Kitchen Makeover

If a food is in your possession or located in your residence, either you, someone you love, or someone you marginally tolerate will eventually eat it. – John Berardi

What does that mean for you and I? This means that we should keep food on hand that we want to eat, or want our families to eat, to nourish our bodies and reach our goals whether that be fat loss, muscle gain, overall health and wellness, or anything between.

We make over 250 food decisions a day.  Most of them are automatic.  We don’t even think about it.  We just grab the food and eat.  It’s harder to make healthy decisions when we’re tired, hungry and don’t have the right tools.  If we’re walking past the break room and there’s a box of donuts we may just grab one, without much thought.  If we’re at the bar with friends and there is a big plate of nachos in the middle of the table, we’re probably going to mindlessly eat them.  If our fridge is stocked with pre-washed and chopped produce and lean protein it’s going to be easier to cook up a quick healthy dinner after a long day of work.

A kitchen makeover helps you do this.  It helps you get rid of food that has little nutritional value, food that triggers unhealthy eating habits, food that sabotages your goals.  A kitchen makeover helps you make better choices.  It helps teach you how to fill your kitchen with more nutritious foods to keep you feeling in control and on track.

A kitchen makeover consists of a few basic parts:

  • Get rid of low-quality foods and ingredients
  • Restock with higher quality foods and ingredients
  • Equip your kitchen with the right tools
  • Basic cooking and meal prep

A healthy kitchen is the start of a healthy home.  It may seem overwhelming at first and you may encounter some resistance from yourself and from your family.  Remember, healthy doesn’t have to mean boring or tasteless.  Make these changes as a family, as a lifestyle, and see how much better you feel!

DO you need help making over your kitchen?  Contact me for information on how I can help you!


Fun in the kitchen

This weekend was chilly so I decided to whip up a batch of chili for the week.  I have a recipe for turkey chili from an old Weight Watchers cookbook that I have been making for years and keep tweaking and modifying to fit my preferences. 20161031_150658

You’ll notice it is bean free.  I made it with beans for years until I discovered my body really doesn’t like legumes. The original recipe called for ground turkey.  Turkey is great in this but grass fed beef has so much more flavor so I’ve been switching it up. I also add carrots which seems random but they add a nice sweetness. I make my own spice blend with traditional chili, paprika and cumin but add some cinnamon and cocoa.  They add a depth of flavor that you can’t quite put your finger on but I think make this chili special.  I personally like my chili thick so I usually only add the tomatoes and a bit of sauce, if you like it thinner add some stock.

20161031_14464920161031_15003820161031_15020020161031_14575920161031_150635 Serve it with the toppings of your choice.  I like some fresh avocado and a few tortilla chips.  My mom likes to add rice,  wrap it up in corn tortillas and eat it like tacos.  My husband prefers cheese and uses  tortilla chip scoops to eat it with.  Feel free to get creative.  Here’s my latest incarnation let me know how you like it!




  • 1 pound grass fed ground beef  (you can use turkey, I just like beef better)
  • 1 T olive oil
  • 1 onion chopped
  • 1 green pepper chopped
  • 1 cup frozen cut carrots (or cut up fresh, whatever is easier)
  • 1 8 oz can tomato sauce
  • 1 can diced tomatoes (I use fire roasted, for more heat use diced with green chilies)
  • 1 – 2 T chili powder
  • 1 T paprika
  • 1 t cumin
  • 1 T cocoa powder
  • 1 t cinnamon
  • garlic powder to taste


Heat dutch oven or stock pan on medium high, add oil, saute onion until soft, add beef and cook through, add spices, let combine and toast for a minute or two, add sauce and tomatoes, add pepper and carrots, if mixture is too thick add up to 1c chicken, beef or veggie stock. Simmer and enjoy.