6 Week Ketogenic Diet For Weight Loss and Anti Cancer: Change Your Life in 6 Weeks

By |November 23rd, 2016|

Six week Keto Diet challenge complete!

My main reason for this experiment was to test the ketogenic diet for weight loss, decrease in body fat and its anti-cancer effects. Cancer is a horrible disease that affects so many people.

What is the ketogenic diet? Click here >>

I can honestly say this is the best I have […]

Healthy Eating Made Easy – Understanding Gluten Free

By |August 28th, 2015|

It’s Not a Diet! It’s a Lifestyle

Nutrition is the gateway to great health! If you do not create healthy habits you will not succeed in your health and fitness goals. Healthy nutritional habits will benefit athletic performance, body composition, daily energy and even sleep patterns.

You do not have to drink protein drinks, eat broiled chicken […]

Moroccan Chicken

By |May 24th, 2013|

Morocco is know for its amazing spices and flavors and this recipe for Moroccan Chicken is no exception. This recipe is great because the macronutrient ratio is very balanced. Ingredients 12 oz. grilled chicken breast, cubed 1/2 cup whole wheat couscous, dry 1 cup chicken broth, from bouillon Sun-dried tomatoes, about 20 pieces, […]

Great Tasting High Protein Meals: So Easy My Dog Can Make It

By |March 24th, 2013|

This is a awesome great tasting high protein meal that is really easy to make. No my dog cant make it but I can holding my dog. That’s how easy it is to make. Lets call it a natural butterfinger because it really does taste like a butterfinger candy bar.It […]

Healthy Meals That Taste Great

By |January 31st, 2013|

Asian BBQ Salmon Ingredients:2 large zucchini2 salmon filletsSalt and pepper to taste1 crushed clove of garlic2 Tbs olive oilBBQ Sauce:1/4 cup olive oil1 tsp of organic blackberry jam1/4 chopped yellow onion1 Tbs of siratcha1 Tbs of agave nectar1/2 of an orange squeezed2 Tbs of spicy mustard1/2 tsp of ground ginger or freshInstructions:Pre-heat oven to […]

Healthy Apple Salad with Cranberry Dressing

By |January 18th, 2013|

This salad will serve 2. Remember salads are healthy! But, if your goals are weight loss limit the amount of fruit you eat. Your goal should be keeping your sugar spikes to a minimum and even fruit will cause a sugar spike.  So eat this salad for lunch instead of dinner.  The Cranberry Vinaigrette
: […]

European Hot Chocolate

By |January 11th, 2013|

  Ingredients: Makes 4 servings 2/3 cup boiling water 2 ounces good-quality dark or bittersweet (60 to 70 percent cocoa) chocolate, finely chopped 1 1/3 cups 1% low-fat milk 1 cup brewed espresso or strong coffee 1/4 cup unsweetened cocoa powder 1/4 cup packed brown sugar 1 […]

Halibut With Lemon-Caper Sauce

By |January 4th, 2013|

Eating fish has so many healthy benefits! As a general rule try and incorporate fish as your protein at least once a week. This recipe for halibut with lemon caper sauce is not only extremely healthy but also tastes great. Ingredients: halibut steak […]

Healthy Holiday Meals: Summer Squash Soup

By |November 30th, 2012|

The holidays are a beautiful time of year, but nobody said that it was easy to eat healthy during this time. There are constant gatherings and parties with endless opportunities to eat bad. So having healthy holiday meals that taste good is essential to staying on track and staying fit. This recipe for summer squash […]

The Healthiest Sweets For The Holiday Season: Sweet Potato Pie

By |November 29th, 2012|

Sweet potato’s are one of most nutrient dense foods you can eat. I have clients use sweet potatoes for a pre-workout meal and in my opinion are a true super food. If there is one desert that might be actually healthy sweet potato pie would have to take the cake. This time of year […]

Spaghetti Squash Pad Thai

By |November 15th, 2012|

Ingredients: •    1 spaghetti squash •    1 to 1 1/2 cups raw chicken breast or thigh meat, sliced •    Marinade for Chicken: Juice of 1 lime, tbls of agave nectar •    4 cloves garlic, minced •    optional: 1-2 fresh red chilies, minced •    3 cups fresh bean sprouts •    3 spring (green) onions, sliced […]

Healthy Italian Frittata Breakfast

By |November 9th, 2012|

A toast to my Italian heritage! Ingredients: 2 tbsp. olive oil 1/2 cup fresh crimini mushrooms, sliced 1 cup zucchini, sliced 1/2 red bell pepper, julienned 1/2 green bell pepper, julienned 1 scallion, chopped 1 garlic clove, minced or pressed 1 egg and 6 egg whites, lightly beaten 3 […]

Mango Chicken Salad

By |November 1st, 2012|

Nutrition is the most important component for transforming your body. They key is preparation and planning! Ask anyone that is in peak physical shape and they will tell you this. One strategy that I have developed over the past few years is always having a backup protein in the fridge that I can use […]

Healthy Taco Salad and Cauliflower Spanish Rice

By |October 27th, 2012|

Want to get lean and in the best shape of your life? Well, it might not be as hard as you think! Nutrition makes up a HUGE percentage of what it takes to get lean and mean. You have to eat and eat frequently to keep the metabolism cranking and the energy system working. […]

Healthy Naked Burrito Recipe

By |October 11th, 2012|

What is the biggest complaint we hear to why someone cant eat healthy? “I don’t have the time”.  This is a excuse! There is always time if you make it a priority.  And I say there is no better priority than ones health.  This recipe is proof that it doesn’t take a lot of time […]

Meal Planning Made Easy

By |October 5th, 2012|


Quick and Easy Protein Packed Breakfast

By |September 27th, 2012|

  This recipe is what I like to use when I need a quick and easy protein packed breakfast. It takes less than 10minutes and tastes really good.  For me this is typically what I will have on a weekend with a little coffee and sports center. What a great way to start the […]

Pearl Oyster Bar Crab Cakes

By |September 13th, 2012|

Hi, the Pearl Oyster Bar is in NYC located (of course) in Greenwich Village!  This recipe is adapted slightly from Cooking Light’s cookbook. 1 T Dijon mustard1 T fresh lemon juice (I use more)1 t dry mustard2 t chopped scallions (or more)1 t Old Bay seasoning½ t Worcestershire sauceBlack pepper to tasteSalt to taste2 […]

A Day of Nutrition Seminar

By |September 10th, 2012|

For anyone that missed the nutrition seminar this past Sunday we uploaded it as a PDF here A Day of Nutrition Seminar Learn the basics of nutrition looking over an entire day. Topics will include but are not limited to understanding macronutrients, timing, food labels, preparation, and so much more. Receive tips & tricks on […]

Healthy Guacamole Omelet

By |September 7th, 2012|

Over the past 2 years I have grown to value the benefit of having healthy fat in my diet.  I believe it is one of the most important factors to staying satisfied while getting leaner and loosing weight. Good fat helps level off your insulin and keeps you fuller for longer periods of time.  […]

Easy High Protein Meals

By |August 30th, 2012|

MoMo’s  Healthy Pot Roast Dinner Prep time: 5 minutes Cook time: 3hrs 20min Servings: 4 Ingredients:2 lbs of Chuck RoastHalf a yellow onion or red                                     1large sweet potato 4 sweet peppersPaprikaGarlic PowderFresh ground pepperSaltCuminChili Powder SpinachPlace chuck roast in slow cooker—make sure it is set to low heat. Season meat […]

Protein Pancakes

By |August 24th, 2012|

Trish’s “Macro-nutrient balanced” Simple Protein Pancake 47/24/27                     Ingredients:
1/4 cup oats (Quaker Oats or Bob’s Red Mill Gluten free oats)
3/4 cup liquid egg whites
1/4 tsp. baking powder
1 Scoop Dymatize Iso-100 Vanilla Whey or any low/no carb Vanilla ProteinStevia to sweeten
1/4 tsp. pumpkin pie spice
1 tbsp. […]

Trish’s turkey quinoa meatloaf

By |August 17th, 2012|

20 oz Jennie-O Ground Turkey Breast Extra Lean1 cup Quinoa, Cooked1/4 cup Liquid Egg Whites2 tbsp Shallots, minced3 Garlic Clove or 1 tsp minced garlic1 tbsp + 2 tsp Robbie’s Organic Vegan Worcestershire sauce15 ml Robbie’s Steak Sauce (A-1 is ok also)1 tbsp Westbrae Unsweetened Ketchup1 1/2 tsp Sea Salt1 tsp Freshly Ground Black Pepper1 1/2 tsp Splenda Brown Sugar Blend1 tsp Granuted Splenda 1 tbsp Tap […]

Got to Grill (Grilled Cilantro lemon Pepper Tilapia)

By |August 10th, 2012|

One of the keys for me to get lean and stay lean is to grill 3 to 4 nights a week.  I mix up my grilling by using different types of proteins like steak, chicken and fish.  Add some grilled veggies and a high energy salad and bam you have a great healthy meal.  […]

Heirloom Tomato Salad

By |July 27th, 2012|

Throw all these ingredients into a bowl for a tasty healthy salad that serves 2. If you’ve never had heirloom tomatoes you have to give them a try! 1 c. Heirloom tomatoes, halved 10 Basil Leaves, finely chopped 1 Avocado, diced 8-10 ounces Chicken Breast, cooked, cut into 2″ pieces 1-2 tsp Extra […]

Simple Healthy Ground Turkey

By |June 26th, 2012|

This is the perfect on the go meal and one of my staples on-season or off:All the ingredients can be prepared ahead, and just mixed together to make this mexican seasoned turkey and quinoa !Mix plain browned unseasoned jenni-o 99% extra lean ground turkey with cooked pearl quinoa ( my serving size is 4 […]

Cheesy Veggie Chips

By |June 15th, 2012|

This is a great way to bake your veggies to switch things up. It is also great for those of you on the Paleo diet! I call them Cheesy Veggie Chips (they’re not crunchy, don’t judge me)

Preheat oven to 450 degrees. 

Slice zucchini and eggplant into 1/4 inch slices. In a separate bowl combine […]

Premier Protein Pudding

By |June 8th, 2012|

Ingredients•    1 box fat-free, sugar-free chocolate or vanilla pudding•    2 cups almond, soy or skim milk•    2 scoops chocolate or vanilla whey protein•    Optional: Top with ½ cup strawberries and/or Light whip creamPreparation•    Mix all ingredients in a blender for 45 seconds and pour into two small bowls.•    Refrigerate until desired thickness and temperature•    […]

Super Simple Tilapia Fish Tacos

By |June 1st, 2012|

Mango Salsa: Chopped Mango Chopped Red Onion Chopped Cilantro Chopped Fresh Jalapeno Squeeze of fresh lime juice

Premier Protein Pancakes

By |May 25th, 2012|

Protein pancake   Pam cooking spray 1/2 cup Quaker oats 3 liquid egg whites 1 Tbsp flax seed Cinnamon 1/2 teaspoon vanilla extract   Optional: Protien powder Almond or peanut butter (all natural)     1. Heat skillet medium heat 2. Cook Quaker oats (microwave is fine), let stand for 1-2 min 3. Add […]