Anything But Weight Loss

When it comes to what your focus should be for your health and fitness, the last thing you should be focusing on is weight loss. Weight loss is a by-product of working on all the other facets of health, exercise, nutrition, and well-being.

Put quality movement ahead of ‘just’ moving.

Focus on feeling better (more energy, better mental clarity) from what we eat ahead of cutting out calories just to lose fat.

Focus on building strength ahead of looking lean ‘cut’.

Improve your habits ahead of quick fix solutions that don’t last.

Focus on what you can control and the positive outcomes they have on your over all health.

Anything BUT weight loss.

Focusing on weight loss all too often leads to cutting corners and making unhealthy decisions with long-term ramifications for the short term relief of a symptom that has a deeper underlying problem.

After hearing this you may need to adjust your New Year Resolution, and I highly recommend you do. Put emphasis on what you can control, rather on the result you’re looking to accomplish.

Personal Trainer in Ridgeland: “Shift In Approach To ‘Health’ Care Necessary”

Now that the Affordable Care Act (ACA) is “live” and we’ve seen the various problems it is having, prior to it even being implemented in the healthcare system, it should make you think differently about how you approach your health from this point forward.

First of all, let me address the word healthcare, because that is a completely misleading term. The definition of health is the state of being free from illness or injury. And our current system doesn’t result in that definition in most cases. It really should be called Medical Care, because it is the treatment of illness or injury that we pay for through insurance premiums, etc. We pay (or pre-pay, i.e. insurance) for treatment, not the outcome of being healthy.

And now the cost for pre-paying for treatment that we may never need is on the rise due to the new ACA. That is why a shift in your approach to healthcare is going to be needed.

You simply cannot afford to take your health for granted any longer.

A recent report by NBC News Investigative Reporting showed that anywhere from 50 to 75% of those who had purchased health insurance plans prior to the ACA stand to have their policies canceled and/or see a dramatic increase in their monthly premiums.  Many people I know personally are seeing increases in their monthly premiums with the possibility of having fewer treatments covered.

The only question to answer is, where do you invest your hard earned money now that there seems to be less return on investment for buying health insurance?

Answer: Prevention!

Prevention is the new shift for ‘health’ care.  You need to invest (time and money) into the only proven method for becoming and staying healthy…EXERCISE!

Physical activity in the form of exercise has been proven over and over to be the most appropriate tool for achieving health.  Combined with proper eating, exercise in moderate intensities results in better health, the state of being free from illness or injury.  It’s also widely agreed that getting the majority of the population physically active would result in nearly $70 billion in reduced medical costs annually.

It’s clear, isn’t it?

You will spend less and achieve better health by investing in prevention through exercise and proper nutrition, than you ever will by purchasing health insurance for the potential treatment of illness or injury.

As a personal trainer in Ridgeland, it’s my job to keep the community (you) well informed about how to do just that.  So let’s look as some ways you can shift your investment from treatment to prevention and reap the benefits (and savings) as a result.

1. Stop buying processed junk food and start investing more into consuming real foods in the form of fruits and vegetables. 

This will require more time and energy in food planning and food prep more than anything else.  And the theory that eating healthy is more expensive isn’t true, because when you consume real food you actually eat less because the food is more filling and provides you with more energy than the processed food normally consumed.

So it will actually end up saving you money to invest in prevention and eating healthier food.  Your body will respond positively with higher amounts of energy, which in turn will give you the desire to exercise more often and at higher intensities.

2. Do something physical every day

Research shows that we spend more time on personal electronic devices than we do working or sleeping.  That’s a scary statistic!  Just imagine if you put down the smart phone and shut off the ringer for 1 hour a day so you could go for a walk, workout in the gym, play soccer with your kids, or work in your yard.

Some days you just need to be more intentional about physical activity and park further away from the office or grocery store.  Other days you need a plan to incorporate more intense activity that works toward reaching a particular goal.  But regardless, committing to movement that triggers a response in the body is highly beneficial.

3. Hire a professional to provide you with education, direction and accountability

There is no faster way or surer way to achieve optimal health than by hiring a coach.  As a personal trainer in Ridgeland I’ve seen this first hand.  And we’ve helped hundreds of individuals achieve amazing health and fitness results.  Some see dramatic drops in their cholesterol and blood pressure levels, to the point that they no longer require medicine.  Others have more energy and exuberance for life.  And most lose an unimaginable amount of weight and find their true self for the first time in years…decades even.

A coach forces you to do the things you NEED to do.  The things that you just don’t do on your own, for what ever reason.  And you need to work on the things that you don’t do on your own.  Because doing those things (resistance training, avoiding processed foods, etc.) will help you achieve the level of health you desire so you don’t have to pay for it later in life by getting treatment for something that was easily preventable.  Imagine having the ability to make food choices based on having the knowledge you obtained from listening to your personal trainer.

There has never been a more important time in history for you to make the investment in the prevention aspect of your health.  You need to shift your approach to health care and start being healthy, instead of paying into a system that probably won’t take care of you even if you do become ill or injured.

Don’t play russian roulette with your health.  Invest in your ability to live a healthy life.  The research is clear, and the savings are there for you to take advantage of.  You just need to invest more on the front end instead of “gambling” with your life on the back end.

My hope is that you, that we all, start with personal responsibility and make the changes necessary to save our health and the failing systems of this country.

I look forward to seeing you in the studio very soon!


P.S. Learn about how you can take the first step to investing in your future through investing in prevention by clicking here.

The Scariest 4 Letter Word in the English Language

Help Button

I know what you’re thinking… “surely Clint’s not going to use profanity!”

No, of course I’m not.

But, that doesn’t mean the word I’m referring to won’t stir up some ‘choice’ four letter words of your own.

Why, you ask?

Because it truly is the scariest four letter word in the entire English language.

AND, it’s by far the hardest for us to say out loud, and usually goes without being said when it’s most needed to be spoken.

Never the less, it might also be the most important 4 letter word in the entire English language.

So, what’s the 4 letter word I’m talking about?



For one reason or another, asking for help is by far the hardest (and scariest) thing we have to do as human beings.

I know for me, I want to prove to myself (and others) that I can ‘fix’ it on my own.

You’re probably the same way to some degree.

Perhaps it’s engrained in us to NOT ask for help.

But when you have the courage to reach out of your comfort zone and ask another human being to help you solve your problem, you not only give yourself the best chance at the outcome you desire; you also give those who have the ability to help you the opportunity to do what they were put on this earth to do.

No where is this more evident than when it comes to health and fitness.

Think about it…

How many billions of dollars are spent on late night info-mercial products promising results right from the comfort of your own home?

These products don’t have any knowledge.  They can’t “make” you use them.  Nor do they provide any feedback on how well you’re doing or if you’re even using them correctly.

Even BIG health and fitness clubs are set up to naturally program us NOT to ask for help.

Most, if not all, who join a “gym” end up giving it the ‘ole college try inevitably spinning their wheels, or worse discontinuing their routine all together.

And, why?

Refusal to ask for HELP!

Somebody needs to be the adult here and say the word.

So I’m offering to help you with your health and fitness goal.

It’s as simple as that.

Push the help button: Help Button

When you’ve tried every possible thing on your own and you still haven’t achieved the results you expect, it’s time to use this 4 letter word.

Yes, it’s scary.

Yes, it’s uncomfortable.

But, man… it’s also very freeing.

Push here to ask us for help

Get all your health and fitness questions answered by requesting a diagnostic consultation and speak with one of our fitness success coaches today!


Pushups For Charity 2013 Press – Jackson, MS

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What’s On Clint’s Plate? – Episode #7

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It Takes Guts To Live, Love and Work Wholeheartedly

To live wholeheartedly is, to actively and sincerely devote yourself to living from a place of value, as part of community, a family, a relationship of any sort, even if it means risking great pain. It takes guts. It is as if, regardless of circumstances, you are truly, madly, deeply in love with the world and yourself. It means you show up in your life, in your work, fully. Sounds romantic, and it is, and like most romance it requires some elements to make it work.

Chiefly related to being wholehearted is your capacity to love and to be loved. This does not mean only romantic love, but can too be a love of humanity, a love of friends and family. This capacity to give and receive love is measured by the degree to which you value relationships with others marked by sustained deep feelings that provide happiness and foster healthy, respectful growth. As well as, how consistently you cultivate these relationships as a two-way venture. This capacity is a strength we each have to varying degrees and that can be fostered over time (M. Seligman, Authentic Happiness, 2002). If you can be loving and be loved you have a superb starting place to live wholeheartedly.

Wholeheartedness is a committed enthusiastic sustained series of choices and actions that unfold over time.  It is emotional, adventurous, mysterious and easily idealized. And it is worth the courage and effort it requires.

Being wholehearted you choose to let go of what is familiar and show up in your life. You just show up in life, you don’t run away and you don’t grandstand, and you don’t judge when you show up. You screw up your courage and show up. Showing up can be as noble as sitting quietly with a loved one who is gravely ill.  It can also be as simple as dancing as if no one is watching on a Tuesday afternoon in the yard with your kid.  It means taking a breath, collecting your thoughts and actually listening to the meaning behind an other person’s words.  It means doing (or trying to do) more set of reps at the gym than you believe you can.  It means being willing to tolerate the ambiguity that comes from trying something new.

Brene Brown, a leading scholar of wholeheartedness, notes people are wholehearted live and love as they are, in the circumstances they are in, even awful circumstances, without losing zest for life or self worth. They take the time to rest, practice gratitude, and to play. They own up to what freaks them out or mistakes made, so that shame does not take root.

Wholeheartedly Showing Up

Can you show up without judgment in your life and others?

When you do what happens? In my experience there is a greater sense of ease that allows you to find you way through a messy, tricky situation. It is easier to learn from mistakes, something generally easier said than done. Taking risk in the future is also more likely which is great because moving beyond the familiar is where growth happened. Where you get to keep building and stretching your strengths. It is where you get better and can find that fine and ever changing line between complacency and contentment.

Nothing ventured nothing gained, could almost be the tag line for being wholehearted. When you believe in your own merit- to know within yourself that you have potential, whether that potential has been expressed or not-  it is easier to take a step into the unknown. Stepping into the unknown makes you simultaneously vulnerable and courageous enough to live and love wholeheartedly.

Approach Your Work and Life Wholeheartedly

What might you be able to do with greater ease because you know there is some breathing room built in to your approach?

  • Could you more easily engage with staff or colleagues in a way they need so you can lead them but that you have been avoiding?
  • Would you be willing to take on a precious project that you have been waiting until the magical  “perfect time” arrives?
  • Would quieting the yammering of your inner critic be easier?
  • Would you be willing to confront the “pink elephant” in the room in order to get past it?
  • Would you be able to more fully mentor someone who could really benefit from your wisdom?
  • Would you just feel better? Happier? Be more likely to smile like a Cheshire cat at the end of the day?


Deirdre Danahar works with busy, creative, professionals who are looking to shift from what feels chaotic, disjointed or frustrating to a calm productive, spirited life.  People she works with come away knowing how to do their best work without sacrificing their quality of life. She is the owner of InMotion Consulting & Coaching, LLC, based in Jackson, MS. Reach her at or 601-362-8288.

Deirdre Danahar, InMotion Consulting and Coaching, LLCDeirdre Danahar
InMotion Consulting & Coaching, LLC
All rights reserved@2013

What’s On Clint’s Plate? – Episode #6

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On The Aisle – Episode #3

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What’s On Clint’s Plate? – Episode #5

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What’s On Clint’s Plate? – Episode #4

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On The Aisle – Episode #2

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What’s On Clint’s Plate? – Episode #3

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What’s On Clint’s Plate? – Episode #2

Fill Out The Form Below To Speak With A Certified Fitness Coach and Get Your Questions Answered

On The Aisle – Episode #1

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What’s On Clint’s Plate? – Episode #1

Fill Out The Form Below To Speak With A Certified Fitness Coach and Get Your Questions Answered

Passionless and Indifferent

Over the last year or so I’ve become disillusioned and disenchanted with the institution of Church.

Don’t misunderstand me.  I am immersed in The Body that is church and believe strongly in the power of community and fellowship with other believers.  What I’m talking about here is the production that sometimes transpires, and the corporate feel that is sometimes present in today’s American church culture. It’s like the curtain has been pulled back and I’ve seen the man pulling levers and pushing buttons.

And I am by no means saying that these things are wrong or bad.

These feelings crept in and I’ve been at odds with attending church regularly.  And often times when I do, it brings more resentment.  As a result my passion for my spiritual growth has waned.  My heart just hasn’t been in it, and I’ve been “stuck”, probably even regressed a little.

I’m not trying to “bash” church as an institution, nor am I proud that I have been in this struggle over the past year or so.  I fully accept the responsibility for my indifference and place absolutely NO blame on the church.  This is just where I am right now.

My indifference is my issue, not the church.

This Can Happen On Any Journey In Life

This same thing can happen to us on our fitness journey.  We can get caught up in a certain style of workout or program only to become disenchanted with it or the institution that teaches/coaches the program, and thus lose the passion for fitness that we once had discovered and came to love.

When this occurs we gravitate toward looking at where to place the blame, or even try to find where the fault lies as long as it isn’t with us and the CHOICES we’ve made.  We find every reason to thwart responsibility, and the truth that helped us achieve the results we were looking for no longer has meaning to us.

This isn’t our intention.  It’s just the direction we tend to take when things aren’t going “our way”. No different than what I struggled through with church.

When this happens we can lose our passion for what we once loved doing and become disenchanted with the very place where that passion was bred.

The reality is, as I mentioned before, the issue has nothing to do with the “institution”.

What can we do when we feel passionless and indifferent?


      • ACCEPT RESPONSIBILITY – one of the biggest breakthroughs for me, just recently I might add, is that I realized I need to take responsibility for my own thoughts, feelings and actions.  What role do we play in the “drama” of our life? And how much of that drama do we create ourselves?  Don’t give so much power to other people or other things.  Avoid blame and criticism, they’ll eat your soul! Accepting responsibility for where we are in life is the greatest sign of maturity we can display.
      • REVEAL, RECEIVE, and TRUST – a couple of weeks ago at a church retreat I openly shared my indifference and struggle with two of the church pastors.  I was honest and forthright with how I felt and with what I believed was at the root of those feelings.  I did this in the presence of other men that were in the room with us.  I brought it to “the floor” and allowed others to know where I was.The two pastors showed me grace and accepted me exactly where I was, as did the other men in the church.  They reassured me that it was okay, natural even, to find myself at this place.  Then they spoke some truth into my life that I desperately needed to hear, and I was able to receive it.  I trusted them enough to reveal my pain and struggle, as well as trust enough to know that their words were exactly what I needed for me to grow from this process.

        So when you find your self passionless and indifferent don’t be afraid to reveal your struggle and be ready to receive what others have to say, trusting that they have your best interests in mind.

      • APPLY THE LESSON – I could have dismissed this struggle and the lesson to be learned from it.  I could have said, “I don’t need to go to church to grow spiritually”, when it might prove very difficult for me to do otherwise.  I accepted my part, listened to “experts” for advice, and started to apply everything I had learned.  In fact, I’m still in that process and I might be going through it for a while. There wasn’t any time table given to me for when I’d stop feeling this way.  But I re-committed myself to my spiritual growth.  And my passion is stirring in me once more.


Perhaps you’ve become disillusioned, indifferent even, toward your health and fitness.  Maybe your passion for fitness is waning.  It’s OKAY!  It happens in a lot of areas of our lives.  Recognize itTake responsibility for those feelings.  Push into the uncomfortableness of revealing that struggle with a professional who can guide you, and trust them enough to receive what they have for you.

Once you take the necessary steps to learn from hard lessons, as I’ve done with my struggle, you free yourself up to embark on an even bigger journey of personal growth that will have life long rewards and benefits.

You can regain your passion!  You will be able to put your “heart” into it once again!


If you’d like the opportunity to discuss finding your passion for health and fitness again, take advantage of our complimentary consultation and speak with one of our certified fitness experts about how we can help you do just that.

It’s Not About Balance, It’s About Fulfillment

Deirdre Danahar, InMotion Consulting and Coaching, LLC

Forget Balance Focus on Fulfillment

If work-life balance is on your mind you have a lot of company, 89% of American workers (StrategyOne 2010) say it is a concern for them.

We live in a world where the boundaries between work and home are increasingly becoming blurred.  You likely own a home computer or a smart phone or both. Access to the internet anywhere anytime is very real. As is it’s impact on your sense of work-life balance.

Now the norm is for people to do some work things at home. Like checking your email one more time before going to bed. Or polishing a report at home. If you are an entrepreneur and your phone rings while you are grocery shopping,  and could it be a potential client, do you answer? What if your company issued phone rings at 8 pm on Tuesday while you are helping your kids with homework?

We also do life things at work. You might do some on-line banking or shopping, during your lunch hour.

More people telecommute all or some of the time.

If you are worried about the stability of your job, are the boss, or if your income is directly tied to sales/commissions frankly it can seem miraculous to not focus on work all of the time.

Making a Life While Making a Living

We all wrestle with questions like:

“How do I make a satisfying life while I making a living?”

“If work is important, but it’s not everything, how do I make time for everything that is important?”

Ultimately what we all want to do is make a life, as well as a living.  You strive to do your best work, without sacrificing your quality of life, but some times you’re just not sure how to make that happen.

So what get sacrificed first when your work life-balance is off kilter? The very things you are likely working for, your family and then your own personal time.

Here’s the rub, you can’t be first rate at work if all you are is work.  Rest and recovery are crucial especially when they feel like exactly the thing you cannot do.  Think of it this way, you can’t keep driving a car without gas, or recharging a battery, or when you are falling asleep the wheel. People are not all that different. We need time too to receiver, recharge and refocus.

If you do not have the necessary resources to operate effectively and efficiently that is not good for business at work or at home.

How Do You Do This

To make a life while making a living must focus on fulfillment, not balance. Or certainly not balance as a static perfect equity of time and effort across all the sectors of your life, work, family, community and yourself. There are simply not enough hours in the day. Nor do the laws of physics allow for this- balance is a dynamic not static state.  Different situations at different times in your life require different combinations of what you do and not do.

To shift to a fulfillment focus, try incorporating the 5 strategies below in to your life.

Don’t get overwhelmed by assuming that you need to make big changes to bring more balance to your life. Start with 1 or 2, give it a week and see what starts to change. Small shifts can have a significant impact, like leaving the office on time or even better early one day next week.

  • Create your list of non-negotiables for your personal life ( e.g.: time at the gym, play dates with your kids,  reading that book you have been meaning to, learning a language or new skill. . .) and then block out time for them in your calendar. You have to hold these times as sacred as you would a doctor’s appointment that you waited 6 months for or a meeting with the boss. Make setting aside time each day for something you enjoy a non-negotiable.
  • Track your time and what you do with it for a week. See where you are spending your time in such a way you are efficient and getting a good return on your investment. See where you are not. Decide what is necessary and what satisfies you the most.
  • Cut the things (or people) that do not satisfy you to the maximum degree that circumstances allow and delegate from there, which may mean giving up some control on some things. Embrace “The Power of a Positive No”. It is okay to respectfully say no. If you are the go to person for EVERYONE in your life, saying no to a request you normally or automatically would say yes to might feel hard, but it can be done.
  • STOP multitasking on the important things. At first glance this seems like an efficient way to work. It is not.  Multitasking on complex task or things that require your full attention involves switching your “executive functions.”  This means  as you shift from one goal to and other (I am going to do this now) and  have to active the rules for the new goal (here are the rules for this). These little shifts of seconds really add up over the course of a day. Multitasking can cost up to 40% of your productive time (Meyer, Evens & Rubenstine, 2001). Focus on one thing at a time, putting your most important priorities first.
  • Cut yourself some slack. You cannot do it all, and do it all well.

Deirdre Danahar works with busy, creative, professionals who are looking to shift from what feels chaotic, disjointed or frustrating to a calm productive, spirited life.  People she works with come away knowing how to do their best work without sacrificing their quality of life. She is the owner of InMotion Consulting & Coaching, LLC, based in Jackson, MS. Reach her at or 601-362-8288.

InMotion Consulting & Coaching, LLC

Homemade Vegetable Pizza


Homemade Vegetable Pizza


3.5 oz jar of roasted red bell peppers
1/4 cup crumbled feta (1 oz)
1 tbsp red wine vinegar
1 c marinated artichoke hearts
16 thin lemon slice
2 whole wheat pizza crusts
1/2 c packed fresh baby spinach
8 quartered pitted kalamata olives


1. Prepare grill for medium-high heat.
2. Rinse and drain roasted red bell peppers and puree in blender with feta and red wine vinegar.
3. Rinse, drain, and halve marinated artichoke hearts.
4. Grill artichokes and lemon slices, turning, until marked, 2 minutes. Remove.
5. Unwrap whole wheat pizza crusts and lightly coat 1 side of each with olive oil spray.
6. Put crusts oil side down on grill and heat until bottoms are golden, 2 minutes
7. Flip crusts and spread evenly with red-pepper sauce.
8. Sprinkle evenly with baby spinach and kalamata olives.
9. Scatter artichokes and lemon evenly over top.
10. Grill until bottoms are golden, 2 minutes. Remove.
11. Top pizzas with black pepper.

Lemon Walnut Chicken

lemon walnut chicken

Lemon Walnut Chicken


2 tablespoons very finely chopped parsley
2 tablespoons very finely chopped toasted walnuts
1/4 teaspoon finely grated lemon zest
4 medium skinless, boneless chicken breast halves, pounded to 1/2-inch thickness
1/2 teaspoon salt
1/2 teaspoon black pepper
1 tablespoon coconut oil
3 tablespoons diced shallots
1/4 cup low-sodium chicken broth
1 tablespoon fresh lemon juice

1. In a small bowl, mix together the parsley, walnuts, and lemon zest. Season the chicken with the salt and black pepper.
2. In a very large skillet (or two medium-large skillets), heat the coconut oil over medium heat. Add the shallots and saute until they begin to turn translucent, 1 minute. Push the shallots to one side of the pan, add the chicken breasts, and cook until golden, about 2 minutes per side.
3. Pour the chicken broth and lemon juice into the pan. Cover, and let simmer over low heat until the juices run clear when the chicken is pierced, 3 to 4 more minutes.
4. Use tongs to transfer the chicken to a serving dish, leaving the liquid and shallots in the pan. Bring the liquid to a boil over medium heat and stir until thickened, 1 minute. Stir in the parsley mixture. Pour the sauce over the chicken and serve!

Shrimp and Avocado Rice Bowl

shrimp avacado

Shrimp and Avocado Rice Bowl


16 medium cleaned, shelled, tail-on shrimp (about 3/4 pound), thawed if frozen
2 teaspoons sesame oil
1 1/2 teaspoons honey
Small pinch cayenne pepper
2 eggs, lightly beaten
1 tablespoon light soy sauce
1 tablespoon rice wine vinegar
1 cup shelled edamame, steamed
2 teaspoons toasted sesame seeds
1 1/4 cups short-grain brown rice, cooked according to package directions
1 ripe avocado, sliced


1. Preheat the broiler. In a medium ovenproof pan, toss the shrimp with 1 teaspoon each of the sesame oil and the honey. Add the cayenne.
2. Lay the shrimp flat. Broil for 2 minutes per side. Transfer to a plate.
3. Heat a small nonstick skillet over medium heat and add the remaining teaspoon of sesame oil. Pour in the eggs. Cook undisturbed until set, about 2 minutes. Flip and cook until just set on the second side, 1 more minute. Transfer to a board and cut into strips.
4. In a small bowl, combine the soy sauce and rice wine vinegar with the remaining 1/2 teaspoon honey.
5. Fold the edamame and sesame seeds into the rice. Serve the rice in bowls topped with the egg strips, shrimp, and avocado. Place the soy-vinegar mixture in a small bowl and use at the table for drizzling.

Spicy Black Bean Burgers

spicy black bean burger

Spicy Black Bean Burgers


2 1/2 cups of canned black beans, drained.
1 cup garbanzo bean flour or chickpea flour
1/2 cup rolled or instant oats
1/2 cup cooked brown rice
1/2 cup walnuts
1/4 cup frozen corn kernels
1 onion, chopped
1 tsp red chilli powder (reduce, for less heat)
1/2 cup minced savory herbs (like sage, oregano or thyme)
1/2 tsp cumin
1/2 tsp paprika
1/4 tsp cinnamon
1/4 tsp cayenne pepper


1. Put all the ingredients into a food processor, and process until grainy and still very textured.
2. Heat a cast-iron or non-stick skillet and spray lightly with oil.
3. Form two-inch discs with the burger batter and drop them into the skillet. The batter will be a little runnier than you’d expect, but it will set and form into firm patties as the burger cooks.
4. Flip over when the underside is golden-brown, and cook on the other side about 3-4 minutes.

Almond Zucchini Saute

almond zucchini

Almond Zucchini Saute


1 Zucchini, whole
2 Tbsp Almond Butter
1 Tsp Coconut Aminos
1 Tsp Lime Juice
Water to thin
Roasted red pepper flakes to taste
Salt and Pepper to taste
Coconut Oil


1. Preheat your saute pan over medium heat
2. Using a potato peeler (or julienne peeler), hold your zucchini upright and make long strips pulling your peeler towards your counter
3. Rotate the zucchini with every strip so you can use as much of the zucchini as possible, you should be able to get down to where the zucchini is about 1/2 inch thick. (You can slice this part by hand if you’d like more)
4. In a small mixing bowl, combine your almond butter, coconut aminos, and lime juice and mix well. It will be kind of pasty which is why you are going to add water in SMALL amounts, NO MORE THAN 1 Tsp to slightly thin it out
5. Once its nice and mixed, add in as many red pepper flakes as you desire
6. Put some coconut oil in your preheated pan and add your zucchini paying close attention and stirring well often
7. After you have cooked for about 3-4 minutes, add in your bowl of almond butter sauce and stir well
8. Continue sauteing for about 2 minutes or until everything is coated well. If you like your zucchini and little crispier, you can leave it in longer
9. Remove your pan from the heat, season with salt and pepper if you so choose, and ENJOY.

Lemon Cucumber Noodles with Cumin


Lemon Cucumber Noodles with Cumin


1 whole cucumber
1 whole lemon, zested and juiced
1 tablespoon sea salt
1 teaspoon cumin


1. To make the cucumber into noodles you can use a Spiral Slicer (Amazon), you could also use a Julienne Peeler, or just make this recipe with diced cucumbers
2. Once your cucumber is prepared how you like it, place it in a bowl and toss with the lemon juice, sea salt, and cumin
3. Transfer to a bowl and garnish with lemon zest and enjoy!

Creamy Zucchini Boats


Creamy Zucchini Boats


3 zucchinis
1 cup tightly packed basil leaves
1/4 cup loosely packed parsley
1 clove minced garlic
1/4 cup grated carrot
1/2 cup (4 oz.) fat free ricotta cheese
1/8 cup grated Parmesan cheese
1 tbsp hot water
1 tbsp lemon juice
1/4 tsp salt
1/4 tsp black pepper


1. Preheat the oven to 450° F.
2. Wash each zucchini thoroughly. Cut off the ends and then cut each one in half. Then cut each half lengthwise so you have 12 pieces of zucchini total.
3. With a spoon, scoop out the seeds. Place the zucchini boats on a lightly oiled cookie sheet.
4. Now you’re ready to make the filling. Chop the basil and the parsley and place it in a bowl with the garlic, grated carrot, ricotta, Parmesan, water, lemon juice, salt and pepper. Mix it thoroughly. Now fill each boat with the creamy mixture, pressing it down with the back of a spoon.
5. Bake for 20 minutes, or until the zucchini is tender.
6. Serve warm and enjoy!

Avocado Stuffed Burger


 Avocado Stuffed Burgers


2 Lbs lean Ground Beef
2 Avocados
1 Cup Sun dried tomatoes, chopped NO OIL
Juice of 1/2 Lemon
Zest of 1 Lemon
2 Tbsp Black Pepper
2 Tbsp Sea Salt


1. Preheat your grill to medium-medium high heat
2. Put your ground beef in a large mixing bowl with your black pepper, 1 Tbsp of your sea salt, and your zest of one lemon
3. Mix well and then using your hands form into thin patties all the same size, you need them thin because you will be using two of them to make one patty
4. In another mixing bowl combine your avocados, sun dried tomatoes, lemon juice, and the remaining tbsp of sea salt and mash and mix well to get as smooth as you like
5. Place your avocado mixture on the bottoms of half of the burgers ensuring you leave room to seal the burgers without it leaking out
6. Put your other patty over the top of your mixture and pinch the edges of your burgers together to seal all the way around
7. Now go out and grill to your liking (6-8 Minutes per side) Ensure you cook evenly on both sides of the burger or you will end up with an undercooked and an overcooked side
8. When done grilling, allow your burgers to rest for 10 minutes and then serve. You can use the rest of your avocado mixture to top your burgers.
9. Enjoy

Southwestern Burgers


Southwestern Burgers


1 Lb lean ground beef
1/4 Cup Homemade Mayo (See directions below)
2 Tbsp Dijon Mustard
1 Tbsp Cumin
1/4 Tsp Lemon Juice
Salt and Pepper to taste


1. If you haven’t made it already, make your homemade mayo, directions can be found below
2. Once your mayo is complete either preheat your grill or your grill pan on your stove, either is fine. Medium heat for both
3. In a mixing bowl combine all of your ingredients from above and mix well
4. Using your hands, make 4 burger patties, no more than 1/2 Inch thick
5. These are delicate burgers so just handle with care
6. Cook on grill pan or grill to your likeness
7. Enjoy, use your remaining homemade mayo to flavor as you wish!

To make the homemade mayo:


2 Eggs yolks
1/4 Tsp Mustard Powder
1 Tbsp Lemon Juice, fresh
1 Cup coconut or macadamia oil
Salt and Pepper to taste


1. Place Egg yolks, mustard powder, and lemon juice in blender or food processor and start running on low.
2. Once mixed slowly start dripping your oil in
3. I drip 1 Tbsp of oil at a time and let it mix for at least a minute
4. As you continue to add your oil, it will emulsify but continue to add slowly so you don’t break it
5. Once your mayo is done, then you can hand mix in any herbs or spices you need like cumin, rosemary, thyme or anything you can come up with

Broccoli Fritters


Broccoli Fritters


6-7 broccoli stems, shredded (about 1.5-2 cups)
2 eggs, whisked
1 3/4 cup almond meal
1/2 sweet onion, finely chopped
1 tablespoon garlic powder
1 teaspoon minced garlic



Send your broccoli stems through a shredder. (Food processor with the shredding attachment works well)
Add your shredded broccoli to a large bowl along with all other ingredients and mix well.
Heat up a large skillet over medium-high heat with a bit of fat in it. Use a large spoon and your hands to ball up a fritter and add to a skillet. It doesn’t need to be flat, you’ll flatten it out after you flip it.
Cook the fritter for about 3-4 minutes, then use a spatula to flip, then flatten out with the spatula. Cook for another 4 minutes or so.
Once the fritters are crisp on both sides, they’re finished!

Oven Roasted Beet Chips

beet chips

Oven Roasted Beet Chips


2 Medium Beets
1 Tsp Coconut Oil


1. Preheat your oven to 350 Degrees F
2. Peel your beets and slice 1/16th of an inch thick using a Mandoline
3. In a Mixing Bowl toss your Beets with Coconut Oil.
4. This step is where is pays to have 4 rimmed baking sheets, if you don’t you will just have to do 2 batches
5. Line two of your baking sheets with parchment paper and then arrange your beets in a single layer. Stack a baking sheet on top of your beets holding them flat
6. Bake them for about 20 Minutes or until the edges of your beets start to dry out
7. Remove the second baking sheets holding your beets down and rotate your baking sheets
8. Bake for an additional 10-20 minutes ensuring your remove the beets as they become lighter in color
9. Transfer to a wire rack and let cool, the chips will get crispy when cold

Jalapeno Dijon Grilled Chicken


Jalapeno Dijon Grilled Chicken


3 Lbs Chicken Thighs or Breasts
4 Jalapenos, diced (for more spice, keep seeds in)
2 Garlic Cloves, pressed
2 Tbsp Coconut Oil (if you don’t have any, EVOO will be fine)
4 Tbsp Dijon Mustard
2 Tsp Salt
1 Tbsp Fresh Rosemary, chopped
1 Tsp Pepper
1 Lemon


1. Combine all of your ingredients, EXCEPT YOUR LEMON, in a bowl or dish to marinade your chicken
2. Marinade for at least a few hours, but 24 hours in the refrigerator is ideal
3. Once you’re ready to cook, preheat your grill to a medium/medium high heat or about 400-450 degrees F
4. Place your chicken on the grill and cook between 7-10 minutes per side
5. Use a meat thermometer to ensure your chicken is cooked and at least 175 Degrees F
6. Once done place all your chicken thighs in aluminum foil, squeeze all your lemon juice over the chicken, and close the aluminum foil and let it steam with the lemon juice for about 10-15 minutes
7. Serve and enjoy!