15 ANTI-INFLAMMATORY FOODS

15 ANTI-INFLAMMATORY FOODS

Inflammation is a function that occurs in your body. It alerts your body when it is wounded, injured or ill so your immune system can fix it.  However, other things such as lack of sleep, excessive stress, genetics, and-the most common of all- a poor diet, can also...

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SIMPLE PROTEIN PIZZA CRUST

SIMPLE PROTEIN PIZZA CRUST

SIMPLE PROTEIN PIZZA CRUST - - liquid egg whites, oats grounded into flour, coconut flour, Mix all ingredients together until it forms a batter. The batter will be a little runny.; Heat a small frying pan on high.; Pour mixture into pan and...

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SWEET N FIT’S METABOLIC LEG CIRCUIT

SWEET N FIT’S METABOLIC LEG CIRCUIT

Metabolic Leg Circuit!  It is very effective as it gives you a metabolic workout to help build your legs and booty while allowing you to burn body fat! The circuit will only takes about 30 minutes to complete and still makes you work up a sweat! You can use this as...

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CONFETTI PROTEIN COOKIES

CONFETTI PROTEIN COOKIES

CONFETTI PROTEIN COOKIES - - quick oats grounded, Confetti Cake Batter flavored protein powder or vanilla protein powder, sugar free/fat free Jell-o vanilla pudding mix, baking powder, whole egg, egg white, mashed banana, non-fat plain or...

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HEALTH BENEFITS OF KEFIR

HEALTH BENEFITS OF KEFIR

You may have heard of kefir in the natural health world and wondered what it was. Kefir in an unique cultured dairy product that is high in nutrients and probiotics. In fact, it is one of the most probiotic-rich foods on the planet, which makes it incredibly...

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CINNAMON ROLL PROTEIN SHAKE

CINNAMON ROLL PROTEIN SHAKE

CINNAMON ROLL PROTEIN SHAKE - - unsweetened almond milk, cinnamon, vanilla extract, vanilla protein powder, crushed ice, Blend all ingredients in blender. Pour in glass and garnish the top with cinnamon if desired. Enjoy!; -...

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CAULIFLOWER CHICK PEA PATTIES

CAULIFLOWER CHICK PEA PATTIES

CAULIFLOWER CHICK PEA PATTIES - - Head Cauliflower, florets broken apart, Chick Peas rinsed and drained, Bell pepper diced , Onion diced , Cloves Garlic minced, Panko, Turmeric, Cumin, Sal and pepper to taste, Preheat oven to 375.; Boil or...

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NON-SCALE VICTORIES

NON-SCALE VICTORIES

Let's talk about the importance of  non-scale victories. It is so easy to get caught up in the numbers on the scale. It can become an obsession when we weigh ourselves every day (or even multiple times per day) and it’s disheartening if the numbers aren’t going the...

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SHRIMP AND MANGO GUACAMOLE

SHRIMP AND MANGO GUACAMOLE

Shrimp and Mango Guacamole - - ripe avocados, red onion, finely minced, minced garlic, jalapeno, finely minced (remove seeds and vine first), cooked shrimp, chopped, mango, chopped, juice of 1 lime, sea salt, cumin, pepper to taste, In a large...

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Broccoli Breadsticks

Broccoli Breadsticks

Broccoli Breadsticks - - broccoli-chopped to make 4 cups, nutritional yeast (May use cheese if desired), whole eggs, sea salt, fresh basil, water, Pre-heat oven to 375° F. Have a baking sheet ready to place breadsticks on.; Remove broccoli...

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8 TIPS FOR EATING HEALTHY AT SOCIAL GATHERINGS

8 TIPS FOR EATING HEALTHY AT SOCIAL GATHERINGS

8 TIPS FOR EATING HEALTHY AT SOCIAL GATHERINGS April is here, and even though it is not summer yet, the party season is beginning. The warmer weather and longer days are perfect for social gatherings-weddings, graduations, cookouts, family parties and gatherings with...

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Coconut Flour Pancakes

Coconut Flour Pancakes

Coconut Flour Pancakes - - extra virgin coconut oil, raw honey, large eggs, unsweetened coconut milk, vanilla extract, coconut flour, cream of tartar, baking soda, sea salt, Cream together the coconut oil and honey. Add the eggs one at a...

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Protein Cheesecake

Protein Cheesecake

Protein Cheesecake - - Crust: graham cracker sheets, melted coconut oil, unsweetened almond milk, maple syrup ((optional)), Cheesecake Filling: light cream cheese (Let sit out in room temperature to soften), fat free Greek yogurt, eggs, liquid...

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Chicken Crust Pizza

Chicken Crust Pizza

Chicken Crust Pizza - - ground chicken (raw), Parmesan cheese, shredded Mozzarella cheese, black pepper & sea salt, Italian Seasoning Blend (or Oregano & Basil), prepared tomato sauce, Vegetables of choice (I used spinach, mushrooms...

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HOW TO FIGHT THROUGH A FITNESS FUNK

HOW TO FIGHT THROUGH A FITNESS FUNK

HOW TO FIGHT THROUGH A FITNESS FUNK We've all been there.  It's time to workout but you just have no motivation to do it.  When you feel stuck, burnt out, depressed or just discouraged, it can be frustrating and put you in a fitness funk. Here are some ways that will...

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SWEET N FIT’S BIKINI LEG WORKOUT

SWEET N FIT’S BIKINI LEG WORKOUT

Leg day! The workout that I love and do it two to three times a week (depending on my training program).  From playing soccer to being a bikini competitor, legs have always been my strong point.  I have many clients and others in fitness asking  how to develop their...

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Pumpkin Oatmeal Bake

Pumpkin Oatmeal Bake

Pumpkin Oatmeal Bake - - Cinnamon, pumpkin spice, Salt, Baking Powder, Coconut Oil, unsweetened almond milk, banana, coconut sugar, dried unsweetened cranberries, pumpkin, Preheat over to 350; Combine all ingredients in a large bowl; Pour into...

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Blueberry Protein Waffles

Blueberry Protein Waffles

Blueberry Protein Waffles - - oat flour, Egg Whites, Vanilla Protein Powder, Baking Powder, unsweetened almond milk, blueberries, Add all the ingredients beside the blueberries in a mixing bowl. Whisk until well combined.; Let the batter sit...

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Mediterranean Vegetable Cakes

Mediterranean Vegetable Cakes

Mediterranean Vegetable Cakes - - olive oil, divided, onion, garlic clove, minced, baby spinach, parsnip, grated, oregano, dried, tomatoes, diced, olives, diced, artichoke hearts, diced, eggs, beaten, almond flour, sea salt, black pepper, Heat...

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UNDERSTANDING NUTRITION LABELS

UNDERSTANDING NUTRITION LABELS

Picking healthy foods can be confusing, especially with all the misleading statements that companies advertise on the front their food products.  Consumers may think they are buying the best option just because an item says fat-free, sugar-free or all natural....

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Sweet Potato Fries

Sweet Potato Fries

Sweet Potato Fries - - Large sweet potatoes, sliced into strips, Olive oil or melted coconut oil, each: sea salt, pepper, garlic powder, cayenne, cumin ((Or use any spices of choice)), Preheat over to 400 degrees.; Put olive or coconut oil in...

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Spaghetti Squash Boats

Spaghetti Squash Boats

Spaghetti Squash Boats - - Ripe spaghetti squash, olive oil, Yellow onion, diced, Clove garlic, minced, Ground turkey (Use hot turkey to make the dish spicy), Low-sodium chicken broth, Rotel tomatoes, Half & half, Pinch red pepper flakes,...

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NATIONAL EATING DISORDER WEEK 2017

NATIONAL EATING DISORDER WEEK 2017

Today marks the first day of National Eating Disorder Awareness Week (February 26-March 5) held by the National Eating Disorder Association (NEDA). This year's theme is "It's Time to Talk About It". There are so many myths and assumptions about eating disorders and...

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3 HEALTHY TIPS FOR FAT LOSS

3 HEALTHY TIPS FOR FAT LOSS

We all see the "Lose 10 pounds in 10 days", "ripped abs in five minutes" and "eat your favorite foods and still lose weight" promises that target people trying to lose body fat.  Fitness magazines, social media, weight loss programs and supplement companies all feed...

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PROWLER SLED TRAINING

PROWLER SLED TRAINING

I love using the prowler sled during my workouts! It is very versatile and can be used in a circuit, as a finisher or  as a whole workout.  It produces incredible results in a very little amount of time, which is why anyone at any fitness level should add it to their...

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Cauliflower Crust Pizza

Cauliflower Crust Pizza

Cauliflower Crust Pizza - Craving pizza but don't want all the extra carbs? Try this veggie-powered pizza that uses freshly grated cauliflower for the crust! Feel free to add more veggies or meat to bulk it up more! - Cauliflower, grated...

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Pumpkin Protein Pancakes

Pumpkin Protein Pancakes

Pumpkin Protein Pancakes - - Old Fashion Oats, Egg Whites, Low Fat Cottage Cheese, Pumpkin Purée, Cinnamon, Stevia, Vanilla, Heat lightly oiled griddle or frying pan over medium-high heat.; Blend all ingredients together in a large mixing...

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