Chicken with Creamy Coriander Sauce

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ChickenChicken with Creamy Coriander Sauce

 Recipes for your 21 Day Fix
Serves: 4
10 mins Prep time 15 mins Cook time
  • 2 tablespoons cornstarch, divided
  • 1 1/4 teaspoons  Coriander Seed, Ground
  • 1/4 teaspoon  Garlic Powder
  • 1/4 teaspoon Sicilian Sea Salt
  • 1/8 teaspoon  Turmeric, Ground
  • 1 1/4 pounds thin-sliced boneless skinless chicken breasts
  • 3 tablespoons butter, divided
  • 1 1/2 teaspoons McCormick Gourmet™ Cilantro
  • 3/4 cup  Original Chicken Stock
  • 1/4 cup dry white wine
  • 3 tablespoons heavy cream


10 mins Prep time 15 mins Cook time
  • Mix 1 tablespoon of the cornstarch, coriander, garlic powder, sea salt and turmeric in shallow dish. Coat chicken with cornstarch mixture.
  • Melt 2 tablespoons of the butter in large skillet on medium heat. Add 1/2 of the chicken; cook 3 to 4 minutes per side until lightly browned. Remove from skillet and keep warm. Melt remaining 1 tablespoon butter. Repeat with remaining chicken.
  • Mix remaining 1 tablespoon cornstarch, cilantro, chicken stock and wine until smooth. Stir into skillet. Stirring constantly, bring to boil on medium heat and boil 1 minute. Stir in cream. Spoon sauce over chicken to serve.

Serve with veggie or large salad.  Enjoy


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10 Foods To Stop Eating

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Get It Together

Get It Together: 10 Foods To Stop Eating Today
“I need to eat healthier.” That’s been your refrain, for what, the past five years? Get it together, people. If you’re ready to take steps towards better health and, naturally, a better body, start today. Step 1: Ban these 10 foods from your life-style and never look back. (Don’t worry, pie’s not on the list.)  I for one, can’t give them up forever but it is worth a try.  We always need a cheat..

1. Processed Meats

Apart from being packed with preservatives and sodium, processed, packaged meats are high in nitrates, which have been linked to stomach cancer, says Jim White, R.D., spokesperson for the Academy of Nutrition & Dietetics and owner of Jim White Fitness training studios. And many processed meats are shockingly low in protein, giving your cold-cut sandwich little if any redeeming qualities. Get your lunch meat sliced at the deli.. how much is your health worth?

2. Margarine

Billed as a healthy alternative to butter, margarine’s trans fats, which put you at risk for heart disease and diabetes, are far worse than the natural saturated fat you’ll find in butter. Does your margarine’s label say, “0 trans fat.” That might be a flat-out lie. The Food and Drug Administration currently allows food manufacturers to claim their products are trans-fat free as long as they contain less than 0.5 grams of trans fat in each recommended serving. While you’re tossing out your margarine, you should also take a look at the labels on any frozen food and bakery items you have in your kitchen. Many contain margarine as an ingredient. I have gone back to butter..

3. Sugary Cereals

Millions of guys start each and every day in one of the worst ways possible. High in sugar and low in nutrition, sugary cereals set you up for fat gain and a 3pm slump. Meanwhile, it’s basically impossible to eat a recommended serving of cereal, which, for many brands, is just ¾ of a cup—not even half a bowl. “The sugar and crunch produces a dopamine surge in the brain, which urges us to keep going,” Fear says. And since most guys don’t buy cereal in single-serving packages, it’s easy to eat five or more servings in a single sitting. Congratulations, you’ve just consumed three days’ worth of sugar.  This is very hard for busy Mom’s to understand on those busy morning trying to get their kids off to school. Maybe you need to get up a little earlier to fix a healthier breakfast.

4. Fast-Food Burgers 

Ultra cheap food is made from ultra cheap ingredients, and burgers are no different, Even if you try to minimize the bacon, fries, soda, cheeses, and sauces added to your fast-food meal, the meat in your burger is a far cry from what you’d buy from a butcher. In one Annals of Diagnostic Pathology study, researchers studied eight fast-food brands and found that all of their burgers contained between 2.1 percent and 14.8 percent meat. The rest was water, connective tissue, blood vessels, nerves, fat, cartilage, and, in some, even parasites. Gag.  Fast food used to be a treat not a stable. It is sad that we have become so busy that we let our health suffer.

5. Donuts

Considering that refined grains, sugar, and deep-fried foods are all independently unhealthy, you have to admire the donut for falling into all three categories. And, as if the 400-plus calories of sugar and fat (including trans fat) per serving wasn’t bad enough, some food manufacturers and donut shops use nanoparticles such as titanium dioxide, which the International Agency for Research on Cancer has classified as possibly carcinogenic to humans. Interesting how far we have come and how bad it is for you. My grandmother always made her own pastries. Maybe that is why she lived into her 90’s.

6. Microwave Popcorn

Does anyone eat popcorn because they are actually hungry? Either way, microwave popcorn doesn’t have much going for it in the nutrition department. All of its trans fats pretty much outdo any benefits its fiber holds. Meanwhile, some brands contain diacetyl-containing butter flavorings, which when breathed in, can cause life-threatening lung disease such as bronchiolitis obliterans, according to research from Brown University. And, in many popcorn manufacturing plant workers, it has. While some manufacturers have subbed out diacetyl with other chemicals, study researchers believe many of them may be just as harmful. If you have a hankering for popcorn, pop it yourself on the stove or in an air popper. I have to admit I am guilty of this.. So much quicker.. Will have to rethink this..

7. Toaster Pastries

I honestly think they are one of the worst foods you could possibly eat. These are typically high in sugar, trans fats, and low in protein and fiber. Plus, they have minimal vitamins and minerals. And just look at the ingredients list. It’s staggering that food manufacturers could even manage to fit all of those ridiculously long chemical names on the package. This is a hard one with our busy day.. That is why is it so important to have a plan. My Mom always had a weekly menu, it helped.  Want information on weekly meal prep. Join my health page on Facebook. (see below)

8. Blended Coffee Drinks

By itself, coffee can be great for you. But your blended beverage probably contains more sugar and fat than actual coffee. “Guys can easily consume a quarter of their daily recommended calories in a single drink. And that’s in a drink—it won’t even fill you up. Plus, by spiking your blood sugar and insulin levels, it guarantees a sugar and energy crash that will leave you raiding the snack drawer 30 minutes later.  Wow, does that mean you have to give up your Starbuck’s? maybe…

9. Bagels

As far as we’re concerned, any refined carb can suck it. But, if we had to pick the worst offender, we’d have to go with bagels. Not only are their carbs refined, leaving you with little more than sugar in bagel form, they can weigh in at 400 calories each. And that’s before you slather them in cream cheese or cut them in half and fill them with bacon (see #1!).

10. Soda

Right now, soda is arguably public enemy number-one—and for good reason. The list of reasons you shouldn’t drink the stuff are staggering. Among them, you’ve got weight gain, diabetes, and heart disease. But if it hasn’t stopped you from drinking soda, let us ask you one thing: do you smoke? Of course not, right? Well, according to 2014 study in the American Journal of Public Health, drinking soda can age you by as much as smoking. It’s something to think about.
Of course no one will give up all of these things forever, right? I have always taken the advise of my grandmother everything in moderation. To be truthful I haven’t given these things up altogether.
I am also a work in progress.

Your Partner in Health,

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Gluten-Free Flour Blends

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DIY Gluten Free Flour Blend

 Many people are looking for Gluten-Free Flour Blends that they can make at home.
Total time
An easy, 4-ingredient gluten free flour blend to use in place of all purpose flour in most recipes.
This blend has worked wonders in muffins, cakes, quick breads, gingerbread cookies, corn bread, waffles, crepes and many other recipes.


Serves: 2 3/4 cups
  • 1 1/2 cups brown rice flour
  • 1/2 cup potato starch
  • 1/4 cup white rice flour
  • 1/4 cup tapioca flour
  • OPTIONAL: 1 tsp xanthan gum (not necessary)
  1. Blend together and store in a secure container in a dry place (I prefer a large mason jar).
  2. This can be tricky because gluten free flours react differently in pretty much every recipe. But in general, use in place of all purpose or whole wheat flour in a 1:1 ratio. For extra binding (since there is no gluten) you can add a pinch of xanthan gum depending on the recipe, but I don’t find it necessary.
*This is not my original recipe, but a blend shared with me by a friend and I’ve been using it and loving it ever since!
Nutrition Information
Serving size: 1/4 cup Calories: 156 Fat: .7g Carbohydrates: 34.7g Fiber: 1.3g Protein: 1.8g
I will be adding Flour blends for pancakes, pizza etc..
Let me know what you think. Would love to hear if you liked this or have any other blends..
Your Partner in Healthy Living,
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