Category Archives: Food

Spicy mojitos and clean guacamole

It’s football season and it’s still warm, so the game day meal on my mind is: Mexican! Here are two recipes to add to your meal plan- favorites with a twist!


Clean and simple guacamole

clean guacamole

Two whole avocados
2 tbsp. plain Greek yogurt
1 small tomato; chopped
1/4 cup chopped yellow onion
1/2 tbsp. lime juice
Salt and ground black pepper

1. Roughly chop avocado.
2. Add yogurt, tomato, onion, and lime juice.
3. Mash slightly with spoon and stir until even.
4. Add salt and pepper to taste.
5. Serve with chips or tacos.

Mango-guava mojitos with habanero sauce


Fresh lime
Silver (clear) rum
Mango juice (NSA– no sugar added)
Guava juice (NSA)
Habanero sauce
Fresh mint leaves

1. Pour 1 shot of rum over crushed ice.*
2. Add mint leaves- whole, or torn to release extra flavor.
3. Add 1 cup of mango juice and 1 cup of guava juice, or desired amount of each flavor.

4. Add 1-2 drops of the habanero syrup. Careful- it’s very spicy!
5. Squeeze the juice of one lime slice over your drink and add as garnish.

*Use a martini shaker for this drink instead of you have one!

Baked lemon-butter salmon

I’m always stressing the importance of protein. Sometimes a protein shake is best, especially when you’re in a rush like at breakfast or after a workout. Shakeology even works well for dessert- a much more healthful option than ice cream or candy. But with proper preparation, you can have any meal ready within that 30 minute gap after a workout.

Besides foods like Shakeology and vegetables, protein usually comes along with fat. You can get lean beef, but beef still has more saturated fat than meats like chicken or fish. Fish is an awesome source of protein. You don’t want to overdo when it comes to eating seafood, but it is full of iron and protein and not much fat, and is therefore an awesome choice for a post-workout meal!

Here is my super easy 4-ingredient recipe & prep plan for my most frequent seafood dish- salmon.

Finished baked salmon


Makes 4 servings

1 fresh salmon filet

1/2 fresh lemon

1/8 stick of butter

1 bunch fresh parsley

salt and pepper



1. Preheat the oven to 400* (if prepping to cook later, save this step until several minutes before you are ready to cook).

2. Rip off a small handful of parsley, stems on. Rinse.

3. Cut the lemon into thin slices. Leave a small wedge of the lemon for later.

4. Store the parsley and the lemon in airtight containers (if prepping to cook later).



1. Lay the filet skin face-down on a cookie sheet protected by a sheet of foil.

2. Sprinkle the salt and pepper over the filet.

3. Squeeze the juice of the lemon wedge into a microwave safe bowl or cup with 1/8 of a stick of butter. Microwave for 10-15 seconds- not so long as to melt entirely.

Butter filet4. Pour the lemon-butter mixture over the salted and peppered filet. Start in the middle so it spreads over the entire filet.

Lemon filet5. Cover the salmon with the sliced lemons.

Parsley filet6. Surround the filet with parsley. Leave the stems on so that they are easy to remove later.

baked filet7. Place the filet into the 400* oven. Bake for 25 minutes or until the salmon is light orange all the way through.

8. Remove the parsley and use a knife or spatula to lift the filet. The skin should peel off effortlessly. Add a fresh squeeze of lemon and serve.



Serve alongside vegetables and quinoa or brown rice. Serves about 4.

If you are meal prepping, cook the dish 1-2 days in advance.

filet meal served

Last note

Remember, you can save time by prepping your cooking ahead of time, but this recipe has a super short prep time as well!

Don’t prep fish too far ahead of time- it will start to taste too fishy!

If you have any questions, comments, or suggestions, feel free to share!

Happy healthful eating :)

Eating healthy on vacation!

Eating healthy on vacation

When I don’t meal plan, I usually end up having to eat something unhealthy. So with Coach Summit 2013 coming up I knew I had to plan ahead for clean eating!

Shakeology1Eating in popular tourist areas can be expensive – especially Las Vegas! So save yourself the money on at least one meal per day, and pack your Shakeology. There will be free ice in your hotel (if one of your roommates is sweet enough to pack a blender, like mine!) and you can stop by a grocery store for milk, bananas, peanut butter, etc.

Stay hydratedDrink water all day long. Not only does water keep you more full, but thirst can often be mistaken for hunger… and in hot climates like Vegas, you need to stay hydrated, especially if you aren’t used to it.

Outsmart alcoholic beveragesOutsmart alcoholic beverages. Avoid beer and too many cocktails. But when you do drink, give a vodka and tonic with a twist of lemon or lime a try! It will usually be less than 100 calories.

Stock your hotel roomStock your hotel room. As soon as you arrive, visit the grocery store for Shakeology recipe ingredients, fruit, vegetables, nuts, protein bars, trail mix, granola, and other healthful snacks. This will help you eat at restaurants less often, and save time between events! Also keep a snack or two in your pocket or purse.

Avoid fast food restaurants. I would give you the healthiest options for these places, but why not just leave them out all together? There are better things around.

Restaurants can be your friendRestaurants can be your friend. The prices can get a little scary, but you budgeted to travel, right? Check out the low calorie menu, or aim for healthier options like salad, wraps, and grilled chicken. Try to find a lighter salad than a caesar, and ask for dressing on the side. Focus on lean protein and vegetables.

image-3Skip dessert! Make sure you ate enough protein for dinner, and that you aren’t just hungry or bored. If you absolutely need to satisfy your sweet tooth, whip up a small mint chocolate Shakeology or grab a good protein bar.

Never skip breakfast. It may be free at your hotel, and it will help you boost your metabolism and get through the day!


Any more tips you think I should add? Feel free to post comments, and questions, below!

Coach summit 2013


Golden Beet Salad Recipe

Sometimes salad gets boring, but my new favorite has a bunch of unique flavors and I’m eating it every day. I got most of the idea from Elemental Wood Fired Pizza in the University District in Seattle but I changed a few things. The salad would still be good without the beet, and with a chopped apple added!

Golden Beet Salad
Golden Beet Salad

Golden Beet Salad Recipe
+ Arugula, radicchio, and frisée lettuce
+ 1 chopped pear
+ handful of (glazed) walnuts
+ sprinkle of bleu cheese (or feta)
+ 1 sliced roasted golden beet – sprinkle with olive oil and pepper and roast on the barbecue like any vegetable then slice. Or, add oil/pepper and wrap in foil to roast in the oven on 400* for about an hour, until you can poke thru the beet with a toothpick.
+ 1/8 cup pear Gorgonzola vinaigrette or other light dressing.


For meal prep, keep dressing separate until ready to eat!