You don't want to miss this! It could change your life!

I am currently looking for a few highly motivated women who are finally ready to make an investment in themselves.... I am talking about REAL & POSITIVE changes in your health and wellness!

Join me this week..... if any of these apply to you:

I am:

*Ready to get off the diet rollercoaster and get lasting results.

*Ready to master balanced nutrition and portion control without being deprived and h"angry".

*Ready for short, sweet and ultra effective workouts that can be done daily in 30 minutes or less.

*Ready to take back my life and feel amazing before July 4th!

What you will NOT get in this workshop:

No weird cleanses or pills

No cutting carbs, fat or any other vital nutrient

No grueling 2 hour workouts No short term tricks..but real lifestyle tools that will last forever.

Message me or comment below today to reserve your spot in this exclusive online group.

Balsamic Chicken Tenders w/ Veggies

Ingredients

• 2 Tbsp plus 1 tsp olive or avocado oil, divided
• 8oz fresh mushrooms, sliced
• 16 oz fresh green beans
• 1.5 lb. chicken tenders
• 2 Tbsp raw honey
• 3-4 Tbsp balsamic vinegar (find a lower sugar variety)
• 1 cup grape/cherry tomatoes
1/2 cup homemade Greek Dressing: (recipe makes 1/2 cup fresh dressing)
• 2 Tbsp extra virgin olive oil
• Juice of 1 fresh squeezed lemon
• 2 cloves garlic, minced
• 2 tsp dried oregano
• 1/2 tsp sea salt
• 1/2 tsp black pepper
Whisk all dressing ingredients

Instructions

1. Sauté mushrooms in large saute pan with 1 tsp of the oil, until just browing. Remove from pan, set aside.
2. Heat 1 Tbsp oil over medium-high, add green beans. Continue to sauté until green beans are cooked, but crunchy. Remove from the pan, set aside.
3. Heat remaining 1 Tbsp oil over medium-high, add chicken and season with salt and pepper. Cook 3-4 minutes on both sides and remove once browned & cooked though. Remove from pan, set aside.
4. In the same skillet, lowering heat to medium, add your homemade Greek dressing, honey, balsamic vinegar. Heat & stir until bubbling.
5. Add back in the mushrooms, and green beans, toss.
6. Add back in the cooked chicken and fresh tomatoes. Stir for a minute or two to combine flavors & enjoy!

Turkey Meatloaf Florentine

 

 

 

Ingredients:

• 1 tablespoon olive oil
• 1/2 cup diced onion
• 2 cups packed baby spinach
• 1 ln lean ground turkey {99% fat free}
• 1 egg
• 1 cup fresh bread crumbs*
• 3/4 cup ketchup, divided
• 1 tablespoon Worcestershire sauce
• 1/4 teaspoon dried thyme
• salt & pepper, to taste

Directions:

1. In a large skillet, heat olive oil over medium heat. Stir in onion and sauté 5 minutes or until they start to get tender. Stir in the spinach and cover to wilt. You might want to stir the spinach around to get it down to the bottom of the pan under the onions. Chop the spinach mixture up into smaller pieces and add it to a large bowl with the turkey, egg, bread crumbs, 1/4 cup ketchup, worcestershire sauce, thyme, salt and pepper. Stir to combine and press into a greased loaf pan. Top with remaining 1/2 cup ketchup and bake at 375 degrees for 45-55 minutes or until thermometer reads an internal temperature of 165 degrees or higher. Sit for 10 minutes, then slice and serve.

Picnics, BBQ's and Pool Parties. Corn on the Cob, Hamburgers and Hotdogs on the Grill. Ice Cream, Beer, Pina Colada, and Daiquiris.
I love summertime because I love to wear shorts, tshirts and flip flops and drive with my windows down in my car.
 
And BATHING SUITS>>>>wait bathing suits. UGH!!!
I work all year to be ready for bathing suit weather and then the first summer social gathering I feel like I go the wrong direction with my eating. ...

 But not this time. Our May Fitness/Health Group is about to end and we have a few spots open for the June Group. I have teamed up with 2 amazing other coaches.
So now you will get=>
Triple Help
Triple Support
Triple Motivation
Recipes
Daily Exercises
Support one another as we develop a plan to be SMART FOR SUMMER
And Yes you still get to enjoy your favorite BBQ foods and Drinks.

Message me to join our group.
We start May 31st so no excuses because we start after Memorial Day:)

Shrimp & White Bean Chili Stew

Ingredients
2 teaspoons olive oil
1/2 large sweet onion, chopped
1 medium green bell pepper, chopped
2-3 cloves garlic, minced
1/2 teaspoon oregano
1-2 cups vegetable or chicken stock
1 28-ounce cans no-salt-added diced tomatoes
3 15.5-ounce cans of white beans (cannellini and great northern)
1 pound raw shrimp, (31-40 per pound)
Kosher salt and ground black pepper
1/2 avocado, chopped
Handful of fresh cilantro, roughly minced

Directions:
1. Heat oil in a large pot over medium heat. Add the onion and bell pepper and cook until softened, about 3 minutes.
2. Add garlic and cook for 30 seconds followed by the seasonings, stock, tomatoes, and beans. Stir well, bring to a simmer and then reduce heat. Stir in the shrimp, turn off the heat and serve in about 10 minutes.
3. Season to taste with salt and pepper, toss on the avocado and cilantro to serve.  

Taco Stuffed Avocados

Ingredients:

• 3 medium ripe avocados
• Juice of 2 fresh limes
• 1 lb. ground meat or turkey
• 1/2 of a yellow onion, diced
• Homemade taco seasoning:
• 1/2 Tbsp chili powder
• 1/8 tsp garlic powder
• 1/8 tsp onion powder
• 1/8 tsp crushed red pepper flakes
• 1/8 tsp dried oregano
• 1/4 tsp paprika
• 1 tsp cumin powder
• 1/2 tsp sea salt
• 1/2 tsp black pepper
  (Combine spices well, you will only use about half of this mix per pound of meat, or to taste)

Fresh taco toppings of choice:

• diced tomatoes
• fresh pico
• cilantro
• olives
• a touch of natural cheese (optional)

Instructions:

1. Halve avocados, brush with fresh lime juice, sprinkle with sea salt if desired.
2. Brown meat with the onion in a skillet over medium heat.
3. Once cooked through, drain well.
4. Add homemade taco seasoning (I add a sprinkle at a time, and taste test until it’s right) and 1 Tbsp hot water.
5. Simmer for 1-2 minutes until flavors combine.
6. Scoop hot meat into avocados

Zucchini Pizza Casserole

 

2 medium zucchini, shredded
2 egg whites
1/2 cup grated Parmesan cheese
1-1/2 cups shredded part-skim mozzarella cheese, divided
1.25  pounds extra lean ground turkey
1 cup marinara sauce
1 tbsp dried minced onion
1/2 tsp dried italian seasoning
1/2 tsp garlic powder
1/4 tsp salt
20 slices pepperoni

1. Place zucchini in strainer; sprinkle with salt. Let stand for 10 minutes. Squeeze out moisture.
2. Combine zucchini with the egg whites, parmesan, garlic powder, italian seasoning, and half of the mozzarella. Press into a greased 13×9-in baking dish.
3. Bake, uncovered, at 400° for 20 minutes. Meanwhile, cook turkey and dried minced onion over medium heat until meat is no longer pink; drain. Add marinara; spoon over zucchini mixture.
4. Sprinkle with remaining cheese; top with pepperoni. Bake 15- 20 minutes longer.
*adapted from Taste of Home

Italian Quinoa Protein Patties

 

 

 

 

Ingredients

• 3 eggs
• 1 tsp Italian seasoning
• ½ tsp salt
• 2 cups cooked quinoa
• 1 cup panko bread crumbs
• ¼ cup parmesan cheese
• 4.5 oz frozen chopped spinach, cooked
• 2 cloves garlic, diced
• ½ cup diced onion
• ¼ cup chopped sun dried tomatoes
• 1 tbsp olive oil

4 Ways to Cut Calories from Your Sandwich

We all know about the humble sandwich, a convenient meal that rarely fails to satisfy. However, loading on too many add-ons and condiments can transform your sandwich into a shocking calorie bomb. Although it may not seem like a lot, small swaps can make a huge difference in the end. Check out these nutrient dense sandwich ingredients to stack a flavorful, nutritious sandwich without tanking your calorie goal!

1. Start with a light bun.
The bun is your carbohydrate-rich energy source packed with plenty of B vitamins and fiber, a beneficial nutrient to keep you “regular” and stabilize blood sugar to help keep your cravings at bay. While whole-wheat bread is good choice, you can also change up your sandwich game with a whole-wheat wrap or pita.

Item (serving size)	Calories	Fat (g)	Carbs (g)	Fiber (g)	Sugar (g)	Protein (g)
100% whole-wheat bread (2 slices)	160	2	28	4	3	8
Whole-wheat tortilla (8-inch diameter)	130	4	19	4	1	4
Whole-wheat pita (2 small, 4-inch diameter)	145	1	30	3	2	6

Looking to save even more calories? Think outside the bun, and use large, leafy vegetables instead of bread. For those who struggle to eat within their calorie goal, vegetable wraps are an ingenious idea that kill two birds with one stone, shaving calories and getting an extra dose of vegetables.

Item (serving size)	Calories	Fat (g)	Carbs (g)	Fiber (g)	Sugar (g)	Protein (g)
Cabbage (4 medium leaves)	20	0	5	2	3	1
Lettuce (4 large leaves)	15	0	3	1	1	1
Collard (1 large leaf)	12	0	2	1	0	1
Endive (6 small leaves)	13	0	3	2	0	1

2. Choose your lean protein.
Your protein-packed sandwich filling can help you feel satisfied sooner and for longer after a meal. When choosing the perfect protein to strengthen your sandwich recipe, opt for lean options like chicken breast over fatty cuts of pork to shave off nearly 100 calories! Also, watch out for processed lunch meats, as they are often high in sodium and may contain sodium nitrate, a preservative that increases your risk for cancer. Look for lean, high-protein, low-sodium varieties like:

Item (serving size)	Calories	Fat (g)	Carb (g)	Protein (g)	Sodium (mg)
Low-sodium turkey breast deli meat (2 ounces)	60	1	0	12	360
Low sodium, extra-lean cured ham (2 ounces)	60	1	0	10	320
Lean roast beef (2 ounces)	108	5	0	15	45
Boneless, skinless chicken breast (3 ounces)	130	3	0	26	44

For the vegetarian or flexitarian, load up on your essential amino acids with the following:

Item (serving size)	Calories	Fat (g)	Carbs (g)	Protein (g)	Sodium (mg)
Sliced boiled egg (1 large)	70	5	1	6	62
Black bean burger patty (1 patty)	110	4	13	10	328
Swiss cheese (1 ounce slice)	110	8	1	8	52
Provolone cheese (1 ounce slice)	80	5	1	7	172
Part-skim mozzarella cheese (1 ounce slice)	70	5	1	7	175

TIME-SAVING TIP: Use leftover proteins like rotisserie chicken or marinara with meatballs for a budget-friendly and simple sandwich. Frozen turkey or black bean burger patties are convenient, too!

3. Stuff your sandwich with fiber-packed veggies.
Most sandwiches and burgers include the standard tomato and lettuce, but they don’t make much of an impact on your fiber quota for the day. Up your fiber intake with an array of low-calorie vegetables that are also loaded with vitamins, minerals and phytochemicals. Layer on as many veggies as possible like these fresh choices:

Item (serving size)	Calories	Fat (g)	Carb (g)	Fiber (g)	Protein (g)
Baby spinach (1 cup)	7	0	1	1	1
Mushroom (1/2 cup)	8	0	1	1	1
Sliced cucumber (1/2 cup)	8	0	2	1	0
Bell pepper (10 rings)	14	0	3	1	1
Onion (2 medium slices)	11	0	3	1	0

TIME-SAVING TIP: Leftover side dishes, like roasted butternut squash and stir-fry veggies or salads are great sandwich fillers. Precut all your veggies (and fruit, if you’re gutsy) at the beginning of the week, so that you can assemble and go during your busy workdays.

4. Boost flavor with your favorite spread.
Condiments give your sandwich the extra push it needs to cross the border from bland to delicious. But, watch out for high-sodium or high-sugar condiments like ketchup and barbecue sauce. Choose minimally processed condiments lower in salt, fat and sugar like:

Item (serving size)	Calories	Fat (g)	Carbs (g)	Protein (g)	Sodium (mg)
Light mayonnaise (1 tablespoon)	36	3	1	0	124
Guacamole (2 tablespoons)	45	3	2	0	110
Hummus (2 tablespoons)	50	2	4	2	114

Overall, the possibilities in making a healthy sandwich are endless, so have fun, get creative and we hope that we’ve given you fresh ideas for making easy, delicious, healthy sandwiches!

Garlic Margherita Chicken & Zucchini

Ingredients

Chicken:
• 1 lb chicken breast, or tenders cut into 1" pieces
• 1 tsp olive, coconut or avocado oil
• 1 large garlic clove, crushed
• 1/4 tsp sea salt
• Ground black pepper, to taste
Zucchini & Tomatoes:
• 1.5 lbs zucchini, cut into half moon shapes
• 1.5 cups fresh, halved grape tomatoes
• 1 tsp olive, coconut or avocado oil
• 1 large garlic clove, crushed
• 1/2 tsp sea salt
• Ground black pepper, to taste
Garnish:
• 1/4 cup fresh chopped Basil
• A sprinkle of Italian (high-quality) cheese such as natural parmesan (optional)

Instructions

Chicken:
1. Preheat (cast iron) skillet on medium heat add oil to coat.
2. Add garlic and cook for just 10 seconds.
3. Then add chicken, sprinkle with sea salt and pepper to taste.
4. Cook for 8-10 minutes uncovered, stirring occasionally.
5. Transfer to a plate and set aside.
Zucchini and Tomatoes:
6. Cook the zucchini the same way as Chicken but for 6 minutes, adding tomatoes during the last 3 minutes of cooking time.
7. Add chicken back to skillet and stir just to warm.
8. Remove from heat, sprinkle with fresh Basil.
9. Refrigerate in a glass airtight container for up to 5 days

Grilled Fish or Shrimp Tacos

 

Ingredients:

2 Tbsp. low-fat (1%) plain greek yogurt

3 Tbsp. fresh lime juice, divided use

3 Tbsp. finely chopped cilantro, divided use

1 medium tomato, chopped

1/2 medium onion, chopped

1 medium jalapeno, seeds and veins removed, chopped

1 lb. white fish (like cod, halibut, or mahi mahi) or shrimp,  washed, patted dry

Sea salt

4 (6-inch) whole wheat or corn tortillas, warm

1 cup shredded cabbage

4 lime wedges (for garnish)

 

Directions:

1. Preheat grill or broiler on high.

2. To make yogurt sauce, combine yogurt, 2 Tbsp. lime juice, and 1 Tbsp. cilantro in a small bowl; mix well. Set aside.

3. To make salsa, combine tomato, onion, jalapeno, and 1 Tbsp. cilantro in a small bowl; mix well. Set aside

4. Season fish with salt.

5. Grill or broil fish for 4 to 5 minutes on each side, or until fish flakes easily when tested with a fork.

6. Evenly top tortillas with fish, cabbage, and remaining 1 Tbsp. cilantro. Drizzle with remaining t Tbsp. lime juice, and yogurt sauce; garnish with lime wedges. Serve with salsa.