Tag Archives: healthy

vegetarian lasagna

Vegetarian Lasagna

vegetarian lasagna

You can always add meat to a Vegetarian Lasagna, but this meal is a great way for vegetarians to get more protein in their diet.


  • 3 Large Zucchini
  • 1 Stock Broccoli
  • 4 cups spinach
  • 2 cans Diced Tomatoes
  • 2 tsps minced garlic
  • 1 tsp ground pepper
  • 1 tsp every day seasoning
  • 2 Cups Fat Free Mozzerella Shredded
  • 2 Cups Fat Free Cottage Cheese
  • 1 Cup Fat Free Ricotta
  • 1 Egg


  • Sautee Tomatoes, Garlic, Pepper, Every Day Seasoning in a sauce pot.
  • Combine Mozzerlla, Cottage Cheese, Ricotta, and Egg.
  • Slice Broccoli and zucchini vertically into thin strips.
  • Layer Pyrex Dish with sauce, zucchini, cheese, spinach, sauce, broccoli, cheese, spinach sauce, zucchini, sauce, and finally cheese again.
  • Bake at 350 Degree for 45 min or until cheese is golden brown on top.

Calories 428, 14.3g Fat, 22.5g Carbs, 3.9g Fiber, and 55.8g Protein

cross fit style workout

Beat Your Time Cross Fit Style Workout

Ok, here’s how this Beat Your Time Cross Fit Style Workout Works:cross fit style workout

  • Do the following exercises below as fast as possible performing each rep with the best form possible.
  • In between exercises do 10 pushups and 10 squat jumps (or 20 squats if you have knee issues)
  • After you complete the 7 exercises, record your time.
  • Work to beat your time the next round through!
  • Record your time below to push each other!

Beat your time Cross Fit Style Workout Exercises:

Neider to Push Press:  Do each movement 20x

Toe Taps:  20 to each side

Advanced Single Leg Squat:  10 Each Leg

Lifted Leg 1/2 V-Up

Toe Touches: 20 Per Leg

Split Jumps: 20 per Leg

Russian Twist: 20 to each side


Equipment Needed: Med BallWeights


broccoli salad

Broccoli Salad

broccoli salad


  • 5 Cups Broccoli
  • 5 Slices Turkey Bacon
  • 1 cup Sugar Free Craisons
  • 1/2 cup Shaved Walnuts
  • 1 cup Blue Cheese Crumbles
  • 6 Tbsp Trader Joe’s Lite Champagne Vinaigrette


  • Chop Broccoli
  • Chop Bacon in pieces and fry until crispy
  • Combine all in a bowl and toss with Vinaigrette

Bring a broccoli salad to a picnic or potluck for a healthy salad side dish option to keep you and fellow health conscious friends on track 🙂 !

Makes 10 Serving.  Each Serving:  10.7g Fat  4.9 Carbs, 1.6g Fiber, and 6.1g Protein




Mini Chocolate Garbanzo bites

Mini Chocolate Garbanzo Bites

Mini Chocolate Garbanzo Bites

In the mood for a little sweet, but don’t want to ruin your ratios for the day?  Try these Mini Chocolate Garbanzo Bites!  They are a sweet treat that won’t send your calories through the roof and keeps your ratios in check!


  • 1 1/4 cups canned chickpeas, well-rinsed and patted dry with a paper towel
  • 2 teaspoons vanilla extract
  • 2/3 cup  Peanut Butter (I used Adams
  • 1/4 cup  honey
  • 1 teaspoon baking powder
  • 1/2 tsp salt
  • 1/2 cup (90 grams) chocolate chips


  • Preheat Oven to 350 degrees.
  • Combine all ingredients but chocolate chips in food processor.  Pulse till well blended.
  • Add chocolate chips.  Pulse a couple more times.
  • Roll dough into small balls and place on a baking tray.
  • Cook for about 10 min.

Makes about 14 balls.  Serving 1 ball: Calories: 50, Fat 3g, Carbs 4.5g, Fiber 1g, Protein 3g.

4 fitness tips

4 Fitness Tips You Can Learn From an Orange Cat

Here are 4 things my cat is doing right, but what you can do better so you lose the last 5 lbs he can’t

[vsw id=”g1oVB2OtgJM” source=”youtube” width=”425″ height=”344″ autoplay=”no”]


1. Eat mini meals throughout the day, but don’t exceed your calorie range.

2. Get a workout in, but also make sure to accumulate movement throughout your day.

3.  Strength train and make sure you work your leg muscles.  They are the biggest muscles so you burn more calories lifting lower body than working your upper body.

4.  Do activities outside to get fresh air and avoid situations or work to limit stressful interactions to keep cortisol levels low.

Zucchini Chips


Zucchini Chips


      (A Great Healthy Appetizer or Party Favorite!)



  • 2 Large Zucchinis
  • 1/2 Cup Parmesan Cheese
  • 1/4 Cup Garlic Powder
  • 1 Tsp Black Pepper
  • 1 Tsp Everything Seasoning or Cajun Seasoning
  • 2 Egg Whites



zucchini chips

I love my Kutsko Kitchen Chopping Rhombus. Get one at http://kutskokitchen.com/


Separate egg whites and mix in a bowl.

Mix Cheese, seasonings, pepper, and garlic powder in a bowl

Cut zucchini in 1/4 inch pieces.  Coat each piece with egg white then cheese mixture.  Lay flat on greased cookie tray.  (I like to use olive oil spray!)

Cook 7 min at 450 degrees.  Flip then cook 7 more min.

Serve warm or cooled!

1/2 Recipe = 95 Calories, 3.4g Fat, 4.1g Carbs, 1.2g Fiber, and 11.5g Protein


pyramid workout

Pyramid Workout

pyramid workout

Pyramid Workout Work by Doing 10 Reps of everything 1x through.  Then 9, 8, etc. and so on until you hit 1 rep of each exercise (Only do 1 dash per round!)

How fast did you complete the workout?

lose weight quickly

Chicken Curry

Chicken Curry


chicken curryIngredients:

  • 1 Chicken Breast per Person
  • 1 Can lite Coconut Milk
  • Curry Paste (red or green)
  • 1 tsp. Fish Sauce
  • 2 Chicken Bouillon Cubes
  • Head of Broccoli
  • 1 Red, Yellow, or Orange Pepper
  • 1 Sweet Onion
  • Coconut Oil
  • Sriracha
  • Soy Sauce


Start simmering coconut milk, fish sauce, curry paste, and chicken bouillon, and 1 cup water in a large wok.


Chop onion, pepper, and broc.  Add onion and pepper.  Set Broccoli aside.



Melt coconut oil in pan enough to coat bottom of frying pan.   Add some soy sauce and sriracha.  Sautee Chicken in pan then add to the wok.

Add Broccoli.  Cook until veggies are tender.

Serve over rice or spinach for a low cal/low carb choice!


Which comes first, the exercise or the weight loss?

Everyone knows that we need to exercise and eat healthy to be fit and healthy.  The problem is the people who aren’t fit and healthy are usually the ones who don’t like exercise.–Or at least currently believe they do not like to exercise!  I read an article on Inc.com by Kent Healy called, Which comes first, Work or Passion.  The article says that in order to find your passion you must first work.  By working you figure out the things you like and don’t like; which will lead you to your passion.


The same concept can be applied to exercise   You have probably noticed those “fit healthy people,” don’t just exercise, they crave their exercise.  They will make sure to do it before or after work, on the weekends, and even on vacation.  That is because they have found something their bodies like to do.  They enjoy their fitness like a hobby and their body craves they way it feels when they are done, especially the exercises on NervePainGuide.org. (Sounds like a passion to me!)  If you don’t feel this way, it doesn’t mean that you don’t like exercise.  It means you are the worker who hasn’t found your passion yet.  You haven’t found the exercise that is right for you body.  As I talked about in my article, Steal like an Artist, exercise does not have one shape or form.  Being fit doesn’t mean you have to run a marathon or do yoga.  You could join a parks and rec volleyball team–just make sure you play volleyball at least 3x a week.  The key is to find something you are passionate about! It is especially important to keep it up after a pregnancy so get that postnatal exercise in!

weight loss

Be warned though, passion doesn’t come over night.  Just as Healy said, “Building valuable skills is hard and takes time.”  Exercise will feel like work at first.  If it feels unbearable you haven’t found the right form.  That doesn’t mean give up.  If you were in the working world and hated your job, you wouldn’t stop working.  You might find a new job, but you would continue to work and develop your skills.  So don’t stop exercising, find a different form.  Find something that works better for you and  remember to include a good diet with the  red ginseng product supplement.Who knows you may try biking, hate it and then in the process of trying running, swimming, and yoga decide biking was amazing and go back to it!  You never know what your future passion will be until you start actively pursuing something!


It’s time to stop making excuses for why you don’t like to exercise.   Start trying new exercises until you find the one that works for you.  As Kent Healy says, “It’s time to stop searching and start doing. And no, they are not the same thing.”  The answer to being healthy and fit isn’t going to come from a web search, it’s going to come from training your body to being passionate about a form of physical activity!

Do the exercise of the day!

If you are reading this, you have probably figured out that in order to lead a healthy lifestyle (or to have the body you want) you have to be active and eat right.  If you are like 90% of my clients you probably are pressed for time.  More often than not the time you set for your workout gets pushed back until finally you say, “I’ll work out tomorrow.”

You don’t have to do that anymore.  On those days where you don’t get to the gym, DO THE EXERCISE OF THE DAY!  It’s simple, easy, and quick!  You don’t even have to spend time thinking “What should I do?”, just do the exercise of the day.  If you don’t have the equipment to do the exercise if the day, repeat the exercise from the previous day.  (It won’t hurt you to do it again, I promise!)  Seriously, even if you do 3 sets it will only take you 10 min max.  If you don’t have 10 min do one set!  That takes a min max!  We all have at least one minute to be active.

With some exercises you could set an alarm and do one set on the hour for your entire work day!  Remember, movement gets your heart rate up, pumping oxygen to the brain.  I guarantee, you will be more efficient at any task after giving yourself a quick push up or squat break!  Movement throughout the day accumulates to give you a higher caloric burn.  Continuous small movements burn more calories than working out for one hour followed by sitting the rest if the day.  That doesn’t mean don’t do your workout if you can fit it in, but also be aware of what you do (or don’t do for that matter) the rest of the day!

Just like I said in Where to Start, being active doesn’t have to be the best workout you’ve ever done, every day.  One set of clam shells is better than nothing!  So those days when time for the gym evades you, log on and check out the exercise of the day.  Even if it’s right before bed, at least do something!