Healthy Snacks

A gift from my mom… 50 Healthy Snacks

By | Health, Healthy Snacks, Nutrition, Recipes

This list is very sentimental for me because my mom and I created this not too long before she passed away.

We would email and call each other often and add to this list, bounce ideas off of each other, remind each other of what we had growing up.

So I hope this list is something you can print off and use. A gift from my mom. 🙂

It follows one of our eating rules: never eat carbs alone.

Click here to download it as a PDF. (If you have trouble with the download, please right click on the link and select “Save File As” or “Save Link As”.)

Eating is such an important part of the health equation and it is why we give our clients eating plans, recipes, and menus. Not only that but we do food journal analysis and grocery store tours.

These are at no additional cost to our clients. So if you are looking for a fitness community that also cares about helping you eat and feel your best, then reach out and let’s chat and see if we might be a good fit.


PS If you are looking for more detailed nutrition guidance, we have a 6 week small group nutrition coaching series–Eating for Success–led by trainer Erin Tallard, this course will give you concrete strategies that you can use to transform your eating habits and improve your nutrition for good!

It’s just $99 for members, $199 for non members.

Interested?  Click here to contact us!

[LIVE EVENT] Answers to your most-asked nutrition questions!

By | Balance, Health, Healthy Snacks, Lifestyle, Nutrition, Uncategorized
“Should I go gluten-free?”  I get this question a lot from clients.  

We are excited to be able to answer this and your other most-asked nutrition questions in a live, free event with FM4L nutritional consultant Tracie Fountain, next Tuesday, September 29 at 7 PM. See below for more info and how to register (for both in-person and online broadcast access).

Going gluten-free is certainly popular right now and it’s true that many people may benefit significantly. But it’s also a massive market and many of the “healthy” gluten-free products out there now may be worse for you than the bread you were trying to avoid! If you want to try going gluten-free, go for a whole-foods based diet and cook things yourself, rather than relying on gluten-free processed foods.

Here are a handful of delicious gluten-free breakfast ideas:

Two ingredient pancakes

Protein waffles (use gluten-free oats)

Quinoa breakfast bowl

Gluten-free spinach strata

We are excited to be able to offer you the chance to learn more about healthy nutrition in general in a live event next week. Our awesome nutritional consultant, Tracie Fountain, is coming in to talk about how foods can heal your body, increase your metabolism and balance your blood sugar.

This popular Nutrition 101 presentation will take place Tuesday, September 29 at 7PM Central, at the Fit Moms Transformation Center—202 South Gammon Road, Madison WI.

→Click here to reserve your FREE spot, as this event always fills to capacity←

For those of you not local to Madison, we are excited to be able to offer you a LIVE broadcast of this event!

→Click here to reserve your spot for the online broadcast←

We look forward to seeing you next week!


PS  If you are in the Madison area, we urge you to try to make it to the live event to be able to ask questions and participate more easily (…and also avoid potential technical issues with the live stream!)

Click here to RSVP to the in person event!

Click here to register for the online broadcast.

[Recipe] Healthy Energy Protein Snack Balls!

By | Health, Healthy Snacks, Lifestyle, Nutrition, Recipes, Uncategorized

Collogen2“My joints are sore again Dustin,” one of my newer clients recently told me. I asked her why. “Because I went on a week’s vacation and I didn’t bring the Fit Moms Hydrolyzed Collagen with me.” I don’t blame her for not bringing it through TSA security; it is a white powdery substance so maybe it looks very similar to cocaine, not that I really know what cocaine looks like in real life.

Today, I want to share with you a tasty recipe that includes my favorite protein powder that keeps my inflammation and joint pain away. Most protein bars are disguised as candy bars.  Making your own is the best way to ensure you have only natural ingredients.  They aren’t as hard to make as you might think and store well all day for an on-the-go snack.

This recipe comes from our Fit Moms Hydrolyzed Cookbook, which you get FREE with the purchase of our collagen. ->-> Click here to order our hydrolyzed collagen on Amazon <-<-

Banana Almond Snack Balls (Makes 22-25)


  • 2 medium bananas, peeled and broken into chunks
  • 1/4 cup creamy roasted almond butter (unsweetened)
  • 2 scoops Fit Moms hydrolyzed collagen
  • 1 tablespoon ground flaxseed
  • 1 tablespoon maple syrup
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon sea salt
  • 2 cups blanched almond flour
  • 1/2 cup unsweetened shredded coconut
  • 1/2 cup raisins, dried currants, or dried blueberries


  1. Preheat the oven to 350ÂşF. Line 2 baking sheets with parchment paper.
  2. In a food processor fitted with the steel blade or a blender, combine the bananas, almond butter, collagen, flaxseed, maple syrup, cinnamon, baking soda, and salt. Process until smooth. Transfer to a large mixing bowl. Stir in the almond flour and coconut to form a thick dough. Stir in the raisins.
  3. Using wet hands, roll the dough into 1 to 1-1/2 inch balls. Place the balls on the baking sheets. Bake for about 20 minutes until golden brown and firm to the touch. Cool completely. Store in an airtight container in the refrigerator or freeze for longer storage.

Time is running out for our $5 off discount. ->-> Click here to order our hydrolyzed collagen on Amazon.<-<-

See the one thing I eat every single day…

By | Health, Healthy Snacks, Hydrolyzed Collagen, Mothers, Nutrition, Recipes, Uncategorized

There is one thing I eat every single day. It satisfies my hunger and keeps my knees feeling great, despite all of the stair-climbing I am doing these days. I definitely notice and miss it if I skip a day. That one thing is collagen tea.

Right now you might be thinking that sounds crazy. But it is delicious and a very easy way to get my collagen in every day. Click here (or below) to join me in my kitchen for a demo of how I make my tea.

Fit Moms for Life Hydrolyzed Collagen is available on Amazon! Grab your bottle now, while our discount code is still good. We will be discontinuing our launch discount on Friday. → Click here to purchase on Amazon now. ← Enter the code FM4LVIPS for $8 off. Don’t wait, because this code will be good only until Friday!

Watch for my next blog post with a few more healthy treat recipes. The cookie recipes were so popular that we decided to send you a few additional recipes!

Cowboy Caviar

By | Health, Healthy Snacks, Recipes, Uncategorized

Renee Cefalu is a Holistic Health and Wellness Coach, she is on our social media management team, and is a recipe contributor to Fit Moms for Life.

Try this awesomely healthy treat for a party hors d’oeuvre, snack or even lunch! Along with the added nutrients of the vegetables, the black beans, kidney beans, lima beans, navy beans, pinto beans, white beans, soybeans (edamame), and garbanzo beans (chickpeas) are high in fiber, folate, magnesium, potassium, and protein. You can even switch up any of your favorite legumes in this recipe.



  • 1 Can of Chick Peas
  • 1 Can of Pinto Beans Rinsed
  • 1 Can Black Eyed Peas Rinsed
  • 1 Can Black Beans Rinsed
  • 1 Can Organic Corn
  • 3 Carrots Diced
  • 2 Celery Sticks Diced
  • 1 Green Pepper Diced
  • 2 Bunches of Green Onions Diced
  • 6 Radish Diced
  • 1 Jalapeno Pepper Diced Fine
  • Organic Corn Chips

Dressing Ingredients:

  • 1/4 Organic Cup Sugar Cane
  • 1 Cup Honey
  • 3/4 Cup Apple Cider Vinegar
  • 1/2 Cup Canola or Olive Oil


  1. Combine ingredients in a large bowl and mix thoroughly with exception to organic corn chips. .
  2. Bring dressing ingredients to a boil and let cool and poor over mixed vegetables, peas and beans.
  3. Refrigerate at least a few hours to combine flavors.
  4. Serve with organic corn chips

To learn more about Renee visit www.integratingwellnessintolifestyle, or follow her Facebook at Integrating Wellness Into Lifestyle.

Chocolate Chia Seed Protein Power Balls

By | Health, Healthy Snacks, Moms, Mothers, Nutrition, Recipes, Uncategorized

Erica Jones is a health food enthusiast, natural beauty guru and contributor to Fit Moms for Life.

Every morning is a busy morning in my house—especially on days when I’m getting my son ready for school. When you’re health conscious, you want to make sure that you’re fueling yourself with nutrient dense foods throughout the day. Most mornings I make myself a protein packed smoothie because I can easily load in fresh, raw greens and lots of other healthy and delicious ingredients.

On days when I don’t have time to even throw some things in a blender for a smoothie, these Chocolate Protein Power Balls save the day. They can easily be made the night before. It probably takes 15 minutes (max) and then I can grab a few on the go either to get the day going or to enjoy as a healthy snack.

This recipe was given to me by my husband. He was out of town and being completely committed to fitness, he always makes sure to find a gym and work out. One of the trainers in the gym he was visiting gave him this recipe. I’ve modified it a little bit to suit my personal tastes.

What I love about this recipe is that it’s pretty flexible. If you don’t like chocolate (but who doesn’t like chocolate? :-)) you could easily substitute a different flavored protein powder and omit the cocoa powder and perhaps add a bit more almond flour and nut butter. Either way, it’s an easy go-to recipe for eating healthy on the go!



  •  1 cup of almond flour
  • 1 scoop of chocolate protein powder of your choice (Garden of Life and Vega are both great brands)
  • 1/4 cup cocoa powder
  • 1/2 cup of nut butter (I used raw coconut butter; sunflower seed butter, almond butter, cashew butter and peanut butter are other options as well)
  • 1 tbsp. coconut oil
  • 2 tbsp. maple syrup
  • 3 to 4 tbsp. chia seeds


  1. Pulse all ingredients except the chia seeds in a food processor until smooth. It will probably be a bit crumbly. Transfer the mixture to a bowl.
  2. Using clean hands, form the mixture into balls that are about 1-inch in diameter rolling the “dough” between your palms.
  3. Place the chia seeds in a small bowl and roll each ball into the chia seeds. You’ll have to press firmly to get them to stick. This recipe makes about 16, 1-inch diameter protein balls. Hope you love it!

To learn more about Erica and get more recipes and natural beautytips, visit or follow her on Facebook at TrueBeautyYou.

Sage Scented Butternut Squash Soup

By | Health, Healthy Snacks, Nutrition, Recipes, Uncategorized

Erica Jones is a health food enthusiast, natural beauty guru and contributor to Fit Moms for Life.

Sage Scented Butternut Squash Soup

Butternut Squash Soup 1 copy

This soup is one of my favorite ways to welcome the fall season. After a nice long summer (now that I’m back in the South and out of Toronto I can actually call summers long), I’m always excited to enter into fall. I love bringing out my cozy sweaters, leather boots and light weight scarves.

I also love the produce that’s available in the fall. Pumpkins, squashes, juicy pears and granny smith apples are among a few of my favorites. This butternut squash soup is right up there on the list of my favorite fall recipes. It’s simple, but so delicious. I also like this version of butternut squash soup because it’s seasoned with sage.

For me, it’s important to roast the squash instead of steaming or boiling it to soften. I feel that roasting really allows the true flavor to come out. Even though it may take a bit longer than boiling or steaming, I think it’s well worth the effort.

Ingredients: Serves 4

  • 1 medium butternut squash
  • Coconut oil for sautĂŠing
  • ½ small white or yellow onion, chopped
  • 1 red apple, chopped
  • 1 ½ tsp dried sage
  • ½ tsp sea salt
  • Âź tsp pepper
  • 1 cup chicken broth
  • 1 cup full fat canned coconut milk

Special Equipment: Vitamix or high powered blender


1. Preheat the oven to 350 F. Cut the squash in half lengthwise and lay each squash in an oven safe baking dish, flesh side down.

2. Fill the baking dish with about an inch of filtered water to prevent the squash from drying out while roasting.

3. Roast the squash for 1 hour or until the flesh is softened.

4. Once the squash is cool enough to handle, scoop out the seeds and discard. Scoop out the remaining flesh into a bowl and set aside.

5. Heat a spoonful of coconut oil in a large pot over medium heat. Add the onion and saute until softened. Add the apple, sage and salt and pepper and continue to cook until the apple is soft and the flavors have melded.

6. Add the squash and mix to further develop the flavor. Add the chicken broth, cover and simmer for 5 to 7 minutes. Remove from heat.

7. Once the squash mixture is cool enough to handle, transfer to a Vitamix or high powered blender and blend until complexly smooth. Work in batches if you need to.

8. Transfer the blender contents back to the pot that you were using before and heat over low to medium heat. Add the coconut milk and gently stir to combine.

9. Serve.

To learn more about Erica and get more recipes and natural beautytips, visit or follow her on Facebook at TrueBeautyYou.


THIS Trumps Willpower (and how you can harness it to reach your goals!)

By | Balance, Behavior Change, Challenge, Health, Healthy Snacks, Lifestyle, Mindset, Uncategorized

In a recent blog post I shared with you the ONE THING you can do to reach your health and fitness goals – just show up.

If I could give you the second ONE THING it would be this…

Focus on eliminating unhealthy temptations in your life.

Many people believe that fat people are lazy. I hear this quite often, and to be honest, starting out as an ignorant fitness professional a decade ago, I had some of those same feelings. I have come to realize though, being overweight has little to do with being lazy and much more to do with the environment you choose to create for yourself.

If you are struggling with your weight or your health and struggling to be consistent, it is NOT because you are broken, messed up, or have weak will-power. It is more likely because, over the years and decades, you have created a life that is full of temptations.

One of Alcholics Anonymous (AA’s) biggest messages is that if you struggle with alcohol – you don’t go into situations where there is a lot of alcohol. Similarly, if you struggle with eating nutrient void processed foods, don’t make it easy to get these foods. In our modern society, it’s almost impossible to completely avoid processed junk food, but making some small changes can have a massive difference.

Here are just 3 suggestions to help you avoid processed junk:

1. Do not purchase or bring any food into your house that you would consider unhealthy

2. If you have a sedentary desk job, do what you can to raise your computer so you can stand for at least part of your day.

3. If you are prone to skipping workouts, have a friend come and pick you up or arrange to text each other to keep you accountable.

Willpower is like a muscle, no matter how strong it is, fatigue will eventually settle in when overused. When you begin to make the above small changes in your life, your willpower will be tested less and you will be able to stay stronger when faced with other various temptations in your day.

Assignment: Make a list of 3 situations in you life you can tweak to reduce the amount of daily temptations around you. Implement these changes today to help you reach your goals!

5 Lifestyle Hacks I Use to Stay Lean

By | Balance, Behavior Change, Fit Moms for Life Pledge, Fit Moms for Life Six Week Challenge, Health, Healthy Snacks, Mindset, Uncategorized

The other day I shared with you the idea that your environment will trump your willpower long term. Today I want to share 5 things that I have implemented in my own life to reduce the amount of willpower I need to exert to stay lean, healthy and fit.

These rules I have put in place are based off me knowing my own tendencies which are:

  • I will finish anything in front of me. This includes the entire bowl of candy, or family sized bag of chips.
  • I will find excuses to skip workouts when I don’t feel like working out, which is most days.
  • I have extreme tendencies, which goes along with #1.

Knowing my own tendencies, I have created the following 5 lifestyle hacks to ensure I stay true to my health goals:

1. I have multiple workout partners so if one is sick, traveling, or unable to make it, I have others who are counting on me to show up.

2. I don’t bring any processed food into my apartment. The exception to this is when I host a party but I make sure the junk leaves my home when the party ends.

3. I don’t purchase liquid calories. I don’t buy soda, juice, coffee, etc. This saves my money and my calories.

4. I don’t drink alcohol. I doubt I would be able to drink responsibly given my tendencies, so I decided to just not start in the first place.

5. My workplace will not offer unhealthy options to my clients or my staff. I have an advantage on this one since I own my place. I won’t even allow my team to bring in a coffee maker. If they want coffee they can get a cup somewhere else. I loved the gym I worked at before opening up the Transformation Center, but the soda vending machine right next to the front desk was really upsetting to me.

Bonus: I plan all my vacations around physical activities. This ensures that I will be fitter after the vacation and gives me something to train for leading up to it.

You might look at my list and say Dustin, you have it easy, you live alone, you are your own boss, and you don’t have kids so it’s easier to control your environment.

Sure I might have some advantages, but I know thousands of moms who have been able to make these shifts in their environments to create lasting change, so no excuses!

Remember these are just my lists and strategies for staying healthy, fit and lean – take some time to develop some lifestyle hacks that work for you and your life!

If you are looking for a short 6 week program that you can do at home that helps you make these lifestyle hacks for you and your family, ->-> Click here to learn more <-<-

Single Mom Thinking of Ending Her Life Creates Incredible Transformation

By | Balance, Behavior Change, Health, Healthy Snacks, Mindset, Moms, Nutrition, Uncategorized

Onica’s transformation began the day she signed up for Killer Kurves.  She said K2 was the best decision she has ever made for herself and it was the day that saved her life. Onica learned to start viewing food as fuel and not as a hobby or a way to relieve stress.  She started living when she stopped eating food that was harming her health and suppressing her energy. 


Onica graciously put together her daily eating schedule and recipes she loves.

Daily Eating Schedule

5:45 – Wake up

6:15 – Have first ½ of breakfast

  • 12 oz ice water with the juice of ½ a lemon
  • 2 Energy bites

8:00 – Have second ½ of breakfast

  • 8oz Greek yogurt (Faye 2% is what I try to get but can’t always find)
  • 1 tsp local raw honey
  • Âź cup or so sliced/chopped fruit, I like either banana or strawberry best

9:30/10:00 – Morning snack

  • 1 small apple (Honeycrisp is my fav)
  • Either 12 almonds or 2 TBSP natural peanut butter but I don’t do the p.b. often because I
  • have no control around peanut butter and then I just end up eating waaaay more than 2 TBSP

Between 11 and noon – Lunch

  • Varies but I usually make a big batch of something on Sunday and divvy it up into helpings for lunch all week, this is great if it is an awesome recipe, however, when you make something new and it isn’t great then not so much… I will attach several recipes that I have made and like for lunches all week long.
  • 3:00 – Afternoon snack
  • 2 hardboiled eggs
  • 1-2 carrots or other veggie that you like raw, I do not use any sort of dip/dressing/sauce for these

5:30-6:00 – Dinner

  • Varies, below are recipes that I have tried and like 7:30 on K2 nights ONLY – after workout snack
  • 1 string cheese


  • 3 TBSP “energy trail mix” (recipe attached)

** I try to only drink water throughout the day but I do sometimes have a cup of coffee (with milk and coconut sugar) or a cup of tea with honey. My breakfast and snacks rarely change as I find these choices work well for me, are easy to prepare, I like them and so far I am not sick of them. Sample lunch ideas, recipes will are below.

  1. Chicken Sans Noodle Soup (281 calories)
  2. Lean and Clean Chili (278 calories)
  3. Slow Cooker 2 Bean Chicken (146 calories)
  4. Salad Bar from the local grocery store (calories vary)
  5. Chicken and Roasted Veggie Soup (149 calories)
  6. Chicken and Veggies (331 calories)
  7. Zucchini Pizza Boats (149 calories)
  8. Tuna (or chicken or salmon) salad cucumber wrap (175 calories)
  9. Sour Cream Chicken Enchilada filling (222 calories)
  10. Veggie Potato Pancakes (202 calories)
  11. Veggie and Quinoa Soup (255 calories)
  12. Meat Muffins (152 calories)
  13. Black Bean Burgers (187 calories)
  14. Spaghetti (296 calories)
  15. Taco Salad (322 calories)
  16. Chicken Stew (277 calories)
  17. Broccoli, mushroom, garlic, chicken with pasta (342 calories)
  18. Spaghetti with Arugula, roasted peppers & prosciutto (283 calories)
  19. Chicken and Mushrooms (154 calories)

I usually add a side of veggies or sweet potato fries or both to dinner depending on what it is that we’re having. I chose the lunch options as lunch instead of dinner simply because they make a large enough batch to last the whole week and require minimal prep at the office.


**Some of these are my own made up as I go, some I have adapted from published recipes and some are exactly as written from where I found them. I will try and include links for those that aren’t my own. Feel free to ask if you have questions. I won’t claim to be a cookbook author by any means so my directions etc are not the best.

Chicken Sans Noodle Soup (281 calories):

  • 5.00 Chicken – Breast, meat only, raw
  • 1.00 large, Onions – Raw
  • 1.00 tablespoon, Oil – Coconut
  • 6.00 medium, Carrots – Raw
  • 2.00 clove, Garlic
  • 1.00 cup, pieces or slices, Mushrooms – Raw
  • 2.00 sweet potato
  • 1.00 Potatoes – Red, flesh and skin, raw
  • 1.00 container (3 cups ea.), Chicken Cooking Stock
  • 1.00 container (6 cups ea.), Chopped Frozen Spinach
  • 1.00 tsp, Spices – Salt, table
  • 1.00 tsp, Spices – Pepper, black
  • 1.00 tbsp, Spices – Dill weed, dried

Heat oil in a large soup pot, add onion, carrots and mushrooms. Cook until veggies are tender, about 3-5 minutes. Add chicken and cook until no longer pink. Add remaining ingredients and put in a 300 degree oven for 2-3 hours. 5 servings

Lean and Clean Chili (278 calories): This is a recipe from the Killer Kurves binder, see prep there.

Slow Cooker 2 Bean Chicken (146 calories): Recipe >>>

Salad Bar from the local grocery store (calories vary): You pick the ingredients for this one

Chicken and Roasted Veggie Soup (149 calories):

  • 1 can Diced Tomato
  • 1 Can mild Rotel
  • 3.00 medium, Carrots – Raw
  • 1.00 Medium, Zucchini
  • 2.00 stalk large (11″-12″ long), Celery – Raw
  • 1.00 large, Onions – Raw
  • 3.00 cloves, Garlic – Raw
  • 1.00 cup, pieces or slices, Mushrooms – Raw
  • 1.00 med red pepper
  • 1.00 sweet potato
  • 1.00 package (10 oz), Spinach – Frozen, chopped or leaf, unprepared
  • 4.00 cup, Chicken Stock
  • 1.00 tsp, Spices – Salt, table
  • 1.00 tsp, Spices – Pepper, black
  • 1.00 tsp, Spices – Chili powder
  • 0.25 tbsp, Cayanne Pepper
  • 1.00 tsp, Cumin
  • 12.00 oz, Chicken Breast cut into bite sized cubes
  • 1.00 tbsp, Refined Coconut Oil

Preheat oven to 450 degrees, put ½ tablespoon coconut oil on a large cookie sheet (or 2) and put in oven to melt. Chop all fresh veggies, sprinkle with salt and pepper. Spread veggies on cookie sheet(s) and cover. Roast for 10 minutes, remove foil, stir and roast for an additional 20 minutes. Heat remaining coconut oil in soup pot. Cook chicken until no longer pink. Add roasted veggies, tomatoes, spinach, chicken stock and spices. Put back in oven at 300 degrees, cook for 2-3 hours. 8 servings- Chicken and Veggies (331 calories)

  • 1.00 large, Onions – Raw
  • 2.00 stalk large (11″-12″ long), Celery – Raw
  • 3.00 clove(s), Garlic – Raw
  • 1.00 cup(s), Broccoli – Raw
  • 0.50 cup(s), Frozen Mixed Veg (Carrots, Peas, Corn, Green Beans)
  • 5.00 Boneless skinless chicken breast
  • 2.00 medium, Carrots – Raw
  • 4.00 slices (18g), Bacon

Heat medium skillet, add bacon. Cook until crispy, transfer to papertowel, set aside. Leave enough bacon fat in the skillet to cover the bottom, add chicken and cook until no longer pink. Add veggies and cook until they are the desired crispness. Add bacon back in. 5 servings

Zucchini Pizza Boats (149 calories): Recipe here >>>

Tuna (or chicken or salmon) salad cucumber wrap (175 calories):

  • 1.00 tsp(s), Lemon juice – Raw
  • 1.00 tsp(s), Spices – Dill weed, dried
  • 0.06 tsp(s), Sea Salt
  • 0.06 tsp(s), Spices – Garlic powder
  • 1.00 oz, Plain 0% Greek Yogurt, 2 Tbsp
  • 2.00 tbsp(s), Mustard – Yellow
  • 1.00 container (4 oz drained 56g about 1/4 cup ea.), Tuna Fish
  • 1.00 large (8-1/4″ long), Cucumber – Peeled, raw, sliced

Mix lemon juice, spices, yogurt and mustard in a small bowl. Add tuna, cooked chicken or salmon. Mix until combined. You can slice the cucumber lengthwise, put the salad on the cucumber and roll it up or just do what I do and make round slices and put a small forkful of the salad on the slice.  1 serving- Sour Cream Chicken Enchilada filling (222 calories)

“Sour Cream Chicken” Enchiladas: This recipe was adapted from >>>

  • 1.00 large, Squash – Zucchini, includes skin, raw
  • 1.00 large, Onions – Raw
  • 2.00 pepper, Poblano Pepper, roasted, peeled and diced
  • 1.00 tbsp(s), Ground Cumin
  • 1.00 tsp (g), Spices, Oregano, Dried, Leaves
  • 1.00 tbsp(s), Chipotle Peppers In Adobo Sauce (12oz)
  • 1.00 dash, Spices – Salt, table
  • 2.00 cup, Sweet, Frozen corn
  • 14 oz boneless, skinless chicken breast
  • 1.00 container (1 4/5 cups ea.), Canned Black Beans drained and rinsed
  • 6.00 tbsp(s), Yogurt, Greek, 2% (Fage)
  • 1.00 tsp(s), Refined Coconut Oil
  • 1.00 container (423.5 gs ea.), Petite Diced Tomatoes

Dice the zucchini and onion and put on a cookie sheet with 1 tsp melted coconut oil. Add corn and spices and toss to coat. Roast in a 450 degree oven for 20-25 minutes, until onions start to caramelize, stirring occasionally. While those are roasting heat remaining oil in a skillet and cook until no longer pink. Put all ingredients except Greek yogurt into a large container and mix together. When ready to eat reheat and serve with Greek yogurt or sour cream.

Veggie Potato Pancakes (202 calories): 5 servings

  • 4 small Zucchini
  • 1 Yellow Onion
  • 2 Carrots
  • 3 cloves, Garlic
  • 3.00 oz, Sliced Mushrooms
  • 1.00 Large Sweet Potato
  • 5.00 egg, Large Whole
  • 2.50 tbs, butter
  • Salt and pepper to taste

Shred all of the veggies and mix together in a large bowl. Portion out into 5 sandwich size Ziploc bags. When you are ready to make a serving put 1 egg into a bowl and scramble with the salt and pepper. Add the veggies and coat with the egg mixture. Heat a small skillet over medium heat and add .5 tbsp butter until melted. Add veggies, spreading the mixture evenly over the skillet. Once brown on that side flip it to the other side and cook until that side is brown. **I have yet to master the flipping part of this so I end up with a plate of what look more like shredded veggie crumbles than pancakes but they still taste great

Veggie and Quinoa Soup (255 calories):

  • ½ TBSP Coconut Oil
  • 1 Onion Chopped
  • 3.00 oz, Sliced Mushrooms
  • 3.00 clove (3g), Garlic, Raw
  • 3.00 carrot (10″ – 72g), Carrot
  • 8.00 ” Stick, Celery.
  • 1.00 Medium Zucchini Raw
  • 4.00 oz, Roasted Red Pepper
  • 2.00 cup (30g), Fresh Baby Spinach
  • 2.00 cup chopped – 120g, Green Beans
  • 4.00 cup (250ml), Organic Vegetable Broth
  • 1.50 cup (130g), Canned Diced Tomatoes (Per Package)
  • 1.75 cup, Canned Black Beans, rinsed and drained
  • 1.50 cup, Canned Navy Beans, rinsed and drained
  • 1.00 cup dry (43g), Organic Quinoa, rinsed

Heat oil in large soup pot, add all fresh veggies and cook for about 3-5 minutes. Add remaining ingredients, heat to a boil. Put in 300 degree oven for 2-3 hours. 7 servings.

Meat Muffins (152 calories) I have no idea where this one originally came from, my sister introduced me to them and I fell in love.

  • 1.00 container (16 ounces ea.), Ground Turkey, Raw, 99%/1%
  • 1.00 medium (2-1/2″ dia), Onions – Raw, chopped into small pieces
  • 2.00 medium, Carrots – Raw, chopped into small pieces
  • 1.00 large, Eggs – Whole, raw
  • 1.00 cup, Mushrooms – Raw, chopped into small pieces
  • 2.00 clove, Garlic – Raw, chopped into small pieces
  • 1.00 box frozen, chopped spinach, thawed with excess water squeezed out
  • 1.00 tsp (5mL), Worchestershire Sauce
  • 1.00 Tbsp, Tomato Ketchup 64oz
  • 2.00 tsp, Mustard – Yellow
  • 1.00 dash, Spices – Salt, table
  • 1.00 dash, Spices – Pepper, black

Preheat oven to 375 degrees. Using a papertowel spread a light coating of coconut oil in each section of a cupcake pan. Mix everything together in a large bowl until thoroughly combined. Form the meat mixture into 12 equal size balls and put them in the cupcake pan. Bake for 45 min-1 hour. 6 Servings

Black Bean Burgers (187 calories): These came from a vegan cookbook that I have, the name escapes me though…

  • 1.00 can black beans, rinsed and drained
  • 1.00 tbsp, Oil – Coconut
  • 0.50 cup, Onion Raw Chopped 1/2 Cup
  • 1.00 tsp(s), Garlic – Raw
  • 1.00 pepper, Red Bell Pepper
  • 1.00 pepper, Peppers – Jalapeno, raw
  • 0.50 cup(s), Corn – Sweet, yellow, frozen, kernels cut off cob, unprepared
  • 0.25 tsp(s), Spices ~ Corriander
  • 0.50 tbsp(s), Chipotle Peppers In Adobo Sauce

In a medium mixing bowl, mash the black beans w/ a potato masher or a fork. Heat 1 teaspoon of the oil in a skillet over medium-high heat. When the oil is hot, add the onion, garlic, bell and jalapeno peppers, cumin, and coriander. Cook the vegetable mixture until the onion is soft. Add the vegetables to the black beans. Mince the chipotle, add it to the bean mixture, mix well. Stir in the corn. Form the bean mixture into 4 patties. Heat 2 teaspoons of the oil in a skillet over medium-high heat. Fry the patties until they are nicely browned, about 5 minutes. Turn and fry the other side for about 4 minutes.

Spaghetti (296 calories)4 servings: Regular spaghetti here, I do use the 99% lean turkey burger and 100% whole wheat noodles for mine and I try and find a sauce without all the junk that most of them have in them. I also go light on the noodles for myself.

Taco Salad (322 calories): This is another one that varies. I use the 99% lean turkey and a packet of whatever taco seasoning I have on hand (I have homemade stuff sometimes too). I use romaine lettuce instead of iceberg, cheese, tomatoes and plain Greek yogurt instead of sour cream.

Chicken Stew (277 calories): This is one I just threw together one afternoon.

  • 1.00 tsp coconut oil
  • 4.00 Boneless Skinless Chicken Breasts, cubed
  • 1.00 cup, chopped, Onions – Raw
  • 2.00 clove, Garlic – Raw
  • 1.00 cup, chopped, Carrots – Raw
  • 2.00 stalk, small (5″ long), Celery – Raw
  • 1.00 cup, pieces or slices, Mushrooms – Raw
  • 1.00 container (3 cups ea.), Chicken Cooking Stock
  • 2.00 frozen mixed veggies
  • Salt and pepper to taste

Heat the oil in a soup pot over medium heat, add the chicken and cook until no longer pink. Add the raw veggies and cook another 5 minutes. Add the stock, mixed veggies and seasonings, bring to a oil. You can either simmer on the stove for however long you want or put it in the oven at 275-300 for a couple hours. 6 servings

Broccoli, mushroom, garlic, chicken with pasta (342 calories): This is one of my favorites, again, not sure where it came from originally though.

  • 3.00 boneless, skinless chicken breasts, cubed
  • 2.00 bunch, Broccoli – chopped and lightly steamed
  • 1.00 cup, pieces or slices, Mushrooms – Raw
  • 3.00 clove, Garlic – Raw, chopped
  • 3.00 pat (1″ sq, 1/3″ high), Butter – Salted
  • 0.25 container (16 oz ea.), whole wheat Penne Pasta (or whatever shape you have on hand)
  • Salt and pepper to taste

Fill a medium pot with water and put on to boil for the pasta. Heat butter in a large skillet, add chicken and mushrooms and cook until chicken is no longer pink. When water is boiling, add pasta and cook according to the package directions. Add the lightly steamed broccoli to the chicken and mushrooms and let cook until the pasta is done. Add pasta and seasonings.

Spaghetti with Arugula, roasted peppers & prosciutto – 4 servings (283 calories): I omit the walnuts and opt to swap out the arugula for baby spinach when I make this, I have also added mushrooms once or twice. Adapted from >>>

Chicken and Mushrooms (154 calories): This is basically the Broccoli, mushroom, garlic, chicken with pasta but with only the chicken and mushrooms. I let them cook in the skillet until they are golden and the mushrooms are starting to caramelize, adding a splash or 2 of water if the pan gets too dry. Quick and easy and super yummy!

I would like to make a couple of statement disclaimer type things.

  1. I am not a drinker at all, this could very well be why I have been so successful on my journey, and alcohol is not my thing.
  2. I am in no way, shape or form qualified to tell anyone what/how/when to eat, just sharing what has worked for me.
  3. Good luck! You CAN do this!

I hope that people find this to be a useful tool on their journey to becoming who they desire to be.


Embarrassing Admission

By | Balance, Health, Healthy Snacks, Lifestyle, Strength, Uncategorized

I’m surprised how often I get comments from people that suggest because I’m a trainer and health advocate I don’t struggle to eat healthy and exercise consistently. Sometimes I think people believe the thought of junk food just makes me gag and that the nutrition fairy just drops broccoli down my mouth.

NachosI have to admit something to you…

My name is Dustin Maher, and I am a finisher.

At least when it comes to food.

If I see a bag of open chips, I have to eat the entire bag.

If I order a massive plate of nachos from the Great Dane, I have to clean the plate.

If I see a bowl of M&Ms on a table, I will grab a handful and continue to go back until the M&Ms are gone.

If there is a carton of ice cream in the freezer, I just can’t leave it only half eaten.

So how am I not 300 lbs or more?

Very simple..

I don’t allow these tempting foods to stay in my environment.

You could argue that my personal circumstances are easier to control than yours, and you may be right, but the truth is, we all have more control over our environments than we think we do.

Here are the things I personally do to ensure my environment provides me with as few temptations as possible:

1. Tessa and I don’t keep processed junk food in our home. If it is there, I will grab that over any of the healthy and tasty food I have. The only exception is when I might have a party-that’s when I will allow it in my place but just for that day. Once the party’s over, I give it away or throw it away.

2. I strongly discourage my clients and staff from keeping unhealthy food in our workplace. Do we have treats on occasion? Absolutely. But as a general rule, we stock our fridge at the TC with veggies and hummus, raw nuts, greek yogurt, and fruit… not with pop and cookies.

I realize you probably don’t get to make the rules about what’s in the break room at your work. But I bet you’re not the only one wishing that there were healthier options available. Maybe you can start by simply requesting some alternatives to all of the sweets, rather than asking for an outright ban on the junk.

3. We only eat out about once per week. Sometimes twice a week and sometimes none, but eating out less saves us both excess calories and money.

4. I don’t drink my calories, outside of the post-workout protein smoothies that we offer at the TC. I’ve gotten accustomed to drinking primarily water and I truly don’t miss anything else. Honestly this is one area where the research on the impact of soda (diet and regular) on our health is so clear that I just don’t even consider the toxic junk as a viable option.

5. I surround myself with mostly fit and healthy people that are like-minded when it comes to eating and exercise. When I’m with these friends, I feel like I belong and can truly be myself because we share many of the same interests and goals. For example, when I get excited about things like my veggie-eating experiment, or the cool produce I find at the farmers market, they get excited with me!

This list of ideas for removing temptation from your environment might seem pretty basic, and I understand that some of you reading this may not have a healthy work, or even home, environment. But remember, ultimately you always have some control and power over your immediate surroundings, how you spend your time, and who you spend it with.

Whenever possible, take back control of your environment and start living the healthy life of your dreams!

PS: I just want to say how much I appreciate you as a subscriber, client, and health advocate. I don’t take for granted the time you put into reading this newsletter and applying the information in your own life. Thank you!

5 Ways To Stay Energized And Burn Fat At Work!

By | Behavior Change, Body Assessment, Health, Healthy Snacks, Mindset, Survey, Uncategorized

No matter how awesome your job is, there are probably times during the day that you start to feel groggy, tired, and lose focus. I have gone into dozens of companies the past few years and worked with their wellness teams to devise strategies to reduce the amount of times their employees get tired and lose focus during the work day.

Here is a short list of 5 things you can do at work to gain energy and health and lose weight:

1. Set an hourly alarm and do 1 minute of exercise when it beeps. Some examples of exercises: jumping jacks, squats, lunges, stair walking, planks, or dips. This one-minute break will boost your metabolism, tone a little muscle, and make you feel more alert and awake. Don’t worry what your coworkers think… they may soon join you!

2. Keep a large container of water near you and drink it throughout the day. Not only will you be less tempted to drink calorie and caffeine laden drinks, but you will get awesome exercise walking to the bathroom.

3. Eat and move. It is tempting to just eat at your computer and continue to work through your lunch, but whenever possible get outside with others and walk around. The chance of scenery will do you good, too.

4. Pack healthy snacks and keep them in your desk or in a nearby refrigerator. Some great snacks include: string cheese, apples, carrots and hummus, raw nuts, beef jerky, etc. Having healthy snacks that are convenient will decrease the chance you make your way to the vending machine or the treat table, etc.

5. Stand up desks. Many businesses are now offering stand up desk options. If your company doesn’t have that option yet, if possible, try to build your own stand up desk by bringing in a crate or something to elevate your laptop. Standing promotes better posture and will increase your calorie burn compared to sitting all day.

These are just a handful of small ways you can integrate healthy habits into your work day and improve your productivity and energy all day long.

The Fit Moms For Life team are on a mission to help local Dane County businesses and organizations integrate more wellness into their cultures. I have a VERY short survey asking for an opportunity to come into your workplace, club, community, church group, etc and work directly with the organization to help each person get fitter, healthier, and gain more energy.

->-> Click Here To Help Out <-<

Want to earn some FM4L SWAG money?! I will give you $25 worth of FM4L products for each lead you provide us with that results in a booking. My team will follow up with you regarding each lead you provide.

Thank you in advance for helping make Dane County a healthier place to live, work and play!

->-> Click Here To Help Out <-<

 Included in this survey is an opportunity to nominate your kid’s school for a free fundraiser for the PTO or any other cause the school chooses!

->-> Click Here To Help Your School Out <-<