Latest Posts

The 5 Most Effective Exercises

One of the amazing benefits to being a member of Team Inspire is the connections I make, and the resources available to me. Team Inspire had a number of Personal Trainers, but there are definitely a few standouts amongst the crowd. One of those standouts is my good friend, and Owner of Strong Girl Fitness, Molly Pappas. We love to bounce ideas off of each other, and we have a ton in common. We have the same views on food and fitness, and this lady knows her stuff! You must check her out on Facebook and Instagram!

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I asked Molly to compile a list of what she believes are the 5 most effective exercises, especially for women.

I invite you to click on the PDF below to see what she has written up for you. And I have to say, I wholeheartedly concur. Have a wonderful day friends!

Effective Exercises for Women

Essential Freezer List

I am often asked what I keep on hand that is healthy, affordable, and provides an array of options when a last minute trip to the grocery store is not possible.

I have created a 3 part email series to share with you, my friends and clients. A big part of what I tell my Food and Fitness clients is that in order to eat healthy, your home must be stocked with healthy food. If there are Twinkie’s in your cupboard, you will eat the Twinkie’s.

Pantry, refrigerator, and freezer clean-outs are now something that I insist on with every single one of my Clients. Let’s face it, out of sight, out of mind. If there are healthier options immediately available to you, you will more than likely eat those options.

For part 2 today, I will share with you my Essentials Freezer List – PDF. I obviously keep a bit more than this on hand, especially if I am recipe testing, but the items listed are what I typically always have on hand. I hope that you find this list helpful, and I look forward to sending you myRefrigerator list as well.

I invite you to please check out my store to get more info on my trademarked 1 Week Food Fix, Nutrition Consultation plans, and eCookbooks!

Have a wonderful day!

The Essentials List – Freezer The Essentials List – refrigerator

Gluten Free Blueberry Cinnamon Waffles

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I am one of those people that loves tradition, and making memories. A few months back, I started make a family weekend breakfast, varying by the day depending on what we had going on. I have made quiches and omelettes, frigates and pancakes, and much more. This morning I wanted to make waffles, but I wanted to do it differently. I decided to swap out the traditional unbleached flour and vegetable oil for gluten free flour and coconut oil. I was a bit skeptical, but they turned out really well. The one thing I will say, is that you need to stir the batter well before you put it on the waffle iron, as the flour does seem to settle a bit. Here is the recipe:

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Dry Ingredients

  • 1 1/2 c. gluten free flour ( I used King Arthur’s)
  • 2 t. baking powder
  • 1 T. stevia
  • 1/2 t. salt
  • 1 t. ground cinnamon

Wet Ingredients

  • 1 1/2 c. room temp. milk
  • 1/3 cup coconut oil, melted
  • 1 large egg
  • 1/2 t. vanilla extract
  • 1/4 c. blueberries

Directions

  • Heat waffle iron.
  • Sift all dry ingredients together in a bowl
  • In a separate bowl, whisk together all wet ingredients
  • Slowly mix the wet ingredients into the dry ingredients, except the blueberries, stirring until just incorporated.
  • Gently mix in blueberries.
  • Ladle batter into waffle iron, close lid, and cook for approximately 5 minutes, or until golden and crispy.
  • ENJOY!

Let’s Celebrate!

I wanted you, my loyal blog readers, to be among the first to know about a sale that I will be running from now until July 2nd. In honor of my Birthday on 7/2, I have decided to discount every single one of my products and services by 20%! I feel so blessed and grateful to have so many people, some who I know personally, and many who I only know virtually, support me and my business. It is a wonderful feeling to know that I am helping people on a daily basis, and I can honestly say that after almost 39 years, I have found what I love to do, and even better, it incorporates my skills and my passions. I am a lucky gal.

Effective July 2nd, I will be increasing my prices by 25%, so I wanted to share this opportunity with you, in order for you to take advantage, and pass the word along to any friends or family that you think may be interested.

I invite you to visit http://www.tinylittlechef.com/store to purchase your eCookbooks, the trademarked 1 Week Food Fix, or any tier of my Food and Nutrition Consultation Services. Please use code BDAY at checkout for your 20% discount.

Thank You all so much for your continued support and encouragement, and as always, I can’t wait to help you reach your goals.

CHEERS!!!​

Have a wonderful day!

The Essential Pantry List

I am often asked what I keep on hand that is healthy, affordable, and provides an array of options when a last minute trip to the grocery store is not possible.

I have created a 3 part email series to share with you, my friends and clients. A big part of what I tell my Food and Fitness clients is that in order to eat healthy, your home must be stocked with healthy food. If there are Twinkie’s in your cupboard, you will eat the Twinkie’s.

Pantry, refrigerator, and freezer clean-outs are now something that I insist on with every single one of my Clients. Let’s face it, out of sight, out of mind. If there are healthier options immediately available to you, you will more than likely eat those options.

For part 1 today, I will share with you my Essentials Pantry List – PDF, below. I obviously keep a bit more than this on hand, especially if I am recipe testing, but the items listed are what I typically always have on hand. I hope that you find this list helpful, and I look forward to sending you my Refrigerator and Freezer lists as well. Please click here if you are not already signed up for my eNewsletter.

I would also like to invite you to please check out my store to get more info on my trademarked 1 Week Food Fix, Nutrition Consultation plans, and eCookbooks!

Have a wonderful day!

The Essentials List-Pantry

1 Week Food Fix FAQ’s

Hi friends! I have received quite a few inquiries about what my new 1 Week Food Fix is all about. Here is a little video to help better explain it. I have designed this program as a means to kickstart your metabolism, and for you to learn how to eat at the right times with the right food combinations to enhance your health and weight loss goals. Please click HERE to get your copy!

Superfoods-What is all the buzz about?

Hi Friends!

It seems these days, all you hear about are “superfoods”! I bet you have the same questions that I have received from quite a few of my Clients.

What are superfoods? Which ones are best? How do I incorporate them into my diet? Aren’t they expensive?

Superfoods are called that, because they each have amazing health benefits and healing properties. Many are becoming commonplace, and a lot of people are incorporating many of them into their healthy lifestyles. I invite you to take a look at my PDF below to get some more info, and to click HERE to sign up for my eNewsletter with more info on Food and Nutrition.

Have a wonderful week!

Superfoods

Clean Eating Grocery List

Do you ever feel like you don’t know what to buy at the grocery store in order to stock your home with delicious, good for you food? I have created a beginners guide with my Clean Eating Grocery List. This is an easy to follow guide as to what foods to have on hand to fuel your body. I also suggest that you do a “pantry clean out,” get rid os all junk food and over-processed items. By doing this, and following my list, you will be taking the first steps to changing your eating habits and improving your health. Please CLICK HERE to get your copy!

1 Week Food Fix- Reviews and More!

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Hooray!

The reviews are in from my test group for my trademarked (eek!) 1 Week Food Fix! I am so excited that people have been loving my plan and seeing results! For even more information on how to lose the bloat, increase your metabolism, stabilize your blood sugar, and begin shedding pounds, all with my exclusive 1 Week Food Fix, please click HERE.

I loved the 1 Week Food Fix! I was able to eat a variety of food so I never got bored. The recipes were easy to make and the ingredients were not difficult or expensive! My husband is very picky and he even ate several of the meals. I highly recommend the 1WFF as a jump-start to getting your nutrition on the right path! -Kristy A

Christy definitely took time and used her experience to create the best meals for this plan. -Kelli T

Everything was easy to prepare and even my kids liked the dinners. the only problem I had was most of the lunches were 4 servings and I was the only one having the lunches . I tried cutting the recipes in half to just make 2, which worked out good for me. -Josie C

I loved the Bacon Wrapped Chicken! -David C.

OMG, the frittata! Yum! -Lindsey L.

The Cajun Shrimp Stir fry is super good, and once again, a family favorite! -Josie C.

 Grilled Chicken Parmesan was so good, and the whole family enjoyed it! -Jeannie P.

 I lost a few pounds, and all of my bloat, so I couldn’t be happier with the 1 Week Food Fix. Thank You so much for creating such a delicious plan, Christy. -Jonas G.

The Tilapia Picatta is out of this world. So easy! -Rachel L.

Looking and feeling better, after just one week. -Christina W.

1 Week Food Fix

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I am very excited to be able to offer my new program, the 1 Week Fix! What is it? Well, are eating and nutrition your downfall? Are you not sure how much to eat? When to eat it? How to pair your foods together? Are you looking to kick-start your metabolism, and reduce the toxins in your body? Would you like to lose the bloating and fatigue? Look no further! After working with many Nutrition clients, I have created this very specific, 1 Week Food Fix. I will tell you what to eat, 5 times a day, for 7 days. I will teach you new, healthy, delicious recipes, and I will help you set a foundation for healthy eating for the rest of your life. What does the 1 Week Food Fix Include?

A full, 7 day meal plan, with 3 meals and 2 snacks per day.

My top Nutrition tips and advice.

An exclusive eCookbook with the 1 Week Food Fix Recipes.

Additional Guidelines to help you get on the path to success, and much more!

BONUS: A FREE copy of my soon to be released NEW eCookbook, chock full of new, delicious, healthy recipes, which will be emailed to you upon completion. ($25.00 value)

And much more!

Please note, you are ordering via my PRESALE, the entire PDF will be emailed to you by June 1st.

Take a look at some of the recipes that are included.

Grilled Chciken Parmesan
Mixed Berry Overnight Oats
Protein Pancakes
Cajun Shrimp Stir Fry
BLT Salad
Turkey Taco Salad
Bacon Wrapped Chicken
and much more!

Please click HERE to get going with the 1 Week Food Fix.