Bikini Body Daily Meal Plan

It’s Thirsty Thursday!

Welcome to your day in the life of a bikini body meal plan :)

Now, not everybody reading this is planning on donning a bikini and I totally understand that! This meal plan is a staple in my home to keep me ready for trips and pictures. It is designed to keep the belly flat, skin tight and complexion glowing. Throw away the old calorie counter and just focus on the nutrients! You’ll be glad you did :)

There are a couple of high-tech kitchen gadgets I do LOVE: a Vitamix and a juicer. If you do not own either, I’ll give you options. Pretty much EVERYBODY has a blender, so make use of it!

Upon waking (for me that’s about 4:30 a.m.): 1 mug hot water with the juice of 1 lemon

First Breakfast (we’re speaking hobbit now): Get GLOwing Juice

Turn your juicer on and start dropping them in! If you use a blender, simply blend and strain. If you don’t have either, have 3 celery stalks, 1 small apple or pear


  • about 1 cup spinach
  • 3 celery stalks, washed and chopped
  • 4-5 carrots, washed and chopped
  • 1 small tart green apple, cored and chopped
  • 1 lemon, peeled
  • Fresh ginger, peeled. I use about 2 inches which is strong
  • 1 kiwi, washed and chopped, skin on
  • 1 cucumber, washed and chopped
  • Optional: wheat grass

Run it through and pour over ice if desired.

Second Breakfast (this is usually about 7:30)

Avocado Toast:

Toast 1 piece Ezekiel bread OR whole grain bread of choice. I use Vegannaise (instead of mayo since it’s whole foods based). Spread that on top and top with 1/2 sliced avocado. Sprinkle with sea salt and pepper to taste.

Don’t say no to healthy fats! You need these for tight, clear skin. Steer clear of mayo and if you want you can omit the spread altogether or use low-fat Greek yogurt.

Lunch. My favorite protein packed humus and salmon salad

  • 1-2 cups arugula (or greens of choice. I like the spice in these)
  • 1 tablespoon humus
  • juice of 1 lemon
  • 5 ounces salmon (I do use canned salmon a lot for this one)
  • veggies of choice: cucumber, tomato, cabbage, squash, etc. Make it colorful!

Place ALL ingredients in large bowl and toss. Honestly, the sheer size of this salad is enough for 2 people, but I polish it off by myself :)

Snack Time Smoothie. Mango, Kale Miracle Shake

  • Flesh of 1 ripe mango, peeled
  • 2 celery stalks
  • 1 handful spinach
  • 3-4 kale, leaves removed from ribs
  • 1/2 banana
  • 6-8 ounces water OR coconut milk for creamier texture

Blend all ingredients together and add ice/water to suit your texture. If you’re seeking extra protein and calories (for a heavy training day perhaps) add some yogurt.

DINNER. Stir Fry Quinoa and Veggies

I do prepare my quinoa in advance in the rice cooker, but you can cook it on the stove top in about 20 minutes.

In a large frying pan:

  • 2-3 tablespoons coconut oil, unrefined
  • 1/2 to 1 whole onion, chopped
  • 2 cups cooked quinoa
  • veggies of choice. I use frozen veggies that contain peppers, yellow and orange carrots, green beans, etc.

Once coconut oil melts, add onion and let simmer until almost clear. Then add quinoa and veggies and cook through. If you need more protein, add chickpeas to the oil/onion mix and brown. Delicious!

That’s my day of good eats. The foods have all the nutrients needed to keep the abs flat and the skin tight and clear. Not to mention the fact that the healthy fats help improve brain function.

Keep it clean, keep it lean and have a healthy day!


Finding My Happy Space

Happy Hump Day!

This morning I was able to spend some time in one of my favorite places in the house: my kitchen.

While some won’t think this odd at all, I must confess that I times I disregard my love for the kitchen. Sometimes I simply don’t want to enter it for fear of dirty dishes and big messes. Can any other moms and dads relate here?

The kitchen has always been a vital part of my life. On weekends, my mom could often be found in the kitchen making a true southern breakfast, complete with biscuits, eggs, pancakes AND bacon! I also remember baking chocolate chip cookies in the kitchen and learning the bare (EXTREMELY bare!) basics of baking. The kitchen has always signified a place of nurturing. Unfortunately, as I embarked upon my weight loss journey, my love for  the kitchen dimmed.

My second confession today is that I love food! I really do :) I love crisp, fresh salads and rich, creamy soups just the same. And I can get really excited over  a well cooked hamburger too! Food has seemingly always been a passion for me, so it’s natural that I became a nutritionist. The funny thing is that with my emotional roller coaster with food, I haven’t begun to utilize my nutritionist skills until recently. Here is the very basic thing you need to understand about food: IT WAS MADE TO BE ENJOYED.

You read that right! When did food become the enemy? Ahem…..somewhere in the early 80′s when “diet gurus” starting butting in and telling us what to eat. Have you noticed something? The DIET industry is BOOMING…and so are our waistlines and worse, disease. Coincidence? Well, that’s another post entirely and it is coming :) Food is not your enemy and your enjoyment of food needn’t be martyred to lose weight. In fact, if we would learn to relax and nourish our bodies with what they need (NOBODY needs a Big Mac and fries people), then the body is more complying with letting go of unwanted weight. I speak the truth!

So, I have made a shift from killing my body in the gym to pouring my heart out in the kitchen. My husband and kids LOVE when these moments come around! My intent is to spend time in my happy space every day, preparing meals that nourish us from the inside out. So, that’s all great, but what’s in it for you right? Well, I’ll be sharing my happy space journey with you. I’ll let you in on all the happenings, including the kitchen updates and new gadgets. I just got a Vitamix (OBSESSED!) and I’m in desperate need of picking a color for the kitchen walls. All of it, from recipe remakes to failures to videos on how to ensure you shop your store smart, stock your pantry with confidence, travel light (intestinally speaking) and even make your own dressings and kimchi (oh yes, YOU can do this!).

Why am I doing this? Every good nutritionist (the GOOD ones!) have periods of self experimentation. This ensures that what is being recommended actually works. Through years of research, I have noticed the one common denominator for those seeking help to lose weight or overcome illness is this: FOOD. It’s not that our bodies are just lazy, our food isn’t working FOR us. Actually, over the past couple of decades our food has begun working against us. Any kind of workout will help most people feel better IF they are feeding themselves well. My intention is to make that possible. Eating healthful is not impossible, no matter your career choice or current life situations. Come along for the ride and get ready for vibrant health, renewed energy and all the weight loss your body needs.

From our kitchen to yours,

kitchen help




The Essential Tight Skin Diet Smoothie

Good Monday Morning!

So, you know that I am a big fan of the kitchen right? I love to play around and come up with clean recipes and tasty treats, but these won’t do me a lot of good unless they fuel my body and help propel me towards my goals. So, I wanted to share with you a Tight Skin Diet staple for my mornings. Yep, I blend this beauty up and drink it every single morning. It’s great for those of you who are dealing with weight loss plateaus as well as skin issues. The nutrition in this smoothies gives you 5-7 servings of your fruits and veggies for the day! You read that right. And it’s great for all you veggie haters out there (you know who you are!). The fruit is what you taste and I’ll even give you some tips to make it more palatable if need be. I drink an ENTIRE blenderful every day and it has even replaced my daily multi-vitamin. This shake is great if you’re just starting out on whole foods or trying to incorporate some more veggies into your diet. It helps increase fat burning, decrease free radicals and amp up that healthy skin glow. Think of it as your beauty shake, from the inside out. :)

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8 oz pure, clean water

1/4 cup low-fat yogurt, plain

1 handful spinach

3 romaine lettuce leaves

2 celery stalks

1 small green apple

1 small green pear

1 banana

1/4-1/2 small avocado

2 carrots (I suggest these ONLY if you have a Vitamix or high-powered blender)

small handful of berries (I usually use blueberries as they are a TSD staple)

Ice to desired consistency

Stevia or raw honey to taste if necessary

If you are the happy owner of a Vitamix, throw it all in and blend on high. If you another blender, start with the water and cruciferous veggies (spinach, lettuce, celery) then add the fruits with the avocado and banana being last. Make sure all fruits and veggies are washed!

Like I said before, this is a big blender full and I personally drink the whole thing every morning :)

If you aren’t in the mood, I suggest placing the rest in a jar with a tight-fitting lid and place in the fridge. It will stay fresh for up to 48 hours after making it. You can feel free to drink some in the morning as well as the afternoon if you like and play around with your fruits and veggies! Be playful in the kitchen. Some fruits/veggies to try:

  • Swiss Chard
  • Kale
  • Mint leaves (a little goes a LONG way)
  • Parsley
  • Cilantro
  • Tomatoes
  • Melons
  • Mango
  • Pineapple
  • Papaya
  • Kiwi

There really isn’t an end. Pineapple has a stronger flavor and can mask veggie taste if you desire that, although growing up and getting over it is another option for you ;)

Be adventurous in your own kitchen! Don’t have time to whip this up every morning? Do it at night and have your jar ready to go as you walk out the door.

It takes me less than 4 minutes from fridge to cup for this bad boy and I reap the benefits of going green daily.

Let me know what you come up with!




Soups, Salads and Smoothies: Your Key Ingredients to Sure Fire Success

Let’s face it, we all see to have a season when weight loss is easy and a season when it seems impossible. Usually the easy part comes because we are focused on a new training program or when we have hired some help to point us on the right path. I have found a fool-proof plan to boost my own personal weight loss in just 7 days. Call it the 7 day diet if that floats your boat :) but really it’s just a way to give my system a break.

You see, when you are always eating some form of processed foods, the body will start to become sluggish until the metabolism is almost at a stand still. I know, I know, you eat clean right? Well, here are some examples of food that can cause the body to build up metabolism slowing toxins when consumed regularly:

  • Chips
  • Crackers
  • Bread
  • White rice/pastas
  • Whey protein shakes ( I know! I love them too)
  • Protein bars
  • Candy
  • Too many starchy veggies (potatoes)
  • Dairy (cheese, milk, creamer, ice cream)
  • Soy
  • Red Meat
  • Fatty Meats

Ok, so what is left to eat right??? There’s PLENTY if you know what you are doing.

My eating plan during these 7 days is pretty basic. I generally have a whole foods smoothie for breakfast, a large salad and fish for lunch, and a soup for dinner. I try to stick to mostly veggies for snack :)

What is a whole foods smoothie? Well, I don’t use any powders really. If I find myself severely lacking in energy (which usually doesn’t happen) then Shakeology would be the only supplemental food source I would let in the diet. My go-to whole foods smoothie looks like this:

  • 1 cup coconut/almond blend milk, plain with no sweeteners
  • 1/2 cup 2% Greek Yogurt
  • 1/2 banana
  • handful of berries
  • handful of spinach
  • 1 tsp ground flax-seed
  • 1 tsp ground chai seeds
  • 1/8 avocado (OK, I lie….it’s more like 1/4 or more!)
  • Blend all in blender, add water to make thinner, ice to make thicker

Lunchtime salads call for something filling. My latest obsession is the rubbed kale salad:

  • 2 cups trimmed kale greens
  • 1 tbsp + extra virgin olive oil
  • 1 tbsp local honey
  • juice of 1 lemon
  • pinch of sea salt
  • diced fresh rosemary
  • place washed greens in bowl and massage them with olive oil (your skin will feel FABULOUS afterwards), set aside for 20-30 mins or make ahead of time. Add lemon juice, sea salt, rosemary and honey, stir and serve with fish of choice. NOTE: if you don’t dig fish, feel free to serve with some chicken or even eggs.

Dinnertime Soup:

  • 5-6 boneless, skinless chicken breasts (or 1 whole chicken)
  • water to cover
  • 5-6 celery stalks, washed and chopped
  • garlic cloves, minced (as many as you can handle)
  • 1 small red onion, chopped
  • 1 tbsp coconut oil or olive oil
  • 2 cups small mushrooms, washed
  • 6 carrots, washed and chopped
  • Cook chicken in water, bringing to a boil, then covering and letting it sit in the hot water for 1 hour.
  • Pull chicken out, reserve broth
  • In the same pan (broth reserved in another bowl) pour in olive oil, onion, garlic and mushroom. Cook down until onion is transparent.
  • Add in celery and carrots, cook until just barely tender
  • Add broth back in, then add chopped chicken.
  • Bring to a boil then cook on low simmer for 20-30 minutes
  • Should make 10-12 full bowl servings

Keep your snacks in the veggie variety to help leave the weight behind. They do not need to be raw veggies all the time, as you can cook them so they are easier on the belly.


Embark on your 7 day journey to slim and get ready for major energy and wellbeing!




BONUS!!!! Skinny Water is great for getting your H2O in and beating bloat. In a large pitcher add a handful of sliced cucumber, some mixed berries and 1 lemon and 1 orange (ALL washed and sliced). Pour filtered water over and let it sit in the fridge overnight. By morning you have fruit flavored goodness waiting to brighten your skin and tighten your waistline!






Mini Carrot Cakes

I know it is past Easter BUT…you can enjoy these sweet treats anytime :)


1 cup ground oatmeal

1/2 cup unbleached, all-purpose, gluten-free flower (you can find this in the health food section of your store)

1 TBSP baking powder

1/2 salt

1 TBSP ground cinnamon

1/2 tsp ground nutmeg

1/2 tsp ground ginger

1/2 cup succunat or coconut sugar (natural sweetener will do)

1 full cup egg white only ( I use egg beaters whites) beaten until frothy

4 grated carrots

1 TBSP melted coconut oil (unprocessed)

1/2 cup unsweetened apple sauce


Preheat oven to 350 degrees.

Mix dry ingredients (sans sugar) in a large bowl and wet ingredients (+sugar) in smaller bowl.

Gently mix wet into dry ingredients just until moist.

I use an ice cream scoop to dish mixture evenly into lined (or oiled/sprayed) muffin tins.

Bake for 20-22 minutes or until center is done.

These are around 70 calories a piece and actually low in carbs and fats with the ratios being about 60/30/10 (in percentage from carbs, proteins, fats)

Eat them warm with a hot cup of cinnamon tea and enjoy!