Need to Detox? Try Our 21 Day Meal Plan

The best way to detox your system is to stop eating the chemicals, synthetic hormones, antibiotics and other additives that exist in our food chain.  It’s been said that it takes 21 days to form a new habit, so to help you do this, we’re introducing our 21 Day Reset Meal Plan.

Our Certified Holistic Nutritionist has created a three week detox meal plan to help you flush your body of toxins while providing your system with health promoting vitamins, minerals, antioxidants and more.

This meal plan will take you through three stages of cleansing:

  • Week 1: Lots of fruits and veggies, some animal protein (chicken, fish, turkey, eggs), fiber rich grains
  • Week 2: Lots of fruits and veggies, limited animal protein (fish and eggs), fiber rich grains
  • Week 3: Lots of fruits and veggies, plant based protein (no animal food sources this week), fiber rich grains.

Our meal plans can be customized to work with special dietary needs such as gluten free, anti-inflammatory, diabetic needs and more.

Click here to purchase the 21 Day Reset Meal Plan.

You can contact the nutritionist directly by emailing: @

Ultimate Fitness is a 24 hour gym in Monmouth County, NJ.  We offer personal training and nutritional based meal plans.  We can work with clients all over the country for our healthy meal plans.  Just contact our nutritionist or purchase your 21 Day Reset Meal Plan to begin working with her.

Mashed Cauliflower Recipe – The Easiest Way to Get Your Family to Eat Cauliflower

mashed-cauliflower-recipeMashed cauliflower is the easiest thing to make and you really don’t need a specific recipe. It’s all about seasoning to your liking.

I just chop up the cauliflower into large chunks, boil until it’s soft (about 30 minutes or so).  Then I place the cauliflower in a large bowl and use a masher to mash it all up. If you really want them whipped up nice like real mashed potatoes- I suggest putting the boiled cauliflower into a food processor and pulsing.

I season mine to my liking with garlic, salt, pepper, vegan Earth Balance butter.  You can sprinkle some Daiaya vegan shredded cheddar on top!

Why should you and your family eat more cauliflower? 

Cauliflower has been called the world’s healthiest food!  It offers array of nutrients, including vitamins, minerals, antioxidants, and other phytochemicals but it’s real claim to fame is that it can fight cancer.  The excerpt below is from Dr Mercola.  He’s one of the foremost experts on health, wellness and nutrition.  Here is is what he has to say about Cauliflower:

Cauliflower contains sulforaphane, a sulfur compound that has also been shown to kill cancer stem cells, thereby slowing tumor growth. Some researchers believe eliminating cancer stem cells may be key to controlling cancer.

For instance, research has shown that combining cauliflower with curcumin (the active compound in the spice turmeric) may help prevent and treat prostate cancer.1

A study published in Carcinogenesis also found sulforaphane may reduce the incidence and rate of chemically induced mammary tumors in animals.2 It also inhibits the growth of cultured human breast cancer cells, leading to cell death.

Other compounds in cauliflower also show anti-cancer effects. According to the National Cancer Institute:3

“Indoles and isothiocyanates have been found to inhibit the development of cancer in several organs in rats and mice, including the bladder, breast, colon, liver, lung, and stomach.”


Smoothie King Introduces Vegan Smoothie Options

People are becoming increasingly aware that adopting a more plant-based diet has a profound effect on your overall health and sense of well-being.  With the added abundance of chemicals, pesticides, hormones and antibiotics in our meat industry, many are turning to organic plant-based sources of protein to fuel their day.

Smoothie King, a giant in the world of smoothies with over 700 locations worldwide, has recognized that people want more plant based options in their lives.  As a response to this obvious demand- the chain has introduced two new vegan smoothie options using organic/vegan Sunwarior Protein.

The two new vegan smoothie options are Dark Chocolate Banana (cocoa, bananas, and acai) and Mango Kale (mango juice, banana, kale, apple juice, and almonds). According to Smoothie King CEO Wan Kim, “Statistics show a growing interest in plant-based diets among all consumers, both vegan and non-vegan. … Our goal is to provide them with quick, easy, and tasty ways to get the nutrition they crave on-the-go.”

We have been using Sunwarior Protein at home (as well as an organic/non vegan protein powder from IDLIfe) and in both of our gyms.  People absolutely love the clean taste of Sunwarrior and they love knowing how good it is for their health.  Nothing artificial, nothing toxic.  No hormones, pesticides, additives, etc.

You don’t have to be a vegan or vegetarian to eat more plant based proteins and enjoy all of the health benefits.  Check out 6 reasons to eat a more vegetarian diet!


GOMBS Diet Lunch Idea

gombs-lunchIn honor of meatless monday, we’ve created a very simple and quick lunch idea that is also GOMBBS diet friendly.  Dr Fuhrman actually refers to the GOMBS diet now as the G-BOMBS diet, which stands for Greens, Beans, Onions, Berries and Seeds. In this luck, we’ve packed in greens, beans and seeds!  It would be very easy to add in the mushrooms and the onions but we didn’t have any left so we made do with what we had!

Quinoa and Veggie GOMBS Lunch Recipe

In this bowl, we’ve combined quinoa, cut up fresh organic baby spinach, homemade hummus (made from Chickpeas-these are your ‘beans’), broccoli, avocado and hulled hemp seeds. You can drizzle a little balsamic vinegar on top for taste and like we said, it’s easy to add the mushrooms and onions for a nearly complete G BOMBS lunch!

Health Benefits of Nutritional Yeast

In the quest for eating clean, one thing I have come to realize is that we can do a better job selecting foods that do more for our body than simply satisfy our taste buds.  Finding nutritional yeast as a seasoning is one such example.

A lot of vegans sprinkle nutritional yeast on pasta, salads, popcorn, chili, etc in place of cheese or salt, but meat eaters alike could benefit from this nutritional food flavoring.  First let’s clear something up- nutritional yeast is not like normal yeast. It can’t make bread rise, it is inactive. You can sprinkle this over almost any food to add a very subtle nutty/cheesy flavor.  Seems odd to describe a taste as both nutty and cheesy, but nutritional yeast falls somewhere in-between, with a hint of saltiness, so that’s the best way to describe it.

Health Benefits of Nutritional Yeast

In addition to cutting hundreds of calories and double digit grams of fat out of your diet when you replace parmesan cheese or butter with nutritional yeast, you’ll also be loading your meal up with TONS of healthy vitamins.

B-Vitamins- Nutritional yeast is packed with B Vitamins, which are essential for energy, stress reduction, anxiety reduction, memory function, aid in cardiovascular health and so much more. 1 tablespoon has 160% of your vitamin B2, 140% B6, 40% B12, 180% B1, 70% B3 and 40% folic acid. That’s huge!

PROTEIN!!! Adding this to your food will add more PROTEIN, and all of us who are eating clean to get lean know how important a diet high in quality protein is.  2 tablespoons has about 7-8 grams of high quality protein!

Fiber: Essential to any diet, especially when eating clean (all that protein can really back you up).  One serving of nutritional yeast provides about 2-3 grams of protein.  That will help keep things moving right along….if you know what I mean.

Folic Acid: You normally hear of pregnant women needing their folic acid, but the rest of us do too. Folic acid is becoming a staple in nutritional medicine for its role in preventing colon cancer, cervical cancer, stroke, osteoporosis, schizophrenia and more.

Nutritional yeast is also gluten free, another added bonus. I sprinkle it over most meals including tuna fish, chili, pasta, chicken, salad and more. It’s such an easy and delicious way to arm your body with natural defenses against disease and sickness.  Many health food stores and even supermarkets now sell nutritional yeast.  Bragg’s Nutritional Yeast is a very popular and well recognized brand. You may even find nutritional yeast for sale in the organic bulk section.



Vegan ‘Egg’ Salad Recipe – GOMBS Diet Friendly

Vegan Egg Salad Recipe-GOMBSThis vegan ‘egg’ salad recipe is made using white beans, so it’s a great component for anyone following not just a vegan diet but also Fr Fuhrman’s GOMBS diet. I served the ‘egg’ salad on a multi-grain English muffin, but you could serve it over mixed greens for a low carb version.

This recipe is quick (prep time is less than 5 minutes) and virtually fat free.  The only fat in the recipe comes from the vegan mayo, which has very little (3.5g in 1 tablespoon).

Here is what I used:

  • 1/2 small white beans (Cannelini or Navy beans would also work great)
  • 1 tablespoon pickle juice from jar
  • 1 teaspoon garlic powder (you could also use fresh garlic cloves, I didn’t have any)
  • 2 Tablespoons vegan mayo (use more or less depending on how moist you like your salads)
  • 1 tablespoon dijon mustard
  • 1/2 teaspoon paprika (use your taste buds to determine more or less for you)
  • Dash of salt and pepper

To make, put every ingredient in the food processor. Pulse just a few times.  You want it to be somewhat ‘chunky’ to give it that egg salad texture.  Take a taste test and add any seasonings you desire. Pulse again.  It’s ready!

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