Fit But Not Fancy Nutrition
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Real nutrition, real fitness for your real life. As a Nutritional Consultant, my goal is to support your specific wellness goals.
Whether that’s help managing chronic disease or weight loss, I have the skills to guide you through your challenges to live your best, healthiest life! Together, we’ll push boundaries in order to come up with a personalized plan designed just for you!
10/25/2024
Zuppa Toscana Olive garden (copycat)
Ingredients:
4 slices uncured bacon
1 pound Italian sausage ( pork is necessary here. The extra fat is where all the flavor is- you know normally I’d say poultry sausage, but not for this)
½ teaspoons crushed red pepper flakes
4 medium red potatoes
1 medium white or yellow onion diced
2 tablespoons garlic minced, about 4 cloves
4 cups chicken stock
½ bunch kale stems removed and leaves chopped, 4 cups
1 can coconut milk
Salt and pepper to taste
Instructions:
1. In a large pot or Dutch oven over medium heat, add Italian sausage and sprinkle crushed red pepper flakes over. Use a spoon to break up the pieces. When browned and cooked through, drain and set aside.
2. Cook the bacon pieces in the same Dutch oven over medium heat until crisp, about 5-10 minutes. Remove the crisp bacon and set aside – don’t get rid of the bacon fat! Stir in the onions and garlic; cook until onions are soft and translucent, about 5 minutes.
3. Pour the chicken broth in with the onions and garlic, and bring to a boil over high heat.
4. Add the potatoes, and boil until fork tender, about 10-20 minutes. Reduce the heat to medium and stir in the coconut milk and the cooked sausage; heat through. Add the bacon and the kale into the soup just before serving and cook until the kale is bright green and softened. Add salt and pepper to taste.
It is full on pumpkin spice season and I wanted to share a really easy, much healthier option for your creamer at home!!
PUMPKIN SPICE CREAMER
Ingredients:
2 cups of Oat milk
7 TBSP pumpkin puree
¼ c maple syrup
½ tsp of cinnamon
¼ tsp pumpkin spice
Instructions
1.Blend everything together and keep refrigerated until ready to use. Makes 2.5 cups.
10/23/2024
Egg Roll in a Bowl- ALWAYS a winner
Ingredients
1 lb poultry sausage
14 ounces shredded cabbage or coleslaw mix
1/4 cup low-sodium soy sauce (or liquid aminos)
1 teaspoon ground ginger ( optional)
2 teaspoons sriracha ( optional)
1 whole egg
2 tablespoons sliced green onions ( optional)
Instructions
1. In a large skillet, brown the pork or beef until no longer pink.
2. Drain the meat if it's really wet. Set aside.
3. Add the cabbage/coleslaw, soy sauce, and sautee until desired tenderness. You can add a little water if you need more liquid to sautee the coleslaw down.
4. Make a well in the center of the skillet and add the egg. Scramble until done over low heat.
5. Add the meat back in and mix.
6. Optional: Stir in sriracha. Sprinkle with green onions. Add additional soy sauce if desired.
10/22/2024
I used to post a lot of recipes on here and I had gotten away from it for a while. Is this something you would like me to do again?
Maple Mustard Chicken
Ingredients
6 boneless chicken breasts
½ cup Dijon mustard
¾ cup maple syrup
1 Tablespoon Red Wine Vinegar
1 teaspoon Rosemary
Instructions
Preheat your oven to 450 degrees.
In a small bowl mix together your Dijon mustard, maple syrup, and red wine vinegar.
Place your chicken in a sprayed 9 by 13 pan. Pour your sauce on top of the chicken and sprinkle with dried Rosemary. Place it uncovered in your preheated oven. Let it bake for 20 minutes and then take them out and flip them over.
Cook for another 20 minutes or until your chicken is browned and cooked through.
Let the chicken cool for 5 minutes before serving. Spoon some extra sauce over the top when you put it on plates.
Literally the best chicken. I serve this over long grain or basmati rice with a cup of roasted broccoli. Make extra sauce. TRUST ME.
04/27/2023
Come see me tomorrow from 9am- 12p at the Lyons Community Center Inc. for their wellness expo!
Free screenings, blood drive, education , support, and a food truck!
Isn’t my science project sensational? My kiddos helped me with it. I’m really hoping for an A 😂
For lifestyle changes that LAST you need lifestyle tools!
Restricting calories and doing nothing else might help the number on the scale move a little, but it won’t help you in the long run. It won’t help you develop a healthy relationship with food or your body. And it may not even give you the results you’re looking for! I find when people calorie restrict only- they start way too low and are essentially starving themselves which always backfires OR they only eat vegetables, protein, sugar free drinks and 100cal snack bags of processed crap. Not good either. Our bodies are chemistry sets not calculators. It’s not just calories in vs calories out . It’s QUALITY of calories that matters!! As well as lifestyle changes that help support balanced hormones - which help with everything from fat loss to less inflammation and pain!
I’m here to help clients choose foods that support a decrease in symptoms as a result of chronic illness, disease. I also help with weight management, and overall food relationship ❤️
It’s confusing knowing where to start when you’re trying to get healthier- I get it. There’s so much crap out there calorie counting, keto, cut carbs, intermittent fast, cardio cardio cardio, or no should I only weight lift, cleanses, pills, wraps, etc etc Consider booking a session with me so I can help you figure out what works best for your life and circumstances.
Ever met with a nutritionist before?
Dm me for an appointment or come see me Thursday 4/27 at the Lyons community center wellness expo!
11/04/2022
Holy Crap it's November -
Holy Crap it's November I feel like this is how you know you're officially old. You talk about the weather and the fact that the month of October has flown by LOL. I almost didn't send out an email this month because I just didn't think I had anything to say. If you follow me on social media, you know that we lost our bel...
No. No I can’t.
I know the temptation for quick results is strong but becoming healthier, stronger, leaner is a LOONNNGGG GAME.
Put in the work daily
✅ Lift heavy stuff
✅ Eat Whole Foods as much as possible
✅ Focus on your sleep and stress
✅ Drink a lot of water
✅ BE PATIENT and learn to love yourself in all sizes.
What’s the craziest thing you’ve ever done to lose weight fast?
I promise it’s not an all or nothing scenario. I eat tortilla chips and pizza and drink seltzers just like everyone else. But I also know how important it is to feed your body for HEALTH and functionality. So the majority of my food is food that does something beneficial for my body.
My view on food has totally changed from how it was when I was in high school, college, the marines and hell even 5 years ago. Food was a reward or a punishment system. If I overate, drank too much- you bet your bottom dollar you’d see me at the gym dying on the machines the next day as payment. If I was sad, I was eating junk food, if I wanted to be skinny for a trip coming up- I was starving myself. It SUCKED. Finally I’ve found a place of peace with my body and my food and that freedom you guys- is EVERYTHING. I workout for my mental health mainly and not aesthetics. I challenge you the next time you have these intrusive thoughts about food and exercise- try rewriting your narrative. When the negative talk starts to come in- think who can benefit from this thinking? Certainly not you or your body. Diet pill/fat loss wraps/keto products/ all of those companies can though!
Eat food based on what it can do FOR you and not necessarily how it makes you feel in the moment.
Weight lifting is for strong bones and muscles ✅
Cardio is for heart health ✅
Veggies help you p**p ✅ pizza doesn’t 🤷♀️ so have a little bit of both 😂
Protein keeps you full and helps repair muscles ✅ pringles don’t.
Complex carbs give you energy over the long term ✅ simple carbs don’t (chips/cookies)
Healthy fats (avocados/nuts) help keep your heart and your Cholesterol levels healthy. ✅ trans fats in processed foods do the opposite.
So it’s not about avoiding things completely- just tipping the balance scales to foods your body benefits from MORE than the foods it doesn’t.
What’s a lie that you tell yourself about food or exercise or your body that keeps making an ugly appearance?
07/01/2022
Summer Activities for the kids and you! -
Summer Activities for the kids and you! And idk about you but I'm already SICK and tired of hearing my kids tell me they're bored. Summer time is in full swing for most - which mean kids are home and YOU are probably trying to figure out what to do for the next few months. Well, have no fear - I’m bringing you 50 - yes FIFTY - summertim...
There’s a lot of random CRAPPY advice out there when you’re trying to exercise more or get healthy. So here is some professional advice that anyone can do starting today that actually does make a difference if you do it consistently!
1. Prioritize sleep and water intake
2. Being stressed out and overwhelmed is not the way to health. Stress will literally kill you- get that s**t under control
3. Move your body most days- 3-4 days of weight lifting/strength training and the other days, HIIT, cardio, bike, walk run, hike, swim or do some mobility
4. Eat foods that don’t have commercials. Cut the heavily processed carbs and sugar and focus on getting carbs from fruits and vegetables like beans, sweet potatoes, and berries.
What til are you going to start today?
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Lyons, NY
14489
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| Monday | 10am - 4pm |
| Tuesday | 10am - 4pm |
| Wednesday | 10am - 4pm |
| Thursday | 10am - 4pm |
| Friday | 10am - 2pm |