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    healthy eating

February 28, 2017

Homemade Chicken Alfredo


  • 2 cups of cauliflower florets, about 8 ouncesIMG_0900
  • 1 cup low sodium chicken broth
  • 8 ounces whole grain or gluten free fettuccine pasta
  • 1 teaspoon extra-virgin olive oil
  • 2 cloves garlic, minced
  • 1/2 cup low fat evaporated milk
  • Kosher salt and freshly ground pepper
  • 3/4 cup frozen petite peas, thawed (4 ounces)
  • 1/4 cup grated Parmesan cheese
  • 1 tablespoon unsalted butter
  • 1 tablespoon chopped fresh parsley, plus extra for garnish
  • 1 1/2 teaspoons finely grated lemon zest


  1. Put the cauliflower, broth and 1 cup water in a small pot; bring to a boil over medium-high heat. Adjust the heat to maintain a simmer and cook until the cauliflower is very soft, 25-30 minutes.  Remove from the heat and cool 5 minutes. Carefully puree cauliflower and all the liquid in a blender until very smooth; set aside.
  2. Meanwhile, bring a large pot of salted water to a boil and cook the pasta until al dente, 8 minutes. Drain well, reserving about 1 cup pasta cooking water.
  3. Heat the oil in a large skillet over medium heat. Add the garlic and cook until fragrant, about 30 seconds. Add the cauliflower puree and evaporated milk and bring to a simmer. Cook until slightly thickened, 5 minutes and season with salt and pepper. Stir in the peas until heated through, 2 minutes.  Toss in the cooked pasta, Parmesan cheese and about 1/2 cup of pasta water until the noodles are coated but the sauce is still loose.  Remove from the heat and toss in the butter, chopped parsley, and lemon zest. (If the sauce seems thick, adjust the consistency with the remaining pasta water). Serve immediately sprinkled with chopped parsley.
January 22, 2014

How to Plan for Success! Prepare Your Meals

Working Out is Hard, Nutrition Doesn’t Have to Be!

Healthy_Meal_230x230Here’s the key to remember and what I think most people who struggle getting and staying on board don’t realize: It may seem easier to just “eat whatever” instead of planning and prepping your meals and sticking to an exercise program. But, that is just an illusion. When you eat at odd hours, skip meals, eat like crap, skip workouts or don’t work out at all, you wind up feeling like crap and you may end up feeling that life is out of control.


It does take effort and yes, maybe sacrifice, to get up an hour earlier to get your 40 to 60 minutes of exercise in five times a week. Oh, but P90X is an hour long, you say. Yes, but it’s not the only workout program! There are so many BeachBody and even non-BeachBody programs to suit your needs. Set an alarm clock, write yourself little encouragement notes, enlist a friend, have me hold you accountable, do what you have to do to make sure your workout happens! You are worth the investment. You’ll have more energy to get on with the rest of life’s challenges. Believe me!


As far as food, this is the area where most folks struggle, but I swear, it’s actually easier than most people think. Here are my recommendations:


?   Buy your groceries on your day off or find a time each week to go to the supermarket. I usually go on Saturdays or Sundays.

?   Go with your grocery list and get only items on list. Do not buy junk because you’ll eat it in a moment of weakness. If you say, Oh, but I have kids. Um, your kids don’t need to eat that stuff. Teach them to eat clean now so they don’t have to struggle like we do as adults!

?   Buy lots of tupperware.

?   When you get home, get to cooking and prepping your meals for the entire week. You only need an hour or so to prep all your meals. Really!


Food Prep Tips:

?   Cook all your chicken/fish/meat for the week. Store 3 days worth in the fridge in tupperware. Store 3-4 days worth FNM_100110-Weeknight-Dinners-035_s4x3_leadin the freezer. Take out of freezer the day before you’ll need it.

?   Cut all your veggies at once. Place in tupperware.

?   As far as carbs go, you can make brown rice or sweet potatoes in advance. If you eat whole wheat bread (I recommend gluten-free anything!), then that’s easy. Really, try to stay away from pasta and breads. Save for splurge meal!

?   Oh, life is full of options. You can either pack each meal in a separate container or you can have giant containers, one containing chicken, the other veggies, the other rice. You can then serve as needed. I personally like to prepackage my meals so I don’t even have to think about them, especially if I’m busy.

My point is this: If you’re not eating clean and making exercise a part of daily routine, you’re making excuses. Stop the excuses and make it happen. We all have 24 hours in a day.

Now, bring it!

September 13, 2012

How to Eat Healthy on a Budget

One of the biggest struggles we encounter with people who do a Beachbody program with us, like P90X or Insanity is nutrition. Everyone wants to eat healthy but everyone thinks it costs more. The P90X Nutrition guide and the Insanity Nutrition Guide are probably the most important tool with the programs. If you don’t eat healthy, you’re just going to spin your wheels and get discouraged and eventually quit. Maybe this is you in the past? Let’s make that a memory.

In today’s economically challenged environment, it may seem like processed is all you can afford. How does one eat healthy on a budget? It takes some practice to find a balance between spending too much on food and trying to eat healthy. It is not as easy as buying a box of carbohydrates and processed cheese that is true, but you are up to the challenge. With a little guidance, you can learn how to eat right without breaking the bank.



Make a List

It seems too simple, but you will be surprised the benefits that come with just getting organized when it comes to your diet. Sit down one day a week and write out meal plans. This is how you control what you eat to stay on a healthy path. Once you create a week’s worth of meals and snacks, make a list of groceries from your menu. The goal is to go to the store and only buy what is on the list, no impulse shopping for you. You save on money and calories.  The Beachbody Meal Planner is a great tool for this as well as many other smart phone apps etc.

Make the Most of Your List

Now that you have a list of healthy meals for the coming week and groceries to buy, start collecting relevant coupons. The Internet is a couponer’s best friend. You can look online for coupons to print out. Go through the print ads you get in the mail and in newspapers looking for sales. For example, one store may have fresh fruit on sale every Tuesdays as an alternative to hitting the farmer’s market. Do what you canbased on your schedule. If you have the time to visit three different stores to save, then do it.

Buy in Season

A healthy diet is full of pretty greens and fresh produce. These foods are often the most expensive. One way to save is to buy in season. For example, in the middle of winter is the wrong time to look for watermelon. During the summer months, you might find it on sale, however. When you are creating your menus, keep in mind that produce should be in season to save. Organic foods are better for you, but it is not necessary to be 100 percent organic to stay healthy. Concentrate on foods with thick skins. The skin protects the heart of the produce from pesticides, so buying organic is a waste. Onions, watermelon, avocados – these foods all have nice thick skins, so don’t spend extra for organic produce.

What about Homegrown?

Gardening is a fantastic way to get exercise, and not all gardens require an acre in the backyard and every moment of your free time. If you have limited space, consider planting a few things in containers that sit on the patio, rooftop or deck. Tomato plants are a good option. If that sounds like too much, everyone has room for an herb garden on their windowsill. Grow what you can, when you can.

Don’t Skip the Frozen Vegetables

Save money on frozen when you can. Frozen vegetables are sometimes as good, if not better, then fresh, and they cost less. Produce loses nutritional value the longer it sits off the vine. Frozen fruits and vegetables stop degrading as soon as they are frozen. This means frozen may have more nutritional value then fresh produce. Frozen vegetables lose value when you cook them wrong. Steam the vegetables instead of boiling them to get the most out of broccoli and carrots.

Bulk Buying

Some foods just make sense in bulk – beans and brown rice are two of them. When you combine these two foods together, you create what medical professionals call a complete protein. This means these two foods side by side contain all the amino acids your body needs for optimum health. They are inexpensive and store well in bulk form, so you can spend less on animal protein.

While you are buying in bulk, stop hand picking apples, oranges and potatoes. Buy a full bag when it is available. A bag gives you more for less money. You can look for healthy grains in bulk, as well. Oatmeal is economical, good for you and easy to dress up with fruit and a touch of brown sugar.

Eating on the Run

We live in a world of big portions. You can use that to your advantage when eating at a restaurant. If you are with a friend, split a plate and the check to save calories and money. If you are by yourself grabbing a quick lunch, ask the server to pack half the plate in a takeout container before bringing it to the table. You still are eating less and now you have lunch for two days, as well.

A healthy diet doesn’t have to be expensive. It does have to be well thought out, however. The key to eating right while living on a budget is planning. Set time aside each week to organize your diet. That hour or two will save you in long run, and keep you eating healthy too.

If you have any questions about this article or want to ask us a question feel free to contact us HERE.


July 21, 2011

Short on Time? Make Pita Pizzas, A Quick Healthy Meal

pita-pizza-21258460So I dug this out of the archives because I’ve fallen in love with these.  I have Alisha make a bunch of these for me and we freeze them for lunches or fast meals.  Much better than a frozen pizza from the store and much better for ya!  You control the ingredients!





May 11, 2011

Insanity the Asylum: Day 29, Speed and Agility!!!

blog pic Shaun T’s Beachbody Workout, INSANITY THE ASYLUM: Day 29!!!  Speed and Agility!  Can’t believe it’s day 29.



                                                       Day 1 of the Asylum                             Day 30 of the Asylum


May 10, 2011

Insanity the Asylum: Day 28 Relief

blog pic Shaun T’s Beachbody Workout, INSANITY THE ASYLUM: Day 28 Relief.  Spent the morning at the TV station spreading the word of fitness.





May 9, 2011

Insanity the Asylum: Day 27 Back to Core

blog picShaun T’s Beachbody Workout, INSANITY the ASYLUM: Day 27 Back to Core.  Still getting better, but it’s never easy!





May 8, 2011

Insanity the Asylum: Day 26 Vertical Plyo

blog pic Shaun T’s Beachbody Workout INSANITY THE ASYLUM: Day 26 Vertical Plyo.  Used some new crosstrainers today and they did well.  Overall, more improvement!




May 7, 2011

Insanity the Asylum: Day 25 Gameday and OVERTIME!

blog pic Shaun T’s Beachbody Workout INSANITY THE ASYLUM: Day 25.  Gameday and Overtime!  It was better the 2nd time around.  Did it at Fit Club w/ a group and that always makes it more fun!





May 6, 2011

Insanity the Asylum: Day 24 Strength

blog pic Shaun T’s Beachbody Workout INSANITY THE ASYLUM: Day 24 Strength.  Had my buddy Zach over and we definitely pushed each other…it was tough.  Was able to do the whole 60 seconds of the jump pulls and ended up w/ 6 on the pull up push up combo.




May 5, 2011

Healthy Recipe: Quinoa Side or Dessert!

quinoa-grain-crop-027-300x231 Quinoa is an AMAZING source of protein, and my wife has some cool ways to use it.  Here’s one of them!






NC Fit Club