de-stress.

Over the next few weeks, I’m going to be sharing actionable tips, techniques, and strategies that you can use to help you combat your everyday stress. 

This is such a MASSIVE and chronic problem in our culture today, so I wanted to make sure I provide you with real world tips that will help you in your life!

One of the most important things you can do to help de-stress is to take short “breathing breaks” during the course of the day where you sit quietly and focus on your breathing. Calming your breathing calms your body!

Here are some other quick and easy practical tips: go outside for a short walk, listen to calming music, take a half-hour technology break, or read (from a real book!). You’ll find yourself relaxing almost immediately.

Taking a few stress breaks during the course of the day isn’t “weak.” It’s actually STRONG, because it helps you take back control.

Working out and eating right also helps your body recover from stress.

I’m always here to help! You can easily setup a free strategy call with me by clicking HERE

I hope you have an amazing day,


Stop Fooling Yourself

Stop Fooling Yourself

You want to be fit and lean, right?

So why do you fool yourself into thinking that you are eating healthy…when your diet is filled with so many processed foods?

Don’t fall for it: so-called healthy packaged foods are NOT guilt-free. And they are hurting your fat loss results.

I can’t tell you how many folks I’ve seen chow down on organic, all-natural, gluten-free, vegan or high-fiber packaged foods…only to see their weight increase.

What did you expect?

Packaged snacks and desserts are going to stop fitness results and encourage fat storage. Every. Single. Time.

Even if it says healthy, or all-natural, or high-fiber, or organic, or gluten-free, or vegan.

If it’s processed and packaged, then it’s getting in the way of your results.

If you are serious about shaping up your body then throw out the packaged foods and opt for wholesome, real foods instead.

Start with these:

lean protein
fruits
vegetables
nuts
seeds
avocados
When it comes to fat loss, eating clean is half of the battle. The other half is all about effective, challenging and consistent exercise.

Begin right now by messaging me to get started on an exercise program that will turn you into a fat burning machine!

Write & Review
You could be making a valiant effort to lose fat, but if you eat too much each day then the number on your scale will not budge. Even if you think that you’re limiting calories, you won’t know unless you do a little research.

Get a small notebook to carry with you and jot down everything you eat for an entire week. Be sure to include the exact amount that you eat of each food item. At the end of the week do a tally of each day, and then figure out how many calories you eat on an average day.

Review your daily entries for items that are filled with empty calories – like cookies, candy or soda pop. These should be the first things that you cut out of your diet as you transform your body.

Are you tired of putting off your health?

Do you tell yourself you will start tomorrow or Monday over and over again and those days never happen?

If this is the case, book a free strategy call with me right away to set up a game plan for you to get results right away!

calendly.com/tobiasyoung/strategy


Gluten-Free Egg White Rolls

Gluten-Free Egg White Rolls

When striving towards a fat loss goal it’s important to limit the amount of bread that you eat, due to all the simple carbs. The recipe below is a great way to enjoy some bread while still maintaining your clean diet. It’s gluten-free and uses flax meal and egg whites to create a soft, fluffy texture.

What you need
Serves 20

2 cups blanched almond flour
2 cups flax meal
1 teaspoon baking soda
2 Tablespoons raw honey, melted
1/2 cup coconut oil, melted
8 egg whites

Instructions

1. Preheat the oven to 350 degrees F. Lightly grease a baking sheet.

2. In a medium bowl combine the almond flour, flax meal, and baking soda. Mix well and set aside.

3. Using an electric mixer, beat the egg whites until stiff peaks form.

4. Mix the honey and oil into the flax mixture, then quickly fold in the egg whites. Be careful not to over mix the egg whites, so the fluffiness remains.

5. Use an ice cream scooper to drop mounds of the batter on a prepared baking sheet. Bake for 15 minutes, or until the tops are golden brown. Enjoy!

Nutrition
One serving equals 186 calories, 14g fat, 64mg sodium, 8g carbohydrate, 4g fiber, and 6g protein

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Talk Soon,


3 Dieting Hacks That Work

3 Dieting Hacks That Work

Working out hard is an essential part of any fat loss plan. It sculpts your muscles, raises your resting metabolism, whittles down your waist and gives you functional strength and endurance.

The only catch is that you can seriously slow, or even reverse, your results by eating poorly. There’s nothing quite as frustrating as when you are working out like a champ only to face the same belly rolls each morning.

To keep you from giving up in frustration, I’ve put together the following 3 Dieting Hacks to amp up your results.

Why am I calling these hacks? A hack is used to get results faster. These hacks will fool your taste-buds and your mouth into thinking that you’re eating your regular favorites, when, in fact, you’ll actually be eating a meal with fewer calories, fewer carbs and more fiber.

This means quicker fat loss and smaller belly rolls.

That sounds fantastic, right? So let’s dig right in…

Dieting Hack #1: RICE

Rice is a big part of many a meal. There’s white rice, brown rice, stir fried rice, sticky rice, wild rice and the list goes on. All of these kinds of rice (yes, even brown rice) are packed with carb and calories. This is great, if you are a growing child or an athlete, but not so great for someone like you with a fat loss goal.

Rather than give up rice completely, because that would make your veggies and meat look really lonely on a half-empty plate, let’s turn to Dieting Hack #1.

CAULIFLOWER RICE: Now, don’t get skeptical on me until you give this food trick a try. To make rice from cauliflower first wash it and trim the leaves and stems. Chop into small pieces and then run those pieces through a food processor with the grating attachment. This will result in a rice-like consistency. Place the cauliflower rice in a large skillet with a Tablespoon of olive oil and cook over medium heat for about 5 minutes. Season with salt and pepper and you are good to go. Serve your normal vegetable and meat dishes over a bed of cauliflower rice just as you would traditional rice.

Dieting Hack #2: NOODLES

Have you ever noticed that when you crave your favorite pasta dish, you’re actually just craving the sauce? Noodles alone are bland and unspectacular. The magic, as well as the protein, is in the sauce.

Noodles, like traditional rice, are packed with calories and carbs that get in the way of your fat loss results. So, rather than just eating a bowl of sauce, try Dieting Hack #2.

ZUCCHINI NOODLES: Again, try this trick before you knock it, I’m guessing that you’ll be pleasantly surprised. Wash a zucchini, and then run a vegetable peeler down its sides, creating long, wide noodles. Stop when you reach the inner, seedy part of the zucchini. These raw, zucchini noodles do not require any cooking, simply throw them onto your plate and top with your favorite pasta sauce. (Of course, I’m assuming that you’re not going to use a white, cream-based sauce, but that’s another article for another day.)

Dieting Hack #3: BREAD, BUNS, TORTILLAS

Cauliflower rice and zucchini noodles are all find and dandy for those meals that you prepare at home, but what about your meals eaten out? Many restaurant meals revolve around bread, buns or tortillas. These things are tasty, yet filled with calories and carbs that add to those annoying belly rolls.

That’s when you turn to Dieting Hack #3.

THE LETTUCE WRAP: This trick is more popular than the first two, so you may already be familiar with it. How does it work? When ordering your meal, be it a sandwich, burger or tacos, ask that it be wrapped in lettuce in place of the bread, bun or tortilla. Most places are really cool about it, and you end up getting to eat the good part of the meal – the meat and flavors—without the carb-filled extras. If for some reason the restaurant is unable to wrap it in lettuce for you, then ask for the filling to be placed on a pile of greens and eat it with a fork.

Try these 3 Dieting Hacks out for the next 30 days, and see how quickly your fat loss results ramp up. The improved results will motivate you to workout harder and more consistently, which will then add to an even greater level of fitness.

If you aren’t yet one of my clients, now is the perfect time for you to start. My focus is to get you to your goals using my results-driven method.

Simply call or email me today to set up your first workout.


Hacks Become Tradition

The real fat loss benefits from the 3 Dieting Hacks above come when you make this way of eating a part of your lifestyle. It may sound strange or hard at first, but – like anything—once you grow accustomed to that style of eating it will feel comfortable, and you will be leaner!


Slow Cooker Turkey Spaghetti over Zucchini Noodles

Making noodles out of fresh zucchini dramatically cuts down on the carbs and calories in your dinner, while increasing the fiber content. Imagine what an impact this simple food trick could have on your fitness results if you always chose zucchini noodles over traditional noodles.

What you need
Serves 6

1 Tablespoon olive oil
6 cloves garlic, minced
1 yellow onion, chopped
1 fennel bulb, chopped
4 carrots, sliced
1 cup mushrooms, sliced
¼ cup chopped olives
2 (14.5 oz) cans diced tomatoes
1 (14.5 oz) can tomato sauce
2 Tablespoons tomato paste
½ cup dry red wine (Cabernet works well)
2 Tablespoons Italian seasoning
½ teaspoon sea salt
¼ teaspoon black pepper
¼ teaspoon sweet paprika
1 pound ground turkey
6 zucchinis
¼ cup fresh Italian parsley, chopped

Instructions

1. In a large skillet, place the olive oil over medium heat. Add the garlic, onions and fennel. Cook for 5 minutes, until soft. Add the carrots, cover and cook for another 5 minutes. Remove from heat.

2. Coat the inside of your slow cooker with olive oil. Add the cooked veggies, mushrooms, olives, tomatoes, tomato sauce, tomato paste, wine and the seasonings. Mix well.

3. Add the turkey on top of the veggie mixture, breaking it into chunks. Lightly press the turkey down into the sauce, but be careful not to break up the chunks.

4. Cook on low heat for 7 hours.

5. Wash the zucchini, use a vegetable peeler to create long, flat noodles. Stop when you get to the seedy middle part of the zucchini. Plate the zucchini noodles and top with warm turkey spaghetti sauce. Sprinkle with chopped parsley.

Nutrition
276 calories, 8g fat, 383mg sodium, 18g carbohydrate, 6g fiber, and 21g protein


Vacation Recovery Plan

Vacation Recovery Plan

So you went away, saw a new part of the world, and now you’re back. You ate, you drank, you relaxed, and then you ate some more. And now it’s time to face the music.

As you wake up on Monday morning after your week of less-than-healthy eating… Your body is puffy and bloated. Your joints are achy. Your clothes feel tight.

Maybe you are feeling that way right now.

Here are 5 steps to recovering from your vacation and getting back on track with your fitness goals:

Step One: Focus

Your vacation happened. You ate things from the “never eat these” list, you drank more that you should have…but now it’s over.

Draw a line in the sand. You’re back home so the bad eating stops now.

If you’re serious about your fitness goals, then your vacation was the exception, and not the rule. Don’t beat yourself up for letting loose on your trip. Simply get back up, dust yourself off and get focused.

Step Two: Hydrate

While travel days can take on many forms, the end result is most often dehydration and water retention. The only way to restore your balance is to get hydrated.

Your first priority in getting back on track is to drink plenty of water throughout your first few days home. Start with a tall glass of water in the morning, and carry a water bottle with you to sip throughout the day.

Don’t add any artificial sweeteners or stimulants to your water – these will sabotage your hydration efforts. For flavor, add sliced fresh fruit, herbs or vegetables to your water, just like at the spa.

Step Three: Cleanse

For your first few days home I need you to be extra picky about what you eat. Stick with only whole, real foods like fruits, vegetables and lean meats. Whole, real foods will help to restore balance and block out cravings.

Don’t eat any packaged foods for the next few days. This means no snack foods, processed meat slices, dairy, baked goods or alcohol. Try the recipe for Quick Chicken Stir Fry below – this is a wonderful, whole food dish.

Step Four: Rest

As relaxing as vacation days are, most end with the feeling of exhaustion. Make catching up on sleep a priority over the next few days.

When your body is low on sleep, it becomes easier to make poor eating choices. You’re also less likely to get back into your workouts if you don’t give your body a chance to rest.

Aim for getting a full 8 hours of sleep each night.

Step Five: Exercise

It’s time to sweat out all those vacation indulgences. So lace up your athletic shoes and put on your favorite gym clothes. When you start your first workout, ease in slowly. Take the time to warm up and stretch your muscles before powering up to a solid 30-minute routine.

I have just the exercise plan for you – one that will not only help you recover from your vacation, but will help keep you motivated and going strong in the future.

If you haven’t joined yet, now is the perfect time for you to start. Together we will get you to your goals with my results-driven method.

Simply call or email me today to set up your first workout.


Get Back At It

You may feel tempted to skip your workout the day after you return home from vacation, but be warned that it’s a slippery slope. After all you’re tired, you have unpacking to do and you’re stiff from the ride home. That day slides into the next day and the next day. Before you know it you’ve been home for a week and still haven’t gotten in a workout.

Jump into your workouts immediately once you return home. Sure, you’re going to feel a little rusty on that first day back, but remember that the sooner you get back into the swing of your routine the better. You can do it!


Quick Chicken Stir Fry

Resist the temptation to eat out by making quick, healthy dinners like this one. Chicken and veggies make up the bulk of this meal, keeping you lean and green. Instead of rice, serve this stir fry over a cauliflower rice. To make simply run a head of cauliflower through a food processor with the grating attachment, so that it is finely shredded. Sauté the cauliflower in a large skillet, with a teaspoon of olive oil, until soft. Season with salt and pepper.

What you need
Serves 6

1 pound organic, boneless, skinless chicken breast
2 Tablespoons Olive oil
1 clove garlic, minced
1 yellow onion, chopped
2 heads broccoli, chopped
2 carrots, cut in half and then into 2 inch segments
2 heads baby bok choy, chopped
1 zucchini, chopped
1 teaspoon fresh ginger, minced
3/4 cup chicken broth (divided)
2 Tablespoons arrowroot starch
2 Tablespoons toasted sesame seed oil
1 Tablespoons ume plum vinegar
1 Tablespoon coconut aminos
1 ripe, organic mango, peeled, pitted and chopped

Instructions

1. Rinse the chicken and cut into 1 inch cubes.

2. Place the olive oil in a large skillet over medium heat. Add the garlic and onions, sauté for about 10 minutes, until soft. Add the broccoli, carrots and chicken and cook an additional 10 minutes. Add the bok choy and zucchini. After 5 minutes add 1/4 cup of chicken broth, cover, and cook an additional 10 minutes.

3. In a small bowl combine the remaining 1/2 cup chicken broth, arrowroot, sesame oil, vinegar and coconut aminos. Add the seasoned mixture to the skillet, along with the chopped mango, and cook for another 5 minutes, stirring constantly until the mixture thickens.

Nutrition
243 calories, 11g fat, 675mg sodium, 15g carbohydrate, 4g fiber, and 19g protein


Ham and Chive Egg Muffins

Ham and Chive Egg Muffins

Breakfast is arguably the most important meal of the day. Not only does this first meal break the fast that your body has been in overnight, it is your first opportunity to influence how the rest of your eating for the day will go. If you choose to eat a sugar-fueled breakfast then chances are high that you’ll continue to make poor food choices for the rest of the day.

These Ham and Chive Egg Muffins are the perfect blend of protein, fiber and flavor to start your day off right. Make a big batch on the weekend to provide days of on-the-go breakfasts for your busy workweek. Enjoy!

What you need
Serves 12

10 eggs
2 Tablespoons coconut cream
1 Tablespoon nutritional yeast
sprinkle of sea salt and black pepper
1 cup cooked ham, chopped
1/4 cup fresh chives, minced
1/4 cup red bell pepper, chopped

Instructions

1. Preheat the oven to 350 degrees F. Grease a 12-muffin tin pan with coconut oil.

2. Whisk the eggs, cream, nutritional yeast, sea salt and black pepper in a large bowl. Add in the ham, chives and bell pepper. Divide the egg mixture equally between the 12 muffin tins.

3. Bake in the preheated oven for 12-18 minutes, until set. Remove from the oven and cool before removing the egg muffins from muffin tins. Once fully cooled, store extras in an airtight container in the fridge for up to 5 days. Enjoy!

Nutrition
One serving equals 89 calories, 6g fat, 2g carbohydrate, 0g sugar, 268mg sodium, 1g fiber, and 8g protein.