Everything listed under: Nutrition

  • Healthy Recipes For A Blueberry Protein Cake

    Everyone seems to be trying to eat GLUTEN-FREE, and I don't blame them.  Honestly, I am not gluten intolerant but I try to eat mostly Gluten-free.  Why? Well, here is my thinking.........

  • Healthy Recipes: Summer Veggie Turkey Meatloaf

    Weeknights are always so busy.  Especially dinner time because in a short amount of time I have to feed, bathe, bottle and put nico to bed....yikes!  So it is really great to have some quick go to healthy recipes that are simple, yummy and easy to make.

  • Healthy Recipes: Cinnamon Roll Muffins

    Oh yeah, I know what you are thinking........  There is no way a cinnamon roll is healthy.  Well, my friends, these healthy muffins taste just like cinnamon rolls but they are healthy.

  • Healthy Recipes: Blue Coconut Protein Shake

    My alarm clock went off at 4:20am!  Yikes, I was so tired, but I got up anyways and headed over to the gym for a back, biceps and core workout.  I gotta say, that I felt much better after.

  • Healthy Recipes: Spinach Turkey Pesto Meatballs

    I love no-cook meals.  You know, those types of meals that you can make without turning the stove on.  I love them because they are fast and clean up is quick.

  • Healthy Recipes: Pumpkin Protein Cake

    I know life is busy and between work, kids, home, etc. its hard to find the time to cook.  But if you get a little organized, cooking healthy meals will become quick and easy to do.

  • Healthy Recipes: Fresh & Fruity Quinoa Salad

    With life being so busy, its hard to get dinner on the table, I get it, especially being a mom and working full time.  That is why I am always trying to come up with quick and easy ways to get healthy meals ready for my family. Today I have a great healthy recipe and its using quinoa, which isn't only tasty and super quick to make, but its a SUPER FOOD!

  • Healthy Snacks Recipes: Pumpkin Protein Pancakes

     Healthy Snacks Recipes: Pumpkin Protein Pancakes As we all know, in order to speed metabolism and burn calories all day long, you have to eat every few hours. Well, how the heck do we find the time to cook 5-6 meals every day?   You don't!

  • Healthy Recipe: Nutty Pear Chicken

    This is an awesome healthy recipe! Its delicious and easy to make!   Let me know what you think.

  • BeFit Muffins Recipe

    These are a great snack to use on the go or even to have at home while your kids snack on their food.  They refrigerate great for about a week and they freeze awesome also.   And THEY ARE GLUTEN-FREE!

  • Healthy And Easy Chicken Recipe

    It is too easy to lose weight & get RIPPED! I know you are thinking I am crazy because you’ve been trying to lose weight all your life, and it has been a constant battle. If it has been a battle, it’s because you choose to make it a battle!

  • Lose Fat & Get Fit: Check Out This Healthy Recipe

    It’s the NEW YEAR! It’s time to GET IT TOGETHER & GET FIT! To kick off this year, I will be speaking at a seminar in Sunrise, Florida on January 15 at 7:00PM along with Celebrity Trainer and CEO Billy Beck III, and Men’s Health Cover Model, Gregg Avedon.  Register Now!

  • Lean & Mean Healthy Recipes From BB3 Seminar

    Ezekiel Mc Muffin Toast 1 Ezekiel English Muffin with 1 slice of low fat cheese.  Prepare 4 egg white omelet with spinach, place on top of the cheese covered slice of Ezekiel and top with the other half. Oatmeal Pancake: Blend: Oatmeal 1 serving (original or weight control- banana bread or maple and brown sugar) 3-4 egg whites ¼ cup fat-free cottage cheese *if regular oatmeal, add cinnamon to blend, and add sugar-free/low sugar jelly on top* Optional:  add almonds, walnuts, and/or fres...

  • Healthy Recipes: Curried Chicken Salad

    I get tons of emails daily from people asking me for more and more “HEALTHY RECIPES”.  I totally understand why!  I mean, it is close to impossible to stick to any “Diet” when you are eating BLAND & BORING food all day long. The key to LOSING WEIGHT & KEEPING IT OFF, is eating a healthy meal every 3-4 hours.  Doing it is the hard part, but only because people don’t take the time to cook DELICIOUS, TASTY, HEALTHY meals.  If you do, then yo...

  • 2 Ways To Lose Weight + A Healthy Recipe

    Do you need to lose weight? If you need to lose weight, you need to focus on your nutrition.  This is where you will get your biggest bang for your buck. If you are not losing weight, it’s because you are making some mistakes.  Here are a few, and how to fix them.

  • Lose Weight & Enjoy Dieting

    have told you several of times how important it is to get your veggies in!!! Not only are they packed with vitamins and nutrients, but ingesting them causes your body to burn tons of calories. I know, I know…….   It can be tedious to prepare veggies everyday!  I know how you feel.  You work, you have kids, you have to clean, cook, and chicken and rice will have to suffice.

  • Healthy Recipes For BB3 Clients & Members

    Get these DELICIOUS & HEALTHY RECIPES to help you stick to your "DIET". And check out the ABS on this lady who got ripped by NOT STARVING, but eating delicious recipes like these. If you participated in the Lean & Mean Challenge, you are probably “OFF” your “EXTREME” dieting and now trying to figure out how to stick to a nutrition plan without falling off the wagon.  If this is you, these tips will help you!

  • Do You Want To Get Rid Of The Pooch?

    Are you Working Out ALL the Time & Still Feel the “Midsection Pooch”? If you are working out consistently you should be making positive changes.  For most people, they start seeing results in their arms, thighs, back, but very minimal changes in the “Pooch Area”. If this is you, there are a few things that could be happening: 1. Poor Nutrition:  Even if you workout every single day for 2 hours, if you don’t have the adequate nutrition, your results are...

  • Sample Menu For No-Carb Days

    Its easy to cut back on Carbs when you plan ahead and make tasty meals. Check out how to combine protein and veggies to make yummy healthy no carb meals....Its a breeze. Sample Menu’s for Protein Day’s Monday Breakfast:  Oatmeal and Egg whites Mid-morning:  Whey Protein (no carbohydrates) 1 ½ scoop, 1 cup of vegetables Lunch:  Grilled Chicken Breast lightly seasoned, 1 – ½ cups of Broccoli Mid-afternoon:  Whey Protein (no carbohydrates) 1 ½ scoop, 1 cup of mixed vegetables Di...

  • Should You Drink Juice When You Diet?

    I get this question a lot when people are on a "diet"……..”Can I drink juice??”  If your goal is fat loss, then don’t have a heart attack……..but no, you should not drink juice!  But what about vitamin C, people say!  You can get plenty of vitamin C from dark green vegetables or take a supplement!

  • Nutritious Recipes That Taste Great

    I get this all the time…………………………. What is the best exercise for the midsection? What exercise can I do to get rid of my love handles?

  • A Healthy Recipe For Your Healthy Eating Plan

    Today, a client told me she could not stick to the eating program because she was tired of eating the same food!  She needs this healthy cook book!  I would be annoyed also, if I was eating grilled chicken with a plain sweet potato, and steamed broccoli.  Wait, hold on, she was also eating ground turkey, brown rice, and asparagus.  Oh and she was also eating tuna with salad!

  • Lose Weight With This Healthy Diet Recipe

    Need healthy diet recipes to help you lose weight? I can help you! Losing weight is hard not because of the working out but because of the nutrition!

  • You Can Lose Weight With These Healthy Carbs

    Do you ever get stuck eating the same thing and have no idea what other “healthy” options there are? Do you need to lose weight and dont know what to eat? When my clients fall off the wagon with their nutrition, I have them log their food for a few weeks so I can see where they are falling short.  They usually say they are eating “good”, but when I see the logs I find whole wheat bagel for breakfast, sandwich on whole wheat bread for lunch and whole wheat pasta for dinner.  H...

  • Vegetables Help You Burn Fat: Healthy Veggie Recipe

    Are you getting hungry all the time because you are on a diet? Even soon after you eat? I have the solution for you!  Diet Recipes!  You need diet recipes to help you burn fat and still enjoy what you eat.  I will give you a vegetable recipe as your diet recipe of the day.

  • 2 Delicious & Healthy Recipes

    Want to lose weight? You need healthy recipes. Here is how to get them weekly: Click on the following link and sign up for the “Free” Fat Burning Workouts.

  • Low-Carb & Fat-Free Healthy Recipes

    Stop “DIETING”, and check out this nutrition plan along with these very tasty low carb and fat free recipes to help you stick to the plan, lose weight, and get toned. Continue reading, you will find the low carb and fat free recipes below.  But you need to know how to use them so take a few seconds to read. Need to lose weight?

  • 2 Healthy Recipes For Losing Fat

    Dieting is not easy!  Depriving yourself of any type of food is hard to do! It can be easy if you have nutritious recipes that are healthy and taste great!

  • Lose Weight By Cutting Back on This Food

    The other day I over heard some women talking about how “healthy” they eat………One lady was going off………..I eat a lot of protein…..I eat milk with whole-wheat toast for breakfast, a non-fat plain yogurt for snack, and I always add low-fat cheese to my salads for lunch and dinner. You can imagine how bad I wanted to interrupt them and go off on them…….But I contained myself!  I’m actually so proud of myself for doing that!  God is really working with my patience!

  • Healthy Vegetable Recipes

      I know that it can get hard to eat a protein, a carb, and a VEGGIE every 3 hours……..well at least the veggie part is hard……I hear it from my clients all the time.  I don’t think it’s so much that it’s hard, but that people just don’t like eating veggies.  With these yummy veggie recipes,  you are going to start loving veggies.  At least that is what the ladies that do my BeFit Moms Meal Plan tell me.  After having so many easy and yummy healthy vegg...

  • Healthy Recipes For Breakfast & Snacks

    I find that most people have a hard time with breakfast and it really is the most important meal of the day.   After "fasting" for so many hours since dinner, if you don't eat a good meal, you can be in a catabolic state where you will be burning muscle.  This will make you gain body fat.

  • Easy Healthy Breakfast Ideas & Recipes

    Do you eat the same thing for breakfast every day?   Maybe I should slow my self down, and ask if you even have breakfast?   Actually, I don’t even wanna hear it!

  • Diet Recipes For Protein, Carbs & Vegetables

    I know how people get when they are “on a plan” or “on a program”.  That means they are “on a diet”.  People eat bland and boring foods because they think that is what it takes to get results.  But it does not have to be that way.  If you take the time to cook and be creative, you can eat healthy and delicious meals,and you will never realize your are “on a diet” with these diet recipes.   This is what the people who do my BeFit Moms Meal Pl...

  • 4 Tips On How To Lose Weight

    How to Lose Weight You want to get in shape, so you have started to work out.  You probably started doing cardio, and once you lose  weight, you will start doing some weight training because you don’t want to get big………………..THE TYPICAL!  I won’t go there today because that is whole other discussion.  Let’s talk about what is going to give you the biggest bang for your buck!  Your nutrition! I’m sure you have done dozens of diets, so let’s star by saying “we are never goi...

  • Lose Weight With This Shopping List

    LOSE WEIGHT WITH THIS SHOPPING LIST Examples of thermic foods: Lean protein, starchy carbohydrates, and fibrous vegetables. PROTEIN Egg whites Real Roasted Turkey Breast Extra lean turkey breast Extra lean ground turkey breast Chicken breast Tuna Fish: Salmon Snapper Mahi-Mahi Seabass Grouper Shrimp Lobster Scallops Lean Steak:  Filet Mignon, Flank Cottage Cheese CARBOHYDRATES Oatmeal Sweet potato Brown rice Brown Rice Couscous Quinoa Millet Grains: Lentils Kidney beans Garbanzo b...

  • Why You Should Not Diet - How To Achieve Physical Beauty & Balance

    Last Tuesday, Jackie, one of my favorite clients came in to see me. We train every Tuesday at 5:00pm. She has been working with me for about 3 years.

  • Healthy & Quick Breakfast Options That Will Help You Burn Fat

    What is the Deal with Sugar?  The other day I was on theknot.com reading through some of the discussion boards. Wow!

  • Healthy Eating Habits With Healthy Recipes

    Most diets fail because it is nearly impossible to deprive yourself of food forever.  What usually happens is you starve yourself for a period of time.  Then you start to go crazy and start revolving your life around food.  You start to think of the day in which you can eat whatever you want, and at some point you start binging and over eating, hence weight GAIN. If a diet has ever worked for you there is only one reason why…….Calorie deprivation!  Of course you are going to ...

  • The Deal On Fat-Free Foods

    Everyone who is trying to “lose weight” or “get in shape” opts for the FAT-FREE products!  Is this a good thing or a bad thing?  If this is you, I applaud you for trying to take a healthy route and cut out the fat.  But let me first tell you a couple of things about fat. There are 3 types of fat: 1. Saturated fat:  Solid at room temperature, derived from animal sources. Examples:  meat, dairy products such as cream and cheese, coconut and palm oil.

  • Healthy Recipe For Turkey: Do You Use Non-Fat Cooking Spray To Cook

    The other day I was training a client and all of a sudden she pulls out a recorder……..yes, a recorder!  She decided she was going to record me every time I talked about a recipe or anything that had to do with nutrition.   So I start telling her about this amazing turkey recipe I made the other day….Yes, I’ll give it to you in a second!  She busts out her recorder as I start telling her the ingredients.  At one point I was telling her to spray a sauté pan with non-fat co...

  • Healthy Recipes For Turkey-Reading Food Labels

    It is so important for you to become an educated consumer.  By educated consumer, I mean, you are familiar with reading food labels, nutrition facts, ingredients, etc.  It means you pay attention to serving sizes, ingredients, protein, carbohydrate, sodium, and fat content. Most people think that it is a hassle, but if you invest one shopping day into reading the nutrition facts on the products you consume, you don’t have to do it again.  I take people on “Supermarket To...

  • Healthy Eating Plan & Tricks For Not Over Eating

    Do you over eat?  I know it’s hard to answer this question because what is over eating?  It is probably a different quantity for you than it is for me.

  • Cut Back On Whole Wheat Products & Lose Weight

    I just love to hear people talking about “eating right”!  I talk to people all the time who say “Oh you don’t have to worry about me, I eat very healthy……..I eat whole-wheat products, fruits, yogurts” and the list goes on…….. I am sure that you too “eat healthy”, so you eat whole-wheat products.  But do you think that whole-wheat products are optimal?  Do you think you can lose weight and eat tons of whole wheat products??

  • Are You An Emotional Eater?

    ARE YOU AN EMOTIONAL EATER? What the heck does that mean?  Emotional eater?

  • Delicious Healthy Recipes

    You don't have to starve yourself or eat really bland and yukky food in order to lose weight!  Quite the opposite!!  You have to eat often in order to speed up metabolism so that you can BURN FAT all day long.  And you have to season your food and enjoy it so that you can be consistent and not fall off the wagon because you’ve been depriving yourself of everything!  You can find tons of recipes to help you achieve this in this healthy cook book:&...

  • Free Diet Plan For Fat Loss

    Want to LOSE FAT NOW? Continue reading to get this diet plan. What kind of a question is that huh?

  • How The Heck Do I Eat Right ... I Don't Have Time!

    So you are working full time, trying to decorate your new home, planning a wedding, attending to your fiancé, while trying to lose weight. I know it can be overwhelming, I have been there before. Can it be done?


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