Archive for Freshness

How are we nourishing our body?

There are a lot of things that can be delicious but are they nutritious?
As a trainer and coach I am a firm believer that we live life to the fullest and should enjoy our life with the good and not so good things with BALANCE, specifically speaking, food. With that being said, how often we create the habits of what We do more of one thing than the other.
The matter of fact for me is not so much of the satisfaction of what food gives us but more so the focus on how you FEEL overall.
I have had my fair share of foods that I love but that do not love me back. How it tastes was the bomb but how I felt afterword was horrible.

I just read a post that I have heard many times over before and there’s nothing new under the sun, just a great reminder of how it links to life of the body.

As I always tell my clients, how many choices we have when it comes to nourishing our body far more outweighs than our fitness routines in a single day, so the choices that we make we must stay self-conscious with.
Yes we may have not so good choices when it comes to certain cravings, but the next choice you make could Be a better one.

How are YOU nourishing your body?

Brussel Sprouts and Sweet Potatoes

I am not sure about you, but when I was younger I absolutely despised Brussel sprouts. It was just something about them that made me yell out YUCK!! It wasn’t until I got older that I found out they are so many different ways to prepare and season foods that you can enjoy, when normally you would shy away.

I can now either have Brussel spouts but they HAVE to be steamed or baked with the right seasonings for me to have it on my plate.

Got this recipe from none other than Registered Dietitian, Molly Linek. Check it out!


● 1 large sweet potato (cut into 1/2-inch cubes)

● 2 tablespoons olive oil

● Salt and pepper

● 1/2 pound Brussels sprouts (trimmed and cut in half)

● 1/2 onion (large diced)

● 1/2 bell pepper (large diced)

● 1 teaspoon smoked paprika

● 1/2 teaspoon ground cumin

● 1 pinch cayenne pepper

● 4 garlic cloves (roughly chopped)

● 4 large eggs

1.  Preheat the oven to 425 F.

2. Cut Dice sweet potatoes and toss with 1 tablespoon olive oil salt and pepper.   Spread in a single layer on a large baking sheet and Roast for 20 minutes.

3. Toss the trimmed Brussels sprouts, onion and bell pepper in 1 tablespoon of olive, paprika, cumin and cayenne pepper, salt and pepper.   

4. Add to the sweet potatoes. Roast for another 15 more minutes, or until the potatoes are tender and and the sprouts are browned.

5. Reduce the oven temperature to 400 F.

6. Remove potatoes and brussel sprouts from oven.  Add garlic and vegetables to a greased baking dish or cast iron skillet. 

7. Crack each egg on top of the veggies. Season with salt and pepper. 

8. Bake for about 15 minutes, or until the whites are set but the yolks are runny.


Nutritious and Delicious

To my 4Star fit subscribers! I will now be sharing content once a month moving forward I want to ensure that what I share with you is quality and meaningful. With that being said the only way to provide the contact you need and are looking for is feedback from YOU!

When it comes to the Nutritious and Delicious, which I believe is VERY important, please share what kind of foods/recipes you are interested in. For those who have followed this blog for a while now that I have a very good friend who is a registered dietitian, very credible, knows her stuff as well as makes her own recipes.

Please do not be afraid to reach out to me whether it’s through my website email, or social media I will personally be sure to make that content to be sent directly to you. 

The next Nutritious and Delicious recipe that you will receive will begin Sunday, December 6th!

Thank you for continuing to be a part of my 4Star Fitness, community and journey!

Stay healthy and blessed y’all ♥️

Healthy Meal- POST Workout

Recipe provided by Molly Linek

As a registered dietitian, I know just how important fueling your body is post-workout. Replenishing your muscle and liver glycogen stores is not only crucial in proper exercise recovery, choosing the proper ingredients plays a huge factor as well. I like to opt for a combination of quality protein, green & fiber, complex carbohydrates and healthy fats… for all my meals, really.


Base of mixed greens

4-oz organic ground turkey (or lean protein of choice)

3 stems broccolini

1 small sweet potato, sliced into ¼-inch thick pieces

½ small avocado

1 persian cucumber

1-2 tbsp hemp seeds

2 tbsp extra virgin olive oil

½ lemon

2 tbsp pumpkin seeds

½ red bell pepper


Brown turkey and season to your liking (I love Primal Palate taco seasoning). In a separate skillet, sauté sliced sweet potato and broccolini in 1-2 tbsp olive or avocado oil, sea salt and ground pepper, until tender, about 10 minutes. Add cooked turkey, sweet potato and broccolini to bowl of mixed greens along with sliced bell pepper, avocado and cucumber. Top with a drizzle of extra virgin olive oil, lemon juice and a large sprinkle of hemp seeds for added fiber and healthy fats.

BLT Wrap Recipe

What you need:

● 3 ounces cream cheese (softened)

● 4 to 5 whole wheat tortillas

● 2 tomatoes (seeded and chopped)

● 2 avocados (chopped)

● 2 green onions (chopped)

● 10 slices bacon (already cooked)

● 1/3 cup ranch salad dressing


● 2 cups mixed salad greens


Spread some of the softened cream cheese on each flour tortilla and set aside. In a large bowl combine the tomatoes, avocado, green onion, cooked bacon, ranch salad dressing, and mayonnaise and mix well.

Place this mixture on the tortillas and top with the salad greens; roll up. Serve immediately or wrap well and chill for 3 to 4 hours, then serve.

Enjoy 😊

Waldorf Chicken Salad Sandwich

Recipe provided by Registered Dietitian, Molly Linek.

What’s needed

● 2 (12-ounce) cans chicken, drained, or 2 cup shredded cooked chicken

● 1-2 chopped unpeeled Granny Smith apples

● 1 cup chopped celery

● 1/2 cup chopped walnuts

● 1/2 cup dried cranberries

● 1/2 cup FULL fat, plain yogurt

● 2 tablespoons honey mustard

 ● 2 teaspoons ​lemon juice

● 1/8 teaspoon salt

● 8 slices cinnamon raisin bread

● leaf lettuce or butter lettuce


Combine the chicken, Granny Smith apples, celery, walnuts, dried cranberries, mayonnaise, yogurt, honey mustard, lemon juice, and salt in a medium bowl.

Mix well. Make sandwiches with your choice of bread and lettuce.

Enjoy 😉

Middle Eastern Vegetarian Pita Sandwich

 Recipe provided by Molly Linek, Registered Dietitian.

For The Tzatziki Sauce:

● 1 cup greek yogurt

● 2 tablespoons cucumber (chopped)

● 1/2 tablespoon red onion (grated)

● 1 tablespoon fresh mint (chopped)

● 1/2 tablespoon fresh dill (chopped)

● 1/2 lemon (juiced)

● 1 tablespoon olive oil

● Salt (to taste)

● 1 tablespoon water (or more to thin out sauce)

In a small bowl, add greek yogurt, chopped cucumber, grated red onion, chopped fresh mint, chopped fresh dill, the juice from half lemon, 1 tablespoon olive oil, and salt. Stir to combine all the ingredients completely.

If the sauce is too thick, add 1/2 tablespoon of water at a time until desired texture is reached.

For The Tabbouleh​:

● 1 cup cooked bulgur wheat

● 2 tablespoons scallions (chopped)

● 1 bunch parsley (finely chopped)

● 2 tablespoons mint (chopped)

● 2 tablespoons tomato (chopped)

● 2 tablespoons cucumber (chopped)

● 1/2 tablespoon olive oil

 ● 1/2 to 1 whole lemon (juiced, adjust to taste)

Add bulgur wheat, scallions, parsley, mint, tomato, cucumber, olive oil and lemon juice (starting with half a lemon) to a small bowl and mix. Salt to taste.

The flavor of the tabbouleh will get better as it sits so be sure to let it rest for at least 30 minutes before serving.

For The Sandwich:

● 1 pita

● 2 tablespoons tzatziki

● 1/4 cup lettuce

● 2 tablespoons cherry tomatoes (halved)

● 1/2 tablespoon red onion (chopped)

● 2 tablespoons tabbouleh

● 1 to 2 tablespoons feta cheese

● Mint leaves (to taste)

● Parsley leaves (to taste)

● Sprigs of dill (to taste)

Enjoy 😊


Recipe provided by Registered Dietitian, Molly Linek.


● 2 cups cooked rice

● 2 tablespoons ​fresh cilantro​ (chopped)

● 2 limes (juiced)

● 1/2 onion (diced)

 ● 3 to 4 cloves garlic (minced)

● 2 tablespoons vegetable oil (or olive oil)

● 1 (15-ounce) can black beans (or pinto beans; drained)

● 1 tablespoon ​chili powder

● 1/2 teaspoon ​cumin

● 1 tablespoon hot sauce (or to taste)

● Optional: pinch salt (to taste)

● 2 (10-inc​h) ​whole wheat ​ TORTILLAS


1. Gather the ingredients.

2. In a large bowl, toss together cooked rice and fresh chopped cilantro, and drizzle with a bit of fresh lime juice. Heat in the microwave or on the stove just until hot, and give it a quick stir.

3. In a separate large skillet, sauté the garlic and onion in vegetable oil or olive oil for 2 to 3 minutes, or until the onion is soft.

4. Reduce the heat to medium-low and add the black beans or pinto beans and season with the chili powder, cumin, and hot sauce, stirring to combine. You can add a bit of salt if you’d like, but you shouldn’t need too much with all the other seasonings. Allow the beans to cook until heated through, about 5 minutes.

5. Spoonthecilantro-limericeandtheblackbeanmixontolightly warmed flour tortillas, and add any additional toppings you want.

6. Fold the short ends in, then fold one long side over the filling and gently push to ensure the fold is tight before rolling up the remainder of the burrito.

Enjoy 😉


Recipe provided by Registered Dietitian, Molly Linek


● 1 cemita bun (or other round sesame seed)

 ● 1 tablespoon canned ​adobo​ sauce

● 2 canned chipotle peppers, sliced into strips

● 1/4 cup cooked ​Mexican pulled pork​ (TRADER JOES PREMADE)

● 1 tablespoon ​chopped ​cilantro

● 1/4 cup shredded Mexican string cheese, ​queso Oaxaca

● 4 slices tomato

● 1/2 small avocado, sliced

Gather the ingredients.

-Begin by splitting the cemita in half with a serrated knife.

-Using the back of a spoon, press down on the interior sides of the bun so little indented pockets form to hold all the sandwich ingredients in.

-Add a half tablespoon of adobo sauce to each side of the bun and then add half the chipotle peppers on top of each half as well.

-Add the pork to the bottom half of the bun and then add the papalo (or cilantro), queso Oaxaca, tomato, and avocado to the top half.

-Close the sandwich and wrap tightly in butcher paper.

-Slice it down the middle and serve.

enjoy 😉



Recipe provided by MOLLY LINEK, MPH, RD

“Toss the PB&J and add adventure to your lunches! Far from boring, these sandwiches and salads are worth looking forward to without taking up too much time. More importantly, they are nutritious, easy to make, and can repurposed leftovers!”

For the Pork and Cabbage:

● 1 pound ground pork

● 1 teaspoon sesame oil

● 1/2 cup scallions (sliced, whites and greens divided)

● 1 (14-ounce) bag coleslaw mix

● 3 cloves garlic (minced)

● 2 tablespoons soy sauce (or coconut aminos)

● 2 teaspoons rice wine vinegar

● 1 tablespoon ground ginger (or freshly grated)

● Optional: 1 teaspoon red pepper flakes

 For the Spicy Chili Sauce:

● 1/4 cup MAYO

● 2 tablespoons garlic chili paste

● 1/4 teaspoon salt

Garnish: sesame seeds and CRISPY WONTONS

1. Gather the ingredients.

2. Heat a large sauté pan over medium-high heat. Add the ground pork,

sesame oil, and the whites of the scallions to the pan. Cook, stirring frequently and breaking up the pork, for about 5 minutes or until the meat is browned and cooked through.

3. Add the scallion greens, coleslaw mix, garlic, soy sauce, rice vinegar, and ground ginger to the pan and cook for another 3 to 5 minutes or until the cabbage is just tender. Add the crushed red pepper flakes (if using).

4. Gather the ingredients for the spicy chili sauce.

5. In a small bowl whisk together the mayonnaise, garlic chili paste, and salt.

6. Place the sauce in a piping bag or a plastic bag and drizzle the mayo over

the top of the cooked ground pork and cabbage mixture. Garnish with more scallions and sesame seeds.

Enjoy! 😋