Alcohol & Health

  While some research suggests that drinking alcohol in moderation may have a number of health benefits, experts stress that drinking too much can harm your health. According to the Centers for Disease Control and Prevention, excessive alcohol use led to approximately 88,000 deaths each year in the United States from 2006 to 2010. The […]

Paleo Curry Soup

Ingredients: 2 Tablespoons cocunut ghee (can substitute coconut oil) 2 Tablespoons extra-virgin olive oil 1 Medium yellow onion (finely chopped) 1 Teaspoon curry power 1/2 Teaspoon white pepper 1 Teaspoon Himalayan pink sea salt 1 15-ounce can pumkin puree 1 Cup organic, low-sodium chicken broth 1 Cup canned full-fat coconute milk 1 tablespoon raw honey […]

15 Favorite Fat-Burning Foods

  No matter which diet plan you follow, these foods can help you slim down while fueling you for exercise or recovery. Almonds Eggs Lean Meats (Turkey, Chicken, Beef) Fatty Fish (Salmon, Mackerel, Tuna) Grapefruit Chili Peppers Non-starchy Vegetables Berries Greek Yogurt Cinnamon Apples Coconut Oil Avacado Flax Seeds Olive Oil

Breakfast Bonanza: Protein House Pancakes

                  Ingredients: 1 scoop Nutrex Muscle Infusion Vanilla protein powder (Or your favorite brand) 1/2 cup fat-free cottage cheese 1/2 cup oatmeal 1 cup egg whites 1 banana 1/2 tsp vanilla extract 1tsp baking soda 1/2 tsp cinnamon Directions: Blend together until smooth. Heat a lightly oiled […]

Paleo Style: QUICK Strawberry Shortcake

        THE SHORTCAKE Ingredients: 3 eggs ¼ cup honey 1 1/4 cup full fat coconut milk (the kind that you have to buy in a can) 2 teaspoons vanilla extract ½ cup coconut flour 1 tsp baking soda ¼ tsp sea salt 6 count cupcake pan for larger muffins or 12 count […]

Date Night: Paleo Parmesean Chicken

          Sauce Ingredients: 2 Tbsp. coconut oil 1 onion 4 cloves of garlic, minced 2-28 oz. cans of tomato puree 1-16 oz, can crushed tomatoes 1 bay leaf 1 tsp. dried parsley 2 tsp. dried oregano 1 tsp. crushed red pepper 1 tsp. sea salt (to taste) 1 C. water Directions […]

Crock Pot Paleo Cashew Chicken

          Ingredients: 1/4 cup arrowroot flour 1/2 tsp. black pepper 2 lbs. chicken (your choice chicken breast, thighs, or tenders) cut into bite-size pieces 1 tbs. coconut oil 3 tbs. coconut aminos 2 tbs. rice wine vinegar 2 tbs. organic ketchup (tomato paste is an alternate option) 1/2-1 tbs. palm sugar […]

5-Minute Homemade BBQ Sauce

          Ingredients: ½ C. tomato paste 6 Tbsp. balsamic vinegar (I used the Fig balsamic from Olympia Olive Oil) 4 Tbsp. pure maple syrup 4 tsp. Worcestershire sauce 2 cloves garlic, minced 2 tsp. onion powder 1 tsp. sea salt ½ tsp. red pepper flakes (omit this if you can’t handle […]

8 CLEAN -EATING Easter Recipes

                  WILL YOU END UP WITH AN EASTER BUNNY WAISTLINE?? Yes, Easter is coming! I always look forward to gathering with family on Easter. At the same time, it is also a holiday that can be filled with chocolate eggs and bunnies, sugar filled marshmallow looking treats, […]

Sweat When Your Sick?

Sweat When Your Sick?  You’re signed up for Boot Camp class, but you also feel a cold coming on. Is it okay to soldier on? Use your symptoms as a guide to help you decide whether to slip into your workout gear or stay cozied up at home in bed. Click on the chart below […]

Avocado Chicken Salad

            Ingredients: 1 large ripe avocado (skin removed) ½ cup plain low-fat Greek yogurt ½ tsp. granulated garlic ½ tsp. onion powder ¼ tsp. sea salt ¼ tsp. ground pepper 2 cups finely chopped or shredded cooked chicken ½ red onion, chopped 1 small lime Directions: In a medium bowl […]

3 Ingredient Strawberry-Peach Sorbet

          Ingredients: 1 frozen peach ½ C. fresh strawberries ¼ C. low-fat Greek yogurt Directions: Blend until smooth and enjoy!  

Clean Eating Tahini Dressing

        Preparation time: 10 minutes Cooking time: 15 minutes Makes approximately: 1 1/4 cups   Ingredients: 1 cup raw sesame seeds 1 tbsp. olive oil 2 lemons, juice of 1 tbsp. garlic powder OR 6 cloves fresh garlic, peeled 1/2 cup water Sea salt to suit taste   Directions: Bake the sesame […]

Black Bean Hummus

          Ingredients: 2 cans (15 ounce) low-sodium black beans (rinse in water and drain first) 3 cloves of garlic 1 Tbsp. olive oil 1 Tbsp. tahini 4 Tbsp. lemon juice 1 tsp. cumin ½ tsp sea salt   Directions: Place all of the ingredients into a food processor, process until smooth. […]

Grain Free Pumpkin Zucchini Muffins

          Ingredients: 1 cup organic pumpkin puree 4 pastured soy free eggs ½ tsp. baking soda 1 tsp. nutmeg 2 tsp. cinnamon 1 tsp. vanilla extract ½ cup coconut flour ¼ cup melted virgin coconut oil ½ cup chopped walnuts (optional) 2 medium shredded zucchinis 2 droppers full of Stevia Liquid […]

Blueberry Lemon Protein Pancakes

          Makes about 3 pancakes.   Ingredients: 1 Scoop Vanilla Protein Powder ¼ C. Gluten-Free Steel Cut Oats ¼ C. Unsweetened Almond Milk 2 Eggs Whites Zest from ¼ Lemon ½ – 1 tsp. Lemon Extract (to suit your own taste)   Directions: Stir all ingredients and cook in a pan […]

Breakfast Egg Spinach Bowls

          One serving = Two Bowls Makes = Two Servings Ingredients: 8 large egg whites, (recommend free-range) 1 whole 1 cup baby spinach, torn or chopped into small pieces 1/2 cup diced tomatoes 1/4 cup goat cheese 1/2 teaspoon black pepper sea salt to taste Directions: Preheat oven to 350 degrees. […]

Slow Cooker Apple Cinnamon Steel-Cut Oatmeal

        4 Servings. Cook Time: 6 Hours   Ingredients: -Cooking spray or coconut oil (for coating the slow cooker) -1 C. organic steel cut oats (or gluten-free steel cut oats) -2½ C. water -1½ C. Unsweetened vanilla almond milk -1 C. chopped apple pieces -1 TBSP. real maple syrup + 5 drops […]

Sweet Potato Hummus

          Ingredients: 1 cup sweet potatoes, peeled and diced 1 can (19 ounces) garbanzo beans, rinsed and drained 2 tbsp. fresh squeezed lemon juice ¼ cup Tahini (sesame paste) 5 garlic cloves, roasted or raw 1 tbsp. extra virgin olive oil ½ tsp. cumin 1 tsp. sea salt water   Directions: Steam […]

EASY Guacomole

          Ingredients: 2 avocados 1 small onion, finely chopped 1 clove garlic, minced 1 ripe tomato, chopped 1 lime, juiced ¼ C. fresh cilantro, chopped salt and pepper to taste Directions: Peel and then mash avocados in a medium-sized serving bowl. Stir in the onion, garlic, tomato, lime juice, and cilantro. […]

Attack the Diet Saboteurs

“The Organic Halo” The “organic” label greatly influences people’s perceptions of food. A recent study was conducted among participants at a shopping mall who were asked to evaluate sets of yogurts, cookies, and potato chips for nutrition and taste. Shoppers were told the items were either organic or nonorganic, even though all items tested were […]

Meatballs with a Kick and Avocado Cilantro Dipping Sauce

          Ingredients: For the meatballs – 1 pound lean ground turkey or chicken ¼ small red onion, minced ½ red bell pepper, finely chopped 2 garlic cloves, minced ½ jalapeño, minced 1 teaspoon cumin ½ teaspoon chili powder ¼ teaspoon smoked paprika Add sea salt and pepper, to taste For the […]

EASY Clean-Eating Turkey Meatballs

          Ingredients: 1 package ground turkey ¼ cup grain free nut flour- Almond flour and/or coconut flavor 2 TBS. Braggs Liquid Aminos (optional) or use wheat-free Tamari 1 egg ¼ – ½ tsp. sea salt ¼ – ½ tsp. pepper ½ tsp. Garlic powder ½ tsp. Onion powder ½ tsp. Cumin […]