White Bean Garlic Puree

Love Hummus??? Try This low-fat, low-cal, high protein puree!

White Bean Garlic Puree

Try on crusty bread, pita chips or with fresh veggies for your next gathering.  This starter is  sure to be a crowd Favorite!


1 Can White Kidney Beans (drained and rinsed)
2 Tbs. Truffle oil or Basil Oil (basil infused olive oil)
2 Tbs. Minced Garlic
1/4 tsp sea salt
1/4 tsp fresh ground white pepper
 pinch of Cayenne pepper

Combine all ingredient's in food processor.  Puree until super smooth.  Serve right away or chill and serve later

Energy Star Granola

Power up with this yummy no guilt treat! It will fill you up, fuel you up without weighing you down!

Preheat oven 325 degrees

1 Cup Steel Cut Oats
1/2 Cup Whole Wheat Flour
2 Tbs Flaxseed
1/2 Cup Grape-Nuts Cereal
1 Egg
1/2 Cup Sugar-Free Applesauce
1/4 Cup Organic Honey
1/4 Cup Dark Brown Sugar
2 Tbs Canola Oil
1/2 Cup Dried Cranberries
1/2 Cup Slivered Almonds
1/2 Cup Pumpkin Seeds
2 Tbs Sunflower Seeds
1/2 Cup Dark Chocolate Chips

Combine flour, oats, flaxseed, and Grape-Nuts.  Add egg, applesauce, honey, brown sugar and oil; mix well. Stir in dried cranberries, sunflower seeds, pumpkin seeds, almonds and chocolate chips. Bake for 30 minutes.  Cool and cut into squares.

Best Part:  155 calories, 6 g protein, 26 carbohydrate, 2 g fiber

The Tabata Method

Tabata training was discovered by Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.

Dr. Tabata discovered a kind of interval training that produces a much better result than aerobic training. This included building as much muscular endurance as forty five minutes of normal cardio training. In fact in the study the subjects increased their anaerobic capacity by over a quarter as well a substantial increase in their aerobic fitness(VO2MAX).

The structure of the method:
    20 sec high intensity.
    10 sec rest
     8  sets- total time 4 mins

Some of my favorites exercises to do this with are Kettlebell Swings, Push Press, and Push ups.
Try these your next workout to give your workout a boost. I know 4 mins doesn't sound very long but,
I  promise by the third minute your muscles will be begging you to stop. It is Important to go hard and continuous during your working sets. Just breathe dig deep and GET EM!

Protein Packed Lunch Post-Workout

Turkey Cranberry Sandwich

2 Slices whole-grain bread
2 Tbs. Greek yogurt
1 Tbs. dried Cranberries
2 Thick slices turkey (4oz)
Spinach leaves
Black pepper

Toast bread
In small bowl combine yogurt, pepper and cranberries, spread onto one slice of bread
Top with turkey slices and spinach

Calories 315
Fat 4 g
Carbs 43 g
Fiber 4 g
Protein 27 g

4 keys to improving your workouts

Here are a few things to think about your next workout. Couple simple things to make a workout more effective.

1. Technique- This stems from good posture and proper joint alignment.
Head up, shoulders down and back, belly button in, and glutes tight.

2. Breathing- Your breaths should be smooth and even. Inhale on your eccentric phase (when the muscle is being lengthened under tension) of the motion.
Exhale during exertion of force on the concentric phase of motion.
(the shortening or contraction of the muscle under tension)

3. Rate of speed- Your first rep sets the pace for your sets. Even and controlled.
Simply put move with intent. Be sure that your are moving the weight
and that it does not move you.

4. Range of Motion- Working through a full range of motion allows you to recruit more of the muscles fibers during the movement. Each muscle has it's own range
of motion. You can isolate a certain muscle or group by staying within
its individual range of motion.


I hope these tips help guide you to a more effective workout next time you get at it.

CALCIUM- The Superhero of Fat Fighting

Calcium has many more benefits that strong bones and leaner bodies.  It has also been linked to reducing risk for colon cancer in men who consumed 700-800 milligrams per day. 

Calcium also helps fight fat becasue of the increase of the thermic effect of eating- to put it simply you burn more calories digesting calcium rich foods that if you ate something with equal calories but no calcium. 

So if you are like me and love the chocolate milk, pour an extra glass! 

Here is a fact: Men who added three servings of yogurt a day lost 61% more fat and 81% more stomach fat than men who did not over a 12 week period.  (Source Abs Diet)

Stretch your way to a healthier life

Stretching is an integral part of any well-rounded exercise routine and here’s why.

-Improves your overall flexibility, which is extremely important for all daily activities.

-Improves your range of motion around your joints, which could decrease your risk of injury.

-Increases your circulation, which increases blood flow to your muscles, speeding up recovery.

-Improves posture allowing you to look longer and leaner.

-Relieves stress, not just physical but also emotional.