Do MORE than Survive this Holiday season

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Before you start clicking away, I GET IT!

We haven’t quite gotten through Thanksgiving and Christmas is already on our doorstep.

The once enthusiastic excitement has given way to overwhelming stress resulting from deadlines, expectations and all those fun family quirks that make each family unique.

Our world is moving at a MUCH faster pace than ever before. We value busyness instead of human contact. We are always on to the next thing. We can barely keep up with technology and those expectations? They keep getting bigger.

Trust me, I know…..

But there are a few ways to actually THRIVE and take back the meaning of the holidays.

Ready to feel BETTER when the New Year hits???

Then let’s get going :)

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1. Have a strategy.

Failure to plan is planning to fail after all. So it is a good idea to make a strategy for your Holidays. Know what you (as a mere mortal) can actually take and accomplish. Know your calendar and make sure you have your priorities straight. I think most people endure undo stress during the season because their priorities are not aligned with their values. For example: my number 1 priority is my family. My family needs time with me. Although my job prefers I work more hours and sell more training, I know that would simply break me down and make me inefficient….at work AND at home. So, I honor my priorities and we all win.

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2. Say NO more often.

Often times during this season we can over commit ourselves because we find it harder to say NO. Saying no to things you truly cannot do, truly HATe, or do not have the time to do, can be the change you need in your routine to eliminate most of your stress. Trust me, the world will NOT stop spinning when you say no. People may get a little upset, but that is because they had already assumed you would say yes, and you know what happens when you assume…:) So, exercise your NO muscles this season. Take a look at your priority list and if something isn’t aligning, knock it off your to-do list by saying the simple word NO.

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3. Make some time to workout during the Holidays.

I’m going to give a little advice with this one: be flexible when it comes to your workout routine. If you normally hit the gym in the evening, maybe try getting a workout in early morning or during lunch. The holiday season is usually jam-packed with parties and festivities and NOBODY like a bah-humbug who complains about missing a workout for a function. Plan ahead and be flexible. Consider shorter workouts OR even combine body parts and shorten your rest periods to speed it up a bit. If you’re struggling to get to the gym as is, don’t set yourself up for failure by expecting too much. Check out my FREE WORKOUTS  that you can do in a faction of the time at home (to be posted on the site in the New YEAR, but click the link to get them now). If all else fails, grab a walk or jog. OR you can join me in a little self challenge I am having for the Holidays: I am committing to a little yoga everyday AND a minimum of 200 kettle bell swings a day. You can break it up however you like. And if you’re unfamiliar with the SWING, click the link to learn more.

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4. Do something GOOD.

There’s a lot that can be said about that feeling during the Holidays that just makes you want to DO GOOD. You can volunteer at a local soup kitchen, adopt an elderly neighbor for the Holidays, collect toys for a toy drive, OR join a local church for plenty of opportunities to DO GOOD. Check your calendar and availability and then find the right fit for you.

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5. Finally, be GRATEFUL.

I know it can be a bit cliché, but digging deep for the things that make you grateful is a great practice in stress relief. Take a moment each day to find ONE thing you are grateful for. It can be family and friends, your job, material blessings, health, or even the fact that your latter didn’t burn your mouth this morning. Gratefulness comes in ALL shapes and sizes, so don’t be afraid to think outside of the box :)

In closing, I really do with you and yours a Happy Thanksgiving and a very Merry Christmas. I hope your hearts get filled with joy this season and I wish you all the best in the New Year.

If this is your first time to the site, feel free to browse around. There are all kinds of recipes and free workouts here to get you through whatever you may be facing. AND stay in touch because there will be some exciting happenings around here in 2018 :)




Inflammation and what you can do about it….


I got it.

Actually, it has come to my painful attention that many people walk around with it.

Don’t get me wrong, inflammation is actually a favorable process and much needed in our bodies. Chronic inflammation and inflammatory disease however, is not so awesome.

For our purposes, we’ll be focusing on the latter.

Over the summer, I was experiencing a hodgepodge of different symptoms. Nothing was really WRONG, but everything felt a bit OFF.

I was instructed to take some time off from lifting since it could be overtraining (I was unconvinced as to that, but what the heck). So, I did bodyweight exercise and PIYO for a month….and it just got worse.

SO…I found a chiropractor and started getting adjustments. My upper body was rocking, but my lower body (lower right quadrant specifically) was getting far worse.

Ultimately, I found myself crying in my docs office begging for some kind of diagnosis. To date, we’re still working on an actual diagnosis, but we are closer and finding that my issues are inflammation related.

Before I move on, I must digress for a moment. It is not my lifestyle or contest prep that caused the inflammation (several doctors have assured me of that), rather it is the past sins I forced on my body that more than most likely contributed (starvation, chronic dieting, over training and WAY too much cardio). So….now that I have cleared that up…

Chronic inflammation and pain is no fun, BUT there is something you can do to help lessen the severity. BTW, I wrote an article on this in GORGO mag, go check it out.

In the interest of taking control of inflammation and the fact that it is finally Fall, here is my BEST Anti-Inflammatory Soup Recipe and it will lead the way for an entire series on inflammation.


Weekly Anti-Inflammatory Soup

Seriously, I make this once a week and we eat off of it all week long. Pair it with chicken for more protein OR fish for more inflammation fighting power.

FIRST, please do not boil all your veggies in water or stock for soup…..that’s just nasty. Also, realize you need to wash stuff and I shouldn’t have to tell you that.


1 onion, diced

1 whole head of garlic, diced

6-10 carrots

4-5 celery stalks

1 container pre-sliced mushrooms (unless you fancy slicing them)

2 diced bell peppers

Small red potatoes to your heart’s content

2-3 tablespoons coconut oil

Hot water, cause it’s soup DUH


I NEVER Measure seasonings and we have different tastes anyways. Pick and choose what works.



garlic (yeah, we love garlic in this house)


smoked paprika


NOTE: turmeric can be used in small doses and is great for reducing inflammation


Pay attention now……

In a soup pot, place coconut oil, onion, garlic and salt. Listen for it to talk to you.

Then, add your mushrooms and cook a few minutes until they become quite soft and start to cook down a bit.

Next…add everything else EXCEPT water.

Cook down, stirring occasionally, for about 10 minutes.

Finally, cover with hot water (seasonings should already be in), bring to a boil, cover with a lid and let it sit for about 30 minutes.

What you have left is a fantastic and extremely tasty vegetable soup, ready to go to work in your body and warm up those Fall woes.

And your family will thank you for not boiling everything in water…..cause that’s nasty ;)

To your health,




Thirsty Thursday: #CHEATCLEAN Recipes

Welcome back to National Nutrition Month!

What is food if it’s not enjoyable? Well, technically it is fuel, BUT if you don’t enjoy your fuel then you’re not very likely to stick with it right?

So, today I am presenting you with 4 (yeah, I said 4!) #cheatclean recipes to keep you trim and fit, but also satisfied. :) ENJOY your food!

The common ingredients you will need for these recipes are Quest Bars and protein powder. I’ll list what I use, but I always recommend you experiment! All items can be purchased at

protein PB cup

1) #CHEATCLEAN Peanut Butter Cups

I’m a Reese’s PB Cup ADDICT! And these come pretty dang close in taste, up my protein, and don’t jack up my hormones with all the sugars. Super easy recipe:

What you will need:

Foil muffin tins and non-stick spray

1 scoop BSN Syntha 6 protein powder in Peanut Butter Cookie mixed with just enough water to make a paste

1 scoop BSN Syntha 6 protein powder in Chocolate Peanut Butter mixed with just enough water to make a paste

What to do:

LIGHTLY spray muffin tins (makes 2 big ones)

place about 1/2 chocolate pb mix into both tins

Place in freezer for about 10 minutes

Place peanut butter cookie mix on top (the whole mix between both cups)

Freeze for 10-15 minutes

Place the remaining chocolate pb mix on top and freeze until done….or in my case, until you just can’t wait any longer.

Peanut Butter yumminess for less than 6 grams of sugar! WINNING!

oreo brownie bites


2) #CHEATCLEAN Oreo Brownie Bites

What you will need:

1 Quest nutrition Oreo cookie bar

1 Quest nutrition brownie bar

1 thank you letter, ready to be sent to Quest Nutrition.

What to do:

Preheat oven to 350 degrees F

Place a bit of plastic wrap over a plate

Tear both bars into pieces and microwave for 20 seconds

Wrap plastic wrap around Quest bars and SMOOSH

Transfer your smoosh to a small baking dish

Bake for approximately 6 minutes

Cut into squares

Write thank you card.


chocolate ice cream

3) #CHEATCLEAN Chocolate Heaven Ice Cream Dream

What you will need:

An ice cream maker…seriously, they’re like $20. Go get one, I’ll wait…..

1 scoop Chocolate Shakeology (I chose this for nutrient density, YOU may use any chocolate protein powder you like….it’s not an anarchy here)

1 scoop Syntha 6 protein in Peanut Butter Cookie

1 spoon natural peanut or almond butter (um, I use BIG spoons for this, but feel free to use a tablespoon)

6 oz unsweetened almond milk

1 zucchini, peeled and chopped (don’t wrinkle your nose at me! just do it…)

What to do:

Put it all into the blender, put the lid on  (DUH) and let it rip!

Pour into ice cream maker

Try not to look too desperate as you stalk ice cream make for the next 10-15 minutes

Enjoy :)

BTW: If you’re totally against modern technology and refuse to purchase an ice cream maker….place in container and freeze for 1-2 hours.

peanut butter stuffed cookie

4) #CHEATCLEAN Peanut Butter Cup Stuffed Chocolate Chip Cookie (OH….YEAH)

Um, words cannot express how deliciously delightful these are….do NOT share. I warned you :) If you share people will always be at your house…it’s dreadful.

What you will need:

1 Quest Nutrition Chocolate Chip Cookie Bar

1 Quest Nutrition Cravings Peanut Butter Cups Pack (you’ll use 1. feel free to nibble on the other, OR you can make a cookie for a very dear loved one)

an oven…

A phone! So you can take a pic of your cookie and a pic of your hot body and say “HA!” cause you have totally figured it out…

What to do:

Preheat oven to 350 degrees F

SMOOSH halves of the Quest cookie bar and place one on lightly sprayed cookie sheet

Place a peanut butter cup in the middle

Place other SMOOSHED half on top and close up the sides as best you can.

EAT any chocolate pieces that fall off…

Bake for 3-5 minutes

Find a dark corner to indulge your taste buds and have a little party all to yourself…cause we don’t share these.


There you have it. 4 awesome recipes that will revolutionize the way you see “diets”. I hate diets. I spit on them…but not after I’ve eaten a cookie cause I don’t waste that stuff.

Open your mind, realize that you are full of AWESOME potential just as you are RIGHT NOW. You don’t need to lose weight or get swole to live to your fullness…start now and it will come. #youareenough

Grace, peace, chocolate and a few lunges,


rockin abs

Want abs like these? Head over to the NUTRITION tab to see how you can get in on Nutrition Boot Camp OR personalized nutrition counseling. Have your treats…gain results!


National Nutrition Month: Super Easy Mexican Chicken

This is a throw and go crock pot recipe. If you don’t have a crock pot GO GET ONE (really, it’s like a $20 investment).


2 pounds boneless, skinless chicken breasts

2 cans black beans, rinsed and drained (I use organic, but that’s a personal call for you)

3/4 cup low sodium salsa (you can make it fresh, but that would take more than 10 minutes)

onion powder

Ms. Dash seasoning of choice

1 pablano pepper (seeded and chopped)

Handful of cilantro (I chop mine roughly)

6 corn tortillas, sliced or chopped or just torn up

black pepper

1 can low-sodium non-GMO corn kernels (or you can strip them off the cob in like 2 minutes or less)


Cut chicken into chunks…throw EVERYTHING in the crock pot (no water please). Turn on high and go workout for a while :)

If you’re going to be gone ALL DAY, turn to 300 degrees and let it cook SLOW.


That’s it. Easy as can be and the family LOVED it. Leftovers keep great (always a plus for working moms). I serve with side salad just because it makes me feel good about myself :)

mexican chicken


Thirsty Thursday! PROTEIN

Some like it hot and some like it cold, but when it comes to protein there is no need to let it get old….did you see what I did there? So full of talent ;)

Adding protein into your diet in the form of powder is one of the most efficient ways to get the protein your muscles need without all the excess fat and calories. However, a scoop of protein in water can get a little boring. HERE are my 2 latest obsessions to go with whatever mood you may be in today:

Protein Coffee:

I could drink this ALL day as it makes my coffee super creamy. Plus, I don’t need to use any sweetener or cream (yeah, I dig that stuff) and it tastes better than any Starbucks. AND…it’s super simple.

Brew 1 cup coffee of choice and pour into shaker cup

Add in 1 scoop whey protein of choice (I am actually OBSESSED with BSN Syntha-6 blend in chocolate peanut butter right now)

Shake the heck out of it

Pour back into your mug and add a little hot water

Sip while reading up on the latest research! Oh, wait that may just be me…sip while doing what you do best!

Protein Ice Cream Dream:

This is great for post-workout on a super hot day, OR for you weirdos who enjoy ice cream on cold nights :)

6 oz low-sugar almond milk

4 oz non-fat Greek yogurt

1 scoop casein protein (again, I am obsessed with BSN Syntha-6 blend in peanut butter cookie for this one)

1 tablespoon all natural peanut or almond butter

1 zucchini, peeled and chopped (yeah, just do it)

Mix it all in a blender

Transfer to your ice cream machine and let it whirl around for about 15 minutes.

Don’t have an ice cream machine?

Place it in a tight closing container and put it in the freezer for a couple of hours.

YUM! BTW, this is 2 servings….or 1 on leg day :)

So, there’s 2 ways to get your muscle on without the BULK you don’t want. Remember, eat clean, keep your proteins lean, and train mean….then return the favor by being kind to others!

Peace, Love and Lunges,


After 2

Healthy Indulgence: Chocolate Truffles

We all know that chocolate gets  bad rep just because it’s so good right? Chocolate doesn’t have to ruin your attempts at health. As a matter of fact, THESE chocolate truffles will propel you to good health, one delicious bite at a time.


You need a big bowl! Take your jewelry off and prepare to get nasty….hey, it’s for chocolate :)

1 cup whole grain minute oats

1 cup PB2 (or Just Good Stuff). You can find it online here.

1 cup unsweetened applesauce

1/4 cup natural peanut butter OR almond butter if you prefer

1 scoop Chocolate Shakeology

8 squares dove dark chocolate

about 1/4 cup almond or cow’s milk (I use almond)


Um, wash your hands please….

OK, NOW you dive in with 2 hands. Squeeze, squish and tell your family there is no way you can help them right now because you’re covered in chocolate…legitimate excuse.

Once ingredients are combined (but not over worked) form into whatever sized truffles your heart desires. Mine are HUGE, cause that’s how I roll.

Wash your hands again. OR you can sit on the couch and nibble the paste off your hands for a few minutes.

In a small saucepan, melt chocolate over LOW heat (who would want to waste chocolate by burning it?) then add in milk to your desired consistency.

Let the melted chocolate cool a bit, just to where you can stick your finger in without burning yourself.

Roll truffles in chocolate and place on plate with light spritz of non-stick spray.

Now, you may have chocolate sauce left over and you may do what you like…I chose to pour it over the truffles.

Chocolate Truffles

Pop it in the freezer for about 20 minutes, then ENJOY! 3 of these gives you about 200 cals of whole foods energy, craving buster deliciousness without the sugar, AND a FULL SERVING of fruits and vegetables for your day…in a truffle people! Genius :)

Let’s discuss the common excuses (OH…I meant questions) with the shake:

Can I just use any protein powder?

NO. Shakeology is not a protein powder. It is a nutritional power house with protein in it. You cannot cook with it or it will break down all the good stuff you’re trying to get in.

Why does it cost so much?

The ingredients are not cheap to get, nor are they cheap to harvest. We try to keep it super natural as Shakeology was invented to offset the horrible diets we have (don’t deny it, you know you still sneak your kids fries).

What if I don’t like it?

Send it back! Shako comes with a BOTTOM OF THE BAG guarantee, so you’re covered.

How can I make the bag last longer?

Read the recipe above. I made 12 HUGE truffles with only 1 scoop of shako. Money saver right there :)

Until next time,


It’s the SUPER BOWL Baby!


So, I totally understand that every year many Americans gather around their television screen to watch seasoned athletes fight it out for one of the highest honors in sports. The problem is that we sit and watch while they actually DO. Not only are we on our rear end defenses most of the game, but we spend several hours stuffing our mouths with tasty, yet coronary-inducing treats. What to do, what to do???

The Solution: Enjoy the game, but make small tweaks to the menu to lighten the load of fats and increase nutrient density. In short…make healthier eats.

Your Game Day Menu

Turkey Sliders

1 pound lean ground turkey breast (you can use ground bison if preferred)

1 whole egg

2 ribs chopped celery

1 chopped poblano

1/3 chopped onion

2 teaspoons (or to taste) Ms. Dash Southwest Chipotle seasoning mix

2 tablespoons ground flax seed

small whole grain buns (found at Whole Foods) OR simply use romaine or bib lettuce, or make them small enough to eat along or stack between sweet potato slices :)

Preheat oven to 400 degrees

Put everything in a bowl and mix just until combined.

Form small patties that fit neatly into the palm of your hand. Place on baking sheet or indoor grill.

Cook until done (usually about 20-25 mins)


Sweet Potato Chips

4-5 large sweet potatoes, washed and sliced thin

1 tablespoon olive oil

1-2 teaspoons sea salt

dash of black pepper

Toss together in LARGE bowl, then spread out on baking sheet

Bake on 450 degree oven for 15 minutes, toss and bake for another 10-12 minutes, until potatoes are cooked through.



3-4 large avocados

1 plum tomato, diced

1 teaspoon sea salt

2 green onions, chopped

juice of 1 lemon

juice of 1 lime

pinch of cayenne

pinch of Ms. Dash Southwest Chipotle (optional)

2 jalapenos, diced (seeded if you want less heat)

Put in bowl and mash just until combined. Serve with sliced cucumbers, gluten-free or whole grain crackers, OR all natural tortilla chips


Veggie Stack

1 cucumber, sliced

2 plum tomatoes, sliced

2 oz fresh mozzarella cheese, thinly sliced

Black or green olives

Sea Salt

Stack veggies, starting with cucumber, one on top of the other. Add any sliced veggies you want, but make them bite-sized. End with cheese and olive, then top with a sprinkle of salt.



Ranch Dip

Semi-clean version:

1 cup 2% plain Greek yogurt

1 cup non-fat ricotta cheese

juice of 1 lemon

1 packet of ranch dressing mix

Blend and serve with veggies, gluten-free or whole grain crackers, or natural tortilla chips

Even better version:

1 cup 2% plain Greek yogurt

1 cup non-fat ricotta cheese

juice of 1 lemon

1 teaspoon sea salt

1 teaspoon dill

1 teaspoon garlic powder

1 teaspoon onion powder

black pepper to taste

Blend and serve chilled.



1 can no salt added black beans

1 chicken breast, grilled

1 bag natural tortilla chips

1/2 bag all-natural shredded cheese

chili powder, cayenne and salsa to taste

Preheat oven to 350 degrees

Place 1 layer of tortilla chips in casserole dish

Top with chicken, beans, salsa and spice mixture (add jalapenos for more kick)

Sprinkle on 1/2 the cheese

Do another layer the same way.

Cook until cheese is bubbly and golden. Serve warm.


These are a few healthy options to add to your party.

Remember that portion control is key. Drink PLENTY of water! If you’re a beer drinker, opt for darker brews as they have more antioxidants and health benefits. Note, these health benefits begin to diminish after 2-3 beers. Skip the mixed drinks and head for red wine cut with cranberry or cherry juice. Leave the nasty cheese ball on the table. Literally. Leave it there for a few days and tell me if you would ever touch it again….

Keep it healthy! Monday is right after the Super Bowl people :)



Thirsty Thursday: Pumpkin Soup and Turkey Scramble

Fall is in the air! Are you lounging in sweats yet, or is that just me?

Regardless of your outerwear choices, Fall calls upon us to nourish our bodies with warm comfort foods. Most of the times, these foods are laden with fat and salt and sugar…hence the sweats ;)

You can avoid the holiday weight gain pitfall with some planning, prep and a few good recipes. Here are two comforting foods to get you started.

Pumpkin Soup

Unlike traditional pumpkin soup, this soup is dairy free and very low in fat and calories, however it packs a punch for nutrients to keep your skin glowing throughout the colder season. Bonus: it’s a cinch to make.


4-5 large carrots, washed and chopped

1 onion, chopped

2 sweet potatoes, skinned and chopped

2 cups low-sodium chicken stock

1 large can pumpkin puree (NOT pumpkin pie)

1-2 tablespoons coconut oil (EVOO can sub)

Spices of choice


Place large soup pot on low heat and add oil.

Add in onion and a pinch of salt, allow onion to turn translucent

Add in carrots and potatoes, cooking over medium-high heat until slightly done

Add chicken stock and bring to a boil

Boil for about 5-7 minutes, then add pumpkin, stir and add spices of choice: for sweeter soup, add nutmeg, ginger and a sprinkle of cinnamon. For more savory soup add garlic powder, pepper, chili powder and paprika.

Stir together well and cook another 5 minutes or until carrots are cooked through.

Dish the soup into a high-powered blender (I favor the Vitamix) and run on speed 3 for a minute or 2. This recipe makes about 16 servings (NO LIE!) so can it up and give it away or freeze it. Always serve warm.

Turkey Scramble

This recipe can be enjoyed in the soup above for extra protein OR even as a breakfast dish. Play around with your vegetables and seasonings to make it unique each time.


1 pound ground turkey breast meat

1 onion, chopped

3 garlic cloves, chopped

3 celery stalks, chopped

1 bell pepper, seeded and chopped

1 can chickpeas, rinsed and drained

1 tablespoon EVOO

Seasonings of choice


Place EVOO in large pan on medium heat and add onion, garlic, celery, pepper and a pinch of salt. Cook until the onions become translucent.

Add the chickpeas and cook until brown, then remove onion, garlic and chickpeas and ADD turkey. Play with your tastes here, but I love Ms. Dash for the sheer easiness of it. You can also add chili powder, red pepper flakes, black pepper and garlic powder for a chili-like taste with your soup.

Rule #1: PLAY WITH YOUR FOOD! Get to know what works best in your mouth and your kitchen. Take over your kitchen and don’t be afraid to make a mistake or 2. You’ll bounce back in no time.

Until next time….

Peace, love and lunges,


Cook turkey until no pink shows, then drain and rinse any remaining fat and oil. Return all to the pan and add seasonings.

Thirsty Thursday, The TUNA Matter

Tuna is a go to food for a lot of athletes and bodybuilding, figure, fitness and bikini competitors. Why? It packs a whollop of protein without all the calories. The problem I have found is that most people just don’t dig tuna. So, my friend Derek Charlebois from is here to save the day with tips on making tuna taste better :)

Tuna, Yuck!  How To Make Tuna Taste Better.

 Tuna fish. One gram of fat, no carbs, and about 20 grams of protein per serving is what makes tuna a wise choice for bodybuilders.

I’m sure we all know awesome nutritional value of tuna. One gram of fat, no  carbs, and about 20 grams of protein per serving makes tuna a wise choice for  bodybuilders, especially when dieting. But let’s face it, by itself, tuna  doesn’t taste too pleasant. There are ways to get around this though and  I’ve got a few recipes that will help without destroying the nutritional  status of tuna.

First Tip

My first tip would be to buy Starkist tuna in the flavor fresh pouch. The  reason for this is it is so much more convenient. You don’t have to get the  can opener out or pry the top off and your hands won’t smell like tuna from  draining the water.

Starkist tuna

Lemon Pepper Tuna ///

This is simple to make. Get out a pan. Spray with some no calorie  non-stick spray. Dump the tuna in the pan. Sprinkle with some lemon pepper  (You can buy this already premixed). Turn on the burner and let the tuna  cook. Stir the tuna periodically. Once the tuna is either warm, cooked, or  burnt, depending on how you like it, throw it on a plate and you’re ready to  rock and roll. You could also throw this in some tupperware and eat it  later. It still tastes good cold. The only thing this adds to the nutritional  value of tuna is a little sodium.

Worcestershire and Tuna /// (Cheese Optional)

Also simple to make. Get out a pan. Spray with some no calorie  non-stick spray. Dump the tuna in the pan. Pour some Worcestershire sauce on  the tuna, then begin to cook. Cook to desired texture, then eat. To add some  more flavor, you can throw a slice of cheese on this. When the tuna is done  cooking, turn the burner off, put the cheese on, cover the pan with a lid,  and let the cheese melt on the tuna. The Worcestershire only  adds about one gram of carbs to the nutritional total. The cheese, depending  on what kind, adds about 5 grams of protein, 2 carbs, and 0-10 grams of fat.

Tuna and Egg ///

Get out a pan. Spray with some no calorie non-stick spray. Dump the tuna  and egg in a bowl. Stir them together. Once mixed together, pour in the pan  and allow to cook. Once the egg is totally cooked, add pepper and salt, if  wanted, and eat. Add cheese to add taste to this combo. The  egg adds, 5 grams of fat, 8 grams of protein, and 1 of carbohydrates.

Quick Tuna Toppings ///

I’m sure we all know the awesome nutritional value of tuna. One gram of fat, no  carbs, and about 20 grams of protein per serving makes tuna a wise choice for  bodybuilders, especially when dieting. But let’s face it, by itself, tuna  doesn’t taste too pleasant. There are ways to get around this though and  I’ve got a few recipes that will help without destroying the nutritional  status of tuna.


For Those Not Carb Conscious ///

Tuna Melt: Prepared just like a Grilled Cheese, but with the additional of  tuna.

Tuna Spaghetti: Just throw tuna in with your favorite noodles and pasta  sauce.

Tuna Taco: Try putting your tuna in a burrito with cheese, taco sauce, and  your other favorite Mexican toppings.

Let’s face it, tuna may not be the best tasting protein source, but with the  right recipe, it can be.

Salsa: Not my personal favorite, but tasty. Mustard: You gotta do, what you gotta do.


More to know more about Derek? Click HERE.

Have a healthy day!


The Ultimate Flat Belly Drink

Most belly bloat is due to a lack of digestive enzymes and belly fat burning acids in the stomach. This is one of my favorite drinks for flattening the abs and keeping the skin healthy, hydrated and tight.

Sip this belly trimming drink as often as you like, particularly upon waking and before bed. If you suffer bloating post meals, try this drink as a post meal tummy tamer.

Flat Belly Tea

In a tall coffee mug:

2 Tablespoons raw apple cider vinegar (you can usually find this at grocers or a health food store. RAW is important!)

1 tablespoon raw/local honey (raw honey actually helps with belly bloat. If you can’t get any, try local honey for help with allergens)

1 teaspoon cinnamon

Pour hot water and stir

If you need it less strong, consider using a larger cup and adding more water. If the ACV bothers you at first, drop it down to 1 TBSP as you build your taste up.

Sip this drink at least 2-3 times per day for the next 3-4 weeks and note the changes!

Have a healthy day!