Here’s A Little Information on Zinc

Here’s A Little Information on Zinc

Zinc is the supplement focus this week and is vital to us in many ways. As a trace mineral, Zinc is necessary but is not needed in large quantities because a little goes a long way. Though taken in small amounts, Zinc plays a role in cell growth, healing, building proteins and healthy immune system … Read more

Are You Taking Your Vitamin D? You Should!

Recently we did a mini-series on the benefits of Vitamin D! The numerous benefits of this important vitamin are something to revisit. We are all wishing for more sunshine and increased immunity so this crucial vitamin deserves even more attention and consideration. Supplementation of Vitamin D is beneficial across the board supporting our overall health and … Read more

Nach-O Usual Nacho Casserole

Ingredients:2 large sweet potatoes sliced into 1/4 inch round slices 1 bag of mini sweet bell peppers, sliced in half1 lb turkey burger1/2 cup of black beansSprinkle of cheddar jack1/4 cup ricotta or queso frescoTaco seasoningSerrano or jalapeno peppers (optional)Fresh salsa (optional)Roast sweet potatoes and mini peppers in either air fryer (makes them nice and crispy) … Read more

Roasted Red Pepper Chicken Spaghetti Squash With Steamed Broccoli

Prep Time: 25 minutes Cook Time: 45 minutes Servings: 5 Calories: 458Carbs: 34g Protein: 52g Fat: 12g Ingredients:2.5-3 lbs. boneless skinless chicken breast16 oz. jar of roasted red peppers2 TBSP extra virgin olive oil5 cloves of garlic, minced1 TBSP basilSprinkle of cayenneSplash of red wine vinegar1/2 cup plain greek yogurt (non fat)1/4 cup fresh parmesan1/2-1 tsp … Read more

Chicken Katsu

Chicken Katsu With “Ramen”Chicken Katsu served over ramen (or zoodles) and brothFor the Chicken Katsu:2lbs chicken tenderloins1/2 cup corn starch3/4 cup pankoSalt/pepper/seasoning of choice2 eggs2 tbsp olive oilInstructions:Prepare your bedding station. Place the panko and seasoning into a bowl. Crack theeggs in to another bowl and mix with the 2 tbsp of water to thin … Read more

Turkey Burger “Cheesesteak”

Turkey burger cheesesteak

Ingredients:2.5 lb lean ground turkey breast1 red bell pepper, seeded and chopped1 jalapeno, seeded and chopped1/4 cup onion- chopped fine1 TBSP minced garlic1 tsp cumin1 tsp coriander1 tsp crushed red pepperSalt and pepper to taste1 cup shredded mozzarellaLeafy RomaineInstructions:Begin by sauteing red pepper, jalapeno, onion and garlic until peppers begin to soften. Add in lean … Read more

Why Do I Need A Food Journal?


Why do I need to journal what I am eating?” One word. . . Awareness. Almost every single time I sit down with someone to talk about their nutrition habits, I ask them to journal their food for one week. And every time one of three things happens.A.) Don’t do it, or forget to do it. B.) They … Read more

The Importance of Multivitamins


Multivitamins are well known and widely used. I can say with certainty that everyone reading this week’s blog post has heard of them.  With popularity comes questions, should I use one? Is it beneficial to me? Which one should I take? As I have said in many posts before this one, start with a balanced and … Read more

Spicy Shrimp Tacos On Coconut Wrap

spicy tacos

Succulent shrimp tossed in a spicy mayo served inside a coconut wrap with rice and slawPrep Time: About 20 minutes Cook Time: About 15 minutes Servings: 6Calories: 166kcal Carbs: 14.3 Protein: 11.4g Fat: 7g(The nutrition information is an estimate for the recipe as it is written. If you change the number of servings of the recipe, the information is no longer … Read more

Motion Is Lotion

Motion Is Lotion

Staying loose and feeling flexible should be important to us. We all took the extra effort to get back to the gym after the early hiatus of 2020 and I bet you want to keep improving into 2021 and beyond. Along with smart training, recovery techniques, healthy food choices, hydration and quality sleep what more … Read more

You Don’t Always Have To Go Hard With Exercise

You Don’t Always Have To Go Hard With Exercise

Exercise at an easy to moderate pace, often referred to as steady state, is very important and is a great addition to your routine. We spend tons of energy in the gym doing high intensity exercise that pushes us to our limits. We give even more effort and attention to weights, heart rates, sets and … Read more

“I’m Not Allowed To Drink Anything!”

“I’m Not Allowed To Drink Anything!”

Do you ever feel that way? Don’t drink juice. Don’t drink soda. Definitely don’t drink alcohol. Don’t have fun. Just kidding, but seriously, sometimes it feels that way. The truth is, usually one of the first steps when trying to drop a few pounds, is to drop the flavored beverages (aka- empty calories!). Increase your water … Read more

7 Tips To Avoid Binge Eating This Holiday

7 Tips To Avoid Binge Eating This Holiday

Let’s face it, for the next week, binge eating or overeating might be a problem. Lots of temptations with food and drinks. If you’re trying to keep your weight down and not hurt the progress you made in the last 12 months, you’re going to need a plan. Check out 7 ways you can avoid binge … Read more