Champagne Salad 

This fresh, crisp salad is just what I needed today. Sometimes I get stuck in a salad rut, using the same ol’ ingredients over and over….and over. It makes me want to ban salads from my lunch forever! Refresh your palate with this fun combination of ingredients.

#2 Champagne Salad (minus the bubbly)

Toss all salad ingredients lightly or just drizzle the dressing over the salad. This is a very elegant salad; too delicate to chop and toss. 




Roasted Beets and Carrots

I have been munching on these for 3 days…..cold and hot! They are so delish.

Are you still using canned beets? Stop it!! You are missing out big time. There are a few things I still buy canned. It’s not really because I’m lazy (well, most of the time). It is more due to the fact that I have no clue how to make a fresh version…YET! Until a few days ago, my list was narrowed down to broth, chickpeas, and beets. I scratched the last one off. Woo!

My mom has been feeding me beets forever. We used to have them with a hardboiled egg and a little red wine vinegar/salt/pepper for lunch. Is that weird? I’m honestly not sure, it is what I grew up with. 🙂

SO lately,I have been trying to do everything homemade…this way I know exactly what I am eating at all times! I came up with this simple and delicious way to make beets (I added a few carrots too since I had them on hand).

You can serve them as a side with dinner, or chilled on a salad.

(Or just eat them all day long until they are gone like I did! Ha!)


Simple Recipe:

2 large red beets

2 medium golden beets (if available)

5 medium carrots

2-3 tbs olive oil

Sea Salt and Fresh Ground Black Pepper

Preheat oven to 450.

Peel and scrub well! Slice beets and carrots in 1/4 inch thick circular pieces.

Line a rimmed baking sheet with foil.

Toss sliced beets with oil; season evenly with sea salt and freshly ground pepper.

Roast in a single layer for a total of 30 minutes; tossing halfway through.

Enjoy! (I know you will) 😉




Turkey Meatloaf


Stop cringing at the word! If you’re like me, the word “meatloaf” is a total turn off. I just think of school lunches and ketchup. EWWW!

Well, lets conquer your fear of the word here and now! With one try of this recipe, you will be cured. Your thought of weird, spongy mystery meat will be replaced with a deliciously healthy dinner in no time at all!

Turkey Meatloaf

1 lb lean Ground Turkey (93/7 or similar)
1 cup breadcrumbs (your choice-I use Italian Seasoned)
1.5 tbsp low sodium Worchestershire Sauce
2 tbs chopped Pimentos
2 Eggs
2 tbs dried Minced Onions
1.5 cup fresh Baby Spinach (about two handfuls)
2 chopped Celery Stalks
Salt and Pepper

Put all ingredients in a large bowl. Mix and squish together with your hands!!

Press into PAM sprayed loaf pan.

Bake for 1 hour @ 350.

Enjoy and give some feedback! I would love to hear what you thought!


PS. This recipe was inspired by my Mom! She is getting good at this healthy comfort food stuff 🙂

Healthy Fettuccine Alfredo

Have a comfort food craving that you just can’t kick? No worries. Although this recipe is not 100% fat/dairy/carb free, it is a heck of a lot better than the norm!

Fettuccine Alfredo….MMMMM!

Considering the original recipe for Alfredo sauce contains multiple sticks of butter and heavy cream, the minimal amount of cheese in this should be the least of your worries. It’s just enough to give it that final pop of flavor!

What makes my recipe so special? I ditch the butter and cream for pureed cauliflower. Surprisingly, the consistency is perfect! If I didn’t tell you, you would have never known. And you may still not believe me without proof. So try it out! You might just amaze yourself.

Fettuccine Alfredo

(the healthier way)



  • 2 cups cauliflower
  • 1 cup low sodium chicken broth
  • 1 cup water
  • 1/2-2/3 box whole grain or fiber rich fettuccine (or linguine)…depending on how much sauce you like!
  • 2 tsp olive oil
  • 2-3 cloves minced garlic
  • 1/2 cup fat free or 2% evaporated milk
  • 1/2 cup freshly grated parmesan cheese
  • 1 tbs freshly chopped parsley
  • 2 tsp lemon zest
  • Sea salt and Freshly ground pepper

Cook your pasta of choice according to the instructions on the box. Set aside. Bring the chicken broth and water to a boil. Add cauliflower and simmer for 30 minutes (it will be nice and soft). Once it cools a little, puree in a high powered blender for at least 30 seconds until smooth. Set aside. Sautee the fresh garlic for about a minute on medium heat, making sure it doesn’t get crispy or burn! Add the evaporated milk and the cauliflower puree. Bring to a simmer while stirring constantly.


When it becomes thick (5 minutes or so), stir in the cooked pasta. When throughly heated, add remaining ingredients (cheese, parsley, salt/pepper, lemon zest). Pasta should be thick and creamy, but still loose. If too thick, add a few tablespoons of warm water or additional evaporated milk until the consistency is to your liking.



Shrimp Recipe (optional)


  • 1 lb shrimp; peeled and deveined
  • 3 tbs no salt seasoning (Mrs. Dash is a good choice)
  • 1 tsp freshly chopped parsley
  • Sprinkle cayenne pepper (1/8 tsp)
  • Sprinkle garlic powder (1/8 tsp)
  • Drizzle olive oil (1 tsp)
  • Cooking spray (PAM)
  • Juice of 1/2 lemon
  • Sea salt and Freshly ground pepper

Combine all ingredients (except PAM) in a skillet. Heat until aromas release (about a minute). Toss with shrimp and let marinate for 10 minutes. Spray grill pan with PAM and preheat on medium heat. Grill shrimp for 1-2 minutes on each side depending on size. They are done when they turn from a translucent pink to white!


*Other Ideas:

Toss in broccoli, peas, or mushrooms when simmering the sauce! Trade the shrimp for chicken, cooking a bit longer of course. 😉 Be creative! 

Herb Baked Trout


” A semi-simple, healthy choice!”


1 lb trout filets (skin on)

1 tsp minced garlic

2 tbs olive oil

1 tbs fresh lemon juice

1 tbs fresh chopped parsley

1/2 tbs tarragon

1 tsp grated parmesan

tiny pinch of garlic salt and 3 turns ground black pepper

Spray PAM

Lemon wedges for garnish


-Mix together all ingredients, adding parmesan last to make a “paste”.

-Lie fish in PAM sprayed baking dish and rub fish with mixture.

-Bake uncovered @ 450 degrees for 15 minutes

The fish will flake easily from skin when done! A sure sign that it’s cooked to perfection 🙂

Enjoy with steamed green veggies with an extra squeeze of lemon!


Click for more recipes!

In the mood for chicken? Whip up a Sexi-Can Chicken bowl!

Practice what you PREACH!

Easier said than done!

i.e. Handing out advice that we don’t necessarily follow. We all know it; we all do it.

Phew! Some things are just hard to admit. So why do we feel the need to dish out tips on things that we slack on?

Well, it’s not ALL bad. Sometimes it’s for the mere fact that we care about the other person and know better…wanting them to follow something that we know is good for them even if we can’t live up to it ourselves.


This way of thinking can backfire, so watch out! The last thing you want to do is seem hypocritical. Although you may be trying to help out, people may very well look at your life and wonder why you have the nerve to suggest something that you obviously aren’t partaking in. Choose your advice carefully.

So why the heck is it so difficult to take you own advice on certain things? It just is. Knowing that is the first step.

Sometimes we have our own little ways of avoiding things that need attention by focusing on something else. When I had a paper due for college, I used to clean the entire house instead. When my laundry needs put away, I will do ANYTHING else in the world before conquering that mountain.

What are you “allergic” to? What kind of advice are you dishing out? Chances are that if you are so passionate to help others with the subject, deep down you want it for yourself!

When it comes to health, eating right and exercising are two major things that people love to preach about and not BE about. Let’s figure out how to get around that!

laundry mtn

Here are some ideas:

-Are you guilty of pinning TONS of healthy recipes on Pinterest, but haven’t yet tried one? Take the plunge and print on out!! You are showing everyone else cook healthy meals… but do you know for sure that these are recipes worth sharing? Plan your next dinner and make it a healthy one! Planning ahead is key. Waiting until the last minute is a disaster. Hunger = Bad Decisions.


-If you are giving advice on how to eat clean and cleanse, don’t check in at an Irish Pub! I understand that we all let loose once in a while, but when people are listening to your advice they are watching you…and most likely judging what you are doing. They may  start taking what you say with a grain of salt if you are publicizing the opposite. If you DO check in at a not so healthy place, let us know how you were able to make the necessary changes in order to stick to your plan. Make it into a learning experience, and share your knowledge!

For example: Make a note that you ate grilled fish instead of fried.


-Do you have all of the workout knowledge in the world from flipping through health and fitness magazines, but can’t exactly log a workout within the last 6 months? This may be one of the hardest, yet most common. Why is it SO darn hard to just get up and start? Once you do, we all know how much better we will feel in the long run. Since your inner voice is against you, find someone else to hold you accountable. Set a date with a friend to exercise. Make it public! Don’t be that person with all the tips and tricks unless you can truly stand behind your own advice.

Click to read more about holding yourself accountable!

(But not to this extent! :))


Now write down all of the healthy things that you know, and even the things that you wish you knew! Expand your knowledge. Be walking proof that your words are legit.


Learn it.

Get excited about it.

Share it.

Practice it.

Prove it.

Live it.

Aspire Total Wellness.

SEXIcan Chicken Bowl


SEXIcan Chicken Bowl



1 medium Chicken Breast

2 tbs Balsamic Vinegar

1 tsp EVOO

Few shakes Mrs. Dash Chipotle Seasoning (or comparable spice)

1 cup Brown Rice or Multigrain Medley

1/3 can Low Sodium Black Beans

2 heaping tbs Fresh Salsa

1 dollop plain Greek Yogurt

PAM Spray

Step 1

Chop chicken and place in baggie or bowl.

Step 2

Add vinegar, oil, seasoning, and a tsp water. Let marinate for 5 minutes.

Step 3

Spray skillet and heat PAM for 20 seconds on medium-low heat. Add chicken.

Cover and let simmer for 3 minutes. Uncover and sauté for at least 5 more minutes until most of the liquid has cooked off.

Step 4

Add black beans. Sauté for 2 minutes. Add salsa. Stir twice to heat, but don’t cook down (it will liquify).

Step 5

Serve over rice of choice. Add dollop of yogurt.

Savor each bite and enjoy!


This is a great recipe when you only have a few minutes!! It’s almost like making your own “lean cuisine”, except you know EXACTLY what is in it! 🙂

It has NO added salt (Mrs. Dash is salt free). Don’t worry though, it is in no way lacking flavor!! If you love Mexican style dishes, be sure to make this your next dinner!

I make mine very quick and easy with these specific ingredients:

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