Healthy Chicken Carbonara


oz cooked whole-wheat spaghetti

slices bacon, cut into 1-inch pieces

 medium garlic clove minced
1 egg  and 1 egg white 
12  cup  parmesan cheese
12  tsp salt
14  black pepper
Top with chopped basil leaves to taste.
Serves 4; Prep Time 15 minutes
  • Cook spaghetti as directed drain and keep warm.

  • Meanwhile cook bacon in large skillet over medium heat until crisp

  • Add garlic and cook stirring constantly until fragrant about 30 seconds

  • Whisk egg and egg white in a small bowl

  • Add spaghetti to skillet, remove from heat add eggs, parmesean cheese and salt and pepper toss to coat.

Want to Lose 25 lbs or More? | Extreme Results Challenge

The Extreme Results 60-day Challenge will take place via the My Challenge Tracker app. I will be looking for 10-15 women who are motivated to lose 25 pounds or more and are committed to their fitness, nutrition and to checking in daily. Please apply for a spot here:

What’s In It For You?…

  •  Meal Plan
  • Exercise Plan
  • Healthy Recipes
  • Coaching and Peer Support

The Kickoff begins May 22nd and takes place in the MyChallengeTracker App. The only requirements to join are:

1. Me as your coach
2. Beachbody Fitness Program
Once you apply for a spot you will receive the next steps. Apply Here
Questions? Message me ASAP at

Always Hungry? | 6 Appetite Control Strategies


Add some flavor to your food and noncaloric drinks? Have you ever thought about using spices and flavors that will make your food both tastier and healthier. Vinegar, (I use Apple Cider Vinegar – Braggs is my favorite brand) which has been shown to lower the glycemic index (which means you metabolize the food more slowly), adds great acidic flavor to salad dressings, sauces and roasted veggies without a lot of calories and sugar.

Add cinnamon to everything from coffee and smoothies to chili. Cinnamon adds a sweet-smelling warmth to foods. Just like vinegar, cinnamon slows the rate at which food transits from your stomach to your intestine — this keeps you full longer, and help prevents that post-meal slump you get after eating.


Overeating happens when you get really hungry. Which leads to a vicious cycle–when you overeat, you feel full, then your insulin levels spike, you start feeling tired, then guess what? you are hungry, so you overeat again.

Instead of trying to resist being hungry, get ahead of it. Eat when you’re either not hungry or only slightly hungry, you will eat less and tend to eat more slowly. I find that this grazing technique works for me. I eat 5 small meals throughout the day instead of 3 large meals.  Having more energy is certainly a nice bonus because eating thoughout the day keeps your energy up and you may find that you are less tired.


Mild dehydration not only can cause tiredness and brain fog, it can also cause a sensation that resembles hunger. Drinks that give you just liquid calories such as juices and sodas are not filling, and their rapid digestion causes insulin spikes. So pass on the sweetened drinks and stick with sparkling or flat water.  You can flavor your water with lemon, strawberries or cucumber. Or better yet, get an infusion bottle –a bottle that has a chamber where you can add fruit and herbs to flavor your water.

Aim to drink at least 8 glasses of water a day. Another great tip — drink a glass about 20 minutes before each meal for appetite control.


When you eat and swallow food, there is a delay before you feel full from it. This delay is usually between 10–30 minutes. We tend to eat more food than we really need because of this delay. Also eating faster we tend to eat more particularly later towards the end of a meal.

The solution: Chew each bite 10 times. This will cause you to eat more slowly, allowing your brain to catch up to your stomach. So Slow Down…This will also help you enjoy and savor your food.


This trick was discovered by the late Seth Roberts: What he did was consume a shot of olive oil or a glass of water with a tiny bit of sugar (an exception to the rule on sugared beverages above) between meals. An easier snack that is effective –a handful of unsalted almonds. Doing this once a day may dramatically reduceds appetite — this can be especially true if you have a lot of weight to lose.

The reason this works: It apparently regulates ghrelin, a hunger hormone, by weakening flavor-calorie associations. For this to work, the snack must be bland, and you should consume nothing else but water for at least an hour before and after the snack.


Willpower is reduced when you’re hungry, and there’s more tempting junk food outside the home than inside it, you should fill up on healthy food before leaving home. Always keep a healthy snack, such as jerky, almonds or kale chips, right next to your front door, and eat some before you leave home. This will cause healthy food to “crowd out” unhealthy food in your diet, and make it much easier to skip the junk food that may cross your path

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