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Tuesday Tip of the Week – 3/13/2018

Leaving your meals to chance can result in poor nutritional choices.

To avoid making a food folly, spend a few minutes in the evening planning your meals for the next day.  Take out any items that need to thaw, make sure you have all the ingredients you need, and portion out meals and snacks.

Even if you have to make some adjustments, with a little preplanning you will be more likely to stay on track with your nutritional goals.


If you need help coordinating your meal plan, I can help.  Contact me at for a free email consultation.



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Eat Your Breakfast

We have all heard that breakfast is the most important meal of the day and it is true.  Whether it’s a busy day at the office, an end of day workout, or a hectic social schedule, breakfast fuels our body for whatever the day holds.

But let’s face it, who wants to get up 30 minutes early to make a healthy nutritious meal?

This week, I thought I would share 2 of my favorite make ahead breakfast recipes:

Banana Nut Protein Pancakes


  • 32 ounce carton egg whites
  • 4 scoops protein powder, vanilla*
  • 1 banana, chopped
  • 1/2 cup walnuts or pecans
  • 1/2 tablespoon cinnamon, or to taste


  1. Combine all ingredients in a large bowl.  Mix well.
  2. Lightly grease a small sauté pan and heat over medium high heat.
  3. Add 1/4 cup mixture to pan.  Let cook until set, then flip with spatula and cook the other side.  Pancake will be thin, like a crepe.
  4. Remove pancake and set on a plate to cool.
  5. Stir pancake mixture before adding more to the pan to keep ingredients combined.
  6. Repeat until all of the mixture has been used.
  7. You should have 16-20 pancakes depending in the size of your pan
  8. Allow the pancakes to cool, then separate 4-5 pancakes into freezer safe containers.
  9. Store in the freezer until ready to use.  Thaw overnight in the refrigerator or in the microwave.

Makes: 4 servings

*You can use your favorite protein powder.  I have had the most success with:

Quest Protein – Vanilla

Ultimate Muscle Protein – Vanilla

If you crave something  heartier and more savory for breakfast, a simple breakfast burrito can do the trick.

Freezer-Friendly Breakfast Burritos


  • 32 ounce egg whites
  • 8 tablespoons ranchero sauce
  • 8 tablespoons cheddar cheese, shredded
  • 4 large whole wheat or gluten-free tortillas


  1. Heat a lightly oiled skillet over medium high heat.
  2. Add egg whites and cook until firm.
  3. Allow egg whites to cool, drain if necessary.
  4. To assemble burritos, spread 2 tablespoons ranchero sauce on 1 tortilla leaving plenty of room around the edges, add 2 tablespoons cheese, and 1/4 of the egg whites.
  5. Tuck in the sides of the tortilla and roll it up.
  6. Wrap the tortilla in plastic wrap (or a plastic bag).
  7. If you are going to freeze the burritos , wrap them again in aluminum foil.
  8. To thaw, remove the foil and plastic wrap.  Place a burrito on a microwave­ safe plate. Microwave for 60-­90 seconds, or until warmed through.
  9. Enjoy

Makes 4 burritos

**You can customize your burrito by adding extra vegetables, bacon, sausage, or cooked potatoes to your egg whites.

Try one of these recipes this weekend to have a fast, delicious breakfast everyday next week!

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Tuesday Tip of the Week – Small Changes Equal Big Results

Making small changes in your daily diet routine can go along way to getting you to your health and weight loss goals.

Small changes can make a big difference in your long term health.

Try changes like:

  • Ordering a small instead of a medium latte
  • Substituting a baked potato for french fries
  • Using oil and vinegar rather than a fat laden dressing on your salad
  • Replacing sugary treats and candy with fresh fruit


If you need help making some small changes, I can help.  Contact me at for a free email consultation.


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Yummy Super Bowl Recipes

As few days ago, I shared a few tips for a healthy Super Bowl party (Healthy Super Bowl Tips.  In this post, I would like to share a few of my favorite Super Bowl Recipes.

Chicken NOTchos


Grilled chicken replaces chips in this low carb version of nachos.


1 pound chicken breast cutlets or tenders
1 cup black beans, rinsed and drained
1 cup cheddar cheese, shredded
1/4 cup onion, diced
1/4 cup jalapeno, diced
1/2 cup salsa

  1. Preheat oven to 350 degrees.
  2. Lightly oil chicken, place on preheated grille and cook 3-4 minutes per side.
  3. Combine beans, onion, and jalapeño in a bowl.  Set aside.
  4. Place cooked chicken on lightly greased baking sheet and top each cutlet with 1/4 cup black bean mixture and 1/4 cup cheddar cheese.
  5. Place chicken in oven and bake 5-10 minutes until cheese bubbles.
  6. Top “NOTchos” with salsa and serve.

Serving – 1 cutlet per person

Hummus and Vegetables


3 cups broccoli, in pieces
3 cups cauliflower, in pieces
3 cups cucumber, sliced
2 cups baby carrots
2 cups green peppers, sliced
2 cups red peppers, sliced
1 recipe basic hummus

-Wash and chop vegetables.
-Arrange vegetables in platter around bowl of hummus.

Jalapeno Pineapple Margarita Mocktail


Sweet and savory, this mocktail will satisfy your cocktail craving without the alcohol.


1″ piece pineapple
2 slices jalapeno
1/2 oz lime juice
1/2 oz pineapple juice
2 oz sparkling water, unflavored
Salt, to rim glass


  1. Muddle pineapple and jalapeno in cocktail shaker.
  2. Add lime juice, pineapple juice, and ice.  Shake.
  3. Strain mixture over ice into glass rimmed with salt.
  4. Add sparkling water.
  5. Garnish with slice of pineapple and jalapeño.


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Tuesday Tip of the Week – Healthy Superbowl Tips

For many of my clients, the Superbowl is the first big test of their dietary resolve.

Chili, chips, dips, alcohol, and sweet treats can all add up and ruin all of the hard health and wellness work you’ve put in this year.

Fortunately, you can still enjoy the big game and stick to your diet goals, just follow a few simple tips:

  1. Make smart choices about what you eat.
    • Sure, potato chips and pepperoni pizza are delicious, but they can wreck your diet goals.  Look for tasty ways to satisfy your hunger while still staying healthy.  For example, substitute roasted vegetables for pepperoni on your pizza or choose whole grain crackers over potato chips.
    • Load up on fresh raw vegetables rather than pretzels or popcorn.
    • Replace fat laden dips with hummus, salsa, or use greek yogurt in place of sour cream in dip recipes.
    • Guacamole is another great dip option, but use it sparingly.  Remember even though it contains “healthy”  Omega-3 fatty acids it is still high in fat calories.
    • Skip extras like shredded cheese, sour cream, or barbeque sauces on you chili, nachos, or burger.
    • Try a grilled chicken breast in place of a hot dog or burger and skip the bun.
  2. Limit or avoid alcohol.
    • Alcohol not only adds nonessential calories, it can also lower your inhibitions and make you to eat more.
    • Replace alcohol with sparkling water flavored with lime or orange slices, iced tea, kombucha or a tasty mocktail.
    • If you absolutely must drink, limit your intake to no more than 1-2 drinks.
  3. Practice portion control.
    • It is okay to nibble on a few of your party favorites, but limit yourself to 2-3 special treats and if possible limit yourself to a single serving of each.  Check packaging for a serving size or use the chart below.
    • Another good trick is to eat 50% of what you normally would.  For example, if you would normally eat 4 slices of pizza, stop yourself a 2 slices or if you eat a large bowl of chili with corn bread, serve yourself a smaller bowl and cut the corn bread in half.

Following these tips may not save you total calories, but at least the calories you ingest will be healthier and serve your body better than traditional, less healthy options loaded with refined carbohydrates, saturated fats, and alcohol.

Check back on Thursday for some delicious Superbowl recipes to help you stay on track to a healthier lifestyle!


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Basic Hummus

Hummus is quick and easy to prepare and makes a delicious nutritious snack.




  • Combine garbanzo beans, tahini, olive oil, lemon juice, water, and garlic in a food processor.  Process all ingredients until smooth.
  • Garnish with paprika and parsley.
  • Serve with whole grain crackers, raw vegetables, or chicken.


*If you’re looking for a little variety, try replacing the tahini with 1/3 cup roasted red peppers, pureed pumpkin, or chopped jalapenos.


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Tuesday Tip of the Week – Some Exercise is Better than No Exercise


We all experience days when we are short on time, but that is no excuse to skip a workout.

Even if you do not have time for a full workout, aim to get at least 15 minutes of exercise in per day.  Try taking a brisk walk, doing bodyweight exercises (squats, lunges, and pushups anyone?) while watching TV, or do a quick yoga class on youtube.


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How to Choose a Workout Buddy

A few days ago I recommended finding a buddy to workout with (Find a Buddy) to help keep you motivated, accountable, and give you support.

Who you choose as a workout buddy depends upon what type of partner you want.

Do you want someone to serve as a role-model or mentor for your fitness endeavors?      Then you may want to pick someone with a  more experience and expertise then you have.

Are you looking for someone to help push you to the next level in your fitness journey by serving as a spotter and maintaining your form?  If so, you choose a buddy with similar strength and skills as you.  Your workout buddy will expect you to be able to return the favor by spotting them and ensuring they perform exercises safely.

Perhaps you simply need someone to help keep you motivated and offer encouragement as you travel down your path to fitness.  In that case, a close friend, family member, or life coach may be all you need to reach your goals.

If you want a buddy to workout with look for someone who has similar goals and schedule.  If you want to get leaner and stronger and your partner wants to run a marathon, it is unlikely either of you will reach your goal.  It’s also essential that your workout buddy is as committed to the goal as you are.  Also, if you and your partner aren’t available at the same time then your workouts won’t workout.

Regardless of which type of workout buddy you choose make sure your partner has a positive supportive attitude.

Finding a workout buddy can keep you focused on your goals and help ensure your success.

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Roasted Vegetable Recipe

Roasted vegetables make a delicious and versatile option for adding more vegetables to your diet.  This recipe makes a large batch which can be frozen and used in future meals.

Feel free to use any seasonally available vegetables or pick your favorites.


2 cups zucchini, chopped
2 cups yellow squash, chopped
2 cups cauliflower, chopped
2 cups asparagus, chopped
1 cup carrots, sliced
1 cup grape tomatoes, sliced
2 tablespoons garlic, finely chopped
2 tablespoons rice bran oil**


  1. Preheat oven to 425 degrees.
  2. Mix vegetables, garlic, and oil** in a large bowl until all vegetables are lightly oiled.
  3. Transfer vegetables to 2 baking sheets.
  4. Roast vegetables in the oven for 30-35 minutes or until soft, stirring halfway through.
  5. Remove from oven and let the vegetables cool.
  6. Portion cooled vegetables into 1 cup containers.
  7. Store in freezer until ready to use.

Use roasted vegetables as a side dish, in a salad, as a topping for pizza, or in pasta sauce.

**Most recipes call for the use of oil to help roast the vegetables and keep them from sticking.  I have found that the vegetables roast nicely without the oil.  I do lightly grease the baking sheets to prevent sticking.