Fit Solutions

Meatball Muffins

Meatball Muffins with Sauce

Love my meatballs!  My grandma Petrella used to make huge meatballs to go with a huge pot of spaghetti and sauce.  Her recipe includes adding Italian breadcrumbs but here’s a heartier version that adds some fiber and makes for a quick snack.

Ingredientsmeatballs pan
Quaker Oats – Quick 1 Minute – Dry, 1 cup
2 large eggs white, fresh, (you can use all whites, 3)
Lean Ground Turkey Breast, 2 lbs
Onions, raw, 1 cup, chopped (white or yellow)
Celery, raw, 1 cup, diced
Ground cumin, 0.5 tsp
Herb – Oregano, Dried Ground (1 tsp), (you can also use Thyme)
Mustard (I used Brown Mustard) , 1 tsp
Black pepper (spice) 2 tsp
Salt, 1 tsp
Garlic , 2 cloves, crushed
*Hot pepper spice optional (I used 1 tsp of a sweet pepper mix)

Your favorite tomato sauce, fresh made or low sugar and sodium.

Pre heat oven to 350 and spray muffin pay with some cooking spray (or coat with olive oil) Mix all the ingredients in one large bowl with hands or spatula until well combined. Roll the mixture into balls and place each one in the muffin pan.
Bake for 30-35 minutes. This recipe Makes 12 muffins. If you want a meatier muffin, add ½#. You can pop them in the microwave for a quick snack or top them with sauce , and serve with a side of green beans for a meal.

You can pop them in the microwave for a quick snack or top them with sauce , and serve with a side of green beans for a meal.

Are you feeding your spirit?

Feeding your spirit.   Its somewhat a cliche, stating that we live in a face paced society.  Yet its glaringly obvious.  We live in two income homes, the media connects us to the entire world at any given moment, and our modern media – addicted society exposes us to more information than any generation in the history of history.  Finding moments of silence or setting aside time to feed our spirit can be an foreign concept for the average american.  What are you feeding your spirit?internet-addiction-2011-510x280

Religion for some may be the focal point in  life, yet a controversial discussion topic for others.  Study after study quotes the importance for humans of having some spiritual practice for true wellness.  Connecting to our spiritual selves can lead to life long happiness and longevity. Whether its growing in your relationship to God and His purpose for your life, meditation, or personal reflection, focusing on our soul’s need for truth and peace is a necessity for living a fulfilled life.  Otherwise, we may live out of balance, constantly distracted by daily obligations and the entertainment and noise that seeps into every moment of our lives.

Francis Chan quoted that “we are on a never-ending downward escalator.  In order to grow towards our God, we have to turn around and spring up the escalator, putting up with perturbed looks from everyone else who is gradually moving downward.” What is spiritual wellness? Our person consist of four different dimensions of  perception for wellness –  heart (our emotional support or need), mind (our thoughts),  strength(our physical body), and soul (our spirit).  So much of our existence reigns in the physical, our need to be fulfilled and entertained. Many times we bury or deny our emotions, and ignore the existence of our spirit rather it to be too vague to acknowledge.   I call it the moments in between the moments; the pause in our emotional response; the intuition of our spirit to show us the way through a difficult situation in life; the longing of our heart for something deeper than our daily interaction.  It can be a reverent silence with our God or intentional action to show unconditional love to another, or perhaps just being present in the moment.

Whether this is a conscious act or new concept I challenge you to consider setting aside 10-15 minutes a day for reflection, prayer, or meditation….Creating a balanced wellness approach includes feeding your spirit.

Protein Blueberry Pancakes

I truly did not plan to, yet I woke up Sunday with an intense craving for blueberry pancakes, so I decided to come up with a healthier version than what I would have gotten at the diner, plus there’s bacon at the diner.   I combined several recipes to make the most delicious blueberry pancakes I have ever tasted!  They may not be like grandma’s pancakes  – hence the protein supplemented to increase the protein content but they are delicious!  Here is the recipe:

1 Package of Advocare’s Vanilla Meal Replacement Shake
1/2 cup of unbleached flour
1 tsp of baking powder
1 tsp of cinnamon
1 small apple pureed with 1/2 cup water (or unsweetened applesauce)
1 tsp sugar (or other sweetener optional. I think I could have done without the sugar since the berries were sweet)

Mix with fork or blender until coated, then put 1/4 cup batter into hot skillet of thin coating of oil (I used olive). Top with spoonful of blueberries. Once top begins to bubble or edges get golden brown, flip and cook for few more minutes.

Make 8 small cakes or 6 medium cakes. Serve with scrambled eggs. (As your shake blend will only get you about 6 grams of protein if you eat 2 cakes, and you need more! and I estimate you will get about 12-15 grams of carbs )

Now this is a treat, I only eat pancakes like 2 or 3 times a year so make this for those rare occasions or you can make it a post – exercise meal with again eggs and fruit if you have a intense workout ( ie. very hard)   Enjoy!

Inflammation and Omega 3s

We all know the common signs of inflammation when we get a cut or a scrap, have a bought of allergies, our bodies work to fight off the assault by sending workers to the rescue. Yet inflammation is set off by an insult or injury to the body.
Chronic Inflammation is the cause of virtually all diseases, and it can prevent you from losing weight and having the healthy body you really want. Chronic Inflammation damages cells and makes it really hard to lose weight.
Major disorders are characterized by too much inflammation include Rheumatoid Arthritis, lupus, Multiple Sclerosis, IBS and even Type 1 Diabetes and ulcers. This is why medical studies on the subject confirm inflammation can have widespread effects on the body.

Unfortunately, so many of us suffer from chronic inflammation because we poison our bodies with the things we Eat. The great news is, we have a ton of control over inflammation because we control the main source of chronic inflammation—-Our Food and supplements specifically Omega 3s. Our American diet is heavy in other fats, so a balance of omega3s to 6s are essential to controlling inflammation.

So what are some other foods that are loaded with omega 3 and anti-inflammatory ingredients?

1 – Wild Caught Fatty Fish (MUST eat broiled or baked to preserve the Omega 3s) 8 ounces a week
2 – Raw Nuts and seeds (loaded with alpha linoleic acid – ALA)
3 – Dark Leafy Greens (VERY alkaline, which fights against inflammation)
4 – Garlic (been shown to be as effective as NSAIDs, like ibuprofen)
5 – Onions (contain allicin and quercitin, both are anti-inflammatory)
6 – Organic Berries & Tart Cherries (super high anti-oxidants and anthocyanins)
7 – Beets (super anti-oxidant food, which protects against cancer and heart disease)
8 – Flaxseed Oil (carrys ALA too)
9 – Peppers (chili and cayenne peppers are rich anti-inflammatory capsaicin)
10- Beans (kidney, pinto, and mungo beans contain omega 3s.

One of the main benefits of eating fatty fish, salmon, anchovies, and sardines is the Omega 3’s. If you find it difficult to get fatty fish and others regularly into your diet (maybe cooking for your family or a busy lifestyle makes it difficult to make sure you all get it enough) then a supplement may help.

Not only does it protect the brain, heart, and joints from daily inflammation, it supports every important function of the body including energy and metabolism. This is what I take, so what I would recommend, Click HERE to link to learn more.

So thrilled to congratulate my friend, Stefanie on her life changes for 2014. We are barely over the half way mark for the year, and she has just blown me away by her perseverance. Even though life gets in the way and we endure stumbling blocks, ie. busy work schedule, travel, hers includes a continuing foot issue.  Stefanie shared ” My measurements this June!   I thought I should check them since I hit the 25 pound milestone.   Since January, I have lost 18 Inches total!!    4.5 in my chest, 5.5 in my waist, 7 in my hips and 1 in my thigh.  Wow!  7 in my hips!!   I have so much more energy, and I never thought I would feel this good!”  She has bought Stefaniea bike and just reached her longest ride at 16 miles!  Way to go Stefanie!
What truly makes a difference is the accountability and support of a group!  Surround yourself with people who want the same things as you do helps with roadblocks and distractions. 
It all started with a simple cleanse. I coach people through a simple yet effective cleanse that can create the foundation for healthy eating and removing some of the toxins and habits that stall weight loss.  This is a wellness cleanse and can help with improving your energy, fatigue, inflammation, and overall health.  To find out if this is right for you, reach out to me at or call 314-323-9183

Carbs have gotten a bad rap over the last decade. I often will have customers tell me they are limiting their carbs for their goal of limiting calories “I quit eating bananas, I thought bananas were high in carbs?” “I crave bread” . Limiting carbs puts you at a huge disadvantage for weight management and performance.

Its not the carbs that are bad, its the type of carbs you are eating. You need carbohydrates for energy! At least 50-55% of your daily food choices should come from carbohydrates, and preferably they should come from fruits, vegetables, and whole grains. Examples of whole grains include whole oats, barley, quinoa and other grains; whole wheat pasta or breads, popcorn and multi-grain selections of wild rices and legumes.

The USDA recommends that you make at least half your plate fruits, vegetables and grains. This means you need to include a salad at almost every meal or a side of fruit.  Again, this means you have to eat vegetables if you truly want to manage your weight.  

Pre and Post workout, bike ride, golf game, you need carbs for recovery.  Your body is craving energy and you need to feed it!  Choosing healthy food within 30 minutes to 2 hours post workout will improve your body’s recovery from activity.  This means you may experience less fatigue and soreness in the following days.  

If you are wanting to lose weight, the best advice I can give is to watch your choices and portion sizes.  30 grams of carbs post workout will enable your body to recover and keep you from wanting to inhale everything in sight the next time you eat.  Some great options include a bowl of oatmeal made with milk or soy milk with fruit, cinnamon, and some yogurt or an egg or two; an Advocare Meal Replacement shake with fruit, or a Post Workout Recovery shake; or a huge salad with veggies, chicken, and evoo/balsamic vinegar dressings.  

Advocare has some great options for recovery and performance.  My favorite is the Biocharge!!! Click here to see a timeline of how these products are used.

There seems to be lots of confusion out there as to what is good nutrition.  Carbs are bad.  Calories in, calories out.  Putting blood pressure medication and  a multivitamin, fish oil, and calcium supplements in the same “pill” category. Staying under 1000 calories a day to lose weight!  Ok lets debunk the mystery.  This is a simple way to see how you are doing with your nutrition choices.  (Adapted from First Place 4 Health)

1.  Set realistic and meaningful goals.  Being able to walk a mile without stopping and eating vegetables everyday are action oriented goals that guide you to make healthy choices.

2.  Plan ahead and prioritize.  In my opinion, this is the most important!

3.  Focus on quality and variety in food choices.

4.  Monitor your portions, and make adjustments when needed.  Did you know?  30 years ago a typical bagel was 3 inches round and only 140 calories.  Today the typical bagel
counts for an average of 300 calories.

5.  Eat breakfast.

6.  Spread your eating and calories out throughout the day.  Eat every 3-4 hours to manage your satiety and metabolism.

7.  Choose water based beverages.  Watch for sugar content, and drink plenty of fresh water.

8.  Balance your meals with macro nutrients from protein, fats, and carbohydrate sources.  They are all important.

9.  Read food labels.  They are chocked full of important information.  Over time, you will recognize and use the information you need to make healthy decisions.

10.  Practice mindfulness with your eating.  Take time to plan your meals, be thankful for the abundance of food, and keep track of your eating in a journal.  

I hope these tips are helpful for you!  Share your thoughts here on what has been most helpful for you or email me at


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