Tag Archives: metabolism

Sweet And Sour Chicken that is gluten free and paleo friendly

Sweet And Sour Chicken: Gluten Free, Paleo Friendly

Sweet and sour chicken is an absolute must when my family thinks about Chinese Food. But, man, the calories, the sugar and everything else that a healthy diet focuses on avoiding is all over a normal offering.

This is the recipe I did the other night on Facebook Live. I looked at four different recipes that all claimed to be delicious, gluten free and paleo friendly and you know what? They were all just, meh.

So I decided to start from scratch and put a fresh recipe together and this one is AWESOME!

My kids were all over it!

Here you go!

Sweet And Sour Chicken

1 pound of skinless boneless chicken, cut into chunks
1/2 cup of tapioca flour or arrowroot flour
1 tbsp garlic powder
1 tsp salt + 1 tsp pepper
1-2 tsp paprika
1 large egg
1-2 tbsp water
1/2 cup honey or coconut sugar
1/4 cup apple cider vinegar
3 tbsp tomato paste
1/4 cup of chicken stock
1 clove crushed garlic
1 tsp crushed ginger
Coat the chicken pieces in the flour mixture, then add the chicken into the egg mixture – for extra crispy, add the chicken back into the flour mixture.
You can bake the chicken for 25min at 350
or use 1/4 – 1/2 cup oil in a skillet and fry it for 2-3 minutes per side.
Add all of the sauce ingredients into a small sauce pan, whisk together. On a medium / high heat, bring the sauce to a boil, then reduce the heat.
Once your chicken is done, toss the chicken into the sauce.
Pair this with a veggie stir fry and/or cauliflower rice.
You and your family will agree, this is spectacular!

Healthy Eating Plus A Plan Means Success

There are gazillions of DIFFERENT diet and exercise programs being used.

Are they all right for your personal situation, probably not.

Is there one that will suit your lifestyle and your goals, probably.

Whichever plan you choose:

  • You’ll have to work
  • You’ll have to care about your health
  • You’ll have to get results
  • You’ll have to abide by basic science principles
If there is something out there that makes no sense, I will always let you know. I am not anti other plans or protocols.

I am however:

  • Anti hype from self proclaimed experts #BroScience
  • Anti selling false hope
  • Anti lying to people
  • Anti hard selling someone so badly that you make them feel inadequate unless they buy your stupid false claim supplements
  • Anti encouraging trainers to rip clients off and provide levels of service that are laughable for the sake of doing it.

Get clear on your goals and what you actually want to achieve and you’ll find this program is easy!

The Metabolism Reset Plan

Tomorrow morning another group of new #FitFriends will be starting the Metabolism Reset Plan.
It is a 28 day plan that has been designed to get you results.

  • Weight loss
  • Getting smaller
  • Improving your health
  • Achieving a better level of fitness
    and more

There is always room for you so if you’re looking to improve in any of those areas, this is the program for you!

Meal plans, daily motivation and support, exercise videos, recipes.

All laid out in an easy to follow system that delivers RESULTS!

Joni has every excuse available to keep her from making her health and fitness a priority.. In stead, she uses those excuses as reasons to make her health and fitness a priority.This girl knows the difference between good and bad fats.

Wouldn’t looking younger and being stronger while shedding extra pounds be something you would love to do?
Joni did it she has the energy to chase here son around and actually make him tired!

Just think how you will feel when you look in the mirror and instead of saying, “I wish I could have a smaller waist and firmer arms”, you were able to say, “Look at me. I’m smaller, I’m stronger and I have way more confidence than I did before.”
That’s exactly what Hayley says when she looks in the mirror now.

This is a program where anyone can see that kind of success! All you have to do is put in the work!

Join us now by clicking here and you will be on your way to achieving your goals and looking how you want to look, not wishing for it, but actually doing it.


Lose weight, burn fat and reset your metabolism back 20 years!

What if your weight never changes?

Here is my question to you, please feel free to answer it or leave a comment below.

If you stayed at your current weight would you be happy?

Could you go through the next 30,40, 50 years in the shape you are right now and be happy?



Where some might think that your physical appearance should not be tied to your happiness or state of mind, I say different. So many people are consumed…yes, comsumed with unhappy thoughts because they are over weight and out of shape. When I was at my heaviest (225lbs) there were days that all I could think about was how much happier I would be if I could just lose weight. Then there were days that all I could think about was which decadent food could I eat next. It was a viscious cycle and I am still tormented by it today. 

If you aren’t willing to make some sacrifices then you need to make peace that you are where you are and your weight will not change. In fact, and this is not to fear monger but to open your eyes…your weight will go up. Getting older and not being active means you slow down. Your hormones are involved (menopause) your metabolism slows to a grinding halt, add in stress and you have a recipe for obesity.

What will your life look like in a year, 2 years or 5 years if you continue to do nothing?


I guarantee…I mean I guarantee that if you start to put focus on your health you will feel better, you will stop feeling fat, ugly and miserable. Today is your day. Monday is the start of a new week…you get to start doing something-anything that will help you get into shape.


If you do nothing and keep doing nothing you will be unhappy…plain and simple. The emotional side of being overweight is so mentally taxing but aside from that you are taking years off of your life…which is a fact. Why would you want to do that?

Today is your day. Today is the day that you will make healthy choices and do some real physical activity.




Food Friday…Chicken and Pancakes

I am excited about the opening of the Smurfs Adventure today!!  Bringing back the childhood memories.  And on that note, here is a Blue recipe to start your day!  Too late for breakie now? No worries, this will make a great Saturday morning starter.

The second recipe is one that my kids ask for at least twice a week. They love it!!  If there are any leftovers, they can be used the next day for lunch in a sandwich or a salad! (See, make a little extra food at night and you have already started your next day plans right.)

Blueberry Pancakes

  • 1/2 cup rolled oats (gluten-free oats-would be better)
  • 1/2 cup cottage cheese
  • 2 large eggs
  • 1/2 tsp stevia
  • 1/4 tsp vanilla
  • 1/4 tsp cinnamon
  • 1/4 cup blueberries
  • 1/2 tsp baking powder
  1. Put rolled oats in food processor and blend oatmeal to a fine powder.
  2. Add remaining ingredients, except blueberries, into food processor and blend until batter forms (about 10 seconds).
  3. Heat skillet, pour batter into a hot skillet, making 4 pancakes and add your blueberries.
  4. Cook until lightly brown and then flip over and cook the other side until lightly brown.
  5. To make them Smurf-tastic mix the blueberries into all of the ingredients and blend!

Balsamic Chicken

  • boneless, skinless chicken breasts
  • 2 teaspoons lemon-pepper seasoning
  • 1-1/2 teaspoons extra virgin olive oil
  • 1/2 cup balsamic vinegar
  • 1/4 cup chicken broth(low sodium)
  • 2 garlic cloves, minced (garlic lover over here, I used 3-4 cloves instead)
  1. On hard surface with meat mallet or similar flattening utensil, lightly pound chicken to 1/4-inch thickness.
  2. Press lemon-pepper seasoning evenly on both sides of chicken.
  3. In large fry pan, place oil and heat to medium temperature. Add chicken and cook, turning once, about 7 minutes or until fork can be inserted in chicken with ease. I covered it while cooking and thus only had to cook it for about 3-4 minutes per side. Remove chicken to warm serving platter; keep warm.
  4. In medium bowl, mix together vinegar, broth and garlic; add to fry pan. Cook over medium-high heat, scraping up brown meat bits, about 2-5 minutes or until mixture is reduced and syrupy.
  5. Place chicken back into the mixture or pour mixture over chicken and serve.

OptimusPrime you’re not…but you can be a Transformer!

Now that's a machine

The human body is an extra ordinary machine.  I mean, show me another machine that gets stronger the more you work it. The more you challenge it responsibly, the stronger it is, the more efficient it works and the better it responds.  Leave it alone and ignore it’s desire to work and it actually breaks down.

When it breaks down its through disease and obesity which are both offset and minimized through consistent effort and exertion.  When you don’t challenge your machine it deteriorates.  The tissues that keep it strong and fight obesity give up and the result is less muscle and bone mass.

Some people get to that point and decide they need to reduce the calories they take in and go on some sort of diet, or take a potion, pill or some other quick fix which only leads to greater problems.  Short term fixes for a long-term problem mean only one thing…bigger long term problems that become harder to fix.  Laziness may be what got you where you are…do you actually think being even lazier is going to help? Come on, give me a break!

If you are able to move, then move! Simple.  If your weight or mobility issues challenge that, then move!  Even simple arm raises in a chair or leg raises will start to get your body going again.  Little steps can lead to a long journey!

Your body is a gift…treat it like one. Take care of it and cherish it.  You only get one.

You want the secret to weight loss and good health?  It doesn’t come from a pill, or a well-crafted advertisement that makes unrealistic promises. It doesn’t come from a box of pre-packaged meals or a juice that magically cleans you out.  The secret comes from within you!

Set a goal, lay out how you will achieve that goal and anything that goes against your goal is not acceptable.

Remember these ten simple things about exercise:

  1. Exercise increases your metabolism.
  2. Exercise burns calories
  3. Exercise helps you sleep and manage stress better.
  4. Exercise (resistance training) maintains or builds muscle.
  5. Exercise increases bone density.
  6. Exercise helps prevent diabetes and assists in controlling blood sugar
  7. Exercise improves heart, circulation and lung health.
  8. Exercise improves mood, helps relieve depression and increases self-esteem
  9. Exercise increases mobility and quality of life as you get older
  10. Exercise helps you keep the weight off long-term.

Exercise makes this happen

Your body naturally slows down as you age.  Your metabolism decreases over time all on its own.  Exercise offsets that process and counteracts the effect of aging.

There is no secret anymore.  This is what the diet industry does not want you to know.  You can control your weight challenges without them.  You choose what to eat.  You choose how much you want to move and you don’t need them! You can do it!! I’ve done it.  Trust me, because your success is what matters to me.

You can do it!!

The Power of Protein

Losing weight can be as easy or as difficult as you want it to be.  Literally, it is up to you to determine your own success!

There you go!  Think about that and discuss. Ok, time’s up, here is my take on it.  (You can go back to discussing later.)

You set yourself back every time you have that “treat” or little bite of this or that, which for some reason you feel you, “Need”…ackh!

Whatever your reason for wanting to lose weight, I congratulate you for taking the steps to be healthy.  I applaud you for making the decision.

Research shows that protein is a key factor in weight loss success.  The way that it does this is through the ‘thermic effect’ that it has on your body.

The definition of the ‘thermic effect’ of food is the increase in energy expenditure (calories burned) above your resting metabolic rate due to the cost of digesting your food for storage and use.

In easier terms, every time you consume food your body burns calories to digest that food.  Think about that one…you use energy to consume the energy that your body needs to use energy.

The interesting thing with this is your body does not require as many calories to digest carbohydrates and fat as it does protein.

For every 100 calories of carbohydrates or fat you consume your body only requires about 3-7 calories to digest those carbs and fat.  If you consumed 100 calories of protein your body requires around 24-28 calories to digest that protein. Hello protein!! 4 to 8 x more energy required to process protein.

Your body burns potentially up to 30% of the protein calories you consume just to digest that protein and only 3-7% of the carbs and fat you eat and digest.  Think about the net difference in what is left over.  That is a lot more energy that can be stored for a rainy day from eating too many carbs and fats…that is not what you want.

Need more science proof?  Studies report other benefits of protein:

  • Increased thermogenesis aka: faster metabolism thru the thermic effect of food
  • Fullness/satiety
  • Improved glycemic control aka: your body uses the sugars more for energy instead of storing them as fat

Increased protein intake also makes your brain turn on the production of the hormone glucagon.  Everyone knows what that is right?  That’s the one that keeps your insulin levels in check.  Less free sugar floating around in your body to get stored as fat.

One common problem to increasing your protein intake is the thought people have of trying to eat enough of it.  This is where a protein shake can really help.  Easy to prepare-cost effective and did I mention e-a-s-y; less than a minute to make a yummy shake!

Protein aids in lean muscle growth, increased metabolism, and accelerated fat loss. There are way too many choices of protein powders available, so let me narrow it down for you…make sure it is cold-processed. Like anything, when you add heat to it, changes occur.  With protein, heat changes to protein chain and you want it to be as pure as possible.  My protein powder is one of the good ones..ok, actually the best one, but I’m biased.

And don’t you dare confuse a smoothie for a protein supplement…did you know that Tim Horton’s Fruit Smoothies have a sugar content of between 30 and 50 grams with zero protein and they are pricey!

So, boost your protein intake with a protein shake.  Need a recipe? Here a few to get you started.

Berry Berry Good Shake

  • 1 scoop of Health & Fitness Systems Vanilla Protein
  • 1 cup of frozen mixed berries (half banana –  optional)
  • 1/2 cup water
  • 1/2 cup of unsweetened almond milk

Blend and enjoy

Mocha Shake

  • 1 scoop of chocolate Health & Fitness Systems Protein
  • Instant coffee (I like Starbucks Via)
  • 1/2 – 3/4 cup of water
  • 1/2 cup of unsweetened almond milk

Morning Starter

  • 1 scoop of chocolate Health and Fitness Systems Protein
  • 1/2 cup of unsweetened almond milk
  • 3/4 cup of water
  • 1 heaping tsp of natural pb

Blend and enjoy!

Beat the February Blues – Exercise for Happiness


Beat it with Exercise!!

It’s Feb-Blah-ary, or Fe-BLUE-ary.  Post holidays, shorter days, early nights, cold temperatures.


The good news is that you can help your mood and boost your energy during these cold and non-sunny months.

Exercise might be the last thing you want to do to boost your mood and energy, but I GUARANTEE that you will feel better and look better!

Working out perks up your body chemistry:

When you are active, your body releases neurotransmitters such as endorphins, serotonin, norepinephrine and dopamine which will make all help you feel happy and help you relax…naturally!

Being active reduces your body’s production of cortisol.  It also has a calming effect on the body and thank goodness for that!  Could you imagine what I would be like without exercise?

Exercise will do this:

Boosts confidence: Achieving a fitness goal, no matter how small, will give you a sense of accomplishment.

Burns calories: How else does the weight melt away? Plus getting thinner and feeling more fit is likely to cheer you up.

Redirects your focus: You’ll be too busy trying to do one more rep of that crunch, curl, or kick to think about anything negative.

Shows you can do something positive: By choosing to get up and move, you’re taking care of yourself, and coping in a healthy way. And when you see that, you’ll believe you can take more steps forward.

How much exercise makes a difference?

So the most important thing is getting started. To get the greatest benefits, work your way up to at least 30 minutes a day, 3 to 5 days a week.

What kind of workout is best?

One you enjoy. Seriously. If it’s not something you like, you’re less likely to make the effort.

How do you get started?

The power of exercise doesn’t come from fancy equipment, but from the effort you put in. If you pick something you can get to and that fits your timetable, you’ve lowered the barriers to beginning.

Start today. Boost your activity level and help put a smile on your face.

Let me know if you think I’m right or wrong.  What feeling do you get when you exercise? Do you get a sense of accomplishment, personal pride?  I know I do, what about you?


Did you know? 6 Tips for Better Results and Words of Inspiration

“Nobody cares if you’re not a good dancer. Just get up and dance. The same holds true for racing. Whether first or last, we all cross that same finish line. Just get out there and run.”

Keep a Journal. I always say this and one of the first things I tell my clients to do is write it down! It’s one of the most overlooked but simple tips in shedding fat. People who record what they eat, meal by meal, day by day, not only make better choices, but cheat less and eat fewer total calories. Writing it down “keeps you honest” and is a tool for reminding you that getting lean is a day by day process.  TIP Write your health and fitness goal at the top of each journal page.

Graze Athletes, models, fitness professionals and nutritionists know that eating all day long keeps their total calories under control while providing sustained energy. The grazing method – 5-6 small meals elevates your metabolism. Each time you eat, your metabolism increases, and over a 6-10 week period, that increase can turn into another 2-3 pounds of fat loss.

Eat More Protein. Carbs, protein and fat – are equal in their efficiency to be stored as body fat, but protein exerts a greater metabolic boosting effect than carbs or dietary fat. One of the main reasons for that is that it takes more energy to process/digest protein.  Two tier benefit! You burn more calories while eating and when calories drop, protein saves muscle which helps keep the metabolism elevated. Aim for 1.2 grams per pound of bodyweight daily.

Sip Green Tea. Green tea contains caffeine and polyphenols*. Some of those have a thermogenic effect which leads to an increase of calorie burning. These special calorie burning compounds help burn an extra 100 or-so calories a day. *(Dullo, A.G., et al., Efficiency of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans. Am J Clin Nutr, 1999. 70(6):p.1040-5.)

Don’t Be Cardio Crazy! Radically reducing calories slows the metabolism short-circuiting fat loss. The same effect occurs with radical caloric expenditure. You know: 2 cardio sessions a day. Excess cardio slows the metabolism, promotes a loss in muscle and even can lower testosterone levels. For real results, stick to 4-6 sessions a week, 30 – 45 minutes at a clip and maintain a high level of intensity.  Most importantly, know what you are using cardio for…is it fat loss or endurance gain?

Set up Support When you decide to begin your plan to weight loss, health and fitness improvement or changing how you look and feel, you might get discouraged doing it alone.   Find support in what you are doing.  Share your plan with a TRUSTED person.  By that I mean someone who will support you through it all, help keep you accountable to your plan and pick you up when you get discouraged.  AVOID negative people or people who will try to bring you down or talk you out of it.  Chances are those people are intimidated by the prospect of you succeeding.

And as always…DRINK WATER!!

This is what you learn at boot camp.  This is what Boot Campers have to say…

  • I’ve learned that exercises that work big groups of muscles at once are way more effective than spending hours exercising every little muscle group individually.~Michelle
  • I have learned that I don’t have to settle for the level of fitness I’ve had in the past I am capable of going further than that! ~Cathy
  • I have learned …to trust my body, that this is a journey, to change my life in small steps, that I am in control of my own destiny, to not give up anymore. ~Sharon
  • I’ve learned that it’s okay to ask for and receive support when it comes to weight loss and fitness. I don’t have to do it all on my own.~Shannon
  • I’ve learned that change is difficult but it CAN happen…with wonderful results! ~Angie
  • I learned that I can love myself as much or more than anyone else and that its okay. ~Selena
  • I’ve learned that I can always make a change… I don’t have to be stuck in a certain way of being. I can choose to do something different! ~Leslie
  • I’ve learned that eating supportive doesn’t mean you have to eat boring food! AND that being part of a support group with the same challenges and goals is a huge key to success! AND that slow and steady really does win the race!! aka the turtle!!!! AND I could just go on and on but will leave room for everyone else.  ~Karen


How inspiring and empowering is that!? No matter what fitness plan you decide to follow, I sure hope it has the same impact. You truly deserve all this and more! What have you learned?

Let me know…your words could inspire someone to change their life too!