Clean Eating, Diet, Health, Healthy Eating, Recipes, Weight Loss

Easy, Quick & Healthy Dinner: Italian Chicken & Veggies 

So I have been on this kick with experimenting various ways to eat clean, without spending a lot of money and without a lot of time to cook or clean up.  Trader Joe’s has been my go to of the past few weeks when it comes to my “Meal Prep Sundays” and today I made another “One Dish Wonder” that rocked my socks – Italian Chicken & Veggies.  It’s simply so easy and delicious! 


  • 1 Pound of Skinless Boneless Chicken Breast Tenders, diced into chunks
  • 1 Container of Cherry Tomatoes
  • 1 Pack of Asparagus, diced into 1 inch pieces
  • 1 Container of Sliced Crimini or Baby Bella mushrooms
  • 4 Cloves of Garlic, minced/crushed
  • 1/2 Onion, diced
  • Olive Oil, to be used sparingly
  • Italian Seasoning – I used Tastefully Simple’s – Dried Tomato & Garlic Pesto Mix (Click Here for more info)


  1. Pre-heat oven to 400 degrees
  2. Assemble a baking dish with tomatoes, mushrooms, onions, asparagus, and chicken (see above).
  3. Sprinkle minced garlic over the entire spread of food
  4. Drizzle a olive oil over the veggies and add seasoning to the entire dish
  5. Bake for 25 minutes – until chicken is done and juice run clear and the tomatoes begin to burst
  6. Mix together and cook for 5 more minutes to get all of the flavors to combine.

 There are many options of how to enjoy this dish: 

  • Serve on it’s on as it’s a great one dish wonder – protein and veggies
  • Serve on top of pasta – I’m going to enjoy mine with a new Edamame Pasta I got from Costco
  • Serve on top of brown rice
  • Serve on top of mashed potatoes (I know, but keep the portions small)
  • This is also a great option for your weekly meal prep – place into tupperware containers for grab and go lunches or dinners that are healthy, tasty, and easy to enjoy! 

I’d love to know what other ideas or questions you have when it comes to easy meal prep/easy dinner ideas.  Comment below and I will give them a try and share with you!  For more information about Clean Eating click here to get my free Clean Eating Guide!

Clean Eating, Diet, Fitness, Health, Healthy Eating, Motivation, Self Care, Weight Loss

3 Tips to Jumpstart Your Weight Loss

Have you ever said “I just can’t lose weight!” or do you wonder why the scale is not moving in your favor no matter what you are doing? Chances are there are a few small tweaks to your daily routine that may need to happen to get results that you are looking for.

Here are a few tips or tweaks that you can add that may get better results:

1. Eat more throughout the day: This may seem a bit out of whack, but trust me with this one. When you eat, your metabolism revs up to digest your food, if you are only eating 3 times a day, your metabolism will drop back down after it has digested your meal, but if you add some snacks in between, it will keep your metabolism pumping which in fact burn more calories throughout the day. The key is to eat the right foods, not junk or sugary or fried or processed foods.

2. Reduce your cardio: Okay, so most people love to hop the treadmill for 90 minutes or take a Zumba class and get in a good sweat session, but if that is all you are doing, you are doing yourself and your body a disservice. Reduce your cardio and replace some of those days with some resistance and weight training.  Why? Cardio doesn’t build muscle and muscle is is what you need to burn fat.  For every one pound of muscle you gain, you will burn an additional 50 calories per day.  If you gain 10 pounds of lean muscle, you would burn 500 calories a day, just by being alive (no treadmill needed).  So, drop the treadmill and pick up some weights!

3. Join an Accountability Group or Find an Accountability Partner: Momemtum is key to reach your goals and if you are not consistently working out and only working out when you feel like it, chances are you will not get great results.  Getting plugged into an Accountability Group can be a great way to stay committed to working out and eating healthy on a more consistent basis.

If you are still struggling to reach your health and fitness goals, I have a 30 Day Challenge Group starting on March 2nd. I will work with you to help you to develop better eating habits and stay consistent with your workouts. In this group, you will receive 7 thirty minute workouts, 7 color coded portion control food containers, a meal plan guide, recipes, grocery list, and 30 days of a Superfood meal replacement smoothie.

If you would like more information, just reply to this email or fill out this form and I will get back to you ASAP!

Clean Eating, Diet, Gluten Free, Health, Healthy Eating, Recipes, Weight Loss

5 Ingredient Clean Recipe: Quinoa Salad with Chicken, Sweet Potatoes, Kale, and Cranberries

I am a big fan of meal prepping and when I know that I have a busy week ahead of me, the key is to make meals that are filling, satisfying and easy to grab and go.  Here is one of my all time favorites, especially because it can be eaten hot, cold or even room temperature – Quinoa Pilaf with Chicken, Sweet Potatoes, Kale and Cranberries.

Here is the recipe:

  • 2 Cups of Cooked Quinoa (I use 1 cup of dry quinoa, 1.5 cups of organic broth, and .5 cup of water with a splash of olive oil to cook my quinoa).
  • 2 Cups of Shredded Chicken (When I’m in a crunch, I buy a rotisserie chicken and shred the breast).
  • 2 Handfuls of Kale which I sauteed with a touch of coconut oil (if I had garlic I would have used that with it)
  • 1 Sweet Potato diced and roasted with coconut oil, salt, pepper and any other seasonings you want to add. Roast on 400 degrees for about 20 minutes.
  • 1 Handful of dried cranberries









Combine all ingredients together, add more seasoning if you would like or add a salad dressing if you would like.


Clean Eating, Diet, Health, Healthy Eating, Motivation, Personal Development, Weight Loss

Is Your Fridge Sabotaging Your Success??

dallas-fitness-and-nutrition-good-food-in-fridgeThe #1 ways to sabotage your success with weight loss is when your nutrition isn’t on point.

Here’s a secret that I learned a long time ago, IF YOU DON”T KEEP JUNK IN THE HOUSE YOU WON’T EAT JUNK! I know that this sounds pretty basic, but if you go into your fridge and pantry, you may be surprised at what you have in there and on a stressful or long day when you don’t feel like cooking, you will reach for those bad foods. However, if you have healthy options and snacks in the house and on hand at work, in the car, and in your purse, you will save yourself many calories and the heartbreak of not reaching your goals.

1. Get rid of all of the junk food, sweets, and other things that you know aren’t good for you. Check the labels to see which items are super high in sugar (like juices, sweets, etc) and which foods are super processed and refined. These foods are super addictive and will cause your body to hold on to weight and can cause other health problems. This may seem extreme, but it is so helpful. They key is to replace those things with healthier alternatives. This can be a great opportunity to try new things, experiment with new recipes, and figure out that you actually do like Brussel Sprouts! 🙂

2. Think about the foods that are your triggers. For example, Chocolate Chip Cookie Dough Ice Cream is my downfall. I can’t keep it in my house, so I have to do my best to keep it out of my house or I will eat the entire thing. I love it and make it a habit to ONLY eat it while I’m out as a treat. I had one participant in one of my monthly fitness accountability groups who loved french fries, instead of running to McDonald’s every day for a small fry and a Coke, she bought potatoes and if she had a hankering for french fries, she would have to clean, cut, and bake one potato for her fries. This helped to cut down on going to McD’s but also made fries more of a treat, since she had to prepare it and do all the work to get it. Plus, she saved tons of calories in the process. Think about your triggers and figure out how to manage them.

What are your triggers and how will you do your best to manage them moving forward? If you have more questions or need more help to getting your nutrition on track, comment below or connect with me on Facebook and we can chat more in depth about how to help you get on track!


Clean Eating, Diet, Health, Healthy Eating, Weight Loss

Making Healthy Choices While Traveling

I am so excited to be off for a mini vacay to Mexico with some girlfriends, but the early morning travel is always a bit of a struggle for me food wise, because it throws me off my schedule. I usually love my Shakeology for breakfast, but when I travel I keep a pack handy with my Shaker cup to use on emergency situations (delayed flight or long flight and don’t want to buy the unhealthy pricey stuff).


I decided to grab Starbucks Oatmeal which is a good travel breakfast because it keeps me full and is quite tasty. One thing that I also love is that they now offer organic agave instead of sugar! A few drops or a solid drizzle will get the job done and helps to keep your sugar low. When you are traveling and load your breakfasts with sugar and junk (like the gentleman across from me who is eating a bag of flaming hot Cheetos and a Mountain Dew), you set yourself up to wanting more junk and sweets throughout the day, plus your blood sugar will spike and you will be hungry very soon!

When traveling, aim to eat foods that are easy to digest like fruits and veggies, drink tons of water so you don’t get dehydrated with the dry cabin air, and aim for foods that are nutritionally dense like oatmeal or a salad with lean protein to keep you feeling full, but not uncomfortable while you travel. Also, I pack snacks in the event that I do get hungry, this saves calories and saves money!

How do you eat healthy while traveling?

Clean Eating, Diet, Health, Healthy Eating, Recipes, Weight Loss

Healthy Recipe: Avocado Tuna Salad

IMG_8784IMG_8779 IMG_8780 IMG_8781It’s not a surprise, that I love Avocados. They are a heart healthy fat, packed with rich flavor, the lead ingredient in Guacamole (my fave) and also serve as a great substitute for mayo (I hate mayo!)

I use avocados a lot on my turkey and roast beef sandwiches, as a spread to add some flavor and some texture to the sammie, but you can use it salad mixtures, like tuna salad or egg salad. Here is a recipe that I use to make Tuna Salad.


  • 1 Packet (or can) of Tuna
  • 1/2 Fully Ripe Avocado (you want it soft so it blends)
  • 1 Diced Hard Boiled Egg (egg whites only)
  • Salt, Pepper, Old Bay Seasoning





  1. Add tuna, avocado, and diced egg whites,  to a bowl and mix with a fork until combined
  2. Add Salt, Pepper, and Old Bay to taste and combine with a fork
  3. Serve & Enjoy



Ways to Eat It: 

  • Tuna Melt: Toast whole grain or sprouted bread, I like Ezekiel Bread or Dave’s Killer Bread, and add a slice of tomato and cheese.
  • Salad Topping: Add a scoop onto a bed of lettuce and add some salad fixings. Serve with a mustard vinaigrette.
  • Snack: Serve with whole grain crackers or pita chips


How else would YOU enjoy this? I’d love to see your variation of this recipe!

Clean Eating, Diet, Healthy Eating, Recipes

Healthy Recipe: Margarita Chicken

Margarita Chicken

Tired of doing the same old Chicken? Try adding some zing and sass to your weekday meals with this chicken recipe that is bursting with citrus flavors and extra kick! Don’t worry, the tequila will burn off during cooking, this is a family friendly recipe, that’s healthy!


Total Time: 2 hrs. 20 min.
Prep Time: 10 min.
Cooking Time: 10 min.
Yield: 4 servings

1 Tbsp. tequila
½ cup 100% natural orange juice
2 Tbsp. fresh lime juice
½ medium onion, chopped
1 clove garlic, chopped
4 (4-oz.) raw chicken breasts, boneless, skinless
1 dash sea salt
1 dash cayenne pepper

1. Combine tequila, orange juice, lime juice, onion, and garlic in a medium bowl; whisk to blend.
2. Place chicken in glass dish. Pour marinade over; toss gently to coat. Refrigerate, covered for 30 minutes to 2 hours.
3. Preheat grill or broiler on high
4. Remove chicken from marinade. Season with salt and cayenne. Discard marinade.
5. Grill or broil chicken for 5 minutes on each side, or until chicken is no longer pink in the middle.

Nutritional Information: (per serving)

Calories: 146
Fat: 3 g
Saturated Fat: 1 g
Cholesterol: 67 mg
Sodium: 438 mg
Carbs: 5 g
Fiber: 0 g
Sugars: 3 g
Protein: 23 g



Beachbody Products, Clean Eating, Diet, Health, Healthy Eating, Recipes

What Can Shakeology Do For You?

So many people have been asking me about Shakeology and why I love it so much.  To be honest, and I can only speak for myself, I love the fact that no matter how clean or healthy I try to eat, I know for a fact that Shakeology will always be my healthiest meal of the day!  When I first started drinking Shakeology, about 3 years ago, my diet was pretty crappy. I was the girl who would eat a dozen Krispy Kreme doughnuts in one sitting and rarely ate the required amount of fruits and veggies.  So, obviously, my body wasn’t in the best shape and I wasn’t feeling the best that I could.  When I started drinking Shakeology, the first thing that I noticed was that my energy levels dramatically increased. It was pretty crazy, because before I would feel groggy and drag throughout the day.  After about 6 days of drinking Shakeology, I was more alert and able to finish the day strong.  Next, I noticed that my digestion and stomach pains began to go away.  This may be TMI, but I was finally “regular” and I didn’t notice the stomach bloat.  By the end of 3 weeks, I had lost 5 pounds and noticed that my skin was clearer and my nails were growing and were stronger.

Fast forward 3.5 year later and I am still drinking Shakeology everyday. Shakeology now has 6 flavors to choose from – Chocolate, Greenberry, Vanilla, Strawberry, Vegan Chocolate, and Vegan Tropical Strawberry. You are able to get servings of fruits and vegetables, protein, amino acids, vitamins, minerals, superfoods, supergreens, and more! Yes, you will get a daily dose of dense nutrition that will help you lose weight, increase your energy, improve your digestion & regularity, and make sure that you are getting all of the good stuff in! But, it also, tastes like a dessert! My favorites are mixing in Peanut Butter and Bananas into the Chocolate, OJ and Frozen Mangoes to the Strawberry (tastes like a tropical treat), Almond Butter & Almond Milk to the Vanilla (tastes like cake batter) or even add Trop50 Lemonade and frozen berries to the Greenberry. Yes, don’t they all sound awesome!?

As you can tell, I’m a true fan of Shakeology and it has been a life changer (literally) for me. If you want more information about Shakeology, comment below or you can visit

Clean Eating, Diet, Fitness, Health, Healthy Eating, Motivation, Personal Development, Quote, Weight Loss, Workout

Can’t Stay Committed? Start with your “WHY?”


Happy New Year! As we start off a new year (that I must say I am super excited about), many people have taken the time to write down their goals for year or commit (or recommit) themselves to certain things in their life.  Health and fitness goals/resolutions are among the top areas that people want to focus on in the new year. Which is totally understandable, coming off of a season packed with holiday snacks, meals,  and treats and cold weather that makes you want to do anything but exercise.  But nonetheless, it is a new year and I commend anyone who decides to star the year off with improved health and fitness.

However, most people don’t realize their goals or resolutions to be healthier, lose weight, drink more water, eat more veggies, or anything else, because we soon lose motivation and the desire to pursue those things. Why? Because, let’s be honest, they come with a pretty big sacrifice – cutting out your daily Starbucks, waking up an hour earlier to workout, skipping your favorite meals, and so on.  The reality is that your desire to do these things dwindle because you have not truly committed to your motivation and your true reason WHY!   The other day I had a good friend of mine contact me saying that he wanted to join one of my upcoming challenges because he got a health wake up call that really scared him.  His reason for joining my challenge to lose weight and get healthy, just became real to him. He realized that his life would be in jeopardy if he didn’t make some changes.  His WHY was now solid, personal and urgent.

I encourage you to take some time and really think about WHY you want to lose weight. Is it just because it is something that you always say? Really think your reasons why you want to get healthy.  Here are some of the WHYs that I heard from a few of my new fitness challengers:

  • I want to be able to look at myself in the mirror and love the person looking back at me.
  • I’m tired of feeling undesirable to my husband.  I want to have more passion back in our marriage and even when he tells me I’m beautiful I don’t believe him, because of the way I look.
  • I want to be able to run around the yard with my grandkids. They always want to play with me, but because of my weight I feel like my heart is going to burst after about 3 minutes of playing with them.
  • I don’t want to have the same fate as my father, aunt, and grandmother – all three died of poor health.
  • I just want to feel happy, confident and sexy again! My divorce really threw me for a loop and it’s been a long time since I did something that made me feel good about myself. I’m ready!

If you are finding it hard to stay connected, think about your WHY and make that be your motivating factor to push through. If you need help with staying accountable, I am here to help you in any way that I can.  So don’t hesitate to reach out to me!

Recipes, Weight Loss

Time to get back to it!

Roasted Turkey Breast with Pan Gravy, Roasted Brussel Sprouts with Carmelized Onions & Bacon, Roasted Sweet Potatoes, Cheesy Cauliflower Casserole, and Chicken Sausage Stuffing with 1 roll.
Roasted Turkey Breast with Pan Gravy, Roasted Brussel Sprouts with Carmelized Onions & Bacon, Roasted Sweet Potatoes, Cheesy Cauliflower Casserole, and Chicken Sausage Stuffing with 1 roll.

Okay, so Thanksgiving is over, how did you do? Me, I did pretty well. I cooked the entire meal and my goal was to create a menu that still had great flavor, but was a bit healthier than my traditional Thanksgiving dinner.  Hey, I’m from the South, so the usual plate is about 2,000 calories. Gasp! And I usually go back from seconds or thirds.  This year I stuck with one plate and by creating healthier options and getting in a 25 minute HIIT workout, I was able to stay within my daily calorie limit on myfitnesspal…SWEET!

Now, is time to get back to it and stay focused on eating healthy over the next few weeks. Did you know that on average, people gain 5 – 10 pounds between Halloween and New Years Day? Most people let the holidays come and go and eat whatever they want and reduce their physical activity, with the thought that they will get back to it January 1 with their New Years Resolution.  Unfortunately, this thinking can set you up for failure because you are now 5 – 10 pounds heavier at the start of the New Year, meaning you have to lose even more weight and you are probably out of shape, so it will be harder to get back into the swing of things. I want you to be successful in reaching your goals this year and also to make them stick in 2014.  Here are some tips to help you over the next few weeks:

  1. Drink lots of water.  I have a 21 Day Fitness Accountability group starting on December 2nd and one of the things that we will focus on is drinking 80 ounces of water a day.  Why? It helps to keep us full, flush out toxins, help reduce the bloat, and to keep your hydrated.  Try drinking a cup of hot water with lemon first thing in the morning and drinking a glass of water before meals and especially before heading out to holiday parties and dinners.
  2. Get 30 minutes of exercise 5 days a week. I know that it is cold out and you may not want to get the car to drive to the gym, but doing anything that will get your heart rate up for 30 minutes 5 days a week, will help keep your metabolism up and help to burn calories.  If you need some home fitness programs, I can definitely help you pick out some, but also, here are some free workouts that you can do at home that are about 30 minutes.
  3. Incorporate more fruits and veggies into your diet.  Over the holidays, most people go overboard on sweets and tons of carb loaded dishes. Do yourself a favor, by eating fruits and veggies to help keep the calories low, in the event that you do overindulge throughout the weeks.
  4. Eat a breakfast packed with protein and fiber. This will keep you full, fueled, and help to break cravings that you may have. Try Shakeology if you need something super healthy and super quick!

Hopefully, these tips will help you to stay focused on keeping the weight loss down.  If you need more help staying accountable, let me know, you are more than welcome to join my December 2nd Fitness Accountability group. 🙂