tailgate healthy grilled chicken skewers



dipping sauce:

  • 1/3 cuphoney mustard
  • 2/3 cupreduced-fat sour cream



  • 1 cupplain low-fat yogurt
  • 1 teaspoonpaprika
  • 1 teaspoononion powder
  • 1 teaspoongarlic powder
  • 1/2-1 teaspoonchili powder
  • 1/4 teaspoonground cayenne pepper
  • 1/2 teaspoonsalt



  • 1 1/2 poundsskinless, boneless chicken breasts, trimmed of visible fat
  • 12metal or wooden skewers



  1. for the dipping sauce, mix the honey mustard and sour cream in a small bowl. cover and refrigerate until needed. this sauce can be made up to 2 days in advance.
  2. in a small bowl, whisk together all marinade ingredients; set aside.
  3. cut each chicken breast lengthwise into 4 long, thin strips. you should end up with about 12 strips. place the strips into a gallon-size zip-top plastic bag. pour the marinade mixture over the chicken, and close the bag. then flip the bag a few times to ensure that all pieces are coated with marinade, and refrigerate for at least 4 hours or overnight.
  4. when ready to cook, transfer the chicken to a colander to drain off excess marinade. with clean hands, skewer each piece of chicken, threading it onto the end of a skewer. continue until all of the chicken pieces are skewered.
  5. preheat the grill or grill pan to medium heat. cook for about 2 1/2 minutes on each side, testing chicken for doneness before serving (meat should be opaque). transfer skewers to a clean platter.
  6. remove the chicken from the skewers, if desired. serve chicken while hot with the dipping sauce alongside.



sauteed squash medley

squash medey


  • no-stick cooking spray
  • 1 medium zucchini, cut in half lengthwise, sliced
  • 1 medium yellow summer squash, cut in half lengthwise, sliced
  • 1/4 teaspoon dried italian seasoning
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground black pepper
  • 1-2 tablespoons butter


  1. spray large skillet with cooking spray; heat over medium-high heat. add zucchini, yellow squash, italian seasoning, salt and pepper; cook 5 minutes or until browned lightly, stirring occasionally.
  2. remove from heat; stir in butter until melted.

carrot cake smoothie for beautiful skin


In case you needed another reason to drink a smoothie that tastes like cake other than its taste (yum!), that half-cup of carrot juice boasts a whopping 11 mg of beta-carotene and 5 mg of alpha-carotene.


½ c unsweetened carrot juice
1 scoop vanilla shakeology
2 Tbsp toasted wheat germ
1 Tbsp soft cream cheese, regular fat
1 tsp flaxseed oil
¼ tsp ground cinnamon
2 g glucomannan
Ice cubes

pumpkin smoothie for beautiful skin


Canned pumpkin packs in 17 mg of beta-carotene and 12 mg of alpha-carotene per cup. Our bodies convert both forms of carotene into  the vitamin A precursor retinol, and then combines it with fat molecules to form vitamin A, a skin-supporting nutrient essential for cell growth and development


½ c canned pure pumpkin, frozen in ice cube tray
7 oz or 2% Greek-style yogurt
½ c water
¼ avocado
2 Tbsp ground flaxseed
½ tsp pumpkin spice pie

1 scoop vanilla shakeology

BLEND all ingredients until smooth

why i eat clean!

why i eat clean

Why eat clean? The most important reason is the impact it has on your health. But another good reason to eat clean is that it can help you lose weight. A couple years ago I was getting super frustrated because I was working out like crazy but I wasn’t losing any weight. At that point I revamped my daily meals and began to only  eat “clean” and watch ALL my portions, that’s when the weight started to come off. So believe me, what you eat has a huge impact on how you look. Below are my top 6 reasons to incorporate eating clean into your life:

  1. weight – watch it drop off/maintenance
  2. eliminating man made chemicals (reduces the chances of cancer dramatically)
  3. significantly lower the risk of diabetes
  4. feeling energized all day long
  5. beautiful glowing skin, hair and nails
  6. positivity

Tilapia in Almond Crust

Tilapia almond crusted

1/2 egg

1/4 teaspoon lemon pepper

1/4 teaspoon garlic pepper

1/4 cup ground almonds

1/4 cup freshly grated Parmesan cheese

2 (6 ounce) tilapia fillets

1 tablespoon all-purpose flour for dusting

1 tablespoon and 1-1/2 teaspoons butter

salt to taste

1/4 cup freshly grated Parmesan cheese

2 sprigs parsley

2 lemon wedges


  1. Beat the egg with the lemon pepper and garlic pepper until blended; set aside. Stir together ground almonds with ½ of the Parmesan cheese in a shallow dish until combined; set aside. Dust the tilapia fillets with flour, and shake off excess. Dip the tilapia in egg, then press into the almond mixture.
  2. Melt butter in a large skillet over medium-high heat. Cook tilapia in melted butter until golden brown on both sides, 2 to 3 minutes per side. Reduce heat to medium, and season fillets with salt if desired. Sprinkle the tilapia with the remaining Parmesan cheese, cover, and continue cooking until the Parmesan cheese has melted, about 5 minutes.
  3. Transfer the tilapia to a serving dish, and garnish with parsley springs and lemon wedges to serve.