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!
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Bacon Wrapped Scallops

Here's a great snack or appetizer to share with friends and family during holiday festivities. The nitrate-free bacon and scallops contain healthy protein that will provide usable nutrients for your day. To keep on track with your diet, stay away from appetizers that are fried or filled with carbohydrates. Servings: 12



Here's what you need...

4 Tablespoons coconut oil
3 cloves garlic, minced
dash of sweet paprika
dash of salt and pepper
6 slices nitrate free bacon, cut in half lengthwise
12 fresh scallops

Preheat oven to 375 degrees F. Grease a baking sheet with coconut oil, set aside.
Over very low heat, in a small saucepan, melt the coconut oil. Remove from heat and pour into a small bowl. Add the garlic, paprika, salt and pepper.
Dip each scallop in the seasoned coconut oil, the wrap with bacon and secure with a toothpick. Place on prepared baking sheet.
Bake for 15 minutes or until the scallops are cooked through and the bacon is crisp.
Serve immediately.

Nutritional Analysis: One serving equals: 78 calories, 5g fat, 103mg sodium, 0g carbohydrate, 0g fiber, and 6g protein

Easy Tuna Salad

This recipe takes protein filled tuna and adds fresh ingredients to turn it into a healthy tuna salad. Unlike many tuna salad recipes, this one doesn't call for dressings or mayonnaise that add undesirable fats. Have this for lunch or dinner, and keep it lean by skipping the bread and eating it straight from a bowl or with cucumber slices. Servings: 4



Here's what you need:

2 cans Albacore tuna, packed in water
1/2 cup white bean hummus
1 small apple, finely minced
1 Tbl yellow onion, finely minced
1 tsp dried dill weed
dash of Pepper
1 TBL Dijon mustard

Drain and flake the tuna in a medium sized bowl.
Add the remaining ingredients and mix well.
Serve in a bowl, on large lettuce leaves or in half of an avocado, garnish with dried dill weed.

Nutritional Analysis: One serving equals: 188 calories, 5g fat, 563mg sodium, 10g carbohydrate, 3g fiber, and 21g protein

Baked Catfish and Mint Cabbage Salad

Catfish is a wonderful source of lean protein. Lots of recipes call for frying catfish, but baking turns it into a low calorie, high protein meal. The generous seasoning of the catfish lends to a rich flavor that is complimented perfectly by the light minty salad. Servings: 4



Here's what you need...

For the Catfish:

1 teaspoon olive oil
1 bunch of fresh cilantro, washed and stems trimmed
4 catfish fillets
curry powder
salt
sweet paprika
1 lemon, juiced
4 garlic cloves, finely minced

Preheat oven to 350 degrees F.
In a glass baking pan, drizzle the olive oil and scatter the cilantro over the bottom of the pan.
Generously season both sides of each fillet with curry, salt and sweet paprika. Place the fillets evenly across the bottom of the pan, on top of the cilantro.
In a small bowl, combine the lemon juice and finely minced garlic. Pour over the tops of the fillets.
Cover the pan with foil. Bake for 30 minutes. Remove foil and bake for an additional 5 minutes.

For the Salad:

1 head green, organic cabbage, shredded
1/8 cup crushed, dry mint leaves
1/8 cup fresh squeezed lemon juice
4 garlic cloves, finely minced
1 teaspoon olive oil
dash of salt

Wash the shredded cabbage and place in a medium sized bowl. Sprinkle with the dried mint, mix well.
In a small bowl combine the remaining ingredients. Pour over the cabbage and mix well.

Nutritional Analysis: One serving equals: 221 calories, 8g fat, 102mg sodium, 13g carbohydrate, 7g fiber, and 26g protein

Basa Fish Burgers

1. Slice 2-3 Basa (or other white fish) into very small pieces.
2. Add the juice of 1/2 a fresh lemon, and some Dill for seasoning.
3. Add one large egg and mix until combined.
4. Grab a handful of fish and squeeze into patties.
5. Fry in a preheated pan on med/high (I rub the bottom of the pan with butter before each new batch to keep the patties from sticking)
6. Cook each side until golden brown.
* These are delicious with mango peach salsa or spicey salsa!

Seafood Stew

Ingredients
3-4 roasted red peppers pureed
1/2-1 onion diced (optional)
Diced celery if you like it
Cherry tomatoes if you want
3 tbsp olive oil to saute the veggies in
2 cans stewed tomatoes chopped up (San Marzano are the best)
1 -12 oz can Clamato juice
3 large pieces Mahi Mahi or any white fish
2 cups scallops
2 cups shrimp
any other seafood you want..
1 package frozen chopped spinach
lots of spices.....chile powder ,oregano,basil,cumin, coriander, garlic
2 tbsp balsamic vinegar
chopped cilantro to garnish

Add pureed peppers to sauteed veggies , then add liquids and spices
add fish first then shrimp and scallops at the end till cooked thru.

make it as thick or thin as you want.....to thicken it I often add crushed tomatoes

*Haven't tried this one yet, but got it from a client and it sounds delicious!