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!

[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 350ºF. 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.<-<-

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,  reneecefalu.healthcoach.integrativenutrition.com or follow her Facebook at Integrating Wellness Into Lifestyle.

Spiced Cauliflower with Turmeric, Cumin and Tomatoes

By | Health, Kids nutrition, Nutrition, Recipes, Uncategorized

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

Ridiculously Simple Recipe Helps to Clear Skin, Fight Cancer & More

I’m not a fan of raw cauliflower. Not even a little bit. When I see those pre-made raw veggie trays in grocery stores and they have the ranch dip in the middle, I always wonder why they waste space by offering up raw cauliflower.

It’s one of those veggies (right along with broccoli) that I just can’t stomach raw. But I know that there are incredible health and skin benefits to eating cruciferous vegetables like broccoli and cauliflower. So I add them to my diet in a way that’s palatable to me.

And this recipe is such a tasty way to serve up cauliflower and get its health benefits. But it’s not just the cauliflower—it’s also the turmeric, cilantro, cumin and fresh lemon juice that also add benefits:

  • Cauliflower helps to fight cancer, promotes health digestion and fights free radicals which helps to reduce early signs of aging and give skin a youthful glow.
  • Turmeric has long been recognized for its anti-inflammatory effects which is the root cause of pretty much every chronic condition in Western nations. Chronic, low-level inflammation can also cause persistent breakouts, blemishes and age spots.
  • Cilantro and lemons are foods that naturally detoxify the body and help to remove impurities from your skin. This can definitely help in having a clear complexion.
  • Cumin aids in digestion which is directly linked to your complexion. Healthy digestion is a precursor for clear, gorgeous skin while acne prone and blemished skin is almost always a symptom of poor digestive health (which can be corrected with optimal nutrition, gentle detoxification and lifestyle strategies).

This recipe packs a major punch when it comes to health and skin benefits. And if you’re not even really a fan of cauliflower, I encourage you to try it because you might be surprised by how much you like it.

Cauliflower with Tomatoes (Plain) copy

Ingredients: Serves 4

  • 1 head of cauliflower, chopped into florets
  • 3 small tomatoes, chopped
  • 3 tbsp. olive oil
  • 2 garlic cloves, minced
  • 1 ½ tsp cumin seeds (or 1 ½ tsp ground cumin)
  • ½ tsp turmeric
  • Dash of cayenne pepper (optional)
  • ½ tsp sea salt
  • ¼ tsp pepper
  • 1 lemon
  • Small handful of chopped cilantro


  1. Preheat your oven to 450 degrees F.
  2. Toss the cauliflower in the olive oil along with the tomatoes, garlic and seasonings.
  3. Spread the mixture out on a baking sheet and roast for 25 minutes until cauliflower is just touched with golden brown.
  4. Remove from the oven and sprinkle with fresh lemon juice and cilantro for garnish.
  5. Sautéed Kale with Balsamic Vinegar

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

Eggplant & Barley Salad

By | Balance, Health, Kids nutrition, Lifestyle, Nutrition, 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.

This tasty recipe includes many healthy ingredients with beneficial nutrients and healing properties.  It is also delicious as leftovers.~ ENJOY!

Cilantro aids in the removal of heavy metals including lead, copper and mercury.

Spinach has many phytonutrients and antioxidants that promote health and has properties that prevents disease.

Lemons are known for antioxidant properties and has been used for centuries to cure many different ailments.

Cumin aids in digestion, improves immunity and treats disease and disorders.

Paprika has antibacterial, anti-inflammatory, antioxidant properties and aids in skin health.

Barley is a nutritional powerhouse loaded with fiber, contains important vitamins and minerals, and offers cardiovascular protection, cancer prevention and is a blood glucose stabilizer.

Barley & Egg Plant


  • 1 Large Eggplant
  • 2 medium tomatoes (remove seeds before dicing)
  • 1/2 cup cooked organic corn
  • 1 cup chopped cilantro rinsed and dried (remove stems)
  • 1 cup chopped spinach rinsed and dried
  • 1 medium onion
  • 2 1/2 cups of cooked barley


  • 1 tsp Bragg Organic Sprinkle
  • 1 tsp ground cumin
  • 1 tsp paprika
  • 1 tsp organic honey
  • 1 tsp sea salt
  • 1/4 cup of freshly squeezed lemon juice
  • 1/2 cup olive oil


Preheat oven to 375. Slice eggplant about 3/8-inch thick. Arrange on cookie sheet and brush with olive oil and salt and pepper to taste. Cook 5 minutes, remove and flip eggplant, brush with olive oil and salt and pepper to taste. Cook another 5 to 7 minutes and remove. Once cooled cut eggplant into bit sized pieces. In a bowl toss prepared sauce with eggplant, tomatoes, corn, cilantro, spinach, onion and barley. Wait up to 10 minutes or longer to serve stirring periodically.

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

Cranberry & Herb Sweet Potato Muffins

By | Balance, Behavior Change, Health, Kids nutrition, Lifestyle, Moms, Mothers, Nutrition, Recipes, Uncategorized

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

I love a good muffin, but sometimes good grain free recipes are hard to find. This one came about on a fluke from playing around in the kitchen. Gluten free baking can be really tough, but I’m proud of these muffins. They go great with Creamy Cauliflower Soup or they can be enjoyed solo. They’re savory with a little bit of sweet and they’re the perfect side dish for many fall inspired recipes.

Rosemary and Sage Cranberry Muffins copy

Ingredients: Makes 8 Muffins

  • ¾ cup sweet potato puree

For the Sweet Potato Puree

Simply roast your potato at 350 F until soft (I ended up needing about half a potato). Once cool, scoop the flesh (no skin) into a food processor and process until smooth. Now you have your sweet potato puree!

  • 4 eggs
  • ¼ cup melted butter
  • ¾ cup sweet potato puree
  • ¼ cup olive oil
  • 1 ½ tsp fresh rosemary, finely chopped
  • 1 tsp fresh sage, finely chopped
  • ¾ cup blanched almond flour
  • ¼ cup coconut flour
  • 1 tsp baking soda
  • ¼ tsp salt
  • ½ cup cooked and crumbled bacon (from 4 strips of uncured Turkey Bacon)
  • ½ cup dried cranberries


1. Preheat your oven to 350 F. Lightly grease 8 cups of a muffin pan with butter.

2. Whisk the eggs in a large bowl. Add the melted butter, sweet potato puree and olive oil.

3. In a separate bowl, mix the herbs, almond and coconut flours, baking powder and salt.

4. Mix the wet ingredients into the dry and stir until combined.

5. Gently fold in the bacon and cranberries.

6. Add a few heaping spoonfuls of batter to each muffin cup, dividing the batter evenly amongst all 8 cups.

7. Bake at 350 for 25 to 30 minutes. Serve warm with butter.

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


Sweet and Savory Fall Salad

By | Health, Kids nutrition, Moms, Mothers, Nutrition, Recipes, Uncategorized

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

I was brainstorming this recipe I wanted something that was simple and I wanted it to remind me of fall. This recipe did it. It features fresh spinach greens, Bartlett pears (wrapped with bacon, no less), crisp cucumber, crunchy walnuts and pumpkin seeds and my favorite—dried Bing cherries. This fresh salad reminds me of a crisp, fall morning. It’s absolutely refreshing.

Sweet and Savory Fall Salad 1 copy


  • Spinach greens or greens of choice
  • 1 recipe of Bacon Wrapped Bartlett Pears
  • 1/3 cup toasted pumpkin seeds
  • ½ English cucumber, chopped
  • ½ cup walnuts, chopped
  • 1/3 cup Bing cherries (or dried cranberries), roughly chopped
  • 1 recipe of Garlicky Balsamic Vinaigrette

For the Bacon Wrapped Pears:

  • 2 ripe Bartlett pears, I used the yellow variety
  • 5 to 6 pieces of uncured beef bacon—you could also try uncured turkey bacon
  • 2 tbsp. of olive oil
  • Sea salt and pepper


1. Preheat the oven to 425 F.

2. Quarter the pears and remove the stem and seeds. Then cut each quarter in half. You should have 16 wedges total.

3. Using kitchen scissors, cut your bacon into thirds lengthwise. You should have long, thin strips.

4. Gently wrap each wedge of pear with one of the cut pieces of bacon, tucking the end underneath an area where the bacon has already been wrapped around the pear. Continue doing this for all 16 wedges.

5. Place the wedges in an oven safe baking dish and drizzle with olive oil.

6. Lightly dust the pears with sea salt and pepper to taste.

7. Roast the pears in the oven for 20 to 25 minutes until the bacon is cooked through and slightly crispy and the pears are lightly browned.

8. Serve as an appetizer or snack or as part of my Sweet and Savory Fall Salad.

Garlicky Balsamic Vinaigrette:

  • 4 minced garlic cloves
  • 1 cup of extra virgin olive oil
  • 1/3 cup plus 2 tablespoons balsamic vinegar
  • ½ tsp salt
  • ½ tsp pepper

Dump all ingredients into a glass jar. Shake and serve.

To Assemble:

1. Place a handful of spinach greens in each bowl. Arrange 4 of the Bacon Wrapped Pears atop the greens.

2. Sprinkle the salad greens with the pumpkin seeds, cucumber, walnuts and cherries or cranberries.

3. Drizzle with Garlicky Balsamic Vinaigrette.

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

10-Minute Pumpkin Spice Latte

By | Balance, Moms, Mothers, Nutrition, Recipes, Uncategorized

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

The fall season brings on the craze for pumpkin everything and so many people look forward to the Starbucks Fall Inspired Beverages. I used to work in Starbucks in college, so I know all too well how highly anticipated the new fall menus are!

Problem with the Starbucks coffees are that they tend to be very sugary and they’re not made from the best ingredients—none of this is very good for the skin. Here’s a link to a controversial article on one woman’s research into what’s really in a Starbucks Pumpkin Spice Latte (hint: it ain’t pumpkin!).

What’s Really in a Starbucks Latte?

With respect to that article, take it or leave it. But if you’re like me, you’d just rather make treats like this at home so you know what’s in it.

Since caffeine is dehydrating to the body and the skin, I prefer to use a coffee-like tea called Teecino that I LOVE! (You can easily make this with coffee, though and I’ll tell you how below).

The one that I chose was the Organic French Roast and it turned out beautifully! If you have a hard time going without your sugary coffee drinks in the morning, try this recipe and let me know how you like it. 🙂

IMG_6633 copy

Ingredients: Makes 2 cups

  • 1 cup almond milk
  • 1/3 cup freshly made Organic French Roast Teecino or 1/3 cup freshly brewed coffee
  • ¼ cup organic canned pumpkin NOT pumpkin pie mix
  • ½ tsp maple syrup or other sweetener to taste (try Stevia for 0g sugar)
  • ½ tsp ground cinnamon
  • ¼ to ½ tsp nutmeg
  • 1 can coconut milk


1. Place all ingredients (except coconut milk) into a Vitamix or high powered blender.

2. Blend on low at first, gradually turning up to high and mix thoroughly. In the Vitamix, you can use the “Soup” setting to heat the latte. For other blenders, if the mixture doesn’t get hot, you can reheat on stovetop to warm.

3. For the coconut cream, you have 2 options:

a. Chill the can of coconut milk for a few hours before using. The coconut fat will separate from the water. When you open the can, you’ll see the fat on top (thick and white). Scoop out a few spoonfuls into a bowl, add a touch of maple syrup to sweeten (if desired), whip with a fork and place a nice dollop on top of your latte.

b. Open the can of coconut milk, mix with a fork and drizzle it over your latte (that’s what I did in the photo).

4. Curl up with a good book and enjoy!

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

Healthy Gluten Free Coconut Key Lime Pie Recipe

By | Behavior Change, Fit Moms for Life Six Week Challenge, Health, Healthy Snacks, Nutrition, Recipes, Uncategorized

St. Patrick’s day has passed but lets keep it going with a little more “green.” Living a healthy life is all about moderation. I don’t believe living a healthy lifestyle requires a life without dessert, but when desserts can be made into a healthier treat, all the better! My friend and nutritionist, Tracie Fountain, has a healthier dessert recipe to share with you today. Click here ->-> Healthy Gluten Free Coconut Key Lime Pie Recipe

Tracie is also the brainchild behind the eating plan (recipes and menus) for our Fit Moms For Life 6 Week Challenge. The participants in our FM4L 6 week challenge are raving about how amazing and simple the recipes are and how much their families enjoy them, too!Patty

Our FM4L participants are loving our healthier eating plan because it’s simple, tasty and because it’s leading to powerful improvements in their health – in cholesterol, blood pressure, triglycerides and so on. Check out this text we received from one participant.Patty21

The FM4L 6 Week Challenge is being relaunched in Madison and around the world in a big way this week! This is perfect timing for you to jump in and join us and get yourself into awesome shape for the warm summer months ahead. The program includes:

Screen shot 2013-10-16 at 9.45.29 PM

  • Over 80 recipes, snacks and meals
  • 4, 30 minute fat dripping, at home DVD workouts using free weights and a ball.
  • 2, 20 minute body toning workouts using body weight only (especially great for traveling)
  • 61 page participant guide (journal, reading materials, etc)
  • Copy of my book Fit Moms For Life
  • Online support through our private Facebook group
  • Access to our in-person group meetings once per week (if available in your community)
  • Access to our weekly virtual hangout
  • -Handy healthy foods magnet
  • -FM4L bracelet

This incredible program is available to you for a small investment of just over $2/day. Don’t you think you are worth more then a daily cup of coffee? How awesome would it be to give your kids a mom that feels healthy, strong & proud of herself? Want to feel your energy, health and life flourish as your confidence grows?

Click here to get started today

If you are looking to join our virtual weekly FM4L group, you need to first invest in the 6 week challenge and then CLICK HERE to get access to our weekly hangouts. The Virtual FM4L group will start at 8 pm, March 26th CST. If you are in the Madison area we have at least 5 FM4L challenge groups starting in the next few weeks and we want to invite you to our FM4L Launch Party this Sunday night at 6:30 pm at the FM4L Transformation Center (202 South Gammon Road).

Whether you have already signed up for a FM4L challenge or just want more info on the program, we will show you a fun, informative, inspirational time! At this launch party we’ll enjoy healthy snacks, intriguing discussions, testimonials from previous participants and leaders and there will be plenty of time for Q&A’s and raffle prizes, too. Our Madison FM4L launch party is a free, informational and inspirational event to all those interested in improving their health, wellness and life! Please spread the word, bring friends and reply to this e-mail if you plan on joining us.

Post Thanksgiving Recipe

By | Healthy Snacks, In-home workouts, Nutrition, Recipes, Uncategorized

I hope that you had a great Thanksgiving for those of you celebrating it.  As promised, I would like to share another healthy recipe from Hallie our recipe maker extraordinaire and the creator of the Santa Slimdown eating plan which starts Dec 1st.

Roasted Squash, Apple & Onion Hash1 Peach

While this dish makes a nutritious and colorful side dish to any holiday meal, it’s also a great breakfast or brunch option when served with fried eggs and fresh fruit.

Serves 8

2 large (2½ pounds each) butternut squashes, peeled, seeded, and cut into ¾-inch cubes
4 tablespoons extra-virgin olive oil, divided use
3 apples, cored and chopped
2 celery stalks, chopped
1 medium red onion, chopped
4 garlic cloves, finely chopped
2 tablespoons finely chopped fresh thyme
Sea salt and black pepper, to taste

Preheat the oven to 400ºF. Divide the squash cubes between 2 rimmed baking sheets. Drizzle each pan of squash with 1 tablespoon of olive oil each. Toss to coat. Roast for 25-30 minutes until tender and lightly browned. (Can be prepared up to 2 days in advance. Refrigerate in an airtight container.)

Heat the remaining 2 tablespoons of olive oil in a large skillet over medium heat. Add the apples, celery, onion, garlic, and thyme. Cook, stirring occasionally, for 5-10 minutes until the onion is soft and translucent. Add the roasted squash to the pan and stir to heat through and combine. Season to taste with salt and pepper before serving.

Let us know what you and your family think of the recipes. If you want more recipes like these (19 to be exact) plus many other simple meals and snacks, click here to join our 36 Day Santa Slimdown and end 2013 on a healthy note! I would like to challenge you to set some 30 day goals which will help you live each of the next month’s days to the fullest and healthiest possible. Would love to hear that they are.

Black Bean Quesadillas

By | Kids nutrition, Nutrition, Uncategorized

As I have been dusting off my summer recipes I came across this one today.  It’s quick and easy for those busy summer nights.

Black Bean Quesadillas


2 large flour tortillas

3/4 C shredded cheddar or monterey jack cheese

1/2 C frozen corn, thawed

1/2 C red bell pepper, diced

1/2 C black beans, drained

1 green onion, chopped

coconut oil to coat pan


Melt coconut oil in skillet over medium heat.  Place a tortilla in the skillet and allow to heat for 1 minute before flipping.  Flip tortilla, sprinkle with half the cheese, then half of each remaining ingredient.  Once the cheese is melted, carefully slide the tortilla out on to a cutting board.  Slice into 8 wedges and serve warm.  Repeat with the remaining tortilla and ingredients.

*You can also used precooked meat or chicken in place of, or in addition to, the black beans.

Serve with a big summer salad and enjoy a colorful summer meal without heating up the kitchen.


Crustless Quiche

By | Nutrition, Uncategorized

This post is from Angie, a contributor to this blog.

Here is an easy basic quiche recipe I found. I made it as written, but the sky is the limit as to what vegetables and cheese you use.  The next time I make it I’m going to try adding diced tomato and kalamata olives. Italian turkey sausage would be tasty too. I think it could be turned into a “potluck pleaser”  by pouring it into muffin papers for “mini quiches” . You could bake them the night before and pop them in the microwave before serving.  If you try it, I’d love to hear how you made it your own.

  • 1 medium onion, diced
  • 6-oz fresh baby spinach
  • 4 large eggs
  • 1/2 cup flour (whole wheat or AP)
  • 1/2 tsp baking powder
  • 1/4 tsp salt
  • pinch cayenne pepper
  • 1 1/3 cups skip milk
  • 1/2 cup feta cheese

Preheat oven to 400 degrees.

Spray a 10-inch quiche or pie plate with non-stick cooking spray. Cook diced onion with cooking spray or a little coconut oil over medium heat until tender. Add spinach and cook just until wilted. Set aside to cool for a minute.

In a large bowl, whisk together eggs, flour, baking powder and salt. Whisk in milk, stir in spinach-onion mixture.

Pour quiche base into pan. Top with feta cheese. Bake for 25 minutes or until center is set and edges are brown. Let set for 5 munutes and serve.