Clean Eating, Diet, Healthy Eating, Recipes

Shrimp & Mango Skewers with Blackberry Sauce 

Every month my friends and I have a themed dinner night. We draw two cards out of a bag full of different themes and this month was Seafood and Your Favorite Color. My favorite color is purple, so here is this recipe. 

Spicy Shrimp & Mango Skewers with Blackberry Glaze 

1 pound of Shrimp, deveined & raw

1 Mango, diced 

3 Tablespoons of seedless blackberry jam 

4 Tablespoons of soy sauce 

4 cloves of garlic, chopped

1 Tbsp of Sriracha 

Old Bay Seasoning 

1. Alternate Shrimp and Mango on a soaked skewer and lay on a cookie sheet. Pat the skewers dry. 

2. Season skewers with Old Bay Seasoning 

3. In a bowl, combine blackberry jam, soy sauce, garlic and Sriracha into a bowl and brush on skewers on both slides. Save any left over sauce and place in a saucepan. 

4. Broil skewers on high for 4-5 minutes on each side. 

5. While the skewers are cooking, reduce the remaining sauce in a pan on medium heat until it thickens. 

6. Once skewers are done, drizzle the thickened sauce over the skewers and top with green onions and serve with orange slices. 

7. Squeeze orange slices over the skewers and enjoy! 

I saved the leftovers and combined with brown rice for a tasty and healthy lunch. 

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

How to eat healthy as a “Picky Eater” 


I hear this all the time from clients, when we move on to talking about their diet and nutrition. And to be honest, I can’t relate, because I literally love all types of foods!  There is a very small list of foods that I don’t like to eat, which creates a completely different problem. (We will get into that in another blog post! LOL)

When I start working with a “picky eater”, my focus with them is to help them change their mindset and find solutions that will help them stay on track. Nutrition is a huge part of the transformation process and you can’t out exercise a bad diet. So, you have to get this under control if you want to get lasting results.

1.Focus on the foods that you like: I think that a lot of people get so caught up on what “healthy eating” is, and they believe that in order to be healthy they have to stick to a strict list of foods that are acceptable. I once had a client say that she couldn’t eat healthy, because she didn’t like spinach. In her mind, if she couldn’t eat what her friends were eating on their diet, it was pointless for her to even start.  So I asked her, “What foods do you like?” From there we came up with a list of foods that she does like and started to focus on creating a meal plan that included those things. So, if you don’t like kale, don’t eat kale, there are many other healthy vegetables that you can eat to stay on track. 🙂

2. Experiment with new recipes and new preparation techniques. It’s 2016, which means there is an unlimited amount of resources available to find recipes. Once you have an idea of what foods you do like, go to Google or Pinterest and type if “[FOOD YOU LIKE] Healthy Recipes” and voila! You will have a list of options that you can start to work into your daily routine. Also, try new preparation techniques, like using a Crock Pot or trying grilling your chicken instead of baking it.

3. Expand your horizons: Once you have a hang of trying new things with the foods that you like, take a step further and start to add new foods into the mix.  I don’t mean a huge overhaul, but maybe trying one new vegetable, or grain, or new way to prepare your meal.  This is one of the best ways to keep things from getting boring or stale, unless you like that (some people do like eating the same thing, because it helps to keep them on track and relieves some stress).

At the end of the day, just because you are a “picky eater”, it doesn’t mean that you are doomed when it comes to getting a handle on your nutrition.  Try these 3 tips and give it a shot!

If you are looking for a way to get a better handle on Clean Eating, check out my free Clean Eating Guide, which includes a sample meal play and grocery list that you can check out.  Click here to download the guide. 

Diet, Health, Healthy Eating, Weight Loss

How to Stay Healthy at Restaurants


Eating out at a restaurant can sabotage your health and fitness goals, mainly because most restaurants serve HUGE portions and typically use tons of oils, processed ingredients and tons of salt.  While I do believe that you should cook most of your meals, I also do know that we are all human and there are many of amazing restaurants out there.

I tend to take the 80/20 Rule with my eating, where I cook 80% of my meals and go out 20% of the time.  I may not have time to cook or get invited out to eat with friends or family, or sometimes I am just craving a burger from my favorite Pub down the street. However, your progress doesn’t have to ruined, especially if you follow some of these tips that I share with my clients and practice myself:

  1. Preview the Menu before you Arrive: When you are aware of what to expect before you go, you can manage your expectations and set boundaries on what you will order.
  2. Decide on your Indulgence: If you preview the menu and see that they are famous for their Salted Caramel Cake with Cardamom Ice Cream, and you cannot pass that up, then don’t! Just make sure that you stay focused on skipping the appetizers and eating a healthier option for dinner. Think lean protein and veggies, since you’re going to indulge in the sweets/carbs.
  3. Skip the Bread: Seriously, it’s simply a waste! You will fill yourself with bread, rather than enjoying a nice meal out with friends or family.
  4. Eat Veggies Before You Go: Typically, most people don’t get adequate amounts of vegetables when they go out. Each week, I make Veggie Snack Bags, and I like to eat one before I head out to eat. This way, I’m ensuring that I”m eating the veggies I need and it also helps to make sure that I don’t overeat while I’m out.
  5. Drink a Glass of Water Ordering: This just makes sure that you don’t mistake hunger for thirst, plus it helps to prep the body for digestion.
  6. Cut your portions in half: When you order, ask the waiter to serve half of the meal on the plate and to box up the rest immediately.  It’s a great way for you to manage portions and not overeat, plus you have another meal that you can enjoy later.  Or you can share a meal with someone, trust me, restaurants serve huge portions that are meant for two people, not one.
  7. Slow Down: Going out to eat is a social and fun thing, and you should be present with your company and your food (that you didn’t have to cook!)So take your time to enjoy each bite, put the phone away, enjoy the conversations, and chew slowly.  The brain takes 20 minutes realize that you are full. So take your time to avoid overeating.
  8. Listen To Your Body: This piggy backs off of #7, but it’s important to listen to your body. Once you are full, put the fork down.  I repeat, put the fork down. Another thing to keep alert on, if you are full, don’t let anyone guilt you into “sharing” anything or “just one bite”. Also, this is not the time to hear mom or dad’s voice in your head from childhood admonishing you to finish your plate before you can leave the table. Put the fork down. 🙂
  9. Practice Grace: Now, if you ended up ignoring all of the aforementioned tips, then this one is KEY! Remember, tomorrow is brand new day and you can get back on track tomorrow and start over.  Don’t let one meal determine your success on this journey.

I hope this tips help you and give you a bit more of comfort in knowing that you can do this and be successful. 🙂

Diet, Fitness, Healthy Eating, Motivation, Quote, Weight Loss, Workout

Try this goal setting technique to reach your weight loss goals

64186-we-are-what-we-repeatedly-doMany of my clients come to me with very specific goals, like “I want to lose 15 pounds in one month” or “I want to lose my stomach flab by my trip to Maui in a few months”. While I commend my clients for setting SMART Goals, which are Specific, Measurable, Attainable, Realistic, and Time Specific, I often have to have a conversation with them about how “Realistic and Attainable” their goals are. Is it possible to lose 15 pounds in one month? Absolutely. Will it be easy and will they enjoy the process? Absolutely not. Typically, when I lay out the plan of action, their eyes glaze over and they are hit with the reality that the goal they want may require more than they are willing to do to reach that goal in that amount of time.

One thing that I work on with my clients is setting goals that are motivating and actually make them excited to push for. How do I do that? We change the focus from achieving a specific result to adopting a specific habit, which will ultimately lead to their desired results. There is power in forming healthy habits, mainly because once you form those habits, naturally they will lead to results of getting healthier, losing weight, feeling better and more.

When I task my clients to set goals, I give them these specifics and I call them SMART 2.0 Goals: 

  • Specific
  • Meaningful & Motivating
  • Action Oriented
  • Realistic
  • Time Framed

For example, instead of saying, “I want to lose 15 pounds in one month”, your goal would look something like this:

Weight Loss SMART Goal 2.0: I will lose 15 pounds by developing the habit of eating a healthy breakfast and taking my dog on a 30 minute walk every morning for the next 4 weeks.

This type of goal setting provides you with a better aim and focus on developing habits, also it gives you a better idea of what you need to do each day to make that goal become a reality.   You are no longer focusing on the 15 pounds, instead you are focusing on creating a habit to eat a healthier breakfast and to use your dog walking time to be active.  By the end of the month, will you have reached your goal of 15 pounds of weight loss? Maybe or maybe not, but will you be well on your way? Absolutely! Will you feel good about yourself if you are able to make two small adjustments to your daily routine that will lead to feeling better, looking better, having more energy, fueling your body, and spending more quality time with your dog? Absolutely!   If you keep this habit up and make it a lifestyle change, will you eventually lose those 15 pounds? HECK YES!

This type of goal setting is great because at the end of the day you are forming habits that will lead to a healthier lifestyle and the bonus will be the weight loss or whatever result you are looking for.   Aristotle nailed it when he said, “We are what we repeatedly do.” 

If you would like to learn more about how to set better goals to help you achieve a healthier lifestyle, connect with me on Facebook and send me a message. 

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

Fall Inspired Meal Prep Recipe: Rosemary Lemon Chicken & Potatoes

Now that fall is here, it’s all about making comfort food that is easy to make, meal prep friendly, and clean as possible.   This is one of the ideas that I came up with and it turned out delicious!


The best thing about this dish is that it is easy to assemble and prepare, and you use one pan for everything, so clean up is super easy.

Here’s the recipe: 

  • 4-5 Chicken Pieces (I used drumsticks, but you can use any cut of the chicken that you want)
  • 2 Sweet Potatoes, diced
  • 1 bag of baby yukon potatoes, diced
  • 1 Medium Onion, sliced
  • 8 sprigs of Rosemary, pull the leaves off 4 of the springs and dice
  • 1 lemon, sliced
  • Olive Oil
  • Salt, Pepper, and 21 Seasoning Salute from Trader Joes (or another salt free seasoning)


  1. Preheat the oven to 400 degrees
  2. In a bowl, combine the potatoes, onions, and rosemary, drizzle with olive oil (sparingly – enough to coat) and season with salt, pepper, and other spices.
  3. Spread mixture onto a baking dish or deep baking pan.
  4. Season chicken with salt free seasoning and/or spices, pepper and a touch of salt and place on the pan in between the potato and onion mixture.
  5. Place remaining 4 sprigs of rosemary and lemon slices on top of the chicken and potatoes.
  6. Bake on 400 degrees for 25-30 minutes, uncovered.
  7. Turn chicken over, mix potatoes and onions and bake for another 10-15 minutes, until juices run clear.

The dish came out delicious and it made the house smell AMAZING!   A few friends of mine, gave me a few suggestions and I am looking forward to giving it a try, but here are the best two:

  • Sear the chicken breast first before baking
  • Use a cast iron skillet.  For this, you can sear the chicken first then add the potatoes and onion mixture, then bake it for 35 – 40 minutes on 400 degrees.

I’d love to hear how it goes and what variations you have come up with!

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, Health, Healthy Eating, Recipes, Weight Loss

Fall Into Clean Eating 5 Day Challenge


Well, the holiday season is officially upon us! This means that we have to stay even more focused to stay on track.  Now, I will be 100% honest, I plan on going NUTS on Thanksgiving, but I am also 100% confident that I will not gain weight during this holiday season.  How do I know, because I have been focusing on eating clean during these few weeks, drinking my Shakeology daily, and working out with the 21 Day Fix.

Starting on Monday, the 17th, the full week before the week of Thanksgiving, I will be hosting a FREE 5 Day Fall Into Clean Eating Challenge. During this challenge we will focus on eating clean and to help you, I have created a 5 Day Meal Plan and Guide to help you stay on track.  If you want to join in on the fun and get access to the meal plan and guide, you can access it by joining the private Fall Into Clean Eating Group that will start on Monday.

***The group is officially closed, but you can purchase the  5 Day Clean Eating Guide, complete with meal plans, recipes, and a grocery list***

Click here to purchase. 

Clean Eating, Diet, Health, Healthy Eating, Recipes

Clean Eating Recipe: Turkey Bacon Egg Muffins

So, I’ve been seeing tons of people posting about these Egg “Muffins” or Mini Frittatas and I’ve been curious at how easy, practical, and tasty they really are.  So I decided to give them a try and the verdict was they are AWESOME!  Here is the recipe for you:

  • 4 Eggs
  • 6 Egg Whites
  • 12 Slices of Turkey Bacon
  • 1/2 Onion (Chopped)
  • 1/2 Cup of Bell Peppers Chopped
  • 1/2 Cup of Fresh Spinach, chopped
  • 3/4 Cup of Shredded Cheese
  • Salt, Pepper, Seasonings of your choice



  1. Preheat the oven to 375
  2. Chop spinach, onions and peppers and add to a bowl
  3. Combine egg whites, eggs, cheese, and seasoning into a separate bowl
  4. Spray a muffin tin with non stick spray (or use coconut oil and a paper towel)
  5. Take one slice of turkey and form a ring around each section in the muffin tin
  6. Spoon in veggie mixture at the bottom of each section
  7. Add the egg mixture to each section, fill it about 3/4 of the way to make sure that they are all even (as you can see, I poured a bit too much and the eggs spilled out)
  8. Adjust the turkey bacon rings to make sure that the eggs and veggies are contained.
  9. Bake for 20 – 25 minutes, when the muffins are firm and a bit brown.


Once they have baked, let them cool a bit and transfer them to a plate where you can eat them right away or place 2 in a storage containers for your daily meal prep for the week.  You can also make a bunch and freeze them and nuke them when you are ready to eat them. I found them to be super easy to make, very delicious, and since I placed them in storage containers, you can literally grab them and go on your way to work or even road trips.


I am looking forward to experimenting with many different other recipes with these bad boys, as I think that the possibilities are endless! I will keep you posted!  What recipes have you used for these?

For more information on Clean Eating and Meal Prep, feel free to download my free Clean Eating Guide! 

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

7 Steps to Meal Prep Like A Boss

Meal Prep-2


For many people, one of the biggest For many people, one of the biggest challenges when it comes to Eating Clean is that it requires more or most of their meals to cooked, instead of using pre-packaged and processed foods. In order to help you to make the most of your time during the week, but also to ensure that you stay on track, I wanted to share with you the 7 Steps that I use each week to plan and prep my food. This has been a game changer for me and for many of the people that I work with, so I hope that you find this helpful!

Step #1: Plan out your meals for the week


Meal Plan Step 1The first step is to take a look at your upcoming week and see what you have coming up. In a perfect week, you would be able to eat breakfast, lunch, dinner and 2 snacks, but the reality is that your week may not always be so set in stone. You may have a team lunch at work on Tuesday or take your kids to soccer practice on Wednesday nights or even have a birthday party dinner on Saturday night. So the first thing that you want to do is pull out your calendar for the week and figure out the days that you will eat food that you have cooked or when you have to eat out. This was a big mistake I made when I first started prepping my meals, I didn’t take in consideration the days that I would be going out to eat, so I had way too much food for the week.   (Side Note: On the days that you eat out, don’t use that as an excuse to eat like crap, still make the cleanest choices you can make.)

To get some inspiration, Google “Clean Eating Recipes” or check out Pinterest for Clean Recipes. Click here to check out my Pinterest board that I created especially for Meal Prepping and Clean Eating. It might be helpful to print out any recipes that you find that you want to make for the week. Another thing to think about is that you can eat leftovers for lunch or dinner the following day, so you don’t have to cook a meal every single day of the week.

Step 2: Create a Grocery List for the week

Next, take a look at your meal plan for the week and the recipes that you printed out. Go through each meal and write down the ingredients that will be needed to make your meals and snacks. I like to organize my list by the following categories so it makes my grocery shopping trip easier and quicker.

  • Fruits
  • Veggies
  • Dairy
  • Protein
  • Grains/Dry Goods
  • Sauces & Condiments
  • Spices & Herbs

Step 3: Kitchen & Pantry Check

FridgeBefore you head to the grocery store, do an audit of what is in your pantry, refrigerator, and freezer to see if you already have any of the ingredients on your grocery list.   This will prevent you from spending unnecessary money on items that you already have and also save time and space.   I used to forget to do this step and always ended up with more food than I needed, which normally went to waste. So don’t skip this step!

Step 4: Go Grocery Shopping

Now, you have your grocery list and it is broken down into various categories, this was done purposely to make your shopping trip as efficient as possible.   Remember, Fruits, Veggies, Dairy, and Protein will be on the perimeter of the grocery store, so you may want to get those items first and then move to the inside of the grocery store to save even more time, instead of aimlessly weaving up and down the aisles.

Remember, since you are eating cleaner, about 80% of your cart will include those items found on the perimeter, which will also help to make the trip easier and quicker.

Step 5: Cook Proteins & Grains

The first thing that I do when I get home is unload my groceries and take another look at the Meal Plan for the week. Based on the first 2 – 3 days, I will cook the proteins and grains that will be used. I will usually do another protein and grain cooking day on Wednesday or Thursday for the next 2-3 days worth of proteins.   I will season and bake a pan of 2 – 3 chicken breasts or pieces of salmon or throw a tenderloin into a crockpot or throw some chicken or steaks onto the grill. I tend to eat quinoa and brown rice with most of my meals so I will cook a big pot of both and store them so they are ready to use as sides or main dishes.   Since, these items require cooking in an oven or on the stove or a grill, I do these first, as they will need time to cool before storing them.

Step 6: Wash, Cut & Prep Fruits and Veggies

Meal Prep 1While the proteins and grains are cooking, I start to wash all of my fruits and veggies and do any chopping that needs to be done for recipes, like dicing onions and peppers for sauces or stir fry. I find that these take up the most time when creating meals, so doing this in advance always helps. I also steam or roast some of my veggies like Sweet Potatoes and Broccoli or even a mix of Pepper, Onions, Mushrooms and Squash, so they are easily available to use in dishes, sauces, omelets, and side dishes.

Step 7: Store items into containers and bags

Meal Prep 2Once you have your items washed, chopped, cooked, and prepped, now you want to go back to your Meal Plan Guide for the week and begin to separate items and ingredients for each meal. I love using BPA free plastic containers or glass containers to store my foods. I also use Ziploc bags to store fruits and snack items, like 10 almonds, ½ cup of Baby Carrots, Red Pepper Slices, etc. I also like to create some containers as to go meals, so I may add a chicken breast, ½ cup of quinoa, 1 cup of the roasted veggie mix into one container and that will be lunch or dinner for one day. This makes it easy to grab and go, if I am short on time.


Ultimately, the key is to use Meal Planning and Meal Prep as a chance to make sure that you are staying on track with your Clean Eating. It may take an hour or two at first on your designated Meal Prep Day, I typically do Sundays, but the more you do it and the more you find meals, recipes, and ideas that you like and work for you, the easier it gets. So don’t get discouraged and if this is a completely new concept for you, it may take some time, but in the end you will save yourself time, money, and calories!

For more information on Clean Eating, download my free Clean Eating Guide.

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

How to Meal Prep Yogurt Parfaits

Here is a great meal prep idea that you can use to create a quick grab and go breakfast or snack. All you need is small plastic containers, fruit (fresh or frozen), and plain yogurt. Create a bunch of parfaits in advance and you can grab and go whenever you need them. This is one of my staples for my week and they are also kid and teen friendly, plus you save money and save on sugar and calories.

For more information, you can download my free Clean Eating Guide by visiting or you can connect with me on Facebook – 🙂