Eggs Delight

People always complain about snacking too much, or they are on the go and can't get in a healthy snack. Well these three recipes are easy as pie and will last you a few days snack wise.

Recipe 1

In a skillet place 1tablespoon of EVOO. Add diced onions, bell peppers, and garlic. One minute later add 1 handful of spinach, one minute after that add 5 egg whites and 1 yolk. Cook then enjoy!

Recipe 2

In a nonstick muffin pan add kale or spinach, diced onion, bell pepper, and mushrooms. Add sea salt and pepper. Next crack open one egg for each muffin or pour in egg whites. Bake on 350 for 20-25 minutes. You can add a little Parmesan cheese for spunk. Place 2-3 in a small ziplock bags. When you're ready for a snack just pop it in the microwave for 10-20 seconds.

Recipe 3

Take 1 small package of lean ground turkey breast, combine it with diced onions, bell peppers, sea salt, pepper, garlic powder, chili powder, and or paprika. Add 4 eggs, then roll it into muffin size balls and place one ball into the muffin slots. Cook on 375 for 35-45 minutes (until done). Place 2 each in zip lock bags. Hat in microwave when you're craving a snack. ENJOY! 

Those Flabby Arms

We all focus on our stomach or thighs, then all of a sudden when we have on a sleeveless shirt realize our arms are doing something kind of funny! Well arms for me are very hard to control, but after doing several different exercises I know the ones that work the best and the fastest. Do this routine 1 to 2 times a week and you'll have those tight arms. Yes these exercises hurt, but yes they also work

Bye Bye Jiggly Arms (3 sets 12 reps each)

Tricep dips
Push ups
Wide bicep curls straight into narrow bicep curls
Swing less chin ups ( hold weights in hands,  touch the, together and raise up to your chin, then back down)
Tricep kickbacks
Bicep curl/ over head extension

Use the heaviest weights you can while not straining.

Ab Blast

Ab Blast Workout

50 jumping jacks

20 star jacks

50 standing obliques (25 each side)

20 burpees

50 straight leg crunches

25 windshield wipers

25 in and out abs

15 jack push ups

20 wall squats with arm raises

V-up hold 30 seconds

Basic Needs

Hello! Hello!

I have noticed that a lot of people have no idea where to start when it comes to eating healthy. They are so overwhelmed that they just don't even start.  My motto is to start basic then every week add one new "thing" to your food repertoire. Here is a basic no fuss list to get you started, it should last you one week.

List
Vegetables-bell peppers, onions, sweet potato, frozen broccoli, fresh green beans, asparagus, carrots, cucumber, tomato, spinach, and spring mix lettuce

Fruit: banana, pink grapefruit, dried berries, blueberries, strawberries, apples, lemon, cantaloup, and pineapple

Grains: brown rice, quinoa, and oatmeal, whole wheat English muffin

Meats: tilapia, salmon, chicken breast, ground lean turkey breast, chicken sausage, and lean pork tenderloin

Dairy&Non-dairy: unsweetened almond milk, non fat Greek yogurt, egg whites

Other: extra virgin olive oil and or coconut oil, raw almonds, Mrs. Dash seasonings, sea salt, black pepper, garlic powder, protein powder, organic almond butter or peanut butter


Take your time and create recipes from these basic items. Remember 4-6oz of meat and unlimited vegetables.

It's okay to-grill, bake, sauté, or steam your food. No butter or other oils need to be used.


Happy Shopping!