Tips for Revamping Favorite Recipes

Everyone has their favorite dishes, ones that mom or grandma used to make or new ones
that you have discovered on your own. Once you have been diagnosed with diabetes,
you may feel that you can never enjoy these dishes again (or not without harming your
health). But there are ways that you can change old family favorites keeping the flavor
but reducing or eliminating the amount of sugar or carbohydrates they contain.

For most substitutions that you are going to make to your recipes, you are looking for
ways to reduce the fat content. Here are some standards that you can use. When your
recipe calls for:

* Whole milk try substituting with 2% or 1% instead
* Whole eggs try substituting with an egg substitute or use 2 egg whites for every
whole egg called for in the recipe
* Sour cream use low fat sour cream or plan yogurt
* Baking chocolate try using cocoa powder mixed with vegetable oil (3 tablespoons
with 1 tablespoon of oil will equal 1 ounce of chocolate)

In addition to the above suggestions, always use light or lower fat versions of ingredients.
Sometimes trial and error is necessary to get the recipe just right, but do keep trying the
end result will be worth it when you create a cake or other dessert that you love and is
diabetic friendly.

Alternately, you can purchase a diabetic cook book that is full of desserts to make that
will work with your diet. This way you can create new favorites for you and your family
to fall in love with. Don’t feel that just because you are a diabetic you cannot enjoy
variety in your foods. Keep trying new things while keeping a close eye on your blood
sugar levels to add new foods to your growing repertoire.


Tips on How to Meal Prep

The key to having a healthy diet and actually sticking to it, is planning ahead. You need to have a plan of what foods you will eat, what workouts you will do, etc. By prepping your meals ahead of time, you get rid of all temptation to snack on food while cooking your actual meal, or just choosing the most convenient snack bar at hand. This way you have your meals ready at hand, all measured out and hunger will not dictate what goes into your body. Sometimes meal prepping can seem like an extremely daunting task. How are you supposed to cook all your food for 7 days, in one afternoon? It’s easy actually! Follow these two simple steps and you will
become a meal prepping pro. 
Getting Started

  • Invest in GOOD tupperware.
  • Purchase a food scale. Portion is everything. We recommend the electronic scales because they are easy to zero out and you can just put the tupperware on top of it and measure.
  • Make an assembly line. Try to cook everything at once by using stove top and the oven to make your life easier and decrease prep time.
  • Eat with your eyes. I like to make veggie medleys with bright colors and variety so you are not stuck with the same boring lunches.
  • Make foods that will keep. Chicken breast and turkey meat are good for meal preps. If you cook seafood, make sure you eat it the first day or two or it will go bad!
  • Keep it simple. You don’t need to make lavish meals for meal preps. That’s what I leave dinner for. Just pop in your proteins with spices, veggies, and grains and it’ll leave you satisfying with much less prep time. 
  • Pick one day a week as your “plan and prep” day. Grocery shop on this day as well!

What to eat

The items listed on here are not the end all be all. Choose the healthy items you would like to use if they are not listed below! Plan your meals for the week out using the following guideline: Protein + Starch + Vegetable (and be making sure to get your healthy fats in!)
Protein options

  • Chicken Breasts Boneless, Skinless
  • Chicken thighs are okay for specific recipes
  • Ground Beef – 85% lean or higher
  • Ground Turkey – 93% lean or higher
  • Fish – Salmon, Tilapia, Shrimp*
  • Eggs (hard boil a bunch for the week!)
  • Vegetarian or Vegan? Try plant based proteins: beans (black beans, garbanzo beans, kidney beans, etc.) edamame, tofu, tempeh

Starch options

Opt for whole grain, complex carbohydrates as your fuel! (There are other options as well, this is a ‘basic’ list)

  • Quinoa— you can add whatever flavors/spices of dish to quinoa to boost flavor
  • Sweet potato
  • Brown rice
  • Pasta
  • Potato
  • Rice Varieties: Jasmine*, Basmati*, Wild Grain*, Etc.
  • Buckwheat
  • Amaranth

Vegetable options

  • Leafy greens are your best bet here! I have put a * next to my favorites!
  • Spinach
  • Green Beans
  • Mushrooms
  • Asparagus
  • Broccoli
  • Cucumber
  • Red, Yellow, Orange Peppers
  • Zucchini
  • Kale
  • Bok Choy
  • Spaghetti Squash
  • Carrots
  • Tomatoes
  • Sugar Snap Peas


  1. Check to make sure you have all the ingredients for all recipes before hand!
  2. Add necessary items to the shopping list
  3. Grocery shop for the week
  4. Peel, chop, cut all raw veggies for the week to put in lunch or to have as a snack (Healthy choices are easier to make when they’re ready to be eaten!)
  5. Repeat the process for any fruit that requires cutting to be eaten
  6. Prep your protein/meals (see below)
  7. Make specific meals to eat as alternating left overs
  8. Make items to store in the freezer and eat at a later time
  9. Make your meat “basic” to be used in a variety of ways through out the week

Now, you can take prepping as far as you want to. You can:

Cook enough protein, veggies, starches to eat for the week (keeping these items basic will make them more versatile to use during the week) OR Cook two meals to generate enough meals to alternate for the week (five-seven days of dinners)



  • Make ground beef/ ground turkey meatballs and freeze for a later date
  • Make homemade burgers for now and to freeze for a later date
  • Crockpot freezer meals, Google this! So many ideas out there to make in your crockpot and portion out for the week


  • Cook as much of your protein that you would like to have for the week
  • Grill chicken in bulk with a variety of seasonings to switch up the flavor during the week
  • Bake chicken in bulk, check out a great recipe here
  • Use your crockpot! Makes enough of a dish to have for the week!
  • Cook chicken in chicken broth in the crockpot and use as shredded chicken to add to recipes for the week (think chicken salad, chicken tacos, to put on top of salad)
  • Sauté ground beef/ground turkey with a little bit of garlic powder (eat as is through out the week or create dishes with it such as tacos, beef and peppers, etc.)
  • Hard boil enough eggs for the week as a lunch option or go to protein based snack

Happy Food Prepping!

Warm Lemon Water?

So I was training a new client and we were discussing healthy morning habits. She stated that her doctor has her drinking warm lemon water every morning for cleansing and detoxing her body. She asked me if it was ok for her to drink before she comes to train with me. 

Now I know that I’m a personal trainer and I’m into all that is healthy but there are a lot of things out there that I have never heard of or just don’t know much about. And that’s why I love running into people who has knowledge on things I don’t. And for that reason I keep my head in the books so that I can learn as much as I can about being and staying healthy. 
So, I let my client know that drinking her warm lemon water before training with me should not effect her workout in any way, shape or form. I did tell her that I want to look further into the benefits of it and I’ll get back with her. So, from personal experience, I have been drinking lemon water for years and that’s only because I would see my mom drink it often. But I never looked into the benefits of drinking it. I just figured she wanted to add a little flavor to her water. 

Well, to my surprise drinking warm lemon water has many benefits and I would love to name 20 of them here today!

  1. Electrolyte Up- Lemon water will provide your body with plenty of hydrating electrolytes in the form of potassium, calcium and magnesium. 
  2. Joint healing- Lemon water can help reduce both joint and muscl pain. 
  3. Better digestion- drinking warm lemon water can help your body with digestion thanks to the citric acid contained in lemon. This acid interacts with various enzymes in your body and stimulates the secretion of gastric juice. 
  4. Increased liver function- Lemon water can help the liver produce more enzymes with the help of lemon water than any other substance. 
  5. Liver cleansing- Lemon water also AIDS your liver in helping it release toxins. 
  6. Fight respiratory infections-  Lemon water can help you battle everything from sore throats to tonsil inflammation, thanks to the anti-inflammatory property of lemon. 
  7. Regulate bowel movement
  8. Aid your metabolism- being a powerful antioxidant, lemon can protect your body from various free remadicals and also strengthen your immune system. 
  9. Reduce pressure and anxiety symptoms- Lemon water is high in potassium content- depression and anxiety are often linked to not having enough potassium in your blood. 
  10. Cleanse- Lemon water can help cleanse your blood and arteries. 
  11. Regulate blood pressure- Daily digestion of one lemon is estimated to reduce high blood pressure by 10%- drinking lemon water is a great way to work towards that quantity. 
  12. Alkalize yourself- Lemon water allows your body to keep a higher pH level, helping your body fight off diseases. 
  13. Revitalize your skin- Lemon water contains vitamin C, which is known to improve skin conditions through the revitalizing of the body. 
  14. Reduce gout pain- Gout pain can be attributed to a buildup of Utica acid- lemon water helps dilute this acid, thereby reducing this pain. 
  15. Protect your body through pregnancy- The vitamin C in l on helps lemon water act as an adapt oven, allowing the body to better cope with various viruses. It can also help the bone tissue formation of your unborn baby. 
  16. Relieve heartburn- Mixing a teaspoon of lemon juice per half glass of water can help relieve heartburn. 
  17. Kidney stone relief- If kidney stones are a concern for you, drinking lemon water can help dissolve not only those but gallstones, pancreatic stones and calcium deposits as well. 
  18. Lose weight- Lemons have a pectin fiber, which aids in the suppression of hunger cravings. 
  19. Oral health- Drinking lemon water can help reproved tooth pain and fight gingivitis. 
  20. Prevent cancer- Several studies have found that cancer cannot thrive in an environment that is rich with alkaline- a substance prevalent in lemon. 

Lemon water doesn’t just quench thirst better than any other drink- it also provides our bodies with plenty of vitamins, minerals and vital trace elements. It’s also a great energy booster for when we wake up first thing in the morning as our tissues are dehydrated and in desperate need of fluid to push out toxins. 

So all that to say this. Yes! Keep drinking your lemon water. 

Delayed Onset Muscle Soreness

I received a few messages and calls from a few of my clients because they were sore from their previous workouts. One asked for more stretches for that specific area, another wanted to know if she should still workout the same muscles even though it’s been 48 hrs and another client just failed to apply the assigned stretches and therefore she could barely walk.

I must admit, I love receiving feedback from my clients. I find it quit comical when I hear of how they are getting through their next few days after a vigorous workout.

All that to say this…Delayed onset muscle soreness is one symptom of exercise-induced muscle damage. The other is acute muscle soreness, which appears during and immediately after exercise.
DOMS tends to creep up as soon as six to eight hours post-exercise, and peaks around the 48-72 hour mark, though there is much individual variation of this timeline.

I stress to my clients on a daily basis how important it is to stretch. I suggest that they perform a full body stretch in the morning and again before they go to bed at night.

Stretching and flexibility is one thing people tend to not hold with high importance. We just don’t stretch enough.

Most people don’t realize how important staying flexible and stretching the muscles really help us carry on I. Out everyday lives. After a moderate to vigorous workout, stretching helps break the cycle,” which goes from soreness to muscle spasm to contraction and tightness.  Stretching gives you better flexibility and  improves your performance in physical activities or decrease your risk of injuries by helping your joints move through their full range of motion and enabling your muscles to work most effectively. Stretching also increases blood flow to the muscle.
So you might be wondering how how to treat DOMS? Several remedies come into play, such as ice, rest, anti-inflammatory medication, massage, heat, and stretching have been reported as helpful in the process of recovery.

Prevention is key. Stay hydrated and flexible.

The Complete Cookie

As I was training a client she mentioned to me what she would eat to stop her cravings when she wants to really eat CRAP. She mentioned “The Complete Cookie” and how deliciously good it was. She stated that it was not only good but it was a healthy snack. “The Complete Cookie” comes in many different flavors with the number one flavor being America’s choice chocolate chip cookie. “The Complete Cookie” has many, many nutritional values.

  • “The Complete Cookie” is made in the bakery not a lab. 
  • It’s individually wrapped for freshness.
  • It’s committed to your health and fitness and made with non-GMO ingredients. 
  • It’s a great source of protein and you know protein is what it’s all about!
  • It’s soy free.
  • It’s kosher, guaranteed of purity and cleanliness and it’s a great source of fiber which complements digestion. 
  • No dairy, no fructose corn syrup, no cholesterol, no artificial sweeteners, no sugar alcohols.

When I heard about the cookie, I felt I just had to try it. Especially when it’s that time of the month and I want the biggest snickers bar in the world. So I went to my local H-E-B and found “The Complete Cookie” in the supplement section of the store. They had many flavores in stock and I wanted to take them all home. But I chose the pace myself and just pick one or two to try before I buy the entire supply. So I chose to purchase the chocolate chip and the oatmeal. They happen to be on sale, buy 2 for $3. So as I leave the store and jump in my car, I immediately open the oatmeal cookie. It was amazingly good! And surprisingly I could only eat a quarter of the cookie because it was so big and thick (not complaining). I loved how soft and moist the cookie was. And it filled my craving immediately. I definitely am sold and will buy again. And not only that, I will tell all my clients about this lovely option for a healthy snack. 

Why Train Hard To Get Fit?

The first step in your journey to living a healthier life is to believe that you possess the power to change your own lifestyle. You must be optimistic about your delivery to make a difference in your own life. Now, if you are interested in improving your own lifestyle, the first step is not to repeat bad hab-its. Let me offer some good advice about correcting bad habits. It was once said that, “a man who has committed a mistake and doesn’t correct it is committing another mistake.” 

You know that you have made mistakes but you don’t need to duplicate them in the future. You can’t change the past but you can learn from it. Think instead about tomorrow and how it will affect the future. Now is the time to say


➢ “I want to feel better.”

➢ “I want to look better.”

➢ “I want to show myself that I can do it.”


Then you say to yourself


➢ “I can do it.”

➢ “I can take the responsibility for my own welfare.”

➢ “I can commit to it now.”


Are you ready?