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Have you ever met a Turkey who was stressed out?  I have!  I had this friend who happened to be a Turkey.  His name was Frank.  Frank was about 39 years old and he had worked since the age of 12.  Frank was a simple Turkey who had a good job and a good family.  He worked in the city for the last 20 years of his life.  Frank drove from the suburbs to his office in gridlock fighting traffic everyday.  He drove 90 minutes one way each morning.  When he arrived at work he would sit in a very small cubicle punching the clock feeling stressed out.  Frank was thankful he had a good job and he had food on his table.  But, for the last couple of years something was stirring in Frank’s little Turkey heart.  He wanted to have more of a purpose and he wanted to do something really great with his life.  One day on his way home he noticed a new advertisement on the side of the road.  It read “Looking for healthy lean Turkeys to donate their time on an Organic Farm.”  Frank took the number down and called the next day.  Before the end of the month, Frank had enrolled himself in a Turkey Boot Camp.  All his expenses were paid and his family was well taken care of.  The camp included daily exercise in a free roaming grassy field during the day, massages at noon, organic GMO-free corn for dinner and a comfortable bed to sleep on under the stars at night.  Frank knew that the world was headed in the wrong direction and he wanted to sacrifice himself for the good of all humanity.  Frank knew that too many people across the world were eating bad meat filled with too many chemicals and were becoming sick from all types of Cancers.  Frank knew his time in life was short.  He felt honorable donating his now chiseled Turkey body that was high in protein and lean in fat.  How tasty he knew he was going to be to someone who needed him.  This recipe is dedicated to Frank. He sacrificed so much time in the gym and eating the right corn.  Let’s remember Frank and give his recipe a shot.  (Photo is of Frank below.  R.I.P)



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3-4 ounces of Organic or Natural Turkey Breast chopped small pieces.

3-5 sprays of Organic Olive Oil Non-Stick Spray

1/2 of Organic White Onion chopped

1 Whole Organic Scallion chopped

1 cup of Bean Sprouts

1-2 servings of Organic Marinated Artichokes in a jar

1 tablespoon of Organic Parsley by Simple Organics

1 to 2 teaspoons of Sriracha Sauce

1/2 Organic Lemon squeezed


Pull out a nice size cooking skillet or Wok.  Wash and clean your Turkey Breast.  Dry turkey and cut on cutting board into small pieces.  Take out your onion, scallion and bean sprouts.  Wash your scallion and bean sprouts.  Chop your onion and scallion into small pieces.  Heat your skillet on medium high.  Spray skillet with Non-stick Olive Oil.  Place onion and scallion into heated pan.  Brown onions.  Add in your turkey pieces.  Cook turkey until no pink is showing.  Add in your bean sprouts and mix for a few minutes.  Add in your marinated artichokes and parsley, mix with cooking spoon.  Lower heat to low temperature and add in your Sriracha Sauce.  Lastly, drizzle your half lemon over the top.  Total meal should only take you 15 to 20 minutes at the most.  Serve on a nice plate and enjoy.


Sometimes it can be difficult to find all Organic Turkey in some grocery stores.  Try and find the second best if that seems to be an issue by purchasing from a company that’s free of hormones and antibiotics. When purchasing bean sprouts, be sure to make them within two days.  Bean Sprouts tend to go bad quickly.

Purpose of dish:

The purpose of this dish is to feed your muscles lean protein without it being difficult to digest.  The onions contain sulfur, which helps your liver to make glutathione.  Glutathione is your master antioxidant and acts as your head clean up crew in your body.  The Parsley is high in Vitamin C which boosts your immune system. Parsley also helps regulate your blood pressure.  Turkey is high in zinc and iron.


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God Bless!


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When I think of a big pot of homemade soup… I imagine the little fellow named Dobby from Harry Potter sitting and cooking with me in an old enchanting English Cottage deep inside a mystic forest.  I envision the big pot of brew mixing on top of this huge fireplace surrounded by old books.  The old books rest upon old wooden shelves that have timeless ancient recipes for healing.  The whole cottage is filled with the smell of fresh herbs, flowers and candles.  As Dobby sits on top of his books watching me stir the Chicken Soup, he begins to speak to me with his English accent.  He tells me to add more salt and a touch more garlic for taste.  I can see through my cottage window the lights of the nearby castle that sit upon the mountains not too far in the distance.  Isn’t that quite a dream? 


                                                                                              bellas cottage

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Come with me into my fairytale kitchen and let’s make my special brew called….

Harry Potter’s Chicken Bone Broth Soup

This soup is the king of all healing broths.  I’ve had clients, friends and family members who have had different health issues over the years.  Once they made this soup, most of the symptoms that they had magically disappeared over a short amount of time.  The nutrients in this soup are loaded to the top and the flavor is crazy good!  If you have the flu, digestive issues related to a leaky gut, ulcers, cellulite, joint pain, kidney issues, depression, fatigue, food poisoning, yeast build up, diabetes, lupus, sore throat, PMS, adrenal fatigue, exercise injuries, or just plain don’t feel healthy….this broth is for you.  It’s easy, it’s cheap and it works. 

I make this broth at least once and sometimes twice a week.  I will reheat it on the stove and not the microwave.  It can be added to a pasta dish and even placed over your favorite meats during the week.  Make a big pot and freeze some for later.  Have sick kids?  Make this soup.  Live alone and short on time?  Make this soup.  On a budget? Make it!  Feeling sick and bloated?  Make the soup YOU!  Stop buying canned already made soup and be creative.  Let’s get started..


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Harry Potter’s Chicken Bone Broth Soup


Organic whole chicken

1 to 2 tablespoons of Organic Unrefined Coconut Oil

1 large Organic yellow onion chopped

2-3 bulbs of Organic Garlic chopped or whole (peeled)

1 cup of Organic Apple Cider Vinegar (raw-unfiltered)

4 squeezed Organic Lemons

1 squeezed Organic Lime

4-6 stems of chopped Organic Parsley Leaves

10-15 whole or chopped Organic Basil Leaves

4 stems of Organic Thyme leaves whole or chopped (pull off stems)

4-5 stems of Organic Oregano leaves whole (pull off stems)

1 whole Organic Chopped Carrot

4 Organic Celery Stalks chopped

1/2 to 1 teaspoon of Himalayan Salt

a few dashes of Organic Pepper

8 cups of boiling water

7 cups of warm temperature filtered water



Get out one average size Stock Pot and place on stove.  Grab one average cooking pot and fill with 7 to 8 cups of filtered water.  Pull out defrosted chicken.  Clean chicken in sink and pull off all fat leaving the fat on just the wings.  Pull out gizzards, clean gizzards and place gizzards on a small plate.  Once all chicken is cleaned, pull off all legs and wings of chicken.  Pull off some of the white meat, break into pieces.  Place cleaned chicken and all parts on a plate.  Take your salt and rub into meat.  Let chicken sit for 5 minutes at room temperature. Pull out your veggies, garlic and onions.  Peel all garlic and chop your onion up.  Heat your Stock Pot and place your Coconut Oil in pot.  Heat on medium high.  Once heated, place onions and garlic in pot.  Stir them into the oil.  Lower to medium heat and brown.  Add in your chicken gizzards with a bit of salt and mix.  Brown all together. Add the rest of your chicken and mix together for about 5 minutes. As chicken is cooking turn the other burner on high to boil other pot of water that’s been filled. Wait for that to boil.  As that’s being heated, add one cup of your Apple Cider Vinegar to chicken pot, add your squeezed lemons and lime.  Let that mix together for another 5 minutes on medium. As the two pots cook, wash and chop up your carrots and celery.  Add those to stock pot. Pull out all your herbs and wash and dry.  Add all herbs to pot and mix with big spoon. Add in your boiled water from other pot to stock pot.  Mix hot water into pot with more salt.  Lastly, add in room temperature water and mix.  Cook on medium for about 10 minutes.  Lower heat to low temperature and cook in pot for about 2 hours slowly.  Soup may be eaten within the hour, but make sure the chicken is cooked and allow the acids from the apple cider vinegar to pull minerals off the bones into the soup. 


Please buy Organic Chicken and Veggies.  This soup will probably cost no more than $38 dollars to make and it will serve you at least 15 to 20 bowls of soup.  It’s all fresh and top of the line quality ingredients.  That’s a pretty good deal compared to paying for a disgusting soup or broth in a can that’s over loaded with chemicals and sodium.  If you happen to run out of the broth the same week and have chicken left over, you may turn the chicken into a chicken salad by adding organic mayo over a fresh bed of lettuce. Nothing goes wasted.  Use the broth in the morning as a tea, or use it late at night as a probiotic. 

Purpose of dish:

The purpose of this dish is to build your immunity by healing your digestive tract.  Without a healthy digestion, your whole body will suffer and can be exposed to many different bacteria leaving you prone to disease.  This soup is just one extra preventative out of many practices in protecting yourself.  Bone broth soups have been around for hundreds of years.  If you have any inflammation in the body from over exercising, being over weight, a major sickness, or even taking prescription drugs…take time to make this simple and fun meal.  I promise…you won’t forget it! 



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A dog, vitamin C and you


I had a really cool dog for almost 13 years of my life. He was a crossbreed of an Italian Greyhound and a Whippet. He was a little powerhouse – 22 pounds of pure, solid muscle and he could outrun a full-grown Doberman when he was just a puppy. 


His name was Tipper, but family would call him by his nickname, “Man in a Fur Coat.”  He would actually respond to that, and it was hilarious! I would often take my furry little guy on evening runs on trails around my neighborhood. I was always so impressed not only by his endurance, but his speed. My average-paced run was a quick walk for him. He was always such a good running partner and would look back at me with his million dollar smile. It was easy to see how he enjoyed that time with me, and I still cherish those memories now that he’s gone. 


I loved taking care of Tipper and always made sure he had organic dog food and filtered water. I kept up with the latest education and insights on his health to give him the best quality life possible. One night, when I was reading some important information about dogs and vitamin C, I found that dogs actually synthesize the vitamin in their liver by using trace minerals from their diet. 


That fact is so amazing because, as humans, we can’t manufacture vitamin C on our own and must obtain it through our diets or supplements. Today, it seems most of us aren’t getting enough of any nutrients that are needed to fight major illnesses, or even the common cold. 

(Picture is of “Man in a Fur Coat.”)



Vitamin C: The immune booster


As I’ve mentioned, part of my business is therapeutic massage for my clients, so I come into contact with many germs daily and have a lot of free radical damage to my tissues from working out. In the last few years, I increased my vitamin C intake and noticed several differences in my skin and performance at the gym.


My parents always preached the need to take in more vitamin C, especially around cold season. An overall immune booster, this major antioxidant is needed for adrenal gland function, tissue growth and repair, collagen formation and helps heal bruises and wounds. It’s a major helper in the production of an anti-stress hormone, protects against infections and free radical damage from the environment, and can help absorb iron as well as increase your metabolism. 


Since we must get vitamin C from our foods and vitamins, it’s unfortunate that a lot of vitamin C taken in by diet is lost through urine. Also, stress, alcohol, birth control, antidepressants and smoking can deplete the body of vitamin C. So how can we step up our intake?  


Below, I made a list of some foods you can pick up that are loaded in vitamin C. While I’m a big supporter of getting all your nutrients from food, I support one supplement company that’s organic and GMO free – Garden Of Life/Vitamin Code (also raw). A water soluble vitamin, vitamin C should be taken after meals. If you’re taking high doses, it’s better to break them up in increments throughout the day and you shouldn’t take the vitamin along with aspirin, it can lead to stomach ulcers.


If you have questions on how, when and how much vitamin c to take, you can check with your local health food store and vitamin shop – sometimes they have staff that’s experienced in nutrition. If you’re unable to find whole foods organic vitamins near you, you can purchase them online. Sadly, some doctors will advise taking synthetic vitamins, which can be toxic to the liver over time. Naturopathic doctors and certified nutritionists with a clean eating philosophy would be the best to speak to about nutrition. 


Remember, we can live free like a dog, but we can’t eat food off the ground like they do or make our own vitamin C – so be sure to get enough through clean eating or organic vitamins!


Vitamin C Rich Foods (I always recommend organic)

  • All berries
  • Citrus (ex. oranges, grapefruit)

  • Pepper

  • Pineapples

  • Kale

  • Spinach

  • Lemons

  • Cantaloupes

  • Onions

  • Radishes

  • Dandelion Greens

  • Tomatoes

  • Swiss chard

  • Mangos

  • Watercress

  • Apples

  • Avocados

  • Broccoli



My favorite Vitamin C supplement.


My best pup.  R.I.P.

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What to make Dad for Father’s Day?  Why not a tasty Organic New York Strip Steak? 



As some of you know it’s very rare that I make steak in my house.  Although, if I have a guest over, I will make it as a special meal for them.  I had an old friend over recently at my house who happened to like steak. I decided to make him a special steak dinner with the best of ingredients.  I think most men like steak and potatoes in America.  It’s a simple meal that can be dressed up rather easy with some fresh onions and mushrooms. Anyone can take someone out to dinner.  But, making an Organic New York Strip Steak at home is so much better!  Besides, add some love to your recipe and Dad will be quite happy.

You can find Organic Beef in most grocery stores today.  I purchased my Organic New York Strip Steak at Wholefoods.  Get your pen and paper out to write down this quick Father’s Day meal, or bring your phone to the store and log onto my blog to pull the recipe up again.  Good Luck!

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Organic New York Strip Steak


4-6 ounces of organic New York Strip Steak

1 green organic scallion chopped

1/2 organic white onion chopped

1 cup of organic mushrooms chopped

1/2 teaspoon olive oil rubbed on steak

1/2 teaspoon of unrefined sea salt

organic black pepper sprinkled 

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Wash your scallions and mushrooms with filtered water.  Dry them on a paper towel.  Preheat your oven to 350 degrees.  Pull out your Steak and wash with filtered water also.  Dry steak and place on a cooking pan or foil.  Take your olive oil and rub steak front and back.  Sprinkle your salt and pepper on steak and rub into the meat.  Let steak sit while you chop your white onion, scallions and mushrooms up.  Decorate your steak with chopped veggies.  Place steak into oven and cook.  How long to cook the steak?  The best way to maintain the most flavorful steak is to cook it medium-rare.  Most ovens at 350 degrees should take at least 35 minutes at the least.  Cooking steak all depends on how each person likes their steak to taste.  If they like their steak well done…cooking should take at least 45 minutes.  Keep checking your steak as you go along.  Be sure to ask the people you’re serving ahead of time how they like their steak to taste.  Once meat is cooked, pull it out and place on a nice dish.  Serve the steak with red potatoes and a nice side salad.  I have a red potato recipe on my blog in a separate article that only takes 10-15 minutes to make.  Feel free to look that up and add that to your steak dinner. 

Note: Be sure to not let the steak sit and cool too long.  Make sure you buy all organic products.  Organic beef is so much healthier because it leaves out all those crazy chemicals that mess up your digestive tract. 

Purpose of Dish:

Organic Beef is pasture raised.  Therefore eating organic steak will have lower fat and calories. It’s also 4 times higher in Omega-3s. Omega-3 fatty acids are good fats that your cells need.  Good fats help keep your blood pressure lower and also helps regulate your heart beat. Good fats also reduce your risk of Cancer.  All beef should be eaten in moderation.  Add a digestive enzyme prior to eating steak for easier absorption.

Hope all of you will try this easy recipe.  If some of you don’t have a Father in your life right now, make this dish for someone else.  Some of you have lost Fathers over the years,  and some of us have Stepfathers who have acted in place as our true Fathers.  I’ve been blessed to have an awesome Stepfather who’s been an incredible person in my life.  He’s provided so much unconditional love to my family, and I hope to make his day special.  Here’s a funny picture of my Stepfather and I having a laugh this past Christmas.  Cherish the good men in your family.  They all work hard and do love us.  Let them know.

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Lamb and Mushroom Dish with Quinoa for the FIT!

Do you want to be FIT?  Well, STOP EATING JUNK and being LAZY!!! 


A lot of us are really short on time lately and have minimal time to cook.  If you’re working long hours and working out, sometimes food choices can be last minute.  Last minute choices can lead to bad decisions or leave us eating foods that don’t have much flavor.  So why suffer?

My schedule can get pretty hectic during the week with running my business and being on the road.  I always make sure that I have all my meals planned ahead of time and I always keep my gym bag packed in my car.  If I can eat healthy all week, than I think all of you can too! Please stop going to Subway or picking up DEAD FOOD!  You can only succeed in life when you’re putting quality healthy meals in your body.  It’s not as hard as you think if you just plan ahead and get creative.  I’m here to help.

I’m calling this next recipe Muscle Man Meat and Mushroom.

If you’re a Bachelor lifting weights or a stay at home Mom…you can make this recipe without any stress and be guaranteed a happy tummy!


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3-4 ounces of organic ground lamb

1 green organic scallion chopped

1 teaspoon organic minced garlic

3-4 sprays of organic non-stick olive oil

1 cup of organic Bella Mushrooms

1 cup of organic spinach

1/2 cup of organic parsley

1/2 teaspoon of unrefined sea salt

1 to 1 1/2 cup of Organic Quinoa Pasta by Andean’s Dream


Wash and dry your spinach, scallion and mushrooms under filtered water. Chop your scallion and mushrooms up on a cutting board once cleaned.  Pull out your minced garlic.  Heat your skillet to medium-high and spray non-stick olive oil spray in pan. Once heated, place minced garlic, scallions and mushrooms in pan.  Reduce to medium heat and brown.  Add in your ground lamb.  Mix lamb into veggies and cook.  While lamb is cooking, boil a small pot of water for your Quinoa Pasta.  Once water is boiled, place measured quinoa in pot.  Cook pasta until Al Dente.  Drain pasta in a small strainer and put on the side until lamb is cooked.  Add in spinach, parsley and salt to lamb.  Mix all together.  Once lamb is cooked, add in your cooked pasta to lamb and mix.  Turn off stove and serve on a nice plate. 

Note: I don’t use a lot of oil for this dish because lamb has a lot of natural fat on it’s own.  Also, when you eat pasta “Al Dente” the pasta will be actually even less on the glycemic index.  Al Dente is Italian for “to the teeth.” It means the pasta is cooked long enough that it’s not too crunchy nor too soft. 

Purpose of Dish:

Quinoa is low in sugar and is great for those who need carbs and want to decrease sugar intake.  Quinoa is loaded in amino acids.  Lamb is considered a red meat, but the liver actually can metabolize lamb easier than beef because of the high selenium content. The spinach in this dish is cooked and cooked spinach is less acidic to the body as opposed to eating it raw.  Some veggies are better eaten cooked.  The purpose of this dish is to nourish your body and satisfy your hunger while healing your digestive tract.  Yummy!  This dish is so EASY! 20 minutes tops it will take you.  Enjoy…..




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Need a late night snack?  Stay up late with me and make some Killer Kale Lemon Chips with a side of Goat Cheese…….

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If you have late night cravings, or you’re looking to cut calories without having to sacrifice flavor…Kale Chips are for you!  I love this snack because it’s so easy to make and is loaded with vitamins. You can eat it while you watch a movie, or take it with you to work.  If you have kids, this is a healthy option instead of eating chips.  Kale is loaded in fiber and your digestive tract will thank you. Let’s give this simple snack a go.

Kale Lemon Chips with a side of Goat Cheese


4 cups of Organic Curly Kale

1/2 teaspoon of Organic Garlic Salt

1/2 teaspoon of Organic Lemon Juice

4-6 sprays of Organic Olive Oil Spray

1 ounce of Organic Goat Cheese (on the side of dish)


Preheat your oven to 350 for 5 minutes

Take out 4-6 cups of kale.  Wash with filtered water in a strainer

Dry kale with paper towel

Pull out a cookie sheet or a deep dish.  Spray pan with Olive oil spray to preventing sticking. Place Kale in pan. Spray 4-6 sprays of olive oil spray over all of kale.

Take your Organic Lemon Juice out and sprinkle a 1/2 teaspoon over kale.

Pull out your Garlic Salt and sprinkle 1/2 teaspoon over kale.

Place pan in oven.  Increase heat to 400-425 degrees. Cook kale for 15-25 minutes, or until crunchy.  Check on kale after first 15 minutes to avoid burning.  You want a nice crunchy taste. Pull kale out and serve with your goat cheese on the side.

Note:  This easy snack will only take you 15-20 minutes to make.  I sometimes will make a little extra for the following day.

Purpose of dish:  Kale is high in vitamin A, C, K and Calcium.  It’s a true powerhouse of nutrients and low in calories.

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Is your Mother a Hen?  I hope not!

Mother’s Day is approaching right around the corner.  What are all of you going to do?  Will you take Mom out to dinner, or will you put together a special dinner for her at your house?  I have some clients that own restaurants all across the country.  They say that Mother’s Day and Valentine’s Day are the busiest days of the year.  So why not be different and make Mom something healthy, tasty and intimate at your house?

Organic Cornish Hens are so easy to make it’s silly!  I don’t eat much chicken anymore, but when I do…I usually will pick up a Cornish Hen at Wholefoods.  I find that Cornish Hens have a little bit more flavor than regular chicken. They’re also loaded with amino acids, minerals and are high in Omega-3s.  I love this dish and will usually make it with a nice size salad and organic red potatoes on the side.  Your Mother gave birth to you, so I think she deserves a nice Organic Cornish Hen with some love!  Try it out.



1 whole organic Cornish Hen

1/2 organic red onion chopped

1 tablespoon minced organic garlic

1 tablespoon of organic simply fresh parsley

1 whole organic lemon squeezed

1/2 teaspoon of Himalayan salt


Thaw your bird the night before in the refrigerator until ready to cook.  Preheat your oven to about 425 degrees.  Rinse and clean your bird.  Pat dry bird and place in a ceramic cooker, dutch oven, or a deep pan.  Slather the bird with lemon.  Take your salt and rub deep into bird. Glaze minced garlic over the bird.  Chop up your red onion and season on top of bird. Pull out your kale.  Rinse your kale and pat dry.  Chop kale into smaller pieces.  Place kale all around bird.  Sprinkle parsley to finish.  Cover with foil and punch holes in foil.

Cook Hen for about 15 minutes on 425.  Reduce the temperature to 350 degrees, cooking until pink is gone and all juices run almost clear between the breast and leg.  Check at 30 minutes to see if fully cook.  Remember to baste juices as you keep checking.  Once Hen is cooked, pull it out and let it cool on top of stove for 5 to 10 minutes.  Serve with salad and red potatoes as a fun side dish.

Note:  This meal should take you up to 40 minutes to cook.  You will get a lot of flavor from the garlic and lemon alone.  The meat will turn out with much juicy flavor.

Purpose of Dish:  This dish is meant to change up your typical chicken dinners.  The high Omega 3 fats are wonderful for your joints and balancing hormones.  Cornish Hens are loaded in protein and will satisfy your digestion right away.  Save any left overs for the following day to add to a nice fresh salad.  Enjoy!










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The Turkey crosses the road?

I must share with you a funny story about an afternoon I had with my Mother some years ago.  I live in a community where wild life is quite abundant.  We have an array of different animals ranging from alligators, coyotes, raccoons, deer, snakes, bobcats and wild turkey.  During the Spring time all the animals are quite active going about their business. Sometimes I might catch a gator chasing another gator out of a pond, or even a bobcat looking into my window wondering what I’m cooking for dinner!  One day my Mother came over to take an afternoon walk with my dog and I.  The sun was shining bright and the Spring Florida weather was perfect for a stroll.  We set out for a 2 mile walk that day with my dog by my side, and a slight breeze in the air.  As we made it closer to our destination away from some of the homes in the neighborhood, we came across a very large pack of turkeys.  My Mom was shocked to see so many turkeys in a large group.  There must have been at least 20 turkeys all basking in the sunshine.  As the turkeys were enjoying their afternoon gathering….the head turkey who was quite large and masculine in stature had noticed my Mom and I walking by. For some reason, he didn’t like the looks of us and decided to alert all his other friends.  Before we knew it, my Mom and I began running as all 20 turkeys chased after us!  I hate to admit it, but I left my Mother in the dust!  I looked back laughing at her and told her this was the exact reason why doing cardio is so important!  You just never know when you will be chased by a pack of turkeys!

So what about my recipe?  Let’s get to it!

I’m not a big beef eater and turkey seems to make it into my kitchen several times a month.  I like to buy lean Organic Ground Wild Turkey and also Turkey Breast Tenderloins.  For this recipe I used Turkey Breast Tenderloins.  Sometimes it can be difficult to find all Organic Turkey in the grocery stores.  I know Wholefoods in my area sells out pretty quickly.  If you find it hard to locate all Organic Turkey….try and at least purchase Pasture Raised Turkey and Antibiotic Free, unlike the conventional raised Turkey that are given antibiotics on a regular basis, which can lead to antibiotic resistant bacteria.  This may lead some people into developing superbugs, which can threaten your health in a large way. 

Turkey is lower in calories than most meats and high in selenium.  If you’re buying Pasture-raised turkeys, they will typically have higher Omega-3 content than factory farmed turkeys.  So why not buy the better one?



4 ounces of turkey breast tenderloin cutlets

1 whole organic egg

1 cup of gluten free bread crumb

4 sprays of organic non stick olive oil

1 1/2  cup of organic arugula

1/4 cup of organic goats feta cheese

3 roasted organic red peppers in a jar

1 organic lemon


Wash your Turkey Tenderloins well under filtered water.  Dry the meat with a paper towel.  Take out two bowls.  Crack one organic whole egg into bowl and blend yolk into white of egg with fork, or whisk. Take your bread crumb out and pour about 1 cup into second bowl.  Take your turkey and dip it into egg wash front and back.  After dipping turkey into egg, take turkey and place in bread crumb bowl. Let the bread crumb saturate the turkey front and back making it fully breaded.  Heat a small pan on medium/high and spray your non stick olive oil in pan.  Once pan is heated, place breaded turkey into pan.  Lower heat to medium and cook until pink of meat is gone and turkey is brown.  Take your arugula out and wash it with filtered water.  Dry arugula and place on the side of a plate.  Take your feta cheese and measure out 1/4 cup to sprinkle, or grade over top.  Place your finished turkey beside your arugula salad.  Take out 3 to 4 roasted red peppers out of jar and place on top of turkey.  Finish dish off by squeezing fresh organic lemon over the whole dish.  Enjoy!

Note:  This meal takes 15 to 20 minutes to cook.  You will not need any dressing.  The lemon and goat cheese will provide enough flavor.  The arugula is a nice crisp mint flavor.  Also, I listed two healthy choices of bread crumbs that you may choose from in the pictures below. 

Purpose of Dish:  This dish has many benefits.  Turkey is high in selenium which is what your liver loves.  We need a healthy liver to have a healthy metabolism.  The goat cheese is high in sulfur.  The arugula is loaded in vitamins and minerals, which will leave you energized as opposed to feeling weighed down after a meal.  If you’re looking to get more protein, this is your dish!  Enjoy!


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I’ve never caught a fish, but I did catch a kid! 

I love traveling up to North Carolina and North Georgia during the Summer months. I love to hike and kayak up there often with family and friends.  It’s become quite a tradition over the years.  One particular Summer, someone had convinced me to fish on one of the rivers up there.  I was excited to fish, because there were very few times in my life that I had the chance, and actually had caught anything.  My friend and I happily loaded all of our fishing gear up and set our mission upon a local fishing hot spot.  As we were fishing on this beautiful crystal clear river, there happened to be some young kids not too far from us swimming nearby.  As I was casting my line in hopes of catching a really nice size trout, I waited patiently for something really big to bite.  After only 5 minutes of fishing, sure enough I had a tremendous size tug on my line!  I started screaming at my friend…”I caught something!”  He came running over and kept yelling at me to reel in my line.  So I did!  As I was reeling in my line, I noticed the line was extremely heavy!  Was it a giant trout?  No it wasn’t!  I heard a young kid screaming as I was reeling in what I thought to be a huge Olympic size fish.  To my surprise, it wasn’t a prize fish at all!  Instead it was the kid I was reeling in!  My fishing hook got caught onto the bathing suit of the kid!  Needless to say, I never caught my trout that day! 

So what about Salmon?  Many of us live too far from Alaska to catch our own Wild Salmon.  But, a lot of us do have grocery stores that sell it.  Salmon is loaded in Omega 3 fatty acids, Vitamin B, E, B6, A and calcium.  It’s wonderful at protecting your heart, improving blood vessel function and great for rheumatoid arthritis.  So what not give it a try? 

I came home from a long day of work and I put together this really quick and simple Wild Salmon dish over a bed of Organic Romaine.  This dish only takes 7 minutes at most.  It’s quite tasty too! 


3 ounces of Wild Salmon

2 cups of Organic Romaine Lettuce

2 sprays of Organic Non-Stick Olive Oil

3 sprays of Liquid Aminos by Bragg (Soy Sauce Alternative)


Make sure your Wild Salmon is defrosted the night before.  Wash Salmon under filtered water.  Dry with napkin.  Cut into small cube sized bites.  I try and leave the skin on if possible.  Heat your Wok, or small pan on medium high heat.  Spray pan with Non-Stick Organic Olive Oil Spray. While pan is being heated, wash off your lettuce with filtered water.  Dry your lettuce with napkin.  Place chopped lettuce onto a plate.  Take your salmon and place in heated skillet.  Cook until most pink is gone.  Place cooked salmon on bed of lettuce.  Spray Liquid Aminos over the top.  Ready and serve!

Note:  Some people like to eat their salmon raw, or close to raw.  I usually will cook mine all the way.  Please buy “ONLY WILD SALMON.” 

Purpose of Dish:  This meal is beneficial for anyone battling inflammation in the body.  Salmon works wonders for people who are suffering from bladder issues, digestive problems, hormone imbalances, depression issues, joint problems, skin problems and weight issues.


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Lazy Low-fat Simple Shrimp Recipe



If you’re a lazy cook and like Shrimp…no problem! 




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During my early years we lived in Long Island, New York.  My Mom would always have a fresh pot of Italian Sauce cooking on the stove every weekend.  Along with the fresh aroma of the homemade sauce, we would always have some kind of seafood.  We would always have shrimp and clams around.  My brother and I grew to love seafood at a really early age.  Today it can be hard to get clean fresh seafood wherever you live.  I always try to buy my seafood local and wild.  I always avoid Farm Raised at all costs.  When you buy your fresh fish, you always want to cook it as soon as possible without having it sit too long in your fridge.

Shrimp is so easy to cook.  You don’t have to be master chef to whip up a shrimp dish.  Shrimp I believe has so much natural flavor on it’s own, adding too much to it sometimes takes away it’s real taste.  Shrimp is really low in calories, high in protein and even can help fight inflammation. If you’re trying to eat lighter foods and cutting back on meat, Mister Shrimp is your guy! 

The recipe below I use when I’m in a rush and craving something salty.  You can even have this as a snack and not feel like you’ve over done it in your waistline.  3 ounces of shrimp provides up to 20 grams of protein per serving.  That’s amazing!  Now go to the store and pick up some of these friendly little guys and make yourself a quick list of what you need.  Good luck!



1/2 of an Organic Avocado

3 ounces of Wild Shrimp Raw

2-4 sprays of Organic non stick Olive Oil Spray

1 teaspoon of Organic Parsley

1 cup of Organic Quinoa Shell Pasta (It’s Gluten Free)


Wash all of your raw shrimp in a strainer in the sink.  Peel off tails.  Dry shrimp on a paper towel. Boil a small pot of water for your Quinoa Pasta Shells.  Once water is boiling, place shells in hot water.  Cook until al dente. (cooked but firm to eat.)  Heat a small pan on medium to high.  Spray pan with Non-Stick Olive Oil Spray.  Once heated, place shrimp in pan. Lower heat to medium and cook until brown. Add in your cooked pasta with the shrimp and mix.  Sprinkle parsley over the top.  Once cooked, place food on a nice dish.  Cut your half avocado into small pieces and mash in between shrimp/pasta.  If needed, spray one more olive oil spray over the top of dish to make moist.  That’s it!  So easy!

Note:  This meal takes only 15 minutes to cook. Try and have a nice soft avocado in your dish.  The avocado with the shrimp makes a nice combo. 

Purpose of Dish:  This dish works well for people who are cutting sugar, anyone who’s on a tight food budget, anyone who has a hectic schedule and gluten sensitive people.  This dish is high in protein, zinc, selenium, amino acids, B12, choline and also iodine.  Like any food, enjoy everything in moderation.  Try this dish once a month and always try and switch up your meals. 


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