Healthy Eating

5 Tips To Avoid A Thanksgiving Food Coma

The Thanksgiving holiday is here, whether you’re ready or not… Some of you may’ve found yourself dreaming about turkey, ham, mashed potatoes, yams, green bean casserole, dressing/stuffing, cranberries, and pumpkin pie….?  OH MY!  Don’t forget those dinner rolls, too! Time to get out the stretchy pants and proceed to crawl into the fetal position post dinner, turn on TV, and enter food coma for the rest of the day.  HA!  Not so fast.  You have a choice to do something different this year with these 5 tips, and you’ll still enjoy your holiday just as much. 5 Tips To Avoid A Thanksgiving Food Coma Instead of focusing on all the food, focus on all the warm and fuzzy feelings you receive from this holiday!  I’m not talking about the warm and fuzzy feelings you’re getting from your glass of wine or adult beverage of choice, either.  But, the feelings of […]

Why Meal Plans and Diets Don’t Work

  I get asked all the time to write diets or meal plans for people who want to lose weight or start a healthy eating program, and all the time I say, “No, because meal plans & diets don’t work!”  I’ll definitely give people guidelines or lists of healthier choices, but meal plans and diets aren’t going to cut it for the long term.   Now some of you may be thinking, but if I know exactly WHAT and HOW much to eat, then I’ll be able to lose weight.  Well, maybe, but what if you hate every single food on the meal plan/diet I give you? Now what?  What are the chances that you’re going to stick with it….really?   I’d say highly not likely, at least I wouldn’t.  I’m not going to eat a bunch of foods I don’t like, so why would I assume that you would.  I […]

Dear Moderation, How Did This Happen?

  I stepped on the scale, and what did I see? 154 lbs in digital form staring back at me! But, how did this happen? 10 pounds in a year!  I was incorporating more moderation into my diet, which is suppose to be better than being too strict.  And, I kept up with my workouts, and was even more MINDFUL of my MOVEMENT with the purchase of my Fitbit!  But the reality is, that last year at this time, I weighed around 145-148 lbs.  Even though my ego would like to think, it’s muscle weight…it’s most likely NOT!   Sometimes the TRUTH just smacks you in the face when you step on the scale.  I’d ignored the snugness of my jeans and some of my other clothes over the year.  But, in that moment of truth, my trainer brain turned on, and said, “T-Moo, this has nothing to do with […]

How to Make a Healthy Smoothie or Shake


Recently, I received a question from one of our #FitandFab Tribe Members about shakes and smoothies.  I thought there might be other’s who are wondering the same thing, too, and I wanted to share my thoughts with you on this subject.



Regarding Smoothies/Shakes:  How do we know what info to believe?  Do we put milk or yogurt in there, protein powder, fruit or veggies, etc? What’s a good recipe to follow?


I think the most important factor to weigh in on when making a smoothie or shake is the SUGAR content!  Watch the video below to see how I make my own shakes and give you a little education about the content.  For those of you who don’t like to watch video, see my summary below!


*Even if you don’t watch the video, you may want to skip to minute 2:49 to see a rare UNICORN SPOTTING in T-Moo’s Kitchen!*



My Go-To Super Shake Recipe from the Video:


  • 10 Oz Water
  • 1-2 Scoops of Vega Sports Performance Protein Powder
  • 1 TBSP Chia Seeds
  • 2 Heaping Gobs of Spinach
  • 1/4-1/2 Cup Blueberries
  • 1 tsp Maca Powder
  • 1 tsp Bee Pollen
  • Sprinkle a little bit of  Cinnamon Powder on the Top & Blend

*1 TBSP Peanut or Almond Butter – I will put in my shake, or I will leave it out and enjoy it on some celery!


Super Quick Summary of the Video: 

If you use protein powder in your shake/smoothie, you don’t really need milk or yogurt, too!  Try to use only 1 fruit serving per shake. Veggies are Unlimited! Only 1 TBSP Nut Butters.  Milk or Water for blending medium.  I use Water.  Watch SUGAR Content!

A Longer Explanation & Summary:


Regarding Milk as a Blending Medium:

Only use if you’re not lactose intolerant.  Remember, most cow’s milk these days are loaded with hormones & chemicals.  I’d recommend using RAW, Unpasteurized Milk or Organic Milk.

*Other Milk Options:  Unsweetened, Organic Almond Milk or Coconut Milk – Sugar Content should be 5g or less.  Look for Carageean Free, too! I don’t recommend SOY MILK, EVER!


Regarding Yogurt:  

Use this in place of Protein Powder if you want & again are not lactose intolerant.  Use PLAIN GREEK YOGURT (highest protein content).  Do not get any yogurts that are sweetened.  It’s WAY TOO MUCH SUGAR!



Pick only 1 fruit to incorporate into your smoothie or shake.  You can choose as many veggies as you want, but only 1 fruit.  Also, watch portion sizes of fruit.  1/4 – 1/2 cup of berries is a serving.  Try using only 1/2 banana or mango instead of a full one.

You’d be surprised how using too many fruits can really increase the sugar content of your shake, causing a spike in blood sugar & insulin, and making it harder for your body to burn fat! #aintnobodygottimeforthat



Fill that blender up with as much as you want!  Don’t hold back!  Spinach, Kale, Celery, Beets, Carrots, Canned Pumpkin Puree, and other greens work great.  I prefer to use Spinach—–> watch video for a tip on Spinach for blending.


Fat Content:  

Even healthy fats can hinder weight/fat loss if we incorporate TOO MUCH.  Watch serving sizes of peanut/almond/nut butters & avocados.  I’d use no more than a 1/4 or 1/2 of an avocado, depending on the size of it & 1 TBSP of Nut Butters TOPS.

*Measure it out, you’d be surprised how easy it is to over do it on the nut butters… me….this advice is coming from someone who use to go through a whole jar of almond or peanut butter in 5-7 days.  Yeah….a jar of peanut butter should last 1 person about 2 weeks or longer.


Super Hero Add-Ons to throw in:

  • Chia Seeds
  • Maca Powder
  • Cacao Powder
  • Bee Pollen
  • Flax Seeds

*There are many more.  Follow serving sizes recommended on the packages.  I haven’t started to fly yet by adding these substances….but oh well, I’m patient! <——#not


What’s your favorite smoothie/shake recipe?  I’d love for you to share it with me in the comments below.


Thanks for stopping by,


P.S.  Don’t miss out on my weekly coaching emails.  I coach on all subjects related to fitness, mindset, and nutrition.  I also answer questions like the one found in this blog.  Join the #FitandFab Tribe & receive your FREE bonus gift HERE!

How to Eat More Veggies at Breakfast


You hear fitness professionals say all the time when it comes to weight/fat loss, “Eat more veggies!”  I’ve found that most people can figure out how to eat more veggies at lunch or dinner, but that breakfast is the most challenging time of the day, so I decided to make a video of a typical breakfast that I make 4-5x/week.


Welcome to T-Moo’s Kitchen: Where cooking is made Healthy, EASY, & Doable!


In this video, I show you how to get 2 or more servings of vegetables + a protein source in at breakfast.  If you’d like to see a healthy shake option go here.



I consider getting protein and veggies in at every meal one of the most important habits of lean eating.  It produces the most satisfaction and satiety with the least amount of caloric damage.  I fill half my plate with veggies and protein, first.  Then, I add healthy fat and carbohydrates.


If you’re interested in learning more about this important habit, and how to eat more protein and veggies at every meal.  Sign up to learn more & get my FREE Lean Eating Guide!


Get it HERE




In this Guide, You will FIND:

– What to Remove From Your Cabinets for Fat-Loss Success
– What Foods to Choose So That You Feel Satiated & Satisfied
– Quick, Simple, and Easy Tips to Follow at Each Meal
– Grocery Shopping Lists and Ideas
– 3 Quick and Easy Workouts + MORE


How do you eat more veggies at breakfast?  I’d love to hear your idea.  Leave it in the comments below!


Thanks for stopping by,