Recipes for a Fit Fall!

Join me in avoiding holiday weight gain!

These two recipes are my new favorites. My approach to fitness is a lifestyle change. There is no diet that is going to be a short term effort with lasting results. The best path to healthy living is just that–healthy living. Protein is important, but a balanced plate with appropriate portions will get results you can keep long term without giving up a whole food group.

First, is a one pan easy dish that will make food prep easy!

Turkey Sweet Potato Hash.

I actually love this one. It’s too easy to get it right! It’s a very tasty savory fall flavor with great reheat flavor for several meals throughout the week. The idea here when selecting your sweet potatoes is to target the same weight, peeled, as your turkey. This ensures a fit ratio of enough protein without too much carb.


99% fat free ground turkey. One pound.

3 medium sweet potatoes. About 1 pound peeled and chopped into 1/4 inch cubes.

Chopped White onion. 1 optional

1 eggwhite

Chicken broth. 1 can fat free, low or 0 sodium.

Chopped Frozen kale 2 cups.

Cooking spray.

Cumin 1/2 tsp

Coriander 1/2 tsp

Black pepper to taste.

Spray large skillet with a thin coat of cooking spray. I like coconut oil spray.

Add cubed sweet potatoes and onion at medium heat. Sauté until onion is translucent and potatoes slightly browned.

Prepare turkey by adding your eggwhite and 1/4 cup of the chicken broth and mix well.

Add turkey and seasoning to pan, stir in to crumble meat and cook meat until no longer pink.

Add remaining broth and chopped kale to pan and cover to simmer sweet potatoes until soft.

Divide into 4 portions for approximately 4 ounces of protein with 4 ounces of carbs for a nutritious filling fall fit meal!

Now that you have a warm lunch prepped, you may want to enjoy a fall treat without having to buy a bigger pant size for the new year! Here’s how:

Samantha’s Protein Pumpkin Bread!

I use a personal size loaf pan. I’ve found that it bakes better. What makes this wonderful is the fall flavors, in a sweet treat that is nutritious enough to make a healthy meal like breakfast or mid afternoon snack!


1/2 can of pumpkin purée (refrigerate or freeze remaining pumpkin

1 egg

1 scoop vanilla UMP protein (Beverly International)

2 Tablespoons oat flour

1 tablespoon Quaker old fashion rolled oats

1/4 cup unsweetened almond milk

1 tsp coconut oil (slightly melted)

1 tsp vanilla extract

1/2 tsp pumpkin pie spice

1/4 tsp baking powder


Add mini box of raisins

1/2 ounce walnuts or pecans


Preheat oven 350 degrees

Mix all ingredients well.

Baked in coconut oil greased small non-stick loaf pan for approximately 30 minutes.

Check for using a toothpick. Center should be firm yet moist, but no not soupy edges will look dry but not brown. Cook added 5 minutes if needed but do not over bake.

Enjoy to your health.


Pumpkin Bread Guilt Free 

Pumpkin Bread is great for fall. Who doesn’t have a tough time with baked good temptations in the fall and winter holiday season?

My solution is to make those 250 + calories count for real nutrition rather than most of the calories coming as empty calories from sugars or butter.

This is my original recipe for a pumpkin bread that will double nicely as a healthy breakfast or daytime snack. I say daytime because I typically eat my carbs earlier in the day. Less likely for unused energy to turn to fat during daytime hours.


1 can Pumpkin Puree 15oz

3 cups plain Quaker Old Fashioned oats.

1 cup of egg whites

3 scoops of whey protein powder. (vanilla, toffee, caramel or unflavored variety works: I used Titan Toffee Macchiato)

Optional: 1 cup of zero calorie sugar substitutes for baking (recommend Truvia for baking or Splenda for baking.

1/2 cup of almond meal

2 teaspoons of pumpkin spice

2 teaspoons of baking soda

1/2 teaspoon of salt

NUTRITION: full loaf cake is 7 servings. 278 calories: 20 grams of protein, 31.7 grams of carbs, 7.7 grams of fat. Only 4.9 grams of sugars from the pumpkin. No added sugars.

Optional add ins if desired based on your dietary needs:

Chopped pecan pieces: 1/4 cup adds 20 calories per serving and 2 grams of fat.

Two snack boxes of raisins (1/4 cup) adds 25 calories of carbs from natural sugars per serving. Avoid if watching sugars! This little bit doubles the sugar content.


Mix oats in food processor until ground into coarse flour.

Mix all ingredients into large mixing bowl and stir together.

Heat oven to 325 degrees,

Spray loaf pan with a light spray of spray coconut oil. Dust with oat flour for a perfect non-stick if desired.

Pour batter into prepared pan and place in oven to bake 40-50 minutes. Cake should not be shloshy in the middle, but you do want it very moist. Do not over bake!! It should rise and be firm.

Enjoy at breakfast, brunch or even post workout with coffee or hot tea!

This healthy recipe has your heart healthy oats, proteins from whey and eggwhites. Healthy fats from almond meal and maybe pecans. Not to mention lots of vitamin A, plus Vitamins C, calcium, iron and fiber from pumpkin while avoiding empty calories that have no nutritional value from processed enriched flour, butters, sugars etc! Enjoy guilt free if you avoid adding butter or jams! Would it taste good with butter or jam? Sure. If you do add these traditional enhancers is it going to make you fat? Well, in short…yes. Yes it will. Not so much as a second bowl of ice cream and cake, but it does make a difference if you want a healthier lifestyle. Refrigerate and warm in the microwave or oven by the slice.  Eat the healthy.

Three Holiday Recipes for Fitness

Hope your Halloween was the best and didn’t leave too much candy on your hips! Time to give the leftovers to your spouses’ office, not your office. It’s too much of a temptation to eat it at work instead of home. Best yet, donate to charity. Candy donation ideas!

Now prepare for the next holiday, avoid the winter weight gain and get trim when everyone else is stuck in a rut. You can do it and still enjoy the holidays. 

I love to cook and I love to eat! With a few great tips and these three recipes you can be healthier by New Years! 

I kept my hunger in check, portions of protein up, and my portions of carbs low and stay away from sugar. For help with that try my seasonal favorites!

New Holiday recipe #1: Reinvented Southern Pecan Crusted Sweet Potato Casserole! Ingredients: The original version has sugar, and butter and flour oh my! None of that do I eat now. Mine has…

  • Coconut oil
  • 6-8 Sweet Potatoes, oven roasted
  • 2 large whole eggs, 1 additional egg white
  • 1 cup pecans, chopped
  • 1 tsp nutmeg
  • 1 tsp vanilla extract (optional)
  • 1 tsp cinnamon (optional)

Pre-heat oven 350° F. Roast 6-8 medium sweet potatoes about 1 hour until soft. Allow to cool enough to handle the skin to peel by hand. (Peeling should pull of easily) Beat with mixer and add eggs, vanilla extract, and nutmeg. Spray or grease 9×11 baking dish with coconut oil. Pour sweet potato filling into greased dish. Melt 1 Tablespoon of coconut oil in microwave or on stove top until just melted. Add chopped pecans and cinnamon. Sprinkle over top of potatoes and bake 30-45 minutes at 350°. Serving size 1/2 cup.*

New Holiday recipe #2: Fitness stuffing bake! A new healthy way to have your dressing and eat it too! Most stuffing cubes and mixes, like many breads, are baked with tons of salt,  sugars, and refined flours. Ditch the bagged stuffing mix and tons of butter. Try whole grain stuffing bake! Use sprouted grain bread cubes homemade! Ingredients:

  • 1 Cup Tri-color Quinoa, cooked soft (in chicken broth optional)
  • 9 slices Ezekiel bread oven toasted crisp and cubed
  • 4 cups of 100% Fat free, reduced sodium chicken broth
  • Onion, diced sautéed lightly low temp in olive oil, optional
  • Celery, diced sautéed lightly low temp in olive oil, optional
  • 1/2 tablespoon of rubbed sage
  • 1 teaspoon of Italian Spices (basil, oregano, thyme, etc.)
  • 1/2 teaspoon black pepper

Mix in large mixing bowl. Spray or rub baking pan with Olive Oil, spoon stuffing into pan, and bake at 350° 45 minutes. Serving size 1/2 cup.*

*Note: serving size of each is 1/2 cup. However, that is the serving size of a starchy carb. I do half servings when I have both at one meal.

New Recipe #3. The Green Bean Casserole. The old green bean casserole is good because it has flavor. And tons of fat and salt too! Stay away from adding a can of soup and the fried onions and try this:

  • Fresh or frozen (steamed) or canned whole green beans.
  • Fresh mushrooms, sliced. I used shitake
  • 1/2  – 1 whole thin sliced fresh sweet onion.
  • 1 tablespoon olive oil.
  • 1 tablespoon low sodium Worcester sauce
  • 1 tablespoon low sodium soy sauce
  • 1/2 teaspoon black pepper.

In large skillet add olive oil, onion, and mushroom. Sautee until onions are semi-transparent and lightly browned. Add remaining ingredients and cover. Cover and Simmer on low heat until beans hot and tender. Stir occasionally.


Portions and new recipe stuffing, sweet potato, and green beans.

Keep from binging and eat a healthy breakfast or lunch on your feast days! Avoid sweets and breads at church and office parties. Part of a healthy lifestyle includes knowing when it matters. Have a slice of grandma’s pecan pie on Thanksgivings day, but skip all the rest of the sweets throughout the month.


Early meal. Two to three hours before the feast! Almond crusted Barramundi and gbeans!


Enjoy the coming holidays with better results to your waistline!

Email for one on one help!

A new life at Thanksgiving

My favorite website has some amazing tips provided in two different articles regarding strategies for keeping your figure, or improving it, through the holidays without food and fun deprivation. If you have ever googled a fitness related question and did not get a hit from a page at I would be shocked. That is my favorite website and gave me tools and motivation to change my life. There are good people there who want you to succeed. Before I began a post about fit life and Thanksgiving, I wanted to find some great other sources. They had several great articles to share.

Maybe you do not want to start a new life of fitness through the holidays and are waiting to turn over that new leaf on January first.  Why wait and put all that New Year’s pressure and extra holiday pounds on you? If you can get a grip and make a lifestyle change when the time and food commitments are the most demanding then you will already be a success before all of the new resolution pressure hits. Continue reading