You can work with a personal trainer all day and see some changes but if you want more dramatic progress, it’s all about the nutrition. Getting the nutrition part of things “right” is a big part of getting healthy and fit.  Feeding your body what it needs at the right time and the right balance is the key to success with any fitness or health goal.  Try our healthy recipes to help feed yourself and your family better.

What's Cookin'?

Chocolate Protein Fudge

Ingredients: 2 cup coconut flour, sifted or fluffed with a fork before measuring 4 scoops flavored protein powder (around 31-32 grams)* 1 cup unsweetened almond milk 1/2 cup almond butter Cacao nibs or dark chocolate chips *if you add another scoop of protein the consistency is more like a protein bar than fudge – do what you like best!  Directions: Line a high walled baking sheet with pa... read more

Flourless Banana Pecan Pancakes

Ingredients: 1 extra ripe banana 1 egg, beaten 1 scoop protein powder (40g) 2 tablespoons quick oats 2 tablespoons pecans, chopped 1/2 tsp ground cinnamon pinch of nutmeg Directions: In a bowl, mash banana with a fork, then add egg, oats, protein powder, cinnamon, nutmeg and pecans. Combine until smooth.  Heat a skillet on medium heat, lightly grease with coconut oil, butter or light olive order ... read more

Grain Free Stuffed Cabbage Rolls

Ingredients: 1 lb ground meat (I used 93% lean ground turkey) 1 head cabbage 1½ – 2 cups (1 small head) cauliflower, riced 15 ounce can crushed or diced tomatoes 1/2 cup diced button mushrooms (or whatever kind you like) 1 small onion, diced 2 garlic cloves, minced 1 tsp oregano 1 tsp chili powder 1 tsp sea salt ½ tsp fresh black pepper Directions: In a bowl, combine ground meat, cauliflo... read more

Sweet Potato Hash Muffins

Ingredients: 12 large eggs 1 sweet potato, peeled and grated 3 tbsp gluten free flour or almond meal Sausage or ground turkey Salt & pepper to taste 1 tsp smoked paprika 1/2 tsp sage chives, for garnish Directions: In a skillet, brown sausage or turkey and drain excess liquid. Set aside.  Preheat oven to 375 degree. Line a muffin tray with cupcake liners or spray generously with cooking spra... read more

Sloppy Joe Boats

I know, it’s not the same as when it’s slathered on a big fluffy roll but when you are trying to stick to a plan, sometimes you find ways to enjoy the good stuff without derailing your efforts. The beauty of this healthy version of a sloppy joe, is you can serve it however you like to fit your family – my kids enjoyed traditional sloppy joes while we had sloppy joe in some romain... read more

Healthy Bolognese Sauce

An traditional Italian cook might look at this and call me an amateur but this is how I make “turkey sauce” in my house and my kids eat it through the week.  It comes in handy on busy weeknights.  I toss it over pasta for them, or zucchini for me.  This saves really well and you can load up the turkey to make this really protein rich. Enjoy! Ingredients: 1-1/2 lb lean ground turkey... read more

GTS on Facebook

Our Semi-Private sessions are the perfect place to start your fitness journey! No experience needed! Email me at for three free sessions! ... See MoreSee Less

View on Facebook
August 2017
« Jul