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Flexible Meal Planning: My Week in Food

Strict meal plans work for some people and others like flexibility! I LOVE flexibility and a flexible meal planning is the only way find balance in my hectic life. I love to cook. I know what works for my body and I love offering my clients new recipes and ways to “un-diet”.  My goal through this blog and my health coaching is to help men and women create lifestyles that are abundant in nutrient dense foods like complex carbohydrates, whole grains, healthy fats and more greens than you could ever ask for! And YES, complex carbs and healthy fats have been clinically proven to aid in weight loss and a healthy well rounded diet. Carbohydrates are NOT the enemy; however, processed carbohydrates are.

 My style of coaching is a guided discovery approach to weight loss which is why I feel a flexible meal planning is a great way to stay on track while feeling completely in control of what you consume. The number on the scale should not be a major focus, but with a lifestyle overhaul and a focus on healthy eating, weight loss will simply be a bi-product of a healthier lifestyle! [HOW BOUT DAT?!]  When you feel good on the inside I guarantee you will glow on the outside.

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Baptist Health South Florida “MeLaβ” at the Frost Science Museum

Last week I had the honor to spend some time with Baptist Health South Florida at the grand opening of the Philip and Patricia Frost Museum of Science in Miami! The Frost Science Museum is located a hop, skip and a jump away from the American Airlines Arena and Bayside Marketplace and is the perfect place to spend an educational and super fun weekend with your family. The museum boasts a planetarium, aquarium, a space exhibit, a seeing exhibit and of course The MeLaβ brought to you by Baptist Health South Florida.

I was so excited to spend an afternoon at the museum and learn all about eggplants at “Veggie Phobia” where we learned tons of fun facts about eggplants and made the most delicious eggplant dip known as Baba ghanoush. Wow! It was one of the best  I have ever tasted and here is the full recipe!

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Inflammation Fighting Foods

Inflammation has been a very  hot topic of discussion this year. If you struggle with gas, bloating and constipation  you are most likely dealing with inflammation of the digestive tract. Inflammation i caused by a variety of processed foods we consume such as: sugar, processed carbohydrates like pizza and white pasta, vegetable oil, processed meats and grain fed meat. The Standard American Diet otherwise known as S.A.D. (Ironic right? I think not.) is full of processed foods that can lead to inflammation, allergies, asthma, heart disease, diabetes, heart disease and obesity. All of which are plaguing our country today.

The good news is that if you struggle with any of the above issues you can actually tackle your inflammatory issues with antioxidant rich foods such as: leafy greens, berries, tomatoes, nuts and seeds, olive oil and fatty fish. This article from Baptist Health South Florida states that it is best to get your nutrients from the natural source, food, rather than supplements. “The reason is that supplements aren’t regulated by the FDA, so their potency levels can’t really be trusted.”

Here is a short meal plan to help fight inflammation:

Morning Detox Drink: 8 oz water, 2 Tbsp. apple cider vinegar,  juice of one lemon and a dash of cayenne pepper.

Breakfast: 2 egg whites plus one yolk scrambled with spinach, onions and tomatoes.

Lunch: Quinoa grain bowl with avocado, grilled chicken, greens, red onion, 1 oz. feta cheese and slivered almonds topped with a drizzle of olive oil, red w one vinegar and oregano.

Dinner: Macro platter with 4-6 oz. salmon, asparagus and 1/2 sweet potato.

Dessert: 1 C Berries with coconut whipped topping.

For more advice on inflammation fighting foods check out this post from my friends over at Baptist Health South Florida.


6 Ways to Get Your Man to Eat Healthy Without Him Knowing

My husband is an Ohio guy through and through. He loves meat and potatoes and has little to no concept of portion control. If you would have told me four years ago  last year that he would be eating quinoa, kale and black bean burgers I would have thought you were N-U-T-S. These days, he still likes to indulge, but he is  more dedicated to his health and wellness than ever before and I could not be more proud!

Today, I have six tips to help get your man living a healthier lifestyle…Without him really knowing it.

Pre-Make a Healthy Breakfast or Keep a Fruit Bowl Front and Center: I love making overnight oats or breakfast burritos that Cory can warm up or eat on-the-go. If he has healthy options available to him first thing in the morning he is more likely to make healthier decisions throughout the day.

Lighten Up his Favorites: Does he like fried buffalo wings? Yea mine too! Opt for lighter options that still have the same flair. For example: Grill a chicken breast, slather it in buffalo sauce and top it with diced celery, red onion and a sprinkle of blue cheese crumbles.

Just Add Bacon: Think salty, sweet, creamy, crunchy and savory when you create a dish and your man will never be dissappointed!  If I am making a kale salad with avocado, mango, red, onion, quinoa and pumpkin seeds; a sprinkle of bacon takes this salad from good to great with the added salty crunch! If you tell your man it has bacon in it. I guarantee they will go back for more.

Send Him Articles Here and There: I could not get Cory to even think of quitting soda for the longest time. I would explain how bad it was for him and how diet soda was even worse for his body. He was addicted and I had to give up! That was until he read an article in the Wall Street Journal about the health hazards of soda. he quit cold turkey that day! Let’s face it. Some of the stuff we say is fluff, but if there is hard evidence from a publication he knows and loves. There is no more denying it!

Take Him to Your Favorite Local Healthy Spot: Miami Squeeze is a local dive juice and health food spot here in North Miami. I love going there during the week for a veggie wrap, grain bowl or a ginger shot. Cory used to come with me reluctantly and order the only unhealthy thing on the menu….a chicken or tuna melt. Now, he gets a large ginger shot and a vegetarian platter or Wrap Me Wrap (a mediterranean wrap). The waiter even knew his order yesterday before he said it! He now goes there right after the gym and is making healthier choices every day! (I am one proud wifey)

Positive Reinforcement: It may sound silly, but telling your man you appreciate them making an effort or that they look  “hot” when they drop a few lbs. really helps makes all the difference!  We feel good when they tell us we are beautiful; so why not place the shoe on the other foot?!

If you have any more tips to add make sure to write them below!


Diet Soda and Your Health


Diet Soda…it is low in calories right? It must be healthy right? Wrong. According to this article from Baptist Health South Florida, Cathy Clarke-Reyes, R.D. Says:  “When it comes to sugar, you’re better off with simply less of the real stuff (sugar) than a lot of the fake stuff”. When you consume artificial sweetener, which is a thousand times sweeter than sugar, you actually trick the brain into thinking you are giving it the sugar which in turn will make sugar cravings worse.

When it comes to marketing, consumers like you and me can fall hard and fast for light colored packaging and unhealthy foods with labels that state “gluten-free”, “Non-GMO” and my favorite “natural” on the packaging. These claims can be completely unrelated to what you are eating, misleading and can actually aide in packing on pounds which ultimately increase your risk of acquiring diabetes, heart disease, stroke and Alzheimer’s . For example, potatoes are naturally gluten-free. Slapping a “gluten-free” label on the package does not automatically make potato chips healthy. Are you picking up what I’m putting down?

Soda and Your Health

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Dolphins Family Fit Fest With Baptist Health South Florida

Dolphins Family Fit Fest

Happy Monday Y’all!  Cory and I were able to attend Dolphins Family Fit Fest on behalf of our friends Baptist Health South Florida. Ever since I began covering initiatives for Baptist Health South Florida, there has always been a theme: family  and community come first. Dolphins Family Fit Fest was the perfect way to enjoy a day of health, wellness, fitness and to start the dialogue of healthy living through sports, free health screenings and physical activity!  There was truly something for everyone at  Dolphins Family Fit Fest and if you live in the south Florida area make sure to join register for the event next year!

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Fuel Yourself With Plant Protein- Baptist Health South Florida

Fuel Yourself With Plant Protein

Natalie Castro is an RD from Baptist Health South Florida, and today, she has compiled a list of benefits on why you should fuel your body with plant protein. Today’s post is not to encourage all of the steak lovers out there to turn vegetarian, but rather, debunk the myth you cannot get adequate amounts of protein from a plant-based diet.

Honestly, I used to have the same mindset when it came to food that many Americans have. I thought that going vegetarian or vegan would be absolutely torturous. I thought I would hate every day of it. I thought I would never feel satisfied and give up after my first meat-free meal. In fact, I did not even think you could get protein from sources other than meat. Boy was I wrong! As the old saying goes: “ignorance is bliss”, and now after diving into the health and fitness community I can say that “knowledge is power” is the more powerful statement!

Grow2Heal Community Garden

As my life has transitioned into the health and fitness space I have acquired so much knowledge about the way food is used as fuel in your body. Plants, nuts, seeds and heart-healthy fats are great sources of energy, fiber and offer enough nutrients to ward off diseases that are plaguing this country including: obesity, diabetes and high blood pressure. Plants can help detoxify the body and give your gut a much-needed break to reset and recharge.

Plant protein sources I love include:

  • Quinoa
  • Lentils
  • Black beans
  • Hemp Seeds
  • Flax Seeds
  • Nuts and Nut Butter
  • Chia Seeds
  • Broccoli
  • Spinach
  • Oatmeal

For more on fueling yourself with plant protein and a great vegetarian recipe, make sure to check out the full post from my friends over at Baptist Health South Florida!


Nobu Eden Roc Hotel Miami : Full Moon Wellness Series and Date Night

Happy Valentine’s Day Everyone! Today’s post is brought to you by The Nobu Eden Roc Hotel Miami. Although a spa package was gifted in exchange for this post, as always, all opinions are my own. Without my amazing sponsors: would not be possible!

Full Moon Wellness Series

Photo by INTI Photography


Wellness Series Eden Roc Miami Beach

Shirt //  Shoes // Bag // Bra

As many of you know, Cory and I are constantly on the go. If he is home, without fail, I am on the road and vice versa. We really need to carve out time in our busy schedules to re-connect and put our marriage first. Essentially, we find time to continually date each other. Because in our life, “Team Sinning” is all about laying the foundation of love, life and family. Often times, that means putting yourself second and being there for one another. Even if it means stepping out of your comfort zone.


Full Moon Wellness Series

Photo by INTI Photography


Cory and I are always looking to find ways to keep the sparks flying. We love to Staycation at different hotels around South Florida and were extremely excited to be invited to enjoy a Full Moon Wellness Experience created exclusively by the Nobu Eden Roc Hotel Miami this past Saturday. We knew we were going to be apart today, so we thought this would be the perfect way to celebrate an early Valentine’s Day together. We celebrated our love, challenged our communication skills and felt the energy of the full moon all around us. I must say, it was also a wonderful way to meet other Miami couples, local vendors and the fantastic staff at The Nobu Eden Roc Hotel Miami. The best part about these events is that you can experience all that the hotel has to offer without actually being a hotel guest! The Full Moon Wellness Series is open to the public, so why not take full advantage of it?

#Love Suja

Photo by INTI Photography

Eden Roc Miami

Miami BoutiquePhoto by INTI Photography

Cory and I decided to enjoy a couples ‘Date Night’ which included Full Moon Wellness AcroYoga, champagne, a massage tutorial and 60-minute massage treatment. The evening lasted for four blissful hours. From the second we checked into the spa, we knew this was going to be an unforgettable experience. Spa Eden Roc is a wellness destination that is all luxury without a trace of arrogance. At check-in, we were welcomed with a warm smile and our spa concierge escorted us to the terrace for an evening of wellness, food and community. Walking through the spa was like walking around a villa in Santorini. Think white and cream minimalism with the warmth of your grandmothers living room. I could live there forever. In fact, can I live there forever guys? The vendors for the event included: Juice from @LoveSuja. Light bites provided by Malibu Farm and there was even an opportunity to shop for clothing and accessories from Boho Hunter. A chic and whimsical Miami boutique.

Trio Studios

Photo by INTI Photography

EdenRoc MiamiMiami Wellness

Miami Wellness

Photo by INTI Photography

Nobu Eden Roc

Photo by INTI Photography

The event kicked-off with an AcroYoga session led by Arianne, co-owner of TRIO Yoga in Wynwood. She was an absolute powerhouse. For such a small woman, her strength was off the charts! She explained the practice of AcroYoga and how it forces couples to challenge themselves, build strength and increase communication. I have not done much AcroYoga in the past, but I can tell you it is a great way to connect with friends, family members or your significant other. After we got our ‘sea legs’ with basic poses, we tried more challenging ones. I even attempted to lift Cory high in the sky in the throne pose, until I nearly dropped him on his head. Good thing there were spotters there for us the whole time.  The entire practice was supportive and welcoming and almost everyone was a beginner. We ended our practice with a warm hug and a ‘namaste’ before being whisked off to our treatment room.

Miami Yoga

Photo by INTI Photography

Cory and I were able to enjoy champagne in front of the fireplace before being greeted by our masseuse April, who’s passion for massage was infectious. She helped us choose a custom aromatherapy oil and gave each of us a tutorial on massage. [I now have a standing appointment with Mr. Sinning every Saturday night. He just doesn’t know it yet. LOL]  What I learned from April is that massage is very much like a dance. It takes years of practice to master and the “finishing stroke” is of the utmost importance. [It’s not what you think! Google it.] At the end of our tutorial, we welcomed my masseuse Iliana, and I wanted to hug her almost immediately; however, I was already in my birthday suit and really did not want to be asked to leave. I restrained myself. LOL Cory and I enjoyed sixty minutes of bliss before we were left to a full jacuzzi, salt scrub and shower. There was a wedding happening right below us and we were able to peer down to the impeccably dressed black-tie crowd below. The wedding only added to the abundance of romance already around us. The cool hum of the saxaphone coaxing couples to the dance floor was purely icing on the cake.Edden Roc Miami Beach

Eden Roc Spa

The last half hour of our evening was spent back in the relaxation room where once again we were spoiled by an abundant display of cheese, fruit and sweets. We were able to sit back in complete bliss and soak up the last few minutes of what felt like an alternate universe of sheer perfection. Cory and I are so thankful to the Nobu Eden Roc Hotel Miami Beach for welcoming us with open arms! We have been to many spas around the world and Spa/Eden Roc is now at the top of our list! We cannot wait to come back.

Full Moon AcroYoga

Miami Fitness

If you are interested in enjoying Nobu Eden Roc Hotel Miami in any capacity, here are some great options for you:

Full Moon Wellness Series

3/12 Boxing: The Box Miami-Alvin Davie

4/11 Bootcamp: Technogym Bootcamp-Jacqueline Kasen

Date Night or Spa Soirees:

Perfect for a romantic getaway, galantines celebration, bachelorette or birthday bash!

Nobu Signature Rituals

Nobu Nagomi Ritual Nobu Zen
Nobu Zen
Japanese Silk

Click here for more on rituals.

Fitness Classes

Make sure to take a look at their schedule and their training options here.


Just as Chef Nobu Matsuhisa begins his day by stretching to awaken his body, mind, and spirit, they begin and end their Nobu Signature treatments with a gentle stretching ritual. They use this time to further understand your unique needs and develop a personalized experience of renewal, wellness, and inspiration

Vacation or Staycation

If this post does not convince you of where to spend your next staycation or getaway, then I do not know what will. Remember, the hotel is open to the public. You do not have to be a guest to visit, relax and enjoy!

Husband and Wife Yoga

Photo by INTI Photography

Again, a special thanks to the team at Nobu Eden Roc Hotel Miami for having us. We cannot wait to come back. Happy Valentine’s Day everyone! Logo

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Abs and Digestive Enzymes


Bikini season is around the corner and it is time to get to work. I am sure you have all heard the expression that “abs are made in the kitchen”, and after five months of eating clean I have come to believe that now more than ever! Diet is the key ingredient to a flat mid section. However, a few sets of core based exercise can only help to make those muscles pop!

Try this AB routine designed  by Shawn Credle to help you on your way.

For a lot of women our midsection can be a constant source of “WTF is going on in there?” . I have found that a combination of good diet, digestive enzymes and a daily probiotic have finally enabled me to gain control of the chaos that would be my digestive tract. After 25, peoples bodies tend to change. We cannot eat, drink or stay up as late as we used to. I am not complaining because last night the hubs and I went to bed at 8:45. No more weeknight partying or babies here yet….so we take full advantage of our current situation as we know our baby less days are somewhat limited.

Mind you, I am a normal human being and I do allow myself to cheat on the weekends and of course on holidays. For those days I utilize a digestive enzyme to help break down the carb and fat filled meals that I tend to consume. Usually pizza or a filet dinner from Houston’s with a loaded baked potato and a glass of Pinot Noir are the culprits of choice, but one day I was randomly given a digestive enzyme on set a during a particularly heavy meal, and it was life changing. I did not feel super bloated after eating, and the dreaded food coma was almost non existent.  Now, I must tell you that I am not a huge “pill popper” other than vitamins, and I even take some of those in liquid form. I had to do some research to decide weather or not a digestive enzyme was right for me.


So, what are digestive enzymes? DE’s naturally occur in our digestive tract to help break down the food we eat so that our bodies can absorb necessary nutrients, vitamins and minerals we need to function. Today’s food is not the same food our parents and grandparents grew up consuming. A lot of the time, farm to table eating does not exist and our bodies are not meant to break down some of the chemicals in many of the foods we eat. Even when you are eating well, if your body does not have enough enzymes to break down the food, your body is not getting all of that wonderful nutrition!

Disease, aging, food allergies and lack of stomach acid all affect the amount of enzymes we have in our digestive system. Trying a mostly whole or Paleo diet may help calm the situation, but it does not mean it will cure it. You may want to  consider a digestive enzyme if you:

1-Experience bloating or gas after a meal

2-Feel like you have a rock in your stomach after eating

3-Feel full after a few bites

I have experienced all three and decided to give it a try. When purchasing vitamins and supplements you do not want to pinch pennies. I use a multiple enzyme supplement that has specific enzymes to break down carbohydrates, proteins and fats. Try to purchase an enzyme that has an FCC or Food Chemical Codex on it. The FCC units measure enzyme activity. This helps you to determine the potency of a DE.

Lastly, every person has to find their dosage. I take one with every moderately healthy meal including steak and veggies, but I will take two with a pizza or plate of lasagne. Take enzymes within the thirty minute window of eating: before, during or after. Also, try it for at least four days to a week to see if it really works for you! They sure have for me and I am so thankful that my digestive issues have subsided. Again, this has only been my experience and is a suggestion for others out there struggling with GI issues. Check with your doctor before starting a new supplement if you already experience GI issues or are currently pregnant of breastfeeding.

Let’s get those bellies tight, toned and working at peak performance!

Abs Workout and Digestive Enzyme

Love and Yumminess,


Gluten Free or Not To Be? That is the Question…

'Beyonce: Life Is But A Dream' New York Premiere

 In a culture where diets are trendy and our magazines are flooded with weight loss success stories, there always seems to be a different “lose weight get healthy” craze at any given moment. While a lot of popular diets & fads are built upon true health benefits and research, it seems that many people these days are trying them just for the “it” factor. I never depreciate the value of broadening one’s horizons especially when it comes to nutrition information. If Beyoncé is the only reason you tried veganism and it made you feel the best you’ve ever felt then more power to you! I always tell my clients that while it doesn’t always matter why they want to try a new diet/lifestyle, it DOES matter that they have as much knowledge about it as possible before starting up. Extreme diets and lifestyle changes (and even less extreme ones, too) are sometimes void of important vitamins and minerals crucial to your body. Before you start anything, educate yourself and take the time to realize what you might be missing once you start your journey.

For instance, we require iodine to remain healthy. In the case of vegans, they do not eat eggs, fish or cheese. All of those foods contain iodine and are the staples in which we get our daily percentage from. Therefore, vegans will need to supplement their diet with appropriate foods that have iodine. Yes, iodized salt contains iodine but for many of us cutting down on salt is part of our road to health. Thankfully, most vegans do not need to look much further than the big blue sea for their iodine fix. Most seaweed and sea vegetables contain enough iodine to satisfy our iodine requirements easily (and they are vegan!)

Internally, iodine is mainly stored in the thyroid where it is necessary for the formation of the thyroid hormones. Thyroid hormones are very important to the body as they control the our body’s temperature, cell production, nerve and muscle function, metabolism, protein synthesis and the health of hair, teeth and skin. If we do not get enough iodine it can cause many problems including lethargy, depression, tingling or numbness in hands and feet, weight gain, hair loss, dry skin and more unpleasant side effects!

Lately, the super popular catchphrase of my clients has been “gluten-free.” While some people must maintain a gluten free lifestyle (i.e. people with celiac disease) others simply choose not to eat it. First, let’s define gluten. Gluten is the protein found in wheat, barley, & rye.Close relatives of wheat such as spelt, triticale, kamut, farro, and einkorn, also contain gluten and must be avoided on a gluten-free diet. While oats don’t technically contain gluten, they’re almost always cross-contaminated with it. As a result, unless an oat product is labeled “gluten-free,” you should assume it has gluten in it.

When a person with celiac disease eats gluten, his or her immune system attacks the lining of the small intestine. This damage results in gas, bloating, diarrhea, constipation, headache, trouble concentrating, and fatigue. It can also lead to weight loss and malnutrition. While some people must avoid eating gluten, please remember that gluten is not a natural “toxin” to everyone. Some people, even though they test negative for celiac disease, experience uncomfortable side effects after eating gluten. These people may alleviate those symptoms by eating a diet that has less gluten in it or a diet that is gluten-free all together.

For most people, gluten is just one of many proteins from food that we eat in a typical American diet. Gluten is neither harmful nor essential to good health. In other words, if you tolerate gluten and enjoy it, there’s no compelling reason to avoid it. If you don’t tolerate gluten or just prefer not to eat it, there’s no compelling reason for you to keep it in your diet. With that said, remember that just because a food is “gluten-free” it does not mean that it is more natural, healthful, or lower in calories.

If you do choose to follow a gluten-free diet, by necessity or choice, your best bet is to choose minimally-processed foods that are naturally gluten-free. Some examples of gluten-free whole grains are: gluten-free oats, brown or wild rice, millet, buckwheat, and quinoa. They are nutritious and high-fiber, too. Beans, chickpeas, lentils, and the flours made from them are delicious options for both eating alone or in recipes while observing a gluten-free lifestyle. Lastly, I wouldn’t be a registered dietitian if I didn’t remind you to eat lots of fruits and vegetables regardless of what diet you decide on! Eating enough fruits and vegetables will guarantee that you get all of the essential vitamins, minerals, and fiber that you need to maintain a strong and healthy lifestyle.

Just in case you wanted to know, champagne is both vegan AND gluten free. You’re welcome.


Peace, Love & Carbs 







Sometimes I like to eat cake. Okay, I always like to eat cake. Who ever said you can’t have your health and eat cake too has never tried my recipe. This is my 100 calorie “bowl cake.” The cake itself is 75 calories but because I added some toppings to it we’re at 100 calories. 


5 heaping teaspoons of GF flour

4 heaping teaspoons of Almond Meal

3 TB of PB2

2/3 cup of almond milk

2 TB ah!laska GF choc syrup

1 tsp baking powder

10-12 enjoy life chocolate chips 

Grease 2 bowls with oil of choice (I use canola oil spray) split the batter in half and sprinkle with the chocolate chips! Then microwave for 1 minute and 40 seconds. Top with 1/4 cup of almond milk and a drizzle of ah!laska choc syrup!