01/09/2025
Fuel Your Fitness Journey! 💪🥗
Hey, fitness fam! 🌟 Are you looking to crush your health goals but need some guidance with nutrition and fitness? Don’t worry, we’ve got your back! Whether you’re aiming to build strength, boost energy, reverse chronic health conditions or just want to feel your best, we’re here to help.
We train our clients at Mills 50 Fitness, a personal training studio in Orlando Florida. Mills 50 Fitness received business of the month for January 2025 in the Mills 50 District. 🙌
Congratulations to Nate McDonald, the new owner of the training studio. All of our team is composed of independent fitness/wellness professionals. If you’re in the area come stop by and check us out. 1005 Virginia Drive Orlando, Florida 32803.
👉 Drop a comment or send me a DM, and let’s embark on this wellness journey together! Remember, every small step counts. Let’s make healthy happen! 🌿💥
11/10/2022
I made this Zuppa Toscana soup a few weeks ago on my cooking segment “In the Kitchen with Tammie.”It was delicious!
Add thinly sliced red potatoes for a slow release carbohydrate.
Zuppa Toscana Soup with Cauliflower
Ingredients:
* 1 Tbsp ghee, coconut or avocado oil
* 1 pound ground Italian Chicken sausage
* 6 Cups organic chicken broth
* 3 garlic cloves, chopped
* 1 head fresh cauliflower, cut into florets(about 3 1/2 cups)
* 1 Tbsp Italian seasonings
* 1 tsp garlic powder
* 1 tsp red pepper flakes
* 3 cups fresh kale, stems removed and chopped
* 14.5 oz can full-fat organic Coconut milk
* salt and pepper to taste I like to season it at the end so that I can taste repeatedly and adjust as necessary.
* parmesan for topping optional
Instructions:
1. In a large stock pot or Dutch oven, melt oil over medium high heat.
2. Add the Italian sausage and cook for 5-7 minutes until browned. Use a wooden spoon or mix and chop to keep it nicely ground.
3. Add the chicken broth, cauliflower,Italian seasoning, garlic powder and red pepper flakes,and mix well.
4. Bring your soup to a boil
5. Reduce heat, cover and simmer 10 minutes.
6. Add the kale and coconut milk, and simmer an additional 5 minutes until the cauliflower can be easily pierced with a fork and the kale is tender.
7. Add salt and pepper to taste
08/23/2022
Cobb Salad anyone?
I used romaine, arugula, shredded Brussel sprouts, english cucumber, avocado, hard boiled eggs, green onions and purple onions, pan seared chicken breast and a homemade vinaigrette. Yum!
What do you prefer on your Cobb salad?
08/10/2022
Last night on my live cooking segment “In the Kitchen with Tammie” I made this Sheet pan Breakfast. All you need are a few ingredients and you have a Metabolic breakfast or two that tastes great. I used Purple Sweet potatoes in case you’ve never had them before. You can use orange sweet potatoes too!
Here’s the recipe.
Sheet Pan Breakfast
Ingredients:
1 large organic bell pepper sliced in ½ inch thick circles (any color)
4 cage free, pasture raised eggs
2 cups organic sweet potatoes, cut in ½ inch pieces
2 cups organic broccoli cut in small florets
1 tablespoon olive oil divided
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
Instructions:
1. Preheat the oven to 400. Prepare a parchment lined baking sheet
2. Chop sweet potatoes/broccoli.
3. Toss sweet potatoes with ½ tablespoon of my olive oil until coated.
4. Add potatoes to the baking sheet and bake for 10 minutes.
5. While potatoes are baking, prepare peppers. Remove top/seeds. Slice peppers in ½ inch thick rings.
6. While potatoes cook, toss broccoli in the remaining ½ tablespoon of olive oil.
7. After the potatoes have cooked for 10 minutes, reduce heat to 350. Add broccoli and pepper rings to the pan.
8. Cook for 5 minutes.
9. While potatoes/broccoli + pepper rings cook, mix together salt, pepper and garlic powder.
10. After 5 minutes, crack eggs into pepper rings. Sprinkle everything with spice mixture and return to the oven for 5-7 minutes, or until your eggs are cooked to your liking. 5 minutes will give you a runnier egg, while 7 minutes will give you a harder egg.
Notes: Sub the broccoli out with cauliflower or Brussel sprouts. Same cooking time.
