Thursday, January 11, 2018

Onion Soup- Keto Approved

Onion Soup- Perfect Recipe for the Ketogenic Diet

Looking for a warm bowl of awesomeness that will fit nicely into your Ketogenic Diet?  Try this Onion Soup recipe... I promise that you will love it and you wont even miss the bread!

Keto Approved
Onion Soup - Keto Approved


1 Large White Onion, halved then sliced
6-8 Scallions, sliced
1/2 clove garlic, minced
6 Cups Beef Stock
1/2 stick of Butter
2 Tbsp Olive Oil
2 Tbsp Parsley Flakes
1/4 Cup Bragg Liquid Aminos


In a skillet, melt butter and oil together over medium heat.  In a large pot place the beef stock and Aminos together and bring to a boil.  Once boiling, turn down to a simmer.

Add onions, scallions and garlic to the skillet and saute until softened, but still a bit crunchy.  Add the parsley flakes and simmer 1-2 minutes more.

Add onions to the simmering broth and simmer for about 10 minutes then it is ready to eat.

I make a big pot and have this on hand through out the week.  There is plenty of salt in this recipe, so It helps you through the Keto Flu if you are experiencing that. 

This recipe is 6 servings, 9.3 grams of Carbs, 7 grams of Protein and 20.1 grams of fat per serving and a total of 233 calories.

Tuesday, January 9, 2018

Cauliflower Crust Pizza- Low Carb

I love Pizza!  and since I have started on my Ketogenic journey, pizza is hard to go without!  I have heard so many people talking about cauliflower pizza, I decided to give it a try.
Ketogenic Diet Low Carb

 I googled a recipe that looked good and modified a bit to add more fiber.  Give this a try and tell me what you think!

20 oz Riced Cauliflower (I used frozen Bird's Eye Brand- Thawed)
2 Whole Eggs
1/2 Cup grated Parmesean
3 Tbsp Ground Flax Seed

1/4 Cup Pizza Sauce
3 Cups Shredded Mozzarella
* any other desired topings


Preheat oven to 425. 
In a large mixing bowl, add all ingredients and mix well.  Spray pizza pan with cooking spray.  Add cauliflower mixture to pan and shape into a round crust about 1/4" think.  Rub about 1 tbsp olive oil on top and bake for about 15-18 minutes.  Once cooked top with sauce, cheese and toppings and bake for about 5 minutes longer, or until cheese is melted.

3-4 servings.  561 calories per serving. 35 grams fat. 15 grams carbohydrates. 40 grams protein.

Monday, December 4, 2017

Group X Instructors- New and Old...

I have several fitness certifications that I have obtained to teach various Group X classes and to train clients.  Some of them were very easy to get and some were way more rigorous.   I work hard to bring the very best to my classes, I have studied form, worked hard on cueing and musicality.  Am I the worlds greatest Group X instructor or Personal Trainer? no, but I put so much effort into my education and learning form that I believe I do a fairly good job at teaching and motivating and connecting with my clients. 

However, in taking a couple other classes in formats I am both certified in and not certified in, I have discovered that there are those that don't share the same work ethic.  There are some formats that have way lower expectations on how you get certified-  Anywhere from take a 2-3 day seminar, then work on it  for a month and submit a video to be sure your form is correct, your cueing is on point before you  obtain the certification, to just pay your money and take a 6 hour class and voila! you're certified.

It is these types of less stringent formats that are starting to get me concerned.  ANYONE can pay the fee and sit through the short seminar and become "certified".  Anyone!  There is no control on what the instructor presents on form (or the making sure the instructor has correct form), helping them cue correctly and teaching how to connect with their class.

It gives these formats a terrible reputation.  I work so hard to bring the best, and then someone comes up to me and tells me all about how awful of a class they took with another instructor whose form was bad, who was off on their cuing and their music. This frustrates me.  This is also really bad for the gyms that hire these inexperienced instructors.

If you want to teach a Group X class and you have no previous professional fitness experience, I will support you 100%.  But I am going to tell you you will need to learn about form and cueing!  You cannot expect to take a 6 hour class, become certified and then think you are a great instructor!  You are representing a brand and bringing nothing but the best to your class is unacceptable.  You have hours, weeks and sometimes months of learning your format to get it right.

YOUR own form needs to be on point! In a class I have never taken before, MY form should NOT be better than YOUR form.  YOU are the example of how to do it right.  YOUR class will do it like you do it, so if your wrong, your whole entire class is gonna get it wrong.

Is this a bit of a rant? yes, yes it is.  Group X should be fun, but it is hard work to bring your best when you are first starting out.  Do not let your own ego get in the way of some constructive criticism from someone who has been doing it a really long time and nails their form.  Be humble.  Work hard.  Get it right!

Tuesday, September 13, 2016

21 Day Fix Crock Pot Chicken and Wild Rice Soup

21 Day Fix Crockpot Chicken and Wild Rice Soup

Life has been busy!  My husband and I have adopted two kiddos, ages 6 and 7 and they moved in full time with us in July.  What an amazing adventure! It is wonderful and scary all at the same time.  I went back to work full time and have found making  healthy dinners in the week can be very challenging! 

This dinner was a hit, was easy to make and is pretty delicious!  In the morning I threw all this in the crock pot and set it on low.  When I got home, it was cooked to perfection!

Chicken and Wild Rice

21 Day Fix Chicken and Wild Rice Soup


2 cups baby carrots, washed
2 cups rough chopped celery
1 medium white onion, rough chopped
1 bay leaf
4 chicken breasts
4 cups Chicken Stock
2 tbsp dried parsley
1 tsp rosemary
1 tsp oregano
1/2 tsp garlic powder
1/2 tsp black pepper
salt to taste

1 cup cooked wild rice

Place all ingredients in the crockpot except the wild rice.  Cook on low for 6-8 hours or until done. 

EASY!  Now to serve, I measure out one yellow of rice and place in the bowl before I add the rest of the soup.  about 1-1/2 cups of soup is 1 red and 1/2 green.   If you are short of yellows, you don't need to add the rice and you still have a really yummy, flavorful soup.

Wednesday, May 25, 2016

Vegan Cheese Sauce- 21 Day Fix Approved

Vegan Cheese Sauce-  21 Day Fix Approved

So after the doing the Ultimate Reset I really want to incorporate more vegan type recipes into my meal plan.  This "cheese" sauce is pretty delish and even my kids eat it over their broccoli! Give it a try and let me know what you think!

1-1/2 cups of cashews (soaked overnight)
1 TSP nutritional yeast
¼ tsp tamari sauce
1 TBSP olive oil
1 clove of garlic
1/2 medium white onion, diced
1/2 roasted red pepper, diced
Juice of half a lemon
Salt and pepper to taste
Vegetable stock to get desired consistency 


-Ahead of time roast the red pepper by cutting the it into quarters. Remove the seeds and the membranes. Roast the peppers until the skin blisters and turns black. Remove from oven and place in a plastic bag until cool. The skins should peel away off of the peppers easily when cooled.
I like to roast several and freeze them so I have some ready to thaw for other recipes I make.
-In a small skillet, saute the diced onion in the olive oil until almost clear.
-Place all ingredients in a blender, except the vegetable stock and blend on high until smooth.
-Drizzle in the stock until desired consistency of your sauce is reached.
-Serve over freshly cooked pasta, steamed broccoli or rice!

For a Southwestern spin, add in a tsp of the Smokey Southwestern Seasoning .  Delish for Nachos!

*If you are following the 21 Day fix, portion this sauce out in your blue.

Friday, May 20, 2016

Thai Turkey Burgers- 21 Day Fix Approved

Thai Turkey Burger- 

I love Thai food and I love turkey burgers, so why not create a Thai Turkey Burger?!?  This one is pretty yummy.  I make 5 pattys with this one (about 3-4 oz each) and have them ready for my lunches for the week.  I usually will have them bunless and with a side of Thai inspired slaw Get Recipe Here:


1 small shallot, quartered
2 tablespoons chopped cilantro
Two 1/4-inch-thick slices of peeled fresh ginger
1 jalapeño, stemmed and seeded
1 1/2 tablespoons Bragg Aminos or Coconut Aminos
1 1/4 pounds ground turkey


In a mini food processor, pulse the shallot, cilantro, ginger and jalapeño with the aminos until chopped.

Put mixture in a bowl and knead in the turkey.  Add salt and pepper to taste.  

Form the meat into 5 3-inch patties, about 3/4 inch thick.

Grill them up!  I will use my gas grill if the weather is nice, or my Foreman Grill inside if not.  8 to 10 minutes until done. 

One patty is 1 red on the 21 Day Fix Meal Plan

Thai Inspired Coleslaw- Crispy and Fresh and 21 Day Fix Approved

Here is a fun take on traditional coleslaw! This is a Thai inspired version and pretty delicious! If you are following the 21 Day Fix Meal Plan, measure out in your green:)  It is one green and 1 tsp.  I like to have this with my Thai Turkey Burger

Thai Inspired Coleslaw


1/4 cup  rice wine vinegar
1/4 cup olive oil
2 tbsp creamy natural peanut butter
3 tablespoons Bragg Aminos or coconut aminos
1 tbsp maple syrup
2 tablespoons minced fresh ginger root
1 1/2 tablespoons minced garlic
5 cups thinly sliced green cabbage
2 cups thinly sliced red cabbage
2 cups shredded napa cabbage
2 red bell peppers, thinly sliced
2 carrots, julienned or shredded
6 green onions, chopped
1/2 cup chopped fresh cilantro


In a medium bowl, whisk together the rice vinegar, oil, peanut butter, aminos, maple syrup, ginger, and garlic.

In a large bowl, mix the green cabbage, red cabbage, napa cabbage, red bell peppers, carrots, green onions, and cilantro. Toss with the peanut butter mixture just before serving.