Let’s Get Sugar Smart


Today Americans eat more sugar than ever before, with dire consequences. In all its forms, added sugar is the culprit behind obesity, diabetes, and many other modern maladies. The sweet stuff is hiding in places you wouldn’t expect. And fueling the food carvings that wreak havoc on your waistline. How do you conquer cravings and get on a path to better health?

Here are some of the tips that helped me shed the extra fat and get those curves I’m known for;

* Don’t sip sugar. The human body didn’t evolve to register liquid calories the same way it does solid food. Beverages are a big source of sugar and hidden chemicals. Try fresh fruits and citrus to spice up water instead.

*Think au natural. “curb cravings with fruit.” Fruits contain sugar, but their main ingredient , fiber, slows down the absorption of sugar into the bloodstream, blunting the dangerous high-low cycle.

* Sweets for sweets. Yes, working out helps burn calories, but it may also protect against the harmful effects of sugar, according to researchers…fructose combined with others sugars can improve exercise performance by helping boost energy.

* Sap your cravings. if your going to have sweeteners, you might as well choose ones that offer health perks such as agave and honey.

*Take baby steps. As you evaluate your diet, scale back slowly. Use less and less each day in your normal foods such as coffee. Try your coffee black one day out of the week and then slowly go to two days a week. I was once a milk-and-sugar-kinda-gal until now. Very soon, one sip of a mochaccino may be surprisingly too sweet. Your taste buds adjust over time.

Try this recipe below as a healthy alternative to your cravings. You will be surprised just how good living fit & sexy can taste!

Chocolate Coconut Protein Cake

For Cake:
4 or 1/2 cup egg whites
19 oz can black beans, rinsed and drained
1 cup almond milk, unsweetened
4 oz sweet potato
3/4 cup water
1 tsp baking soda
1 tsp baking powder
1/2 tsp salt
2 tsp pure vanilla extract
1 1/2 cup oats (blend in a blender till flour consistency)
1/2 cup shredded coconut, unsweetened
2 scoops (60 g) protein powder
1/2 cup cocoa powder

For Coconut Chocolate Frosting: Optional
4 tbsp Extra Virgin coconut oil (you can find this in vitamin isle most grocery)
5 tbsp cocoa powder
1/2 cup almond milk, unsweetened
1/3 cup agave nectar

1. Preheat oven to 350 F degrees.
2. In a food processor

or blender, beat egg whites for 30 seconds. Add black beans, almond milk, sweet potato, water, shredded coconut and vanilla extract and process until smooth.
3. In a separate bowl mix together oat flour, cocoa powder, baking soda, baking powder, salt and protein powder

. Slowly add to the bean mixture until combined. You should end up with a pancake like batter.
4. Line 9 x 13 baking dish with parchment paper

and pour in the batter. Bake for 40 minutes or until the inserted toothpick comes out clean.
5. In the meanwhile, in a small pot on low heat melt coconut oil. Add cocoa powder, agave nectar and almond milk. Whisk until combined. Let the frosting simmer for a couple minutes until it starts to bubble and thicken. Remove from heat and let it cool for 10 minutes on a countertop or in a fridge.
6. Pour the frosting on top of the cake, dust with stevia or sliced almonds and cut into 18 squares.
7. Store in an airtight container in a cool and dry place for up to 3 days, in a fridge for up to 5 days and in a freezer for up to a month.

Nutritional Info
Servings Per Recipe: 18 pieces
Amount Per Serving = 1 piece:
Calories: 161
Total Fat: 5.4 g
Cholesterol: 0.6 mg
Sodium: 176.0 mg
Total Carbs: 12 g
Dietary Fiber: 4.5 g
Protein: 10 g

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Fitness Model 10 Minute Spaghetti

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This Fitness Model 10-Minute Spaghetti is a great source of protein, vitamin A, C, thiamin, riboflavin, niacin and iron. When cooking for my family, I always felt left out when it came to the dinners because of competition dieting. Until now, I have been creating recipes to make competition dieting not so boring and allowing me to still enjoy eating. The tomato sauce (which usually has sugar) makes this unsuitable for the last few weeks before competition. Your welcome to leave it out though and add veggies instead. Hope you enjoy and remember to like and comment at the bottom of post!

Fitness Model 10-Minute Spaghetti

1 small onion, chopped (about 1/2 cup)
2 garlic cloves, minced
2 packs of Sazon (Spanish seasonings)
1 tsp Italian Seasonings (basil, marjoram leaves, oregano, rosemary)
1 can (15oz) tomato sauce
2 bags of Miracle Noodles or Pasta Zero Noodles, drained & rinsed (you can find these in the produce section in most grocery stores)
8-10 sliced mushrooms
2 cups of raw spinach leaves
1lb 98% lean ground turkey
1 tsp Extra Virgin Olive oil

Heat EVOO in a deep frying pan and brown onion, garlic and turkey until cooked. Add sauce, seasonings and veggies until veggies are soft. Toss in noodles last and blend all ingredients. Plate and serve hot. Enjoy with some Ezekiel bread. Yum!

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Miracle Pasta


To be honest, I have kept pasta off my diet but was on the hunt for a low calorie, gluten-free, no-guilt pasta. This is what I found!

I found Pasta Zero Shirataki Noodles. They are made primarily from yam flour and water. Pasta Zero Shirataki Noodles contain ten times fewer carbohydrates than the average serving of pasta. Unlike other shirataki noodles, Pasta Zero also contain chickpea flour giving the noodles a “real pasta” taste and texture without excess carbs or calories. At only 20 calories per serving, Pasta Zero lets you get creative in the kitchen with sauces and recipes while preparing figure-sexy-friendly meals.
Even though I’m not a no-carb-kinda-gal, it’s nice to know that there is an alternative when I need to make meals that are low carb. I get asked a lot for suggestions on recipes with unique ingredients. This recipe is with elk meat, a request from a fan, but you are welcomed to use any lean protein choice such as: beef, chicken, or shrimp.
Remember, this product is NOT an open-and-serve product. It’s a “close-your-nose-and-rinse-the-hell-out-of-it” product. Once rinsed, its perfect and can be used in everything to Pad Tai, soups, stir fry, spaghetti, & salads.
This has worked for several of my clients. Especially when trying to transform into a healthy fit lifestyle, so give it a try and love to hear recipe suggestions along with any questions you may have about living a fit & sexy lifestyle.

Elk Ginger Stir-Fry
1-1.5 lb. elk backstrap, cut lengthwise. Remove fascia (silver skin) from elk, slice into small strips along the grain, and season with few drops of soy sauce & set aside.
3 carrots, chopped fine
3 celery stalks, chopped fine
1 small onion, chopped fine
3 garlic cloves, minced
2 tbsp’s minced fresh ginger
1 bag of broccoli slaw
1 bag of raw coleslaw Mix
1/2 cup chopped parsley
1/2 cup cilantro, chopped
2 tbsp’s of extra virgin olive oil
1 bag of Pasta Zero Noodles, drained & rinsed
1/2 cup of ground fresh chili paste
Soy sauce to taste
1-2 cups of water
salt & pepper to taste

Heat wok on high and add EVOO, garlic, & elk. Cook 4-5 minutes until elk is lightly browned, scoop out elk and set aside to rest. Reheat wok and add onions, celery, carrots, ginger, chili paste while adding water gradually till veggies soften about 8-12 min. Once carrots & celery are soft, add broccoli slaw & coleslaw mix. Cook additional 4-5 minutes, add salt & pepper to taste. Throw back in elk to veggies and then add rinsed Pasta Zero Shirataki Noodles till all ingredients are warm. Serve & garnish with parsley. Enjoy!





Protein Bars Are they Good or Bad? 

Protein Bar recipe

The problem with many protein bars is that they are nothing more than a well-packaged candy bar.

Real food is always the best option but sometimes you might feel for something sweet, or you might need a meal on the run.
So, how do you pick a bar that is good for you?

Reading food labels is very important and sometimes the key to knowing which bar to pick. Processed food greatly affected the way people feel, along with creating a society that is over-fed and under-nourished.

Take a look at the ingredients that are in most processed protein bars:

INGREDIENTS: Protein Blend (Whey Protein Hydrolysate, Whey Protein Isolate), Coating (Maltitol, Fractionated Palm Kernel Oil, Whey Protein Concentrate, Cocoa Powder (processed with alkali), Calcium Carbonate, Soy Lecithin, Natural Flavors, Sucralose), Hydrolyzed Collagen, Glycerin, Cocoa Powder, Water, Milk Protein Isolate, Milk Chocolate Drops (Sugar, Whole Milk Powder, Chocolate Liquor, Cocoa Butter, Milk Fat, Soy Lecithin, Natural Vanilla Flavor), Maltitol Syrup, Soy Protein Isolate, Peanut Flour, Calcium Carbonate, Natural Flavor, Vitamin and Mineral Blend (Ascorbic Acid, d-Alpha Tocopheryl Acetate, Niacinamide, Tricalcium Phosphate, Zinc Oxide, Copper Gluconate, d-Calcium Pantothenate, Vitamin A Palmitate,Pyridoxine Hydrochloride, Thiamin Mononitrate, Riboflavin, Folic Acid, Biotin, Potassium Iodide, Cyanocobalamin),
Sucralose, Almond Butter, Soy Lecithin.

The amount of man-made chemicals, saturated fat, high glycemic carbohydrates, and sugar alcohols make many of these bars junk foods, which in turn make you crave more sugar and carbs then before you started. Opt for healthier snacks like almonds, fresh fruit, turkey breast, homemade protein bars, etc… Or if you need something on-the-go do a protein shake that is lower in sugar. Plan ahead, prep your meals and you can make easy, nutritious, and convenient meals that will help you stay on track with your fitness goals!

Check out this recipe for homemade protein bars. The nutritional value tops all processed bars in stores and this is what I make for myself!

(Stop by The Body Shop Inc. @ Facebook http://www.facebook.com/TheBodyShopInc?ref=br_tf
to find the best tasting Protein Powder)

Gia’s Protein Bars

2 cups of oats
3 eggs
2 scoops of protein powder
1/2 cup of ground natural almonds in food processor
1/2 cup of unsweetened natural almond milk
2 tbsp of natural peanut butter

Preheat oven to 350F. Mix all ingredients together and spread on a nonstick baking pan. Bake for 20 minutes or until firm. Cool and cut into 6 servings. Store in refrigerator till you’re ready enjoy! Yum!

Protein Bar recipe

A Model’s Secret Weapon!


Is there really such a thing as a secret weapon to getting the perfect body? Well, the answer is yes and no. Let me explain…
There’s no magic bullet around working hard, having lots of discipline and following basic steps to good health, BUT here is my secret and a staple in pretty much all my dishes that help me stay lean year round and which you can substitute for flour…SWEET POTATO & YAMS! I use them in most of my recipes such as pancakes, tortillas, breads, cakes and even pies, but one of my favorites is down below…KEEP READING!

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