We make every effort to encourage and teach our clients how to look, feel and be their best through proper nutrition and exercise coaching. We believe in a holistic approach encompassing both mind and body. You won't find any gimmicks here- just a healthier, leaner, fitter you. Our proven methods produce real results, time and time again. Your goals are our goals!
Simple Tuna Salad
Here's a simple and light version of tuna salad. It cuts out high-calorie mayonnaise and adds some chopped fruit and vegetables to really liven it up. This is a great recipe to enjoy as you journey towards your fitness goal. Servings: 4
Here's what you need...
- 1 green apple, chopped
- 2 green onions, tops only, chopped
- 1/4 cup fresh parsley, chopped
- 2 cans albacore tuna, in drained
- 1 Tablespoon dijon mustard
- 1/4 cup coconut oil, melted
- 1/4 cup red grapes, halved
- sea salt and pepper to taste
- 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!
Nutritional Analysis: One serving equals: 222 calories, 16g fat, 9g carbohydrate, 194g fiber, and 14g protein.
Wild Green Salad with Beets & Asparagus
Here's a delicious salad recipe to serve with your dinner. Tender asparagus, sweet beets and crunchy apples make this salad far from ordinary. The simple recipe below for homemade dressing contains none of the chemicals and preservatives of store bought dressing. Servings: 6
Here's what you need:
For the Healthy Salad Dressing
1 Tablespoon Dijon mustard, organic
1/4 cup red wine vinegar
1/4 cup olive oil
2 Tablespoons fresh orange juice
1 Tablespoon dried, ground mint
1 packet Stevia
For the Beet & Asparagus Salad
3 beets
1 bunch asparagus
1 apple, chopped
2 celery stalks, chopped
4 cups mixed greens
For the dressing: Combine all the ingredients in a small bowl and whisk until well combined. Set aside.
Trim the ends from each beet. Place in a small pot of water and boil for 10-15 minutes. Remove from the water and allow to cool before peeling and slicing. Set aside.
Trim the ends from the asparagus and cut into 1-inch pieces. Bring a small pot of water to boil and fill a medium bowl with ice and cold water. Add the asparagus pieces and boil for about 3 minutes, until bright green. Remove from the hot water and throw into the ice bowl for 20 seconds. Remove from the water and set aside.
Place the mixed greens in a large salad bowl and top with the beets, asparagus, apple and celery. Drizzle with the dressing and serve.
Nutritional Analysis: 134 calories, 9g fat, 131mg sodium, 10g carbohydrate, 4g fiber, and 4g protein
Here's what you need:
For the Healthy Salad Dressing
1 Tablespoon Dijon mustard, organic
1/4 cup red wine vinegar
1/4 cup olive oil
2 Tablespoons fresh orange juice
1 Tablespoon dried, ground mint
1 packet Stevia
For the Beet & Asparagus Salad
3 beets
1 bunch asparagus
1 apple, chopped
2 celery stalks, chopped
4 cups mixed greens
For the dressing: Combine all the ingredients in a small bowl and whisk until well combined. Set aside.
Trim the ends from each beet. Place in a small pot of water and boil for 10-15 minutes. Remove from the water and allow to cool before peeling and slicing. Set aside.
Trim the ends from the asparagus and cut into 1-inch pieces. Bring a small pot of water to boil and fill a medium bowl with ice and cold water. Add the asparagus pieces and boil for about 3 minutes, until bright green. Remove from the hot water and throw into the ice bowl for 20 seconds. Remove from the water and set aside.
Place the mixed greens in a large salad bowl and top with the beets, asparagus, apple and celery. Drizzle with the dressing and serve.
Nutritional Analysis: 134 calories, 9g fat, 131mg sodium, 10g carbohydrate, 4g fiber, and 4g protein
Best Roasted Broccoli & Cauliflower
Eating plenty of vegetables will help you cleanse. Here's an awesome recipe for roasted broccoli and cauliflower that is quick to make and tastes great. Serve this with a piece of lean meat for a well-balanced, fitness approved meal. Makes: 4 Servings
Here's what you need…
1 bunch broccoli
1 bunch cauliflower
1 Tablespoon coconut oil
dash of sea salt
dash of pepper
4 garlic cloves, minced
juice from 1 lemon
Preheat your oven to 425 degrees F. Lightly grease a large baking sheet with coconut oil.
Wash the broccoli and cauliflower heads and then pat dry. It's important to dry thoroughly so that it will roast properly. Cut into small florets.
In a medium bowl combine the florets, melted coconut oil, salt, pepper and garlic cloves. Toss until well combined and then spread over the prepared baking sheet.
Roast for 25 minutes, stirring halfway through. Remove from oven once the florets are tender with crispy bottoms.
Drizzle the lemon juice over the cooked florets and serve immediately.
Nutritional Analysis: 160 calories, 4g fat, 98mg sodium, 8g carbohydrate, 4g fiber, and 4g protein
Here's what you need…
1 bunch broccoli
1 bunch cauliflower
1 Tablespoon coconut oil
dash of sea salt
dash of pepper
4 garlic cloves, minced
juice from 1 lemon
Preheat your oven to 425 degrees F. Lightly grease a large baking sheet with coconut oil.
Wash the broccoli and cauliflower heads and then pat dry. It's important to dry thoroughly so that it will roast properly. Cut into small florets.
In a medium bowl combine the florets, melted coconut oil, salt, pepper and garlic cloves. Toss until well combined and then spread over the prepared baking sheet.
Roast for 25 minutes, stirring halfway through. Remove from oven once the florets are tender with crispy bottoms.
Drizzle the lemon juice over the cooked florets and serve immediately.
Nutritional Analysis: 160 calories, 4g fat, 98mg sodium, 8g carbohydrate, 4g fiber, and 4g protein
Flat Abs Pasta Salad
Here's a pasta salad recipe that you can indulge in while still getting flat abs! The secret is to use a vegetable peeler to turn zucchini into long pasta-like strands. This recipe is filled with fiber and is the perfect side to a lean chicken breast. Servings: 4
Here's what you need:
• 3 organic zucchini
• 1/2 cup organic cherry tomatoes, quartered
• 2 Tablespoons olive oil
• 1 clove garlic, crushed
• juice from 1/2 a lemon
• 1 teaspoon dried basil
• dash of salt and pepper
1. Trim the zucchini ends. Peel down the length of each zucchini until you reach the seeded center, creating long, noodle strands.
2. Place the noodles in a medium bowl, add the quartered cherry tomatoes.
3. In a small bowl combine the oil, garlic, lemon juice, dried basil, salt and pepper. Pour over the noodles and mix to combine.
4. Chill for at least 20 minutes in the fridge.
5. *Optional, garnish with drops of balsamic vinegar glaze before serving.
Nutritional Analysis: 92 calories, 7g fat, 68mg sodium, 7g carbohydrate, 2g fiber, and 2g protein
Here's what you need:
• 3 organic zucchini
• 1/2 cup organic cherry tomatoes, quartered
• 2 Tablespoons olive oil
• 1 clove garlic, crushed
• juice from 1/2 a lemon
• 1 teaspoon dried basil
• dash of salt and pepper
1. Trim the zucchini ends. Peel down the length of each zucchini until you reach the seeded center, creating long, noodle strands.
2. Place the noodles in a medium bowl, add the quartered cherry tomatoes.
3. In a small bowl combine the oil, garlic, lemon juice, dried basil, salt and pepper. Pour over the noodles and mix to combine.
4. Chill for at least 20 minutes in the fridge.
5. *Optional, garnish with drops of balsamic vinegar glaze before serving.
Nutritional Analysis: 92 calories, 7g fat, 68mg sodium, 7g carbohydrate, 2g fiber, and 2g protein
Grain-Free Rice
Just because you're giving your body a break from grains this week doesn't mean your dinner will be rice-less. Fresh, organic cauliflower makes the perfect base for grain-free rice. Serve with a side of lean meat and a fresh garden salad for a low carb, real food meal. Servings: 4
Here's what you need...
1 head organic cauliflower
1 Tablespoon coconut oil
Salt and pepper
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.
Nutritional Analysis: One serving equals: 66 calories, 3g fat, 87mg sodium, 7g carbohydrate, 4g fiber, and 3g protein a
Here's what you need...
1 head organic cauliflower
1 Tablespoon coconut oil
Salt and pepper
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.
Nutritional Analysis: One serving equals: 66 calories, 3g fat, 87mg sodium, 7g carbohydrate, 4g fiber, and 3g protein a