Recipe for Summer Parties on Plan

This time of year is when most people want a great body. In the summer you will want the bikini body to go with the bikini weather. Unfortunately the other thing that goes hand in hand with summer is BBQ cookouts. Pork BBQ, hamburgers, and hotdogs seem to be non-stop at parties. How do you survive events with your bikini body game on plan? Chicken Kabobs! Grill them at your events or bring them to add to parties you are invited to participate. image1(1)

I recommend cutting chicken breast into 2 inch squares and vegetable pieces at 3 inch pieces of alternating bell peppers, onion, zucchini, and mushrooms. The recipe is simple: Toss your chicken into a gallon ziplock bag with a tablespoon of olive oil. Avoid using commercial marinades as these are often high in salt or sugars! Assemble the kabob sticks. For large groups I recommend getting the shorter 6 inch sticks, and soaking them in water before adding food. It helps keep them from burning and the short sticks help your food go further at parties where other food is available. Using a slightly larger veggie than the size of your chicken will help cook the chicken without charring it, it will help the veggies to be softer and fully cooked at the same time the chicken is done, and keep the chicken from sticking to the grill. After the kabobs are assembled sprinkle with a dry seasoning to add flavor like Mrs. Dash flavor blends or a Flavor God dry seasoning.image1

Grill until meat is cooked through. Enjoy with a small tossed side salad!
Recipe published on Aging Evolution website: /



Protein Pizza

Pizza was forbidden. Competing in Figure competition for the first two years, I only had pizza once or twice during the off season. Usually the very first cheat meal after my last competition of the year and my very last cheat meal before I started my prep for the next season. My old self, when I was 40 pounds overweight, used to eat pizza most every Friday. It was taken for granted and I missed it dearly when I went months and months without it. Reasons for omitting pizza include that with the crust and cheese plus poor quality, high fat, processed meat toppings you are getting very little nutrition in a dish that is mostly carb and fats and very low protein…even on a meat lovers or supreme.

Pizza, in one study was linked to the obesity epidemic!

Then one day I stumbled upon the protein crust pizza at by Anna Sward Of


I have used this pizza crust many times when I have a taste for pizza. I have used it to make homemade pizza for my family and company alike with rave reviews. The healthiest low calorie toppings are going to be peppers or mushrooms. For the sauce, look for the very least salt and sugar. I have used Rao’s pizza sauce or a simple low sodium tomato paste. Both are good options.

For  my “on point” favorite topping that gets your full serving of protein without any junk food added is my lean turkey Italian sausage. This is a simple ground 99% fat free turkey with homemade Italian Sausage seasonings without any salts or sugars.

Samantha’s Lean Ground Turkey Italian Sausageturkey

  • 1 pound of 99% fat free Turkey
  • 1 teaspoon (tsp)dried parsley
  • ½ tsp onion powder
  • ½ tsp garlic powder
  • ¼ tsp ground or whole fennel seed
  • ¼ tsp dried basil
  • ¼ tsp dried oregano
  • ¼ tsp dried thyme
  • Dash of crushed red pepper flakes, to taste
  • Dash of freshly cracked black pepper, to taste

Cook the ground turkey in a non-stick skillet, add seasoning ingredients, and using your spatula, break it apart into tiny pieces while it cooks. It is done when it is no longer pink.

The crust recipe:

Thin Protein Pizza Recipe
1/2 cup Liquid egg whites
1 Tbsp (10g) unflavored Pea protein powder (I use “Now” Brand)
1/4 cup Unflavored whey protein powder (Bob’s Red Mill brand works great)
3/8 cup Gluten-free rolled oats (Quaker Old Fashion ground or Bob’s oat flour)
1 tsp Herbamare or salt and pepper. (Hint: I’ve used 1/3 tsp ground thyme and garlic powder. That’s my favorite)
1.Using a handheld blender or food processor, blend all the ingredients together until
you get a thick pancake-like batter.
2. Heat a nonstick pan, and add a quick light spray oil.
3. Add 1/2 of the batter to the pan, spreading it on the surface of the pan thinly with a
spatula or tilting the pan.
4. This cooks like a pancake. Once the bottom of the crust has cooked, flip it.
5. Remove the crust from the pan on to a pizza stone or cookie sheet and add your toppings. Begin with tomato paste, and then add your choice of topping. Like 1-1/2 oz. of the lean ground turkey sausage. Finish by topping with a 1/2 oz serving of part skim or fat free mozzarella cheese.
6. Place the crust with all of your toppings under the grill or oven broiler for 5-10 minutes or until the cheese has melted and the pizza looks done.
Nutrition Facts
Serving size: 1
Recipe yield: 2 (You will have extra turkey for omelettes, salads, more pizzas, or to freeze for later.)
Calories 262
Fat 4.6 g
Carbs 14.1 g (2 g fiber)
Protein 39.4 g
Here is one of mine renditions. I use the crust recipe, the 99% lean seasoned turkey, mushrooms, peppers, sliced banana peppers and just a sprinkle of mozzarella.

Fitness is a Symphony

I do like to write. What I write about is fitness. Everything related to fitness. I relate fitness to puzzle pieces. Many have tried to lose weight or tone up, but only have a few parts of the puzzle and haven’t put enough together to see results!

In that regard, you can also think of your fitness elements as a symphony. You are the conductor. You can wish for a fit body, but waving your baton in the air won’t get it unless your symphony orchestra is in their seats.

Think of the weights training exercises as percussion. Timpani drums and cymbals bang out a beat, so do free weights and barbells even machine weightstacks noisily provide the framework for your body to build upon.

Horns are the nutrition. Solid nutrition doesn’t take a quiet lonely unheard harmony. Nutrition blares results, Horns trumpet health and wellness; horns aren’t sugar and sweet, horns are protein and broccoli!

Woodwinds are the cardio. Run like the wind. Dance, trill, be light on your feet.

Strings are the threads of medical health professionals here to help. If your organs, hormones, digestion and heart aren’t healthy the rest won’t have a chance.

A person one a successful diet. Will make music with single instrument results. Alone, soloist and one dimensional. She take a break and the music dies.

A new exercise program brings music to the table, but alone has no depth. Sound without an orchestra. Music without harmony. Strength or endurance with depth of result.

A symphony of fitness effort is the full orchestration of results. All parts make an ongoing music. The best part is that often one side of the ensemble with pick up the melody while the other rests or provides background harmony. No single instrument holds the results hostage.

Make fitness a part of everything you do and the music of your life will be richer with results.




via Daily Prompt: Symphony

The Difference Between Diet and Lifestyle 

You want to lose weight, be healthier or more fit. 

Diet implies you are eating much less. You’re doing it until you reach your goal. You can’t wait to cheat. You can’t wait to get back to eating normal. It’s hard. In your mind it’s temporary. It might be a cleanse, it might be very low calorie or no carbs. When and if you stick to this craziness and reach your goal what then?

Anyone who’s ever gone down this road knows that the weight comes back. 

What’s a fit lifestyle? It’s not temporary. It is a bigger plan. It’s sustainable amounts of healthy food that meets your body’s nutritional requirements. It could be just above your basal metabolic rate (BMR) it could be at or just below your Total Daily Calorie (Energy) Expenditure. (TDEE) The difference between them are whether you are trimming down or staying fit. 

What does this look like? It’s choosing healthy foods first and foremost.  It may be lower carb and less sugar than your unfit lifestyle. However, It is not so restrictive that one cookie once in a while will change your life. It does not include bingeing or eating “whatever you want.” It’s being considered in your choices. It includes planning healthy meals, choosing grilled, lightly sautéed and steamed meat and vegetables with salad instead of fried, creamy, or heavy sauces. It’s skipping dessert most days, saving those treats for holidays and special occasions. 

It may include, for a while until you get the hang of it, tracking your protein intake to make sure you get enough, or tracking fats and carbs to make sure you don’t get too much. 

Need a more detailed plan to get started? Contact me for your personalized fit lifestyle plan! Email: