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Most of my clients want to eat healthy – they really do – but a single detrimental factor gets in their way…they simply don’t have the time.

I get it, we all lead busy lives that leave very little extra time for healthy meal prep, but the alternative of fast food meals, frozen dinners and restaurant fare is making us lose in the battle of the bulge.

All too often I see clients exercise hard everyday, and then flush their results away with irresponsible eating. Don’t let this be you!

To get you on the fast track to quick, healthy eating here are 5 healthy meals that take only 5 minutes to prepare:

Fast Meal #1: Traditional pancakes are filled with carbs, grains and a plethora of simple sugars – not something you’d consider healthy. In fact, eat pancakes regularly and you’ll find your fitness results quickly disappear. However, this simple, wholesome, 3-ingredient pancake recipe is the exception. It’s a pancake that you’re able to enjoy without guilt.

3-Ingredient Pancakes

Here’s what you need:

• 3 ripe bananas
• 2 eggs
• 3 Tablespoons almond butter
• ½ teaspoon vanilla extract or ground cinnamon *optional

1. Mash the bananas in a bowl (or blend in a food processor). Add the eggs, almond butter and flavor additions. Mix until smooth.
2. Preheat a pan. Lightly grease with coconut oil. Pour the batter in ¼ cup scoops.
3. Once you see bubbles form, flip and cook the other side until golden.
4. Serve with fresh fruit.

Fast Meal #2: Tuna is a wonderful fish that’s packed with muscle-building protein. However, most tuna salad recipes drowned out the benefits with a boatload of calorie-packed mayonnaise. Scroll down for a refreshing tuna salad recipe that, in addition to being quick to prepare, avoids the trap of high-calorie dressing.

Here’s what you need…

For the salad:

• 1 green apple, chopped
• 2 green onions, tops only, chopped
• ¼ cup fresh parsley, chopped
• 2 cans albacore tuna, in drained
• 1 Tablespoon dijon mustard
• ¼ cup coconut oil, melted
• ¼ cup red grapes, halved
• sea salt and pepper to taste

Instructions:

1. Mix all of the ingredients in a large bowl and serve immediately. I like to serve this salad in large butter lettuce leaves, or scooped onto avocado halves. Enjoy!

Fast Meal #3: Yogurt has often been advertised as a healthy, guilt-free snack or meal replacement. This always bothers me because I know just how many simple carbs and sugars most flavored yogurts contain. Many people are deceived into thinking that the creamy, fruit flavored snack will help them lose fat, while it does just the opposite. Here’s a recipe for a creamy, fruit flavored snack that is actually packed with protein and free of fattening sugars.

Creamy Protein Mousse

Here’s what you need:

• 1 cup chopped fruit
• 1 (13.5oz) can coconut milk, full fat (chilled in the fridge overnight)
• 1 teaspoon vanilla extract
• 1 frozen banana, peeled
• 1 Tablespoon coconut oil
• ¼ teaspoon almond extract
• ½ cup stevia-sweetened vanilla protein powder

1. Chill the can of coconut milk in the fridge overnight. Do NOT shake the can up at all! Carefully turn the can over and open from the bottom. Drain out the liquid and scoop the white cream into a food processor. Discard the liquid.
2. Throw all of the ingredients into a food processor. Blend on high until creamy. Enjoy chilled.

Fast Meal #4: Breakfast is the most important meal of the day, and not only because it’s the meal that breaks your overnight fast. What you decide to eat for breakfast sets the tone for the rest of your food decisions for the day. A donut or breakfast sandwich grabbed from a drive thru will set you up to eat junk for the rest of the day. On the other hand, a wholesome, nutritious breakfast will get you geared up to eat good-for-you foods all day long. This quick breakfast recipe is packed with amazing, natural flavor as well as protein-filled eggs to power your day.

Zucchini Egg Scramble

Here’s what you need:

• 1 teaspoon olive oil
• 1 zucchini, thinly sliced
• 2 Tablespoons green onion, chopped
• 2 Tablespoons chives, chopped
• 1 teaspoon fresh rosemary, minced
• 2 organic eggs

1. In a small pan place the olive oil over medium heat. Add the zucchini, green onion, chives and rosemary. Cook until the zucchini is lightly browned on both sides.
2. Crack the eggs into the skillet and continue to cook, mixing, until the eggs are set. Remove from heat and enjoy immediately.

Fast Meal #5: I’ve saved the best for last, in this list of 5 Fast Meals. There was a time when most people would turn their nose up at the idea of a salad being a meal, but times are changing, and we are now more aware than ever how traditional meals are too heavy and lead to obesity. I’d like you to consider a ‘Everything Salad’ to be the perfect, quick and guilt-free meal. Sure, there are plenty of ways to take a salad and make it fattening, but that’s not what we want to do. By taking a big bowl of fresh greens and topping it with lean protein, colorful veggies and a light, homemade dressing – you’ve got yourself the perfect meal!

Everything Salad

Here’s what you need:

• Dark leafy greens (spinach, arugula, kale)
• Lean protein (chicken, turkey, lamb, hard boiled egg)
• Colorful veggies, chopped (bell peppers, tomatoes, zucchini)
• Fresh Herbs (basil, rosemary, oregano, mint)
• Homemade dressing (see recipe below)

1. Raid your fridge for fresh, organic produce and lean, cooked protein. Add in some fresh veggies and chopped herbs and mix together with a simple, homemade dressing. There you have it, the perfect meal!

While eating healthy, nutritious meals is awesome, don’t forget that exercise is half of the battle when it comes to getting and staying fit. Call or email me today and we will get you started on the exercise program that will reshape your body once and for all!

If you haven’t yet added frittatas to your dinner rotation then here’s the perfect recipe to start with. While this recipe calls for kale and tomatoes, frittatas can be made with whatever vegetables and meat you have on hand, simply chopped and thrown in to the egg mixture. It’s a great way to eat low carb and high protein. Enjoy!

Servings: 6

Here’s what you need…

• 6 eggs
• 4 egg whites
• ¾ teaspoon sea salt
• ½ teaspoon black pepper
• 3 Tablespoons nutritional yeast
• ½ teaspoon dried oregano
• 1 teaspoon olive oil
• 2 cups kale, destemmed and chopped
• 1 cup cherry tomatoes, halved

Instructions:

1. Preheat the oven to 375 degrees F.
2. In a large bowl whisk the eggs, egg whites, sea salt, black pepper, nutritional yeast and oregano.
3. Coat an 8-inch oven-safe skillet with the olive oil. Place over medium heat and add the kale and tomatoes. Cook for 4 minutes, until soft. Swirl in the egg mixture then remove from heat.
4. Transfer the skillet to the oven and bake until set, about 20 minutes. Slice into wedges and serve. Enjoy!

Nutritional Analysis: One serving equals: 116 calories, 5g fat, 323mg sodium, 6g carbohydrate, 2g fiber, and 12g protein

The balance between a socializing and living a healthy lifestyle has often been a struggle..

You can now eat all your favorite foods and still live a happy and healthy life here is how.

 #1: Turn rice into Cauliflower Rice

Serve shredded, sautéed cauliflower as rice, rather than traditional brown or white rice. This simple change will save you hundreds of calories per meal and will leave you no less satisfied. You can even add your favorite spices and flavor additions as you do with traditional rice.

#2: Love noodles? Enjoy vegetable noodles

There are many ways to create and enjoy noodles made from vegetables, rather than noodles made from grains. The veggie noodles are a hundred times less fattening than grain-based noodles, so what are you waiting for?! Use a spiral slicer to turn zucchini or butternut squash into noodles; bake a spaghetti squash and scrape out those nature-made noodles; or simply use a traditional veggie peeler to create long noodle strips from zucchini.

#3: Bread warps to Lettuce Wrapped

By simply replacing your sliced bread and buns for large pieces of lettuce, you’ll quickly eliminate a couple hundred calories from each meal. Once you get used to the crunch of the lettuce you’ll enjoy your new style of sandwich and burger even more than the traditional way.

Fat Loss Hack #4: Protein Powder
Did you know that protein powder can be used in many recipes to increase the protein and reduce the carbs? Replace a portion of the flour in your pancakes with high quality protein powder and you’ll see how delicious it tastes while being so much healthier for you.

#5: Change to Coconut Oil

Replace the vegetable oil in your kitchen with coconut oil, and enjoy benefits such as increased fat burning and reduced appetite. In addition, you’ll be avoiding the pitfalls of other, less healthy oils and fats. Coconut oil can be used in virtually any recipe – both stove top and baking.

#6: Wholesome Sweeteners much better

Throw the refined sugar out of your kitchen and replace it with any one of these wholesome sweeteners: coconut sugar, raw honey, pure maple syrup, or pitted dates. By getting your sweet fix from these wholesome, real food sweeteners you’ll be taking in fewer calories and there will be less of an impact on your blood sugar, which will result in less fat stored.

 #7: Water

Replace high calorie beverages with crystal clear water. This simple hack could quite possibly change your life. If high calories, sugar-laden beverages make up a significant part of your daily calories then switching to water will swiftly induce fat loss. 

Start using these Fat Burning Meal Hacks today and enjoy a leaner physique.

Let me know when your jeans start to feel loose around the waist!

A consistent, challenging exercise program, like the ones that I provide for my clients, is the only way to achieve and maintain your ultimate fat loss goal. If you’re on the fence about starting one of my programs today then call or email for the details.

Let me be your #1 secret weapon in fat loss.

Mini frittatas are a fantastic, high protein meal that is quick to whip up and throw into the oven. This recipe calls for smoked salmon to be whisked into the egg mixture, however feel free to use any cooked meat that you have on hand, as well as any chopped veggies you might have on hand. Enjoy for breakfast, lunch or dinner!

Servings: 6

Here’s what you need…

• 1 Tablespoon olive oil
• ¼ cup diced shallots
• ½ teaspoon sea salt
• ⅛teaspoon black pepper
• 100g smoked salmon, cut into ¼ inch pieces
• 6 eggs
• 8 egg whites
• ¼ cup coconut cream or Greek yogurt
• 2 Tablespoons minced chives, divided

Instructions:

1. Preheat the oven to 325 degrees F. Lightly grease 6 ramekins with olive oil and place on a rimmed baking sheet.
2. In a medium skillet add the olive oil, shallots, sea salt and black pepper over medium heat for 4 minutes. Add the smoked salmon and cook for 2 minutes. Remove from heat.
3. Divide the salmon mixture between the 6 ramekins.
4. In a large bowl combine the eggs, egg whites, coconut cream and half of the chives. Whisk until fully blended. Divide the egg mixture between the 6 ramekins.
5. Bake for 35 minutes, or until fully set. Garnish with the remaining chives. Enjoy!

Nutritional Analysis: One serving equals: 156 calories, 10g fat, 642mg sodium, 2g carbohydrate, 1g fiber, and 15g protein

Are you still wishing for flat, washboard abs?

Traditional crunches are old news, so let’s take your ab routine to the next level with the following Fat-Burning Ab Exercises. The most effective ab exercises strengthen your core as a whole –which helps prevent dreaded back pain, increases your agility and, of course, makes you look good.

In your new ab routine the focus is on quality over quantity. A few concentrated movements are always more effective than dozen and dozens of old fashion crunches.

1) Plank: When performed correctly, a simple plank is one of the most effective ways to tighten your entire core. Proper form is key. Keep your back flat and your belly button pulled in toward your spine.

Lie face down on mat resting on your forearms, palms flat on the floor. Push off the floor, raising up onto your toes and resting on your elbows. Keep your back flat, in a straight line from head to heels. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.

2) Mountain Climbers: This vigorous variation of a standard plank kicks the core tightening up a notch. Angling your knees toward the opposite shoulder is a wonderful way increase the intensity even more.

Place your hands wider than shoulder-width apart on the ground in a push-up position. Bring one knee to your chest and then back to the starting position, alternate each leg quickly.

3) Russian Twist: Nothing quite brings the burn like a properly done set of Russian Twists. By holding a medicine ball or dumbbell in your hands, the exercise becomes even more effective.

Sit on the floor with knees bent like in a “sit-up” position. The feet should be kept together and slightly off the floor. Keep your torso straight and your back off the ground at a 45 degree angle. Hold a medicine ball or dumbbell with both hands. Next, the arms should be swung from one side to another in a twisting motion, with each swing to a side counting as one repetition. Move slowly for a more challenging workout.

4) Knee Tucks: All too often I see people neglect their lower abs in favor of quicker, easier exercises. The fact is that our lower abs typically need the most work, so give them the attention that they need with these Knee Tucks.

Start on your back, bend your knees with your feet on the floor and knees touching. Extend both arms overhead on either side of your ears, palms facing up. Exhale and bring your knees up towards your chest. Slowly lower your hips back down to start position.

5) Side Bridges: In yet another variation of the fantastic plank, Side Bridges are much more challenging that they appear at first glance. While the focus is mainly on your waist, due to the stabilizing nature of this exercise, you’re also working your entire core as a whole.

Put your feet and legs together as you lie on your right side. Place your right arm under your body and lift your upper body so that your right elbow is directly under your shoulder. Your left hand should be resting on your left hip. From this position, slowly raise your hips from the ground until a straight line is formed from your ankles to your shoulders. Hold the position for a moment, slowly return to the starting position, and repeat.

Even the best exercise routine in the world is fruitless if you throw away your results with sloppy eating. Remember to keep your meals lean by avoiding processed carbs, packaged foods or fried items. Fill up on lean proteins and fresh vegetables and reward yourself with organic, seasonal fruit. That, my friend, is lean living!

Ready to take your fitness results to the next level? Call or email me today and we will get you started on an exercise program that’s designed to deliver massive results. Come on, you deserve it!

It’s important to have go-to healthy desserts to turn to when your sweet tooth strikes. Treats like this Frozen Dessert Bark will keep you from making regrettable food choices even in the face of ice cream cravings.

Enjoy this sweet treat without guilt!

Servings: 6

Here’s what you need…

• 2 cups unsweetened, Greek yogurt
• 1 teaspoon honey
• 10 drops liquid stevia
• 1/8 teaspoon almond extract
• 3 Tablespoons stevia-sweetened mini chocolate chips, divided
• 5 fresh strawberries, halved and sliced
• 2 Tablespoons unsweetened coconut flakes

Instructions:

1. Find a tray that fits in your freezer and line it with parchment paper.
2. In a medium bowl mix the yogurt, honey, stevia, almond extract and 1 Tablespoon of the chocolate chips.
3. Spread the mixture over the prepared pan to ½ inch thick. Sprinkle with the sliced strawberries, coconut flakes and remaining chocolate chips. Place in the freezer for 3 hours, until completely frozen.
4. Remove from the freezer and use a knife to break the dessert bark into pieces. Store in an airtight bag in the freezer. Enjoy!

Nutritional Analysis: One serving equals: 87 calories, 3g fat, 25mg sodium, 7g carbohydrate, 1g fiber, and 8g protein

This recipe meets all the requirements for a healthy dinner. By baking the chicken and using cauliflower for rice, this recipe has half of the calories and 80% less fat than a traditional stir fried chicken meal.

Servings: 4

Here’s what you need…

• 1 head cauliflower
• ¼ cup coconut aminos
• ¼ cup mirin (sweet rice wine)
• 1 Tablespoon coconut nectar
• 1 Tablespoon apple cider vinegar
• 2 Tablespoons organic chicken broth
• 3 teaspoons sesame oil, divided
• 500g skinless, boneless chicken breasts
• 200g snow peas, halved lengthwise diagonally
• 1 bunch green onions, cut into 1-inch pieces

1. Wash cauliflower, discard the leaves, and chop into small pieces. Grate the pieces with a food processor. In a large skillet heat the coconut oil over medium. Add the shredded cauliflower. Sauté for about 5 minutes, until tender. Season with salt and pepper. Serve as you would traditional rice.
2. Combine coconut aminos, mirin, coconut nectar, apple cider vinegar and chicken broth in a small saucepan; bring to a boil. Reduce heat; simmer 3 minutes. Remove from heat.
3. Heat a large nonstick skillet or wok over medium-high heat. Add 2 teaspoons toasted sesame oil to pan; swirl to coat. Add chicken breasts to pan; cook 3 minutes on each side or until browned. Transfer to a cutting board; cool slightly. Cut into 1-inch slices.
4. Return pan to medium-high heat; add remaining 1teaspoon toasted sesame oil to pan. Add snow peas and onions; sauté 2 minutes. Add coconut amino mixture and chicken to pan; cook 2 minutes or until liquid is syrupy and chicken is thoroughly heated, stirring frequently. Place 1 cup rice in each of 4 shallow bowls; top each serving with 1 cup chicken mixture.

Nutritional Analysis: One serving equals: 256 calories, 6g fat, 621mg sodium, 25g carbohydrate, 6g fiber, and 28g protein.

So you went away, saw a new part of the world, and now you’re back. You ate, you drank, you relaxed, and then you ate some more.

And now it’s time to face the music.

As you wake up on Monday morning after your week of less-than-healthy eating… Your body is puffy and bloated. Your joints are achy. Your clothes feel tight.

Maybe you are feeling that way right now.

Here are 5 steps to get you back on the fitness fast track after your trip.

Step One: Focus

Your holiday happened. You ate things from the “never eat these” list, you drank more that you should have…but now it’s over.

Draw a line in the sand. You’re back home so the bad eating stops now.

If you’re serious about your fitness goals, then your holiday was the exception, and not the rule. Don’t beat yourself up for letting loose on your trip. Simply get back up, dust yourself off and get focused.

Step Two: Hydrate

While travel days can take on many forms, the end result is most often dehydration and water retention. The only way to restore your balance is to get hydrated.

Your first priority in getting back on track is to drink plenty of water throughout your first few days home. Start with a tall glass of water in the morning, and carry a water bottle with you to sip throughout the day.

Don’t add any artificial sweeteners or stimulants to your water – these will sabotage your hydration efforts. For flavor, add sliced fresh fruit, herbs or vegetables to your water, just like at the spa.

Step Three: Cleanse

For your first few days home I need you to be extra picky about what you eat. Stick with only whole, real foods like fruits, vegetables and lean meats. Whole, real foods will help to restore balance and block out cravings.

Don’t eat any packaged foods for the next few days. This means no snack foods, processed meat slices, dairy, baked goods or alcohol.

Try the recipe for Quick Chicken Stir Fry below – this is a wonderful, whole food dish.

Step Four: Rest

As relaxing as holiday days are, most end with the feeling of exhaustion. Make catching up on sleep a priority over the next few days.

When your body is low on sleep, it becomes easier to make poor eating choices. You’re also less likely to get back into your workouts if you don’t give your body a chance to rest.

Aim for getting a full 8 hours of sleep each night.

Step Five: Exercise

It’s time to sweat out all those holiday indulgences. So lace up your shoes and put on your favorite gym clothes. When you start your first workout, ease in slowly. Take the time to warm up and stretch your muscles before powering up to a solid 30-minute routine.

I have just the exercise plan for you – one that will not only help you recover from your vacation, but will help keep you motivated and going strong in the future.

If you haven’t joined yet, now is the perfect time for you to start. Together we will get you to your goals with my results-driven method.

Simply call or email me today to set up your first workout.

Salmon, broccoli and egg whites combine for the perfect protein-packed breakfast. Add a side of avocado for healthy fats and a serving of fruit for a delicious start to your day.

Servings: 2

Here’s what you need…

• 1 teaspoon olive oil
• 1 cup fresh broccoli, cut into small pieces
• 5 egg whites
• 200g grilled or smoked salmon, separated into small pieces
• dash of salt and pepper

1. In a skillet warm the olive oil over medium heat. Add the broccoli, cover and cook for about 5 minutes until tender.
2. In a small bowl combine the egg whites, salmon, salt and pepper. Mix well. Add to the skillet.
3. Cook until egg whites are set, flipping at least once.

Nutritional Analysis: One serving equals: 225 calories, 7g fat, 557mg sodium, 6.5g carbohydrate, 1g fiber, and 33g protein.

Every parent wants good things for their children: a positive outlook on life, a healthy respect for authority, a strong sense of self, a disease-free body…a healthy body weight.

Despite our best intentions, a recent report suggests that for the first time in two centuries, the current generation of children may have a shorter life expectancy than their parents.

With all the advances in medicine, how could this possibly be true? The blame falls squarely on today’s toxic food environment.

In short, your kids are eating too much junk.

And who can blame them? Junk food tastes great.

The good news is that healthy food also tastes great. Take these simple tips and transform your child’s diet into one that is packed with good health.

1) Add Color

Adding bright and colorful fruits and veggies to your child’s plate will get their diet on the fast track to health. Fresh fruits and veggies are filled with fiber, vitamins and minerals that are essential to good health.

If your kids are resistant then make it fun. Serve veggies with salad dressing as a dip. Cut fresh fruit in the colors of the rainbow and place them on a skewer. Serve a color themed meal – all green, all red or all orange. Use your imagination and you’ll come up with an endless number of ways to make fruits and veggies fun to eat.

2) Think Whole Foods

Processed foods are the biggest problem with our modern diet. Packaged and refined food products are devitalized and filled with empty calories that quickly lead to weight gain. Unfortunately, processed foods make up a large portion of the diet of many children.

Train your kids to opt for whole foods, rather than packaged ones. Whole foods are foods that are in their natural state. An apple. A piece of sprouted grain bread spread with natural peanut butter. A piece of hormone-free chicken. A bowl of beans. You get the idea.

3) Use Wholesome Sweeteners

Refined sugar and corn syrup are packed into many of the foods that your kids love. But wait, there are more wholesome sweeteners available – sweeteners that add vitamins and minerals rather than empty calories. Use the following rather than white sugar or corn syrup:

• Sucanat: This pure, dried sugar can juice retains its molasses content. Use it to replace white sugar in baking.
• Pure Maple Syrup: Forget the “fake” syrups containing corn syrup. Pure maple syrup contains potassium, calcium and some amino acids.
• Brown Rice Syrup: Use this dark syrupy sweetener instead of corn syrup. It takes longer to digest and won’t spike your blood sugar like refined sugar.
• Dates: Throw a few seeded dates into your blender to sweeten your smoothie rather than adding white sugar.

4) Make Smart Substitutions

Kids love pizza and pasta and peanut butter and jelly sandwiches, and that’s not going to change any time soon. Rather than fight your kids on their favorites, try making smart substitutions to make their favorites more nutritious.

• Pizza: Up the nutritional content of your pizza by opting for wheat crust over white, adding veggies to the toppings and sticking with lean meat toppings.
• Pasta: Use sprouted grain or whole grain pasta rather than traditional white pasta. Add veggies to your pasta sauce. Stick with red sauce, since white sauce is so high in fat.
• PB&J: A PB&J, made with white bread using sugar-filled peanut butter and corn syrup-filled jelly, is fairly void of any real nutritional value. Make it healthier by using sprouted grain bread, natural peanut butter and fruit-only jam or sliced berries.

5) Ban Sugary Drinks

One of the best things that you can do for your child’s good health is to instill in them a love for water rather than sugary drinks. Soda pop and juices are filled with empty calories that encourage weight gain.

The easiest way to do this is to stock your house with lots of pure, filtered water. Don’t have fruit drinks or soda pop readily available so that they grow accustom to drinking only water.

While I presented these tips as improvements to be made to your child’s diets, these tips will also do wonders for your diet. Try these 5 tips out for 30 days and I guarantee you’ll look and feel better.

Parents all want good things for their children. Now how about doing something good for yourself as well? You are your child’s biggest role model on how to live, for better or worse.

Treat yourself right by calling or emailing today to get started on an exercise program that will change your life for the best.