4 Minutes to Fabulous


Spike your metabolism! Burn some calories! Get Lean! All with only 4 exercises. Grab a mat and get ready to HIIT IT.


The Scoop: What’s Hot & Not in Wellness

Hot on the trail of wellness news!
Hot on the trail of wellness news!

Hot on the trail of wellness news!

The latest on wellness news around the web!

  1. The FDA is phasing out antibiotics for weight gain in cattle? Wait, are they admitting they know something we don’t?
  2. Just in time for this huge meat recall.  Rats. Ew.
  3. Low meat turkey burgers?  Yep, and they sound delish (not dairy free).
  4. Vegetarian for beginners : Yay! I needed this to help me as I become mostly plant based.
  5. Your gut agrees about less meat/dairy
  6. Outdated “health” productsWe all fell for the marketing, yo.
  7. This news justifies my love of nuts

5 Signs of Disordered Eating/Eating Disorder

5 Signs You May Have An eating Disorder
eating disorder

Eating disorder, diet, weight-loss











First, let me say that the subject of eating disorders is a serious and complex one that cannot be reduced into a handy list. With that being said, the following is only a fraction of the behaviors a person can exhibit that could be red flags for having food issues. Having any of them should set off bells but having more than half of them might be a bigger deal than you realize. If you want the full rundown on ED then click here for more info.

  1. You’re ALWAYS dieting and justifying your disordered eating patterns: If you’re constantly claiming allegiance to limited ways of eating ( i.e. one meal a day? check? overeating one day and under-eating on another? check? juicing? check!). A normal eating pattern is one that includes enough calories to support your organ function and energy needs. If you routinely fall below or exceed these requirements by a large margin and for no other reason than you’re always starving or pretending not to be ..look into that.
  2. You regularly booze your calories: Going out for drinks does not a meal make. Find out what’s really at the root of the need to dull the edges of life with alcohol but deny yourself food. You deserve food too.
  3. You mostly hide food/don’t eat in public/push food around on your plate: These are grouped together because they are part of the same idea. Shame in eating, a need to exert control over your appetite, denial of what you’re really feeling (hunger, hurt?)
  4. You choose constantly choose a restrictive lifestyle: Do you consistently choose activities that require a completely ascetic lifestyle? Be careful and ask yourself the real reason why you need such control over all aspects of your life.
  5. You order much larger meals when you’re alone/ don’t eat unless in public:  Like the above, these might indicate food control issues: (1) that you lose control and binge when alone  and (2) you want to prove to the public that you do eat even though you don’t really.

Eating disorders are serious business and equally troubling is that wide gray category that many men and women fall into. Eating or not eating out of emotional distress is a vulnerable place to be. Do a heart and head check to make sure you’re nourishing yourself properly.

Savory Mini Chicken Pies

Gluten free high protein meat pies
Gluten free high protein meat pies

Gluten free high protein meat pies

These pretty little things were created to deal with my urge for baked carbs, my most troublesome feature of Seasonal Affected Disorder. I try to keep 2 days weekly for mostly cruciferous veggies but the weather is rainy and a bit on the dull side so that craving for something warm and chewy hit hard on one of those days. Usually my forays into baking are to bring you experiments with the recipes of other bloggers. That’s where I learned all about playing with low-carb and gluten-free flours ( NOT the same thing, btw) and getting the types of texture that soothe my chewy carb tooth. I figure now is a good time to start making more of my own recipes since we only have 3 weeks left in 2013, right? These mini meat pies use in a cupcake tin:

1 cup Almond flour

1/2 cup flax meal

2 egg whites

1 tsp baking powder

1 tsp baking soda

1 tsp salt

1tsp thyme

black pepper to taste

2 tbsp COLD butter, coconut oil or ghee

1/4-1/2 lb of chicken

Heat oven to 400 degrees

Sift flours, baking soda, baking powder and 1/2 tsp salt together. Crumble fat ( butter, coconut oil, ghee) into dry mixture with your fingers until you have pea and marble sized pieces throughout. Add egg white and mix into dough until sticky and cohesive. Spray cupcake openings with nonstick coconut oil. Press tbsps of dough into 4 cupcake openings then press indentation in middle for meat.

* Prepare chicken last to prevent cross contamination!

Place raw chicken in processor with 1/2 tsp of salt, thyme and black pepper. Pulse until well blended. Scoop into center of dough mixture. Sprinkle each with thyme if you like. Bake for 30 mins.

Review: These came out a bit dry so I will be refining the recipe even more to add moisture. Your comments and tips are welcome!

How to cook & make everything taste awesome

low carb cooking
low carb cooking

low carb cooking

Here are a few tricks I’ve picked up that allow me  to feed myself deliciously while keeping it healthy.

  1. Choose wholesome and easily found ingredients: I’m no Julia Child so I stick to what won’t be too much of a headache. Sure, I’ll experiment once in a while but that’s good to keep you learning. First things first:  the ingredients are whole foods and the best I can afford. I eat less meat because I like grass fed and organic meat which requires a small bank loan sometimes.
  2. Have at least three to 4 Recipe Favorites: Pick a handful of your favorite easily prepared healthy meals  and PERFECT  them and make variations of each.  Curried chicken, baked salmon and soup are just 3 of mine that I enjoy modifying.
  3. Keep your favorite spices handy: I can’t make anything savory without sea-salt, thyme, coconut and olive oils. I also keep curry, rosemary, garlic, and onions on heavy rotation ( I smell batter than this implies and I rarely get sick). For sweet flavors it’s all about honey and coconut nectar or sugar in my house. Whatever you’re into, keep it around!
  4. Have a healthy respect for the versatility of vegetables:  Don’t throw your vegetables under the bus! Vegetables can be the main dish AND the side, my friend. In my opinion, the secret is NOT to chop them until you’re ready to eat them.
  5. Get a Good Knife: Any chef worth their apron will tell you a strong, sharp knife make life so much easier. Mine was part of a set and since I sharpen it regularly, it works perfectly fine even though it is less expensive than some.
  6. Invest in a food processor, if possible:  Trust me, it changes the game for everything in the kitchen! Suddenly nothing is impossible in terms of texture and cooking time and effort decreases exponentially.
  7. Try a NInja Blender: especially if you can’t afford a food processor. 
  8. Crock-pots are magic: You put flavors and foods you like to eat in it, you go away for awhile, you come back and a yummy meal comes out of it. What’s not to love!

The Scoop: What’s hot in wellness news


Here’s what’s (maybe) new and kinda noteworthy this week:

  1. Now being fat and healthy is a lie: make up your minds, people!
  2. Runners think you can Be a better gift giver
  3. Don’t drink? No worries these celebs don’t either.
  4. Trust your gut when it comes to relationships.
  5. Depression makes Type 2 diabetes worse.
  6. Can you OD on caffeine?
  7. This stuff is the best coffee replacement I’ve ever had.
  8. Ahh that explains it. Men and women’s brains are wired differently!

Nectar of the Gods: High Protein Coffee

High protein paleo coffee

Nectar of the Gods: High Protein Coffee

Sometimes things just come together and in this case, coffee met eggs and fell in love! This concoction is basically a combination of a recipe passed on by Zandy Mangoldan acquaintance through NBR prepared in the same way My Heart Beets prepares their paleo egg-nog. Did I mention I might be a genius? That coffee so hit the spot that it is all I will be having for breakfast. I used:

1 tbsp Coffee of your choice ( Zandy used Stumptown, all I had was Folgers)

1.5 cups milk of your choice or water

2 eggs

1 tbsp coconut sugar

2 tsp butter

* Use the method My Heart Beets used to temper your eggs IF you like your eggs cooked (I do for safety’s sake). If you don’t care, prepare your coffee first in the liquid (heated) then add everything else and blend.


Cyber Monday Coaching Prices!


‘Tis the season for overindulgence and guilt which is all par of the holiday course, right?  Now you can stave off that guilt and get the results you want with me as your trainer! So what if you live far away? that’s what Skype is for! Picture it: you and I exercising together for 30-45 minutes before your day starts, at lunch or as it’s ending.  

$27 for 1st 55 minute Nutrition and Fitness Coaching on popexpert.com!

$99 for Three 30 minute Personal Training Sessions via Skype!

Here’s what some clients are saying

“I’ve been using Stacey’s nutrition and personal training services for the past 6 weeks and I couldn’t be happier with the results.  I can see the difference not just in my body in terms of inches lost, but also in my endurance, strength, and eating habits. As a trainer, Stacey pushes me super hard and keeps the workouts challenging, while still being encouraging and supportive. As a nutritionist, she has given me what all busy people want – an easy to follow meal plan that gets results. Most of all, as a woman, Stacey understands the way I think and the areas of my body I want to focus on. I’m so glad I reached out to Stacey and know that I can reach my fitness and nutrition goals with her coaching and guidance.” – Nanda K, 35,  Banker

“Stacey Grant is the only person I think of when it comes to health, nutrition and fitness expertise. She is a consummate professional and truly cares for each one of her clients. Her individualized approach keeps me motivated and challenged. Whether you need to be held accountable for a continued healthy lifestyle or are a nutrition/fitness newbie .. Stacey should be your first call!- Angela C, 38, President of Cyon Inc.

Take that next step towards better results with me today!


Turkey (sausage) & kale soup



I got this idea from a friend, Mindy T., who showed off the pretty kale she grew and made into turkey sausage stew. I don’t have any leftover turkey so I’m using spicy turkey sausage but if you do, use it!

I’m using my crockpot but the recipe I’m using is from


Will let you know how it turns out but I can’t imagine  that it will be bad, especially in frigid temps!

Low carb curry chicken and “rice”



West Indian comfort dish curry chicken and rice made healthier and starch free!
1 LB chicken diced, seasoned with curry powder dash of salt.
1.5 cups lightly steamed cauliflower, processed in food processor to rice-like consistency.
2 tsp coconut oil

Heat a tsp of coconut oil add Sauté 1/2 diced onion then add chicken and brown.
Add 1.5 cauliflower and another tsp coconut oil. Combine mixture until well blended. Serve!