3 Time published Author, Cancer Survivor, Elite Coach, Nutrition expert, 200 hour certified Yoga Teacher, Wife, Mother, and friend, I bring my healthy recipes, Tips, and products that help people get and stay, happy, healthy, and cancer FREE!
Who doesn't like pasta? I love it, but traditional pasta doesn't love me. Makes me bloat and adds little to NO nutritional value. I am all about making every ingredient count, that is why I was so stoked to find Cauliflower pasta that indeed was HEALTHY!
Only 3 ingredients: Cauliflower - Which is full of fiber, plant-based protein, and vitamins including vitamin C, vitamin K, potassium, and omega-3s, but it is low in carbs, sodium, and sugar as well.
Lentils - Packed with energy-sustaining plant-based proteins, lentils are a great source of folate and magnesium, which contribute to heart health and lower cholesterol. They are also full of dietary fiber, which helps with digestion and stabilizes blood sugar, in addition to being low in calories and fat.
Peas - A great source of vitamin A which aids in eye health. They contain high levels of iron, fiber, and plant-based protein in addition to being low carb. Peas are also rich in antioxidants and maintain a low glycemic index, which controls blood sugar levels.
That is it. That's ALL that is in this pasta.
It is
High Protein
Gluten-Free
Non-GMO
Dairy Free
Vegan ( although this recipe has cheese you can easily sub for nut cheese)
I have been craving all things Greek lately, so I decided to whip up a Greek Penne Pasta that is FULL of Veggies, and FANTASTIC for Summer days at the Beach, Park, etc... perfect for my adventurous life! This Greek pasta salad is a light and fresh combination of colorful veggies, olives, and feta cheese.
Try it and let me know what you think!
Healthy Greek Pasta Salad Makes 4 Servings 8 ounces dry Penne pasta 1 1/2 cups cucumber diced 1 1/2 cups cherry tomatoes halved 1/4 cup red onion minced 1 green bell pepper diced 1/3 cup kalamata olives 1/2 cup crumbled feta cheese plus more for garnish 1/4 cup chopped parsley plus more for garnish 5 tablespoons olive oil 2 tablespoons red wine vinegar 1 tablespoon lemon juice 1 teaspoon Dijon mustard 1/2 teaspoon dried oregano 1/4 teaspoon garlic powder salt and pepper to taste
Prepare the pasta in salted boiling water according to package directions. Strain. Place the cucumbers, tomatoes, pepper, red onion, olives, parsley and feta cheese in a large bowl. In a small bowl, whisk together the olive oil, vinegar, lemon juice, Dijon mustard, oregano, garlic powder, salt and pepper. Add the pasta to the bowl with the vegetables. Pour the dressing over the top and toss to coat thoroughly. Serve, sprinkled with more parsley and feta cheese if desired.
Officially halfway through my new nutrition program and I am feeling fantastic. I think what I love most about my job is that I do the program with my clients and in turn I get to live my happiest healthiest life because you are what you eat. Our gut is our 2nd brain. Technically known as the enteric nervous system, the second brain consists of sheaths of neurons embedded in the walls of the long tube of our gut,. The second brain contains some 100 million neurons, more than in either the spinal cord or the peripheral nervous system. The second brain informs our state of mind. A big part of our emotions are influenced by the nerves in our gut.
Simply translated...
Put good fuel in ... your brain responds good.
Put bad fuel in... your brain responds bad.
Which is why I constantly say...
If you are depressed... fix your diet.
If you have anxiety... fix your diet.
You can pretty much have the food you like, you just have to be willing to be your own advocate and cook it, or find and support others that cook it. For instance. I LOVE chicken piccata, but traditional recipes have a ton of butter (saturated fat). It just isn't worth it anymore because that makes me tired and lethargic. I want to feel GOOD and have ENERGY! Enter this heathified chicken piccata that tastes downright delicious. I don't miss a thing. Just a few tweaks and boom!
If you are in my nutrition program this counts as 1 RED, 1/4 YELLOW (if you really want to be strict, or you can omit) and 2 tsp per serving. If you are not in my nutrition program but want to be... send me an email and I will send you over deets!
Gluten-Free Healthy Chicken Piccata
1 lb boneless chicken breasts 1 Tbs plus 2 tsp of Ghee 1 Tbs olive oil 1/2 tsp garlic powder salt and pepper 1/2 cup of tapioca flour 1/2 cup of fresh lemon juice 2 lemons, sliced 1 Tbs lemon zest 1/2 cup organic chicken broth fresh parsley if you have some!
Mix together rice flour, garlic powder, and a sprinkle of salt and pepper. Lightly dredge each piece of chicken in flour mixture, shaking off excess.
Over medium heat, melt butter mix in olive oil. Brown chicken on each side for 2-3 minutes. Transfer to a plate and keep warm.
Turn heat up to high and deglaze your pan with the lemon juice and chicken broth. Reduce heat to medium and stir liquid with the browned pan drippings from chicken.
Add chicken back to pan and top with lemon zest. Simmer on low heat for about ten minutes. Sauce should thicken a bit. Top with lemon slices and simmer for 5 more minutes. Sprinkle with additional salt and pepper if desired and top with fresh parsley, if you have it.
Delicious served with brown rice and steamed veggies!
I have been dialed into my new nutrition program for a week and a half now. Funny thing happens when you fuel right. YOU FEEL GREAT!!!! If you have followed me long enough, you know that I have not always felt this way. I battled depression, anxiety, a sleep disorder, and cancer. Took a whole hell a lot of learning to GROW through those things. I am thankful for them. They taught me a LOT and also helped me learn better how to help others through those things. Your GUT is your 2nd brain. What you fuel it with is what you get back. If you tell me you have migraines...I will tell you to fix your diet. If you tell me you are tired all the time.... I will tell you to fix your diet. If you tell me you have anxiety... I will tell you to fix your diet. If you tell me you struggle with depression... I will tell you to fix your diet. I don't just tell you. I SHOW you. I do it WITH you. So WHY are you still trying to do it alone? I am NOT the girl you go to for a quick fix that will not stick. I am NOT the girl you go to if you want to just talk about your problems without taking action towards a solution. When it comes down to it, you and that food (that really isnt food) is the reason you feel that way. So I teach people the tools they need to GET OUT OF THEIR WAY and truly see success and LIFETIME results. You are meant to feel GOOD. Period. So let's start feeling good! Message me today and let's get started!!! Grow through what you go through! Now that I got that little rant out of the way... I am stoked to share with you a quick healthy snack that is packed with protein and healthy carbs (Yes keto people... your brain needs carbs, I only support BALANCED diets). On my nutrition plan this is one yellow and 1/2 spoon. Not on my nutrition program yet? Hit me up and let me tell ya about it. This recipe is from page 155 of the book you get with the program.
Crispy Chickpeas 3 cups canned chickpeas 2 tsp olive oil 1 tsp himalayan sea salt 1 1/2 tsp chili powder 1. Preheat oven to 350 degrees F. 2. Drain, rinse, and dry chickpeas completely. 3. Combine chickpeas, oil, and salt in a medium bowl; toss gently to blend. 4. Spread chickpeas evenly on prepared pan. Bake for 60 minutes, rotating pan halfway through. 5. Sprinkle with chili powder; toss gently to blend. Allow to completely cool. Chickpeas will crisp up more as they cool.
You guys, I found the it. The EASY simple muffin recipe that hits the spot. Full disclosure, I am recovering carb addict. In my early years I was a self proclaimed vegetarian that didn't eat vegetables. AKA I was a processed food addict. I have NO doubts the years and years of shoveling all things bread into my mouth contributed to my cancer. ( 5 years cancer free now!).
Now that I am healthy and look at food as fuel.
I still love carbs.
I just LEARNED how to make them HEALTHY and just as scrumptious.
Please don't get it twisted ... this equates to hours and hours of countless failed recipes that I would not pass on to you. So if I share it, it means its THAT good. This is one of those times.
BEST PART IS....
They are so damn easy.
Put it all in a blender, blend. Pour. BOOM!
PLUS these are naturally gluten free, naturally refined sugar free, FULL of protein and FUEL for your body. Popping one of these muffins in the morning will set you up for success!!!
Serves 12 - 1 Muffin each
and if you are on my nutrition program it breaks down to 1 YELLOW, 1/2 RED, 1/2PURPLE.
If you are NOT on my nutrition program... it is time to get on it! Send me an email and I will send ya over info!
In the meantime make these for your family and ditch the store bought crap that causes cancer. #sorrynotsorry
Gluten Free HIGH Protein Chocolate Banana Blender Muffins
Nonstick cooking spray optional 1 cup (2%) plain Greek yogurt 3 Tbsp. raw honey 2 large very ripe bananas cut into chunks 2 large eggs ½ tsp. pure vanilla extract 2 cups old-fashioned gluten free rolled oats 1½ tsp. baking powder ½ tsp. baking soda ½ tsp. sea salt (or Himalayan salt) ⅔ cup chopped raw walnuts 12 Tbsp Chocolate chips ( I use enjoy life foods)
Instructions Preheat oven to 350° F.
Prepare 12 muffin cups by lining with muffin papers or lightly coating with spray.
Place yogurt, honey, bananas, eggs, extract, oats, baking powder, baking soda, salt, and walnuts in Blender. Cover and blend until smooth, scraping once or twice, as needed.
Evenly divide batter among prepared muffin cups.
Sprinkle 1 Tbsp Chocolate chips on each muffin cup.
Bake 22 to 25 minutes, or until tester inserted into the center comes out clean.
I am loving my new nutrition plan! It comes with SO MANY easy healthy yummy things I can make ahead of time for quick on the go fuel that is YUMMY. There are also a TON of awesome new recipes to try in the community.
I also like to use my nutrition education and tweak the recipes to suit my needs. I NEVER eat processed sugar. EVER. I WILL have organic pure cane juice in small amounts, just like I would have small amounts of pure maple syrup. All good, all not processed. SO I tweaked this recipe to be sugar free and just as delicious.
Original recipe called for sour cream (not high in nutrition) and powdered sugar (um... no). So easy to fix just 2 small things and make it a protein powerhouse vs. a small sugar spike. No need for any of that in my normal day to day. I save that for special occasions and ALWAYS feel gross after. Im all about feeling good and these muffins fuel me. These taste amazing I like to pop one of these in the middle of the day or after a meal as a dessert. I never feel deprived, always full and completely happy. You should give it a shot. Email me at momwhatsfordinner@yahoo.com to get started, and if you are already on it, comment below how much you like these!
Happy 2nd day of April! Spring has arrived and that means so many are starting to finally work on their summer body. Even though I believe EVERY body is a Summer body, I LOVE to help people get HEALTHY. So that is the focus for me.
This dish goes out to all of those people that struggle to get in all their veggies. Also for people like me that LOVE to have their eggs on top of hashbrowns or toast... or if I am being honest ... BOTH!
Nothing wrong with that from time to time, or every day if you want to carb load in the morning and need a nap after. I am all about FUEL and getting ENERGY. So these bad boys go perfectly under eggs, or on their own on the side and yep... they are veggies! Kids like them too. My daughter has gobbled 4 of these since I made them yesterday and her VERY finicky husband likes them too! Even though they are adults, they eat like kids lol!
Give them a try then come back here and tell me what you think!
Healthy Spaghetti Squash Fritters
(yes of course gluten free too)
adapted from fixate 2
2 cups cooked spaghetti squash - well drained
1/2 cup onion finely chopped
2 cloves garlic finely chopped
2 TBSP chives finely chopped
2 eggs lightly beaten
1/2 cup almond flour
1/2 tsp sea salt
1/2 cup grated parmesan
Preheat oven to 425 F
Line a baking sheet with parchment paper and lightly spray with olive oil.
Combine all ingredients in a large bowl and mix/stir well.
Form Mixture into 12 1/4 cup patties. Place patties on prepared pan.
Bake for 10 minutes and then turn the pan and bake for another 10 minutes.
If you are following my nutrition plan 2 Fritters have:
1 Green
1/2 blue
1/2 orange
If you WANT to get in on my nutrition plan... send me an email!
3 types, Ill spare you the details. That lead to me getting an education in nutrition. I am also a 3x published author. My jam is taking recipes and tweaking them to suit my needs, or the needs of my clients.
My family and I are starting to dial back in our nutrition and are STOKED. I am also helping a lot of clients and coaches through the program. That is where the fun is for me. Doing it together. The new program came with 102 clean recipes to help people eat yummy things while sticking to their goals. So I will be cooking my way through the recipes and sharing with you what I tweaked and why.
Today I am starting with the lemon poppy seed muffins. In the book they count as 1 yellow and 1/2 orange with one spoon. If you don't know what that means, it just means it is 1 carb, 1 healthy fat, and a spoon (which is extras like oil, maple syrup etc..)
So here is the skinny... I don't use gluten free flours at all any more. Most are full of starches and my body just doesn't do well with them. Doesn't mean you can't!!! But if you are like me and:
1. Have or are recovering from an auto-immune - I will NEVER recommend flour blends of any kind NOR do I recommend corn starch. To combat your disease you need to stick to whole food only.
2. Have belly bloat after breads
Then this recipe tweak is for you. AND it counts as ONE orange and ONE spoon. NO yellow.
So for those not on the program, it just counts as a healthy fat (nuts, seeds etc...)
Lemon Poppy Seed Muffins (gluten free and healthy) ( adapted from fixate 2 )
3/4 cup pure maple syrup 3/4 cup fresh lemon juice 1/4 cup extra virgin organic coconut oil 2 TBSP finely grated lemon peel 1 tsp vanilla extract 2 eggs* 2 tsp ground flaxseed 3/4 cup coconut flour 1/2 cup almond flour 2 TBSP poppy seeds 1 TBSP baking powder 3/4 tsp salt
Preheat the oven to 350 degrees.
Mix ALL the ingredients together. I used a kitchenaid.
Prep a muffin pan with 12 cupcake liners.
Pour mixture into prepared pan.
Cook for 30 minutes. (rotate the pan halfway through).
Serve immediately or store in an airtight container in the fridge.
Enjoy!
If you are interested in joining me for one of my nutrition programs, send me an email and lets chat!
I was sitting in the dentist chair last night and my dentist was all absorbed in hearing about my cancer battle. I was surprised at how hungry he was to hear my story. Turns out his wife is just this year, a 5 year survivor of breast Cancer. Tears welled up in his eyes as he listened to me speak about the process and how we found out and what the year long battle was like. He then looked at me in the eyes and said:
"Why is it that we as people have to wait for our lives to be at risk before we do something about what we are putting into our bodies?"
He hit the nail on the head. I am sure many of you reading this are just thinking; "well I am fine, I will cross that bridge if I get to it." You will get to it. I promise you. I am just hoping and praying your outcome is as good as mine was. It is rare to live through. Many do, but for the rest of our lives we are "high risk" and we don't have a choice regarding what we put in our bodies after that. We are stuck with high doctor bills and going in for a full work up every 3 months. Being poked and prodded and put in various machines. We are faced every 3 months with our battle and we wait for the phone call that will tell us yay or nay. I hate it.
I agreed with my dentist and we kept on chatting. He is an older wiser man, who was born and raised in the United States, but his family is from Mexico. He spoke of how hard it is for them to find real food in America. He spoke of the processed foods and all the chemicals they learned about during his wife's battle. Again, I agreed with him and proceeded to give him tips on how to avoid produce from U.S.A and Canada. I also started giving him cancer fighting superfood information that he quickly wrote down.
I am one of those people that needs facts. I need to educate myself in order to make proper choices for me and my health. With so many supplements and shakes out there I got overwhelmed and turned off to all things smoothie and supplement for a while. That is until Cancer hit. You get an education, and FAST!
One of my first questions to my doctor, when told about the diet I needed to be on because cancer thrives off of "American Food", was "Why isn't everyone told this? Why is it allowed." The answer was simple. "Freedom." Yep, we are in the land of the free. That means you are free to choose to educate yourself, and you are free not to. The FDA is not approving things they think are great for you. They are simply allowing so many thousands of chemicals in items.... in other words... they have determined what wont kill you now, in that one item. They don't tell you what happens when you continue to eat non-food items day in and day out. Where do those items go? Systs, Tumors, Growths... I have said it all before, but you are still here, so that means you are still interested in learning. That my friend is your first step.
So I set forth to educate myself day in and day out. I spent hundreds of dollars a month buying imported peruvian superfoods, concentrate powders, extracts etc.. It broke the bank, but it was what my body needed. I started to really bounce back and get healthy. Today, one year later I am cancer free.
So what did I learn along the way? I was doing it the hard way. Enter Shakeology. Thanks to some awesome advice from my doctor, who couldn't sell it to me because it is a conflict of interest, but she pointed me to it. You see it has EVERYTHING, and I mean everything and then some, I need to keep my body cancer free and help me shed off all the extra pounds that came with Cancer. For those who have had cancer, they know what I mean. Bloating, water weight, pounds from having to lay around for a year. All of it made me feel awful. THIS is what taking this has done for me!!
- 65 pounds
cancer free
happy
healthy
strong!
I now feel like it is my job to educate those that have not had the cancer battle, or the education that I have had. So sit back and here is why there is not a single other product on the market that compares.
First of all let's talk about cost. Do you have 2 minutes? Please watch to see how there is over $700 in organic superfoods in ONE bag of Shakeology. Get your Shakeology HERE!
It helps me stayCancer FreeIt is my NUMBER ONE solution in my life and I LOVE helping others feel this good. I was able to throw out ALL other subpar vitamins, minerals, probiotics, adaptagens, prebiotics etc... so I SAVE a ton. If you are ready for this solution in your life get yours HERE or EMAIL me.
Do I have your attention yet? Can I show you how much it is for some of these ingredients? Now remember there are 70 of them?
I personally took those pics with my cell phone at my grocery store this week.
Yikes huh?
So now you are probably thinking... well what about other shakes?
Take a second to look at this so you can KNOW WHAT IS IN YOUR SHAKE!
A lot of shakes cause more harm than good. Ours is ALLLLL good!
So what about Isogenix? You have heard such great things about it right? Well... let's compare.
The positives of Isagenix is that it contains 23 grams of protein per serving (compared to Shakeology’s18 grams of protein per serving). Isagenix, like Shakeology, also contains many naturally occurring ingredients which set them apart from other meal replacements. However, I have not found other components that set Isagenix apart from Shakeology.
On the negative side, Isagenix contains 1100% more fat than Shakeology (6 grams compared to less than half a gram). It also contains more cholesterol and sodium than is found in Shakeology and contains 240 calories per serving when Shakeology only has 150 calories per serving.
Isagenix lacks to potency of the vitamins and minerals that Shakeology contains. Isagenix has only 40% of the daily recommended allowance of Vitamin C versus 300% inShakeology. It lacks significance of other vitamins contained in every Shakeology drink such as Vitamin B1, B2, and B3. You would actually have to drink 2-4 Isagneix shakes to get the same concentration of vitamins and minerals found in just 1 Shakeology shake.
I do feel that Isagenix is one of the better meal replacement shakes, but it just does not compare to Shakeology. Shakeology is a step above the rest.
The only other shake that even comes close to Shakeology is Vega One.. however close but no cigar. Why? Well let me tell you....
Vega One vs Shakeology:
Beachbody’s Shakeology has more than seventy elements, taken from all over the globe, which no other supplemental drinks have.
Shakeology ingredients are the secret behind this nutrient dense shake. The basic nutrient groups, which are inclusive of a number of ultra high quality benefits, include the following:
Protein and Essential Amino Acids:
These ingredients help in building lean muscles and improve body mass while reducing the food cravings.
Digestive Enzymes and Prebiotics:
These ingredients aid in improving digestion, bring regularity, and help in the absorption of nutrients.
Antioxidants and Phytonutrients:
Antioxidants are very effective in counteracting free radical damages in the body that can lead to degenerative diseases
Vitamins and Minerals:
The building blocks of the body, vitamins, and minerals are essential for optimal health and functional body.
Himalayan Salt:
With more than 70 trace minerals, Himalayan salt helps in fighting tooth decay and acne.
Coconut Flower Nectar:
With the addition of coconut flower nectar, you will get plentiful nutrients including amino acids, minerals, vitamins B and C, Zinc, Iron, Magnesium and Prebiotic fiber for strengthening the digestive and the immune system.
Moringa:
The anti-inflammatory property of Moringa and its richness in Vitamin C and A, Calcium, potassium and Iron make your body strong against diseases.
Luo Han Guo:
A product that is 300 times sweeter in taste than sugar but offers many health benefits in comparison, including solution to respiratory ailments, cough control and other health problems.
Vega One Ingredients:
Vega One is plant-based, alkaline-forming and includes the following key macro and micro nutrients, and supplements:
Protein:
Vega One’s Complete Protein Blend includes:
Pea protein
SaviSeed™ (sacha inchi) protein
Hemp seed protein
Sprouted whole grain brown rice protein
Fiber:
Fiber in Vega One is primarily sourced from flax, inulin (fructo-oligosaccharides (FOS)), and pea.
Omega-3:
Vega One sources its plant-based Omega profile from white chia, whole flax seed and hemp.
Antioxidants:
Maqui, goji and berries
Pomegranate seed
Mangosteen
Grape seed extract
Greens:
Chlorella (cracked cell, high CGF), Alfalfa grass, Spinach leaf, Broccoli and Kale
Vitamins and Minerals:
Vega One give you 50% of your daily intake of vitamins and minerals.
Probiotics:
Vega One helps maintain healthy intestinal flora with the Probiotics.
Digestive Enzymes:
With Probiotics like (lactobacillus acidopholus and Bifidobacterium bifidum), Vega One helps maintain healthy intestinal flora.
The Winner: Shakeology!
With almost everything that is needed for your body, stands out to be the best replacement shake with greater health benefits than the Shakeology alternatives.
Vega One vs. Shakeology: Results and Reviews:
Shakeology Results and Reviews:
Results:
In a 90-day study, participants replaced one meal per day with Shakeology, ate a balanced diet, and exercised moderately three times per week. Total cholesterol was reduced on average by 30% and LDL cholesterol was reduced on average by 38%.
Participants followed the Shakeology Program, which included replacing one meal per day with Shakeology, exercising three times a week, and eating a balanced diet.
“You Get What You Pay For”.
Although you can find a number of cheaper alternatives to Shakeology in the stores, THEY DON'T WORK and they are missing the KEY botanical ingredients!!! The benefits can never be compromised.
Can we talk packaged snack food for a sec?
I know it is convenient, and before I started my healthy lifestyle I used to eat at least one packaged bar daily, thinking it was healthy! While a select few are good for you with all natural ingredients, others are full of artificial flavors, tons of added sugar, preservatives, and trans fats. In fact, a lot aren’t much better than eating a candy bar.
That’s why I’m SO Excited for these new BEACHBARS because they are full of REAL, natural ingredients, packed with protein, low sugar, low glycemic, and full of fiber! I have seriously been waiting for Beachbody to come out with a bar to help those of us who are go-go-go... but still want to eat HEALTHY!
Nutrition Facts
The nutrition in Beachbody BEACHBARS are exactly what you want in a bar. PLUS they are gluten free, have zero grams trans fats, and contain no artificial colors, flavors, or preservatives.
Each bar has 150 calories, 10 grams of protein, 4 grams of fiber, and only 5-6 grams of sugar. It’s the perfect snack for on-the-go or anytime you need something quick!
What Flavors does BEACHBAR come in?
It comes in two flavors: Peanut Butter Chocolate and Chocolate Cherry Almond. Both are made with nut pieces and nut butters, protein crisps, and topped with a ribbon of chocolate. Can you say, delicious!?
Ingredients
BEACHBAR combines crunchy, protein crisps, nut pieces, chocolate chips, creamy nut butters, and fruit chunks (in the Chocolate Cherry Almond flavor) to deliver delicious, satisfying goodness in every bite. The key ingredients are below!
How Do BEACHBARS Compare?
Like I said, there are a select few bars out there that are actually good for you (including my favorite RX Bars!) These are the few I would actually consider healthy, but BEACHBARS actually out rank ALL of them!
Do They Fit Into the Portion Fix?
YES! They count as 1/2 red, 1/2 yellow, and 1 tsp per bar! They will fit right into the Beachbody program nutrition plans.
