Avocado Chicken Salad

Posted on June 23


2lbs cooked chicken
¾ cup celery, diced
½ cup walnuts, chopped
1 1/2 cups mashed avocado (about 4 small or 2 large avocados)
Juice of 1 lemon
1 cup grapes, quartered
2 Tbsp dijon mustard
1 Tbsp dried chives
2 tsp cumin
½ tsp salt
Ground black pepper to taste


Combine all ingredients in a large bowl.

Serve immediately on your favorite bed of greens or with your favorite crackers.


Are you struggling with lack of weight loss and interrupted sleep?

Posted on June 16

Closing the kitchen after dinner is an easy way to shave off some pounds and get a better night's sleep.

Try a walk after dinner, have a cup of herbal tea or change your evening routine to stay out of the kitchen after dinner.


5 Mindfulness Tricks to Help You Avoid Overeating When You're Stuck at Home

Posted on June 08
1. Designate meal times
2. Focus on your food
3. Skip the news or any stressful media
4. Snack responsibly
5. Journal

Strawberry Mouse

Posted on June 08



1 packet unflavored gelatin
3 cups strawberries, fresh or frozen
10 tablespoons granulated sugar (or granulated monk fruit)
3/4 cup egg whites
1 cup whipped topping (buy or make with whipping cream)


In a small bowl mix gelatin with 1 tablespoon water and microwave for 10 to 15 seconds to dissolve gelatin. Stir and set aside.

Wash and hull fresh strawberries. Reserve three strawberries cut into slices for garnish.

Place the berries in a food processor and puree. Pour puree into a mixing bowl and stir in gelatin. Add 2 to 4 tablespoons of sugar to desired sweetness. Set aside.

Place egg whites in a clean mixing bowl. Beat to soft peaks.

Gradually add 6 tablespoons of sugar to egg whites while beating until they are stiff and glossy.

Fold the strawberry puree into the egg whites. Put the mixture in a glass bowl or dessert glasses and chill.

Just before serving, top mousse with whipped topping and garnish with strawberry slices.

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JOJO's Chocolate

Posted on June 04

Calories: 190
Net Carbs: 6g
Protein: 6g
Fat: 14g

Ingredients: dark chocolate (unsweetened chocolate, sugar, cocoa butter, sunflower lecithin,vanilla), peanuts, hemp protein, sea salt.

No photo description available.

Cauliflower Fried Rice

Posted on May 28


1 cauliflower
2 tablespoons coconut oil divided
3 tablespoons tamari sauce
1/2 teaspoon honey
1 teaspoon rice vinegar
1 carrot sliced into small rounds
2 garlic cloves minced
1 tablespoon fresh ginger root chopped
1 cup frozen peas
1/4 green cabbage chopped
1 tablespoon sesame oil
2 eggs beaten
2 green onions
1 teaspoon crushed red pepper flakes


Cut the cauliflower in half (or quarters if it's really big), remove the stem and core then shred it using the largest side of a grater so that it crumbles into what resembles grains of rice. If you’re using a frozen, bagged variety, open the bag and set it aside. Whisk the honey, tamari and rice vinegar together in a bowl then set it aside.

Heat 1 tablespoon of coconut oil in a large skillet over medium heat. Add the carrots, garlic, ginger and cook, stirring often, for 3-4 minutes until the carrot has softened slightly and the garlic is fragrant. If the mixture is sticking, add water, 1 teaspoon at a time so the carrots can keep cooking. Add the cauliflower, peas, cabbage, and sesame oil to the pan; stir fry quickly to cook the cauliflower to a soft texture that begins to crisp, about 4-7 more minutes.

Make a well in the middle, turn the heat down, and add the rest of the coconut oil, heating it for 30 seconds, then the eggs. Stir gently them continuously until the eggs are fully cooked and scrambled; about 2-3 minutes. Stir in the tamari, honey, vinegar mixture and coat the cauliflower rice by stirring it well. When the dish is finished cooking, garnish it with green onions and crushed red pepper flakes or any other herbs you prefer.

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Posted on May 27

Basic Ingredients

1 cup Blanched almond flour
1/4 cup Coconut flour
2 tsp Gluten-free baking powder
1/4 tsp Sea salt
1/3 cup Butter (or 5 tbsp + 1 tsp; measured solid, then melted)
12 large Egg white (~1 1/2 cups, at room temperature)

Preheat the oven to 325 degrees. Line an 8 1/2 x 4 1/2 in loaf pan with parchment paper, with extra hanging over the sides for easy removal later.

Combine the almond flour, coconut flour, baking powder and sea salt in a large food processor. Pulse until combined.
Add the melted butter. Pulse, scraping down the sides as needed, until crumbly.

In a very large bowl, use a hand mixer to beat the egg whites until stiff peaks form.

Add 1/2 of the stiff egg whites to the food processor. Pulse a few times until just combined. Do not over-mix!

Carefully transfer the mixture from the food processor into the bowl with the egg whites, and gently fold until no streaks remain. Do not stir. Fold gently to keep the mixture as fluffy as possible.

Transfer the batter to the lined loaf pan and smooth the top. Push the batter toward the center a bit to round the top.

Bake for about 40 minutes, until the top is golden brown. Tent the top with aluminum foil and bake for another 30-45 minutes, until the top is firm. Internal temperature should be 200 degrees. Cool completely before removing from the pan and slicing.

keto bread

Spinach & Herb Chicken Meatballs

Posted on May 22


1lb ground chicken breast

1 cup baby spinach, chopped

2 teaspoons dried basil

2 teaspoons dried chives

2 teaspoons dried parsley

¼ cup walnuts, ground into crumbs/flour using food processor

1 tsp crushed red pepper, optional

½ tsp kosher salt

¼ tsp black pepper


Preheat the oven to 350 degrees Fahrenheit.

Line a rimmed baking sheet with parchment paper.

In a large bowl, combine the ground chicken, chard, fresh herbs, ground walnuts, red pepper if using, salt and pepper. You may want to use your hands here!

Form the meatballs into golf ball sized balls and place on the prepared baking sheet.

Bake for 15-20 minutes at 350 degrees.

Remove from oven and serve with your favorite vegetable or salad or a side of marinara sauce for dipping if desired.

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Honey Citrus Glazed Salmon

Posted on May 12


Wild caught salmon filets
Olive oil
Butter or ghee
Fresh ginger
Fresh garlic
Coconut aminos, or low sodium soy sauce
Salt and pepper


1. Add salmon filet to a glass dish or bowl. Season with salt and pepper and top with lemon and orange slices. In a separate bowl whisk olive oil, melted butter, lemon juice, orange juice, honey, ginger, garlic and splash of coconut aminos.

2. Refrigerate covered for 10 minutes to let marinade.

3. Preheat oven to 375 degrees F. Spray a baking sheet with cooking oil or line with aluminum foil.

4. Add salmon to baking sheet and bake for about 15-20 minutes until salmon is slightly translucent. Use a fork to test if the salmon is flaky to ensure it’s done.

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Posted on May 12

With the gym being closed I have been exercising outside a lot more, but this past two week we saw a huge uptick in temps which means I have to shift gears a bit in order to stay healthy & hydrated.

If you continue to exercise outside, you should do the following:

☀️ Schedule outdoor time for before 11 am or after 6 pm to avoid peak heat times.
☀️ Hydrate ALL day. It's not enough to just hydrate while exercising.
☀️ Hydrate DURING exercise. Invest in a hydration pack/camelback or waist belt.
☀️ Hydrate with ELECTROLYTES. I like NUUN products.
☀️ Wear sunscreen. The Environmental Working Group (EWG) has done all the footwork to evaluate which sunscreens are best/safest. Get their guide.
☀️ Wear light-colored, breathable clothing. No long pants or sleeves.
☀️ Do a short test run. If you're not used to exercising in the heat, test your capacity on a short work out first. If you notice difficulty breathing, dizziness, nausea, or chills - STOP.

Your goal should be to drink 1/2 your weight in ounces. For example, a 200-lb person needs a minimum of 100 ounces of water daily. If you're doing physical activity or out in the heat for extended periods of time you will need even more. Need some tips for getting more water in? I GOT YOU:

-Get a water bottle you really like. Avoid plastic!
-Add some flavor. Fresh fruit, cucumbers, mint and electrolytes are great options. Most water flavor enhancers are full of junk. Make sure you avoid artificial sweeteners (sucralose, acesulfame potassium, aspartame, etc).
-Eat water-rich foods like watermelon, cantaloupe, strawberries, peaches, oranges, cucumbers, lettuce, zucchini, celery.
-Drink some tea. Green and herbal teas can help get more fluid into your system with numerous health benefits as well.

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