Month: February 2018

Romanian Meatball Soup

Romanian Meatball Soup

    This is probably the most common soup I make at my house simply because it’s between my family’s favourite. I always love sharing my Romanian recipes with you because I don’t feel that I have that many, so every single one that I […]



  INGREDIENTS:   2 large avocados, seeded, peeled and chopped 1 cup uncooked quinoa or rice 2 cups water 1 pinch sea salt 1 pinch sea salt ¼ cup extra-virgin olive oil 2 Tbsp lemon balsamic vinegar Zest of 1 medium lemon 1 Tbsp fresh […]








1 lb(s) short cut pasta, (recommended: macaroni, ziti or penne rigate or, whole wheat or whole grain pasta)

1 Tbsp extra-virgin olive oil

1 head organic cauliflower

1 cup chicken stock

3 Tbsp butter

1 onion, finely chopped

4 cloves garlic, finely chopped

3 Tbsp flour

2 ½ cups whole milk

Freshly ground black pepper

Freshly grated nutmeg

3 – 4 sprigs fresh sage leaves, very thinly sliced

2 Tbsp Dijon mustard

1 cup sharp white Cheddar cheese

1 cup Gruyere cheese

1 cup shredded Parmigiano cheese

1 small bundle watercress, washed and chopped




1. Bring water to a boil for pasta. Salt the water and undercook the pasta by 2 minutes, about 5 to 6 minutes.

2. While the water comes to a boil, in a covered Dutch oven heat extra-virgin olive oil over medium to medium-high heat. Cut the core away from the cauliflower and set the head into the pot and add 1 cup stock, cover and steam 12 to 15 minutes until tender. Remove and separate the cauliflower into florets. Discard water from pot.

3. Over medium heat in the same pot, melt the butter, then add onions and garlic. Saute for 3 to 4 minutes, until tender. Add in the flour and whisk for 1 minute. Whisk in the whole milk and season with salt, pepper, nutmeg, and sage. When thickened, stir in the Dijon mustard and 2/3 of the combined cheeses.

4. Drain the pasta, add to the cauliflower, stir in the cheese sauce, transfer to baking dish, top with remaining cheese. Cool completely and cover for a make-ahead meal.

5. Preheat the oven to 400ºF.

6. Bake until brown on a baking sheet to catch the bubble-over. The casserole will take 40 to 45 minutes to heat through.

7. Garnish bowls of cauli-mac-n-cheese with chopped spicy watercress.

Use organic ingredients, if possible.



Chocolate-Dipped Strawberry

Chocolate-Dipped Strawberry

Finish off a romantic dinner (or breakfast in bed!) with chocolate-dipped strawberries that will melt your valentine’s heart. These aren’t just any old chocolate-dipped strawberries. These homemade treats are made with love — and Shakeology! Instead of chocolate, these berries are dipped in a rich, chocolaty mixture of Shakeology and coconut […]

Meal Prep for the 1,800 – 2,100 Calorie Level

Meal Prep for the 1,800 – 2,100 Calorie Level

  Meal Prep for the 1,800 – 2,100 Calorie Level         What your meals will look like for the week:   Breakfast: Overnight oatmeal with rolled oats, plain Greek yogurt, and raspberries, and 2 hard-boiled eggs = 2 proteins, 1 fruit, 1 grain Shakeology Snack: Shakeology and […]

How Portion Control Containers Work

How Portion Control Containers Work

If you want to lose weight, you need to eat less ! Any diet in the world only works because it controls the amount of food you eat. There are lots of different diets, some better than others, but without a doubt they all work because they stop you from eating as much as normal.


There are lots of ways to eat fewer calories including:

  • Eat less fat
  • Eat fewer meals
  • Eat smaller meals
  • Eat more protein and less carbs
  • Eat from smaller plates
  • Choose lower calorie options
  • Cut out sugar

However, the easiest way to make sure you are eating less but not starting yourself it to use portion control containers.

Many eating plans specify how many calories you need to eat or how many grams of protein, fat, or carbs you are allowed. These numbers might be based on your metabolic rate, how much weight you need to lose, or some other arbitrary number.

However, if you have targets to hit, you are going to have to know more about the food you are eating. How many calories does it contain? How many grams of fat? How much sugar? You get the idea!

This invariably involves weighing and recording all the food you eat. You might use a calorie tracker app to make this a little but easier but, however you do it, you are going to have to get used to the idea of weighing all your food.

I don’t know about you but that sounds like a lot of work to me! And as soon as any diet seems to be more trouble than its worth, I know I’ll give up on it pretty darn fast. I’m not alone either – many of our readers have the exact same opinion.

Thankfully, there is an alternative to counting calories that is every bit as effective but way, way, WAY easier! That method is portion control containers.

Portion control containers are brilliantly simple but super effective. Each container is designed to measure one specific food group. Instead of weighing your food, you simple measure it with the appropriate container.


If you are doing 21 Day Fix program this ones are the ones designed to be used with the 21-Day Fix eating plan.

In that set, you get seven containers, each color coded so you know which one to use when.

  • Purple = fruit
  • Green = vegetables
  • Red = protein
  • Orange = seeds and oils
  • Yellow = carbs
  • Blue = healthy fats and cheese

Using the portion control containers, you can easily control your food intake without having to weigh your food. For example, you might make your main meals from two green containers full of veggies, one red container of protein, one yellow container of carbs, and half a blue container of healthy fats.

If you follow the 21-Day Fix meal plan, you’ll soon learn how many containers worth of food you should eat to lose weight and there are also recipes that specify which containers to use.

So, if you are fed up with either guessing how much food you should eat, or wasting your time weighing your foods, you really should try using portion control containers instead.

The 21-Day Fix ones are my favorite.



Counting calories really is a drag and is probably the last thing you want to do when you are preparing a meal.

Using portion control containers is a very good alternative to counting calories that still allows you to reduce your food intake and lose weight.

Simply put, using calorie control containers make losing weight easy!



Having these said I wish you an enjoyable and healthy fitness journey!