Throwback Thursday: The Nutrition Project

National Nutrition Month: Weight Gain Issues

We’re going strong for National Nutrition Month!

Keep your eye on the prize and don’t let a little bit of weight gain get you down. Learn the basics and you’ll succeed every time!


National Nutrition Month: Tough Love Tuesday…the real TRUTH

Tough Love Tuesday revisited!!!! Nutrition focus, thanks to National Nutrition Month :)

Need a little more help?

SIGN UP FOR NUTRITION BOOTCAMP! It starts April 7th and will run for 6 weeks in the comfort of your own home. Sign up HERE via email:


National Nutrition Month: Nutrition for Weight Loss


I love videos! So entertaining right?

Tough Love Tuesday is making a comeback on Friday to help you reach your weight loss goals.

Stay healthy,



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


National Nutrition Month: ALL about Calories

Today’s video explains what calories are and how to make them work to your advantage.

For extra help with your nutrition check out the NUTRITION tab.

National Nutriton Month: Nutrition Label Reading

Who ARE those cute blondes?!?! :)

Fear not, it’s just my daughter and me from a couple of years ago. Label reading hasn’t changed, so get up to date on your most powerful health tool.

Need help with your nutrition? Click on the NUTRITION tab to see how I can help YOU :)


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!






Weight Loss Tutorial: Calories VS Portions

Hey guys!

I’m filming a series of weight loss tutorials and have been taking on questions from the world of losing weight. Feel free to comment with any questions YOU have and keep your eyes open for more videos!

Top Fit Tips for Reaching YOUR Goals

Happy Monday!

I hope everybody had a great weekend and is looking forward to a fit and healthy week :)

Monday is usually synonymous with starting anew: we start new diet, workout programs, lifestyle changes, etc. First off, you really don’t have to start over every Monday! If you find yourself seeking some lasting lifestyle changes, here are a few tried and true tricks to kick it into gear:

  1. PLAN AHEAD. How many times have you heard me say this? It’s only because it’s true. Take the time each weekend (it takes about 3-5 minutes) and plan out your workouts and meals. This way, you have them set. If you say “I’m going to try…” life will get in the way. If you make a date to workout, it will get done. Why? We all love to mark things off the to-do list. :)
  2. Set your workout clothes out the night before. Nobody wants to dig through their bundle of clothes each morning. Inevitably, your alarm will go off late or the kids will need a ride and those clothes will have to wait. So, set your clothes out the night before so you are ready for ALL the day may bring.
  3. Put your workout shoes in your way. Place your shoes where you’ll literally trip over them. This sounds silly, but it’s a great trick to get moving. Those shoes will taunt you until you get up and get it.
  4. Place reminders around the house. My half marathon training schedule hangs over my coffee pot. I put it there because it is a prominent place in my kitchen and I see it all day. This is where determination and dedication are grown into habit.
  5. Set reminders on your phone. Set a reminder every hour for drinking your water and set one once a day for your workout. It will get on your nerves, but it WILL change your daily habits.
  6. NEVER, and I mean never, underestimate a great playlist! Good music will get you up for and through any workout. I have a few songs that rotate freely, but right now I am really digging songs by Lacrae, Toby Mac, Britt Nicole, Newsboys, Third Day, Chris Tomlin, Saul Williams and of course, all my 80′s classics! LOL
  7. Pack your food the night before. You won’t have time in the morning and good intentions will not make time move faster. Pack the night before and feel better about yourself in the morning.
  8. Have snacks on hand at all times. Almonds can stay sealed in your car for a while and are great in a pinch, like traffic. You can also keep sliced veggies in your purse (just remember to take them out if you haven’t eaten them!) and THIS is where protein bars, or cereal bars such as Kashi, are a huge help. Think like a boy scout and always be prepared.
  9. Slash calories by ordering a-la-cart at lunch. Pre-prepared meals at common fast food places usually have the cheapest and less nutritious foods. Order your chicken and a side salad. Nix the bread from the sandwich and have them cut the chicken into the salad. As long as you ask nicely, most places are happy to comply.
  10. Keep your goals handy. PLace your goals where you can see them. In your house, in your car, on your back porch, etc. Make sure you are clear with your goals and that you have set SMART ones. Whether you want to drop 20 pounds or cut 20 second off your run time, YOU CAN DO IT if you put in the work on a consistent basis.

I hope these 10 tips get you started towards better health and wellness TODAY!

Until next time, have a healthy day :)