Welcome to the UFF BLOG

Helpful Tips, Nutritional Information, Recipes & More...

Think Positive and Get Fit

Your mindset plays a big role when it comes to getting and staying fit. In the same way that an app on your phone is limited by the functions that have been programmed into it, your body is limited by the messages sent by your mind. If you have the goal of changing...

Fight Holiday Pounds

The holidays have arrived with all the high-calorie food and drinks of the season. It’s really no wonder why most of us gain weight during the next five weeks. Sweet temptations are everywhere. Holiday cookies, gingerbread houses, pumpkin pies, and more. Even healthy...

Make Zucchini Noodles:

4 veggie noodle recipes Veggie noodles?! Yes, you read that correctly. While it’s hard to find a dinner more satisfying than a steaming plate of flavorful pasta, by now you’re well aware of just how fattening traditional pasta is. I say let’s not give up on our...

Smoked Salmon and Dill Dip

Here’s a dip that is low in fat and high in muscle-building protein! How’d I do that? By using plain Greek yogurt and mixing in delicious, smoked salmon. This dip is fantastic to serve with company, rather than chips and salsa. By slicing fresh veggies instead of...

Chicken Lettuce Boats

​I love recipes like this, where the flavor and enjoyment outshine the health benefit. One bite of these Chicken Lettuce Boats and you’ll see what I mean – the crunch, the collision of flavors and the creamy enjoyment will push all thoughts of calories and fat grams...

Look Your Best for the Holidays

With holiday parties and gatherings quickly approaching, most of us are now thinking about looking our best while dressed in our finest. Too bad that losing body fat is a slow and steady process, rather than an instantaneous fix. However…I do have an extremely...

Is there anything better this time of year than a homemade casserole, hot from the oven? The comforting aroma and the heart-warming enjoyment of that first, delicious bite stay with you for days to come. This fiber-filled casserole is simple to make, contains many...

Honey Peanut Butter

Today I have an awesome (EASY!) recipe for homemade Honey Peanut butter for you to enjoy. It’s a little salty, a little sweet and quite delicious. If you have a peanut allergy then feel free to sub in any other nut or seed for the peanuts. Making nut and seed butters...

Taco Roasted Cauliflower

​Wondering what side dish to serve with your speedy dinner? Roasting cauliflower (or broccoli) is a phenomenal veggie side dish that’s quick and tasty. The classic way is to roast with simply olive oil, minced garlic and sea salt. It only takes a few moments of prep...

3 Dinners You Can Throw Together After Work

Having a busy day with work and errands and meetings? You aren’t alone. Most of my clients complain of simply not having enough time at the end of their day to cook a healthy dinner. This I’m-too-busy-to-cook mentality leads to unhealthy dinner choices from...

Buttery Brined Salmon Filets

Brining is a wonderful method for fast, flavorful salmon fillets. The cool thing about this quick brine is that it only takes 15 minutes. Let the fillets brine while you heat up the grill, set the table, and prepare a salad. Then the fillets cook directly on a...

Chicken Pot Pie Soup

​Who doesn’t love Chicken Pot Pie? Creamy, hearty chicken soup wrapped up in a warm flaky crust…it sounds dreamy, but it’s actually a nutritional nightmare! Not only are there far too many carbs and calories in the crust, but the soup itself is often filled with heavy...

Quick Fast Food Guide

Let’s face it, there will always be those nights when cooking is simply out of the question. Here’s my quick guide to making smart choices when you’re stuck eating a fast food dinner… Choose Grilled: many fast food restaurants serve grilled chicken – choose this as...

7 EASY Dinner Recipes

If you have stubborn weight to lose that won’t seem to come off, no matter how hard you exercise, then it’s time to closely examine the meals that you eat. When I go through this process with a client it’s nearly always high calorie dinners that are the reason that...

Cinnamon Baked Mini Pumpkins

Here’s a recipe to use those little decorative pumpkins that fill the market this time of year. It’s possible to turn these pumpkins into a quick and yummy dessert. Here’s the sweet and creamy dessert recipe for baking small pumpkins with coconut oil, cinnamon and a...

5 Things to do NOW to slim down before the holidays

We are officially on the verge of holiday season…and with it a myriad of food temptations and weight gain traps. Don’t fret, if you act now there’s still time to tighten up before putting on your holiday finest. Do these 5 things NOW to quickly shape up… 1. Eat more...

Protein Power Bites

I’m always on the lookout for quick, on-the-go, protein snacks to enjoy after my workouts, and today I have a new one for you to try. It’s important to fuel tired muscles and refill energy stores after exercise, and while there are plenty of protein bars on the...

Never miss a Monday. Here’s why…

Mondays matter more than any other day of the week. This is because your actions on Monday set the tone for your entire week. Start out on the wrong foot and it could take days to get back on track. Mondays are like mornings. If you win your mornings, you're usually...