Buttery Brined Salmon Filets

Brining is a wonderful method for fast, flavorful salmon fillets. The cool thing about this quick brine is that it only takes 15 minutes. Let the fillets

Buttery Brined Salmon Filets

brine while you heat up the grill, set the table, and prepare a salad.


Why’d I call these fillets “buttery” when there is no butter involved? This you’ll understand once you take that first bite – the buttery quality of the brined salmon is impossible to miss. And it’s oh so enjoyable! I recommend making enough to enjoy leftovers the next day.


Servings: 4

Here’s what you need

  • 8 cups water
  • ½ cup kosher (coarse) salt
  • 1 Tablespoon cracked black pepper

  • 1 teaspoon lemon zest
  • 4 (6oz) salmon fillets, skins on
  • 1 teaspoon sea salt
  • 1 teaspoon black pepper


  1. In a large bowl combine the water, kosher salt, black pepper and lemon zest. Whisk until the salt has dissolved. Add the salmon fillets and let soak for 15 minutes. Remove from the water and pat dry with paper towels.
  2. In a small bowl combine the teaspoon of sea salt with the teaspoon of black pepper.
  3. Place a large, nonstick skillet over medium high heat. Sprinkle half of the salt and pepper mixture over the skillet and add the salmon fillets, skin side down. Cook until the salmon skins are browned and crispy, about 8 minutes, and sprinkle the remaining salt and pepper mixture over the tops of the fillets. Flip the fillets and cook for an additional 8 minutes, until flaky and done. Serve immediately. Enjoy!


al Analysis

274 calories, 12g fat, 2g carbohydrate, 0g sugar, 564mg sodium, 1g fiber, and 40g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!


Cauliflower Rice with Eggs and Goat Cheese

Herbed Cauliflower Rice with Eggs and Goat Cheese
  • 2 tablespoons butter
  • ½ small red onion, finely diced
  • 1 garlic clove, minced
  • 1 small zucchini, diced
  • 1 small red bell pepper, diced
  • 1 bag of Riced Cauliflower from Trader Joes – OR 1 small head of raw cauliflower chopped into a “rice like” consistency in your food processor
  • 1 tablespoon Italian seasoning
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste
  • Eggs cooked how you like
  • Herbed goat cheese, crumbled
  • Fresh parsley, chopped for garnish
  1. In a large skillet, melt the butter over medium high heat, add the onion and saute until the onions start to caramelize.
  2. Add the garlic and saute until fragrant.
  3. Add the zucchini and bell pepper and saute for one to two minutes.
  4. Add the cauliflower rice and saute until tender, approximately another 5-7 minutes.
  5. Add the Italian seasoning, balsamic vinegar, and season to taste with salt and pepper.
  6. Set aside.
  7. In another pan, make your eggs however you like. We love ours sunnyside up or over easy.
  8. Scoop a large serving of the cauliflower rice into a bowl, top with an egg or two, crumble on some goat cheese or for us, we had an herb crusted goat cheese, and garnish with some chopped fresh parsley. Enjoy!

Instant Pot Lemon Chicken

1/2 cup low sodium chicken broth

4 boneless chicken breasts (2lbs)

1 teaspoon dried parsley

1/4 tsp paprika

1/4 teaspoon seasalt

pinch of black pepper

4 lemon slices

3 cloves of garlic smashed

3 tablespoons of heavy cream ( or coconut milk condensed )

3 ounces of cream cheese softened (kite cream cheese)

1/3 grated parmesan cheese ( skip or use cheese from goat)

Add the broth to the pot. Place a trivet inside and lay the chicken on top of the trivet.

In a small bowl mix together the parsley, paprika, salt and pepper. and place in on from of the chicken. Lay the lemon slices on top of the chicken with the seasonings and sauce.

Close the lid and seal the vent. Cook on HIGH pressure for 10 minutes. Quick release the steam lid and press cancel.

Remove the chicken from the pot. Discard the extra cloves and lemons. Save the chicken broth mixture. Turn the pot to SAUTE mode. Add the broth adn cream. When the mixture beings to bubble along the edges, add the cream cheese. Whisk as the cream cheese melts and the cause thickens, about 5 minutes. Press Cancel. Whisk in the Parm. Pout the sauce over the Chicken and garnish with the extra lemon slices.

Is your GUT filled with Candida Albicans?


Many people go through life with symptoms like fatigue, recurrent yeast infections, irritable bowel syndrome, itching, inability to loose weight, infertility, bloating, skin rashes, and headaches. As wide ranged as those symptoms sound, they often all have the same cause – a fungus named Candida Albicans.

Sadly, Candida is often misdiagnosed. I find that I am usually the last resort for a lot of my clients. They have been to numerous doctors who have told them they have IBS, and will treat them with some type of drug that just Band-Aids the symptoms.  Candida is a serious bacteria overgrowth in the gut that can cause some serious long-term damage. I have been testing clients for candida and putting them on a protocol that ultimately changes their lives. 

So, you are not alone when you want to stick your face in a bag of sugar. It could just be the bacteria screaming!!!

I’m going to explain exactly what it is, how it develops, and how to treat it. 


What is Candida?

Candida Albans is a pathogen that takes advantage of a disruption in the balance of microorganisms in your gut. This balance of ‘gut flora’ is a crucial part of your immune system and digestive health, but it can easily be lost during periods of stress, a poor diet that is high in carbs and sugar, after a course of antibiotics, or even from hormone imbalances. When this balance is broken, the colonies of Candida Albicans are able to expand rapidly until they control a large portion of your gut, eventually growing roots like a tree into your intestinal wall. 

Candida Albicans releases up to 79 different byproducts, including uric acid and a powerful neurotoxin named acetaldehyde. Acetaldehyde causes chronic headaches and brain fog, and it was recently classified as a potential carcinogen by the International Agency for research cancer. Uric acid can cause joint pain and lead to gout if an excess builds up. In turn, the changes in your gut flora can lead to digestive problems, intolerance to certain food, yeast infections, and oral thrush.

Studies show that 70% of us have candida in our gut. However, most of the time Candida is completely harmless. It exists in small colonies and is kept under control by the other microorganisms in your gut. Candida only becomes a problem when we do something to change that homeostasis.


Three Common Causes Of Candida Overgrowth


This is for sure most common cause of Candida overgrowth. Antibiotics are lifesavers, but they also come with serious side effects. Broad-spectrum antibiotics are often prescribed for illnesses that would quickly clear up with a little rest. However, with people not being able to miss a day of work or taking care of the kids, they go for the antibiotics not knowing it will have some major consequences for our digestive and immune systems.

Broad-spectrum antibiotics do exactly what they are designed to do – kill bacteria. The problem is that not all the bacteria in your body are harmful. Many of these bacteria play a significant role in digesting your food and maintaining good vitality and healthy immune system.

When antibiotics kill so many of these beneficial bacteria, candida is ready to take advantage. Because the colonies of Candida Albicans no longer face competition for the space and nutrients in your gut, they can quickly multiply and start to grow roots. As they grow, the amount of toxic byproducts they release grows too. This is how those Candida symptoms like chronic headaches and fatigue begin to develop.

QUICK TIP: when you think you may have to take antibiotics get a good quality saccharomyces boulardii supplement. It will help protect the gut from killing off all the good bacteria. You just need to take the supplement as soon as you know you may start antibiotics and 4 days after you can stop. I recommend for everyone to have a bottle on hand in the fridge.



Can diet alone lead to a Candida overgrowth? Yes, especially if a high-sugar diet is eaten for a long period of time. The modern Western diet is full of sugar and high fructose corn syrup. Just read some labels on the common foods you eat such as Ketchup, pasta sauce, almond butter, yogurt, salad dressing, breakfast meats, bacon, cough drops and BBQ. Sugar is everywhere you look. Sugar is exactly what Candida Albicans needs to thrive. It feeds off the sugar you eat; so, when you get that uncontrollable craving you may not be crazy, it is your candida talking. With some of my clients, it is like a drug addiction the desire is so strong. It is not normal to crave sugar to that extent. 

Of course it’s important to note that it takes a long term, high-sugar diet to cause a Candida overgrowth. If you have a healthy diet already, eating one cookie a week will not cause Candida overgrowth.



Anyone who has suffered from stress will know that it can cause physical changes to your body. Stress may be one of the major causes of disease in today’s society. There are a couple of different ways in which stress can contribute to a Candida. 

Stress raises your blood sugar; your body senses the stress and makes lots of energy available for whatever happens next. Unlike the caveman days, today, stress rarely comes from physical danger. (It’s more likely to be from your boss shouting at you!), but the reaction your body has on blood sugar is the same. Secondly, your immune system is weakened by stress as your body’s resources are diverted elsewhere. Your vitality is low and you cannot fight the infection with your body’s own defenses.


The Three Elements You Need In Your Candida Treatment

Personally I run a lab on all of my clients before I treat them to make sure there is no other infection such as SIBO or a parasite. I can also check to see how far along the candida has gotten, weather it is a low grade infection or dividing, which means it has roots. 

The first thing you must change is your diet to exclude as many sugars, fermented foods, or any food high in mold. NO aged cheese, vinegar, sugar, fermented food or drink, alcohol, mushrooms, peanuts, pistachios, and limit root vegetables for minimum of 8 weeks on your protocol. 

Second, you should take an antifungal to kill off as much of the Candida as possible. I like to run a food sensitivity test on the client just to make sure we are not adding any fuel to the fire with the herbs we use. For example, if I have someone who is reactive to oregano and walnuts, one of the big herbs used to kill candida, I will have to find an alternative supplement. 

Third, you should choose a good probiotic to replenish your gut flora and prevent the Candida from coming back. I usually use a megaspore along with a good probiotic. I also recommend doing some kind of liver support to help with any die-off from killing the bacteria. 

Lastly, you MUST heal your gut.  Many practitioners skip this step, and it will cause clients to fall right back into the same boat. Depending on the client I use a variety of supplements and food based treatments to heal the gut. One that I love is bone broth and aloe Vera. So, there you have it. If you want to learn more about candida or have any questions please ask away. I have had candida, parasites, IBS, you name it, so I have been through all of this and I have found the holistic approach to be the most effective. 



Slow Cooker Spiced Chicken and Sweet Potato

One of the best secrets to consistently eating for fat loss is to utilize a slow cooker to create wholesome, homemade meals. Slow cooker meals are incredibly simple to make, since all you do is get everything into the pot in the morning. When you get home it smells delicious and dinner is hot and ready to be eaten!

Chicken and sweet potato make a winning combination in this almost-too-tasty slow cooker meal. By utilizing bold seasoning and fresh salsa, flavor is infused into every tender morsel. Meals like this one are the building blocks of a solid, long-term nutrition plan. Lucky for us it tastes amazing!


Servings: 8

Here’s what you need

  • Olive oil or coconut oil
  • 3 lbs skinless, bone-in chicken thighs
  • 2 teaspoons ground cumin, divided
  • salt and pepper
  • 1 teaspoon smoked paprika
  • ½ teaspoon ground allspice
  • 1 cup chicken bone broth- no sugar low sodium
  • 1 cup salsa, divided
  • 2 teaspoons minced garlic
  • 1 large sweet potato, peeled, halved lengthwise and sliced into 1 inch pieces
  • 2 red bell peppers, seeded and cut into 1 inch by ½ inch strips
  • 1 Tablespoon fresh cilantro, minced for garnish


  1. Rinse the chicken thighs and pat dry. Sprinkle with ½ teaspoon ground cumin, ¼ teaspoon salt, and ¼ teaspoon ground black pepper.
  2. Place a large skillet over medium-high heat. Lightly spray with olive oil. Add the chicken thighs and cook until well browned on all sides, about 10 minutes. Transfer the chicken to plate. Remove the skillet from heat.
  3. In same skillet, combine the smoked paprika, allspice, chicken broth, ½ cup of the salsa, garlic, and remaining 1½ teaspoons cumin.
  4. In a slow cooker, combine the sweet potatoes and red pepper strips. Generously season with salt and pepper. Place the chicken thighs on top of the sweet potato mixture and pour the broth mixture over the chicken. Cover and cook on high for 4 hours.
  5. Transfer the cooked chicken pieces from the slow cooker to a large plate. Remove the bones and shred the meat. Use a slotted spoon to transfer the sweet potato and red pepper mixture from the slow cooker and onto a serving platter. Top with the shredded meat and the remaining salsa. Garnish with cilantro. Enjoy!

Nutritional Analysis

285 calories, 6g fat, 15g carbohydrate, 3g sugar, 357mg sodium, 3g fiber, and 40g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Enjoy xoxo,


Ham and Chive Egg Muffins 

Ham and Chive Egg Muffins
Ham and Chive Egg MuffinsBreakfast is arguably the most important meal of the day. Not only does this first meal break the fast that your body has been in overnight, it is your first opportunity to influence how the rest of your eating for the day will go. If you choose to eat a sugar-fueled breakfast then chances are high that you’ll continue to make poor food choices for the rest of the day.

These Ham and Chive Egg Muffins are the perfect blend of protein, fiber and flavor to start your day off right. Make a big batch on the weekend to provide days of on-the-go breakfasts for your busy workweek. Enjoy!

Courtesy of RealHealthyRecipes.com

Servings: 12

Here’s what you need

For the Lemon Vinaigrette

  • 10 eggs
  • 2 Tablespoons coconut cream
  • 1 Tablespoon nutritional yeast
  • sprinkle of sea salt and black pepper
  • 1 cup cooked ham, chopped
  • ¼ cup fresh chives, minced
  • ¼ cup red bell pepper, chopped


  1. Preheat the oven to 350 degrees F. Grease a 12-muffin tin pan with coconut oil.
  2. Whisk the eggs, cream, nutritional yeast, sea salt and black pepper in a large bowl. Add in the ham, chives and bell pepper. Divide the egg mixture equally between the 12 muffin tins.
  3. Bake in the preheated oven for 12-18 minutes, until set. Remove from the oven and cool before removing the egg muffins from muffin tins. Once fully cooled, store extras in an airtight container in the fridge for up to 5 days. Enjoy!

Nutritional Analysis

89 calories, 6g fat, 2g carbohydrate, 0g sugar, 268mg sodium, 1g fiber, and 8g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Happy new year.

Dark Chocolate Coconut Cups

Dark Chocolate Coconut Cups
Dark Chocolate Coconut CupsOh yah! These dark chocolate coconut cups are about to become your new sweet tooth obsession!

These sweet treats are filled with only wholesome, low-sugar ingredients to keep you on track with your fitness goals. Store these tasty treats in your freezer. Enjoy!

Servings: 15

Here’s what you need

For the Dark Chocolate:

  • 1 bag lily’s chocolate chips (stevia sweetened)
  • 1 teaspoon coconut oil

For the Coconut Filling:

  • ½ cup Unsweetened Coconut Flakes
  • ¼ cup coconut oil
  • ½ teaspoon vanilla extract
  • ⅛ teaspoon sea salt
  • Liquid Stevia to taste


  1. On a rimmed baking sheet that will fit in your freezer, arrange 15 mini cupcake liners.
  2. Place the chocolate and coconut oil in a double boiler over medium heat. Melt, stirring often, until smooth. Remove from heat. Carefully spoon a teaspoon of melted chocolate into the bottom of each cupcake liner. Place the pan in the freezer for 10 minutes to harden.
  3. Combine the filling ingredients in a food processor. Pulse until creamy and fully combined. Remove the pan from the freezer and place a heaping teaspoon of filling in each liner. Press down to level off the tops.
  4. Drizzle the remaining chocolate over the filling, covering all of the white with chocolate. Place the pan back into the freezer for 10 minutes to harden. Serve and enjoy! Keep leftovers stored in the freezer.

Nutritional Analysis

102 calories, 8g fat, 9g carbohydrate, 0g sugar, 16mg sodium, 3g fiber, and 2g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

TRAINERS… Lets team up!

Attention all trainers!!!!

Have you ever known that your client needs more help than you can give professionally in order for them to reach their goals? 

Are you afraid they might quit training with you if you refer out for help? 

Do not be afraid ! When I first started training it was hard to think just working out and eating right wouldn’t work for all clients. Well, it doesn’t and the best thing you can do for your client is to tell them they aren’t doing anything wrong. In today’s stressful world there are so many more factors that play a role in maintaining optimal health. There are more causes of poor health than ever- we see cases of autoimmune conditions, thyroid conditions, gut dysfunction, hormone imbalances and metal toxicity to name a few. All of these things can cause serious roadblocks when it comes to feeling good. It doesn’t mean you are a bad trainer if your clients are struggling to reach their goals!!!! It just means you need to add some more tools to your toolbox. 

Your clients will respect you more for being humble enough to say we need to add another member to our team ! Figuring out what each client needs is not black and white! 

Let’s meet for coffee and talk about how I can help you with your tough clients !!! I do not want to train them- that is your job! You can also potentially make some extra cash on the side !!!!


Functional Diagnostic Nutrition


Paleo lemon blueberry scones (gluten-free, grain-free, dairy-free and refined sugar-free)

I love these easy lemon blueberry scones. Made with almond flour, blueberries, lemon, and honey, they are everything that is good about scones. And they are paleo, gluten-free, dairy-free and refined sugar-free. These scones are amazing with honey butter (I make it with ghee) right out of the oven. Of course, you can use coconut butter for a dairy-free topping.

It’s important to use fresh blueberries — frozen blueberries add too much moisture to these scones. And I like a lot of blueberries, they add to the natural sweetness of the almond and honey. Gently fold the blueberries into the batter at the last minute.

The key to this blueberry scone recipe is to keep stirring the flour mixture with the wet ingredients until it forms a dough. At first, it will seem like there is not enough moisture, but if you keep going it will come together into a nice dough. The consistency is similar to biscuit or cookie dough.

It’s also important to use superfine blanched almond flour for these grain-free blueberry scones. Do not substitute coconut flour or other gluten-free flour blends as they will not work in this recipe.

These lemon blueberry scones are perfect with tea or coffee.Prep Time10 minsCook Time20 minsTotal Time30 mins


  • 315 grams almond flour  about 3 cups
  • 1 teaspoon baking soda
  • 1/8 teaspoon sea salt
  • zest of 1 lemon
  • 2 eggs
  • 2 tablespoonshoney
  • 2 tablespoons fresh lemon juice
  • 3/4 cup fresh blueberries


  • Preheat oven to 325 degrees.
  • Add the almond flour, baking soda, salt, and lemon zest to a large bowl and stir to combine.
  • Make a well in the center of the flour mixture and add the wet ingredients. Starting in the center, stir the dough until well combined. Fold in blueberries.
  • Using a large cookie or ice cream scoop, drop the scones onto a baking sheet lined with parchment paper. Lightly wet hands and gently flatten the tops of the scones. They should be about 1 inch thick.
  • Bake 18-20 minutes, until the tops are golden brown. Cool on wire rack.


Calories: 233kcal | Carbohydrates: 13g | Protein: 8g | Fat: 18g | Saturated Fat: 1g | Cholesterol: 36mg | Sodium: 168mg | Potassium: 22mg | Fiber: 4g | Sugar: 6g | Vitamin A: 1.2% | Vitamin C: 3% | Calcium: 7.9% | Iron: 8.5%