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Pizza cravings have derailed many well-intentioned dieters, so it’s essential to have a solution that doesn’t leave you filled with regret and excessive calories. This recipe for Zucchini Pizza Boats delivers all that you love about pizza – the flavors of basil, marinara, pepperoni and cheese – and swaps out the calorie-laden crust for guilt-free and fiber filled zucchini. Enjoy as a meal, an appetizer or as a snack.

Servings: 6

Here’s what you need…

• 6 organic zucchini
• ½ cup organic spaghetti sauce
• ½ cup mozzarella, shredded
• ¼ cup sliced olives
• ¼ cup fresh basil, chopped
• 35 grams uncured pepperoni, sliced

1. Preheat the oven to 400 degrees F. Lightly grease a shallow baking dish with olive oil
2. Wash the zucchini and slice in half lengthwise. Scoop out some of the zucchini flesh to make little boats. I used a knife to slice down the sides and then a spoon to scoop it out. If the zucchini is soft then you won’t need to use a knife. Arrange the zucchini in the prepared pan.
3. Spoon some spaghetti sauce in each zucchini boat and then top with mozzarella, olives, basil and pepperoni. Bake for 20 minutes or until the toppings are cooked and the zucchini are soft. Enjoy!

Nutritional Analysis: One serving equals: 90 calories, 4g fat, 10g carbohydrate, 3g fiber, and 6g protein.

This recipe for Cajun Salmon is a simple and flavorful way to eat a lean dinner. The Roasted Cauliflower and Broccoli are delicious enough to save the leftovers for a mid-afternoon snack! Start your healthy eating and cooking with these recipes.

Servings: 2

Here’s what you need…

Roasted Cauliflower & Broccoli:

• 1 head cauliflower, chopped into florets
• 1 head broccoli, chopped into florets
• 2 Tablespoons olive oil
• ½ teaspoon sea salt
• ¼ teaspoon black pepper
• 1 teaspoon garlic, minced
• ½ lemon, juiced

Cajun Salmon:

• 2  salmon fillets
• 2 Tablespoons Cajun seasoning blend
• ½ lemon, sliced

1. Preheat the oven to 220 degrees C. On a rimmed baking sheet combine the cauliflower and broccoli florets with the olive oil, salt, black pepper and garlic. Roast for 20 minutes, until lightly charred. Toss with lemon juice.
2. Reduce the oven temperature to 200 degrees C. Rub the salmon fillets with the Cajun seasoning. Place on a baking sheet and roast for 15 minutes, until flaky. Serve with lemon slices. Enjoy!

Nutritional Analysis: One serving equals: 406 calories, 19g fat, 12g carbohydrate, 4g fiber, and 30g protein.

Not happy with your body?

It’s hardly your fault.

Have you ever stopped to notice how many times you’re bombarded by food marketing each day?

Ads come at you from magazine pages, T.V. commercials, on websites and billboards, each boasting of cheap, convenient and tasty ways to cure your hunger.

The question “What’s for dinner?” has never been more complex than now.

Extensive menu options and large entrees have distorted your concept of a proper meal, and before you know it you’ve fallen into the trap of the chain restaurant, the drive thru, and the take-out line.

But wait – truly healthy eating is simple.

First, block out the blizzard of food marketing around you.

Remember that advertisers want your money, and they don’t stop to consider if the food they promote will expand your waist – that’s your job.

It’s safe to say that, with few exceptions, any food that you see marketed should be avoided. When was the last time you saw an ad for grilled white fish and steamed broccoli?

So what does truly healthy eating look like?

A healthy meal contains lean protein, fresh vegetables and the occasional modest serving of whole grains.

Just as importantly, a healthy meal does NOT contain:

• Refined sugar / corn syrup
• Fried / fatty food
• Full fat dairy food
• Processed food with chemical additives

Healthy Breakfast

Breakfast is the most important meal of the day. What you decide to eat when you first wake up will set the tone for the rest of your meals that day. Try these healthy options:

• Scrambled egg whites, sliced tomato and steamed spinach.
• Whole grain oatmeal, a scoop of protein powder and sliced fruit.
• Homemade breakfast sandwich: Multi-grain English muffin with lean turkey slices and egg.

Healthy Lunch

It is important to plan your lunch ahead of time in order to avoid turning to a fast food joint or vending machine. Pack your lunch the night before and carry it with you. Try these healthy options:

• Dark baby greens topped with chopped chicken breast and diced tomatoes.
• Albacore tuna (packed in water), mixed with finely chopped cucumber.
• Lettuce Wrapped Sandwich: Lean turkey slices, lettuce, tomato and mustard.

Healthy Dinner

Dinner is the meal where most people splurge and eat far more calories than they should. Eating at home is the first step in reducing your dinnertime calories. Try these healthy options:

• Grilled white fish, sautéed spinach and whole wheat couscous
• Baked chicken breast, steamed broccoli and brown rice
• Try the recipe for Cajun Salmon with Roasted Cauliflower and Broccoli below.

While healthy eating is a huge factor in achieving your ideal weight, exercise is the other half of the equation. Your exercise routine should be challenging and should be done on a regular basis.

I know that you have more than enough in your life to think about without having to plan your own exercise routine. Leave that job to me—call or email today to get started on a personalized fitness program that will leave your body no choice but to shed those unwanted pounds.

Yes, it is possible to enjoy Spaghetti night while living a fit and lean lifestyle. This is accomplished with noodles made from fresh zucchini and a sauce that is simply made and packed with protein. Feel free to sub in ground beef for the minced beef if desired.

Servings: 6

Here’s what you need…

• 2 kg minced, grass-fed beef
• 2 Tablespoons tomato paste
• 8g can of tomato sauce
• 1 Tablespoon chili sauce
• 1 cup cherry tomatoes, halved
• ½ teaspoon sea salt
• 4 zucchini
• ¼ cup fresh parsley

1. In a large skillet, brown the beef over medium-high heat. Drain the skillet and turn down to medium heat.
2. Add in the tomato paste, tomato sauce, chili, cherry tomatoes and sea salt. Mix to combine. Sauté until the cherry tomatoes are soft, about 5 minutes.
3. Peel the green skins from the zucchini, the run through a spiral slicer to create long, thin spaghetti noodles.
4. Plate a handful of zucchini noodles topped with the beef sauce and a sprinkle of parsley.

Nutritional Analysis: One serving equals: 255 calories, 7g fat, 9g carbohydrate, 2g fiber, and 33g protein.

It happens to everyone. That moment when you realize that it’s time to do something about your weight.

It may happen when you’re looking in the mirror or standing on the scale.

Your first thought is to go on a ‘diet’ but as quickly as that enters your mind the ghosts of a hundred diets past return…along with all the frustration.

Then you wonder, why bother?

The weight will come back, as it always has. Then you’ll be back in front of the mirror as discouraged as ever.

The answer is not to go on another diet.

The answer is to change your lifestyle.

Making the Change. It’s time to lose your ‘all or nothing’ mentality. Embrace simple, small changes that will add up to big improvements in your lifestyle. These are your main venues for change:

What You Eat. Let’s face it, most of the foods you eat aren’t the healthiest. Some are downright terrible (the burger and fries you had last week). While others are simply excessive (the snacks you eat while watching TV).

The solution to cleaning up your daily diet is NOT to go back on a ‘diet’. In fact, I never want you to go on a ‘diet’ again. (Yes, you heard me right!) Instead I want you to make permanent healthy changes to your eating habits.

Here are some practical examples:

• Choose salad over chips
• Don’t add butter to your food
• Eat fresh produce with every meal
• Limit desserts to one or two per week
• Cut out mindless snacking
• Drink water, not soft drink

I don’t expect you to eat a perfect diet every day of the week – that’d be ludicrous. You should, however, make MORE healthy choices every day than unhealthy ones.

How You Move. Exercise is a huge component to a healthy lifestyle, and quite frankly you’re not getting enough of it. How often does an entire week go by without you ever lacing up your tennis shoes? Don’t disregard the importance and power of a good workout.

Your new healthy lifestyle means exercising on most days of the week. This may seem tough, but I have the perfect solution – my training programs were created for busy people just like you who only have so much time to dedicate to exercise.

I understand how hard it is to find the motivation to stay consistent and to push yourself. Make exercise a no-brainer—contact me to get started on a lifestyle enhancing program today.

Here are simple ways to move more:

• Watch less TV
• Stretch stiff muscles every day
• Play at the park with the kids
• Go for a jog
• Do some push ups every morning

While none of the above are meant as substitutes for a solid exercise routine, they are great ways to become more active and to improve your lifestyle.

Your lifestyle is the balance of all the choices that you make regarding your body. Swing the balance in your favor—make a majority of your choices health conscious.

So the next time you’re in front of the mirror you won’t worry about your weight.

You’ll relish it.

Are you ready to transform your lifestyle and body? Call or email me today to get started.