Category Archives: Nutrition

Ch-Ch-Ch-Chia Seed Pudding

Here is an easy chocolaty dessert recipe I found two nights ago. I immediately made it since I happened to already have all of the ingredients. I was pleasantly surprised with the outcome and thought it was certainly worth sharing, especially to anyone trying to eat healthy, with a sweet-tooth:

                  • Ingredients:
                  • Chia Seeds
                  • Cocoa Powder
                  • Almond Milk (I use unsweetened vanilla)
                  • Cinnamon
                  • Honey


Take 1/4 cup chia seeds, 3 tbs raw cocoa powder, a little less than 1 cup almond milk, a dash of cinnamon and honey, mix all ingredients in a bowl, place it in the refrigerator and let thicken. DONE! It’s that easy, enjoy!

Side notes: Rather than having to stir, I used a container with a lid and shook it until it was well mixed. I let it thicken for about 10-15 minutes in the refrigerator, tried it– Delicious! I forced myself to put the remainder back in the ‘fridge until the next day to see what it would become, and to my delight it was VERY thick & smooth! So my recommendation is to make it a few hours ahead of time so it has a chance to thicken. It’s a little heavy on the cocoa… you might want less. Since it wasn’t my recipe to begin with, I was more than happy to have an excuse to use that much cocoa :) You can read the benefits of chia seeds in a previous post of mine if you’re not sure what they are, or how AWESOME they are! Last, the recipe also called for a spoonful of coconut oil, but I skipped that part. Last, last, oddly enough, mixing this with protein powder in place of cocoa can also work for a “pudding” concoction. Enjoy!


Easy Lemon Protein Squares

These protein squares are quick & easy to make, and quick & easy to eat! Make them Sunday night and have the perfect snack for your busy week days. Rather than grabbing potato chips out of the vending machine at work, bring a bag of your healthier Lemon Protein Squares!!

I found this recipe on Jamie Eason’s LiveFit Recipes on and just made a few minor adjustments: less Splenda (because I’m not a big fan of sweetener) and less lemon flavor (because I didn’t want to over lemon since I was using less sweetener). Feel free to adjust this to fit your tastebuds!


  • 1 Cup Organic Oat Flour
  • 2 Scoops Vanilla Whey Protein
  • 1/4 tsp Salt
  • 1/2 tsp Baking Soda
  • Crystal Light Pure Lemonade – made w/ Truvia to avoid Aspartame — I used 3 of the single serving packets for 16.9oz water each *Recipe called for 4 packets*
  • 4 Egg Whites
  • 8 oz Baby Food Applesauce (or Regular Unsweetened Applesauce)
  • 4 oz Water
  • 1/4 Cup Splenda/Truvia *Recipe called for 1/2 Cup*


Preheat your over to 350 degrees, check that your oven rack is in the center of the oven. Use non-stick spray to coat an 8×8 baking pan or glass pyrex dish (I only had a baking pan). Mix dry ingredients in one bowl, mix wet ingredients in another bowl, then add your wet ingredients to your dry, and mix together. Pour the mixture into your 8×8 pan/dish and bake 23 minutes.  For accurate nutritional count, cut your baked goods into 16 squares, with 2 squares being the recommended serving size. These are 86 cals, 1g fat, 10g carbs, and 9g protein. My version of the recipe had slightly less cals & carbs due to the cut back on Splenda & Crystal Light, but I still thought they tasted pretty good! Try it out and enjoy!!



Turkey Burger Heaven

This is a MUST TRY recipe. I can’t say enough about how amazingly tasty this turkey burger is! Takes about 10 minutes to prep, 14 minutes to cook, and an incredibly fast rate to devour because it’s so delicious!


  • 1 package of ground extra lean turkey breast
  • 2 medium zucchini
  • 1/2 tsp black pepper
  • 1/2 tsp oregano
  • 1 tsp dried basil
  • 1 tsp onion powder
  • 1/2 tsp garlic powder
  • 1/4 tsp salt


*Served with lettuce & tomato on a 100% Whole Wheat Flax & Fiber Sandwich Thin.


Preheat your oven to Broil on High, and make sure to put your oven rack all the way to the top so that the turk burgs will cook about 2 inches from the heat. Next prep your baking sheet with foil and a non-stick spray. The turk burg mixture was very moist, so I suggest using a baking sheet that has a lip so that you don’t have any juice run off in your oven while cooking.

Grate the two zucchini and place them in a large bowl. Add all dry seasoning (dried basil, onion powder, oregano, garlic powder, salt & pepper) and then turkey.              Mix well–I used my hands to mix, because the next thing you do is make your patties anyways. The recipe said it would yield four 4-5 oz portions, however I ended up with 5 patties. Place patties on your baking sheet, broil (on high) on the top rack for 7 minutes, then remove them from the oven and carefully flip each patty, cook for another 7 minutes on the other side.

Now it’s time to enjoy!! I dressed mine up with lettuce & tomato, and placed it on a lightly toasted 100 cal flax & fiber sandwich thin. It was delicious!

According to the recipe, if you were to yield four 5 oz burgers, they are 144 calories, 1g fat, 3.5g carbs, and 27.6 g protein. I didn’t weigh my patties, so my numbers may have been slightly off, but still low cal, high protein, and super tasty!

Thank You Jamie Eason for this rockin’ LiveFit Recipe!


Spaghetti Squash Spaghetti

Yes, you read that correct, that is not carb loaded pasta, it is carb-friendly spaghetti squash with pomodoro sauce and a pinch of parmesan! So pile the “pasta” high and let’s try this healthy alternative. On average, one cup of cooked spaghetti squash is about 42 calories, compared to one cup of pasta/spaghetti having 220 calories. In addition, spaghetti squash has about 10g of carbs, compared to around 43g carbs in the same amount of pasta/spaghetti. So try this simple recipe and see what you think!


1 Spaghetti Squash
Coconut/Vegetable oil cooking spray
2 cloves garlic, minced
2 tsp olive oil
1/2-1 small onion, chopped
1 tsp dried oregano
1 tsp dried basil
1/2 tsp red pepper flakes (optional)
3 Tbsp tomato paste
1 can diced plum tomatoes (I use No Salt Added)
Parmesan cheese


Preheat your over to 375 degree. Cut the squash in half long ways, scoop out the “guts” (aka seeds) and rinse. Use cooking spray (or coconut oil) to coat a baking sheet, then place squash halves flesh side down. The squash will bake for about 45 minutes, or until the outside skin can be easily pierced with a knife (knife test around 35 minutes). Depending on your preference, less cooking leaves you with a vegetable crunch to your “pasta”, while cooking longer leaves you with a softer version. Once the squash is in the oven, saute your garlic and onion in olive oil on medium heat. When the onion is soft & transparent, add the can of tomatoes with juice, tomato paste, basil, oregano, and red pepper flake and cook on medium/low heat, stirring occasionally, until squash is done (or about 30-40 mins). Once the squash is done cooking the fun part begins (and believe me it really is kind of fun)– take a fork and scrape the flesh of the squash to produce individual string like “pasta” strands. Have a bowl handy because this squash multiplies once you begin scrapping the “pasta” out. I tried a bite solo, it seemed to have a buttery taste (unique & tasty), but I quickly added red sauce and parmesan cheese! Yum! Enjoy!

Thyme for Roasted Sweet Potatoes with a Kick!

This recipe is a delicious variation of a sweet potato side-dish that is sure to liven up any meal. Roasted sweet potato rounds with a kick of red pepper flake, and the bold taste of garlic and thyme, all in one bite! ‘What’s so good about sweet potatoes?’ you might ask, well they are rich in Vitamins A / C / B5 / B6, potassium, copper, manganese, fiber, iron, and carbs, taste great and are low calorie. They are low on the glycemic index (the measurement of the raise of blood sugar), and have antioxidants & natural anti-inflammatory properties. This dish goes great paired with lean meat and a green veggie such as asparagus. Try the recipe and let me know what you think! Also tastes great with fresh rosemary in addition to thyme.

Ingredients (makes 3 to 4 servings):

• 2 medium sweet potatoes, peeled and cut into 1 1/2-inch-thick rounds
• 1 1/2 tablespoons olive oil
• 2 large garlic cloves, minced
• 1 teaspoon dried thyme leaves (you can also use 2 ½ TBSP fresh thyme leaves)
• 1/4 teaspoon red pepper flakes
• 1/4 teaspoon kosher salt (optional)


Preheat oven to 450°F. In large mixing bowl, combine all ingredients except sweet potatoes, mix well. Next add in sweet potatoes and toss until coated all over. Arrange potato rounds in a single layer on a baking sheet or lasagna tray. Roast on the top rack of oven for about 35 minutes or until edges begin to brown and potato is tender.

Recipe inspiration from: epicurious

Pass the Quinoa

This food may not be on your radar yet, but it should be– it is called quinoa (pronounced, KEEN-wah) and it’s native to South America. Quinoa can be utilized as a substitute for grains or pastas, although it’s actually a seed more closely related to spinach or beets. It has a slightly nutty flavor, and boils the same way as rice, with a 2-to-1 ratio of water to quinoa. It can be used in a variety of dishes as a replacement for rice or pasta, prepared as hot breakfast cereal, added to soups, and much more.

Nutritionally, quinoa has more protein than grain does, but also has a higher fat content (a large portion of that fat being monounsaturated, which is heart healthy). It’s considered a complete protein, because it’s high in essential amino acids like lysine(crucial for growing and repairing body tissues), and is also a good source of vitamins and minerals. Some of the nutritional benefits are dietary fiber, magnesium, phosphorus, and manganese—plus it’s popular amongst vegans and those who are lactose intolerant because it’s a good source of calcium (twice the amount as in whole wheat). Additionally quinoa is gluten-free— it doesn’t even belong to the same plant family as wheat, barley, rye and oats.

Getting into more detailed health and wellness benefits, quinoa has been deemed an ally to migraine sufferers because of its high magnesium content, which helps relax blood vessels, thus also making it known to aid in reducing hypertension. Additionally, we know protein & fiber are two dietary essentials for the regulation of blood sugar and are both found in quinoa, so the effects of daily consumption of quinoa are being studied for the possible risk reduction of type 2 diabetes. Furthermore, free radicals (which cause oxidation damage to the body) are removed by the S.O.D. enzymes (superoxide dismutase), which is an antioxidant that is synthesized through the manganese, copper and zinc (all found in quinoa), which—don’t lose me—is known to slow the effects of aging and eliminate cancer cells. With all these great nutritional/health benefits, why not try it!

One cup of cooked quinoa is about 222 calories, 39 carbs, 4g fat, 8g protein, 5g fiber. There are tons of great recipes out there on how to use this versatile food, so get to cooking, and let me know your favorite recipes!! Enjoy!

Using a Smaller Plate

Hi everyone! The topic for today is an easy way to cut down calorie intake without much effort. Sounds great doesn’t it?!  Okay, let’s face it, if you have extra storage of body fat, you know diet and exercise are the key factors to removing it. The term “diet” does not necessarily mean you should “go on a diet,” but simply make changes to the one you already have.

Today, I will discuss the simplicity of Using a Smaller Plate. Overall, in the past few decades portion size has significantly increased, along with obesity. Coincidence? I think not. My restaurant philosophy differs slightly from my at-home philosophy due to factors that you can easily change while at home, but not so easily while out. Let’s discuss the at home meal time scenario. Okay, so it’s time to grab a plate of food for dinner you’re (1) so hungry and (2) you love this meal, so (3) you reach in the cabinet and grab the largest plate you can find, then (4) you begin to load on the food—yum! Well, while you’re loading on the food, you’re (5) loading on the calories too. My suggestion to lighten the calorie load is simple, use a smaller plate.

As you (strategically) place food on your small plate, your portions will/should decrease in size. Now you can enjoy a taste of everything (the same tastes as on a large plate) without gorging on larger portions. Anyone who has seen me eat knows I clean my plate every time—as much as I take is as much as I eat. So if you’re anything like me, you will stuff yourself silly just to finish, and stuffing yourself (or myself) only leads to higher calorie consumption, which leads to longer workouts to burn them off, or fat storage.

So next mealtime when you reach into the cupboard, grab a smaller plate (or bowl!) and see if your meal tastes just as good off of that piece of dishware!

Have you tried Chia Seeds?

Chia seeds are an amazing and almost tasteless addition to my hydration regimen. Chia seeds can be added to food or beverages, they make you feel fuller longer, they are an extremely rich plant source of Omega-3, and they have many other great health benefits– but you don’t have to take my word for it, check out this read, and find them at your local health food store. Enjoy!