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Sunday, February 12, 2017



I love this recipe!! Its SO yum and you don't have to feel guilty enjoying a MUFFIN! ha!!

This recipe is CLEAN and delicious and will keep you full without that heavy feeling..... 


2 cups rolled oats
1 apple, diced
2 scoops Shakeology – vanilla (you can sub with a vanilla protein powder)
1 cup of non-fat Greek yogurt
4 egg whites
2 tsp. cinnamon
½ tsp. baking powder
2tbsp. honey
Pinch of kosher salt
Pre-heat oven to 350 degrees
Prepare a muffin pan by brushing each muffin cup with coconut oil or coconut oil spray 
Mix all of the ingredients in a large bowl. Pour batter into 12 muffin cups.
Bake for 18-20 minutes.
Makes 12 muffins.
Let cool and ENJOY with some hot coffee or tea!

Wednesday, February 8, 2017


About 4 years ago when I was diagnosed with Colitis - I was DE-TERMINED to never be in the hospital again with IV's, medications, restless nights and I NEVER wanted to be in that much pain again. 

I KNEW I would had to cut things out, watch my diet and "starve" the enzymes that were causing the inflammation! I found a "diet" called, The Specific Carbohydrate Diet. It cuts out certain foods because they have been linked to inflammation. DONE! No problem! .....over time - it WORKED!

I found Danille Walker through social media and found her AMAZING recipes! They correlate with the way I need to eat - thank goodness!! When you cut things out - you sometimes want to have things but KNOW it will only cause you to backtrack so thankfully - I found some ways to make things tolerable and Danielle Walker's cookbook, Against All Grain - helps!!

I wanted to share a CLEAN recipe by her for DONUTS!! I'm not a pastry girl, but I know a lot of people LOVE them and wanted to share this recipe to "clean it up" ;) Hope  you enjoy! 

4 large eggs
¼ cup unsalted grassfed butter*
¼ cup coconut milk
¼ cup honey
1 teaspoon apple cider vinegar
1 teaspoon pure vanilla extract
½ cup coconut flour
½ teaspoon baking soda
¼ teaspoon sea salt
½ cup honey
1½ tablespoons almond butter
3 teaspoons unsalted grassfed butter*
1 teaspoon water
½ teaspoon pure vanilla extract
*use raw cacao butter for dairy free


  1. Preheat a doughnut maker. If using a doughnut pan, preheat the oven to 350F and grease the pan liberally with butter.
  2. Using a stand mixer or electric hand mixer, beat the eggs with the butter on medium-high speed until creamy.
  3. Add the milk, honey, vinegar, and vanilla and beat again until combined.
  4. Using a fine mesh sieve or sifter, sift the remaining dry ingredients into the bowl. Beat on high until smooth, for about 30 seconds.
  5. Scoop the batter into a large ziploc bag, seal the top, and snip one of the bottom corners.
  6. Pipe the batter into the doughnut mold, filling it all the way full. Don’t worry if it spills over, you can trim off the edges and punch the hole through after they have cooled.
  7. Cook until the doughnut machine indicator light goes off. For the oven, bake for 17 minutes. Remove the doughnuts and cool on a wire rack. Trim if necessary.

  1. Bring the honey to low boil and simmer for 8-10 minutes, swirling the pan occasionally until the honey is deep amber color.
  2. Remove from the heat and add the almond butter, unsalted butter, vanilla, and water. Let it cool slightly until it is thick enough for dipping.
  3. Dip each doughnut in the glaze, twisting it as you lift it out to release any excess glaze. Place on a wire rack to cool and sprinkle with sliced almonds!

Wednesday, February 1, 2017

CLEAN Chicken Wing Recipe

SUPER BOWL is here!! AHH! For me - that really means nothing haha....but I know how this can mean that a LOT of tempting foods will be surrounding you and one of them is always chicken wings - right??
Just wanted to share a recipe that is CLEAN and GUILT-FREE!! I have followed Danielle Walker since I was diagnosed with Ulcerative Colitis - her recipes are amazing and clean!!
This is her recipe...... which I found on her website, Against All Grain!! Her recipes are AMAZING....


1½ pounds chicken wings
3 tablespoons melted ghee, divided (or unsalted butter or coconut oil)
1 teaspoon coarse sea salt, divided
½ teaspoon cayenne pepper, divided
¼ cup pepper sauce such as Arizona Peppers Organic or Franks
1 teaspoon white vinegar

½ cup paleo friendly mayonnaise (I used the recipe from my cookbook...Against All Grain - recipe below)
¼ cup coconut milk
1 garlic clove, crushed
2 tablespoons fresh parsley, chopped
1 tablespoon fresh chives, chopped
1 tablespoon fresh dill, chopped
2 teaspoons lemon juice
¼ teaspoon onion powder
¼ teaspoon sea salt

Danielle Walker's Paleo Friendly Mayonaise: 
    1 Large egg yolk
    1 teaspoon lemon juice
    1 teaspoon white or coconut vinegar
    1/2 teaspoon honey
    1/2 teaspoon sea salt
    1/4 teaspoon Dijon Mustard
    3/4 cup Macadamia nut, olive, avocado, or almond oil

Place the first 6 ingredients in a small blender or mini food processor and blend on low until combined.
With the blender on medium low, add oil 1 drop at a time until the mixture resembles mayonnaise. Begin adding the oil in a slow steady stream with the blender still running, until all the oil has been incorporated.
Cover and chill. Can be stored in refrigerator for 5 days.


Friday, January 13, 2017


Its THAT time of year again!! People are making all SORTS of "resolutions" and changes! The new year brings much excitement and hope for people to make it their year....YET within a few weeks of January 1, the big ideas, hopes and dreams are often thrown by the wayside because they have no direction, guidance or plan of action in order to ACHIEVE their goals effectively!

I am here to help! :)

This month, in addition to offering a {free} fitness bootcamp to all of my challengers, I am adding in HOW to set goals, plan for achievement and strive for SUCCESS by incorporating Chalene Johnson's 30 Day Push guide! I completed this myself when I first became a Beachbody Coach and started my own business and it was AMAZING!! It opened my eyes to so much! I had zero idea how to set goals or plan ahead to achieve them....let alone how and when to TAKE ACTION in order to actually achieve them. This program was free and SO informative. It is a step-by-step process that helps you outline what is important in your life in terms of your environment, finances, health, relationships, etc.

This system is a few years old - but has proven to work and STILL, three years later has stuck with me when it comes to planning for a goal and organizing my priorities. 

We begin January 16th!! This group will be led via a private Facebook group and offer tips for goal setting as mentioned above as well as fitness and health tips and tricks! Fitness and health is a MAJOR area of our lives that deserves time and attention! Your HEALTH is your greatest wealth...and it deserves attention :)


*First, you and I would chat about your fitness and health goals for 2017!

*Next, I would help you find the perfect fitness program for you.....

*Then, you would select your flavor of Shakeology

*Then we will get you everything you will need sent your way virtually and all you would need to do is follow the plan....

*You can participate in the monthly accountability groups with a bunch of other ladies if you would like. In the group we share tricks, tips, recipes, how to handle eating out and staying on track, we motivate each other daily and help to keep each other accountable!!

There are SO many programs to choose from too! Cardio, strength training, yoga, MMA-type workouts,  a blending of cardio and strength...whatever you think you like....there is no one-size fits all to fitness! Check out my coach Becky's results from the 21 Day Fix:

....and here are mine! I was already at my "happy weight" but STILL saw and felt major changes!!

If you think you would like to join one of my monthly fitness groups, please complete the application below! I will get back to you ASAP!

Fill out my online form.
Online contact and registration forms from Wufoo.


I don't know about you but I LOVE a fresh, health and CLEAN dressing to add to my chicken or salads and THIS one is one of my FAVORITES!!!

I found this from the Hammer and Chisel nutrition plan and have made is several times and wanted to share! I absolutely LOVE it! It lasts a few days so you would need to make it weekly (I would suggest)....just so it's fresh!!


*1/4 medium cucumber - cut into chunks
*1/2 medium avocado - cut into chunks
3 tbsp fresh lemon juice
1/4 c low-fat plain greek yogurt
1 tsp raw honey or pure maple syrup
2 cloves chopped garlic
1/4 tsp sea salt
1 tbsp chopped fresh dill
1/4 c extra virgin olive oil


Place cucumber, avocado, lemon juice, yogurt, honey , garlic, salt, and dill in a blender until smooth

Slowly add oil - blending until smooth

Store in the refrigerator, tightly covered

CONTAINER EQUIVALENT: 1 orange container


Wednesday, January 11, 2017



Make a big amount of this and sort it out into different containers or mason jars for the week ahead! Plan ahead and your will have success and stay on track! 🙂

Thursday, January 5, 2017


How would you like to be able to enjoy a dinner with steak and potatoes….. and NOT consume the starchy carbs?? 
It can be done!! Smashed cauliflower is absolutely delicious, lower in calories and better on the belly!! Plus — its loaded with vitamins and nutrients!! Here is the recipe:
*1 full head of cauliflower
*1-2 cloves of garlic
*1 tsp of butter
Cauliflower is placed in a colander over a pot of boiling water to steam. Steam until cauliflower is extremely soft. Once soft and tender,  remove from heat, drain and place cauliflower in mixing bowl. Mash cauliflower with a fork or extra large spoon. Once its totally mashed, (& looks similar to mashed potatoes) add the butter, and salt, pepper and even parmesan cheese to taste. 
Serve it up warm and enjoy!!! 🍴