May 26, 2015

Protein Cake Pops

These are delicious! 

2 tablespoons of coconut flour
2 tablespoons unsweetened cocoa powder
1/4 cup peanut butter 
1 tsp honey
1 scoop Shakeology (I used chocolate) 
2 tbsp almond milk
1 tbsp coconut oil

Mix well, it will turn to a pasty sand. Then roll into balls (makes 6). Place in the freezer for 10 minutes. 

Meanwhile, prep 1 tbsp chocolate chips and a 1/2 tsp coconut oil in a microwaveable cup/bowl. Microwave in 20 second intervals, stirring with a dry rubber spatula between intervals. Once melted, dip the top of the ball in the chocolate and then dip in sprinkles just for fun!

You can also roll the entire ball in chocolate and sprinkle it up! 

May 24, 2015


When I finally took charge of my health, changes began to happen from the inside out. I felt better in my mind, body and spirit. It really is quite amazing and I would love to share that with other women who desperately need it like I did.

In my Girl Boss Academy, I will show you how to take charge of your life, your health, your spirit, and your financial situation. In 10 weeks, we focus on making your life glorious.

Next Girl Boss Academy start date is June 21, the first day of SUMMER, and concludes August 31.

Life transformations start on the inside and work their way out! Forget about your weight, your muscle, you financial situation, forget about your skinny jeans, your muffin top, and the bills that are stacking up. All of that will work itself out and happen naturally when you take care of yourself. When you start loving YOU and working on your belief in yourself and taking charge of your life.
Next accountability group focuses on your mind, body and spirit!

In my next private Facebook group, we’ll work on making you the best you possible. We will focus on a Summer-long game filled with wellness activities and making you a GIRL BOSS.

I will show you how to:
Take charge of your life
Become a #girlboss in your life
Gain confidence
Believe in YOU
Give of yourself to help others

There will be points for achieving BALANCE in your life with such activities like:
Personal Development (books, passages, poems, podcasts)
Eating well
Fun activities such as date night, gardening, playing with your kids (if you have some), family fun day, unplugging!
Giving back (random act of kindness, volunteer work)
And more!

There's a prize for the GIRL BOSS with the most points!

We get one life to live, why not make it SPECTACULAR?

This is a private group for women in my coaching community. To be in this group, you must enroll as a member of my team and replace one meal a day with Shakeology for your own health and wellness. After the group has concluded, you can continue to get your discount on health and wellness tools or you can coach to make a career, the choice is completely yours! By joining my group, you get to work on your mind, your body, and your spirit. We'll start each day with Shakeology, for superfood nutrition, and we'll work on all the rest, including teaching you how to become a wellness coach to help others if you should choose that path for your life! Helping others really is the bread and butter of being a coach and of transforming YOUR life. No part of coaching is about "sales," there is no quota to meet. You just need to make it your mission to help others, sound cool? I will show you how to change your financial situation through coaching as well. If your bills are stacking up like mine were, you'll love this opportunity.

For more details and the requirements of the group, please fill out this application and submit it to me before June 20th.

Fill out my online form.
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May 20, 2015


This was so much easier than I thought! 30 years old and I've NEVER popped my own popcorn, have you?!

Add 2 teaspoons of coconut oil to a pan that has a lid. Put one kernel of popcorn in the pan and cover. Heat on medium-high until the kernel pops.

Then, add 3/4 cup of kernels to the pan and cover. Heat until they are done popping, shifting the pan to stir a few times.

This will make a large bowl of movie popcorn for 3-4 to share!

For a twist. heat 1-2 tsp of coconut oil and drizzle over the popcorn. Sprinkle with Parmesan cheese! Or whatever other topping of spice strikes your fancy.

21 DF:
3 cups of popcorn equals 1 yellow. Count the coconut oil as 1 tsp and any toppings you add.

21 Days of Recipes Continues!

Taking you back to an old favorite tonight!

Clean Eating Lasagna! Just because you're eating healthy doesn't mean you're boring!

Here's ya go, click here for a fan favorite lasagna!

What Coaching Has Done For Me...

I've been thinking about how coaching has changed my life. I think often times we think of how we've changed others and how rewarding that is. It's almost difficult to say that it's more rewarding to have changed myself, because that feeling of helping another person get healthy is almost unparalleled! But I do believe that the change in me is pretty special.

I am healthy. Coaching did that for me. I would totally be the person to yo-yo back to my starting weight. But being a coach means you have to hold yourself accountable! Now that I'm a coach, I can't imagine going back.

My family is healthy. What mom does, the family does! Am I right?! Amen to the moms who are leading their families to health.

I am happy. I was truly sick before I found Beachbody. Just felt awful and was totally down in the dumps. Exercise and nutrition made me a better me. I discovered how my body and mind was made to feel. I made some really positive changes in my life, and Beachbody gave me the courage to do that. Because I'm worth more than what I was settling for! Confidence is a pretty special benefit to life!

Along with coaching, Beachbody encourages personal development. I actually started reading!! Which has brought me closer to God.

Being able to stay at home. Before I got started in this, I was going to have to go back to work. I started coaching for the discount on Shakeology, and I really just wanted to cover the cost of my own Shakeology (cause I can't live without it!) but helping others reach their goals through these awesome products has actually given me purpose, and I love it! Helping others with world class programs and getting paid to do it? I didn't think that was possible, I was wrong.

I'm a better mom, a better wife, a better friend.

People say "coaches change lives" and it's true. But "coaching changes lives" too.
Thank goodness my friend reached out to me with this opportunity. And thank goodness that God nudged me towards it to be able to say "sure, I'll try it out" when I was totally screaming inside and terrified!

May 19, 2015

Double Chocolate Lava Cake

Oh. Em. Gee. 

I'm always working to perfect recipes... My other Shakeology mug cake is very good, but this double chocolate lava cake is my new fave! Give them both a try and tell me which you like best! 

1 scoop Chocolate Shakeology (for the record you can use any Shakeology flavor, but it wouldn't be "double chocolate" without using the chocolate) 
1/4 tsp baking powder
1 Tbsp unsweetened cocoa powder
1 egg white
2 tsp pure maple syrup (agave or honey works too)
5 Tbsp unsweetened vanilla almond milk
2 tsp peanut butter
Dash of sea salt 

Grease your mug of choice with coconut oil. You can use the spray or just melt some inside the mug and tilt it so that it reaches all sides. Any mug will do! 

In a mixing bowl, combine the dry ingredients- Shakeology, baking powder, cocoa powder and sea salt. Mix well. Side note: Make sure your cocoa powder is unsweetened and pure cocoa. Stay away from the word "Dutch." 

Add egg white, syrup and almond milk. Stir until smooth. 

Add half of the batter to the greased mug. Then, drop 1 teaspoon of peanut butter in center of batter. Add remaining batter to the mug, on top of the PB. 

Microwave times may vary depending on the power of your machine. Start with 1 minute, 30 seconds. You can add time in 10-second intervals until your cake is the consistency you like it. I do one minute 40 seconds in my microwave. 

You can eat it from the mug or flip it over to remove it. Drizzle with warmed peanut butter and add any fruit or unsweetened coconut shreds.

Keep away from children. They will eat it all and leave you none! 

21 day fix: 
1 red, 3 tsp. Or just count it as a yellow treat swap. 

*Heating Shakeology does reduce some of the nutritional value. But on its worst day, a Shakeology cake is better than a sugar filled cake. And it tastes better too! 

May 17, 2015

Chicken Tortilla Soup

4 chicken breasts
3 cups of low sodium chicken broth
1 - 15 ounce can of diced tomatoes and green chiles
1 - 15 ounce can of black beans, drained
1 tsp oregano
2 tbsp cumin
1 tbsp chili powder
1/2 tsp of sea salt
1/2 tsp pepper
1/2 tsp cayenne pepper
Dash of red pepper flakes
3 garlic cloves, minced
1 yellow onion, chopped

Combine all ingredients in slow cooker and cook on low for 6-8 hours. Taste after 6 and add any seasoning you like! 

Garnish with avocado, cheese, cilantro, plain Greek yogurt. 

May 16, 2015

Peanut Butter Truffles

21 days of recipes continues with a quick and easy dessert! Snack on a few or fill a dessert tray for a potluck. 

1 cup of peanut butter
1/4 cup coconut flour
3 tbsp pure maple syrup

Combine all ingredients and process in a food processor until smooth. 

Chill 5 minutes and then scoop teaspoon size balls onto a parchment lined baking sheet. Freeze another 30 minutes.

In a double boiler, prepare 1/2 cup of dark chocolate chips, 1/2 tsp melted coconut oil, and 2 tbsp almond milk. Once smooth, work fast to cover the peanut butter balls. 

Freeze for another 30 minutes and then eat up! If there's any left, store in the refrigerator for a week or in the freezer for a month. Try to save a few in the refrigerator because surprisingly they are even better the next day!!! 


You can't have my chili without cornbread! 


1 cup medium grind whole grain cornmeal. I use the Bob's Red Mill brand.
1/2 cup whole wheat flour 
1.5 tsp baking powder
1/2 tsp sea salt
1 egg
1/2 cup buttermilk
1/4 cup honey
1 tbsp maple syrup
1/4 cup count oil, melted 

Whisk all wet ingredients in a mixing bowl, then add the dry. 

Preheat oven to 350.

Use a small amount of coconut oil to grease a loaf pan (9x5). 

Cook for 20-25 minutes. 


Beef Chili

It's been strangely cold in California this Mid-May. Which always sets my craving for chili! 

1 pound extra lean ground beef- I used 93% lean grass fed beef. You can also use ground turkey, but I've never been a fan. 

1 small onion, chopped
1 - 15 oz can of pinto beans
1 - 15 oz can Kidney beans
1 - 15 oz can of tomato sauce
1.5 tsp cumin
1 tbsp chili powder
1/2 tsp cayenne pepper
Dash of sea salt
3 garlic cloves, minced 
1 tbsp olive oil

Heat 1 tbsp olive oil in a large skillet. Add onion and garlic and sauté for 5 minutes. Add beef and cook until no longer pink. 

Add all spices and mix well. 

Drain and rinse the beans and add them in with the tomato sauce as well.

Heat at least 20 minutes on sommer, but you can cook longer if needed. 

Crock pot- brown the meat first and then combine everything and cook 3-4 hours on low. 

For the Clean Eating Cornbread recipe to go along with your chili, click here!

21 day fix: 
Serve in a green container and count 1 red, 1 yellow, 1 tsp. 

May 15, 2015

Biscuits and Gravy

Clean Eating Style! Now, this one made me happy. I grew up with the most yummy biscuits and gravy, made by my grandma! These clean eating biscuits and gravy are just awesome and half the calories!

Milk, I used reduced fat
1 tbsp apple cider vinegar
Whole wheat flour
1/2 cup medium grind yellow cornmeal
1 1/2 tsp baking powder
1/2 tsp baking soda
Sea Salt
2 Chicken Italian Sausage links
1/2 tsp dried thyme
1 tsp pepper
eggs (optional)

For Biscuits:

Preheat oven to 425. In a bowl, combine 3/4 cup of milk and 1 tbsp apple cider vinegar. Mix well and let stand 10 minutes. In another large bowl, mix together 1 and 3/4 cups of wheat flour, 1/2 cup cornmeal, baking powder, baking soda and 1/4 tsp of sea salt (no, I don't measure, just a dash!) Add 5 tbsp of unsalted butter (the real stuff) to the mixture and use a fork and mix until your dough turns to sand!

Add in the milk/vinegar to the mix and mix as well as you can. I use a rubber spatula, it helps! Next, take 4 scallions... you're going to use only the light green and green parts, toss the white and save the dark green for later. Chop into small pieces and add to the dough.

Form the dough into balls and flatten it out to about 3 inch by 3/4 inch thick disks. You're going to get 8 biscuits out of this dough. Transfer your biscuits to a parchment paper lined baking sheet (or 2) and bake for 11-13 minutes until a toothpick or fork comes out clean and the top is golden brown.

For the Gravy:

While your biscuits are cooking, add 1 tsp of coconut or olive oil to a skillet. Remove the casing from your sausage and add it to the pan, breaking it up into pieces. Add 1/2 tsp of dried thyme to the sausage.

In a large mixing bowl, combine 2 and 3/4 cups of milk and 1/2 cup of wheat flour, whisk together. Add to a skillet and sprinkle in a dash of sea salt and 1 tsp of black pepper. Bring the mixture to a simmer on medium high, stirring occasionally. Allow to simmer for 5 minutes and thicken, then add the sausage and simmer for another 5 minutes.

If you would like egg on top of your gravy, cook eggs however you like!

Top your biscuits with your gravy and eggs, sprinkle with remaining dark green chives, and enjoy!

May 14, 2015

21 Day Fix FAQs

Frequently Asked Questions for those who already have their program!

If you do not have 21 Day Fix and are interested in joining a support group with me, I would love to help you! ----> CLICK HERE FOR MORE FIX INFO! Including where to buy and what to expect!

21 Day Fix is truly awesome. I cannot say enough good things about it! I've been doing Fix myself for about a year, and I still think the Meal Guide is the very best meal guide I've ever seen! I do get quite a few questions from my awesome challengers, and I want to answer each of those questions here, in one spot. Because who doesn't like convenience?!

You can get great tips for Autumn herself on her YouTube Channel!

The question I get most often is "Can I eat this?" I have to tell you, it's really so simple. There are lists of foods in your Fix booklet. If it's on the list, yes, if it's not on the list, no. In general, follow this guideline...

But please remember that this is a lifestyle, we cannot possibly include every single food that you see in the supermarket. Use this as a general guideline, but remember that there are always exceptions and please ask your coach if you think you've found one! Try to look at the properties of the food, how many carbs are in there? Protein? Fat? What are the ingredients? Polenta for example, it's not on the list, but you found a clean version and you know it's mostly corn meal and you eat it like bread. Corn and bread are yellow. So you can reasonably assume that it's a yellow. There are certain foods that are considered "clean" that aren't going to be "Fix Approved." Autumn has included only the foods that are optimal for results.if you're looking to lose weight like hardcore, my advice is to follow the list to a T. But if you're looking for freedom to fit this into your lifestyle, by all means!  

If there is a food that you want to try, that isn't included, by all means! But just know that if it's not in the book, it's technically not Fix Approved. I advise all my challengers to complete one full round to a T to see what the program is designed to do for your body. If you want to get creative after that, please do! Just know that if it's not in the book, it's not going to be one of those "optimal results" foods. Capiche?

Question: "Do I have to eat all these containers?" Answer: Yes, you do. Weight loss is a science. Think of it like baking a cake. If one ingredient is off, you use baking soda instead of baking powder, guess what, flat cake. For optimal results, follow the plan. Even if you think that it's too much food, follow the plan. If you are going to get tricky and modify your calorie bracket, my advice is to make it balanced. Don't skip all your greens and enjoy all your yellows. Don't we wish?

Question: How do I count containers when I am making a recipe family style? Answer.

Question: When do I step on the scale? Answer: Day 1 and Day 21. Please stay off the scale during your 21 Days.

For some of the answers, I'll link the video chat answer from Autumn and one of the 21 DF nutritionists, just click the answer button. Some of the videos have 3 or 4 questions on them, so just watch the full video, it's only a couple minutes, to get the answer you need.

Question: Safe for Breastfeeding? Answer.

Question: Can I eat PB2? Answer.

Question: Can I eat Quest Bars? Answer.

Question: What do I count Ezekiel Bread as? Answer.

Question: Can I have butter? Answer.

Question: I'm starving! Am I supposed to be STARVING?! Answer.

Question: Do I have to finish my meals? Answer.

Question: If I am really active, do I change my calorie bracket? Answer.

Question: What about salsa? Answer.

Question: What about Popcorn? You're going to LOVE this Answer.

Question: Are KIND Bars Fix Approved? Answer: Autumn counts the regular Kind bars as a blue and tsp since they are mostly nuts and honey. If there's an ingredient you don't recognize, skip that bar!

Question: WHY can't I have 8 ounces of unsweetened almond milk everyday!?!? Answer. Autumn actually made a verbal update to the meal plan. If you are using 8 ounces of unsweetened almond milk in your Shakeology, you can do that DAILY and NOT count it as a yellow. Hallelujah! Thank you, Autumn!

Question: What if I miss a workout, should I adjust my containers? Answer.

Question: Shakeology on 3 Day Fix? Answer.

Question: What are the extra workouts in the calendar? Answer: They are available in the Upgrade package, here ya go!

Question: How can I get more containers? Answer.

Question: Are my containers dishwasher safe? Your containers will melt if they get too hot. Are they water tight? NO!

Question: Can I purchase the bands that they use in the videos? Answer.

Question: Do I have to COOK every single meal? Answer: NO! There is so much versatility on this plan. This question has a lot of answers. Here's a great tip from Autumn!

Question: Are the food lists organized in any specific order? Answer, yes. The top 1/3 of each list contains to most nutrient dense foods that will give you the best results possible.

Question: I entered everything in My Fitness Pal and I was over my 1250 calories that I need. Help! Answer. Remember, 21 DF gives you a RANGE of calories. If your target is 1250, your range is 1200- 1499, as long as you are in that range, you are good to go! Don't do double the work with MFP, just use your containers, tally them up, and call it a day!

Question: Why are peanuts Blue and Orange? Answer.

Question: Do I measure my greens cooked or raw? Answer, it doesn't matter! Greens have so little calories, eat up.

Question: Do I measure my oatmeal cooked or raw? Answer, cooked.

Question: What is the difference between Fix and Fix Extreme? Answer.

Question: What is my Bonus Video and when do I use it? It's an extra fat burning workout! Use it in place of one of your cardio or Dirty 30 days.

Question: How often do I do 10 Min abs? Answer, you only want to work abs 3-4 days a week.

Find more live chats with Autumn right here!

And don't hesitate to contact me, or your coach, with any more questions! We LOVE to help!

Avocado Chicken Enchiladas

21 Days of Recipes, Day 4!

These. Are. Amazing.

3-4 Chicken Breasts
1 jar of clean salsa verde, green enchilada sauce, or tomatillo sauce. I used Sprouts brand Enchilada sauce. When I say "Clean" I mean there's only whole foods inside the jar, no words you cannot pronounce and no sugar.
Low Sodium Chicken Broth
Cheddar Cheese
2 large garlic cloves
Coconut Oil
Whole Wheat Flour
Plain Greek Yogurt
1 large or 2 small avocados
8 Whole wheat tortillas

I cooked my chicken in the crock pot because it's so easy to shred! I covered the bottom of the crock pot in a thin layer of chicken broth, place my defrosted chicken inside, and topped with about 1/4 cup of my clean, green enchilada sauce. Cook on high for 3.5- 4 hours or low for 6.

You'll need about 20 minutes to prep your enchiladas, and then 20 minutes of cook time.

1. Preheat oven to 375.

2. In a saucepan, heat 1 tbsp of coconut oil. Mince 2 garlic cloves and saute them in the coconut oil for about 2 minutes. Next, add 1 tbsp wheat flour and saute on medium for 2 minutes.

3. Stir in 1 cup of low sodium chicken broth, 1/4 cup of chopped white or yellow onion, 2 teaspoons of cumin, a dash of salt and a dash of pepper. Bring to a slow boil and then simmer for 5 minutes.

4. Remove from heat. Stir in 1/2 cup of plain greek yogurt and 1 cup of your green sauce. Add 1/2 cup of chopped cilantro. Mix well.

5. Shred the chicken and chop the avocado. Grate about 1 cup of cheddar cheese.

6. Place a scoop of the prepared sauce in the bottom of a 9x13 baking dish. Cover the bottom of the dish in a light layer.

7. Inside each tortilla, add chicken, chunks of avocado, and a sprinkle of cheese. Seal the ends and roll each enchilada.

8. Pour the remaining sauce over the top and spread evenly. Then add about a cup of cheese over the top of the enchiladas.

9. Bake for about 20 minutes.

10. Enjoy these delicious enchiladas!

May 13, 2015

Eat Clean on a Shoestring Budget

One of the most popular questions I am asked is "Is Clean Eating Expensive?" It's kind of a loaded question. Clean Eating can be expensive, but with careful planning, it won't cost you any more than that processed and convenience food diet you've been eating (no offense, I ate it too).

First, let's talk about Clean Eating...

The Basics

1. Whole Foods
2. Avoid Processed Foods
3. Avoid Artificial Ingredients and Sweeteners
4. Eats Lots of Vegetables and Fruits
5. Eat Lean Protein
6. Eat Complex and Whole Grain Carbs
7. Control Portion Size

There really is SO MUCH VARIETY! With so many foods to choose from, it's easy to create a meal plan that is within your budget. YOU HAVE THE POWER! You rule your meal plan, don't let your meal plan rule you. Plus, nutritious foods are more nutrient dense, so they keep you satisfied for much longer than those empty calories in sugary and processed foods. For the non-abbreviated version, visit my Clean Eating 101 article.

Second, let's talk organic food...

Not everything in your diet needs to be organic. You can save money on specific items by purchasing regular versus organic. Each year, the Environmental Working Group ( publishes the Clean Fifteen and Dirty Dozen lists. These lists tell you which foods to buy organic and which foods you can get by with regular.

This year's lists!

The Dirty Dozen is the 12 foods that have the most concentration of pesticides. For example, 99% of apples tested positive for at least one type of pesticide ( When shopping, you'll want to buy these foods in the organic section. The Clean Fifteen are the 15 foods that you can purchase from the regular section of your store, to save some money in your budget without compromising your health.

Studies have shown that a clean and healthy diet is about $1.50 more per day than an unhealthy diet plan. While that may not be a lot to one person, it can be a huge difference to another. Your individual family budget is yours, and if you cannot afford $1.50 more per day, I've been there. When we started eating clean, we were a little shocked by the cost increase, and frankly, we couldn't afford it. I spent HOURS shifting through our budget to make it work for us. Now, my budget is no more than it ever was in the past! Here's what I found:

1. Convenience costs- Avoid pre-made and pre-packaged foods. Honestly, if you are following a clean meal plan, you're already avoiding these foods, so you will save a bit right from the start!

2. Control Portion Size- You aren't going to be able to eat right without taking a peek at your portion size. Eat less food! You don't need 2 cups of pasta at dinner, it's unhealthy, and you truly don't need that much food. When you control your portion size, you're going to control your budget and your weight. BONUS! Did you know that American diets have a portion size of 2-4 times the amount that a person should be eating? Nutritious food is more filling anyways, eat well, eat less, be satisfied.

3. Eat less meat- The USDA has reported that Americans eat about 50 pounds more meat than we did 50 years ago. There are other ways to get protein! Instead of serving meat with every meal, or large portions of meat with dinner, focus on adding other proteins. I suggest eggs, greek yogurt, cottage cheese, quinoa, black beans and other legumes, lentils, chia seeds, ezekiel bread, hummus, hemp seeds, and even peanut butter! Using less meat on a daily basis is going to result in less expense and less calories, win win.

4. Make your own foods wherever possible- Not only will you save money, but you can also control the foods that go into your mouth! Salad dressings for example can cost $3-$4 for a bottle and nearly every salad dressing out there has at least one questionable ingredient. Instead, try making your own. Recipes: Balsamic Dressing, Red wine vinaigrette. In addition, there are some snacks that will cost you pennies to make, instead of spending $5-$8 in the store. Try out my hummus recipe and cut the cost from your grocery list.

5. Buy in Bulk- Costco and Sam's Club have been adding healthy and organic foods to their stores. Figure out which items you can purchase in bulk and do it! We purchase several fruits, vegetables, yogurt, almond milk, power green smoothie blends (kale, spinach, chard), chicken breast, cheese, whole grains, eggs, quinoa, snacks, and even some organic sauces at our local buy in bulk store. A container of yogurt that costs $8 in the grocery store is $5 at our buy in bulk store!

6. Meal Plan- I plan for two weeks at a time. When I make my meal plan, I plan out meals that utilize the same ingredients and spices, just in different ways. I then buy in bulk to save money. My meal planning tips can be found here.

7. Buy foods that are in season- If you can get your fruits and vegetables when they are in season, you're going to pay much less. You may not get strawberries year round, but that's okay, because some other super fruit is going to be in season when strawberries aren't!

8. Prioritize your budget. If serving yourself and/or your family healthy meals is important to you, you may have to take a step back somewhere else in your budget.

25 Foods that are inexpensive and oh-so-healthy.

There is no way that you are going to get every single superfood into your diet, even if you had the money for it. But there are plenty of healthy foods, and even superfoods, that are cost effective.

1. Chia Seeds
2. Broccoli
3. Berries (buy whichever berries are in season and try your local farmer's market)
4. Oats
5. Eggs
6. Black Beans
7. Spinach
8. Garbanzo Beans
9. Lentils
10. Chicken Breast
11. Canned Tuna
12. Yogurt
13. Cottage Cheese
14. Brown Rice
15. Bananas
16. Watermelon
17. Onions
18. Sweet Potatoes
19. Oranges
20. Popcorn
21. Raw Nuts (almonds and peanuts being the least expensive)
22. Apples
23. Peanut Butter (don't get one that is loaded with sugar)
24. Peppers
25. Whole grain bread/pasta
26. Bonus- Tea. It's a bonus because it's a drink not a food. In general, don't drink your calories. But besides water, tea is a great beverage!

Low Cost Meal Pan


Yogurt and Berries
Toast with Eggs and avocado slices
Cottage Cheese with Berries

Rotate these meals and buy in bulk!


Chicken Salad Sandwich
Egg Salad Sandwich
Clean Eating Nachos
Green Salad with Homemade Balsamic Dressing and 2 sliced, hardboiled eggs.

Again, rotate!


Roasted Crunchy Garbanzo Beans
Yogurt Fruit Dip
Roasted Red Pepper Hummus with sliced peppers or other seasonal raw vegetable
Avocado Hummus with seasonal vegetables
Apple & Peanut Butter
Strawberry Frozen Yogurt
Greek Yogurt Cookie Dough
Air popped popcorn


Crock Pot Fajitas with black beans and brown rice
Fried Rice
Chicken and Broccoli Quiche
Chicken Parmesan
Baked Chicken, Broccoli, Mashed Potatoes
Shredded Beef Tacos

Red Wine Vinaigrette

Red Wine Vinaigrette

1/4 cup of red wine vinegar
1 tablespoon olive oil
2 tablespoons of honey (more if you like it sweet)
Dash of each: chili powder or paprika, pepper, oregano, and granulated garlic.
Small squeeze of lime.
Taste and adjust according to your taste!

Easy Balsamic Vinaigrette

Salad Dressing will stay fresh in an air tight container for several days. Stir it before using.

3/4 cup olive oil
1/4 cup balsamic vinegar
1 tablespoon of honey (or more depending on your taste)
1-2 cloves of minced garlic
Sprinkle of sea salt and cracked pepper

Mix all ingredients and drizzle on salad or vegetables.


10 SuperFoods You Should Be Eating

You've heard the term SuperFood over and over, but what the heck is that? A superfood turns you into superwoman. Okay, not really, but pretty close. A superfood is a nutrient dense food, a food that has benefits that go far beyond the normal foods in your diet. These foods are powerhouse foods, they pack a punch of vitamins, nutrients, antioxidants, and can even prolong life, reduce the risk of disease and have properties that can be cancer-preventing!

Here's 10 superfoods that should be in your diet! In no specific order...

1. Avocados- Do not avoid avocados because of the fat! Fat is a necessary piece of your nutrition. Avocados increase HDL (that's the good cholesterol) and decrease triglycerides. Avocados are actually considered a large berry, hence the seed! This fruit is high in Vitamin K, B6 and C and has more potassium than a banana! The glutathione content has been researched to prevent certain types of oral and prostate cancer. They've also been found to stabilize blood sugar and help keep you full longer, which results in excellent effects for weight loss! The folate in avocados even supports brain and nervous system growth in unborn babies. It has high levels of lutein, usually found in green leafy vegetables, which is a powerful cartenoid (antioxidant) to protect eyesight. An added benefit, avocados have thick skin! Which causes them to be low in pesticides even if not organic. Yay! You can add 1/4- 1/2 of an avocado to your daily diet inside your smoothie, on top of a salad, or in a Mexican dish, you can even use it anywhere you would normally use mayo! How's that for versatility? Try it in my Avocado Hummus, it's like a piece of heaven in a dish!

2. Chia Seeds- Often called Nature's Most Perfect Natural Food. In Ancient Mayan language, "chia" means "strength." It is said that the Mayans and Aztecs regarded this superfood higher than gold. It was used by warriors. I am a warrior, are you? The protein and fiber in Chia Seeds makes them great for endurance, they are often called the "runner's seed." Okay, you may not be an ancient warrior, but you do want to stay satisfied longer and sustain your body and muscles, yes? Add Chia Seeds to your diet. I cannot say enough good things about them! Chia seeds can act as a detox to remove junk from your body, they have 3 times the antioxidants of blueberries, they are high in omegas 3 and 6, they have more iron than spinach and they are pesticide- free! And truly, I could go on forever, ADD THEM to your diet. You can make a pudding out of them, sprinkle on your salad or in yogurt, add to your smoothie, and so much more. I add them in my Double Chocolate, Double Protein Oats, here.

3. Berries- Raspberries, blueberries, strawberries, blackberries, acai, and goji berries. Berries are high in phytochemicals, which protect your cells from damage, antioxidants, and vitamins. They've been shown to reduce inflammation and manage arthritis, increase mental stability, relieve stress, improve your hair, skin, and nails. And they are high in fiber and folate!

4. Kale- Kale is King of Green Leafy Veggies. It is super high in vitamins A (from its beta-carotene), K, and C - over 100% of the RDA of these vitamins can be found in just one cup of kale. It is low in calories, and so nutrient dense. It is extremely high in antioxidants as well. And kale can help lower cholesterol and ward off heart disease. Researchers are currently studying its effects to protect against cancer, and the results are impressive. One easy way to get your kale is to add it to your smoothie! You can also mix some in your salad or make some kale chips, which are quite delicious! Here's my recipe.

5. Black Beans- Black beans are kinda magical. No, you can't grow a beanstalk up to the clouds, but you can get a great blend of protein and fiber from a small amount of black beans. They are helpful to our digestive system, lowering the risk for colon cancer. Black beans are high in phytonutrients, which may surprise you since they are usually found in veggies, not so much in legumes. The phytonutrients in black beans include a powerful blend of antioxidants and anti-inflammatory nutrients. The protein-fiber blend is not only great for your digestive track, but also for regulating blood sugar. The soluble fiber in black beans has been linked to cardiovascular health. I like black beans because they are so versatile and easy to use. Grab a can of (no-salt added) black beans and use them by themselves or in your favorite food dishes. I sprinkle some on my Clean Eating Nachos!

6. Coconut Oil- Coconut oil is a Medium Chain Fatty Acid. I know, I just lost you. In short, the body does not have to break down the fats before absorbing the health benefits of this oil. Coconut oil is metabolized differently than other fats. Coconut oil has been linked to weight loss! Imagine that, your cooking oil can help with your weight management. In fact, you can even just take a teaspoon a day like medicine! The lauric acid in coconut oil protects against bacteria, viruses, and fungi. It does more than kill bacteria, it also kills hunger. This is again because of the way this medium chain triglyceride is metabolized. It keeps you satisfied longer and increases energy expenditure, i.e. helps you to burn calories. And guess which fat it burns best? Abdominal fat! YESSSS! Coconut oil also possesses the same health benefits as other super foods, it's high in vitamins and nutrients, reduces risk of cancer, boosts brain function, protects hair, skin, nails, and regulates cholesterol. When purchasing coconut oil, get UNREFINED!

7. Oats- A great source of soluble fiber, which we learned from black beans lowers the risk of heart disease. The FDA also recommends oats to lower cholesterol and LDLs. Oats are low in calories, but high in protein and fiber. They are sort of a "super grain." Oats are rich in magnesium, potassium, zinc, copper, manganese, selenium, thiamine, and pantothenic acid and they even have phytonutrients. Steel cut oats are the highest in health benefits and easy to use, but rolled oats are also great for cooking and using in desserts! And oats are so inexpensive and readily available, add both types to your pantry!

8. Broccoli- Definitely super! Broccoli is one of the most nutritional vegetables. It has more Vitamin C than an orange and as much calcium as a glass of milk. Broccoli is also a great source of fiber, magnesium, folic acid, and vitamin A (from its beta- carotene). And you guessed it, it's a cancer preventing! It has a high content of sulforaphane, which boosts the body's protective enzymes and detoxes cancer causing chemicals. Broccoli is so inexpensive, you can really afford to add it anywhere in your diet!

9. Plain Greek Yogurt- Yogurt often doesn't make the " Best Superfoods" lists. I put it on mine because it is versatile, easy to find, and inexpensive. Plain Greek Yogurt has little to no fat, no sugar, and has the "good" bacteria that your body may need. Yogurt is rich in calcium, potassium, protein, zinc, and vitamins B6 and B12. Greek yogurt also contains probiotic cultures and twice the amount of protein as regular yogurts, plus, it's low in lactose. Plain Greek yogurt is beneficial to the digestive track, lowers blood pressure, and is heart healthy. The pro-biotics also boost your immune system! I use Plain Greek Yogurt daily. It can be used anywhere you would normally use mayo and can masquerade as sour cream. Yes, it's tart, so when eating it plain you may feel like you're eating sour cream. Sweeten your yogurt with 1 tsp of raw honey or cinnamon, each hosts their own health benefits. You can also add fresh fruits, pure vanilla extra, or nut butters to your yogurt.

10. Cocoa Powder (did I just make your day?)- This one is a bonus! No, you don't need cocoa/cacao every day, but hey, it's a fun addition to a diet rich in superfoods. Cacao powder contains flavonoids, which lower blood pressure and improve blood flow to the brain and heart. The powder tastes like chocolate, and has a fraction of the calories, almost zero fat, and when you add in those flavenoids/antioxidants, it's guilt-free! So if you've got a sweet tooth, opt for cocoa/cacao powder! Read the label before buying and be sure that your cocoa powder isn't processed. Processed cocoa powder is stripped of its antioxidants. Stay away from terms like "Dutch" or "alkalized." And make sure it's not sweetened!

I've chosen these 10 because they are all foods that you can EASILY find in your local store! Yes, I totally think you should be eating flax, spirulina, camu-camu, acerola cherries, maitake mushrooms, maca root, wheat grass, etc! But if you don't have Shakeology in your cabinet with it's 70 Superfoods in one bag, these superfoods will be difficult to find, if not impossible. When is the last time you saw Sacha Inchi in your local supermarket? Not so much.

Strawberry Frozen Yogurt

21 Days of Recipes continues!

Day 3: Strawberry Frozen Yogurt

It's almost like a sorbet actually.

I started out wanting to make yogurt covered frozen strawberries... fail. Have you ever tried to bite into a frozen strawberry? If you value your teeth, don't. But they looked pretty!

So I salvaged into frozen yogurt!


6-8 small/medium strawberries

3/4 cup plain greek yogurt

1 tsp honey
1 tsp pure vanilla extract
1 tsp peanut butter

Mix well!

Then, cover your strawberries in the yogurt, place on parchment paper, and pop them in the freezer.

Next, I just put them in my new Ninja food processor and processed for a few minutes until a sorbet consistency.


21 Day Fix:
1 Purple
1 Red
2 Tsp

May 12, 2015

Peanut Butter Popsicle

Yea... This. Just. Happened. 

Peanut butter Popsicle! I was craving something sweet, so I dipped a teaspoon in some PB and sprinkled some cocoa covered coconut flakes on it. Popped that baby in the freezer for a few minutes. Voila! Peanut butter Popsicle! 

Complimentary 5 Day Clean Eating Meal Plan

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Roasted Red Pepper Hummus

Last week, I took a poll on my Social Media page to see which you would rather see this month, 21 days of workouts or 21 days of recipes. Recipes won by an overwhelming response! So here you have it! 21 Days of Recipes...

Day 2 Bonus: Roasted Red Pepper Hummus

I made enough homemade Tahini Paste for two batches of hummus, so I made it two ways!

Hummus is the Arabic word for chickpeas! It's more than just a dip, it's a super healthy snack, high in iron, Vitamon C, Vitamin B6, folate, amino acids, fiber and protein. It also has olive oil, which has it's own health benefits. Store bought hummus is tasty, but homemade hummus? That's the cherry on top of an already great snack!

1 15 oz can of Chickpeas
You can use dry chickpeas too, but you'll have to prepare them by soaking overnight or boiling. For this recipe, we are going for a quick and easy snack, so I use canned!

1-2 very ripe red peppers, roasted
1 clove of garlic
Juice of a whole lemon
2-3 Tablespoons of Olive Oil
1/4 cup of tahini paste
dash of sea salt

Rinse the chickpeas in a strainer until they stop "foaming."

Cut the peppers into quarters and remove the ribs and seeds. Place skin side up on a foil lined baking sheet and broil for 9-10 minutes.

With tongs, place them into a ziplock and allow to steam for a few minutes, until you're ready for them in your food processor.

Add the lemon juice, tahini paste, garlic, 1 tablespoon of olive oil, and sea salt to your food processor and process until creamy.

Next, add the chickpeas, and another 1-2 tablespoons of olive oil. You can remove the skins for extra creamy hummus of leave them on for quick hummus. Process in pulses until smooth, stopping to scrape down the sides when needed.

Finally, add the red pepper. You can peel the charred part off the pepper as you add it to the food processor. When you are making hummus, make it to the consistency you like, if you need more oil or a little water, add it.

Serve as a appetizer, snack or lunch with whichever veggies or bread/crackers you like!

Stores in the refrigerator, covered, for about 5 days.

21 Day Fix:
1 Blue

Tahini Paste

Mmmmm, hummus sounds like a great snack, I think I'll whip some up... Opens pantry... chickpeas, check! Salt, Pepper, check! Olive oil, check! Lemon juice, check! Tahini paste... Darn it!!

What is tahini paste anyways?!?! Tahini paste is a paste made from toasted sesame seeds and olive oil. It can be purchased in a little jar at the store, and it's not the cheapest. But it's pretty easy to make, and stores for months in the fridge!

3/4 cup of sesame seeds and 3 tablespoons of olive oil will give you about 1/2 cup of tahini paste, enough for two batches of hummus.

First, add the sesame seeds to a shallow skillet and toast them over medium heat, stirring frequently. Sesame seeds go from browned to burnt pretty quickly, so watch them!

Next, let the seeds cool for a couple minutes then add them to your food processor with 3 tablespoons of olive oil. Process in pulses, stopping to scrape down the sides when needed. Your end result will be a paste.

If you are using your tahini paste for hummus, you'll want it to be very creamy, like this...

All done! Now, where's the hummus?

Try my favorite, Avocado Hummus, right here!