Thursday, July 13, 2017


Step 1: Preheat the oven to 400°F. Optional: Line a baking sheet with parchment paper for easy clean up. Step 2: Slice the top inch and bottom inch off the spaghetti squash. Some people leave the top on, but at least slice off the bottom to make it stable when you cut it lengthwise. Next, slice the squash in half lengthwise. Use the largest knife you have and go slow; it might take a few minutes.  

Step 3: Using a spoon, scrape out all of the seeds and stringy flesh. Brush the cut flesh of the spaghetti squash with a little extra virgin olive oil and place cut side down on the foil lined baking sheet. Tip: In very dry climates you can add one or more tablespoons to the baking sheet if needed to retain moisture. I typically don’t do this because I find it can make the noodles too wet, but in a very dry climate this might help if your noodles seems too dry.

Step 4: Roast 30-40 minutes until the flesh is fork tender and completely cooked through. Let rest at least 15 minutes or until it’s cool enough to handle. Using a fork, start at one end and scape the “noodles” out lengthwise. Voila! Noodles.


Toss with any sauce (marinara is delicious!) or just a dash of extra virgin olive oil and salt and pepper. Serve hot or warm. Store in an airtight glass container in the refrigerator up to two days.

Friday, February 3, 2017

Tuna Avocado Salad


10 m6 servings239 cals

Caprese Chicken - SO GOOD!!!


  • 1 tbsp. extra-virgin olive oil
  • 1 lb. boneless skinless chicken breasts
  • kosher salt
  • Freshly ground black pepper
  • 1/4 c. balsamic vinegar
  • 2 cloves garlic, minced
  • 1 pint grape tomatoes, halved
  • 2 tbsp. shredded basil
  • 4 slices mozzarella  - (use Dayla or other clean cheese if you still losing weight)


  1. In a large skillet over medium-high heat, heat oil.
  2. Season chicken with salt and pepper and cook until golden and cooked through, 6 minutes per side. Transfer to a plate.
  3. Add balsamic vinegar to skillet to deglaze, then add garlic and stir until fragrant, 1 minute. Add tomatoes and season with salt. Let simmer until soft, 5 to 7 minutes.
  4. Stir in basil.
  5. Return chicken to skillet and nestle in tomatoes. Top with a slice of mozzarella and cover with lid to melt cheese.
  6. Spoon tomatoes over chicken and serve.
  7. * * * * *
  8. I served this with brown rice-Quinoa mixture drizzled with Balsamic Vinegar!

Tuesday, January 17, 2017

Don't Stuff and Starve!

Nutritional Cleansing requires you to consume food throughout the day.  You should bookend your day with food.  Consume something soon after you wake and save a bit of something to eat after dinner.

 Actually you should NEVER go 5 or more waking hours without food.  Why you ask?  If a person waits more than 5 hours between eating. their liver will automatically start releasing glycogen it has stored.  It can release more than you would normally eat at a meal or snack.  To prevent the liver from overfeeding, you must beat it by eating. Blocking excess liver release of of sugar is a big part of controlling insulin release.

Cabbage Soup

This is a wonderful recipe for those days that you want to eat more quanity.  Very nutritious and ver low in calories!

  1. 2 large green onions.
  2. 2 green peppers.
  3. 3 large cans diced tomatoes.- 16oz
  4. 1 bunch of celery.
  5. 2 TBSP Better Than Bullion either Beef or Vegetable Flavor (see pic below)
  6. 1 large head of cabbage.- chopped
  7. Container of fresh sliced mushrooms
  8. 1 or 2 packages Dried Onion Soup Mix
  9. 3 cans green beans
  10. 3 large carrots - optional

Friday, January 13, 2017

Diet Verses Exercise

I always advise my clients to NOT start a strenuous new exercise regime at the same time they start Nutritional Cleansing.  Why you ask?  Because if you hit your body with too many changes all at once, it will rebel and hang onto every last calorie AND you will likely get burned out quickly.

Step 1 - get rid of the weight!  Get close to your weight goal and then start up your program to tone!  You did not gain the weight all at once, let your adjust to the changes so they will become permanent changes!!

Step 2 - Take a long look at your thinner body and evaluate the areas you want to work on.  Start slow.  I like to see my clients start on a treadmill walking.  Slowly increase the speed and incline.  You do not have to run but you should walk 5 out of 7 days.

Step 3 - Seek professional trainer help - especially if you are going to work with weights!

Reminder.  Whatever activities you are doing when you start Nutritional Cleansing - keep doing them.  Just like you cannot reward yourself with food, you also can not reward yourself with less activity!

Tuesday, January 3, 2017

Cloud Bread

Ridiculous Amount of Ingredients:
  • 3 eggs, separated
  • 3 Tablespoons cream cheese
  • ¼ teaspoon baking powder (or cream of tartar)
  • Optional ingredients: 1 TBS Honey or your favorite natural sweetener, salt, garlic powder, rosemary and other fav spices/herbs
  • Preheat oven to 300 degrees Fahrenheit (150 degrees Celsius)
  • Separate the eggs, there must be no yolk in the white.
  • In one bowl, mix together the egg yolks, cream cheese and honey until smooth.
  • In the second bowl add 1/4 teaspoon of baking powder (or cream of tartar if you prefer, I just didn’t like the taste of cream of tartar) to the whites and beat the whites on high speed until they are fluffy, form a nice peaks and hold their peaks.
  • Slowly fold the egg yolk mixture into the egg whites and mix carefully, you don’t want to break the fluffiness of the egg whites too much.
  • Do this as quickly as possible or the mixture may start melting – Spoon the mixture into 10-12 even rounds onto lightly greased baking sheet, sprinkle with rosemary or your favorite spices and put it in the oven.
  • Bake for 17-20 minutes on the middle rack. Then broil (cook the top) for 1 minute and watch it until they become nice and golden brown. At this point make sure you watch them so they don’t burn
  • Remove from the oven and let cool and enjoy!
They can be stored in the container on your counter-top for 3 days. They can also be stored in the refrigerator for 7 days and they can also be stored in the freezer. If you decide to toast them, set the timer for 1 minute or the sides may burn.

Chicken Avocado Burgers

Use ground chicken but ground turkey will work in a pinch.  (consider increasing  your garlic, salt and pepper when using ground turkey to kick up the flavor a bit).


  • 1 lb Ground chicken


  • 1 Avocado, large ripe
  • 1 chopped clove Garlic
  • 1 Poblano or jalapeno pepper (optional)

Baking & Spices

  • 1/3 cup almond meal
  • 1/4 tsp Pepper
  • 1/2 tsp Salt

  • Cook these on a grill pan indoors, it helps keep the meat moist…but you can certainly grill these outdoors.  Just be careful not to overcook.
  • When mixing the avocados and forming the patties – go gently to keep the avocado chunks intact.  Using a more firm avocado will help as well.
  • These will keep for several days in your fridge and can even be frozen and the avocado holds up really great!  Wrap individually and store in freezer safe ziploc bag.
  • Great add in is chopped Poblano (for a little heat) or chopped Jalapeno (for more heat!)