Fit Tips

"THINGS or PEOPLE" may make it harder for us to reach our goals, but WE are the only ones responsible for decisions we make.


  1. Breakfast Patties
  2. French Toast in a Bowl
  3. Protein Pancakes
  4. Pumpkin Pancakes

Main Dishes

  1. Butternut Squash Souffle
  2. Crock Pot BBQ Pulled Chicken
  3. Egg White Pizza
  4. Egg White & Tuna Bake
  5. High Fiber Pizza
  6. Karen's Kickasserole
  7. Meatza
  8. Oatmeal Casserole
  9. Protein Dip
  10. Pumkin Bake
  11. Pumpkin Turkey Chili
  12. Shiratake Yum-Yum
  13. Tortilla Casserole
  14. Tuna Bowl
  15. Tuna Muffins


  1. Chicken Soup


  1. Bread Pudding
  2. Crazy Brownies
  3. Grape Dessert
  4. Ice Cream Sundae
  5. Karen's Fiber One Bar
  6. Karen's Power Cookies
  7. Karen's Protein Bar
  8. Karen's Rice Kristie Treat
  9. Oatmeal Bars (High Protein)
  10. Oatmeal Chocolate Mint Cookie
  11. Peanut Butter Bars
  12. Peanut Butter Protein Cookies
  13. Protein Brownies2
  14. Protein Cookies
  15. Pier's Cookies
  16. Protein-Pumpkin Cookies
  17. Single Serving Microwave Protein Cookie
  18. Veggie Cookies

Top 10 Nutritional Rules to Follow

  1. Eat small, frequent meals. 5-6 meals a day, spaced evenly through out the day.
  2. Each Meal should contain a “serving” of lean Protein and Complex Carbohydrate.
  3. Try to consume 1 gram of Lean Protein per pound of desired body weight.
  4. Limit food that contains white flour and sugar. (White Poison)
  5. Become aware of portion sizes. Weigh and measure things if you are not sure.
  6. Have your “starchy” type of carbs early in the day. Evening meal should be lean    protein and veggies.
  7. Coffee, tea, and diet soda are ok in moderations, as long as you are getting at least 64 oz of plain water a day.
  8. KEEP A FOOD LOG! Write in it when you eat, not at the end of the day.
  9. One day a week allow yourself to have a few things you would not normally eat. NOT the whole day, just a meal or two.
  10. When you slip up, learn from your mistake. Don’t beat yourself up. Then just get right back on track.

Print friendly "Top 10 Rules". | Best Food Choices


  1. Everyday Paleo by Sara Fragoso
  2.  “The Complete book of Food Counts”—by Corinne T. Netzer
  3. “Everything you Need to Know About Fat Loss”—by Chris Aceto
  4. “Master Your Metabolism” By: Jillian Micheals
  5. “The Eat Clean Diet Book” by Tosca Reno (also Eat Clean for Men and Kids)
  6. “Eat This, Not That” By David Zinczenko ) also  “Eat This, Not That “for Kids

ACE Certified Lifestyle and Weight Management Consultant
Anti-Aging Specialist
National Level Competitive Bodybuilder