CLEAN EATING REMAKE: Chicken with Thai Peanut Sauce

                    Serves: 4 Hands-On Time: 20 minutes Total Time: 45 minutes INGREDIENTS: 1/4 cup organic almond butter or peanut butter (found at Trader Joe’s) 1/4 cup light coconut milk (found at Trader Joe’s) 1 tbsp rice vinegar 1 tbsp coconut balsamic vinegar (found at the Olympia […]

Barbequed Spicy Honey Chicken

            Ingredients: 3 Tbsp. raw honey 2 Tbsp. lemon juice 1 Tbsp. orange juice 2 scallions, finely chopped 1 tsp. finely chopped tarragon 1 tsp.  finely chopped thyme 1 tsp.  finely chopped sage 1 tsp.  fennel seeds, toasted and crushed Freshly ground black pepper to taste 4 boneless, skinless, chicken […]

Grilled Corn, Avocado, Tomato Salad with Honey Lime Dressing

                This recipe is quick and easy to make and is delicious. Grilled Corn, Avocado and Tomato Salad with Honey Lime Dressing: pint grape tomatoes cut in halves 1 large ripe avocado, roughly chopped 2 – 3 ears of fresh sweet corn 2 tbsp fresh cilantro, chopped Slice the […]

Dairy-Free Coleslaw

                  Prep time: 10 mins      Chill time: 1 hour   Ingredients: – 2 – 16oz. bags of pre-made coleslaw (or make your own by using 1 large head of cabbage (1/2 regular & ½  purple), 3-4 medium carrots and 1 bell pepper, finely shredded/diced)   DRESSING: – […]

No Hassle Summer Mexican Layer Salad

  Ingredients 2 Ziploc Microwave Steamer bags (Not required, but saves time! You can find these in the food storage area at: Fred Meyer, Top Foods, Walmart, and Safeway) ¼ c. fresh salsa 1 large head of cauliflower, mashed with 6 cloves garlic 4 medium size sweet potato, hashed or diced into small pieces 3 – 4 […]

Affordable Organics

When it comes to purchasing produce, I generally suggest that my clients to stay organic in order to make sure they are consuming pesticide free products. At the same time, organic produce tends to be more costly. When availability of organic produce is out of your reach or you don’t have enough funds to buy […]

The “Do It Anywhere” Workout

For a longer workout complete all four circuits together. For a shorter workout, pair two circuits together and complete them. Then, on a different day complete the other two circuits together! WARM-UP: Jog In Place 1 Minute 100 Jumping Jacks   Circuit 1 50 Air Squats 40 Push-ups 30 Second Plank 20 Chair Dips 10 Curtsy […]


  I AM NOT BULLET PROOF. Recently, a new client came to me struggling in several areas health-wise both physically and emotionally. She explained that it was very difficult for her to feel comfortable enough to even reach out and schedule a meeting to possibly get help from me. In fact, she said it took […]

Killer Abs Please!

Complete 2-4 rounds of this workout 2-3 times per week on non-consecutive days. 20 Upper Ab Crunches (Legs Raised) 20 Reverse Crunches 20 Bicycle Twists Crunches 10 Sit-Ups 10 V-Sits 1 Minute Plank Hold

The “Quickie” Workout

I have several clients who are in amazing shape just by doing quick at-home workouts that don’t require any equipment……just themselves, their body weight, and a floor.  These  types of workouts can be done anywhere whethere it be at an office, in a hotel room while on vacation or on business travel, or outside at a […]

Is There Such Thing As Working Out Too Much?

QUESTION: IS THERE SUCH THING AS WORKING OUT TOO MUCH? Yes, there is such a thing! A client recently told me they were starting to workout 3 times a day to get more results quicker. They thought they were losing body fat since their weight on the scale was going down, but that’s not the […]

The 20-Minute Power Lunch Workout

Need a time efficient, fat burning, full-body workout that can be done at home or at a gym in only 20 minutes? Try this one out! 20-Minute AMRAP (Do As Many Rounds As Possible of the Below Exercise Set in 20 min.) 400 Meter Run (1/4 of a mile) 20 Around the World Push-Ups 20 […]

Jailhouse Ten Workout

Hey everyone! This is a great cardio workout that can be done ANYWHERE! Depending on your fitness level it will be a 15 – 35 minute high intensity cardio workout time-wise! If you can’t run outside you can always run on the treadmill. If you can’t run….you can speed walk, jog in place, do high or low-impact […]

Peanut Butter Protein Cookies

1 cup Organic unsalted peanut butter or almond butter 1 Large egg 1 Egg white 2 tbs. Applesauce 1/4 cup Vanilla protein powder 1 cup organic Old fashioned oats (use gluten free if sensitive) 1/2 cup Baking stevia OR 1 cup sweetener of choice that measures like sugar 1/8 tsp. Sea salt 1 tsp. Baking […]

Banana Chocolate Pops

1 (12 oz.) package firm silken light tofu, drained 1 ½ C. organic semi-sweet or dark chocolate chips 1 teaspoon vanilla extract 1/8 teaspoon sea salt 10 bananas 20 lollipop or popsicle sticks (found at local craft store) ½ C. chopped nuts, optional 1. Add tofu to a food processor; process until smooth 2. Place […]

Paleo Style Crispy Oven-Baked Sweet Potato Fries

Prep time:  10 minutes Cook time:  30 minutes Total time:  40 minutes Serves: 4 Ingredients: -4 small-medium sweet potatoes (we prefer garnet), 6-8″, 2-3″ in diameter -3 tablespoons olive oil or melted coconut oil (this amount is not an exact science..enough to make sure all your sweet potatoes are coated and glossy but not drowning!! […]