If you don't take care of your body, who will?

Food for thought: 

No, seriously. Eat breakfast.

I know, everyone says, "I'm never hungry in the morning...waaahhh!". Or something like that. :)

All that means is that you probably ate way too much, way too late in the day. And food is fuel...so unless you are pounding out a beast workout at 8:00 at night for a few hours, that food is probably getting stored away...as fat. 

You have the chance to set the tone for your day, both physically & mentally by eating the right foods. Starting your day with water to wake up your system will jump start your metabolism on the right foot. As Errick the Trainer says, "Hydrate before you caffeinate.". I love his blog, you can find it here: EMPT. 

Follow it with a good breakfast, depending on your a.m. (as follows).

If you are working out, eat more complex carbs and less protein. But don't skip on the protein, even if it's just a few bites. That's what makes the carbs stick, and you'll avoid petering out on some blood sugar buzz. Be sure to eat a good source of protein and more quality carbs after your workout to feed the muscle (protein) and to replenish your energy (quality carbs). If you can't fit a workout in, eat a little more protein with those carbs. 

And by the way, you always have time for a quick workout. Even just a 15 minute set at home while you're making coffee. It does wonders for your mood and your energy for the rest of the day!

Update: I found this article the day after posting this on how skipping breakfast makes you gain weight. It's a really concise read from Food Navigator, a great website: Study unlocks trigger for late night snack cravings.

Source for picture: Pinterest Fit Foodie Board

If you don't recognize an ingredient, your body won't either.

One of the easiest ways to eat clean is to eat only what you recognize as a true food source from nature. Not a chemical derivative of a food or a chemically-produced substance, but real food. A good rule of thumb is if your Grandmother wouldn't recognize it, you shouldn't eat it. Your body will look at it, consider it, and put it into stores...usually as sugar or fat. This is less than ideal, right? Because it might be enriched with nutrients, but how bioavailable is it?  I like to eat mostly 'single-note foods'...ex. apples, eggs, spinach, beef, you get the idea. Not so much eggs with added omega-3's or enriched products, more of the foods you could grow in your own yard. It's the easiest way to eat clean, and to keep extra weight off. So the next time you eat some powdered, processed product ask yourself, "What is this crap anyway?". Think about it. :)

Source: Pinterest Fit Foodie Board

Earth Cups

Okay, this one is my own recipe. And it is delish!! 

This one is sweet, savory, spicy, and satisfying. I eat this one for lunch, dinner... and this morning I had the leftovers for breakfast. If you like Thai food with the sweet, the savory, and the spicy flavors melded together you will love this one. And it is so darn easy to make. Make ahead of time and you can eat off of it for days. 

• 1 container of Living Lettuce Find Living Lettuce (easily the best invention)
• 1 lb. of organic, grass-fed ground beef (preferably from a local farm or co-op--I love J & J Farms right outside of Nashville : J & J Farms
• 1 bunch of cilantro
• 1 bunch of green onions
• 1/8-1/4 cup of sweet Thai Rib Sauce, to taste. I LOVE Zea's Thai Rib Sauce and you can buy it here: Zea's Thai Rib Sauce. You can make or buy your own. I'll include a cleaner option at the end of the recipe. 

1. Rinse the container of lettuce. I like to soak mine in vinegar and water to get all of the buggies and dirt out. Place aside.
2. Heat pan to medium and saute meat. The advantage, among others, of the organic grass-fed beef is that you don't need any oil-it puts out its own juices! So no oil!!
3. Add the Thai Rib Sauce once the meat is lightly browned. Reduce heat to low, cover and allow sauce to cook down. 
4. Chop the cilantro and green onions (to taste: I like more, you may like less. I usually use 4 sprigs of cilantro & 1 sprig of green onion per cup) and set aside. 
5. Separate the lettuce leaves and lay on plates. I like to overlap two leaves so you can get plenty of meat and roll up like a soft taco-except more flavor than pasty flour tortillas. :)
6. Once all of the rib sauce has cooked down, drain meat and portion out onto leaves. Add cilantro and green onions on top. You may want to add red pepper flakes for even more kick!!
7. That's it!! Easy right? Now chow down and enjoy!!

Doesn't this look ah-mazing? Let me know what you think!! 

If you can't find a good sweet & spicy Thai barbecue or rib sauce, here's a clean option: 

• 1/4 cup Bragg's Liquid Aminos
• 1/8 cup raw organic honey
• A few red pepper flakes
• 1 clove of sliced garlic

You can add the 4 ingredients in step 3 instead of the pre-made sauce. Stir it all together with the browned meat, turn down the heat and let the magic happen. The garlic adds an extra kick!! Mmmm...

Paleo Chocolate Mousse

I love this recipe from Chocolate-Covered Katie | The Healthy Dessert Blog. It's a simple recipe with easy ingredients and is much healthier than a typical chocolate mousse. This mousse is delicious and doesn't compromise on flavor or texture. You can also put this in the freezer, and make it into a frozen confection. I made this for Easter and it was a hit with my family. Tell me what you think! 

•  1 can of coconut milk (either organic Thai Kitchen coconut milk or Trader Joe's coconut cream works best)
•  1/4 cup + 1 tbsp cocoa powder (I get mine from an Amish Co-op)
• 1/2 tsp pure vanilla extract (don't get the artificially flavored-the Madagascar extract is the best-worth the splurge)
• Sweetener to taste-the recipe calls for powdered sugar or stevia, but I use raw, local honey

1. Transfer the coconut milk/cream to a bowl and refrigerate overnight,                 uncovered to thicken.
2. Transfer the thickened contents only (drain the liquid off) to a bowl
3. Add the cocoa, vanilla extract, and sweetener to the coconut milk/cream and whip together with a fork or beaters. 
4. To thicken even more, transfer back to the fridge uncovered. 
5. For the lovely presentation in the picture, you can pipe the mousse out using an icing tip. 

I love serving these in old-fashioned ice cream dishes and iced tea spoons to make them feel even more special. I also garnish with a little shredded coconut. Presentation is everything!

Photo and recipe from Chocolate Covered Katie | A Healthy Dessert Blog. Check it out for more great recipes!

Everything in moderation, including moderation.

A little food humor from Julia Child. Especially appropriate for today. 

Happy Memorial Day! Giving thanks to all who have served, and serve still. 

Shredded Brussel Sprouts with Lemon

Here's another great recipe taken from Whole Living. Their's calls for poppy seeds, but honestly, they taste so darn good without them. Also, I am always going to look for a shortcut, so instead of doing the labor intensive, finely slicing step I throw them in a food processor to shred. Lastly, there is a lot of butter and oil in here. You could probably cut the portion of both in half, especially since you have the chicken stock to soften them. 

I can eat off of this recipe for days, hot or cold, and I love it for my light dinner when I've followed my meal plan to a "T"- I am simply not hungry for a big meal. They are so full of flavor and very filling, so they make a satisfying meal or a great low carb side. This is a great meal to add to your meal plan if you are trying to get rid of some extra weight. 

You may eat the sprouts for lunch or dinner, with a little protein. One of my favorite things to add to them for protein: toasted, sliced almonds. I place the almonds in a pan with a tiny bit of butter and a little pinch of sea salt, cooking until golden in color. Toss them in once you've allowed the sprout to cool. The blend of flavors is amazing. I think I'll go make a batch...

Side Note: This oil is literally a game changer. It adds so much flavor to anything you cook or prepare. I definitely add equal parts of each to this recipe. Find the oils here: http://www.sonomaharvestfoods.com/category/oils/. And pick some up for me while you're at it!! Disclaimer: I am not in any way compensated by Sonoma Harvest. I simply love it and want to share!

• 1 lemon
• 1 lb. brussel sprouts, shredded in a food processor
• 1 tbsp Kerry Gold butter
• 1 tbsp EVOO (I like Sonoma Harvest Roasted Garlic Olive Oil and Meyer Lemon Olive Oil-yum!)
• Sea salt and freshly ground pepper
• 1 garlic clove, minced
• 1/4 cup organic chicken stock, unsalted

1. Using a vegetable peeler, peel 3 long strips of lemon zest avoiding the white pith. Thinly slice zest and set aside. 

2. Squeeze 1 tbsp. lemon juice and toss with shredded brussel sprouts. Set aside. 

3. Heat butter and oil in a large saute pan over medium heat. 

4. Saute sprouts in pan for 2 minutes or until bright green and tender. 

5. Add salt, pepper, garlic, and lemon zest and saute for 2 additional minutes. 

6. Pour in chicken stock and cook for 1 minute more. 

Serves 6-8. 

Recipe and photo via Whole Living. 

Wild Mushroom & Scallion Frittata

This one is a classic recipe from Whole Living and is a favorite in my house. It's substantial enough for men, delicate enough for women, tasty enough for children, and filling enough for everyone! This never fails to impress. I've made this recipe so many times, it is committed to memory. It is a little lighter version of the Artichoke Souffle (without the added cheese) I have posted earlier in this blog, but they are equally yummy. I use Kerry Gold butter instead of olive oil for the high cooking temps to saute the mushrooms and scallions first. Then I add the egg mixture with cottage cheese on top after the mushrooms & scallions are cooked tender. You should be able to eat off of this one for at least 4 mornings, unless someone else gets to it first! Enjoy!!


3 whole eggs

3 egg whites

1/4 cup cottage cheese

6 sliced mushrooms

4 chopped scallions

Sea salt and freshly ground pepper to taste


1. Whisk together 3 whole eggs, 3 egg whites, and 1/4 cup cottage cheese. 
2. Add 6 sliced mushrooms and 4 chopped scallions; season with sea salt and freshly ground pepper. 
3. Preheat a medium skillet over medium-high heat. Lightly coat with oil, add egg mixture, and cook until bottom is set. 
4. Transfer to broiler until cooked through, about 3 minutes. 

Serves 4.

Recipe and photo from Whole Living.

Fit Foodie Eating Clean Meal Plan

Here is a meal plan I recommend to friends and clients. The more consistent and committed you are to following it to a "T" the better & quicker the results. Combined with resistance training, at moderate to high intensity, you will build muscle & burn even more calories at rest. The longer you follow this plan, the more benefits you will notice. Hair and skin improves, overall well-being improves, and weight stays in check with little effort-your healthy lifestyle choices will become reflexive. 

The purge:
1. Eliminate dairy
2. Eliminate all grains-whole, quinoa, etc.
3. Eliminate starches-potatoes (sweet, white, red), etc.
4. Eliminate simple sugars-HFCS (high-fructose corn syrup) especially, white sugar, refined sugar. Unless it is naturally occurring, such as in fruit, take it out. 
5. Eliminate ALL processed foods. If it comes out of a package, box, plastic wrap, bag, canister, etc. don't eat it. We are attempting to eliminate all artificial foods and chemicals. 

You will add some of these back into your diet on an occasional basis after the 21-days, but you will stick with this NUTRITION PLAN 80% of the time. We are looking for something sustainable and practical that works for YOU. It will be different for everyone, tailored to your unique lifestyle. 

Putting nutrition back in your diet:
1. Buy grass-fed, organic, free-range, non-GMO beef & lamb. It is nutrient dense, esp. in amino acids and omegas. It is also more filling without the fillers (store bought meat can be filled with a sodium-or worse-solution) that may keep weight on. 
2. Buy grain-fed, organic, free-range, non-GMO chicken & eggs (Do NOT get your eggs from a milk carton-the liquid eggs.). It is also a lot more nutrient dense and naturally more filling. It will be free of all of the nasty fillers. The taste is exceptional-you won't be able to go back. 
3. Buy only wild caught fresh fish & seafood. Avoid farm-raised, color-added, or frozen fish-it's pretty much "junk fish" - little to no nutrition & full of waste. 
4. Buy only organic vegetables and fruits. Only buy what you need for the next few days-don't get big eyes or buy in bulk because of 10 for $10 deals. Whenever possible, only buy what is in season locally.  
5. For a cooking medium buy organic EVOO, Kerry Gold butter (from grass-fed cows), and organic ghee for finishing. Also, buy a high grade sea salt and peppercorns for seasoning. 
6. Make sure you have glass containers to package-this way you don't have any leaching from plastic containers into your food. And, yes, it does make a difference. 

Lifestyle:
1. Make up your mind and make the commitment. Promise yourself that you are willing to stick with this for the next 21 days. Remind yourself it is not punishment, but a re-education (or maybe this is your first proper introduction) to nutrition. We've been brainwashed over the years by savvy marketing and "studies" and "enriched foods" and "food pyramids". Time to get back to basics and back to nature. Eat real food. 
2. Set yourself up for success. Shop every few days. Make time to prep meals every few days so that you have food gifts waiting in the fridge/pantry & you always have food on the run-no need to pick up junk food. Label your food so no one else eats it. Always carry clean food with you.
3. Get 8 hours of sleep every night. This is essential. If you are not getting enough sleep, you will not be able to lose weight or build muscle as effectively. 

Don't announce you're on a diet. If anyone asks why you're not eating or drinking something, just tell them it isn't agreeing with you right now. If you feign or hint intestinal distress, people usually leave you alone. If they press, politely let them know you don't want to bore them with the details. Leave it at that. No room for protest. By the way, you aren't on a diet. I detest diets and I consider "diet" to be a four-letter word. You are eating clean. 

Artichoke Souffle

A good place to start is always breakfast. It's the beginning of the day, you haven't had anything to eat or drink for (hopefully) 8 hours, and you should be starving. If you aren't hungry, it could be that you ate a large dinner too late or you woke up and ate. Enough of the lecture, here's something to start your day. As an added benefit, you should be able to eat off of this for the next few days-meal plan!

Remember, the following food should be organic!! 

3 eggs (free-range, grain-fed, non-GMO)

3 egg whites (free-range, grain-fed, non-GMO)

4 oz. grated cheese (asiago, parmesan or romano)

1/4 cup cottage cheese 

4 oz. quartered artichoke hearts 

A few pinches of sea salt

1. Prep a medium frying pan (make sure it has a metal handle, not plastic) and add a teaspoon of your choice: oil, butter, or bacon fat. Set burner to medium.
2. Set the oven to broil.
3. Whisk the eggs, egg whites, grated cheese, and cottage cheese together in a large bowl.
4. Transfer egg mixture to the heated pan.
5. Add the quartered artichokes. Sprinkle a few pinches of salt.
6. Allow eggs to set on the bottom. It will brown if you lift up the edges.
7. Transfer the pan to the oven and allow the top to set-top will be golden brown. Will take 2-3 minutes. It should be firm set all the way through-no jiggling when you shake the pan.
8. Garnish with a little more cheese if desired.

Cut into quarters and eat with some fruit-whatever is in season will taste the best!
Bon Appetit!!