Coconut “oatmeal” with coconut flour


This recipe doesn’t actually contain any oats, however it is “oatmeal like”. You can enjoy it warm or cold, which I actually prefer. You can add what ever toppings you like.


  • 4 tablespoons of coconut flour
  • 2 tablespoons of shredded unsweetened coconut
  • ¾ cup almond or coconut milk
  • 1 tablespoon ground flaxseed
  • 1 tsp cinnamon
  • 1 tsp vanilla
  • ½ tsp almond extract-optional
  • Chopped almonds or walnuts, berries for topping

*Can add honey or maple syrup if necessary


  1. Heat milk, coconut flour, and shredded coconut in a sauce pan. Whisk until it comes to a boil, will be thicker.
  2. Remove from heat. Add vanilla, almond extract, flaxseed, & cinnamon.
  3. Top with berries and add chopped nuts.
  4. Heat and enjoy or store in a jar overnight. Enjoy cold.

Chicken salad with wasabi mayo cole slaw


I love chicken salad and especially like it with a crunch.  I added red peppers and cabbage and put it on a bed of lettuce.


  • 2-3 chicken breast cut into pieces
  • 1 cup white and purple cabbage
  • 1 cup spinach
  • 2 tablespoons mayo
  • 3 tablespoons of wasabi mayo( can use all regular if you prefer)
  • Tablespoon of oil of choice- to cook chicken
  • Optional ingredients: cottage cheese, tart cherries, balsamic dressing or apple cider vinegar


  1. Heat oil in a pan and cook chicken pieces. Transfer to a bowl and let cool.
  2. For cole slaw, combine cabbage and wasabi mayo,( I added a tsp of Italian dressing)
  3. Add 2 tablespoons mayo to chicken and stir. Add chicken to cole slaw and put on top of some spinach. You can stir in some cottage cheese, tart cherries, apple cider vinegar or what ever else you might enjoy!

Chicken and broccoli stuffed spaghetti squash



  • 1 large spaghetti squash
  • 2-3 chicken breasts
  • 3 cups of broccoli
  • For sauce- ¼-½ cup enchilada sauce or hot sauce
  • 3 tablespoons of ranch seasoning


  1. Preheat oven to 400 degrees. Cut squash length wise and scoop out seeds. Note- I microwave mine for about 2-3 minutes to soften to make it easier to cut.
  2. Spray 9×13 baking dish and place each half of squash face down.
  3. Cook for about 30 minutes or until pulls it apart easily, like spaghetti strands.
  4. Meanwhile, cut chicken breast into chunks. Sautee in skillet until no longer pink.
  5. Add  the sauce,  broccoli, and ranch seasoning.
  6. When squash is cool, scoop into baking dish and add chicken and broccoli.
  7. Bake for another 15 minutes. Sprinkle with shredded mozzarella or parmesan.

Dessert pizza with chocolate, peanut butter, and fruit




  • 2 cups of almond flour
  • ¼ tsp baking soda
  • 1 tsp vanilla
  • 1 tsp almond extract
  • 4 tablespoons of butter or coconut oil, melted
  • 1 tsp cinnamon
  • 2 tablespoons of chocolate protein powder- for chocolate crust


  • Peanut or almond butter
  • Mini chocolate chips
  • Sliced bananas or strawberries
  • Whip cream-optional


  1. Preheat oven to 350 degrees. Combine all crust ingredients together. It will be dry, you can add a little almond milk or water to form a ball of dough. Wet your hands and roll out dough on parchment lined baking sheet. Place another piece of parchment paper on top and flatten with rolling pin. * you can use an 8×8 baking dish if you prefer.
  2. Bake crust for 15 minutes or until edges are browned.
  3. Let cool and add what ever toppings you prefer.
  4. My favorite is to top with layer of peanut butter, mini chips, and banana.
  5. Bake whole pizza for another 5-10 minutes.
  6. Top with whip cream!

chicken crusted pizza


This intrigued me of course! A client told me she actually ordered these and loves them. So I thought I can make this! Started researching different recipes and improvised a bit…


  • 1 pound of ground chicken
  • ¼ cup parmesan cheese
  • ¼ cup shredded mozzarella
  • 2 tsp Italian seasoning
  • 1 tsp garlic powder
  • 1 tsp ground flax seed-optional
  • Toppings of choice: I made half white pizza with onion,  pesto, tomato, goat cheese, and parmesan. The other half sauce, mozzarella, mushrooms, onion, and pepperoni


  1. Preheat oven to 400 degrees.
  2. Combine all ingredients in a mixing bowl.
  3. Line a baking sheet with parchment paper, spread chicken “crust” on top. Cover with another sheet and press into a circle. You can use a rolling pin to flatten.
  4. Remove top parchment paper and bake for 20 minutes.
  5. Remove and add pizza toppings and bake an additional 10 minutes.

chocolate peanut butter spoons


Love these, they are delicious from the freezer!

Peanut butter batter:

·        1 cup peanut or almond butter

·        1 cup of almond flour

·        1 tsp vanilla

·        1-2 tablespoons of protein powder- optional


·        Melt dark 1/3 cup dark chocolate chips with tablespoon coconut oil


1.   Combine all ingredients for peanut butter batter.

2.   Use plastic spoons and fill the spoon.

3.   Place spoons on a tray or plate and place in freezer for about 20 minutes to half hour

4.   Melt chocolate and dip spoons in chocolate. Store back in freezer.


How I became “unstoppable”



 About 16 years ago I made the decision that I didn’t want to be overweight any longer. I felt horrible, physical and emotionally. I was approaching obesity. I made that decision for ME, therefore every choice I made was solely to keep me accountable. I didn’t necessarily make it public or tell many people, I just did it. I started by making promises to myself. THE PROMISES YOU MAKE TO YOURSELF ARE THE HARDEST TO KEEP, MAINLY BECAUSE THE ONLY PERSON YOU END UP DISSAPOINTING IS YOU! I wasn’t trying to impress anyone, I was losing weight for me.


One of my first promises was to slowly eliminate bread and rolls. I made “sandwich’s” with one slice of bread or when I ordered out I ate half of the roll. Every time I accomplished this it became easier the next. Today I skip the bread basket and make lettuce wraps and increase my veggies. It’s easiest to find a substitute, and sometimes I order a salad or soup.


Think of your promise as an exercise. You become stronger every time you keep your promise. This will get you closer to your long term goals. You are able to trust yourself more and more, and with this, you increase your confidence.

What small promise can you make for yourself?

My secret to keeping my weight off



Losing weight is one thing~ keeping it off is a whole other challenge! Many clients I have worked with feel as soon as they achieve their “goal weight” it will be easy to just maintain it. Part of that is true, however many of you gain some weight back after you reach your goal. Why it’s not so simple…

I felt the same way when I first started losing my weight. I was working toward specific numbers on the scale. I quickly realized that when I was successful, I would back a bit form my healthier habits.

Setting goals is a great way to stay motivated, however the SECRET is to create new habits that you will be able to stick with for the rest of your life. If you are only trying to reach a certain number on the scale or get to a specific date you will not be successful long term. Once that goal is reached we tend to fall back into old unhealthy habits.

Making small changes will help you maintain new healthier habits. Your plan should include a way of eating that you can maintain forever. So if you are restricting certain food groups, ask yourself  “Can I maintain  this way of eating for the rest of my life?”

Some small changes I started with at the beginning of my weight loss journey:

  • Started walking and or doing exercise videos just 30 minutes a day
  • Only ate fast food 1x a week- my favorite was Burger king’s chicken sandwich, fries and diet coke
  • Started bringing a healthier snack to work, instead of stopping at the store and getting cappuccino and chips.
  • Cut back on diet soda to one a day (I’ll admit I was addicted.)

The more I lost, the better I felt, the more motivated I became.

I have so many new healthy habits, but I do not deprive myself .

What one thing can you change for a healthier lifestyle?


Almond flour crust pizza



  • 2 ¼ cups almond flour
  • 2 tablespoons coconut flour
  • ½ tsp baking powder
  • 2 tsp Italian seasoning
  • ¼ cup parmesan cheese
  • 3 eggs ( can substitute 1 egg and 2 tbls of flax+ 1 tbls water)
  • 2 tbsp coconut oil
  • 2cups of marinara sauce
  • 1 cup fresh mozzarella
  • Veggies or pepperoni for toppings
  1. Combine flours, baking powder, parmesan cheese, and seasoning
  2. In a separate bowl, beat eggs and oil well.
  3. Add the dry ingredients to the wet until a dough forms.
  4. Shape the dough and transfer to parchment paper lined baking sheet. Top with another sheet and roll out he dough to your thickness.
  5. Bake for 15-20 minutes at 350 degrees. Top the crust with toppings and bake for another 10 minutes.

Pizza casserole


A low carb version of pizza…


  • 1 pound ground turkey, beef or sausage
  • 2 zucchini- diced
  • 1 cup sliced mushrooms
  • 1 tsp garlic
  • 1 can diced tomatoes- I like spicy flavor
  • ½ cup of sauce
  • 1 tablespoon Italian seasoning
  • ½ cup shredded mozzarella or fresh parmesan cheese
  • Pepperoni for topping


  1. In a pan with a little oil sautee your garlic. Add the ground turkey and brown. Add the zucchini and mushroom, and diced tomatoes.
  2. Combine and cook on medium heat for about 5 minutes until veggies are a little soft.
  3. In a sprayed 9×13 pan, layer the sauce on the bottom. Pour meat and veggie mixture over the sauce. Top with cheese and pepperoni.
  4. Bake on 350 degrees for 20-25 minutes.