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Healthy Recipes & Snack Ideas

Ongoing Posts Of Healthy Recipes, Tips & Advice

Keep It Simple

A quick and healthy lunch with dessert on one plate!

Meat & Cheese Roll Up With Mustard, Carrots, Celery, Spinach Artichoke Hummus, Strawberries and Dark Chocolate!

Tips For Your Next Grocery Trip

My #1 Tip For Grocery Shopping

Try your best to stay away from the center aisles except for staple items. I encourage my clients, who are so used to eating cereal, boxed meals, sugary snacks and many other processed foods that most aisles are filled with, to stick mostly to the perimeter of the store. That is where we find our fruits, veggies, lean meats and dairy products!

If you go towards the fresher smells and brighter colors your meals are more satisfying and your body will thank you!

*Ikea Meatballs with bbq sauce, huge salad with tomatoes, brocolli and carrots. For dessert a mango smoothie bowl with fresh mango, banana, blackberries and blueberries*

Fresh Fruit & Herbal Tea

Easy Breakfast & Mid-day Snack

Fresh Fruit is always a great way to add nutrients into your body and get your natural sugars to trump that sweet tooth. Herbal Tea is a great occasional substitute to coffee. 

For Breakfast Or A Snack Throw Some Fresh Fruit Into Some Oatmeal, Yogurt Or Eat It By Itself.

Our Blog

An ongoing series of informational entries

Why Is Protein So Important?

Get It In!

Protein is a component of every cell in your body. The body uses it to build and repair tissue, make enzymes, hormones, neurotransmitters and antibodies. Even your hair and nails are mostly made of protein. It is an important building block of bones, muscles, cartilage, skin and blood.

How Much Protein Do You Need?

Basic Recommendation for protein intake for a sedentary, generally healthy adult is around .36 g/lb. So for example a 150 lb person would consume around 54 grams of protein a day.

For individuals who are training or lead a little more active lifestyle will need to consume more. Anywhere from .64 - .9 g/lb. That is 95-135 grams of protein for our 150 lb athlete!

What Type Of Protein Is Best?

There are so many forms of protein and really it comes down to personal preference and sometimes how your body handles the digestion of each protein. For example, some people have difficulty digesting whey (animal protein) and may not have any issues with pea or soy (plant protein). I am including a link below that has a breakdown of the 7 best types of protein powder.


List of Foods High In Protein:


*Dairy (Greek Yogurt, Cottage Cheese, Milk, Etc)

*Seafood (Tuna,Salmon, Octopus, Halibut, etc)

*Meats (Steak, Chicken, Turkey, Pork, etc)

*Plant Based Foods (Navy Beans, Lentils, Peanut Butter, Nuts, Tofu, Quinoa, Etc)

Get Your Protein In So You Can Speed Up Recovery After Working Out, Build Lean Muscle, Curb Hunger And Just Help Your Body Function Properly!

Dinner: Lemon Pepper Salmon with Quinoa, Broccoli, Carrots, Mushrooms, Bell Peppers & Tomatoes!

Breakfast Pizzas W/ Potatoes & Fruit

Breakfast For Two

Simple Nutritious Ingredients Can Make Your Taste Buds Sing!!!

When it’s time to throw something together for any meal we tend to find what we have in the kitchen. Keep fresh veggies, fruits, grains and a few canned sauces on hand and see what you can come up with in a pinch!

Garlic Naan Bread, Tomato Sauce, Ham & Turkey Lunch Meat, Cheese (Gouda & Cheddar), Mushroom, Jalapeño & Onion. Bake at 375 until crispy to your liking! Add an egg for awesome protein and yummy flavor! 🍳Serve with savory and sweet dips for fun!