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Here’s a salad high in protein, low in carbs and big on flavor. It’s a hybrid of egg and tuna salad and the result is creamy, satisfying and nutritious. The crunchy bites of tangy pickle are fantastic.
This recipe is great to pack for lunch to keep you on track with your healthy eating throughout your workday. Enjoy!



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What You Need
Serves 4
1 (6oz) can albacore tuna, in water, drained and flaked
4 hard boiled eggs, chopped
¼ cup pickles, chopped
¼ cup plain Greek yogurt
1 Tablespoon fresh parsley, minced
½ teaspoon sea salt
¼ teaspoon black pepper
4 butter lettuce leaves for serving
Instructions
1. In a large bowl combine the tuna, eggs, pickles, yogurt, parsley, sea salt and pepper. Mix well until creamy and fully combined.
2. Chill the salad for 20 minutes and then serve on the large lettuce leaves. Enjoy!
Nutrition
One serving equals: 117 calories, 5g fat, 1g carbohydrate, 1g fiber, and 16g protein.
I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

​You wake up each morning with every intention of eating “good” today.
You’ll skip the drive thru line on your way to work. You’ll refuse to get fast food with co-workers at lunch. You’ll boycott the vending machine in the mid-afternoon. And you won’t even think about having dessert after dinner.
But then your cravings kick in…
Your friend drops by with a big fluffy muffin and a latte for breakfast. A group of co-workers invite you to that greasy spoon down the street for lunch. Cake is passed around at the mid-afternoon staff meeting. And after dinner your honey surprises you with a bowl of your favorite ice cream.
You tell yourself that tomorrow will be different.
Tomorrow you won’t give in to food cravings.
But then tomorrow comes with its own special circumstances, and cravings get the best of you once again.
Why Do Food Cravings Always Win?
Let’s face it, we live in a world where food temptations are everywhere…which leads to cravings, which leads to eating things that you shouldn’t, which leads to pounds gained. Again. And again. And again. Until you’re so fed up with your body that you don’t even know where to begin to get yourself back on track.
Stores display the most tantalizing junk food items right where you could easily reach them. TV commercials for greasy, fattening foods portray them so scrumptiously that you literally salivate. Sugary snack items have full-page, glossy pictures in your favorite magazines. And as if all of these weren’t enough, the people in your daily life are another (constant) source of food temptation.
To make matters worse, you’ve been conditioned since childhood to have a positive association with the act of indulging in your cravings. You use food as a reward. You use food as a source of emotional comfort. You use food as a way to relieve stress. And quickly these associations and uses of food become habit. A habit that’s not easily broken.
New Technique to End Food Cravings
Food cravings don’t need to have the upper hand on you anymore. Here’s how you can fight back using your most powerful asset: your brain.
Remember that your mind is an amazing thing. Once your mind is made up about something it’s nearly impossible to change it.
Try This Powerful Mind Exercise: Imagine that you are peacefully floating down a river on a raft. The sun is shining, birds are chirping, and you are having a fun, relaxing time. You feel wonderful about the river because it’s making you feel happy.
Now change perspectives for a moment. You’re now in a plane flying over the river and the raft. Instantly our eye is drawn to an enormous rocky waterfall. Then you look back to the person floating on the raft, having a wonderful time, headed straight for the treacherous falls.
With this new perspective of the river, do you think that you’d agree to get on a raft and take your chances floating toward the falls? Laughable, right? You’ve seen the hidden danger of the river. You know it leads to pain and suffering.
Now your negative association (watery death) with the river has replaced your initial positive association (relaxing fun).
This is the key to overcoming food temptations and putting an end to food cravings: building negative associations in place of existing positive ones. I’ll break this process down for you in two steps:
Step One: Create a STRONG Negative Association with Unhealthy Food
You may not have realized it, but up until this point you’ve placed unhealthy, fattening foods on a pedestal in your mind. As long as the wrong foods are on that pedestal you’ll continue to give into your cravings and will continue to gain fat.
Take the wrong food off that pedestal by listing off everything negative about them…
✓ These foods make you unhealthy.
✓ These foods cause weight gain.
✓ These foods drain your energy.
✓ These foods kill your confidence.
✓ These foods lessen your quality of life.
✓ These foods damage your love life.
Every time that you feel tempted to eat an unhealthy food, focus on your list of negatives. Kick the junk off the pedestal and put something healthy in its place.
Step Two: Create a STRONG Positive Association with Wholesome Foods
Now that your mental food pedestal has been cleared, put truly wholesome food items on it. Juicy fresh fruit, crispy vegetables and savory lean meats are the place to start.
List off the things that you love about healthy food...
✓ These foods make you healthy.
✓ These foods promote fat loss.
✓ These foods boost your energy.
✓ These foods build your confidence.
✓ These foods improve your quality of life.
✓ These foods enhance your love life.
I encourage you to immerse yourself into the world of healthy, wholesome foods. Browse the aisles of your local natural foods store. Stroll through a farmer’s market. Pack healthy snacks to bring to work. Clear your kitchen of junk.
Use the technique above consistently and you will soon find that healthy, wholesome foods are your favorite. And craving the wrong foods will be a thing of your past.
Call or email me today and I’ll get you started on a fitness program that will change your life and your body forever!

​Who needs fast food when you have delicious soup at home? Making a large pot of homemade soup will set you up for days of healthy quick meals!
This soup is filled with nutritious ingredients like fresh kale and pinto beans which lend savory flavors and wholesome fiber. Swapping out a heavy meal with a light cup of this homemade soup is a fantastic way to reduce your overall calories for the day and to help you make progress towards your fitness goal.
What You Need
Serves 10
1 cup dried pinto beans
1 large yellow onion
1 Tablespoon olive oil
4 cloves garlic, minced
4 cups filtered water
2 bouillon cubes
dash of freshly ground sea salt
dash of freshly ground pepper
2 bay leaves
2 teaspoons dried rosemary, crushed between your fingers
5 large carrots, diced
2 bunches kale, chopped
Instructions
1. Bring a large pot of water to a boil, add the beans and cook for 60-90 minutes. Drain and set aside.
2. In your soup pot heat the olive oil over medium heat. Add onion and garlic and cook for 5 minutes.
3. Add the cooked beans, water, bouillon, salt, pepper, bay leaves, rosemary, and carrots. Simmer for 15-20 minutes. Add the kale and cook another 15 minutes or until kale is tender. Add more water if needed.
Remove the bay leaves, add more salt and pepper if needed.
Nutrition
One serving equals: 112 calories, 2g fat, 20g carbohydrate, 7.3g fiber, and 6g protein.
I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!