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. 

Clean Eating, Diet, Healthy Eating, Recipes

Mini Meatloaf Muffins 

Mini Meatloaf Muffins are a perfect way to meal prep and watch your portions.  I make the meatloaf mixture then portion then off into 12 balls and bake in a muffin tin. The great thing about them is that they also freeze well! 

Here is the recipe: 

  • 2 Pounds of Ground Turkey, Beef, or other lean meat
  • One bell pepper, chopped
  • One small onion, chopped
  • 10 cloves of garlic, chopped
  • One cup of rolled oats
  • 21 seasoning salute
  • Salt and Pepper to taste
  1. Combine all ingredients and form into 12 balls. 
  2. Place each ball into a section of a muffin tin. 
  3. Bake on 400 degrees for 30 minutes. 

Top with low sugar ketchup or tomato sauce and enjoy with a side of veggies. I typically eat 2 muffins per serving. 

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

Sweet & Savory Post Workout Parfaits

Many people ask me about what to eat after a good workout and yes, protein is important, but many of the protein shakes on the market are not the cleanest of healthiest for you.  Here is an option, that I have fallen in love with and it’s a perfect recipe that you can meal prep a few in advance for a nice grab and go snack, that’s as filling as it is fancy!

I typically use plain greek yogurt for my parfaits, but I wanted to try something a little different, especially since my basil plant, Peter (yes, I named him), was started to wilt so I wanted to make use of the basil I had on hand.  So, I figured I’d swap out the yogurt for cottage cheese, which I have never been a real fan of, until now, and figured that strawberries would be a nice pair with the lemony basil.   For added sweetness and depth of flavor, balsamic vinegar and honey round out this recipe.


  • 1/2 Cup of Cottage Cheese
  • 1/4 Cup of Diced Strawberries
  • 1 Tablespoon of Fresh Basil, chopped
  • 1 Tablespoon of Balsamic Vinegar 
  • 1 Drizzle of Honey
  1. Place cottage cheese at the bottom of a bowl or a mason jar.
  2. In a small bowl, combine Strawberries, Basil and Balsamic together and add to cottage cheese. 
  3. Drizzle with honey and enjoy!

For more of my recipes, I now have a Clean Eating Instagram account – Follow for more recipes and meal prep ideas!

Clean Eating, Diet, Health, Recipes, Self Care

Holiday Recovery Tea

The holidays are a time of family, friends, festivities and food. Along with that can come stress, colds, and the body needing some serious TLC. Here’s a simple drink that is perfect to drink first thing in the morning, after a big meal, or before going to bed.   

I call it Holiday Recovery Tea, because it is packed with detoxifying, anti-inflammatory, and anti-bloating ingredients that will boost your immune system and soothe your body.  

Here is the recipe: 

  • 1/2 of a lemon, sliced 
  • 1 teaspoon of raw honey 
  • 1/2 teaspoon of cinnamon 
  • 1/2 teaspoon of tumeric 
  • 1 marble size knot of ginger
  • 2 dashes of cayenne pepper 


  1. Heat water in a kettle. 
  2. Combine honey, cinnamon, tumeric, and cayenne pepper into a teacup with a spoon.
  3. Add ginger and lemon to the honey and spice mixture. 
  4. Once the water is hot, pour on top of the mixture and let steep for 3-4 minutes. 
  5. Enjoy. Once, you’ve finished, you can add more hot water to keep enjoying.     


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

Pumpkin Spice Overnight Oats

Happy October! I will admit, one of my favorite things about the fall is PUMPKIN SPICE so it was only fitting that I started to get a bit creative with how to create recipes that are healthy and tasty for the fall season that include Pumpkins and Pumpkin Spice.

Here is my first addition to the rotation – Pumpkin Spice Overnight Oats.  I am a big fan of the Overnight Oats, because they are perfect meal prep recipe. I typically make 5 Mason Jars on Sunday and grab one each morning, for the week. They are perfect and tasty!


1/2 Cup of Rolled Oats
4oz of Apple Banana Purée
1/3 Cup of Pumpkin Spice Almond Milk
Handful of Pecans and Golden Berry Mix
Dash of Pumpkin Pie Spice 

Combine and store overnight.

For more information on Clean Eating Recipes, visit 

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, Healthy Eating, Recipes, Weight Loss

Clean Eating Recipe: Rosemary Chicken with Mushrooms & Green Beans

So we all know how much I love finding new ways to eat clean and mix things up with the same old, same old – chicken.  This weekend, I was roaming around in the grocery store hoping to get a little inspiration, when I remembered that my parents have a massive rosemary bush in their garden.  Hmmmm…what goes perfect with rosemary??? Chicken and Mushrooms!   Now the task was to make it quick and #MealPrepLikeABoss – worthy!

Here’s what I came up with – a one dish wonder – Rosemary Chicken with Mushrooms and Green Beans.  

The recipe is super simple and super easy…but most of all…it’s SUPER DELICIOUS!!!


  • 1 pound of boneless, skinless chicken tenders, diced
  • 1 bag of Trader Joe’s Crimini Mushrooms (See Link)
  • 1 bag of Trader Joe’s Organic Green Beans (See Link)
  • 1/2 of Onion, diced
  • Seasoning – I used Trader Joe’s 21 Seasoning Salute and Tastefully Simple Garlic Garlic seasoning.
  • 5 Springs of Fresh Rosemary, chop the leaves of 2 sprigs and keep 3 whole


  1. Preheat oven at 400 degrees
  2. Spray a baking dish with coconut oil or olive oil spray
  3. Place chicken, mushrooms, and green beans into the baking dish
  4. Sprinkle onions, chopped rosemary, and spices over the chicken, mushrooms and green beans
  5. Place 3 whole sprigs on top of dish
  6. Bake for 20-25 minutes or until the chicken is done and juices run clear.

I meal prepped this by serving it over brown rice!

Beachbody Products, Beachbody Programs, Clean Eating, Diet, Fitness, Gluten Free, Health, Healthy Eating, Juicing, Motivation, Personal Development, Recipes, Weight Loss

My 3 Day Refresh Results!

Well, I successfully finished the 3 Day Refresh and I am proud to say that it wasn’t as bad as I thought it was going to be.  If you are considering a cleanse, I want to share with you the good, bad and ugly!

The Good:

  • Satisfied: I didn’t feel hungry during the 3 days, which was a big concern for me, especially since I am on my feet pretty much all day with training.
  • Mental Clarity: I felt that my mind was much more clear and I was able to focus on specific tasks much easier, if anyone knows me, you would know that I am the definition of organized chaos.
  • Energy: I found that I didn’t really feel sleepy or groggy, especially during the 3PM slump, I felt energized.
  • Improved Sleep: I typically am up each morning around 4AM, sometimes I wake up feeling tired and drag a bit, but each day on the Refresh I woke up feeling refreshed and didn’t wake up during the night.
  • Easy to Make Meals: I like that you actually get to eat real food and the recipes that you are given and guidelines make it really easy to find options for all of your meals.
  • Shakeology & Vanilla Fresh: I love Shakeology and was happy that I could continue to drink it during the 3 Day Refresh, but I was also pleasantly surprised by the Vanilla Fresh shake! I am hoping that this will become the new Vegan Vanilla formula, if so, I will be in heaven.  It was delicious!

The Bad:

  • Stay close to the bathroom! Since you are drinking a lot of water to facilitate the cleanse, you will have to pee quite a lot!
  • Although, I never felt hungry, there were times when I felt that I couldn’t finish all of the food and shakes that were required, which could have been because I was full or just was over eating the same thing.
  • Since my days are long and I don’t have much time to really think about my meals, I had to prepare all of my meals in advance and ending up eating the same meals and snacks every single day.  It helped to prep the meals, but I will say by the third day, as delicious as it was, I was over my Veggie Stir Fry.  Next time around, I will prepare a bit more variety with my meals and snacks.

  • While I wasn’t hungry, I did have two bouts of cravings – one was prompted by a dream I had where I ate an entire bag of Kettle Cooked Salt & Vinegar Chips and then craved them during the day. The other was a craving for a bacon cheese burger. Random, but I was shocked because I typically crave sweets, so I guess it’s a good thing that I got my sugar craving under control.
  • The Fiber Sweep wasn’t my favorite, but it wasn’t awful. I just had to make it really cold water and made it in a Shaker Cup then chugged it down as fast as I could.

The Ugly: 

  • Well, I should say more of the smelly…I did experience a bit of gas during the first day, but by the end of the day, I felt totally fine and no one was injured! 🙂

The Results:

Now, I’m sure that you are more interested in knowing if it actually did work! Well, I am proud to say that I got amazing results!

  • Starting Weight: 128.4
  • Starting Waist: 27
  • Ending Weight: 123.4
  • Ending Waist: 25.5

Yup, I love 5 pounds and 1.5 inches in 3 days by eating real foods, nourishing shakes and drinking tons of water.  Plus, I feel rested, energized and not bloated!

As I mentioned, my meals were pretty basic each day:

  • Breakfast: Vegan Chocolate or GreenberryShakeology made with Water and I also ate a pineapple spears or apple apple slices

  • Mid-Morning: Fiber Sweep (It wasn’t too bad)
  • Lunch: Vanilla Fresh Protein Shake (it was so delicious) with Tomato Cucumber Salad made with Lemon Juice, Garlic, and Cumin, and a handful of berries and avocado slices.

  • Mid Afternoon Snack: Carrots with Guacamole or Lemon Garlic Green Beans

  • Mid Afternoon Tea: Caffeine Free Chai (Unsweetened)
  • Dinner: Vanilla Fresh with Veggie Stir Fry made with garlic, ginger and cayenne pepper.

All in all, I would recommend the 3 Day Refresh to anyone who is looking for a way to kickstart or jumpstart their weight loss, find relief if you feel that you have overdone it with the junk food, or simply want something to help you get your body on track with your nutrition.

If you have any other questions or want more information about the 3 Day Refresh, including how to get your own kit and to join one of my 3 Day Refresh Accountability groups, fill out this form and I’ll get you more information! In the meantime, check out this awesome video that talks more about the 3 Day Refresh.

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

3 Ways to Make April Your Best Month Yet!

11034117_10108423685368884_2743392851562478390_nHappy April!

Are you ready to crush this month and reach your goals?

The beginning of the month is where people tend to set new goals, but if you have been setting the same goal over and over again each month, chances are there some things that need to be tweaked in order to finally reach those goals. For most, it’s simply being held accountable to what you say you are going to do and having a plan of action that you make the commitment to working that plan every-single-day!

Will it be easy? probably not. Will it be fun? I will do my best to make it fun! Will it be worth it? Of course it will!!! 

Here are 3 ways to stay on track this month:

  • Create a plan of action and share it with someone to hold you accountable. Remember, if you fail to plan, you plan to fail. Period. So think about what you need to do daily and then having someone keep you accountable to doing those daily activities will make sure that you move closer to reaching that goal.  Doing daily or weekly check ins to track your progress and brainstorm ways to move past obstacles can help you to keep moving forward.
  • Make your goals challenging, but realistic.  One thing that I used to do was set goals that were challenging and pretty much unrealistic. Within one week of pushing hard, reality set in and I would give up.  Take a look at your current schedule, budget, and mental/emotional capacity, do you really have time to run 10 miles every single day or should you focus on running 1 – 3 miles a day? Do you think that you can eat 100% clean with NO CHEATS or maybe you focus on eating a healthy breakfast and practicing meal prep to help stay on track this month? Make it challenging, but also make it realistic so you are truly motivated, instead of discouraged.
  • Don’t be afraid to change things up.  This weekend I recorded a video (click here to watch) where I talk about the importance of re-evaluating your plan and making small changes, when necessary. This works if you feel stuck, you know, working out daily, but the scale isn’t moving or eating healthy, but still feeling sluggish.  If you are struggling and want help with reaching your health and fitness goals this month, I can help you to make some tweaks to help you get back on track.

I hope that you have a great month and remember, I am here as your Healthy Lifestyle Coach and Personal Trainer, so if you have questions, need advice, or want suggestions on how to get back on track, I’m here! We can connect on Facebook and chat!

Clean Eating, Diet, Gluten Free, Health, Healthy Eating, Self Care, Weight Loss

The Perfect (Gluten Free) Bar

Sooo, you know that feeling when you fall in love for the first time? I just had that feeling again once I bit into this bar…my first thought was “This is Perfect!” Only to find out the bar is called “The Perfect Bar”.  It was absolutely delicious!


This bar is 100% all natural and no preservatives, so you don’t have any weird after tastes or weird texture issues to deal with. It literally tastes like someone’s mother made it in her kitchen. But what I also love is that it is packed with tons of “superfoods” and tastes like a dessert!  It’s like the bar version of Shakeology! 

I found them at Costco in the refrigerator section and I will be back to buy the entire section out! Perfect for breakfast, snack or even before a workout! Do yourself a favor and get these! #LoveAtFirstBite

If you don’t have access to Costco or can’t find them in your local store, click here to order it online The Perfect Bar – Perfect Foods Bar Almond Butter. You won’t regret it!