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

3 Tips to Eat Clean This Year

Did you make a New Year’s Resolution to Eat Clean or Lose Weight or to Take Care of yourself this year? If so, you are in good company, according to iQuanti, over 63 Million people searched Google on how to get healthy for the new year.   It’s pretty clear that most people know that being healthy is important, but life just seems to get in the way and we go back to our old (unhealthy) habits.

Monday I kick off a 5 Day Clean Eating Challenge in my private Facebook Group, because one thing that I do know is that having a place to be held accountable and feel supported is important when reaching your goals.  If you need the accountability and support, feel free to join the group, but I also wanted to share some tips that have helped me develop my Clean Eating Lifestyle years ago and these 3 tips still hold true for me today to keep me on track.

1. Cook & Prepare your meals: I know this may be a challenge for you, but this is a great habit to create and strengthen. When you cook your own meals, you control what goes into them, you eat at home so you save money, and you can also get creative with trying new recipes.

Here are some simple Clean Eating Recipes that you can try. 


2. Avoid Packaged and Processed Foods: Stay away from “junk” food, which are packed with tons of preservatives and chemicals. Most people fall victim to snacking on junk food. Instead, aim to find healthy snack options to keep you full and fueled.

Here are some healthy snack options to try 


3. Plan Your Week: Many people fail to stay on track, because they fail to plan. Before the challenge begins, pull out your calendar and get a better idea of what you have going on this week. If your mornings are rushed, ensure that you have a healthy breakfast ready to grab and go in the morning to eat at work, like overnight oats. If you have a work lunch, research the restaurant to find a healthy option or ask the person coordinating the lunch to order you a salad. If you’re going to be busy at night, pack a dinner with you or meal prep some dinners (or any other meals) so that way you will have a healthy meal in your fridge. Here are some meal prep tips for you.



Hopefully these tips will help you stay on track for 2018 to develop a Clean Eating Lifestyle and reach your goals!

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. 🙂

Beachbody Products, Beachbody Programs, Clean Eating, Diet, Fitness, Health, Healthy Eating, Motivation, Recipes, Self Care, Weight Loss, Workout

8 Ab Friendly Foods

20140806-160744-58064620.jpgSo, for the past few months, I’ve been getting questions about how to get Abs. I wish I could say that there is a magic pill or one specific exercise to do that will sculpt amazing abs and I wish that I could say that once you get them, they stay forever.  Unfortunately, there is no short cut to getting abs and there is a on going commitment to your fitness and nutrition to keep your abs.  With that being said, I will share with you 8 foods that you should incorporate into your diet that are ab friendly. When you couple that with a good workout regimen, you will see amazing results.  I didn’t start to get abs until I checked my diet, I was working out like crazy but eating like crap and you know how the saying goes, “You can’t out-exercise a bad diet.”  As hard as this was to adjust to, it made so much sense when I continued with my fitness programs like Insanity and T25, but followed their meal plans and then I just made a focus to make my meals 80% clean. (I still have my cheat days and my abs are still in tact!)

20140806-160923-58163235.jpgHere are a list of foods to eat, that are ab friendly:
  • Kale
  • Salmon & Tuna
  • Eggs
  • Nuts, especially almonds
  • Apples
  • Berries
  • Plain Greek Yogurt
  • Quinoa
These items are staples in my kitchen and are always on my grocery list because they are so versatile, they are super clean, and can be easily incorporated into my meals.  Now, I’m not saying that this is all that you should eat, but I will say that I eat these foods A LOT.
So here are some suggestions for meals and snacks:
  • Kale Salad with Tuna and Hard Boiled Egg & Avocado
  • Plain Greek Yogurt Parfaits with Mixed Berries (you can pre make these ahead of time using frozen berries in small tupperware containers)
  • Apple Slices with about 10 almonds (or a Tbsp on Peanut Butter)
  • Apple Berry Fruit Salad – Take one apple (diced), handful of berries, and a 3 tbsp of plain greek yogurt, a bit of honey and cinnamon, mix together and enjoy.
  • Salmon with Quinoa and Sautéed Kale or Spinach
  • Egg white omelet packed with veggies (or frittata)
  • Quinoa Salad – cooked quinoa with tomatoes, cucumbers, tomatoes, feta, olives and grilled chicken, serve with a low fat vinegar based dressing

The key is to experiment with these foods and add in other foods that are clean (without preservatives, refined sugars, and other chemicals).  To learn more about clean eating and how to incorporate it into your diet, download my free Clean Eating Guide.

20140806-160925-58165492.jpgAs you continue to focus on cleaning up your diet, don’t forget to add in a good fitness program. I love working out at home with programs like P90X3, Les Mills Combat, Insanity, Focus T25 or now I’m doing PIYO.  I love these programs because all of them focus on HIIT workouts or complex movements that really work the entire body in a short amount time, but also work the core.  All of these programs have helped me to get my results and to maintain my results.

Bonus Points:

  • Aim to keep the sugary drinks, snacks, candies, and alcohol to a minimum. I will be 100% with you and say that yes, I do partake in these “Ab Faux Pas Foods” but everything in moderation and I aim to keep my sugar intake to a minimum.  Take a look the labels of the foods that you are eating and as you are looking at the calorie count, also look at the ingredient list (are there foods you can’t pronounce or is sugar one of the top 3 ingredients). Also check to see how much sugar is in your foods, drinks, condiments, sauces, etc you might be surprised, but you also might be surprised at how your body changes by eliminating/minimizing those items
  • Drink tons of water! I used to hate drinking water, but now that I consume at least half my weight in ounces each day, I have noticed that I am not as bloated and my digestion has improved by staying hydrated.
  • Keep the stress low. Cortisol is a stress hormone that is released when you are stressed and it is also linked to belly fat.  When your body is in constant stress mode, your body releases cortisol but if there is a s steady flow of cortisol flowing through your system, you can see an increase of fat accumulation around the middle.

Ultimately, just know that there is no quick fix or trick, it’s all about eating clean, training mean, and staying serene…consistently…to get and maintain a whittled mid-section. I hope this helps and if you any other questions feel free to comment below.  Also, don’t forget to grab your free copy of the Clean Eating Guide by visiting 🙂


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

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

Healthy Snack Alert: Apple Nachos!

So, I’m not much of a snacker, but when I do, I tend to want something salty and sweet and crunchy. The old Allison would eat Lays Original Potato Chips and Chocolate Chips or Peanut Butter & Jelly with Ruffles.  But, things have changed now that I am really focused on eating cleaner and eating to support my goals.  So, the other day I was craving something salty, sweet and crunchy.  I stood in the kitchen for a bit when inspiration hit me. Check out this recipe for Apple Nachos or Apple Chips and Dip, as my friend preferred to call them.

  • 1 Apple, sliced thin into slices
  • 1 Tbsp of Peanut Butter – I used an organic brand from Whole Foods, can’t remember
  • 1 Tbsp of Plain Greek Yogurt
  • 1 Tsp of Unsweetened Almond Milk
  • 1/4 Tsp of Vanilla Protein Powder – I used Shakeology, but I also think that Chocolate would be great too!
  • Dash of Cinnamon

Arrange sliced apples on a plate and sprinkle with a dash of cinnamon. In a bowl mix together the Peanut Butter, Greek Yogurt, Almond Milk and Protein Powder until it is smooth.  Serve the dip with the apples and enjoy!

It’s super simple, super easy, and you probably have all of these ingredients in your fridge if you are a clean eater. 🙂

Clean Eating, Diet, Health, Healthy Eating, Motivation

How To Eat Healthier At Home

Today I had a great conversation with a friend of mine who is really struggling with eating healthy.  She said that she will eat perfectly fine while she is at work, because her job always offers a healthy option for their breakfast and lunch entrees, which she has been purchasing daily and has really been consistent with it.  She is now even working out in the mornings before work.  Unfortunately, her struggle, which has been sabotaging her progress is that when she gets home after work, she tends to eat a bunch of junk food.   I tried my best to keep my composure, but I couldn’t help it and simply asked her “What was the junk food doing in her house?”   She went silent on the other end of the line…Hey, I’m a coach, so tough love is what I do best!

As much as I wanted to praise her for the progress that she is making with her workouts and her breakfast and lunches, I had to be honest with her and hold her accountable to the choices she was making at home.  However, our conversation shifted and which led her to going through her pantry and fridge and throwing out all of the junk and processed foods in her house.  Next, we created a grocery list to help her stock her house with healthier foods.  She was relieved, because her biggest problem was that she didn’t know what to buy and remained eating the same junk that she was eating before she decided to get healthy and fit.  Now, she realizes that the only reason why she is binging on junk food is because she is the one bringing it into her house.

If you can't eat responsibly keep it out your house

Moral of the Story: What you keep in your fridge and pantry, is what you will eat.  If you are not ready to do a complete overhaul of the junk in your house, try removing a few items and replace it with something healthy.  Try doing that each week, until you have gradually made the full switch.

If you need help with cleaning up your diet, your fridge, or your pantry, let’s chat! I’m here to help!

Clean Eating, Diet, Health, Healthy Eating, Recipes

Raw Food: Carrot Cake with Vanilla Orange Creme

So, I have been doing pretty well with the clean eating for the most part. I’m now comfortable with cooking and experimenting with various foods, spices, herbs, and vegetables, but one thing that I’ve always been weary about is Raw Food. I found a new vlog called “Fully Raw Kristina” and she showed a video about Raw Food Carrot Cake Cupcakes. My stepmom, raved about them, but I was still skeptical, but we ended up making them…and, they were DELICIOUS!   They had a perfect flavor and because they are sweet and have a great texture, you feel satisfied with these little sweet treats. The Vanilla Orange Creme frosting was amazing, to the point where I would want to use it now for traditional cakes and cookies.  I’m now taking more time to explore more options for Raw Food recipes.  See the photos, recipe and video below. Enjoy!
photo 3


Equipment & Ingredients for the Carrot Base:
Food Processor
Cupcake Holders/Fillers
Approximately 2-3 Cups of Shredded Carrots (Food Processed)
1.5 Cups of Dates
1/2 Cup of Walnuts
Tblspn of Cinnamon
Fresh Slice of Ginger
Dash of Turmeric

Combine all ingredients in a food processor until the mixture reaches a blended consistency. Spoon into your cupcake liners and refrigerate for at least 2 hours.

photo 1 photo 2

Equipment & Ingredients for the Vanilla Orange Creme Frosting:

  • 2 Cups Soaked Cashews
  • 1 Cups Pitted Dates
  • Small Scrape of Fresh Vanilla or Splash of Natural Vanilla Extract
  • Fresh Squeezed Orange Juice from 2-4 Oranges

Blend in a Vitamix or powerful blender, it may take a few minutes to get it fully blended and the proper consistency of frosting.

Spread this frosting onto your cupcakes with a spatula or use a piping bag.  If you don’t have a piping bag, you can always cut off the tip of a ziploc bag.

Diet, Health, Healthy Eating, Motivation, Recipes

Guilt Free “Burger”

20130813-153304.jpgFor those who know me, they know that I love BURGERS! Seriously, I’m from the midwest and not gonna lie, I’m a beef raised girl.  But, I also know that eating burgers all of the time are not going to help me stay committed to my mission of eating cleaner and healthier.  For those who know me, also know that I’m into depriving myself, so I like to find ways to get creative with making healthier choices.  Like today’s lunch, which was AMAZING!  We had a BBQ last night and yes, I had a burger, but there was no way that I could do a burger again, so I compromised and made a grilled Portabella Mushroom Burger, instead.  It was still super filling and tasty, but it wasn’t heavy and I didn’t feel like crap, after eating it. Plus it gave me energy to crank through the second half of my day, preparing for my upcoming fitness challenge

 Here’s the recipe:

1 large Portabella Mushroom Cap
1 Tblspn of olive oil
1 garlic clove crushed
Dash of Montreal Steak Seasoning

Mix the oil, garlic, and spices into a bowl and brush over the mushroom cap (top and bottom). Grill the cap until it starts to soften, then flip for a few more minutes. 

Top with grilled onions, cheese, lettuce, tomato and mustard and put on a whole wheat bun.

Enjoy! Serve with grilled corn or a nice green salad.

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

Tips for eating healthy at the office


I had a friend who reached out to me, because she is struggling trying to eat healthy while at work. I can remember when I was working in Corporate America and between back to back meetings, office birthdays, potlucks and happy hours, coupled with sitting for hours at end glued to the computer and my desk, made it hard for me to eat healthy. I had a “grab and go” diet while at work and usually I was grabbing fast food, processed foods, or something from the vending machine. (No wonder I felt groggy and sleepy during the day!)  But here are some tips that I shared with my friend to help her out:

  1. Make a Shake or Smoothie for breakfast. This is super simple to make and takes a few minutes to prepare, plus you can make it and drink it on your way to work. I drink Shakeology, because it’s a complete nutrition shake that keeps me full until lunch and gives me tons of energy.
  2. Create a Healthy Snack Drawer: Keep your desk or office stocked with Nuts, Dried Fruit, Whole Grain crackers, and a jar of peanut butter. Keep it at arms length, so you can easily and quickly eat a healthy snack
  3. Bring an insulated lunch bag filled with healthy food. For non-perishable foods like Greek Yogurt, Cheese Sticks, Hummus, and fruit, you can keep them cold by using an insulated bag and keep it at your desk.
  4. Pack your lunch. This sounds pretty simple, but not only will it prevent you from running out to the nearest fast food place or vending machine for a lunch. If you pack it, you eat it. That’s my rule.  Even if you pack a lunch only 3 times a week, you could save yourself a few hundred calories and a few bucks. Pack a sandwich or a wrap or even left overs from a healthy meal that you made (wink wink) or a salad.
  5. Set a timer every few hours. Sometimes you can get so busy at work that you forget to eat or drink water. To keep your metabolism up, you should be eating every few hours and drinking tons of water. Set an alarm on your phone every 2 – 3 hours to remind you to eat something healthy and drink 8oz of water.

Hopefully, these tips will help you to stay on track with your healthy eating while at work. Do you have any other questions that I can help you with? Just comment below and I’ll do my best! If you need additional help, I’m here to help!