AIR FRYER POTATO CHIPS

AIR FRYER POTATO CHIPS

AIR FRYER POTATO CHIPS - - medium Russet potato, Sea Salt, nonstick cooking spray, , Wash and dry potato(es); Use a knife to slice potatoes into thin pieces. Pat the potato slices with a paper towel to remove excess moisture.; Spray the air...

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WAYS TO CELEBRATE WITHOUT FOOD

WAYS TO CELEBRATE WITHOUT FOOD

Today we live in a culture that uses food to feel good, to celebrate, and to reward ourselves.  This can be a challenge for us when we are trying to reach a healthy body weight, achieve a fitness goal, and/or learn how to control eating. Instead of going straight to...

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GET THROUGH THE NIGHT WITHOUT BINGING

GET THROUGH THE NIGHT WITHOUT BINGING

Do you binge eat at night? If this is something familiar to you and has become an after dinner ritual, you’re not alone. When it comes to nutrition, eating at night is one of the biggest struggles that my clients have, even if they’re not hungry. Whether it is caused...

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HEALTHY EGGNOG SMOOTHIE

HEALTHY EGGNOG SMOOTHIE

Hooray for homemade eggnog! With healthy ingredient swaps, you don't have to give up this classic holiday drink! This eggnog recipe is guilt free and will allow you to still zip up your pants after the holidays!HEALTHY EGGNOG SMOOTHIE - -...

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REAL TALK: ED RECOVERY

REAL TALK: ED RECOVERY

The thoughts of an individual going through recovery for an eating disorder or any type an addiction can be misunderstood by others or downplayed by the one suffering. Below is a post that I wrote on social media in response to the picture showed here. I want to share...

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EAT HEALTHY ON THE GO

EAT HEALTHY ON THE GO

In today’s world, most people live busy lives and go nonstop place to place. Having a busy schedule is one of the top reasons that I hear from clients of why they have a hard time eating healthy. Well, good news! Being away from home doesn’t mean poor food choices! I...

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PEANUT BUTTER GRANOLA

PEANUT BUTTER GRANOLA

Nothing is better than homemade granola, especially when there is peanut butter involved! This simple recipe can made ahead for breakfasts, snacks, or desserts! This peanut butter granola can be poured in your morning bowl with milk, used as a topper for yogurt, mixed...

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WHY AM I BINGE EATING?

WHY AM I BINGE EATING?

One of the most common nutrition concerns and troubles that my clients tell me about is binge eating. Working in the fitness industry, I see people of all ages and fitness levels have this struggle. It is important to note that if you binge eat on occasion or are...

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RED WHITE & BLUE FRUIT PIZZA

RED WHITE & BLUE FRUIT PIZZA

Many of my clients tell me that it's difficult to keep eating healthy during cookout season.  One easy solution is to make a healthy dish or two to bring to parties and celebrations so you can ensure at least a few healthy options.   One of my go-to recipes for this...

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LOADED BREAKFAST SWEET POTATOES

LOADED BREAKFAST SWEET POTATOES

LOADED BREAKFAST SWEET POTATOES - - medium sweet potatoes, natural granola (no sugar added), natural almond butter, blueberries, banana slices, chia seeds, Preheat oven to 400 degrees F.; Bake sweet potatoes directly on the rack for 40-50...

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VERY BERRY YOGURT PARFAIT

VERY BERRY YOGURT PARFAIT

VERY BERRY YOGURT PARFAIT - - non-fat plain or vanilla Greek yogurt, blueberries, raspberries, honey, 8oz mason jar, Layer 1/4 cup of the yogurt in the bottom of the mason jar.; Top the yogurt with 1/4 cup blueberries. Top with an additional...

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BURRITO SKILLET

BURRITO SKILLET

BURRITO SKILLET - - olive oil, Onion diced, Ground turkey, chili powder, garlic powder, onion powder, cumin, Sea Salt, kidney beans, rinsed and drained, chunk salsa, water, sprouted grain tortillas, cut into strips ((Ezekiel is a great...

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PUMPKIN PROTEIN BARS

PUMPKIN PROTEIN BARS

PUMPKIN PROTEIN BARS - - CRUST: oat bran, Vanilla Protein Powder, PUMPKIN FILLING: 100% pure pumpkin, Vanilla Protein Powder, whole eggs, Salt, CRUST: -Preheat oven to 425 degrees F. In a bowl mix oat bran and 1 cup of water. Microwave for 2-3...

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HEALTHY HOLIDAY TIPS

HEALTHY HOLIDAY TIPS

HEALTHY HOLIDAY TIPS It’s the holiday season! Which means parties, food, shopping and busy schedules. It is a fun time of the year, but also a difficult time for people’s fitness goals. Throughout the year, many of you make such great progress but then struggle to...

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LOW CARB PANCAKES

LOW CARB PANCAKES

LOW CARB PANCAKES - These low carb and wheat free pancakes are great for breakfast and brunch! - Almond meal, ground flaxseed, Sea Salt, Baking Powder, large eggs, unsweetend almond milk (or nondairy milk of your choice), coconut oil, melted,...

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PROTEIN FRENCH TOAST

PROTEIN FRENCH TOAST

PROTEIN FRENCH TOAST - - Ezekiel bread, Egg Whites, Vanilla Extract, Vanilla Protein Powder (May use other flavors of your choice. Examples: cinnamon, caramel, snickerdoodle), Ground Cinnamon, In a medium bowl, whisk egg whites, protein...

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PROTEIN BANANA BREAD

PROTEIN BANANA BREAD

PROTEIN BANANA BREAD - - ripe bananas, eggs, quick cooking oats, banana or vanilla protein powder, stevia , water, baking soda, salt, cinnamon, nutmeg, ginger, Preheat oven to 350 degrees.; In a mixing bowl, mash the bananas, then mix in all...

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THE STRUGGLES OF A FIT CHICK

THE STRUGGLES OF A FIT CHICK

If you are a fit chick, you will understand these daily struggles... -Peeing like a racehorse. When we're downing a gallon or more of water, people  start to question our frequent bathroom breaks. -Speaking of bathroom breaks, sitting on a toilet after leg day. Oh my...

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TURNING MY EATING DISORDER INTO MY PASSION

TURNING MY EATING DISORDER INTO MY PASSION

I had the privilage to share my story with students of a health class through a series of questions. Sunnie Tobia, a health and physical education teacher in Rochester, NY, asked me to speak about how I turned my eating disorder into my passion. Part of their...

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PUMPKIN PROTEIN SQUARES

PUMPKIN PROTEIN SQUARES

PUMPKIN PROTEIN SQUARES - - oats, Vanilla Protein Powder, Baking Powder, Baking Soda, Salt, pumpkin pie spice, Cinnamon, pure maple syrup, Pumpkin Purée, unsweetened vanilla almond milk, dark chocolate chips (optional), Preheat oven to 350...

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CINNAMON APPLE CHIPS

CINNAMON APPLE CHIPS

CINNAMON APPLE CHIPS - Baked apple chips are simple and healthy fall snack with only 2 ingredients! - apples, Cinnamon, Preheat oven to 200 degrees.; Line a baking sheet with parchment paper.; Slice apple thinly. Discharge seeds. ; Place apple...

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10 TIPS FOR STRENGTH TRAINING FOR WOMEN

10 TIPS FOR STRENGTH TRAINING FOR WOMEN

Strength training is one of the best things you can do for your body.  It is about making your body strong, pushing past your mental barriers and becoming the best version of yourself.  As a major component of fitness, it is important that you learn to train the...

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NO BAKE ENERGY BITES

NO BAKE ENERGY BITES

NO BAKE ENERGY BITES - - dry oats, dark chocolate chips, natural peanut butter, ground flax seed, honey or 100% pure maple syrup, Vanilla Extract, Mix all ingredients together in a bowl. Set in fridge for about 30 minutes.; Roll into 1 inch...

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SUNBUTTER COOKIES

SUNBUTTER COOKIES

SUNBUTTER COOKIES - - Wet Ingredients: sunbutter, ghee, Vanilla, egg, Dry Ingredients: oat flour, Baking Powder, coconut sugar, Salt, Other Ingredients: dates chopped, walnuts, Preheat oven to 350F.; Mix dry ingredients in a small bowl.; Mix...

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CHOCOLATE PROTEIN ICE CREAM

CHOCOLATE PROTEIN ICE CREAM

CHOCOLATE PROTEIN ICE CREAM - - chocolate whey protein powder, banana, natural peanut butter, large ice cubes, unsweetened almond milk, almond extract, Mix in a magic bullet or small blender. Pour into a small Tupperware container.; Freeze for...

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