Butternut Squash & Brown Rice w/ Almonds and Cranberries

Butternut Squash & Brown Rice w/ Almonds and Cranberries


    • 400g Butternut Squash
    • 1/4 Cup Olive Oil
    • 2 T Pure Maple Syrup
    • Salt and Ground Pepper
    • 1.5 Cup Long Grain Brown Rice
    • 3T Freshly Squeezed Orange Juice
    • 1T Basalmic Vinegar
    • 2t Dijon Mustard
    • 4 Stalks Green Onion
    • 1/3 Cup Dried Cranberries
    • 1/2 Cup Slivered Almonds


    • Preheat oven to 400 degress.
    • Toss butternut squash in 2T olive oil and 1T maple syrup, salt and pepper. Roast on a sheet pan for 25 minutes.
    • In a large saucepan combine rice and 3 1/4 cup water and bring to a boil. Stir, lower heat, cover and let sit for 25 minutes. Remove from heat and let sit for 10 minutes. 
    • Combine orange juice, vinegars, remaining maple syrup and olive oil. Whisk.
    • Drain excess water out of rice, combine all ingredients and enjoy!

Macros per 100g: 18.4C 3.5F 1.6P

Week 8: Macro Friendly Fettuccine Alfredo + Booty Buildin’ Workout

View full YouTube Video here!:​


Macro-Friendly Fettuccine Alfredo

Makes 4 servings



    • 8oz Fettuccine Noodles 


    • 1/2 Cup Parmesan Cheese


    • 1 Cup Low Sodium


    • 1 Cup Unsweetened Almond Milk


    • 1 Clove Garlic


    • 1/4 Cup Whole Wheat Flour


    • 1 T Grassfed Butter


    • 1/8 tsp. Nutmeg


    • Salt and Pepper to taste




    • Follow instructions on box for noodles, cook through, set aside. Make sure to stir noodles as they tend to stick together!


    • In a saucepan, melt butter over medium heat, add minced garlic and sautee’ for about 1 min.


    • Sprinkle in flour and whisk together for about another 60 seconds.


    • Add milk and broth and continue to whisk until all combined.


    • Stir for about 6-7 minutes or until thickend, add seasonings.


    • Turn off heat, mix in cheese and add noodles.


    • If it becomes to thick, add a little more almond milk.Top with grilled chicken or shimp as desired.


I added spiralized zuchinni noodles, diced asparagus and mushrooms to my dish for more volume and micronutrients. 

Top with desired amount of grilled chicken or shrimp for a protein source! 

Macros without veggies and protein added: 13.8P 49.2C 8F


Katy’s Journal Week 4: Intuitive Eating & New Recipe!

Beef & Broccoli Recipe


    • 1lb Top Sirlion ( I bought already cut)
    • 10 oz Broccoli, chopped
    • 150g Carrots, sliced
    • 1 T Coconut oil
    • 2T Arrowroot Powder or Corn Starch
    • 2 oz Coconut Aminos 
    • 2 Cloves Garlic
    • 2T Fresh Ginger
    • Pepper to taste


    • Toss steak, arrowroot & pepper in a bowl until coated
    • Heat 1/2 T coconut oil over medium heat, cook 1/2 steak in pan, spread out and flip when cooked on one side, about 2-3 minutes. When cooked through, cook other half.
    • Set steak aside and add veggies, add more coconut oil if needed. Cook through until tender.
    • While veggies cook, mix aminos, garlic and ginger. 
    • Set veggies aside, pour amino mix into pan, allow to thicken and then mix veggies and steak in with it. 
    • Stir and coat, allow to simmer for 3-5 minutes.
    • Enjoy! * Serve with rice or quinoa as desired!

Macros for 1/4 recipe: 25.5P 19C 16F

Roasted Turnip “Potato” Wedges


What You need:


    • 200g Turnips


    • 1T Olive Oil


    • Seasonings of choice (we used salt, pepper, rosemary, garlic)




    • Slice turnips into wedges 


    • Bring a pot of water to a boil


    • Boil turnips for 20 minutes, until tender but not too squishy!


    • While water is boiling, prehead oven to 375 degrees


    • Drain turnips 


    • Carefully toss in olive oil and seasonings


    • Spread on a baking sheet and bake for 10 minutes


    • Broil on high for 2-3 additional minutes to crisp


Makes 2 Servings

Macros: 1P 6C 7F

If you are local, check out Helsing Junction Farms, we got this beautiful, organic turnips in our weekly veggie box!



Meet Margie!

September 2017 >>>June 2018


For most of my adult life, I have never been able to find a healthy balance between fitness and my nutrition. I’d tried a couple different diets in the past with little success. At one point, my eating got so out of control (legit trips to McDonalds after work and buying cinnamon rolls at the store once a week then crashing hard) and it felt like this never ending cycle of eating then hating myself. By the end of last summer, I weighed the most I’d ever weighed and felt miserable, so I knew I’d reached a point where I had to make a major change. 


I’d heard about @flexfuel.nutrition through a couple friends and knew I had to get my eating under control before anything else. I’ve been working with Mallory since September and I came to her desperately wanting to lose weight and lean down, but more importantly, have a better relationship with food. She’s heard my ups and downs, coached me, and supported me through little moments of defeat without judgement and I owe a lot of my success to her. 


Not only I have I shed 18 lbs and a few inches, but more importantly my relationship with food is completely altered. While I do eat a lot of food, foods that I WANT and that fuel my body properly, I still occasionally indulge in my guilty pleasures. I’m also a lot more conscious about my alcohol intake now, which was something I was always veryyyyy lax with (you know, being in my 20’s and all). The last piece I wanted was to dial in my fitness, so I stumbled back into @thorbeckescrossfit in February and haven’t looked back. Anyone can say what they want about CF, (I did at one point as well) but all I will say is don’t ever knock someone for trying to get in better shape. 


Although this is not an end point, I wanted to share my personal experience thus far and maybe inspire someone along the way. I never, ever wanted to be photographed in my bikini before but after months of hard work, patience, and discipline, here I amheart





Healthy Snacks! Ham Wrap-Ups and Frozen Blueberry Bites!

Ham Wrap-Ups




    • 4oz Ham


    • 45g Bell Pepper


    • 15g Chedder cheese


    • Few leaves of Baby Spinach




    • Slice up peppers in 15g pieces


    • Slice up cheese in 5g pieces


    • Rollup up cheese, pepper and spinach in about 1 1/3oz of ham


Serving Size: 3 Rollups

Macros: 26P 4.6C 9.9F

Frozen Blueberry Bites




    • 100g blueberries


    • 150g Greek yogurt (I used hint of cherry Chobani)




    • Using a fork, submerge each berry in yogurt until coated, shake off any excess


    • place on a baking sheet, making sure the berries don’t touch


    • Freeze for 1 hour


Serving size: 1/2 batch

Macros: 6.4P 1.4F 12.2C