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Sugar by any other name is still not good for you!

Sugar by any other name is still not good for you!

65 common names (in alphabetical order) that may appear on your food labels as sugar. Pay close attention my friends.

1. Anhydrous dextrose
2. Agave
3. Agave nectar
4. Beet sugar
5. Brown sugar (light and dark brown)
6. Cane juice
7. Cane juice solids
8. Cane sugar
9. Cane syrup
10. Carob syrup
11. Caster sugar
12. Coconut sugar
13. Confectioners’ sugar
14. Corn syrup
15. Corn syrup solids
16. Crystalline fructose
17. Date sugar
18. Demerara sugar
19. Dextran
20. Dextrose
21. Dehydrated cane juice
22. Evaporated cane juice
23. Evaporated cane syrup
24. Evaporated sugar cane
25. Fructose
26. Fructose crystals
27. Fruit juice crystals
28. Fruit juice concentrate
29. Glazing sugar
30. Glucose
31. Glucose syrup
32. Golden sugar
33. Golden syrup
34. Granulated sugar
35. High-fructose corn syrup (HFCS)
36. Honey
37. Icing sugar
38. Invert sugar
39. Invert syrup
40. King’s syrup
41. Lactose
42. Maple syrup
43. Maple sugar
44. Maltose
45. Malt sugar
46. Malt syrup
47. Molasses
48. Muscovado
49. Nectar
50. Pancake syrup
51. Panocha
52. Powdered sugar
53. Raw sugar
54. Refiners’ syrup
55. Sorghum
56. Sorghum syrup
57. Sucanat
58. Sucrose
59. Sugar
60. Superfine sugar
61. Table sugar
62. Treacle
63. Turbinado sugar
64. White sugar
65. Yellow sugar

My LONG OVER DUE Review of Shakeology

My LONG OVER DUE Review of Shakeology

Some people are surprised when I say that I’ve been drinking Shakeology for over 6 years. But I have been, and they are. This review is long over due!

As a busy wife, mother, business owner, personal trainer and health coach I was always looking for the perfect meal replacement shake. I had a hard time finding one that met my standards of super food nutrition, with out any fillers and low quality ingredients. For years I preached whole food nutrition, and of course I still do. I really wanted to be able to recommend, with confidence, a product to my clients. So it had to be something I used and could endorse 100%.

In 2010 I was introduced to Shakeology. I wasn’t immediately convinced about it. Beachbody, (the creators of P90X and the 21 Day Fix) made a bold statement by calling it the Healthiest Meal of the Day. My first taste was of greenberry, and honestly, it was pretty  gross. But as I choked it down, I studied the nutrition label, and website. It was pretty impressive stuff so I decided it was worth my investment for one month. I mean I had nothing to lose because it has a 100% bottom of the bag satisfaction guarantee. So I coughed up the $129 and waited for the mail. By the time the bag was empty 30 days later, I was feeling strong and more energized than ever before. I just felt healthy. I couldn’t get on the website quick enough to reorder.

I was pretty excited to share my Shakeology find with my family, friends, and clients. My husband, who used to leave the house at 6 every morning on a cup of coffee, has also been drinking a shake a day, and he has not been sick since either. I truly believe that in spite of my best efforts, we weren’t getting enough nutrients via whole foods. Now we are. And I haven’t felt this healthy, strong, and confident in years. I signed up with a Coach account, so I am able to help others get started with Shakeology.

I stand behind these meal replacements 100% and I would love to bring you on as a client via a Shakeology purchase. For a limited time, when you purchase Shakeology HD through my site, I will gift you with a Hamilton Beach Single serve blender so you can make delicious creamy shakes with easy clean up. You will also have access to my online accountability group.

These meal replacement shakes are perfect in a few scenarios.

If you’re a busy mom or working professional like myself, there are many occasions where you are not able to cook a full nutrient dense meal for breakfast, lunch, or dinner. The shakes are a brainless, healthy meal and you can be 100% confident that you are getting the nutrients you need.

Are you looking to lose weight or shake a craving for processed foods? The shakes fill you up with the right nutrients making it possible to resist junk food.

Are you breastfeeding or do you have a picky toddler? The shakes are perfect for providing important calories.

Fill out the form if you would like information on Shakeology and my new client gift.

Yes, I'm ready to try it!

Yes, I'm ready to try it!

Lettuce Boats

Lettuce Boats

Lettuce BoatsShrimp Boats

2 Romaine hearts cut in half length wise.

1 pound large cleaned fresh shrimp

2 cups frozen mixed veggies

Roasted chili pepper (optional) or canned works as well

1 tbls each:

chili powder, paprika (use hot chili powder if you prefer, or add a little for a kick)

1/2 tbls each:

cumin, salt, pepper, garlic powder

1 tbls olive oil

Avocado slices

2 tbls plain greek yogurt

fresh cilantro (optional)

lemon wedges

How to:

Clean and devein shrimp. Combine all dry ingredients and toss in shrimp to  coat. Add 1/2 the oil to a hot pan, heat it, place the romaine cut side down to char it slightly. Remove and plate it cut side up. Add the remaining oil, frozen veggies, chili peppers, and sautee` for a minute. Add shrimp, cook till  done, about 4 minutes, being careful to not overcook them. When cooked, immediately spoon evenly over the romaine halves, (you may have to remove a few of the center leaves to form a well) Top with 1 dollop yogurt, fresh cilantro, serve with avocado slices, and lemon wedges.


Substitute chicken, cod, salmon for the shrimp.


Energy Muffin

Energy Muffin

Whats better than starting your day with a energy muffin. Between the quinoa, eggs and ham just one will fill you up and fuel your day.

Here’s what you need:

1537916_1512069459053018_6690231117499196141_o• 1 cup cooked red quinoa
• 4 eggs
• 2 cups zucchini, shredded
• 1 cup diced ham
• 1/4 cup parsley, chopped
• 2 green onions, sliced
• Sea salt & black pepper

1. Preheat oven to 350 degrees. Grease 10 muffin tins with coconut oil.
2. Combine all ingredients in a large bowl and mix to combine. Spoon the mixture to the top of each cup. Bake for 15-20 minutes, or until the edges of the cups are golden brown.
3. Let cool for at least 5 minutes before removing from the muffin tin.

Bone Broth, Yes Please!

Bone Broth, Yes Please!

I imagine by now you’ve heard all the hype surrounding “bone broth”. Honestly I find it very interesting. I actually think I’ve been drinking bone broth my entire life.  We called it chicken soup. I learned to simmer the backs and necks of the chicken for hours and hours and hours before adding onion, celery, carrots, and parsley, from my grandmother. Todays recipes call for longer times. Chicken bones up to 24 hours. Not sure what will be left of the bones after that amount of time. Chicken bones will most likely disintegrate. Beef bones are more hardy. I see cooking times upward of 36 hours.get-attachment-1                                                                                                               In any event, if you want to give it a try, it definitely can’t hurt. I eat chicken soup year round, yes even in the summer in the Tucson. I used to give it to my kids for breakfast before school, every week. They hardly ever got sick. I always said it was the soup! So now I have doubled my cooking time to about 10 – 12 or so hours. I still make it on the stove top. And follow the same recipe I learned from my grandmother. The only thing I do different is use apple cider vinegar instead of a squeeze of lemon.

Bone broth, AKA: Chicken soup recipe.

Use a large pot.

Combine: 1 gallon of water, 2-3 full chicken carcasses. I like the wings and back meat too. (some people add chicken feet, but I do not) 2 tablespoons apple cider vinegar

Let this sit for about 20 minutes. The acid from the vinegar helps make the nutrients in the bones more available.

Bring pot to a boil, lower to simmer about 6 hours






Cut veggies on the diagonal:

3 or 4 stalks of celery

1 large onion

3 or 4 large carrots

Add to the pot and continue simmering for another 5 hours or so.

If adding parsley or garlic add the last 30 minutes. 

You can read all the hype and buzz surrounding bone broth. From me you will hear that I believe that Chicken Soup is one of the best foods you can eat. It’s comfort food so why not make it a part of your everyday life. And if all those heathy claims are for real, well then thats an added bonus!


Live Fit Spread Joy!!


Pasta Broccoli

Pasta Broccoli

Pasta Broccoli 

get-attachment-1(Single serving)

2 cups of broccoli flowers

1 tablespoon of olive oil

2 cloves of garlic chopped

2 ounces as spaghetti (I like vermicelli)

3 tablespoons of grated cheese

Red pepper flakes (to taste)


Squeeze of lemon

Bring a pot of salted water to a boil, add broccoli, cook for about two minutes until broccoli heads are just tender. While the broccoli is cooking heat oil in a frying pan add garlic and sauté until golden brown remove from heat. Remove broccoli from boiling water with a slotted spoon or tongs and add to the garlic. Cover.  Add pasta to the same boiling water. When el dente`drain, saving a cup of the pasta water. Combine all ingredients in a bowl top with red pepper flakes squeeze of lemon and grated cheese mix well and enjoy!

****Try adding 3 oz of chicken breast or shrimp   


Cauli-crust pizza

Cauli-crust pizza

Cut cauliflower into pieces, pulse in blender till the size of grains of rice (other wise known as ricing the cauliflower)


Blanch the cauliflower in boiling water for 3 to 4 minutes or until tender



Using a cheese cloth or clean dish towel squeeze as much water out as possible. Don’t skimp on this step, take your time and really squeeze the water out!


Next add one egg, 4 oz goat cheese (chevre), a generous pinch of parmesan  lots of oregano (really to taste) same with red pepper flakes, and salt. Mix in with the cauliflower

IMG_9009 (1)

Use parchment paper on cookie sheet or pizza stone, spray with nonstick spray. spoon cauli mixture in center of parchment and press out. Use a pancake flipper to press it even leaving edges a bit thicker.


Pre heat oven to 400. Bake for 35 – 40 minutes till crust is golden brown.


Remove when done, and top with pizza sauce, sprinkle of parmesan, grated mozzarella, pepperoni (I use Boars Head turkey pepperoni)

Experiment with toppings


Put back in oven until the cheese is bubbling hot. Remove cool a few minutes before cutting.


Orange Creamsicle

Orange Creamsicle

13.3 oz can coconut milk, full fat        Makes me feel
2 medium – orange
4 tbsp – sweetener
1 tsp – vanilla extract

Peel and section oranges. Lay flat on a tray and freeze until hardened.
In a blender, add coconut milk and half of the frozen orange sections.
Blend until smooth. Add the remaining oranges and continue blending.
Add the sweetener of your choice (honey, powdered sugar, maple syrup) and vanilla extract.
Pour into a freezer safe container and freeze until solid.
When ready to serve, let it sit out for a few minutes to make it easier to scoop. Enjoy!
Makes approx. 6 servings 275 calories.

Quinoa Shrimp Salad

Quinoa Shrimp Salad

6 or 8 lg shrimp
season with chili powder, paprika, salt, pepper1150264_10201604809259943_1417324307_n
1 tbls olive oil,
1 clove garlic

sautee shrimp and garlic in oil

1/2 cup cooked quinoa
1/4 diced red peper
diced green onion
1/4 avocado
fresh cilantro

fancy green salad/spinach mix, (or any salad you like)
finely diced garlic, salt, olive oil and balsamic vinegar dressing
toss green salad, assemble quinoa, place on top of salad, top with shrimp

**** substitute 3 oz chicken breast in place of shrimp


Italian Tomato Salad

Italian Tomato Salad

2 or 3 nice red tomatoes (or more)IMG_8944

2 cloves garlic finely minced

very thinly shaved sweet onion

2 tsps dried oregano (or more)

parsley for garnish (optional)

drizzle of EVOO (2 or 3 tbls)


Slice tomatoes in wedges

add all ingredients and toss to mix

set aside for at least an hour before eating