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:

What is the big deal with protein?

Protein is one of the three major macronutrients. Protein, Fats, Carbs(Carbohydrates). They are divided into those three categories because nutritionally the body needs each everyday, and they are fundamentally different enough that one cannot replace the other in a healthy diet. Nutrition professionals believe that a balance of these nutritients to be crucial to health and weight management.

To understand protein use in the body, first of all, understand what is protein. Protein is meat including beef and poultry. It is also fish and eggwhites. Whey/Milk/Soy/Vegan protein powders too. These are considered whole proteins or primary sources of protein. They have a complete amino acid profile and are leanest without significant amounts of fat and carbs.

Primary lean proteins chicken, Fish, turkey, Eggwhites!

Amino acids are biologically and nutritionally important compounds that are the protein molecules used internally by the body when the food is broken down during digestion.

Secondary sources have “some” protein including whole or reduced fat milk, beans, legumes, seeds, yogurt, peanuts, tree nuts, whole eggs, whole or sprouted grains and even broccoli. While a few of these have all of the amino acid profile of whole proteins,  most importantly they all also have other primary macronutrients to take into consideration. The trick to partial protein or secondary proteins is to balance all of your nutrients. If you rely on beans to get enough protein you may be consuming too much carb. Beans have both protein and carb. Nuts and nutbutters have more fat than protein. Whole eggs are high in fat and cholesterol. While some dietary fats are good for you, eating enough whole eggs to get a sufficient amount of protein will cause your fat to be too high. One egg has 30 calories from protein and over 40 calories from fat!

Secondary protein with carbs or fat too!

And broccoli? Well let’s just say it is near stomach stretching physically impossible to get a full serving of protein from broccoli and you still would not have a balanced source of protein compounds. One cup of Milk alone has 8 grams of protein, but also 13 grams of carbs with 12 of the 13 grams being from milk sugars like lactose.

Eggs are wonderful. Egg whites have protein without the fat, so I recommend that people in a high protein diet, eat more egg whites than whole eggs. One or two yolks is plenty of fat, yet you can benefit from another egg or two of the white part!

Why is protein important? While carbs and fat provide ready sources of energy, the protein molecule provides raw materials to feed cell regeneration. Carbs, or carbohydrates, are energy sources that always turn to fat if not burned off by the body’s activity level. Protein is first used for the raw materials for hair, skin, nails, brain cells, and of course muscle. Then the excess in one meal is converted to energy. This is why protein should be eaten in small meals throughout the day, while carbs and fats are timed for when the body needs the energy for exercise. Beware of using carbs and sugar for the energy to combat tiredness. Yes, that spike in sugar will spike alertness, but will also convert to fat if actual energy is not expended to burn it off!!

Nutrition Value of Snickers Bar
Mostly Sugar/Carb
Lots of FAT
Very little protein

Energy from mostly sugar that turns to fat.



Many people believe that protein is what bodybuilders use to get big. While muscle protein does come from dietary protein, it does not directly cause muscle growth without the weightlifting and specific exercise strategy to require additional strength!

During a dieting phase, protein maintains muscle while reduction in carbs and fats (reduction: not elimination) help to place your body in a calorie deficit. Too little protein with a calorie deficit below what the body needs to run for basic activity, also can cause your body to cannibalize the muscle protein to provide the raw materials for other functions!

Therefore bodybuilders do not so much eat tons of protein to get big, but eat regular consistent amounts of protein to maintain what they’ve built in the gym!

How can protein benefit you? Seeking weight loss, or a fitter look, it is important to get your required nutrients from protein and then low calorie, high nutrient vegetables like broccoli, spinach, green beans, and kale etc. These foods are highly utilized in the body without adding to fat stores.

Pro Bikini Competitors

While more calorie dense than lettuce and salad greens, protein not only performs the vital task of building the structure of your lean body it also has the effect of creating a more satiated feeling from food. From the act of chewing through the greater calorie expenditure during digestion the effect of processing proteins is that your body uses  more of the calories from this food.

Protein is a key macronutrient. It performs a different role in the body from fat and carbs.

To round out a balanced diet, next comes the energy required to do exercise. Depending on your energy expenditure from work, life, and exercise intensity add a carb for breakfast, before and after workouts, plus a healthy dietary fat at night for hormone balance with your proteins. These are some added strategies that a nutrition coach can help you with! Contact me for more information to help you get the nutrition you need, at the time of day it can benefit you the most, with the quantities you will need meet your specific goals!


References for further reading:




Killer Condiments 

Three Cheers! You are watching what you eat. Celebrate that you are taking control of your health. Probably you have an idea of what you shouldn’t eat, and hopefully a plan for what you should.

Whether you are weighing and tracking everything you eat or just trying to get smarter about what you eat, the one thing that really needs to be counted and reduced is condiments.

Condiments will often be overlooked when you are tracking calories, but they can be a killer to your weightloss efforts due to high fats, salts, calories and sugars especially. These are “empty calories” that provide calories to your waistline with very little nutritional content. The worst offenders are: mayonnaise, most salad dressings, teriyaki sauce, sweet marinades, Barbecue sauces, special sandwich sauces, and ketchup.

These condiments add 100’s of calories to your waistline. Some facts about these weight loss killers:

  • Creamy Salad Dressings more than doubles the calories of a vegetable salad. You’d be healthier adding the protein from meat or fish than the dressing.
  • Three packets of ketchup or 3 Tablespoons have as much sugar as a bowl of many sugary breakfast cereals.
  • Even healthy oil dressings are still too high in fat calories if you use liberally.
    Pay attention not to load your salad with more than a tablespoon of olive oil. Even healthy fats are naturally almost double the calories per gram compared to carbs and protein. You need fats to be smaller portion of daily calories. One Tablespoon of olive oil is over 100 calories.

  • One serving of regular BBQ sauce has more sugar than three Lindt milk chocolate truffle balls. Regular BBQ sauce also has most of the sugar content from high fructose corn syrup. You may recognize high fructose corn syrup as one of the worst contributors to obesity in news from recent years.

  • One tablespoon of mayonnaise is as many calories as the whole can of tuna. Your body will use the protein in the tuna, while the mayo will most certainly be added fat on your hips.
  • Every 23 calorie tablespoon of sour cream increases bad cholesterol in your blood.

Condiment calories add up fast even before you take into account the bloating from all that sodium. Make sure these extra empty calories don’t derail you!

Strategies for flavor without the extra love handles:

1. Mustard. Most mustards have little fat or sugar.

2. Vinegar  or lemon juice dressings. Try homemade salad dressings with less oil and sugar. My favorite is fresh lemon juice and basil or Italian herbs.

3. Replace sour cream and mayo in your recipes with plain Greek yogurt.

4. Use herbs and dry seasonings without salt and sugar instead of sauces.

5. Hot sauce. Simple hot sauces like Texas Pete, Frank’s Red Hot, and Tabasco have no fat or sugar. Avoid wing sauces with high fat.

6. Look for healthier alternatives. Read the ingredients and the nutrition label including sugar, fat, serving size and calories. My rule is no more than 5 grams of sugar at a meal. Our local Manassas and Springfield Virginia MaxMuscle stores carry this wonderful Hudson BBQ sauce with only three grams of sugar per serving, compared to sixteen grams of sugar in regular sauce. Yes, please note that the serving size is smaller in the healthier, but if equal in servings, the result would still have the Hudson sauce with 62% less sugar!

In summary, calories from condiments count toward your waistline without adding nutrition your body needs. Eliminate or Reduce their use. Even in healthier alternatives, portion size matters!

Eat healthier and smarter!

Body Positivity and Your Health

Good Morning,Heartfelt PSA. The bodyfat you carry doesn’t define your beauty or your worth. 

It does define your health.  

Your shape, size, fat, does not define your value. Love who you are. Your moment in time today defines your future. Your past opportunities are just that. In your past. Your interactions with others defines you. Beauty is subjective and can be found in all people. Other people’s shallow preferences for beauty is irrelevant to the beauty inside of you. 
However, make no mistake, If you have a bodyfat percentage in the mid to high 30% you are overfat. If you have over 40% bodyfat you are obese. Your health is at risk similar to that of a smoker. You have higher risk of joint problems, diabetes, strain on your heart and lungs, and premature death. In the world over, being overweight causes more deaths than being underweight or from malnutrition and starvation. Under or over weight are unhealthy and both preventable and curable. 

Additionally you can be overfat and still be sick from malnutrition especially if you get a majority of your calories from baked goods like cakes and other sweets. Your body needs protein, vegetables, dietary healthy fats and complex carbs. 

Summary: love yourself and your body enough to take care of yourself. Exercise and better nutrition choices are for everyone. Have confidence. You got this!

*Note: bodyfat% is a better, newer, indication of health than BMI. You can be normal weight and BMI with high bodyfat. The term is normal weight obesity. It carries the same risk factors. Know what you are made of! These tests can help you sort your health: Inbody, Bodpod, Futrex IR scan, and few others. Look for a location near you or message me for more information. 

#inbody #bodypositivity #healthyweight #dontignoretherisks #itmatters #fitlife #fitatfifty