Jalapeño Popper Chicken!!!!

So we found this amazing looking recipe and tweaked it to fit the plan I coach. Oh Yum! This looks impressive! Company worthy!

Makes 2 servings
Per serving:
1 Leaner protein
1 1/4 condiment
3 vegetables

Cooking spray
4 oz chicken breast
6 whole jalapeno peppers (or mini sweet peppers) – total weight 5 ounces
4 oz (½ cup) low-fat plain Greek yogurt
4 oz (1 cup) shredded reduced-fat sharp cheddar
3 medium scallions, sliced thin
1 large red bell pepper, diced fine
¼ tsp garlic powder
¼ tsp cumin
¼ tsp chili powder & 1/8 tsp paprika

Original Photo & Recipe From:

Sweet Lime Sriracha Chicken Lettuce Wraps 🥬

Oh my gosh, I can’t WAIT to try these! Perfect summer meal and I love the spice and flavor of Sriracha Sauce…are you a fan?

  • 36oz raw chicken cutlets, diced
  • 6 cups lettuce for wraps
  • 1 cup grape tomatoes
  • ¼ avocado
  • 1 cup green onion
  • ½ cup cilantro
  • 1 teaspoon lime

  • Marinade Ingredients:
    • 4 teaspoons lime juice
  • 5 teaspoons Sriracha sauce
  • 1 Tbsp Splenda
  • 1/4 tsp garlic powder
  • 1 tsp ground cumin
  • 1/4 tsp chili powder
  • 1/4 tsp sea salt
  • 1 Tbsp water
  • 2 teaspoons olive oil
  1. Combine marinade ingredients well.
  2. Place in medium glass bowl (cover), or gallon ziploc. Add diced chicken cutlets.
  3. Marinate 4 hours, or overnight, refrigerated, turning to coat occasionally.
  4. Cook chicken in large, med-high preheated sauté pan, with 2 tsp olive oil.
  5. Sauté uncovered until cooked through and outside is crispy. About 6-8 minutes.
  6. Serve immediately lettuce leaves with; tomato, avocado, green onion, cilantro, and fresh lime wedges

Makes 4 servings
Each serving provides:
1 Leaner
1 Healthy Fat
3 Green
3 Condiments

BBQ Chicken and Ranch Broccoli Salad


4, (6-oz.) raw boneless, skinless chicken breasts

1 tbsp no sugar added BBQ seasoning

6 cups broccoli florets

¾ cup reduced-fat Greek yogurt

2 tbsp regular mayo

1 tbsp homemade ranch seasoning (recipe below)

Homemade Ranch Seasoning

2 tbsp dried parsley

1 tbsp dried dill

1 tbsp dried chives

1 tbsp garlic powder

1 tbsp onion powder

2 tsp salt

1 tsp black pepper


  1. Preheat the grill.
  2. Pound the chicken to even thickness, and season with the BBQ seasoning.
  3. Grill chicken until it reaches an internal temperature of 165⁰F, about 4 to 6 minutes per side, depending on the thickness.
  4. To make the homemade ranch seasoning: in a spice grinder, combine all of the dried herbs and spices and pulse 5 to 7 times to enhance the taste and texture of the seasoning mix. Alternatively, you can mix all of the dried herbs and spices in a bowl. Store in an air-tight container until ready to use.
  5. In a large bowl, combine the broccoli, yogurt, mayo, and ranch seasoning. Toss well.
  6. Each serving should have 6 ounces cooked chicken and 1½ cups of broccoli salad.




Nutrition Facts: Per serving: 290 calories, 10g fat, 8g carbohydrate, 41g protein

You Need An Action Plan For A Healthy Vacation

A vacation is a time to unwind, celebrate, rejuvenate, and try new things. Whether you are planning an upcoming summer vacation or taking some time off work for a staycation, there are plenty of ways to focus your time off on fun, not food!

Check out the following tips for staying on plan and having a relaxing break while on your vacation/staycation:

  • Get outside. Start your trip off right by taking a long walk or hike around the area! Just getting out for some fresh air and moving your body can really help you relax and unwind. So, get that circulation going and spend your vacation/staycation stress-free!
  • Plan a game night. Monopoly, Battleship, Clue—these games never go out of style! Dust off the board games and invite the whole family to enjoy the simple joy of a game night.
  • Explore a new town. Whether you’re staying at home or vacationing somewhere new, pick one afternoon to explore a new town nearby! Wear comfy shoes and get some steps in as you take in the new area.
  • Stay consistent. During your time off, you might make a few alterations to your meal schedule, like moving your Lean & Green to lunchtime for an afternoon event or splitting it in half for two events.

As you can see, there are tons of ways to relax during your time off while also staying true to your health goals! Ask me for even more fun ideas on how to enjoy your vacation while on your journey to optimal health and wellbeing.

If you need a coach, click here to get started with a free personal health assessment.

Pan-Seared Scallops and Zucchini Noodles with Roasted Red Pepper Sauce

Doesn’t this look GOOD?!

2 servings

  • 6 oz. jarred roasted red peppers, drained (look for ones without any added sugar)
  • ½ cup unsweetened original almond or cashew milk
  • 2 oz. avocado
  • 2 tsp lemon juice
  • 1 clove garlic
  • ¼ tsp crushed red pepper (optional)
  • ¼ tsp salt, divided
  • 2 small zucchini, ends removed, cut into spaghetti-like strands with spiralizer, mandolin, or julienne peeler
  • ½ tbsp butter
  • 1 lb. raw scallops


  1. In a blender, combine roasted red peppers, milk, avocado, lemon juice, garlic, crushed red pepper, and half of the salt. Puree until smooth.
  2. Heat roasted red pepper sauce in a skillet over medium heat, stirring occasionally, until heated through, about 3 to 5 minutes. Add zucchini noodles, stir to incorporate, and continue cooking until cooked to your liking, another 3 to 5 minutes.
  3. Meanwhile, melt butter in large skillet over medium-high heat. Season scallops with remaining salt. Cook scallops until golden brown on each side and translucent in the center, about 1 to 2 minutes per side.
  4. Serve scallops atop zucchini noodles.

Per Serving:
1 Leanest, 3 Greens, 2 Healthy Fats, 2 Condiments

Building a healthy body!

A healthy body looks and feels different for everyone, but it’s important to remember that you own your transformation. Making simple changes to your nutrition, lifestyle, and stress management can help provide you with positive long-term results.

Consider the following tips as you work the Trilogy Wheel into your daily routine:

  • Eat healthy. The food you eat can influence your mood and energy levels. A healthy diet includes a variety of vegetables, healthy fats, and lean proteins. Next time you need to go to the grocery store, try a variety of fresh summer veggies to include in your Lean & Green meals. Send me a message of you would like a recipe book of Lean & Green recipes that you can make at home.
  • Practice healthy sleep. Sufficient sleep is crucial for anyone working towards optimal health. Staying up late, or sleeping minimal hours each night, will cloud your ability to think clearly and logically.
  • When you are ready, implementing light exercise into your routine is an excellent way to work towards a healthy body. Take a walk around your neighborhood, opt for the stairs instead of the elevator, or play outside with your kids.
  • Take time to relax. Even though it is important to get your body moving, it is equally essential to give your body time to relax. Grab a book, light some candles, or take a bath to relax and reflect on your journey.

Reducing Stress in the Summer

Stress is a normal psychological and physical reaction to the demands of life. Everyone experiences it, whether it’s at work, home, or anywhere in-between. Like a healthy diet, managing stress is an important part of a healthy lifestyle.

While we may not be able to fully rid ourselves of stressors, learning how to manage stress gives us a range of ways to reset, recalibrate, and recommit to our mental wellbeing.

Try these relaxation techniques to help keep your stress levels at bay:

  • Read. Reading can be a wonderful (and healthy) escape from the stress of everyday life. Simply by opening a book (I would suggest the Bible), you allow yourself to be invited into a literary world that distracts you from your daily stressors. Reading can even relax your body by lowering your heart rate and easing the tension in your muscles. A 2009 study at the University of Sussex found that reading can reduce stress by up to 68%. It works better and faster than other relaxation methods such as listening to music or drinking a hot cup of tea. This is because your mind is invited into a literary world that is free from the stressors that plague your daily life.
  • Positive Affirmations. Talking to yourself in a positive way can help create a positive mindset. Stay positive with thoughts like “I can handle this by taking one step at a time.”
  • Breathe. Take some reflective time to do a breathing exercise at the beginning of your day or when you have a midday break. Deep breaths notify the brain to calm down.
  • Stretch. Stretching helps reduce muscle tension and increase blood flow throughout the body. Take a few minutes to stretch every couple of hours, especially if you’ve been stationary for an extended period.
  • Reach out to your network. If you need a coach, reach out to me to talk through any challenges you may face along your health journey.
  • Get outside. The sun is an excellent source of vitamin D, and a change of scenery can help you relax. Go for a short walk on a nice day to refresh and revitalize. Your mind and body will thank you for it!
  • Do what you love. Whether it’s hiking, painting, or cooking, immersing yourself in your favorite activity can be a pleasant distraction. Your thoughts and worries will decrease, making you feel more relaxed.

Ask me about other ways to manage stress on your journey to Lifelong Transformation, One Healthy Habit at a Time.

Creating Self Awareness

Self-awareness is one of the key elements of personal growth. By gradually building it you will better understand what type of interactions you should have with others. In short, self-awareness will help you create and maintain the healthy life you want and deserve.

There are two kinds of self-awareness, internal and external, both equally important. Internal self-awareness is the conscious knowledge of your own character, feelings, motives, and desires. External self-awareness will make you aware of how other people see you.

Building and creating your own self-awareness will allow you to make intuitive decisions without thinking twice. Here are some simple ways to help you develop it while on your journey to optimal health and wellbeing:

  • Self-reflect. Self-reflection is the ability to look at yourself and your actions in an unbiased way. Looking back at your actions before, during, and after situations without judgment is difficult, but can build long-term emotional intelligence.
  • Journaling. Writing down your feelings can help you reflect upon a situation, past or present. Simply write down your thoughts and feelings in Your LifeBook, or a journal, then revisit these events and feelings to help you better understand yourself.
  • Get an outside perspective. Seek input from trusted family members, friends, or from a professional counselor. Ask what words describe you? What is their perception of your strengths and weaknesses? This honest feedback may be challenging to hear at times, but it can help you identify when you need to change or stay the same, building your whole picture –who you are, what you recognize, and how you take responsibility for your actions.

Big Mac in a Bowl

This Cheeseburger Salad is always a hit! Cold and crisp and EASY for a Summer night!! Definitely a winner❤️

Delicious, easy, healthy, oh my 😋

4.5 ounces lean 95-97% ground beef (3/4 lean)
1/4 cup 2% shredded cheddar cheese (1/4 lean)
2 1/2 cups (4.15 oz) romaine lettuce, shredded (2 1/2 greens)
1/4 cup (1.6 oz) tomatoes, chopped (1/2 green)
2 dil pickle spears, chopped (1 snack)
2 tbsp lite wish-bone Thousand Island Dressing (1 healthy fat)
Combine all ingredients in a bowl. Enjoy!
1 serving with 1 lean, 3 greens, 1 healthy fat and 1 snack

Italian Seafood Stew





8 tsp olive oil

¼ tsp red pepper flakes

½ cup scallions, cut into 1-inch pieces

1 cup diced fennel

1 cup diced green bell pepper

1, (28-oz.) can diced tomatoes

½ lb. shrimp, half length-wise

½ lb. bay scallops

½ lb. tilapia, diced

1½ tsp salt

½ tsp ground black pepper

½ lb. lump crabmeat

½ cup fresh basil, cut into fine strips


  1. In a saucepan, sweat the red pepper flakes in the olive oil for about 30 seconds.
  2. Add the scallions, fennel, and green pepper, and continue to sweat for about 3 to 4 minutes over moderate heat.
  3. Add the tomatoes, including the juice, and bring to a boil.
  4. Simmer for about 8 minutes until all vegetables are tender.
  5. Combine the halved shrimp and diced tilapia with the scallops in a bowl and season with salt and pepper; mix very carefully.
  6. Add the seasoned seafood to the simmering tomatoes, bring to a near boil, and cook gently for 3 to 4 minutes.
  7. Add the crabmeat and basil, stir very carefully, and heat through.
  8. Divide stew into 4 equal portions (about 2 cups per serving), garnish with basil leaves, and serve hot

Nutrition Per Serving: 340 calories, 42g protein, 16g carbohydrate, 11g fat

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