Anti-inflammatory Diet

What is chronic inflammation, and why should we care? Acute inflammation is something I think we are all familiar with, you get a cut and then there is redness or swelling or sometimes even heat around the wound. Chronic inflammation is far more complicated, and I will explain it as simply as I can. Essentially, inflammation is the body fighting off toxins in the body….so why is that bad? Well, when bacteria, viruses or toxins enter our body our blood releases cells called ma

Cauliflower Stir-Fry

Praise the Lord for cauliflower rice. The once forgotten vegetable is making an incredible comeback, and I am really grateful for it. One of the easiest things I make is a cauliflower stir fry, it is cheap and easy to make. I can throw virtually anything in there and it tastes delicious. This most recent dish I made was with, mushrooms, tomato, spinach,  and fresh chopped garlic. If you want you can add tofu or any protein you prefer as well. 6 oz of sliced mushrooms 1 handfu

Chia Seed “Banana Bread” Pudding

My 21 Day Detox is over, and my sweet tooth is a savage, so instead of hitting up the ice cream I made this chia seed pudding. I am still trying to stay away from too much dairy, so this was perrrrrrfect. It tastes just like banana bread, which is one of my favorite treats. This recipe only took ten minutes! 1/4 cup Chia seeds 1/2 cup oats 1/2 banana 1 tablespoon honey 1 tablespoon cinnamon 1 cup unsweetened almond/coconut blend milk (you can use any type of milk) Dash of tur

21 Day Detox : Week 3

And so the last week begins. The last week is certainly the most difficult. Make sure you are drinking plenty of water throughout the day. You may snack on raw fruits and veggies in between your smoothies. In the morning you will have the breakfast smoothie. Then for lunch and dinner, you will have the carrot-apple smoothie from week 2. I ended up losing 11 pounds while doing this detox. It was not my intention going into the detox, although it was a nice surprise. I ate as m

21 Day Detox : Week 2

Alright folks, here is week 2. I was a little nervous about this dinner smoothie, but I really like it! If you like carrot juice you will like it too, its actually really tasty. The second week brings us into an all uncooked plant-based diet.  You have your breakfast smoothie in the morning and then a salad for lunch and tons of veggies, nuts and fruits for snack throughout the day. Then you have the dinner smoothie last. This portion the detox is preparing your body for week

Resistance Bands will make her Dance

All you need is one resistance band, a timer (your phone), and some water. (Some good tunes wouldn’t hurt)  I use the Flex Timer app on my phone to set up the entire 30 minute session. You can design the interval time, rest time and even the number of rounds and rest time in between rounds. It’s awesome. This sequence is a great lower body work-out, that will blast calories as well. The key is to maintain intensity and push through that annoying lactic acid build up. Pain is

Resistance Bands will make her Dance

All you need is one resistance band, a timer (your phone), and some water. (Some good tunes wouldn’t hurt)  I use the Flex Timer app on my phone to set up the entire 30 minute session. You can design the interval time, rest time and even the number of rounds and rest time in between rounds. It’s awesome. This sequence is a great lower body work-out, that will blast calories as well. The key is to maintain intensity and push through that annoying lactic acid build up. Pain is

Green Smoothies help curb hunger

I usually wake up around 6am, have a cup of coffee (black) on my way to the gym and then train clients until 10am. I come home and make this green protein shake as my first meal of the day. I try and give myself a 12 hour window of no food, starting from my dinner the night before to my breakfast the next day. This fasting per Here’s the recipe : 1/2 cup unsweetened coconut milk 1/2 cup water 1 tablespoon slivered almonds 1 tablespoon chia seeds 1/2 cup spinach 1 teaspoon mat

Green Smoothies help curb hunger

I usually wake up around 6am, have a cup of coffee (black) on my way to the gym and then train clients until 10am. I come home and make this green protein shake as my first meal of the day. I try and give myself a 12 hour window of no food, starting from my dinner the night before to my breakfast the next day. This fasting per Here’s the recipe : 1/2 cup unsweetened coconut milk 1/2 cup water 1 tablespoon slivered almonds 1 tablespoon chia seeds 1/2 cup spinach 1 teaspoon mat

Eggplant bacon. I’m sorry, what?!

Ahhhh bacon. Beautiful bacon. Obviously it tastes good on literally everything. You can add it to your sandwich, your salad, omelet- it even pairs with chocolate. But is there ever a comparable substitute ? NO! I’m not gonna lie to you. BUT, I found a yummy alternative, one thats healthier. The eggplant just became more to me than a dirty emoji. Eggplant bacon, yep you heard that right. At first I was pretty skeptical, but it’s honestly really tasty. Give it a go. I like simp

Eggplant bacon. I’m sorry, what?!

Ahhhh bacon. Beautiful bacon. Obviously it tastes good on literally everything. You can add it to your sandwich, your salad, omelet- it even pairs with chocolate. But is there ever a comparable substitute ? NO! I’m not gonna lie to you. BUT, I found a yummy alternative, one thats healthier. The eggplant just became more to me than a dirty emoji. Eggplant bacon, yep you heard that right. At first I was pretty skeptical, but it’s honestly really tasty. Give it a go. I like simp

Does HIIT burn more calories?

High Intensity Interval Training, is one of my all time favorite methods of exercise. Long steady state cardio gets boring for me, and slow resistant training does too. But I think incorporating all three into your week is the best case scenario for everyone. Here’s a quick example of a HIIT workout you can do at home: 30 seconds on 15 seconds rest — Repeat 4 times Squat jumps Push ups Crunches Alternating Curtsy lunges Plank Burpees Dips (on a chair or bench) #metabolism #he

Does HIIT burn more calories?

High Intensity Interval Training, is one of my all time favorite methods of exercise. Long steady state cardio gets boring for me, and slow resistant training does too. But I think incorporating all three into your week is the best case scenario for everyone. Here’s a quick example of a HIIT workout you can do at home: 30 seconds on 15 seconds rest — Repeat 4 times Squat jumps Push ups Crunches Alternating Curtsy lunges Plank Burpees Dips (on a chair or bench) #metabolism #he

When to eat to lose weight.

It’s a common question, with no definitive answer. Chrono-nutrition. Circadian Clock. Two terms I came across while researching this frequently asked question. When I competed in body building competitions, everyone was on the eat-every-two-hours diet. Small portions, a lot of proteins and vegetables and calories counted to fit your needs. It definitely worked, I ate a lot throughout the day, but I also kept within my numbers. We all have a number, and you can figure it out o

When to eat to lose weight.

It’s a common question, with no definitive answer. Chrono-nutrition. Circadian Clock. Two terms I came across while researching this frequently asked question. When I competed in body building competitions, everyone was on the eat-every-two-hours diet. Small portions, a lot of proteins and vegetables and calories counted to fit your needs. It definitely worked, I ate a lot throughout the day, but I also kept within my numbers. We all have a number, and you can figure it out o

Whole Grain Pasta got me like

People hear pasta and they think, too many calories. Ditto. But we need carbohydrates to fuel our bodies, whole grain pasta is full of fiber and actually has a bit of protein in it too. Great meal after leg day. I made this last night and it was delish. I used the brand Organics . It’s 180 calories for two ounces, which is about a cup full when #metabolism #health #diet #energy #training #strength #Weightloss #fitness #Vitamins #pasta #nutrition

Whole Grain Pasta got me like

People hear pasta and they think, too many calories. Ditto. But we need carbohydrates to fuel our bodies, whole grain pasta is full of fiber and actually has a bit of protein in it too. Great meal after leg day. I made this last night and it was delish. I used the brand Organics . It’s 180 calories for two ounces, which is about a cup full when #metabolism #health #diet #energy #training #strength #Weightloss #fitness #Vitamins #pasta #nutrition

Redefining your Core

Let’s just start with the basics. The foundation of your body is what we call the “core”.  People often assume this is just your abs. No siree. Your back muscles, abs and even your trunk, by doing plank variations to start. A healthy diet will give you the abs you’ve always wanted, but isometric and  dynamic core strengthening exercise will give you the ability to TRANSFORM your body. You can’t safely sculpt those arms without maintaining a stable midsection. So get to it my

Redefining your Core

Let’s just start with the basics. The foundation of your body is what we call the “core”.  People often assume this is just your abs. No siree. Your back muscles, abs and even your trunk, by doing plank variations to start. A healthy diet will give you the abs you’ve always wanted, but isometric and  dynamic core strengthening exercise will give you the ability to TRANSFORM your body. You can’t safely sculpt those arms without maintaining a stable midsection. So get to it my

The skinny on B12 injections

Increase your metabolism! Want more energy? Lose weight quicker! These are all headlines you will find when researching vitamin injections. Even in my nutrition class, my professor encouraged B Vitamin injections. I decided to do my own experiment. I went in to get my first shot, the nurse told me that this was better than a vitamin pill because it would restore me on a metabolic level. In my research I did find that B12 injections can bypass some of the potential absorption