Why am I eating this nasty thing?

It's not my favorite...

Far from it in fact.  There are possibly 100 things I would enjoy eating better.  


I eat it fairly regularly at least 3x per week.  

It's nothing to brag about. 

2 Cans Tuna

1 Can Green Beans

1 Can Corn


So, Why do I do it?


Strangely enough I have several reasons (which is why I do it so often). 


Reason #1 - High Protein and some veggies - 50+ grams

Reason #2 - Portable - Easy to bring to the studio

Reason #3 - Doesn't Spoil - if I don't eat it, it'll be good tomorrow or in 2 months

Reason #4 - Low Prep Time - open, drain, eat

Reason #5 - Cheapness - Compared to grabbing lunch out big savings!

Reason #6 - I don't get bloated after...I feel good

Reason #7 - Actually there are only 6 reasons I can think of.  


So this meal helps me to get protein and nutrients for my body is not a chore to make and saves me $30 a week I figure.  

That's $1,440 per year (48 wks a year).


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Some of my favorite Aldi's finds

recipes May 16, 2020
I LOVE Aldi's.  I have used Aldi's before it was cool to use Aldi's- back when it smelled a funky in there.  But  Aldi's has come a LONG way since I was a little girl.  
I thought I would put together a list of my favorite Aldi's staples.  Maybe it will spark some ideas for you all!
Please do not hoard shop because I will cry if I can't get these anymore :P
If you are reading this on a phone, turn it to landscape view and it will show up nicer :)

* I also love Wegman's and support them a bunch too! *
These salads are SO good!  I eat these for lunch ALL the time.  They come in 4-5 different combinations so I haven't gotten sick of them yet.  You only need to use half of the dressing and then I throw on some chicken or beans to add a protein.  Some days I eat the whole salad throughout the afternoon or it also saves well for the next day!
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Red Lentil Sweet potato soup recipe

recipes Feb 07, 2020

Crockpot or Instant Pot Sweet Potato Lentils


  • 3 large sweet potatoes, diced (about 6 cups)
  • 3 cups vegetable broth
  • 1 onion, minced
  • 4 cloves garlic, minced
  • 2 teaspoon eachground coriander, garam masala, and chili powder
  • 1/2 teaspoon salt
  • 1 1/2 cups uncooked red lentils
  • can coconut milk



*Place the sweet potatoes, vegetable broth, onion, garlic, and spices in a crockpot. Cook on high for 3 hours, until vegetables are soft.

*Add the lentils and stir once. Replace the lid and cook on high for an additional 1 1/2 hours.

*Stir in the coconut milk.


Instant pot:


*Sauté in a little coconut oil the garlic, onion, sweet potatoes and spices. 


*Then add everything else EXCEPT the coconut milk. 


*Pressure cook for 12-14 minutes and then slow release.  


*Stir in the coconut milk and DIVE IN.

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Buffalo Chicken Topping Recipe

recipes Jan 15, 2020

Buffalo Chicken Topper:


This is a fast and easy dinner that I love to add on top of a sweet potato and then use the leftovers on top of a salad the next day!



2 tsp. of coconut oil (or any you prefer), plus 1 Tbsp.

2 pounds of ground chicken (or turkey)

1 Tbsp. arrowroot powder -I am sure cornstarch would work

1 tsp. salt

½ tsp. ground black pepper

2 carrots

3 stalks of celery

¼ cup of hot sauce (or to taste)



Sliced scallions

Ranch Dressing *I love the Bolt House Farms ranch (found in the produce section of both Walmart and Wegmans)



Prep- you can do while the chicken cooks:

*In a small bowl combine the arrowroot, salt and pepper; set aside.

*Thinly slice the carrots, celery and scallions.

Place the oil in a large non-stick skillet and heat over medium high heat for 2 minutes.  Add the chicken (or turkey) to the skillet and cook, breaking it up until it is loose and no longer pink.  Add the spiced...

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Pumpkin GingerBread Smoothie

recipes Apr 12, 2019

Looking for a healthy alternative with all the Christmas flavors? You must try this. Lots of veggies but tastes like a gingerbread milkshake!! This really satisfied me!


(serves 2)
½ cup canned pumpkin puree
1 scoop of vanilla protein powder (I use a plant based one)
1 frozen banana
1 cup frozen riced cauliflower
½ tsp pumpkin pie spice
¼ tsp ground ginger
1-2 tsp. black strap molasses
2 cups unsweetened vanilla almond milk


Per 1 serving
185 calories
27g carbs
13g protein
4.6g fat


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Cherry Pie Smoothie Bowl

recipes Mar 20, 2019

Talk about refreshing!  Sit down and savor this on a hot summer evening and it will be a real treat!  
I think the lemon in this IS my favorite part, don't skip it!  USE THE LEMON ZEST!
There is something about sitting down and eating this with a spoon opposed to drinking it like a smoothie that takes it to a special place :)
(Serves 2)
Smoothie Bowl:
1 Frozen Banana
1 cup Frozen Cherries
1/4 cup plain Greek Yogurt
2 Tbsp Almond Milk (more or less for desired thickness)
Zest of 1/4 Fresh Lemon
1 tsp. Vanilla extract
Blend all together.  You will want this thicker than a smoothie with a straw.  I had to use our "plunger" for the Vitamix to get it all incorporated.
I topped mine with 
1 tsp. Cocoa nibbs
1 tbsp Slivered Almonds
2 tsp. Hemp Hearts
You could do any nut, nut butter, fresh fruit, chia seeds... or just PLAIN, it's that good!
p.s.  The bowl itself per 1 serving is around 130 calories...
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Red Pepper Sandwich

recipes Mar 20, 2019

YOU . ALL . THIS . IS . SO . GOOD . 
Usually I roll my eyes when I see ideas like this.  Red Pepper for "bread", that's totally lame.  But then I realize that's my defiant, junk food loving self that used to be 60 pounds heavier talking.  I am choosing to eat more veggies and this is a fast delicious way to make a tasty lunch.   
Cut the top off a Red Pepper (or any color) . 
Scoop out the seeds.
Cut in half.
Make your sandwich any way you like.
My favorite is
Smoked Turkey breast
Get creative though, so MANY things would taste good inside this!

Sit down and ENJOY!!


I still choose a real bread sandwich from time to time too:)
-Sarah CPT, ACSM, RN
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Sweet Potato Toast

recipes Mar 14, 2019

These are so fun, packed full of nutrients and SUPER tasty! 
Get creative on your toppings!
Sweet Potato Toast
*Preheat oven to 350.
*Trim both ends from the sweet potato using a knife.
*Slice sweet potato lengthwise into 1/4-inch thick slabs using a knife or mandolin slicer.
*Arrange slabs in a single layer on baking sheet.  
*Bake for 15-20 minutes or until potatoes are tender but not fully cooked (watch to be sure they don’t burn!)
*Remove pan from oven and allow potatoes to cool on wire rack completely before transferring to a lidded container storage container. 
Store in the fridge for up to 4 days.
*Toast before topping in a toaster or toaster oven
My Favorite Toppings so Far:
Plain Greek Yogurt
Fresh Blueberries
Drizzle of Maple Syrup
Shredded Chicken
BBQ sauce
Almond Butter 
Plain Greek Yogurt
Drizzle with Honey
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4 Ingredient Chicken Zucchini Rolls

recipes Mar 05, 2019

Serves 6
3 cups cooked shredded chicken breast — skinless
2 cups + 1/2 cup store-bought spaghetti or marinara sauce or homemade tomato sauce
3 medium zucchini — sliced lengthwise- 1/8" thick (I used a mandoline to make the zucchini slices.)1 1/2 cups shredded mozzarella
*Preheat oven to 375°.
*In a medium bowl, mix shredded cooked chicken and 1 1/2 cups of tomato sauce. Stir well.
*In a casserole dish, spread 1/2 cup of tomato sauce on the bottom.
*Before you start assembling the zucchini rolls, place a piece of wax paper, aluminum foil, or a clean cutting board on the counter and lay out the zucchini slices.
*First, spread about 3 tablespoons of the chicken mixture over each individual zucchini slice.
*Then, sprinkle some mozzarella cheese. Save 1/2 cup of mozzarella cheese to top the zucchini noodles when you place them in the prepared casserole.
*Carefully roll up and place them in the prepared casserole dish.
*After that, top the...
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Chicken Curry Salad

recipes Mar 05, 2019

In February I had the pleasure of going to Waco Texas with my mom to do the whole "Chip and Joanna" experience.  For those of you who don't know them- they are an amazing couple who renovated houses in the Waco Texas area.  They also have a store "Magnolia Farms aka The Silo's"  and restaurant called the Magnolia Table.   We had the chicken curry salad and it was delish!  I decided to re-create one of JoAnn's recipes into a little healthier version.  
Chicken Curry Salad (serves 6)
4 cups Shredded chicken breast
1 cup chopped celery
1/4 cup minced chives
1/2 cup sliced almonds toasted
1 cup 4% greek yogurt
1-2 tbsp. Liquid Amino Acid or Coconut Amino's (has a soy sauce flavor)
2 tbsp. Curry Powder
1/2 tsp. Garlic Powder
1/2 tsp sea salt or Himalayan Salt
1/2 pepper
Shred the chicken and add in the celery, chives and almonds.  I like to combine all the other ingredients and then add to the...
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