Peanut Butter Banana Green Smoothie recipe

I try to avoid Peanut Butter most of the time but it is one of my favorite ingredients to make smoothies with especially when I have a sweet tooth!


1 Cup Spinach

2 bananas

1 TB of Peanut Butter (without hydrogenated oils)

2 cups of almond milk

1 ts of raw honey


To make this smoother, add spinach first then the remaining ingredients then set blender to chop for 30 seconds then blend. You can add ice or more bananas to make this thicker smoothie. Enjoy!




Kale and Bacon :Crockpot recipe


This is a great Paleo recipe or for those who have tried Kale but did not like it. You may like this!


Kale and Bacon

4 cups of water

1 cup of apple cider vinegar

1 cup of chicken broth. I used Free range organic chicken broth from Trader Joes

2 ts of  Trader Joes 21 Seasoning salute. You can use a blend of herbs and spices if you like

2 ts  of himilayan salt or sea salt

2 ts of garlic powder

1/2 ts of turmeric

1/4 ts of cayenne pepper

5 oz of Kale

2 slices of uncured bacon



1)Add liquids and Kale to crockpot

2) Set crockpot to low and cook for an hour

3) Cook 2 slices  bacon on a skillet(add more if you like)

4) Add crumbled up pieces of bacon to crockpot and cook for another hour

Serves 4 to 8 people. I had mine with BBQ chicken. Yum!





Tropical Craze Green Smoothie

This has to be one of my best smoothie recipes! I used a good bit of tropical fruits and the taste was perfect. This smoothie recipe is PACKED with nutrition and if you are trying to detox, lose weight, or just need energy and general good health this is perfect for you!


2 BananasSkinny-Green-Tropical-Smoothie

1 cup Spinach

2 cups of fresh pineapple chunks

1 1/2 cup fresh mango chunks

3/4 cup organic Strawberry lemonade

1 1/4 cup of water

1/2 cup of vanilla flavored coconut milk

2 scoops of Orange flavored Greens

4 TB of Vanilla flavored Organic Hemp Protein powder (not necessary but makes it more filling)

1 TB of Apple cider vinegar

1 TB of raw honey

3 ice cubes


I always set blender to chop until fruit chunks and spinach leaves are smaller then set to puree until smooth! You may add  an extra 1/4 cup of liquid if you want it to be smoother.


Enjoy! Be sure to Pin this on Pinterest and share to your Facebook Timeline to save this recipe!

Summer Weight Loss tips

Anyone else getting the “summer pressure” to lose weight fast? I have some tips that will help you put thing in perspective and give you some juice to create a plan to succeed at weight loss.tumblr_m9jb601RKE1r08h92

Things to remember
1) Summer bodies are made in the winter.If you started 2 weeks ago don’t expect to lose 30 lbs in a month.

2) You don’t have to do what everyone else is doing. Ask yourself why it is so important to get to X size? or X lbs on the scale? 9 times out of 10 you will be satisfied if you feel better and look better without the scale moving. Don’t jump on the bandwagon just because everybody is doing it.

3) Weight loss takes time but it doesn’t have to be super slow. Focus on fixing your habits and results will follow. If you are losing 1-2 lbs per week OR losing inches every week and your clothes are fitting looser  you are on the right track. If you are not time to analyze what you may be doing wrong or see if there are underlying health issues.

4) Do not get on the scale daily. Take pictures, measure for inches, and remember if you are feeling good it is likely that you are losing weight. This video explains why it is important to use more than just the scale

5) Get some Fatfighters in your life for cheat days or if you are wanting to lose and maintain weight loss. It burns fat, cuts cravings, regulates blood sugar, and blocks fat and carbs from storing. I am working with a few members who are still trying to make diet changes and splurge a good bit and they have maintained weight loss thanks to Fatfighters. Most people without health issues tend to lose around 3-6 lbs in a week using Fatfighters for the first time. Results are not typical but since the ingredients are natural you aren’t risking anything. I have personally witnessed my sister eat any and everything and lose 10 lbs her first two weeks then she has maintained the loss and even dropped some pant sizes. She is just one story but you can learn more about my Fatfighter Challenge group from the members themselves!


6) Don’t fall for diets dressed up as lifestyle changes. If you have to replace 2 or 3 meals a day with a shake for some time it is a diet. If you are required to buy only one brand of food it is a diet. It is a diet if it doesn’t teach you anything and only requires you buying their products. For instance, I know people who say “I lost 30 lbs with Jenny Craig but I couldn’t afford it anymore so I gained the weight back.” “I started X diet and lost 20 lbs in a week then gained it back over time”

If what you are putting in your body is not real food you will never learn how to make better choices and the weight loss won’t last. Especially if the shakes you are drinking are just milk, vitamins, soy and artificial stuff.  The hard truth is until you learn to shop for healthy foods and prepare them at home, and know how to splurge without sabotaging all your hard work you will be in the diet trap. Don’t diet. Find out what your body needs based on any ailments or side effects you are having and then research. For instance, if you are craving a lot it’s a sign that you are giving yourself too much junk or you may be deficient in some vitamins and minerals. In my experience, once people move past food sensitivities weight loss is hard. That is why diets don’t work. Diets are general and if it works for some people and not all it is a sign that people have individual needs.

7) Drink LOTS of water. You should be drinking half of your body weight in ounces. I know “I hate going to pee all the time” well suck it up. If you want to make weight loss easier. Start gradually decreasing the amount of non-water drinks in your diet then work your way up. Don’t think you have to start out perfect it takes time to get used to the taste but over time you will love it



Tips for fast weight loss that lasts?

Eat clean.

Limit Fast food intake to once or twice a week.

Cut foods made with white flour (white rice,regular pasta, bread, cereals, and baked goods)

Cut sugar intake.

Read food labels to avoid high fructose corn syrup, partially hydrogenated oils, monosodium glutamate (MSG), and avoid foods with over 10 ingredients with big words you can’t pronounce.

Do NOT consume artificial sweeteners. Sucralose, aspartame, nutrasweet etc. Artificial sweeteners are horrible and they are worse than regular sugar and only cause you to crave more. If eating it kills ants and rats won’t eat it then something is wrong. If they are linked neurological impairment, headaches, and brain tumors something is wrong.. Don’t be swayed by people who claim doctors say these products are okay because they are not.

Eat more real food. Fresh fruits and vegetables. Frozen veggies and fruits without added sauces and seasonings.

Eat a serving of lean protein in each meal Lean meats could be turkey, chicken, fish, and some cuts of pork and beef. Just google it because it is better that you learn it yourself. Simply google “lean cuts of beef). Lean protein is also found in some green veggies and nuts.

Healthy Fats ( for example coconut oil,olive oil, avocados, and unsalted nuts)

Use raw organic apple cider vinegar and organic raw honey regularly.

Eat leafy green veggies like spinach,kale, and collards. You can always make green smoothies with spinach and kale and you won’t taste them when mixed with fruits.

Eat apples and berries often.

Eat some meatless meals a few times per week

Do not buy frozen TV dinners that say the word healthy on it.

Workout using a strength training or interval training program to build muscle. Use New You to enhance your workout efforts, especially if over the age of 30.

Drink LOTS of water

Don’t eat chips or candy

Allow yourself one cheat meal per week or a few very small cheats.

Use Fatfighter to use with cheat meals or anytime you slip up or daily. Use Thermofit for metabolism booster. Use Greens to detox and alkalize the body while getting 8 servings of fruits and veggies along with 38 superfood ingredients.

If you have a post baby belly or cellulite body wraps will help you tighten, tone, and firm your problem areas. The It Works body wrap isn’t a weight loss product exactly but it does give you a slimming effect because after all some of the fat on your body is just hanging skin and it detoxes your body with its’ herbal formula. Check out the before and after gallery


That is all I have for now but if you are interested in getting meal plans written or burning weight loss questions answered then check out my a la carte services


Hope you enjoyed this post and can share it with your friends who need to read it!



Thai chicken and veggies with Thai yellow curry sauce

This was definitely a hit! You will love it!

Ingredients :
6 -8 uncooked boneless chicken tender breasts or 4 large chicken breasts
Curry powder
Turmeric powder
Himalyan salt or sea salt
Garlic powder
21 seasoning salute( trader joes but this is optional)
Bag of frozen vegetable medley of carrots, cauliflower, and broccoli or you may use fresh or separate of each veggie
1 whole zucchini
Coconut oil
Thai yellow curry sauce (got mine from Trader Joes but you can make homemade sauce just google lol)

Steam or boil cauliflower, brocolli, and carrots

Prepare in a small bowl 1 ts of curry powder, 1 ts of turmeric powder, 1/2 ts of himilayan or sea salt, and 1/2 ts of 21 seasoning salute or add 1/2 ts of sea pr himilayan salt and 1/2 ts of black pepper. Mix and sprinkle over chicken and sprinkle  garlic powder over both sides of the chicken tenders until well coated. I did not measure garlic but if I estimated it would be around 1/2 ts per chicken tender. 


Heat 2 TB of coconut oil and cook chicken on medium heat until done.

On a separate griddle add 1 or 2TB of coconut oil and cook chopped zucchini or zucchini noodles(I used noodles made with the vegetti)


Add veggies to chicken mixture and add 1/4 cup to 1/2 cup of yellow thai curry  sauce and simmer for 2 to 3 minutes.



Serve chicken and veggie mixture on top of zuchinni noodles or jasmine rice. I am trying to avoid grains so I used zuchinni noodles.


Enjoy! Share this and Pin this to save and add to your meal planning!

Pizza Muffins

For all the health food purists let me make clear that I don’t consider this to be a healthy meal but it is way less processed than typical frozen pizza and delivery. No corn syrup, MSG, and other highly processed ingredients. Even the cheeses came without hormones and additives. This is a great alternative to hot pockets minus the junk and GMO surprises.

This is super simple and you can veganize it, paleofy, or add some veggies to make you feel better lol

I got all of these ingredients from Trader Joes :

Trader Giottos premade pizza dough there is a garlic, wheat,  and herb flavor or regular
Pizza sauce
Mozzarella cheese
Parmesan cheese(optional)


Instead of rolling dough into a circle I just rolled the dough in a few balls, and then patted and stretched the dough before adding to muffin pan.

Preheat oven to temperature indicated on label.

Spray muffin pan with cooking spray or oil. Place the stretched out dough inside muffin holders(I think that is the proper term lol)I and add a TB of pizza sauce , TB or two of mozzarella cheese, and add 2 pepperonis to each. I ended up with 11 pizza muffins.


Place in oven and bake for 10-12 minutes or as packaging directions indicate if you are not using the brand I used. Add 3 to 5 more minutes if necessary.

Remove pizza muffins with a butter knife after they have cooled for a few minutes to eliminate any possible sticking.



Enjoy! Be sure to Pin this to your pinterest boards and share it via Twitter and Facebook!

Almost Paleo Belgian Waffle recipe

Hey! I was browsing through the internet trying to find out how to make some dairy free belgian waffles without using a lot of flour and that used almond meal since I bought it at Trader Joes the last time I went.

The only problem is I didn’t have all the ingredients to the recipe I found so I ended up taking out a few ingredients out, and add  a few ingredients and modify different amounts to fit what I had at my house.I am a spur of the moment cook that will never have everything that a recipe calls for but I can make

Here is the finished product on one of my boys plates! :) Belgian Waffle has a dark color which is normal since the almond meal is used.

Here is the finished product on one of my boys plates! :) Belgian Waffle has a dark color which is normal since the almond meal is used.

it my own with what I do have!

So I concocted a healthy, Dairy-Free, sugar -free(NOT even use of artificial sugars in this recipe) Belgian Waffle Recipe that I call my Almost Paleo Belgian Waffle  recipe where almond meal was the main flour and I used coconut milk for the liquid. There was no sugar or milk used and the taste was pretty sweet with a nutty, but not too strong flavor. The color turned out dark brown as you can see on the pic it is not burnt at all just turned out dark because of the almond meal used.

The recipe I attempted was at this link but I did not have coconut flakes or arrowroot powder so I came up with a way to make up for it.

Here is what I came up with

2 cups of Almond Meal

2 ts baking soda

1/4 cup all purpose flour

1 ts of vanilla extract

1 TB of  organic raw honey

1/2 ts of sea salt

1/2 ts of cinnamon

1/2 cup of vanilla flavored coconut milk (you may add up to 1/4 cup of coconut milk later if batter is too thick)

2 eggs ( I used organic free range eggs)

1 banana (mashed)


I mixed all the dry ingredients together then in a separate bowl mixed the eggs, honey, milk, and mashed banana together.

Mix the dry and wet ingredients together.

This mixture created 4 large belgian waffles and was gonna use the remaining mixture to make more belgian waffles but it looked as if it would not stretch to make complete waffles so I added 1/2 cup of almond meal, added 2 TB of all purpose flour, 1/2 salt, and 1 more egg to make more waffles. You can either play around with measurements or can repeat the whole process again. Whatever comes easier to you!

Make sure your belgian waffle maker was preheated and spray the waffle maker with cooking spray and add around 1/2 cup of mixture to the waffle maker. Normally in around 3 -5 minutes your waffle is done. I am using a toastmaster waffle maker and I know the waffle is done when the top of the waffle maker rises. I don’t know what kind of waffle maker you use but refer to the manual that comes with it.

This is great for those who are trying to avoid frozen waffles and cut down on the amount of bad ingredients. Use this batch to make your own freezable waffles!


Enjoy! Be sure to Pin this on your pinterest boards or share this on Social media to save the recipe!










Simple Chicken and Turkey Sausage Gumbo recipe

This is a real simple recipe since some of the work was cut out using a frozen bag of veggies. It was really good! I think the hardest part is making a good roux.



Coconut Oil

All purpose flour  or cornstarch

Frozen bag of vegetable Gumbo mix (Make sure this has no added sauces or seasonings can mainly be found in the frozen veggie section at a grocery store I got mine from Bilo. It included red peppers, onions, okra, celery and corn)

2 Garlic cloves

Around 2-3 medium sized chicken breast cooked (I used leftover chicken breast from my Herb Roasted Whole Chicken)

Can of diced tomatoes or 2 fresh tomatoes

1 long Turkey Sausage link

Ground Cumin


Cayenne Pepper

21 Seasoning salute (or a blend of seasoning that include spices and herbs commonly found in stocks)

Chicken broth



1) Put around 1/4 cup of Coconut Oil to a pan on medium heat

2) Add 2 TB of flour and stir for around 3-5 minutes until brown (add more flour if needed

3) Once roux is brown add garlic cloves and frozen bag of veggie mix for 2-3 minutes

4) Add chopped turkey sausage and chicken breasts to the mix.

5) Add 1/4 cup of Chicken broth

6) Add 1//2 ts of cayenne pepper, paprika, cumin, and 21 seasoning salute or your herb blend. Those are just an estimate I am an eyeball cook so I just sprinkle and add more and taste to see if I like it and add more of something (it’s an experienced random cook thing lol))Add more cayenne if you like it spicier and you can also add chili powder if you wish. Creole seasoning can be used as well

7) Remove from heat so sauce can thicken




Serve over Jasmine Rice or Brown rice to keep it as a healthier meal or add a lil starch and choose your own rice :) Serves 4-6 people Enjoy!

If I struggled to help make anything clear check out this recipe from the experienced recipe writers

Herb Roasted Chicken Recipe

Finished product!

Finished product!

This was my first time cooking a whole chicken in a very long time and the turn out was soo good!

I cooked this in my Nu Wave Oven and although I had some difficulties at first I was very pleased! The meat was not all the way thawed out and the middle was left frozen so instead of cooking in the traditional oven I said this sounds like a job for the Nu Wave oven so I used it.

Please bare with me I do not measure things as much because I can eyeball thing for the most part so I will try my best to estimate how much I have used.



5 lb Organic free range chicken from Trader Joes

1 Lemon

1 onion

3-4 garlic cloves

Fresh cilantro

Fresh parsley

Sea salt


Coconut Oil

21 seasoning herb blend

2 whole carrots chopped

4 red potatoes

Organic Chicken broth from Trader Joes


Prep work:

Preheat oven(if using traditional oven) to 450

1)Chop the onion in quarters or as shown in the picture

Excuse the lack of presentation. I don't own a cutting board either don't judge me lol

Excuse the lack of presentation. I don’t own a cutting board either don’t judge me lol

2) Take peeling off of garlic cloves

3) Cut lemon in half or in quarters.

4) Take whole carrots and chop them in fours and do the same with the potatoes and feel free to chop the potato quarters smaller. Set these ingredient to the side.

4) In a small bowl Mix around 1/4 cup of Coconut Oil (you can use an oil of your own choice) with 1 TB of sea salt ,1 TB of pepper, and around 2 ts of a seasoning blend  of your choice. I use 21 seasoning blend from Trader joes.5) Chop fresh parsley and cilantro or you may use your own choice of herbs. I used around 3-4 sprigs of each and I put them in a food processor until fine. Add this to the boil of coconut oil and then

Coconut Oil and herb mixture

Coconut Oil and herb mixture








Note: As I mentioned before the inside of the chicken was still frozen so I decided to use my Nu Wave oven. I had to remove the giblets but because the giblets were stuck to a piece of paper in the cavity of the chicken I had to use the Nu Wave so while I was prepping everything else I had already placed the chicken in the Nu Wave so I may have a difficult time giving you a good time estimate but I will do the best I can by looking at others recipes.


More prepping:

What you would do is remove the giblets and anything else from the cavity of the chicken by placing your hands there. You can save it if you want to use for gravy. I did not. After removing things from the cavity add the garlic cloves, chopped onions, and lemon inside the cavity. If they do not fit you can rearrange them or chop them smaller.

Next you will take the oil mixture and rub it on your chicken all around with your hands. Your chicken is ready to go in the oven.

Grease a roasting pan with cooking spray or oil of choice and add chopped carrots and potatoes around the bottom of the pan leaving a space for the chicken in the middle.

Place the chicken in the middle with the legs up. Pour around 1/2 cup of chicken broth over carrots, potatoes, and chicken.

If you are using a traditional oven this may take anywhere from 1 hour to 1 hour and 30 minutes. I suggest adding chicken broth to the pan every 10-20 minutes.


People who are using the Nu Wave and your bird was fully thawed you can put the carrots, potatoes, and chicken in the bottom of the pan just as described above. Because the Nu Wave takes longer I would set the temperature to 10 and set a timer for 30 minutes. You can also add liquid every 10 minutes. Flip the bird after 30 minutes to see where it is. and continue flipping and adding on 10 minute increments after that.



Note:My chicken was not fully thawed in the cavity so it took close to 2 to 3 hours because I first had to make sure the middle was ready before adding the lemon, garlic, and onions.


I hope you found this simple enough! Forgive me if it is not I am better at cooking and demonstrating than writing out how I did it.


If you need something a little bit more standardized I got most of my idea from this blog here

Finished product!

Finished product!

Is there a such thing is too skinny or do people naturally hate “skinny” people?

Is there Really a such thing as “too skinny” or is it jealousy? Is it true concern or need to talk about someone?

I wrote this post months ago but forgot to publish it but since there is a controversy around Jennifer Hudson being “too skinny” I thought thiswas the perfect time to bring this post out. isshetooskinny

I have seen comments like “she looks like a bird” or “crackhead” based on this picture. I admit her neck looks extra small in comparison to her head size, I mean she does have a big head hell I have a big head and have been skinny my whole life lol but overall her body does not give me the impression that she is too skinny. Most people tell me I am “too skinny” until I am standing next to someone smaller. Maybe larger people and skinny people have a different perception on what skinny is.




If you are insecure  about your weight or easily offended don’t read this:



But this is what I don’t understand…Why is it so easy for people to say to a skinny’s person face: “Your too skinny” “You lost “too much weight” if a person is KNOWN for eating healthy and working out regularly yet no one will say to a fat person’s face “You are too fat” “You need to lose weight” to the “fat” person who is not trying to do anything


There is a difference between showing “true concern” if a person really does look anorexic, but why is there so much “concern”  if a person just so happen to look a little different due to weight loss but no “concern” with people who are “too fat” and are on 15 different meds for hyperthyroidism, high blood pressure, diabetes, heart conditions, and are at risk for stroke and heart attack?


I have personally got the “you are too skinny now” from family members and friends although I have not been trying to lose weight only eating healthier than I used to. The fact that some of my clothing like skinny jeans or jeans that don’t fit anymore gave me more of a “skinny effect” I was just tired of hearing it. Especially from overweight family members that I could have easily came out of my mouth and said “You need to lose weight” but didn’t because I feel that everyone has a choice and if someone isn’t complaining about their own weight then it is not my place to tell them what I think they need. I am a weight loss coach but I only give advice to those who ask ! With that said, this is what I want to ask to those that always have something to say about “Too skinny” people that live healthy lifestyles:


  1. Are they too skinny for your preference or liking?
  1. Are you jealous that they lost weight?
  1. Do you not have enough confidence in yourself that you must actively pick out what is so wrong with others?
  2. Did you ever consider that some people are not trying to lose weight for other people’s approval and the fact that they just so happen to live a lifestyle that is healthy for them?
  1. Did you know that no one becomes anorexic looking after working out a lot and eating healthy?
  1. Did you know that eating healthy does not mean starvation or deprivation?
  2. Is there something in the “too skinny” person that you want or you are hiding it in yourself?
  1. Would you so boldly walk up to a fat person and say “You’re too fat”? If not, why would you do it to a skinny person? Does the skinny person not have feelings either?  Even as a fitness advocate its not my place to walk up to people telling them what their problems are when they aren’t asking me.


  1. Did you know that there is no fat vs skinny war?


Stop the hating and jealousy they are unity killers. I have nothing against fat people or “thick” people who are content with the way they are. This is not a fat bashing or skinny praising post. I am an advocate for a healthy lifestyle and while I do believe everyone has the potential to be the healthiest version of themselves, I do know that everyone is not meant to be skinny.  And in the same thought I don’t believe everyone is meant to be “fat”. Everyone could be at their ideal weight ,ideal body muscle mass, ideal healthy state if they worked at it and did not give up. There may be some genetic dispositions for SOME people but that does not mean you should never try to be healthier and lose weight if you need to.

To be honest our concerns should not be on skinny people who are exhibiting healthy habits.

Our concerns SHOULD BE with people who are TRULY severely underweight who are not living a healthy lifestyle to support their “extreme” weight loss. And by severely underweight I don’t mean people who are just thin but people who are less than 80 lbs at the age of 25 and don’t have enough fat to control their body temperature or have a regular cycle(if they are women).


Our concerns SHOULD be with people who are overweight in terms of body fat percentage, not biased BMI charts, that are not trying to change or those who need help changing.


Overall just saying before you open your mouth to talk about someone who is “too skinny” or “too fat” make sure you are saying it because you care about them and not because you just want somebody to talk about or put down out of your own jealousy or need to criticize. And if you open your mouth then you better have a solution. I don’t want to hear “she needs to eat” or “she needs to stop eating” because real and healthy weight loss is so much deeper than who much or how little someone eats.

And just because you have trouble getting used to someone’s new look doesn’t give you the right to bash them. Love people regardless of your dislike,hate, or jealousy of their appearance.









I will be having a free ebook giveaway soon like my Facebook page so you can get the announcement!