Thursday, January 31, 2019


Bring on the weekend with these Peanut Butter Crumble Muffins! Packed with protein and whole grains, its a combo even your pickiest eater will approve!

Monday, January 28, 2019


Similar to our previous “weekly exercise”, we will begin positioned on the floor.  We are engaging our core (abs), lower body and upper body today.  Plank work is a great full body exercise.  It takes time to build the muscles to sustain this position for a given time. You’ll be surprised the improvement you’ll make if you commit to 5 days (10 min each day).  You will feel the improvement and lasting impact that results. 

Feel free to incorporate other weeks exercises into your weekly routine.  The purpose of these weekly exercise challenges, is to improve your fitness knowledge and form alignment for decreased injuries and increased results.  The more practice the better your results will be! 

Proper Form: Lie on your right side with your knees straight.  Prop your upper body on your right elbow and forearm, which should be directly below your right shoulder.  Place your left hand on your left hip.  Squeeze your core, (think belly button to spine) this engages your core and straightens your back, continue this engagement for the entire duration of this exercise. While breathing normally, raise your hips until your body forms a straight line from your ankles to your shoulders. With your core tight, hold this position for 30 seconds (or as long as possible). Roll onto your other side and repeat.  Rest and repeat exercise until your 10 min goal is achieved.

Muscles Impacted: Muscles involved in this position: abdominal muscles, external and internal obliques, glutes (butt), quadriceps (thigh), hamstrings, shoulders and arms.

Saturday, January 26, 2019


Broccoli has many nutrients and provided many benefits to your body.  It contains high amounts of Vitamin K, Vitamin C, Folate, Potassium and natural fiber.  Fiber prevents constipation, and helps maintain a healthy digestive tract. Which can lower the risk of colon cancer.  With this wide array of benefits consider adding broccoli into your weekly menu.  Here is a great broccoli soup recipe from Try incorporating broccoli into your main dish and get a healthy boost or nutrients.

Tuesday, January 22, 2019


I hope everyone had a fabulous holiday yesterday! Lets jump into this weeks' exercise of the week, which is: Hip Raises.

Proper form: Lie on your back, with your knees bent and your feet flat on the floor.  Place your arms out to your sides at a 45-degree angle, with your palms facing up.  Now try to make your tummy as skinny as possible and hold it there (think belly button to spine), this engages your core and keeps it tight.  Breath normally throughout this exercise.  Keep your core tight and squeeze your glutes (butt) and raise your hips so your body forms a straight line from your shoulders to your knees.  Pause for 5 seconds - squeezing your glutes tightly the entire time - then lower your body back to the starting position.  Do 15-20 repetitions, rest and repeat.

Muscles Impacted: Hip raises builds strength and stability in the hips.  The movement also increases strength in the core, glutes, calves, and hamstrings.   Your glutes (butt) are your largest lower body muscle and are essential to all lower body movements and fat burning.

Wednesday, January 16, 2019


Quick and easy black-eyed peas, loaded with fiber and protein; making them a great addition to any side, snack or meal!  


4 slices Turkey Bacon (chopped)
5 1/2 cups Black-Eyed Peas, frozen (about 2 lbs)
2 cups Water
1/4 tsp Black Pepper
1 TBL Sugar

1. Place a pot over med high heat and cook bacon 3-4 min.
2. Add the rest of the ingredients and bring to a boil.
3. Reduce heat to simmer and allow to cook until the peas are tender, about 30 min.
4. Serve hot. ENOY!

Sunday, January 13, 2019


Hopefully last week you perfected the form of body-weight squats.  This week we'll give those legs a break and focus on toning those arms.  This weeks' exercise of the week is; Incline Push-ups. 

Proper form: Assume a plank position, but place your hands on a raised surface- such as a box, bench, ottoman, a step, or chair- instead of the floor.  Keep your hands under your shoulders and a little further than shoulder width apart. Your body should form a straight line from your ankles to your head (1st image above).  Keeping your body stiff, lower your body until your upper arms dip below your elbows.  Pause, and then push yourself back to the stating position as quickly as possible (2nd image above). 
**The higher the surface on which you place your hands, the easier the exercise becomes - you can even lean against a wall if you need.) 
**If the incline push-up is too easy, do it the old-fashioned way, with your hands on the floor. 
Do 12-15 repetitions, rest and repeat. 
Muscles Impacted: A typical push-up works your chest, shoulders, triceps and back muscles.  However, with the inclined position your lower chest and back muscles are activated and receive the most attention.

Wednesday, January 9, 2019


Soup season is upon us!  Weeks in, I seem to get stuck in a boring soup rut.  This is a fabulous Chicken Noodle Soup rendition, with lower carbs and calories. Chicken “ Zoodle" Soup is sure to make it’s way into your seasonal soup rotation.

Chicken Zoodle Soup

2 TBL Olive Oil
1 cup Diced Onions
1 cup Diced Celery
3 cloves Minced Garlic
5 (14.5 ounce) cans Low-Sodium Chicken Broth
1 cup Sliced Carrots
3/4 lb Cooked Chicken Breast (cut into cubes)
1 tsp Italian Seasoning (OR 1/2 tsp oregano+1/2 tsp basil)
salt and black pepper to taste
3 zucchini squash, cup into ‘noodles’ using a spiral slicer or veggie peeler. (spiral slicer can be purchased online for under $10🙌)

1. Heat olive oil in a large pot over medium-high heat. Sauté onion, celery, and garlic in hot oil until just tender (about 5 min).
2. Pour chicken broth into the pot; add carrots, (cooked) chicken, and spices.  Bring the broth to a boil, reduce heat  to medium-low, and simmer mixture until the vegetables are tender, about 20 min.
3. Divide the zucchini ‘noodles’ between 6 soup bowls and ladle broth mixture over the ‘noodles’.
***For more tender zoodles, add to broth and simmer for 3-5 min before serving.

Nutrition Facts: (6 servings)
Per serving: 208 calories; 9.5 g fat; 8.9 g carbs; 21.6 g protein

Monday, January 7, 2019


Sometimes beginning a workout program can be overwhelming.  There are many exercises that can be done at home, without equipment and on your own time.  With a little guidance, you can see and feel the results of exercise from the comfort of your own home.  You can get an ample amount of fitness education online and from other sources. Fitness education can increase your confidence in exercise and fitness, and help you prevent bodily injury.  

Give this weekly exercise a try, and focus on it this week.  If you do this weekly exercise for 10 min, 3 times a week you will have exercised 1,564 minutes by the end of this year! 10 min? 3X a week? You can do that! 

I promise you’ll feel and see results in your emotional, mental and physical wellness this year. You will also increase your understanding of exercises, proper form and see how attainable fitness success really is, at your own home, on your own time, and your own results! 

WEEK 1: Body Weight Squat
Proper Form: Stand as tall as you can with your feet spread slightly wider than shoulder-width apart.  Hold your arms straight out in front of your body at shoulder level, so that your arms are parallel to the floor.  
Keep your torso as upright as you can for the entire movement, with your lower back slightly arched.  Squeeze your abs (think of pulling your belly button to your spine) and lower your body as far as you can by pushing your hips back and bending your knees. (Keep your weight in your heels.)  Pause, then push yourself back to the starting position. Do this 15-20 times, rest and repeat.

Muscles Impacted:  This exercise works your gluteus (butt) AND quads (thighs) AND arms.  This compound movement also works your hips, hamstrings, calves, back and core.

Thursday, January 3, 2019


Eating healthy doesn’t need to break the bank.  In fact eating healthy can be done easily, and on a tight budget.  
Here are 15 nutritious foods under $2.00!

1. Brown Rice- Great for side dishes, rice salads, fried rice, casseroles, soups and stews.

serving size 1/2 cup cooked rice 
(170 calories)
Price per serving- approx. $0.18 (Package approx. $1.89)

2. Whole-Wheat or Multigrain Pasta- Great for hot and cold pasta dishes.
Serving size- approx. 1 cup cooked pasta (200 calories)
Price per serving- approx. $0.24 (Package approx. $2.00)

3. 100% Whole Wheat Bread- Great for hot and cold sandwiches, garlic toast, and side dish.
Serving size- 1-2 slices (approx. 120 calories)
Price per serving- $0.20 (package approx. $1.99 on sale)

4. Nonfat Greek Yogurt - Great for a quick snack, parfaits and smoothies.
Serving size- 1 cup (approx. 150 calories)
Price per serving- approx. $0.89

5. Old-Fashioned Oats- Great for hot cereal, granola, crumb toppings and muffins.
Serving size- 1/2 cup (150 calories)
Price per serving- approx. $0.13 (Package approx. $1.99)

6. Frozen Vegetables- Great for side dishes, casseroles and stews.
Serving size- 1 cup (approx. 82 calories)
Price per serving- approx. $0.25 (Package approx. $1.89)

7. Sweet Potato- Great for baked potatoes, baked french fries, breakfast potatoes, salads, casseroles and stews.
Serving size- 1 medium potato (approx. 114 calories)
Price per serving- $0.60 
8. Fresh Bagged Spinach- Great for quick salads, egg dishes, casseroles, omelets, soups and stews.
Serving size- 4 cups (main dish) (20 calories)
Price per serving- approx. $0.70 (under $2.00 for package on sale)

9. Canned Beans- Great for burritos, nachos, dips, enchiladas, meat replacement, tacos or quick side dishes.
Serving size- 1/2 cup (140 calories)
Price per serving- approx. $0.30 (approx. $0.90 per can) 

10. Canned Tuna Fish - Great for sandwiches, casseroles, salads and served with crackers.
Serving size- 3 oz. (1/2 can) (60 calories)
Price per serving- $0.55 (approx. $1.10 per can)

11. Canned or Jarred Marinara Sauce - Great for pasta dishes, pizza, casseroles, appetizers, italian sandwiches and stews.
Serving size- 1/2 cup (90 calories)
Price per serving- approx. $0.28 (bottle approx. $1.89)

12. Whole-Wheat Pita Bread- Great for making pizzas, flatbread, hot or cold sandwiches.
Serving size- 1 pocket (140 calories)
Price per serving- approx. $0.55 

13. Egg- Great for breakfast, snacks, omelet, quiches, and casseroles.
Serving size - 1 egg (78 calories) 
Price per serving- (approx. $0.16) (1 dozen approx. $1.92)

14. Frozen Edamame (soybeans)- great for snacks, appetizers, side dishes, added to fried rice, stews and casseroles.
Serving size- 1/2 cup shelled edamame, (90 calories)
Price per serving- approx. $0.56

15. Dried Lentils- Great for casseroles, salads, stews, soups and more.
Serving size- 1/4 cup dried lentils (120 calories)
Price per serving- $0.10

Incorporate these nutritious, inexpensive food items into your meals for a healthy nutrient packed menu your family will all benefit from!

Wednesday, January 2, 2019


If your new years goal is to eat healthy, watch your weight or even loose weight, consider giving your snack intake some attention. 

The best way to snack, is to snack mindfully.  Meaning, to make your snacks serve a purpose, use snacks to achieve your recommended nutrient intake for the day.  If you don’t like fruit with your meals, consider snacking on an apple, orange or handful of grapes.  Protein intake low for the day? Grab a handful of almonds, pumpkin seeds or TBL of peanut butter.  

Did you know over eating only 100 calories a day (an average slice of bread) will result in gaining 10 pounds in 1 year.  Most Americans eat hundreds of additional calories a day, causing drastic weight gain each year.

Decrease your daily calorie intake, and pay attention to your snacking choices.  Consider making some of these simple, nutritious snack swaps. 

Making your snacks mindful will increase your nutrient intake, decrease your calorie intake and up your weight loss and health for 2019!