20+ years ago my sister Trish competed in bodybuilding competitions. She won Miss Massachusetts 2x. She was completely ripped and muscular. Her Coach at the time put her on a strict diet. All I can remember is my sister eating plain white fish every night with broccoli and a lot of egg whites. It was a ton of hard work and dedication. Any white fish is extremely low in calories with an abundance of protein and vitamins. A 4 ounce serving of Scrod only has 125 calories, 24 grams of protein, 1 gram of fat, 47 grams of cholesterol (16% of the daily value). Scrod has a plenty of vitamin B which is great for your metabolism and nervous system. Vitamin B helps keep your hair and skin healthy. Scrod is a good source of omega-3 Fatty acids. Serve your Scrod with a side of broccoli or your favorite vegetable of choice and you have a perfectly balanced, super clean meal! One cup of steamed broccoli only has 31 calories and a lot of vitamins and minerals. This meal has less than 275 calories. WOW! This is the perfect meal to eat for supper if you are looking to lose weight. It is so low in calories but packed with nutrition. You will get more "bang for your buck" so to speak eating this as your last meal.

INGREDIENTS:

1 LB of Fresh, Wild Caught Scrod or Haddock (skinless)
1/2 cup Finely Ground Almond Flour
1/2 cup Unsweetened Shredded Coconut
1 egg, whisked
1-2 Fresh Lemons
1/4 cup chopped, raw, salt-free cashews
dash of sea salt

STEPS:

1) Pre-heat your oven to 350 degrees.
2) Line a baking dish with parchment paper.
3) In large bowl mix together the almond flour, unsweetened shredded coconut and the dash of sea salt. Set aside.
4) In another bowl whisk your egg.
5) Dip Scrod in egg until it is completely coated then dip Scrod in Almond Flour mixture until both sides are covered with the Almond Flour and Coconut. 
6) Place sliced lemons on top of Scrod. Bake in the oven for 15-20 minutes until the center of fish is white.
7) Take lemons off, squeeze lemon juice all over your scrod and top it with the chopped cashews. DEE-LISH and SQUEAKY CLEAN! Serve it with your favorite vegetable.

This is the Scrod before I put it in the oven. I could not wait to eat it!

This paleo cereal is gluten free, grain free, dairy free, egg free, soy free, and sugar-free! The sugar in the fruit occurs naturally.

Sugar, in every form, is a simple carbohydrate that the body converts into glucose and uses for energy. The types of sugar are either natural or refined. Which one you eat depends on the effect it has on your body and your overall health. In my paleo cereal recipe, you are eating natural occurring sugar, not added table sugar. Natural sugars are found in fruit as fructose. Natural sugars are also found in dairy products. Refined sugar comes from sugar cane or sugar beets, these are highly processed. 

Crackers, flavored yogurt, tomato sauce, salad dressing, cereals and beverages all have added chemically produced sugar (refined sugar) from food manufacturers. The most common added sugar to foods is high-fructose corn syrup. Low-fat foods typically have the most added refined sugar. Food manufacturers use high-fructose corn syrup because it is less expensive. If you buy anything with a label READ THE LABEL! You will be amazed as to how many products have high-fructose corn syrup in them. Click here for the reasons NOT to ever buy anything that has high fructose corn syrup in it.

In a nut-shell, the sugars in fruit are natural. They will not make you fat or gain weight unless you are eating your fruit with a highly processed food, drinking too much alcohol, chips, cookies, candy and pasta. If you are consistent with your exercise, eating clean, live a healthy lifestyle, getting plenty of rest and drinking enough water every day then go ahead and eat your fruit and enjoy it! I Love fruit.

INGREDIENTS:

Serves 1
1 small-medium banana, sliced
1/4 cup strawberries, sliced
1/4 cup blueberries
1/4 of a cup of full-fat coconut milk
5 raw, salt-free almonds, chopped into small pieces (or kept whole like in my picture above)
3 raw, salt-free walnuts chopped into small pieces (or nuts of choice)
1 stevia
dash of cinnamon (optional)

STEPS:

1) Slice up bananas and strawberries. Place in a bowl with blueberries and nuts. 

2) Pour coconut milk over the fruit then sprinkle with stevia and cinnamon. Enjoy!

If you are concerned about calories here is the breakdown...

1 small banana= 75 calories

1/4 cup strawberries=13 calories

1/4 cup blueberries=21 calories

1/4 cup full-fat coconut milk=120 calories

5 raw almonds=35 calories

3 walnuts=60 calories

Total calories= 324

**Want a little extra protein? Eat a hard-boiled egg on the side. This meal is packed with nutrition!

**Feel free to add chia seeds, more nuts, mango, pineapple. Anything!

Happy Sunday!

First of all, I cannot take credit for the fabulous name of this salad. I was inspired by it when I was scrolling through Laura Vitale's recipes. Laura is my favorite non-paleo chef. She has a salad called, "The salad that rocks my world." When I first scrolled by the recipe the name caught my eye...such a creative name. I immediately clicked on it. One of my favorite clients Erin, frequently talks about a salad that she often makes for her family. It always sounds so delicious so I decided to give it a try.

Let's talk about the nutritional value of this salad...

Arugula has very little calories and a ton of nutrients. It has been shown to fight cancer causing elements in the body, it is an excellent source of folic acid, vitamins A, C, and K. Red leaf lettuce has only 4 calories per cup. It is also a great source of vitamins A and K. Vitamin K is for your bones and blood. Vitamin K helps maintain bone density by regulating the movement of calcium into your bones. The two lettuces combined are full of flavor! Mangoes are a great source of potassium, vitamin A, antioxidants, copper, vitamin C, mangoes also protect your body against Cancer. Blueberries are considered "The World's Healthiest Food." Blueberries are sweet, packed with nutrients and are a wonderful summer treat. They help maintain healthy bones, lowers blood pressure, fight heart disease. To find out more about the benefits of blueberries click here. Strawberries are also considered "The World's Healthiest Food." Strawberries are high in antioxidants, are a low glycemic food and are high in fiber. The more fruits and vegetables you eat the more the risk of cancer, heart disease, and diabetes goes down. The rich color of strawberries means the flavonoid content is high. Flavonoids are plant-based compounds with powerful antioxidant properties found in many fruits and vegetables like blueberries, strawberries, and grapes.

Now you know why this salad is extremely healthy and satisfying! Go ahead and make this for supper tonight. Let me know how you like it.

Recipe by: Erin Mcarthy

Ingredients:
Serves 2 people

1 cup of Arugula lettuce
1 cup of Red Leaf Lettuce
1/2 cup of fresh mango diced
1/2 cup of strawberries sliced
1/2 cup of fresh blueberries
1/4 cup of craisins
1/4 c of sliced, raw, no salt, almonds
1/2 cup of crumbled goat cheese or crumbled blue cheese (if you are dairy-free eliminate the cheese).
 2, 4-6 ounce pieces of grilled chicken, sliced. 

Toss everything together in a bowl, serve on plate, drizzle dressing over salad. Eat and enjoy every bite.

** If you want to add a 1/2 of a cup of baby kale then go for it. Kale is a super, super food!

Dressing:

1 cup of cold pressed olive oil
1/2 cup of rice vinegar
1 clove of garlic
2 teaspoons  of dijon mustard
1 tablespoon of fresh orange juice
***to be extremely clean squeeze 1 tbsp of juice from an orange.

Combine all ingredients in a blender, blend for 1 minute. Do not refrigerate. Stays fresh for up to 7 days.