Tag Archives: nutrition

The Best of the Ultimate Reset

I am on Day 21(of 21) of the Ultimate Reset!  Do you know what that means???  After tonight, I’m DONE!!!

I can’t WAIT to share my results with you!!  (Stay tuned)


I did have to do some things differently since I’m currently breastfeeding, though.  The first week I was following the plan exactly as prescribed but my milk supply started to suffer and we can’t have that!  I did have to add a few more snacks than what the meal plan allows and I had to add in some extra protein.

However, with that being said, I found some recipes that I REALLY liked and will continue to make!!  And because they were so yummy, I wanted to share them with you!!

Yes, the Ultimate Reset takes a good amount of planning, meal prepping and mental effort BUT I will say that all of the recipes in the meal plan guide are VERY simple to make!

Each recipe below can be a main meal or a side dish.  (During the Ultimate Reset these are the main meal).  Each recipe serves 1 so adjust accordingly!

Microgreen Salad

microgreen salad
3 cups baby salad greens
1/4 medium carrot, shredded
1/2 medium cucumber, chopped
1/2 medium red bell pepper, sliced
1/4 cup sprouts (like radish, alfalfa, or broccoli)
1/2 tomato, chopped
1/4 cup chopped jicama
1 Tbsp fresh chopped cilantro (optional)

Add 1/4 cup to a 1/3 cup Toasted Pumpkin Seeds to the salad.

Add 2 Tbsp of dressing of your choice.  (During the Ultimate Reset I made my own from the dressing choices in the meal plan guide)

Combine everything together in a large bowl and toss gently to blend!  ENJOY!

*This salad is GREAT for lunch!

*Meal Prep Tip:  Quadruple this recipe, chop everything up, divide it evenly into meal prep containers and eat it throughout the week!

Kabocha Squash with Garlic-Tahini Sauce


  1.  Kabocha squash, seeds removed
  2. 2 Tbsp. sesame tahini
  3. 1 Tsp. miso paste
  4. 1/4 Tsp. finely chopped garlic
  5. 1 Tsp. extra virgin olive oil
  6. Preheat oven to 400 degrees.
  7. Place squash on baking sheet lined with foil.   Bake for 30 minutes or until tender.
  8. Mix together tahini, miso, garlic, and oil
  9. Cut the squash into fourths, pour the sauce on top and ENJOY!

*1/4 of the squash is 1 serving.  This is very filling (surprisingly) because of the Tahini sauce

Pinto Beans and Rice


1 cup cooked brown rice
1/2 cup canned pinto beans (with liquid)
1 teaspoon smoked paprika
1/8 tsp. cumin
1/4 tsp coriander
1 tsp. extra virgin olive oil
1 tsp. Bragg liquid aminos
Himalayan salt to taste

Heat beans gently in saucepan over medium high heat until simmering.  Drain and return to pan.   Add oil, spices, aminos, and salt.  Stir well.  Gently fold cooked rice into beans.

*This would make a great side for tacos, enchiladas, or other Mexican dishes

*I ate a 1/2 serving of this with a Microgreen Salad and that is by far, one of my FAVORITE meals on the reset!

Roasted Root Medley


1/4 medium yam, washed, peeled & cut into 1 inch chunks

1/2 large carrot, washed & cut into 1 inch chunks

1/2 large beet, washed & cut into 1 inch chunks

1/4 yellow onion, peeled & cut into large wedges

2 tsp. extra virgin olive oil

Himalayan salt (to taste)


Preheat oven to 400 degrees. In a bowl, toss all ingredients together. Spread on a cookie sheet and bake for 40-50 minutes or until tender, turning once or twice to preventing burning.

*This is a great side for steak or chicken!

I hope you enjoy these recipes as much as I did!  Share this blog with others, make the recipes, share the food with others and leave comments because I love to hear from you!




Taco Tuesday!

I’ve always prided myself on eating relatively healthy and cooking healthy.  I would have the occasional treat or every now and then, hit up the closest fast food joint on the way home from work because I was too tired to cook.

me and pat killeen fat

I can remember specific moments… like a few years ago when a couple of friends and I had too much wine, decided to order a fully loaded pizza at midnight (I recall it was actually my idea) and ate the entire thing then proceeded to get sick the following morning or the time when I baked an entire 8×8 chocolate cake (the kind that comes in powder form from a box *gasp*) and ate the whole thing after everyone went to bed because I NEEDED some chocolate in a serious way.

I have always been health conscious, but not necessarily a health freak…but now I’m all about letting my freak flag fly because I LOVE this stuff! I LOVE how it makes me feel and I LOVE sharing it with others because I want them to feel as good as I do!

Anyway…back to the point:  Taco Tuesday…

My husband and I lived in Killeen, Texas for a few years when we first got married.  If you’ve ever been to Killeen than you’ll know there are A LOT of fast food places and we gave our fair share of business to most of them.

rosas tacos

A fast food Mexican restaurant called Rosa’s offered taco plates on Tuesdays for $3.99 each.  This plate came with three tacos, rice, refried beans and some extra tortillas.  Now these tortillas were made fresh daily.  And they were soft and fluffy and delicious!   I believe it also came with chips and salsa.

This was a deal!  I couldn’t cook for cheaper than that!  I worked on base as an alcohol and drug counselor for Soldiers and when I got off work, I would stop there on my way home (fortunately or unfortunately, it was about 5 minutes from our apartment) and pick up two steaming plates piled high with hot, greasy Mexican food.

This happened every…single…Tuesday for months and months!


We also ordered stuffed crust pizza from Pizza Hut every…single…Sunday.  It has been years, at least 5, since I ordered anything from either one of those places!  And, although at the time, I thought these things were delicious and I thought it wasn’t a big deal because we only did that twice a week and I cooked healthy the rest of the week, now thinking about it makes my stomach turn.

I was also about 10 lbs heavier, didn’t have as much energy even though I was younger ( we won’t talk about how much younger) and didn’t feel as good as I do right NOW!

However, in honor of our long lost Taco Tuesdays, because it was kind of a fun, albeit an unhealthy, tradition, I’ve decided to revive it…with a twist!

Of course, I still eat tacos…but not in their traditional form, so to speak.  I’ll have a taco salad, or taco meat baked in half of an acorn squash or taco meat wrapped in lettuce…that kind of thing.  I’m sure you get the picture.

change mind change body

Now that I do a healthy re-vamp of most of our favorites, I’m going to share my favorite recipes, healthified of course, with you every Tuesday!

What you can expect for Taco Tuesday:  One healthy recipe, every Tuesday, posted on my Facebook, Instagram and Twitter page!

I know you’re excited…because I am too!

You aren’t going to want to miss this!  AND you aren’t going to want to forget to share this link and all the other recipes to follow, on your own personal social media pages…because it’s going to be  awesome!!




Weekly Recipe Round (6) Up

weekly menu 6

Okay y’all…here it is! Your weekly dinner menu!  (I can’t believe I’ve done 6 of these already!)  Time flies when you’re having fun!

I am really excited about these recipes (I know, I know, what else is new) because these are all MINE! I made them up and I am sharing them with you…these golden nuggets of meal ideas and cooking wisdom J

Luckily, or maybe not always luckily, my family gets to be my guinea pigs. I don’t always like searching for recipes because when I have a 15 minute window to cook, while the kids are occupied playing (which typically lasts only 15-20 minutes before someone starts crying) than I don’t want to spend those precious minutes searching for a recipe.  So, what do I do?  I just whip up something on my own!

Plus, okay, just to keep it real, I’m not the most organized person in the world *huge sigh* and my Pinterest boards are all over the place and it would take me a good 10 minutes just to find the recipe I wanted.

All of these recipes I’m about to share with you have been kid tested and husband approved! In other words, you are not my guinea pigs…these have already been tried…so enjoy!

Beef and Butternut Squash Casserole

me meal prepping

Serves 4


1 lb ground beef or ground turkey

½ onion, diced

2 cloves of garlic, minced

1 med. Butternut squash

½ tsp Sea Salt

½ tsp black pepper

½ tsp onion powder

1 TBSP oil of choice

1 can diced tomatoes


    1. Place the squash in a slow cooker and cook on low for 4 hours
    2. Meanwhile use oil of choice and heat it in a skillet. Add onion and garlic and sautee for 5 minutes – until soft
    3. Add all other ingredients (except squash)
    4. Cook until beef is browned.
    5. When the butternut squash is ready, cut it in half and scoop out the seeds.
    6. Scoop the squash out and spread it on the bottom of a non-stick, 9×13 pan.
    7. Put the beef mixture on top.
    8. Bake in the oven at 350F for 20 minutes
  • Eat and enjoy!


Tip: Serve with a side salad and a whole wheat roll (if you aren’t paleo)

Hawaiian Style Mahi Mahi with Pineapple Mango Salsa

mahi mahi

Serves 2


2 mahi mahi filets, 6 oz each

1 TBSP oil of choice

For the salsa:

½ mango, diced

¼ cup crushed pineapple

½ avocado, diced

¼ cup organic Mexican salsa

½ lime, juiced


  1. Heat oil of choice in the skillet. Cook the fish for 3-4 minutes on each side. (make sure it’s completely done)
  2. While the fish is cooking, assemble all the ingredients for the salsa in a mixing bowl
  3. When the fish is done, top it with the salsa.
  4. Eat and Enjoy!

Tip: Serve with roasted asparagus and brown rice/black rice medley (I made my own)

Crockpot BBQ meatballs


Serves 4


1 lb ground beef or turkey

½ small onion, diced

2 cloves garlic, minced

1 tsp smoked paprika

¾ cup organic BBQ sauce


  1. Mix all of the ingredients in a bowl except for the BBQ sauce
  2. After the meat is mixed well, form into meatballs and place in the crock pot (I lined mine with tin foil first for less mess)
  3. Pour the BBQ sauce on top until they are completely covered and there’s a little extra on the bottom for them to cook in.
  4. Cook on low for 8 hours
  5. Eat and Enjoy!

Tip: Serve them with steamed green beans and a sweet potato, topped with butter and cinnamon.

Another tip: This is the EASIEST way I have ever made meatballs…I LOVE it will never do it any other way again!

Beef and Artichoke “Pasta”

beef pic

Serves 4


1 lb ground beef, ground turkey or cooked, diced chicken (but y’all know I don’t cook chicken so that isn’t happening in my house)

1 med spaghetti squash

1 can diced tomatoes

1 small zucchini, diced

2 cloves garlic, minced

½ white onion, diced

1 tsp Italian seasoning

Sea salt and black pepper, to taste

1 can artichoke hearts

1 TBSP oil of choice

Fresh shredded parmesan cheese, optional


  1. Heat spaghetti squash in the microwave. First poke several holes with in it with a fork. Cook for 10-12 minutes or until you can easily poke it with a fork and it’s soft.
  2. While the squash is cooking in the microwave, heat oil of choice in skillet.
  3. Add onions and garlic and cook 5 minutes or until soft.
  4. Add zucchini and artichokes and cook until soft
  5. Add ground beef and seasoning.
  6. When the beef is browned, add the diced tomatoes.
  7. Simmer for 5-10 minutes, until all the flavors are mixed in well
  8. Cut the squash in half and scoop out the seeds. (I usually cook the squash the night before and store it in the refrigerator because it is HOT when it comes out of the microwave and hard to handle.)
  9. Scoop out the spaghetti strands and top with beef mixture
  10. Eat and Enjoy!

Tip: Serve it with a salad and roasted vegetables

Another tip: If you are trying to get extra veggies in your diet, you could easily add some mushrooms and diced bell peppers in this – it would taste delicious!


REMEMBER…If you like these recipes (and I don’t see any reason why you wouldn’t) than please share this link on your personal social media pages AND comment below too! I’d love to hear what you have to say!!

These Are More than Just Muffins

muffins 2

At first glance, these may look like ordinary, (healthy of course,) banana muffins. They have all the ingredients a typical banana muffin has (which I bet you’re curious about just what those ingredients are because you know if I make them, they are HEALTHY and TASTY so have no fear – I’ll share the recipe at the end) BUT it’s what they represent, to me, that makes them more than a mid-morning snack.

I have always cooked and baked healthy – that’s nothing new. But, what is new, is how I made them, when I made them and what was going on while I made them.

I was holding my son, who didn’t feel good and did not, by any means, want to be put down. I was holding him, in my left arm, (my weaker arm) all 23 ½ lbs of him, AFTER just doing a power lifting workout that morning.  Does that mean a lot to you?  Well…maybe not…BUT it means a whole lot to me!

First of all, I set my alarm for 6AM so I could get up before everyone else, while the house was still quiet and peaceful, and enjoy my workout. (Which, by the way, would NEVER have happened, oh, let’s say, 6 months ago or so.)  So, not only did I get up early and crush my workout, but my arms and shoulders were S…O….R…E, sore!!!  And then my little man needed to be held and he was all snotty-nosed and puffy-eyed and pathetic and so of course, I accommodated him.  Which meant that I held him in one arm and baked with my other.

muffins 1

Which means…that I’m getting stronger! It means the daily workouts I’ve been doing at home are paying off in big ways!  I can carry my kids around easily!  I can easily give them piggy back rides and I can hold them in one arm and cook or do other various things with the other.  That’s HUGE for me and it means A LOT to me and I’m damn PROUD of myself for it!

But wait….there’s more! (I know you’re excited.)

While I was making these muffins, holding my son in my tired arms, I was also on a conference call with my team! We were discussing strategies and getting some training on how to help people make the same kind of positive changes that I’ve been making and continue to make every single day!


So, after all of that, what do these muffins specifically mean to me? They mean CHANGE.  They mean the start of something NEW and WONDERFUL and INSPIRING and EXCITING!  I am not the same person I was when I started this journey back in October of 2015. ..

And the muffins are proof of that!

Are you wanting to bake some life-changing muffins also? Well, here’s the recipe…


Skinny Banana Chocolate Chip Muffins


1 1/2 cups whole wheat pastry flour or white whole wheat flour

1 teaspoon baking soda

1/4 teaspoon salt

3 bananas

1/4 cup honey

1 tablespoon vanilla

1 tablespoon olive or coconut oil

1 egg

1/2 cup nonfat plain Greek yogurt

1 tablespoon unsweetened almond milk

1/2 cup chocolate chips (I use Enjoy Life Chocolate Chips)



Preheat oven to 350 degrees F. Spray 12 cup muffin tin with nonstick cooking spray. In a medium bowl, whisk together flour, baking soda and salt.

Add bananas, honey, vanilla, oil, egg, milk and yogurt to a blender. Blend on high for 1 minute or until well combined, smooth and creamy. Add wet ingredients to dry ingredients and mix until just combined. Gently fold in chocolate chips.

Divide batter evenly into muffin tin and bake for 20-25 minutes or until tooth pick comes out clean or with just a few crumbs attached. Cool muffins for 5 minutes then remove and transfer to a wire rack to finish cooling. Muffins are best served warm and even better the next day.




DON’T FORGET: Share this post on all of your personal social media pages and comment below!  I LOVE hearing from you!

Weekly Recipe Round (5) Up

weekly menu 5

Here is your weekly dinner menu – Round 5!  As always, I’m excited about this week’s menu because I LOVE sharing these HEALTHY and TASTY recipes with y’all!  And I LOVE getting messages from people letting me know they have tried these recipes and liked them!!

Another reason I’m excited about these?  I got them from a variety of sources this time!  Why is that exciting?  Um…I’m not really sure honestly…But I am excited about them nevertheless.  Variety is always good, right?

Before I get to the meat of this blog (pun intended, ha ha) I just wanted to add in a quick bit of advice.  In addition to eating healthy, it’s important to stay active too!  Eating a nutritious, well-balanced diet along with regular exercise is a recipe for a healthy body AND a healthy mind!

I hear from many people that most of their struggle involves eating healthy – whether it’s portion control issues or late-night snacking (I am guilty of having both issues in the past).

My intent with these weekly menus is to help you with that particular area of struggle!   But don’t neglect the rest of the equation –>

(at least) 64 oz Water + Rest + Good Nutrition + Regular Exercise = Happy Lifestyle!


Baked Stuffed Sweet Potato

stuffed sweet potatoes

Source: Nutrition Guide from Hammer and Chisel Workout Program

Serves 2


2 med sized sweet potatoes, washed and pierced with a fork

½ cup black beans

1 ½ cup shredded roasted chicken breast (or you could ground turkey meat)

2 tsp extra virgin olive oil

½ tsp ground cumin

½ tsp ground coriander

1 dash sea salt

2 TBSP chopped fresh cilantro


  1. Preheat oven to 400F
  2. Bake sweet potatoes for 35-45 min, or until tender. Make a slit in the top (so you can stuff it)
  3. While the potatoes are baking, combine all the ingredients (except cilantro) in a saucepan and stir constantly until hot (4-5 minutes)
  4. Top sweet potatoes with chicken mixture. Sprinkle with cilantro
  5. Eat and enjoy!

Tip: Serve this with a side salad – tomato, cucumber and avocado salad (1 ½ cup chopped cherry tomatoes, 1 cucumber, peeled, seeded and diced, 1 avocado diced, 2 TBSP minced red onion, 2 TBSP minced parsley, 2 TBSP olive oil, 1 TBSP red wine; mix all together in a bowl and add black pepper to taste)

Slow Cooker BBQ Beef Brisket

bbq brisket

Source: http://www.artsyfartsymama.com/2011/11/slow-cooker-bbq-brisket.html

Serves 4-5


5 lb beef brisket

1 3/4 cup BBQ sauce (I use organic but you can also make your own)

2T coconut sugar

2t Worcestershire sauce

2t black pepper

1t garlic salt

1t seasoned salt

1/2t onion powder


  1. Mix all ingredients together (except brisket)
  2. Place brisket in the crockpot
  3. Pour sauce on top
  4. Cook on low for 9-10 hours
  5. Eat and enjoy!

Tip: Serve this with a side salad, corn on the cob, green beans, cauliflower mashed “potatoes” and/or paleo cornbread.

Chipotle Black Bean and Sweet Potato Chili

sweet potato black bean chili

Source: Newsletter from my organic produce delivery

Serves 2-3


1 TBSP plus 2 tsp extra virgin olive oil

1 medium- large sweet potato, peeled and diced

½ large onion, diced

4 cloves garlic, minced

2 TBSP chili powder

4 tsp ground cumin

½ tsp ground chipotle chili powder

¼ tsp salt

2 ½ cups water (I used vegetable broth instead)

2, 15 oz can of black beans, rinsed

1 14 oz can diced tomatoes

4 tsp lime juice

½ cup fresh cilantro (optional)


  1. Heat oil in a large saucepan
  2. Add sweet potato and onion and cook until onion is soft
  3. Add spices and stir constantly for 30 seconds.
  4. Add water (or broth) and bring to a boil.
  5. Cover, reduce heat and simmer until the sweet potato is tender, 10-12 minutes
  6. Add the rest of the ingredients. Bring to a boil. Reduce heat and simmer for 5-10 minutes
  7. Stir in cilantro, if desired
  8. Eat and enjoy!

Tip: Serve this with some chicken apple sausage or chipotle meatballs (for you meat-lovers) and a side of roasted asparagus

stufed chicken bell pepper

Chickened Stuffed Bell Peppers

Source: Fixate Cookbook

Serves 4


4 medium red (or yellow, orange, green) bell peppers, cut in half, seeds removed

Tsp olive oil

1 medium onion, chopped

2 cloves garlic, minced

1 ½ lbs raw chicken breast, chopped into ¾ inch pieces (you can also use ground beef or turkey meat)

1 ½ tsp of chili powder

1 ½ tsp cumin

1 tsp sea salt

¼ tsp black pepper

1 cup all natural tomato sauce

1 cup canned black beans, drained and rinsed

5 TBSP of chopped fresh cilantro, save some for garnish

2 TBS fresh lime juice

1 cup shredded Monterey jack cheese

Optional topping: organic salsa


  1. Heat oven to 375F
  2. Place bell peppers, skin side down, in a large baking dish and set aside
  3. Heat oil in a large skillet
  4. Add onion and cook until translucent
  5. Add garlic and cook for 1 minute
  6. Add meat of choice and all seasonings. Cook through
  7. Add tomato sauce, beans, cilantro and lime juice. Reduce heat to medium-low, cook for 3-5 minutes. Stir occasionally
  8. Divide the mixture evenly between the bell peppers and cover lightly with tin foil
  9. Bake for 35 minutes or until peppers are tender. Remove foil
  10. Top each pepper evenly with cheese and bake another 3-5 minutes, until cheese is melted
  11. Sprinkle with cilantro and salsa, if desired

Tip: Serve with a side salad of greens, cherry tomatoes and ¼ of an avocado and/or roasted sweet potatoes and guacamole


Don’t forget to share this link on your personal social media pages! AND I would LOVE it and tell me which recipes you’ve tried and which ones you’ve liked from any of the weekly ROUND-UPS!