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!
 
Cookies!

Yes, these cookies make an acceptable, wholesome snack! You’ll notice that there is zero sugar added to these cookies – the sweetness comes from banana and applesauce. Feel free to add a large scoop of vanilla protein powder to the dough, to increase the protein content of each cookie. While it does take some time to make a batch of these healthy cookies, you’ll have instant snacks for days to come afterwards.

Servings: 20 

Here’s what you need...

  • 3 ripe bananas, mashed
  • 1/2 cup unsweetened applesauce
  • 2 Tablespoons coconut oil
  • 1/3 cup golden raisins
  • 1 teaspoon vanilla extract
  • 1 teaspoon apple cider vinegar
  • 1/3 cup coconut flour
  • 1 teaspoon ground cinnamon
  • 1 teaspoon baking soda
  • 1/4 teaspoon sea salt
  • Optional, scoop of vanilla protein powder
  • 1/2 cup unsweetened shredded coconut
  • 1/4 cup sliced almonds
  • 1/4 cup unsweetened, dried berries
  1. Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper.
  2. In a food processor, combine the bananas, applesauce, coconut oil, raisins, vanilla extract and vinegar. Pulse until smooth.
  3. In a medium bowl combine the coconut flour, cinnamon, baking soda, salt, and protein powder. Add to the food processor and pulse until combined. Add the coconut flakes, almonds and dried berries. Pulse briefly until just incorporated.
  4. Use an ice cream scooper to place the dough 2 inches apart on the prepared baking sheet. Flatten slightly. Bake for 25-35 minutes, until golden and baked through.
  5. Allow to cool for 5 minutes on the pan, then transfer to a cooling rack. Store in an airtight container in the fridge.

Nutritional Analysis: One serving equals: 86 calories, 3g fat, 61mg sodium, 10g carbohydrate, 2g fiber, and 5g protein. 
 


Low Carb Pumpkin Muffins

Here’s a muffin that isn’t sugary, starchy and devoid of nutrients – like the muffins at your favorite coffee shop. These muffins are rich in beta-carotene and contain half an egg’s worth of high quality protein. The delicately sweet flavor will satisfy and have you coming back for more. Servings: 12

Here’s what you need...

  • 1/2 cup coconut flour
  • 2 teaspoons ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1/4 teaspoon ground cloves
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/2 cup canned pureed pumpkin
  • 6 eggs, beaten
  • 3 Tablespoon coconut oil, melted
  • 1/3 cup honey
  • 1 teaspoon vanilla extract
  • 12 pecans for topping
  1. Preheat oven to 400 degrees F. Oil muffin pans.
  2. In a medium bowl, combine the coconut flour, spices, baking soda and salt.
  3. In another bowl, place the pumpkin puree then add the eggs one at a time, mixing well after each addition. Add melted coconut, honey and vanilla and mix until well combined.
  4. Add the flour mixture to the pumpkin mixture, blend with a whisk until most lumps have disappeared.
  5. Spoon into prepared muffin pan, filling each muffin 2/3 full. Bake for 18-20 minutes or until golden.
  6. Place on wire rack to cool.

Nutritional Analysis: One serving equals: 127 calories, 7g fat, 230mg sodium, 11.7g carbohydrate, 3g fiber, and 5g protein. 
 


Caramel Apple Up Side Down Cake

Here’s a slice of cake that won’t mess with your brain chemistry. The wholesome and lightly sweet flavor will satisfy your sweet tooth and power your day with real energy. Servings: 20



Here’s what you need:

Caramel Topping:

1/4 cup coconut oil, melted
1/4 cup coconut crystals
1/2 teaspoon ground cinnamon
2 organic apples, thinly sliced and chopped

Apple Cake:

1/3 cup coconut flour
1/3 cup blanched almond flour
1/4 teaspoon salt
1/2 teaspoon baking powder
2 teaspoons ground cinnamon
1/4 teaspoon ground nutmeg
5 organic eggs
2 teaspoons vanilla extract
1/4 cup pure maple syrup, grade B
1/4 cup organic, full fat coconut milk
2 Tablespoons coconut oil, melted

Preheat oven to 325 degrees F. Grease an 8×8 pan with coconut oil.
Caramel Topping: In a small bowl combine the melted coconut oil, coconut crystals and cinnamon. Pour into the prepared pan. Evenly sprinkle the chopped apples over the caramel.
In a medium bowl combine the coconut flour, almond flour, salt, baking powder, cinnamon and nutmeg.
In another medium bowl combine the eggs, vanilla, syrup, and coconut milk. Blend well.
Add the wet ingredients to the dry ones, and then slowly mix in the melted coconut oil.
Carefully spread the cake batter over the apples and caramel in the pan.
Bake for 35 minutes. Remove from oven and cool for 15 minutes.
Loosen the edges of the cake with a knife. Invert the cake by placing a plate over the top of the pan and then flipping it over.
Slice, serve and enjoy!

Nutritional Analysis: One serving equals: 105 calories, 7g fat, 44mg sodium, 7g carbohydrate, 1g fiber, and 3g protein

Guilt Free Kale Chip Snack

Salty, crunchy snack foods are a weakness for most people. Instead of eating chips or popcorn or crackers, which quickly add up in unwanted pounds, make a batch of these delicious, crunchy kale chips. Kale chips are low in carbs and make a delicious crunchy snack. Servings: 5




Here's what you need

1 bunch kale, washed and torn, stems discarded
1 Tablespoon olive oil
dash of salt and pepper

Preheat oven to 300 degrees F.
In a large bowl mix the kale pieces with all of the ingredients.
Spread evenly on foil-lined baking sheets.
Bake for 12 minutes, watching closely that they do not burn. Remove from oven when crispy.

Nutritional Analysis: 51 calories, 3g fat, 68mg sodium, 5g carbohydrate, 1g fiber, 2g protein

Low Carb Mini Muffins

Most baked goods are terrible for your waistline. Products made with refined flour, sugar and unhealthy fats should always be avoided. This recipe for mini muffins uses coconut flour, an alternative to wheat flour that is lower in carbs and free of gluten. Enjoy one for a breakfast on-the-go or as a quick snack. Servings: 24



Here's what you need:

6 eggs
1/2 cup coconut oil, melted over low heat
1 teaspoon vanilla extract
1/4 teaspoon almond extract
1/4 cup grade B maple syrup
1 lemon, zest and juice
1/2 cup coconut flour
1/2 teaspoon salt
1/4 teaspoon baking soda
1 cup organic, fresh blueberries
1/4 cup sliced almonds

Preheat oven to 350 degrees F. Grease a mini muffin pan with coconut oil.
In a medium bowl combine the eggs, melted (and cooled) coconut oil, vanilla and almond extract, maple syrup, lemon juice and zest.
In a small bowl, whisk the coconut flour to remove lumps, add salt and baking soda.
Mix the dry ingredients into the wet ones, then gently fold in the blueberries.
Fill each mini muffin tin to the top, then sprinkle with sliced almonds.
Bake for 30 minutes, then turn on the broil for 1-2 minutes (watch close!) to lightly brown the tops.
Allow to cool before removing from muffin tin. Store in an airtight container in the fridge for up to a week.

Nutritional Analysis: 84 calories, 5g fat, 55mg sodium, 4g carbohydrate, 1g fiber, and 2g protein

Fig, Goat Cheese and Bacon Appetizer

Here's a great recipe to bring to your next holiday party. Fresh fruit, nitrate-free bacon crumbles and high-quality goat cheese crumbles make a tasty appetizer that is gluten-free and caveman-friendly! Servings: 6



Here's what you need:

6 figs, halved
1 Tablespoon balsamic glaze
6 Tablespoons goat cheese
1 slice nitrate free bacon

Preheat oven to 350 degrees F.
In a medium skillet cook the bacon until crispy. Allow to cool then crumble.
Lightly grease a baking pan with olive oil.
Halve the figs and line, cut side up, on the prepared pan.
Drizzle balsamic glaze on the cut side of each fig. Sprinkle with goat cheese and bacon crumbles.
Place in oven for 5-8 minutes. Serve immediately.

Nutritional Analysis: One serving equals: 98 calories, 3g fat, 68mg sodium, 14g carbohydrate, 2g fiber, and 4g protein