Nutrition is the King. Exercise is Just a Pawn.

  • Some people think exercising for three hours a day will get them the body they want. First of all, who has the time to do that? Second, if the person goes home and eats a large pepperoni pizza, that workout was sort of a waste of three hours.

  • If you want to lose weight, tone your body, and create definition, nutrition is key. 80% of your physique is dependent upon your nutrition, and only 20% is dependent on exercise. So, no matter how many hours of exercise you pack into one day, it’s still not going to dismantle the harmful effects of a poor diet.

 Think about it this way:

  • Your physique will look like and your body will feel like the food you consume. So, if you want to look like an egg roll, greasy pizza, or one of those KFC fried chicken sandwiches, go right ahead. But, keep in mind the ramifications poor nutrition has on your body, your confidence, self-esteem, and overall wellness. If, in a day, you make a healthy choice 8/10 times, you are on the right track. I think that is a reasonable goal, don’t you?


Healthy Twist French Toast

Remember those Saturday mornings when you’d wake up to cartoons and the amazing smell of French toast pouring out of the kitchen? Well, French toast is back; and it’s healthy! (Even if you’re making it for one!) Pair it with some fresh fruit or yogurt to top it off! I created this recipe because A. I needed to figure out how to make French toast for one person and B.  I LOVE breakfast, but not the unhealthy refined sugars or breaskfast meats (bacon, sausage, etc.) that are packed with saturated fat. So, in order to still eat what I love without it being a thousand calories, I make a few easy switches anyone can do. The result? Not only was the French toast healthy, but I could add a kick of protein to my breakfast by cooking the extra egg whites! Bye, bye, bacon!


Healthy Twist French Toast


2 slices 100% whole wheat bread (lite around 40-45 calories per slice)

3 egg whites

1/4 cup Egg Beaters (original)

2 packets Stevia

Apple pie spice

Organic maple syrup (use sugar-free as long as it’s made with an all-natural sweetener such as stevia or monk fruit) or Blue Agave Nectar


1. Preheat flat griddle pan on stove (medium heat)

2. Crack the 3 eggs, only leaving the egg whites in a bowl. Add the 1/4 cup of Egg Beaters french toast 1

3. Mix well with fork or whisk.french toast 2

4. Take a piece of bread, lay one side on top of the eggs until coated. Flip and repeat on the other side.

5. Place the bread coated in the egg mixture on griddle pan. french toast 4

6. Repeat with other piece of bread.

7. Take one packet of Stevia, sprinkle evenly over the top of one piece of bread. Repeat with other packet/piece of bread.french toast 3french toast 5

8. Sprinkle apple pie spice evenly  onto each piece of bread. french toast 6

9. After about 2-3 minutes, flip each piece of bread over. (should be slightly browned on cooked side)

10. Continue cooking for about 3-4 more minutes then remove from griddle.

*Each person has a preference when it comes to how “done” they like the bread to be.  So, cook it how YOU like it.

11. Pour leftover eggs from the bowl onto the griddle pan (as if you were making an omelet).french toast 7

12. Once the eggs no longer appear “runny” on top, flip eggs and cook the other side (about an additional 2-3 minutes). Remove from griddle, fold in half onto plate with French toast.

13. Pour and spread maple syrup onto each piece of French toast (about the size of a nickel or quarter).

14. Add some yogurt or fruit, and ENJOY!french toast 8

This recipe is so easy, fast, and great for those cooking only for themselves. However, this can easily be turned into a breakfast for the entire family! Just double or triple the recipe. Better yet, have your kids cook their own French toast and eggs (with your help/supervision of course!). Make it a family affair. 😉

Calories per serving

(with lite bread and 2 tbsp. all natural, sugar-free syrup)~ 180 cal.

(with lite bread and 2 tbsp. pure maple syrup)~ 260 cal.

*pure maple syrup: 2 tbsp= 100 cal., 13 g sugar

Protein:  17 g



Start your meal planning!! :)

Start your meal planning and your new amazing journey with this recipe and tips for how to pack healthy food for your workday!! I am so so excited and can’t wait to share more! Enjoy!!

Apple Pie and Maple Oatmeal with Turkey Bacon


I packet instant oatmeal

2/3 cup unsweetened vanilla almond milk

3 packets Stevia all natural sweetener

1 tsp. ground flaxseed meal

1 slice of turkey bacon (low sodium), cooked

Apple pie spice to taste (however strong you want it)

photo 1 (3)


1, Mix everything together in a bowl except for the bacon. Turn on the stove range to medium-high and whisk ingredients in the bowl together.

2. Put microwave safe ceramic/glass bowl into microwave. Heat on high for 2:45.

3. When done, stir the oatmeal. If not at desired consistency, put it in the microwave again for about 2:00.

4. Cut the turkey bacon into little pieces and add to the oatmeal.

5. Heat up together for 15 seconds.

6. Serve or place in a microwave safe glass container to take to work.

**Add a Greek yogurt or a bowl of fresh fruit for a full and complete breakfast.

photo 2 (2)



Make your lunch a salad buffet:

–          In individual containers, put lettuce (in the biggest Tupperware container of course), tomatoes, sliced cucumbers, chopped red peppers, carrots, raw broccoli, etc. Choose dark green lettuce such as romaine, kale, arugula, escarole or bibb.

–          Add some variety with beets, radishes, ½ cup strawberries, peach slices, ¼ cup raisins, or ½ cup of blueberries!

–          Then, add some protein. This is a must! Some ideas could be: cutting up leftover chicken from dinner, scrambling up some southwestern style egg beaters, getting sealed packets of tuna fish (they have a bunch of flavors now!), chopped turkey bacon, beans (kidney, white, chickpeas), or any other source of protein.

–          Take all of the ingredients from each container and add it to the lettuce.

–          Pick a healthy dressing. Salad dressings can have some crazy amounts of calories and fat (even trans fat). Look at the labels and use the serving size as a way to measure the amount calories you are adding to your salad. The dressing can ruin the whole point of having a healthy salad for lunch!

–          Try using olive oil and vinegar, or just balsamic vinegar. Use low fat or fat free dressings. Use only the amount (usually 1-2 tbsp.) indicated by the serving size. Beware of sugar!! It might be fat free raspberry vinaigrette, but it could have as much sugar as candy!

–          Now for the fun part: Put the lid on and shake, shake, shake!! Mix it all up, no tongs needed!

–          Enjoy that delicious salad that you just made! It will look like you just went to a salad buffet! Eat slowly and enjoy it J Notice how good your body feels after 30 minutes when it is full of vitamins, minerals, nutrients, and delicious food!\


More paper bag lunch ideas will be added so stay tuned!

Now all you have to do is the circuit training workout I am going to post J You will LOVE it!! It has a little kick to it 😉

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