Recent Posts On The Blog

Chicken & Bacon in a Creamy Tomato Spinach Sauce

Chicken & Bacon in a Creamy Tomato Spinach Sauce

INGREDIENTS 3, medium sized chicken breasts 2 tbsp. unsalted butter 2 garlic cloves, minced 1 tsp. smoked paprika 2 tsp. Italian seasoning 2 medium tomatoes, deseeded and diced 1 cup low sodium chicken stock 1 cup fresh spinach, chopped 4 strips of turkey bacon bacon...

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Wanted: Project & Social Media Coordinator

Wanted: Project & Social Media Coordinator

NOW HIRING! I am seeking a part-time Project & Social Media Coordinator with the capacity to organize and support the management of both my on-line and off-line businesses. General Overview: Assist with the organization, implementation and execution of all...

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Low-Carb Eating May Be Best for Weight Loss

Low-Carb Eating May Be Best for Weight Loss

Understanding Carbohydrates Carbohydrates are foods, which contain similar ratios of the elements, carbon, hydrogen, and oxygen. The group consists of gums, cellulose, sugars, and starches. They serve as the body’s primary fuel source when converted to glucose, a...

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Healthy Salmon Chowder (Dairy-Free!)

Healthy Salmon Chowder (Dairy-Free!)

Healthy Salmon Chowder (Dairy-Free!) INGREDIENTS 2 tbsp. coconut oil 1 large onion, diced 1/2 tsp. sea salt 2 medium sweet potato, peeled and cubed 2 large carrots, peeled and chopped 1 large red bell pepper, chopped 3 celery stalks, sliced 4 garlic cloves, minced 2...

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All  Day Energy Bar

All Day Energy Bar

INGREDIENTS 1 cup puff rice cereal 1/2 cup dried blueberries 1/2 cup dried cranberries 1/2 cup raisins 1/2 cup unsweetened coconut 1/4 cup hemp seeds 1/4 cup chia seeds 1/4 cup sunflower seeds 1/4 cup pumpkin seeds 1/2 cup almond butter 1/4 cup honey 1/4 cup coconut...

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Turmeric Lentil Stew

Turmeric Lentil Stew

Yields 4 servings INGREDIENTS: 1½ cups lentils, rinsed and soaked for 2 hours 2 tbsp. avocado oil 3 tbsp. water 1/2 cup onion, finely chopped 1-inch piece of ginger, finely grated 1 tbsp. ground turmeric 1 tbsp. cumin powder ½ tsp. coriander 2 garlic cloves, crushed 1...

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Blueberry Crunch Cereal

Blueberry Crunch Cereal

  INGREDIENTS ½ cup fresh blueberries 2 tbsp. chopped almonds, presoaked 2 tbsp. ground hemp seeds 2 tbsp. dried shredded coconut 1 tbsp. ground flaxseed ¾ cup unsweetened almond milk INSTRUCTIONS: Pour ¾ cup almond milk over top of the berries and other ingredients....

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Smoked Salmon Mini Frittatas

Smoked Salmon Mini Frittatas

INGREDIENTS 1 tbsp. olive oil ¼ cup shallots, diced ½ tsp. sea salt 1/8 tsp. black pepper 4 oz smoked salmon, cut into ¼ inch piece 6 eggs 8 egg whites ¼ cup coconut cream or Greek yogurt 2 tbsp. fresh chives, minced INSTRUCTIONS Pre-heat oven to 350 degrees, and...

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Happy Hormone Smoothie

Happy Hormone Smoothie

INGREDIENTS 1 cup unsweetened almond milk 2 tbsp. almond butter 2 tbsp ground flaxseed 1 tsp. maca powder 1 tsp .cinnamon 1 tsp. vanilla extract 1 scoop chocolate or vanilla protein powder 4-6 ice cubes INSTRUCTIONS Blend and enjoy! Feel free to top with fresh fruit,...

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Three Ways to Avoid Overeating at Meals

Three Ways to Avoid Overeating at Meals

Sometimes those holiday feasts are just amazing. And it's not just the abundance of delicious food but also the people, the decorations, and the ambiance. They appeal to our senses in so many ways, and it becomes super easy to overindulge on those special days. Alas,...

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Sizzlin’ Satay Turkey Stir-Fry

Sizzlin’ Satay Turkey Stir-Fry

Eat plain, boring turkey sandwiches for the next few days or transform your Christmas turkey leftovers into into a delicious stir fry you'll actually enjoy. But be warned: This delicious bowl of goodness may cause more post-turkey dinner naps. INGREDIENTS 8oz 100%,...

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Coach Courtney’s Holiday DO’s & DON’T’s

Coach Courtney’s Holiday DO’s & DON’T’s

Have you been invited out to a holiday dinner party tonight? Here are a few DO’s and DONT's that will help you get through the evening without sabotaging all your hard earned efforts to stay healthy and fit. Remember it is possible to stay on track during the holidays...

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Recent Posts On The Blog

Cranberry Almond Granola Bars

Cranberry Almond Granola Bars   INGREDIENTS 2 cups gluten free oats 1/2 cup sliced almonds 1/2 cup dried cranberries 4 tbsp. chia seeds 1/2 cup vanilla protein powder 1/2 cup pure maple syrup 2 tbsp. honey INSTRUCTIONS   1. Preheat oven to 350 degrees.   2. In a large...

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Chewy Fudge Bars

CHEWY FUDGE BARS   INGREDIENTS 2 cups chocolate protein powder 1.5 cups gluten free quick oats 1 cup organic sugar free rice puff cereal 1 cup smooth natural peanut butter 1/3 cup honey 1/2 cup unsweetened almond milk INSTRUCTIONS 1. Combine all dry ingredients in a...

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Chocolate Ice “Cream”?…YES Please!

  Snack, dessert, or healthy treat, this chocolate ice "cream" is made with only 3 ingredients and takes less than 2 minutes to whip up. And the BEST part...you don’t even need an ice cream maker. Unlike traditional ice cream, this recipe is completely dairy free and...

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4-Ingredient Chocolate Chip Cookies

These soft and chewy cookies only require a four simple ingredients – banana's, oats, peanut butter, and chocolate chips. They take 5 minutes to whip up, and about 15 minutes in the oven. Oh, and you only need one bowl and a spoon. These are the easiest cookies you’ll...

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What is Metabolism?

This word “metabolism” is thrown around a lot these days. You know that if yours is too slow you might gain weight.  But what exactly does this all mean? Well technically “metabolism” is the word to describe all of the biochemical reactions in your body.  It's how you...

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Mini Chocolate Lava Cakes

Today I have a delicious Holiday entertaining dessert recipe to share with you that is impressive enough to serve your dinner guests but is also healthy enough to enjoy guilt-free. How awesome is that?!? Mini Chocolate Lava Cake Ingredients 5oz high quality 70% cocoa...

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Home-style Chicken Noodle Soup

Home-style Chicken Noodle Soup There is just something about a bowl of warm chicken noodle soup that makes you feel instantly better. The next time you are a loved one comes down with a cold, serve up a bowl of this delicious soup, it's guaranteed to satisfy and warm...

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Chili with a Twist

Chili with a Twist I like to think of this warm and cozy chili recipe as the perfect way to warm up on a cold Fall evening. I recommend doubling this recipe and freeze the leftovers to be enjoyed later in the week.   INGREDIENTS: 1 tbsp. avocado oil 1/2 yellow onion,...

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Sesame Soba Noodle Bowl with Edamame

Sesame Soba Noodle Bowl with Edamame Makes 2 servings Ingredients 6 ounces soba noodles 3 tsp. toasted sesame oil, divided 8 scallions, whites and part of the greens minced 2 cups frozen edamame 2 tbsp. toasted black sesame seeds (see note) 2 tbsp. rice vinegar 2...

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Stuffed Avocado

Stuffed Avocado Makes 4 servings INGREDIENTS 3 avocados 2 plum tomatoes, diced 1/2 white onion, diced 1 jalapeno, stemmed, seeded and diced 4 sprigs cilantro, minced (optional) 1/2 c. black beans, cooked 1/2 c. corn, cooked juice of 1 lime sea salt to taste feta...

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Mediterranean Quinoa Salad Bowl

Mediterranean Quinoa Salad Bowl Makes 2 Servings INGREDIENTS 1 cup cooked quinoa 1/4 cup chopped cucumbers 1/4 cup chopped olives 1/4 cup crumbled feta cheese 1/4 cup tomatoes, diced 2 tbsp. red onion 2 tsp. chopped parsley 2 tbsp. hummus 1/2 tablespoon olive oil +...

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Gluten-Free Date Squares

Gluten-Free Date Squares INGREDIENTS: For the date filling: 1.5 cups dates 1 cup water 1/2 tsp vanilla extract Pinch of sea salt For the crumble: 1 cup gluten-free oat flour 1 cup gluten free oats 1 tsp baking powder 1/4 tsp. sea salt 1 tsp. cinnamon 1/4 tsp. cardamom...

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