Chicken Apple Sausage Patties

I posted a photo of my Chicken Apple Sausage patties on Instagram (and Facebook) and a few people have contacted me for the recipe.  It’s perfect for Phase 2 of the hcg/Omni Drops Program.  When you cook it, just add some water, not oil, to soak up all those awesome cooked bits in the pan and give your patties that nice golden color.  I sauteed some cabbage with the patties.







Chicken Apple Sausage
Phase 2 Approved
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  1. 4oz ground chicken breast
  2. 2 tablespoons minced apple
  3. 1 serving Melba toast crumbs (optional)
  4. 2 tablespoons chicken broth or water
  5. 2 tablespoons apple juice
  6. 1 tablespoon finely minced onion
  7. Dash of garlic powder
  8. Dash of onion powder
  9. Dash of cinnamon
  10. Dash of clove or nutmeg (optional)
  11. Dash of cayenne to taste
  12. Stevia to taste (optional)
  13. Salt and black pepper to taste
  1. Combine ground chicken, diced apple, and dry spices in a small bowl. Add in the minced onion and apple juice and mix thoroughly. Form into 2-3 round patties and fry in chicken broth until fully cooked and lightly brown. Deglaze periodically with a little water to intensify the flavors and keep the patties moist.
My Eating Clean Journey

GoodBelly 12 Day Belly Reboot

Disclaimer:  I was provided enough GoodBelly for the 12 Day Reboot.  All opinions are my own.

I was offered the opportunity to try GoodBelly for their 12 day reboot.  I was actually pretty excited about it since i’ve been having some tummy troubles for the past few months.  My biggest concern was what the drink would taste like.  I was pleasantly surprised that I really enjoyed the taste.  

So, What’s the 12 Day Belly Reboot?

GoodBelly is designed to naturally renew your digestive health, right where your overall health gets started — in your belly. During the 12 Day Belly Reboot, you’ll drink one 8 oz. glass or one shot of delicious GoodBelly a day for 12 days.

GoodBelly is Non-GMO, Soy and Dairy Free and Vegan.  It contains live and active probiotic cultures.  I tried the Pomegranate Blackberry which contains 110 calories per serving, no fat and 24 grams of carbs.

For the first week, I enjoyed the juice straight up in a glass.  After that I started incorporating it into my morning smoothie.   They have many other flavors and I’m looking forward to trying them all.

GoodBelly Smoothie

GoodBelly Berry Smoothie
A delicious breakfast smoothie with live and active probiotic cultures
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  1. 8oz of GoodBelly Pomegranate Blackberry Juice
  2. 1 Scoop Vanilla Shakeology (or any other protein mix)
  3. 1 cup of frozen strawberries
  1. Combine all ingredients into a blender and blend. Add additional GoodBelly Juice if the smoothie is too thick.
My Eating Clean Journey

April is National Soyfoods Month

Ad disclaimer:  I was provided coupons and payment for this post.

April is National Soyfoods Month.  It’s so easy to substitute some of your regular ingredients for a soy based product.  For example, substitute soy milk for dairy milk or tofu for chicken.  Soy protein is the only plant protein the FDA recognizes to reduce heart disease risk.  

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This really surprised me.  I’ve been using almond milk instead of cow’s milk and after reading this, I’m substituting soy milk instead.  I love getting the extra protein.


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I love, love, love, edamame.  I would easily make this swap.  Steamed edamame pods sprinkled with a bit of garlic powder and salt.  Yum!



A snack higher in protein and lower in fat.  Great swap!

I decided to swap out one item in my Breakfast Scramble and include an extra one in my meal celebrating National Soyfoods Month.  Instead of using pork sausage, I used Morningstar’s soy-based sausage patties and I also included edamame, already shelled.

breakfast scramble soy


Breakfast Scramble (featuring Soyfoods)

MorningStar Farms Sausage Patties
Mixture of Green, Red and Yellow Peppers and onions (I buy the frozen mixture)
Hashbrown potatoes (either the shredded or diced)
Edamame (shelled)
Chili powder, salt and pepper, to taste

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Microwave the MorningStar patties per the directions on the box.

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Chop into a crumble.

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Saute the peppers and onions in a pan on the stove. Once softened, add in the frozen hashbrowns and cook until no longer frozen. Add in the MorningStar crumbles and edamame. Sprinkle with chili powder, salt and pepper. Enjoy.


For more detailed information, please visit Be sure to follow for weekly #swapportunities offering soy swap tips each Wednesday and for hundreds of recipe ideas.

Chicken Quinoa Salad with Maple Vinaigrette featuring Zaycon Fresh

Zaycon Foods provided me with complimentary products (chicken). The opinions I have expressed are my own. #ad #sponsored

The food prices are going higher and higher at the grocery store and I’m always trying to find ways to save money when buying food for my family. A couple of years ago I heard about a company called Zaycon Foods. They sell chicken (and other meats) in large quantities (bulk) at a reduced price. Even more importantly, their meat is farm to table fresh. What does that mean? It means that it takes a shorter process (which equals less time) from the farm to the retail customer (me!).  They cut out the middle man.  Since they combine the buying power of many families, it enables them to negotiate huge savings on food purchases for our family…and yours.

You place your order online at Zaycon Fresh, then on the pick up date, head to your pick-up spot, pull in, grab your order and drive away.  It’s very quick and easy.  The food is fresh and not frozen.

I used some of the chicken we purchased last night to make a Maple Vinaigrette Chicken Quinoa Salad.

zaycon foods chicken

Zaycon Fresh
Maple Vinaigrette
Chicken Quinoa Salad

2 Zaycon chicken breasts, cooked and chopped
1 medium onion, chopped
1 cup uncooked quinoa, cooked
1 cup uncooked red lentils, cooked
1 cup black beans, drained
1 cup corn
Maple Vinaigrette Dressing (or any vinaigrette dressing), I use store bought

Mix everything together. Drizzle with the Maple Vinaigrette and mix until well blended. Serve warm or cold.

zaycon fresh logo

Fit Giveaway 2015 – Awesome Prizes

I’ve teamed up with a group of Fitness Bloggers and we have some great prizes for you to win.   Please take some time to visit some Facebook pages, make a few comments on their posts and if you’re feeling generous, like their page.  Then stop on over on Instagram because there are entries for there also.

To get you started, here is a link to my Facebook and Instagram accounts.

fitgiveaway 2015

fitgiveaway prize packs

Click this link to enter – a Rafflecopter giveaway

Asian Citrus Vinaigrette

Over the past year I have really enjoyed making my own salad dressings, that way I’d know exactly what was in it.  Today’s dressing is the Asian Citrus Vinaigrette.

asian citrus vinaigrette


Asian Citrus Vinaigrette
Serves 6
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  1. 1/4 cup 100% orange juice
  2. 1/4 cup rice vinegar
  3. 2 Tbsp reduced- sodium soy sauce (or liquid amino acids)
  4. 2 tsp raw honey
  5. 1/2 inch fresh ginger, peeled and finely grated
  6. 1/4 cup sesame oil
  1. Mix everything, except the oil in a bowl. Slowly add in the oil while whisking.
  2. Store any leftovers in the refrigerator. (I love using Mason Jars for this).
My Eating Clean Journey

21 Day Fix – Week One Menu, Recipes and Shopping List

I’ve created my menu for the next week using the guidelines within the 21 Day Fix Program.  My family will be eating what I eat also, so when I grocery shopped, I had to triple everything.

If you’re in the 2100-2300 calorie range, feel free to use my menu.  If you’re lower than that, just adjust as necessary.  Also, I don’t like eggs or seafood, so you won’t see any of that listed.  Normally, in the morning, I’d use greek yogurt or cottage cheese instead of eggs – feel free to substitute.

21 day fix plan 2100 full 7 days(click image to enlarge or leave me a message below and I’d be happy to send you my excel copy or the img file)

Recipes for the week (I’m hoping to post these each day also):

21 Day Fix Menu - Week 1 2100 Calorie Recipes


21 day fix menu - week 1 2100 calorie recipes part 2


and my Shopping List.  Make sure you check off any items you already have on hand at home.

21 day fix menu - week 1 2100 calorie shopping list




Beachbody’s 21 Day Fix Program

Tomorrow is a new year and a new day.  With that comes a slew of New Year’s Resolutions.  How many of us will state a resolution without setting goals for achieving them.  Make sure you have a specific goal and a road map for achieving it.  For me, I’ll be continuing my path of healthy eating and this year I’ll be working to achieve a more active lifestyle.  I started in December with the 21 Day Fix Program from Beachbody.  I love that the program teaches you how to eat a balanced meal, in controlled portions and adds in 30 minutes of exercise each day.  



What is 21 Day Fix?
21 Day Fix is a nutrition and fitness program that makes losing weight so simple,
anyone can do it. Easy-to-follow portion control and 30-minute workouts take
the guesswork out of losing weight to help you see results fast—up to 15 pounds
in just 21 days!
Whether you want to lose a few pounds before your next vacation or jump-start a
bigger weight-loss goal, 21 Day Fix is the program for you. It’s simple, it’s fast, and
it works. If you’re ready to get serious, 21 Day Fix can help you lose the weight.
Why is 21 Day Fix effective?
Because it’s so simple! You don’t have to count calories, points, or log your food
into diet software. With 21 Day Fix, everything is laid out for you. All you have to
do is use the specially designed portion-control containers and do one 30-minute
workout per day. Commit to it for 21 days, and you’re going to love your results.

What makes 21 Day Fix unique?
It’s the only fitness and nutrition program that combines portion-control
containers and world-class workouts. By placing equal emphasis on fitness and
healthy portion control, 21 Day Fix can help anyone lose weight—and keep it
off—in a way that’s simple and sustainable. Whether you want to lose 10 pounds
or 100 pounds, you can do it with this program.
How does 21 Day Fix work?
With the 21 Day Fix container system, you’ll learn how to create healthy portions simply and intuitively. It shows you how to eat whatever you want, in the right amounts, so you can reach your goals fast.  No guesswork, and no calorie counting!  The 21 Day Fix workouts are designed to burn a lot of calories in only 30 minutes.  Any fitness level can do them. If you’re a beginner, follow the on-screen modifier.  And if you’re an advanced exerciser looking
to shed those last few pounds, dial up the intensity and challenge yourself to push harder.

21 day containers

Each container represents a food “group” that you can eat on the program.  For instance, the purple cup is for fruit and the red is for proteins.  Depending on how much you currently weigh, you’ll be allotted a certain number of containers each day.

21 day fix tracking sheet

Track your container usage each day with this handy chart that is included in your booklet.  I also have an assortment of trackers available for download in my Facebook group.  As well as meal plans and grocery lists.

So….what’s included in the Beachbody 21 Day Fix Challenge Pack?  Lots of goodies.

21 day fix challenge


 An Eating Plan:  Forget about counting calories, points or ounces.  Use these seven color-coded containers to serve yourself the correct portions of a well-balanced diet.  Using the chart within your challenge pack, you’ll know exactly how many of each container you can enjoy each day.

A Work-Out Plan:  Eight easy to follow work-outs that are only 30 minutes each.  No matter what your current exercise level is, you’ll love how you feel while doing these.  Autumn encourages you through each exercise and shows you low-impact techniques or ones to help challenge you more.

  • Total Body Cardio Fix
  • Upper Fix
  • Lower Fix
  • Cardio Fix
  • Pilates Fix
  • Yoga Fix
  • Dirty 30
  • 10 Minute Abs

and a Bonus PIYO if you order the challenge pack through me.

A 21 Day Fix Start Here Plan:  A quick start guide to get you seeing results right away.

A 21 Day Fix Program Eating Plan:  This is your step-by-step guide on how to use the program.  It’ll explain the containers, how many to use each day and provide you with charts and much more.

A 3 Day Fix Booklet:  Use this plan if you need to get in shape quickly for a special occasion:  Wedding, Beach Day, etc.  It’s also great to follow at the end of the 21 Day Fix for your “after” photos.

A 30 Day Supply of Shakeology – Your Healthiest Meal of the Day:  Simplify your nutrition with the convenient and delicious daily superfood protein shake that helps give you energy for your workouts, reduces junk food cravings, and may help you reach your fitness goals faster. A nutrient-dense combination of antioxidants, phytonutrients, adaptogens, and many other rare ingredients gives your body superfoods you can’t get from a normal diet. 100% vegan option now available.

A Shakeology Shaker Cup:  To mix and enjoy your Shakeology in.

A FREE 30-day trial membership in the Team Beachbody® Club, where you’ll find all the support you’ll need to complete your Challenge.

and A Coach (me!) to help you along your journey.  To help motivate you, answer your questions, help with meal planning, recipes and more.

For the Month of January, this Challenge Pack is only $140 (normally $160, which was a big savings at that price)!

6 Tips for Improving Your ‘Lines of Gratification’

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‘The Michael Jordan of Lung Surgery’ Lists
Principles that Reliably Yield Success

As we enter the year’s final quarter, Dr. Robert J. Cerfolio, a world-renowned cardiothoracic surgeon, says it’s never too early to think about self-improvement for the New Year … and this year.

“Habitual procrastination can really hurt you in the long run because waiting to take care of something that’s obviously important to you – health, money, family matters – weighs on your subconscious,” says Dr. Cerfolio, known as “the Michael Jordan of lung surgery.”

Understanding one’s personal “line of gratification” is the foundation for sticking to self-improvement goals, he says.

“There are many kinds of lines of gratification,” he says. “For some, they’re the number of zeroes in their bank statement; for others, the curves of their muscles after they leave the gym. It’s good and healthy to look back on your hard work and admire what you have accomplished before moving on to the next task.”

Dr. Cerfolio, author of “Super Performing at Work and at Home: The Athleticism of Surgery and Life,” shares tips on how to make those lines of gratification more impressive.

•  Be an early riser. The main reason operating rooms hum into action at 7 a.m. is tied to human physiology; the bodies of patients are better able to handle the stress of surgery at that time.

“People are generally better off getting work done early in the day when we’re better prepared for stress and performance,” he says. “And getting a job done early frees you up later in the day.”

•  Love what you do. Why wouldn’t you want to take ownership, responsibility and pride in what you do for a living? When you treat a job as only a means to a paycheck, you are missing the point. If your job isn’t the one you’d really love to have, don’t make it worse with a negative attitude. Instead, make it your own. Make it a point of personal integrity and principle to challenge yourself to achieve something every day. After all, 40 hours a week is a long time to stay anywhere.

•  Ask yourself: Did I really try my best? “I tried my best” is a common refrain from those who haven’t reached their goals. An honest response you can ask yourself is, “Am I sure?” This question is not about being overly critical. It’s simply about realizing that, if you had practiced or studied an extra 10 minutes each day, you would’ve been that much closer to your goals.

•  Set specific, measurable goals. Results define goals. Every individual should have clear goals that are objective and measurable. Goals such as “to be happy,” “to do well at work” or “to get along” are too nebulous. To be successful, you have to be able to define your goals by measurable results.

•  Find the high ground. In anything you do, aspire to live up to the noblest, highest aspect of your job. Certain jobs – such as police work, firefighting, teaching or working in health care – are service oriented, so it’s easier to feel good about your contributions. Look for the contributions you’re making in your job and take pride in what you’re doing to make the world a little better.

•  Be the go-to guy or girl. This takes time, practice and the confidence necessary to want the ball in a critical situation. Being the go-to guy or girl means being willing to take responsibility and risk failing. A go-to person is also willing to speak up about problems or changes necessary in a business or organization, and suggest solutions.

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About Robert J. Cerfolio, MD, MBA

Robert J. Cerfolio, MD, MBA, is the James H. Estes Family Endowed Chair of Lung Cancer Research and Full Professor Chief of Thoracic Surgery at the University of Alabama in Birmingham. He received his medical degree from the University of Rochester School of Medicine, surgical training at the Mayo Clinic and at Cornell-Sloan Kettering hospital, and has been in practice for more than 26 years. The author of “Super Performing at Work and at Home,” Cerfolio, who was a First Team Academic All-American baseball player in college, is a world-renowned chest surgeon and recognized as one of the busiest and best thoracic surgeons in the world.