Real Food Fast

Working in the Fitness field, I am always bombarded with constant complaints about how hard it is to eat healthy on the go.

While I understand that it takes time to make a bunch of chicken breasts, cook up some Quinoa, roast sweet potatoes and chop veggies for the week, some things are just worth taking the time to do. And if you truly want to see results, this is one of those tasks that you must be willing to take on for the sake of your health, and all of your hard work in the gym.

However, for clients of mine who just can’t seem to find the motivation to do this (shame on you) I offer some helpful alternatives that make eating healthy seem a bit easier.

Wherever your day may lead, these are all great choices to take on the go. So grab a lunch box, shopping bag or purse, and pack it with these nutritious and filling foods that will keep your diet clean, lean, and on the right track.

Fruit: Bananas, Apples, Kiwi, and Citrus fruits..anything with Skin. You can also pack a small Tupperware container with Berries, Pineapple, Watermelon, etc.

Veggies: Celery sticks, Carrot Sticks, Sliced Bell Peppers, Grape Tomatoes, Cucumbers, Snap Peas, Asparagus Spears, Ziploc bags of Baby Spinach as a base for a salad, or Collard Greens used as a wrap.

Complex Carbs: Individual cups of Brown Rice. Rolled Oats. Whole Grain Wraps for a sandwich, Brown Rice Cakes, Microwave ready Sweet Potatoes

Protein: Can or Packet of Tuna/Salmon. Low Sodium Sliced Turkey Breast, Beans, Greek Yogurt, Cottage Cheese, Hard boiled eggs, Whey/Brown Rice Protein Powder.

Healthy Fats and Energy Boosting Snacks: Natural Almonds, Walnuts, Pistachios, Hemp/Flax/Chia/Sunflower seeds, Nut Butters, Hummus, Avocado, Coconut Oil/Flakes.

Combine a few to make a delicious Trail Mix that wards off afternoon hunger!

Bars: Lara Bar, Kind Bar, Think Thin Bar, Luna Bar

Hydration: Water, Green Tea, Seltzer Water.

Add Lemon, Lime, Mint, Cucumber, or frozen fruit for a natural sweetener throughout the day.

Instead of filling your fridge, pantry, and body with empty calories, choose nutrient packed foods that will keep you feeling fuller, longer!

“Grab and Go” does not have to mean fast food. It can mean healthy food…fast!

What’s On Your Plate?

Before we get to the wonderful world of food, here is a glimpse of this weeks Spin Playlist for you to rock out to during your next cardio session.

spin list

Yup, Ricky Martin is back and ready to help me push you through a killer workout!



Now let’s fuel shall we?…

Oats of all flavors…


  • Oatmeal with egg whites, banana, cinnamon and peanut flour
  • Oat Bran with egg whites, chopped apple and Sunflower seed butter


so addictive.


Blueberry scone oats: mix raw oats, peanut flour, vanilla Sunwarrior (or protein of choice) and enough water to combine. Leave in the fridge overnight, and in the morning, top with blueberries.

Add more water if necessary. Heat or serve cold.

Ground Turkey with jalapenos and red bell pepper


Sweet potatoes, my fav!


Rainbow salads with kale, tilapia, veggies and hemp seeds. Topped with Rice Vinegar.


And my go-to dessert…


Hershey’s Dark chocolate cocoa powder mixed with water and stevia in the raw, poured over 1/2 cup of frozen mixed berries.

Top with a spoonful of plain Greek yogurt and slivered almonds or walnuts for extra staying power while you sleep!

Complex carbs, healthy fats, proteins and greens…I’ve got it covered!

So..What’s on your plate?

Peas and Crayons

Food and Foliage


Yes, I’m still alive. I’ve just been busy working, living, and enjoying the colorful month of October.


And then creating Fall foliage inspired dishes Smile

As previously mentioned, I have been adding more plant based protein into my diet, and so far it’s going really well.


nuts&seeds, nutritional yeast, beans, edamame, broccoli, kale, peanut flour, oats, quinoa, Sunwarrior protein powder…just to name a few lol

And as for my animal based proteins…


wild caught salmon


egg whites, peanut flour, rice cake. Try it.

And this delicious concoction

Italian Turkey Chili.

  • 1lb 99% Lean Ground Turkey, browned in a skillet with black pepper before adding to crock pot
  • 1 can white beans (I used cannellini)
  • 1 can crushed tomatoes (28 oz)
  • 1/2 red, 1/2 yellow bell pepper, chopped
  • 1/2 white onion, sliced
  • 1 bag frozen brown rice (I used steam fresh)
  • 2 cups frozen spinach

to taste…

  • oregano
  • red pepper flakes
  • minced garlic
  • cayenne pepper
  • dash of ground cinnamon

cook on low for 6 hours, or high for 4 hours.

I love when my meals look like a rainbow Smile

The next time you make prepare a meal, make sure to add some color to your plate.

Color=Nutrient variety= Boatload of benefits!

What colors are you eating today?

What I’m Loving Wednesday (Plant Protein)

Shape Magazine’s recognition of heart healthy seeds has made me so happy.


We should all be aware of the benefits behind these seeds, and start adding them into our diets daily.

Speaking of incredible super foods, Kasey and Heather have put together an amazing challenge for the month of October called #plantPOWER, which is based around the benefits of eating a plant based diet.

follow both their blogs and instagrams for inspiration and ideas on how to create a meal using plant proteins, healthy fats and energizing carbs.

While I don’t plan on going 100% plant based, I am making an effort to eat at least one meal a day that does not contain any animal proteins,(meat, eggs, dairy). It’s just another way to incorporate a variety of nutrients into my diet, and I’m loving it so far.

Hemp seeds and Nutritional yeast in my salads and soup


Peanut Flour mixed with Sunwarrior (plant based protein), as a dip for fruit, or spread onto a rice cake


toasted pumpkin seeds, tofu teriyaki, avocado spread onto Ezekiel bread with tomato, and sweet potato topped with coconut oil…


The options are endless, colorful, flavorful, and filling. Not to mention packed with energy, vitamins and minerals.

Chia and Flaxseeds have been part of my diet for quite a while now, and they have no plans of leaving any time soon.

yog 24IMG_1333

What is leaving however, is Kashi GOLEAN cereal.


As you can see, it’s my favorite crunchy topping to add to my smoothies, yogurt and cottage cheese, but I just don’t need it anymore.

Remember this news?

It’s an unnecessary and processed staple in my diet that I can definitely do without.

Plus, nothing a crunchy honey crisp apple can’t fix Smile


or a refreshing bag of berries


Follow my instagram to see how I am incorporating more plant based proteins into my diet, and join me in the #plantPOWER challenge to add a plethora of benefits to your plate.

Peas and Crayons