Want to lose weight-this works…


Stop eating so much. It has worked for me and every client that has done it, I have yet to see it fail!
How many of you eat every couple of hours from fear of your “metabolism slowing down”? We have been convinced that we need to snack throughout the day for this reason. It’s a myth. The truth is eating all day is not helping us lose weight. Metabolism has to do with how much muscle mass you have. That is why it becomes harder to lose weight as we get older because we tend to have less muscle.

1. NO EATING IN BETWEEN MEALS!- this is not what we have
been taught over the last couple of years. However it is a
myth that our metabolism will slow down if we don’t eat
every 3 hours. Our metabolism has to do with muscle mass,
that is why it slows as we get older. When we don’t eat, we burn fat
because we have used all our energy storage from carbs.
Let your body feel hunger.
Also when we are constantly eating we have a lot of shifts in our blood
sugar which causes mood swings. We have gotten away
from 3 meals a day like it was years ago.

2. DON’T EAT OUT OF HABIT- we eat breakfast at 8am, snack at 10
Am, lunch at 1pm, snack at 3 pm, dinner at 6pm, snack at
9pm…. Are you truly hungry all those times or are not eating the
right foods to fill you up? Focus on biological hunger rather
than eating from boredom, habit, stress or for fun
3. EVERYTHING ADDS UP- depending on the size of your
snacks, you are probably consuming a lot of extra calories
throughout the day. “ just a little” cream in your coffee, just
bite off your kids plates, just a handful of nuts, or a few
crackers, or grab a piece of candy out of the dish. This is
where journaling is a good idea. It helps you
become more aware of all those little things and how many
extras you are having.

4. YOUR PORTIONS ARE TOO BIG- you are probably eating too much,
possibly without even knowing. If you cut down you may realize you
don’t need as much as you think.


Italian cauliflower rice balls (arancini)


So honestly I didn’t even know what these were until I noticed them on a menu last week. I started researching a bit and came across a recipe from skinny taste that I adapted. They were delicious! I made a fairly large batch. You can cut in half if you want.

-5 Italian sausage links- cut into tiny pieces, casing removed if you want
-2 bags of frozen cauliflower ( 32 ounces total) I use the trader Joe’s organic
-¼ cup of marinara
-½ cup mozzarella
-¼ cup parmesan
-2 eggs
-¼-½cup of almond flour or breadcrumbs

1. Preheat oven to 400 degrees. Cook cauliflower rice in microwave and squeeze all excess water. I actually use a Nut bag for this. nut bag

2. In a medium skillet, cook the sausage about 4-5 minutes. Add the cauliflower
rice and marinara and cook another 4-5 minutes.

3. Remove from heat and add the mozzarella. Let it cool a bit. Place eggs in one
bowl and almond flour and parmesan in another.

5. Use a ¼ measuring cup and scoop the mixture and place onto a parchment
Lined baking sheet. Brush each ball with egg and then almond flour mixture.
You can roll them into balls and coat them that way as well. Bake about 20

chocolate chips cookies, peanut butter bark and peppermint bark

                                                      CHOCOLATE CHIP COOKIES

-2 ½ cups of almond flour
-½ tsp baking soda
-1 avocado-mashed
-¼ cup butter-softened
-¼ cup coconut oil-softened
-3 tablespoons vanilla protein powder ( plant based Garden of Life raw protein and greens)
-2 eggs
-1 tsp cinnamon
-2 tsp vanilla
-1 tsp almond extract
-¼ cup dark mini chocolate chips-ghiradelli

1. Preheat oven to 350 degrees. Line a baking sheet with parchment paper.Combine butter, coconut oil, avocado and extracts together.

2. Add 2 eggs. Stir in protein powder, baking soda and cinnamon. Slowly add almond flour ½ cup at a time.

3. Fold in mini chocolate chips. Bake for 9 minutes.

                                                              PEPPERMINT BARK
-2 tablespoons of coconut oil
-6 ounces of dark chocolate- trader joes

-2 tablespoons crushed mints
-1 tsp peppermint extract
-1 tsp vanilla
Melt chocolate and oil. Add extracts and crushed mints. Pour in a lined baking dish and freeze.

                                                    PEANUT BUTTER BARK
-2 tablespoons coconut oil
-6 ounces of dark chocolate
-1 tsp vanilla
-¼ cup natural peanut butter – or almond butter

Melt oil and chocolate. Add vanilla and peanut butter. Pour into lined dish and freeze until set.

SPRING into Health presentation

SPRING​ into Health presentation


Do you want to lose weight but have tried everything?

Join us…

When: March 19th @ 6:15 pm

Where: Colvin-Brighton CCC  1950 Colvin Blvd, Tonawanda 14150


RSVP to Carmel-716.837.2860  Or Rachel-716.380.0738

    ● Learn how to incorporate healthier habits for long term  success

  ● How reading labels could affect your scale

● Rachel will share some of her tips that has helped her keep  her weight off and stay motivated!  ​

Low carb lasagna (with riced cauliflower)


I have done eggplant and zucchini lasagna in the past but this is a little different and delicious! The bottom layer is made with riced cauliflower.

Beef layer and toppings:
-1 pound ground beef- you can make this vegetarian if you prefer
-1 cup spinach
-1 cup of pasta sauce
-1 small zucchini
-¼ cup sliced mushrooms
-Slices of pepperoni for top
Cauliflower rice layer:
-1 bag riced cauliflower
-1 egg
-¼ cup parmesan
-1 tsp italian seasoning
-½ tsp garlic powder
Ricotta layer:
-¾ cup ricotta
–1 egg
¼ cup parmesan or shredded mozzarella


1. Preheat oven to 350 degrees. In a large skillet, brown your ground beef and set aside.
2. Cook the riced cauliflower and squeeze out moisture. I love using a “nut bag”. It works wonders!

3. Slice your zucchini and place on baking sheet. Bake for about 10 minutes.

4. In a mixing bowl, combine ricotta, egg, and cheese.

5. In a separate bowl, stir together cauliflower rice, egg, seasonings and cheese.

Place that mixture in a 8×8 lined or sprayed baking dish. Press into dish and bake
For 15 minutes.

6. Layer the beef on top of the rice layer, then pasta sauce, spinach, mushrooms, ricotta layer, and zucchini. Top with pepperoni and cheese if you wish.

7. Bake another 10-12 minutes.

Low carb bread- gluten free


I’ll admit I do crave bread on occasion. This is a low carb version that you is great toasted or even to make french toast with! It is a letter denser because it’s made with almond flour.

-1 ½ cups of almond flour
-4 tablespoons of coconut flour
-2 tablespoons of ground flaxseed
-1 tsp baking soda
-1 tsp apple cider vinegar
-5 eggs- or 6 eggs if you omit the flaxseed
-2 tablespoons of coconut oil-softened
-4 tablespoons of butter- softened

1. Preheat oven to 350 degrees. Line a loaf pan with parchment paper or spray. In a large mixing bowl, beat eggs for about 3 minutes

2. Add butter, coconut oil, and apple cider vinegar

3. Add flours, flaxseed and baking soda to the mixture. Combine until mixed well.

How Pilates has helped my client’s golf game!


Even though it’s not quite golf weather, now is the time to start thinking about how you can increase the distance in your swing, prevent injury, increase stability & flexibility and improve your overall game!

Golfers actually put a lot of strain on their bodies, torquing it and repeating the same essential movement’s. As a result, some muscles become overused and others weaken, causing pain and imbalance.

Over the past few years I have trained a bunch of clients who love their golf! I wanted to share some feedback and a couple reasons how Pilates, particularly the reformer has helped them and how it can help you.

1. Shots in golf are taken from the center of the body, the core. These are the muscles that Pilates specifically focuses  on. Core muscles  include the trunk, shoulder girdle, and pelvis or hips. Core strength improves hip & trunk rotation, range of motion in the shoulders and back, stability, and flexibility. All in which are needed for a more powerful and accurate swing.

2. Position of the spine is also so important. It stimulates the reduction of lower back tension. Good posture eases other portions of the body such as the shoulders and wrists.

I have had such great feedback, not only from golfers, but other clients that have seen a huge  improvement in their  posture, more relaxed shoulder & neck muscles, and  ease with trunk rotation. Working those deep abdominal muscles and being stretched are 2 major benefits of Pilates.
Many professionals like Tiger Woods and Annika Sorenstam have turned to Pilates training sessions to improve their performance.

4 Reasons Why Tiger Woods Uses Pilates to Improve His Golf Game

Why Trim Tea for me? What it’s all about?


So I normally do not promote or sell any products. My belief, primarily for weight loss is changing habits, eating better & less, and of course exercising. I lost over 100 pounds by doing exactly those things! I never had surgery, or took any pills, etc. I did it all “naturally”. I’ve never sold any weight loss products because I do not believe in them. I do take some supplements and vitamins, mostly because of my rheumatoid arthritis and Raynaud’s.

With that being said, I have been drinking this Trim Tea, it’s only 2 ingredients and the studies have shown great results for not only weight loss, but lowering blood sugar & cholesterol levels, helps curb your appetite and supports cardiovascular health.
I would also never recommend  a product that I haven’t tried myself. I have been drinking a cup of tea first thing in the morning, since I typically start clients at 7am. This helps suppress my appetite before I get a chance to eat breakfast. I still believe you need to eat a healthy diet, control your portions, and keep moving your body. I like this as a supplement to my normal diet but nothing is a miracle worker.

Chocolate peanut butter chia protein balls


I like these with coconut flakes as well.

-1 cup of peanut butter or almond butter
-½ cup almond flour
-2 tablespoons of chia seeds & 1 tablespoon of ground flax seed-soaked in water
-2 tsp vanilla
-1 tsp cinnamon
-1 tsp almond extract- can omit this but i like the flavor
-1-2 scoops of chocolate protein powder
-3 tablespoons of softened coconut oil
-Shredded coconut-optional
-½ mashed banana-optional
-Almond milk to thin if necessary

1. Soak the chia and flaxseeds in 6 tablespoons of water and let it sit for about 20-30 minutes.

2. Combine the remainder of the ingredients and add the chia and flaxseed mixture.

3. Add a little almond milk to thin if needed. Place in fridge so the dough is easier to roll into balls.

4. Remove the dough and and roll into 1 inch balls and store in fridge.

Banana bread- with almond flour and avocado


I love this bread, the avocado makes it super moist and has some good fat too! The almond flour makes it low carb, and I use minimal sweetener since it has the banana.

-1- ½ cups of almond flour
-1 tsp baking powder
-¼ tsp baking soda
-2 tsp cinnamon
-1 avocado-mashed
-1 large ripe banana
-3 tablespoons coconut oil-softened
-3 tablespoons of butter- softened or you can double the oil
-2 tsp vanilla
-1 tsp almond extract
-3 tablespoons of honey or 1 scoop of vanilla protein powder
-2 large eggs
-Chopped nuts or mini chocolate chips-optional
-1 tablespoon of PB2 – optional but I added it


  1. Preheat oven to 350 degrees. Line a loaf pan with parchment paper or spray it.
  2.   In a mixing bowl, combine flour, baking powder, baking soda, & cinnamon. Also protein powder if you decide to use it.

3. Mix together the banana and avocado, add the coconut oil and butter, vanilla, almond extract, egg and honey if you are using that.

4.  Add the avocado mixture to the flour mixture and stir until combined.

5. Spread the batter in the loaf pan. Bake about 45-50 minutes or until toothpick comes out clean.