Shannon Moon, Personal Trainer

Copycat McDonald's Sausage, Egg, & Cheese McMuffin

Meat
4 Sausage patties

Refrigerated
4 Eggs, large

Baking & Spices
1 Salt and pepper

Oils & Vinegars
1 Butter or oil

Bread & Baked Goods
4 English muffins

Dairy
4 slices Cheese

Hawaiian BBQ Salmon Burgers with Coconut Caramelized Pineapple

Seafood
1 lb Salmon, fresh raw

Produce
1 Avocado
2 tbsp Cilantro, fresh
1 Lettuce
4 Pineapple rings, large

Condiments
2 tbsp Lime juice

Baking & Spices
1 pinch Cayenne
1/2 tsp Pepper
1/4 tsp Salt

Oils & Vinegars
3 tbsp Coconut oil

Nuts & Seeds
2 tbsp Coconut, toasted

Bread & Baked Goods
4 King hawaiian hamburger buns or whole wheat buns, toasted
1/3 cup Panko breadcrumbs

Drinks
2 tbsp Pineapple juice

Dairy
2 tbsp Parmesan cheese
4 slices Swiss cheese

Other
pickeled jalopenos (optional)

Cheesy vegie-ball subs

Ingredients
1 medium eggplant, trimmed
2 x 400g cans chickpeas, rinsed, drained well
1 red onion, finely chopped
2 garlic cloves, finely chopped
62.50 ml chopped fresh continental parsley
20g (1/4 cup) fresh breadcrumbs (made from day-old bread)
40g (1/4 cup) plain flour
1 egg, lightly whisked
18.20 gm olive oil
1/2 tsp dried chilli flakes
600ml Mutti Tomato Passata
4 long crusty bread rolls
100g (1 cup) coarsely grated mozzarella
Fresh basil leaves, to serve

Loaded Breakfast Sandwich

Meat
4 strips Bacon, cooked
4 Breakfast sausage patties, cooked

Produce
1 Avocado, large

Refrigerated
4 Eggs

Canned Goods
1 Chipotle chili pepper in adobo

Condiments
1/2 tbsp Lemon juice
4 tbsp Mayonnaise

Baking & Spices
1 Salt

Bread & Baked Goods
4 English muffins

Dairy
4 Cheddar cheese

Ribeye and Roasted Garlic Pan Sauce with Mashed Potatoes and Green Beans

Meat
20 oz Rib-eye steak
1 Unit beef demi-glace

Produce
1/4 oz Chives
2 clove Garlic
6 oz Green beans
12 oz Yukon gold potatoes

Baking & Spices
1 Pepper
1 Salt

Oils & Vinegars
1 tbsp Olive oil
1 tsp Vegetable oil

Dairy
2 tbsp Butter
6 tbsp Sour cream

Spicy Thai Noodles*

Serves 1 | Prep time: 10 mins | Cooking time: 15 mins

INGREDIENTS
100g/3.5oz rice noodles
1 tsp sesame oil for frying
120g/4.2oz firm tofu
1 cup bok choy
1/2 cup carrot, thinly sliced
2 – 3 broccoli florets
1/2 chopped red capsicum (peppers)
2 medium sticks celery, sliced
2 spring onions, sliced
1 small piece of ginger, grated (or a tsp of bottled crushed ginger)
1/2 garlic clove, thinly sliced
1/4 sweet green chilli
1 Tbsp crushed peanuts
1 Tbsp light soy sauce (can use a GF soy sauce or Tamari sauce)
1 tsp kecap manis (can use a GF sweet soy sauce)
Fresh coriander to serve
METHOD
Prepare the noodles by soaking in boiling water for a few minutes, then drain and set aside.
Heat a wok or large frying pan over a high heat and drizzle in some oil.
Add the tofu cubes and soy sauce and cook until browned.
Add the carrots, capsicum, celery, broccoli, spring onion, ginger, garlic, chilli, peanuts then stir in a dash of water and put a lid on the wok and simmer until the veggies have softened a little.
Add the bok choy leaves and continue cooking, while stirring so the bottom of the pan doesn’t burn.
Stir in the noodles and serve once the noodles have warmed.
Serve with fresh coriander.

Muesli & Fresh Fruit*

Serves 1 | Prep time: 5 mins | Cooking time: 0 mins

INGREDIENTS
3/4 cups untoasted Muesli (Oats or Barley)
2 tsp ground flax seeds (these are best bought whole and ground fresh – a mini blender or a small coffee/nut grinder is ideal for this.)
1 cup Almond milk
1 medium banana

METHOD
Mix the ground flaxseeds through the muesli, then pour over milk and top with chopped banana.

A plant-based diet consists of exclusively plant foods, including fruit, vegetables, grains, and legumes, and avoids meat, dairy, and eggs. Plant-based foods are full of fiber, rich in vitamins and minerals, free of cholesterol, and low in calories and saturated fat.

A Masterclass On Plant-Based Nutrition | Rich Roll Podcast Rich Roll presents a master class on plant-based nutrition, breaking down the latest research and wisdom shared by physicians & experts who have graced the s...

The goal of this movie is to show a healthy and sustainable diet for everyone. It shows how nutrition today confuses most people. Everyone is reading papers and trying new diets, but little do they know most information is conflicting and wrong

Food Choices | How Your Diet Affects Your Health | Health & Wellness | FULL DOCUMENTARY Join award-winning filmmaker Michal Siewierski on his three-year journey to expose the truth about our food choices. This ground-breaking documentary explore...

Nearly 30.4 million people die each year from chronic diseases and $3. 8 trillion spent in healthcare costs in the US alone for treating what the CDC defines as among most common, costly and preventable of all health problems.

Eating You Alive | Health & Wellness | The Importance of What We Eat | FULL DOCUMENTARY Featuring leading medical experts and researchers, Eating You Alive takes a scientific look at the reasons we’re so sick, who’s responsible for feeding us th...

The nutrients in the foods you eat support the activities of day-to-day living, protect your cells from environmental damage and repair any cellular damage that might occur. Protein rebuilds injured tissue and promotes a healthy immune system.

https://lifelinechiropractic.org/eating-healthy-affect-life/ #:~:text=Overall%20Health,promotes%20a%20healthy%20immune%20system.

If we get too much food, or food that gives our bodies the wrong instructions, we can become overweight, undernourished, and at risk for the development of diseases and conditions, such as arthritis, diabetes, and heart disease. In short, what we eat is central to our health.

https://www.takingcharge.csh.umn.edu/how-does-food-impact-health #:~:text=If%20we%20get%20too%20much,is%20central%20to%20our%20health.

Food is one of the basic necessities of life. Food contains nutrients—substances essential for the growth, repair, and maintenance of body tissues and for the regulation of vital processes. Nutrients provide the energy our bodies need to function.

Food Food is one of the basic necessities of life. Food contains nutrients—substances essential for the growth, repair, and maintenance of body tissues and for the regulation of vital processes.

Cancer-fighting foods"

The list is usually topped with berries, broccoli, tomatoes, walnuts, grapes and other vegetables, fruits and nuts. "If you look at the typical foods that reduce cancer risk, it's pretty much all plant foods that contain phytochemicals," says Wohlford.

https://www.mdanderson.org/publications/focused-on-health/36-foods-that-can-help-lower-your-cancer-risk.h12-1592991.html #:~:text=%22Cancer%2Dfighting%20foods%22&text=The%20list%20is%20usually%20topped,contain%20phytochemicals%2C%22%20says%20Wohlford.

Evidence has been accumulating over the years that processed meats cause cancer. There are three chemicals in particular that have been linked to colorectal cancer. One of these chemicals occurs naturally in meat. The others develop or are added as part of the process to produce these meats.

https://www.mdanderson.org/publications/focused-on-health/eat-less-processed-meat.h11-1590624.html #:~:text=Evidence%20has%20been%20accumulating%20over,process%20to%20produce%20these%20meats.

While it may be convenient, consuming ultra processed foods on a regular basis increases a person's risk of health complications including cardiovascular disease, certain cancers, obesity and type 2 diabetes.

The Hidden Dangers of Fast and Processed Food The .gov means it’s official. Federal government websites often end in .gov or .mil. Before sharing sensitive information, make sure you’re on a federal government site.

https://www.ted.com/topics/meditation

Ideas about Meditation A collection of TED Talks (and more) on the topic of Meditation.

https://health.usnews.com/wellness/fitness/articles/best-yoga-poses-for-knee-pain

Best Yoga Poses for Knee Pain Even if your knees hurt, you can still do modified yoga poses and exercises. In fact, yoga might help you reduce knee pain, especially if you follow these tips.

https://www.houstonmethodist.org/blog/articles/2024/mar/4-key-nutrition-trends-for-2024-whether-they-live-up-to-the-hype/

4 Key Nutrition Trends for 2024 & Whether They Live Up to the Hype A dietitian's take on today's hottest nutrition crazes.

Keys to successfully losing fat.

1. Make it a priority!

2. Be patient during the process. You didn’t gain the additional weight overnight, it’s not going to go away overnight.

3. Surround yourself with like-minded people. A strong community is a powerful tool for success.

4. Caloric deficit-thermal dynamics. We must burn more calories than we consume. The number one reason for obesity is we eat too much and don’t move enough to burn off the additional calories.

5. Accountability-Count your calories. If you can keep track of your medication, your money, and the shows you watch on Netflix. There you should be able to keep track of your calories.

6. Focus on protein about 0.8-1 grams per LEAN BODY MASS NOT OVER ALL BODY MASS. Food is energy for movement. Muscles are the movers of the body. Not fat, so don’t feed it.

7. Focus on natural sources of carbohydrates like fruits and vegetables. Not chips, breads, and other man-made products.

8. Focus on healthy fats like nuts, seeds, avocados and fish oils. Limit saturated and avoid trans fats. Which are man-made.

9. Sleep for 8 hours or more. The body needs time to recover, repair, and recharge.

10. Move. Work your way up to 10,000 steps a day. That’s roughly 5 miles or as my grandparents would say,” uphill both ways.”

11. No cheat meals. You’re not a puppy, don’t reward yourself with food & limit alcohol consumption.

If you have any further questions please feel free to reach out.

How to cure obesity?

To cure obesity, eat a healthy, reduced-calorie diet and exercise regularly. Consult your GP or a weight loss management professional for a personalized calorie-controlled diet. Use free calorie-counting apps like or for assistance. Minimize processed foods and focus on whole foods like nuts, seeds, fruits, vegetables, and lean meats.

Keep it simple, stay consistent, and keep your eyes on the prize.

Nationally, 41.9 percent of adults have obesity. Black and Latino adults have the highest obesity rates at 49.9 percent and 45.6 percent respectively. People living in rural communities have higher rates of obesity than people living in urban and suburban areas.

Source: https://www.tfah.org/report-details/state-of-obesity-2023/

Ever wonder what’s the best way to lose weight? Fat specific.

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Does size mean greater strength?

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The World Health Organization (WHO) promotes a healthy diet that encompasses a variety of nutrient-rich foods from different food groups. Here's an elaboration on the components of the WHO's recommended diet and why they are considered beneficial for health:

Staples: Staple foods like cereals (wheat, barley, rye, maize, or rice) and starchy tubers or roots (potato, yam, taro, or cassava) provide carbohydrates, which are the body's primary source of energy. They also contain fiber, vitamins, and minerals essential for overall health and well-being.

Legumes: Legumes such as lentils and beans are rich in protein, fiber, vitamins, and minerals. They are a valuable source of plant-based protein and can contribute to satiety, weight management, and the prevention of chronic diseases like heart disease and diabetes.

Fruits and Vegetables: Fruits and vegetables are packed with vitamins, minerals, antioxidants, and fiber. They are low in calories and high in water content, making them ideal for weight management and reducing the risk of obesity, heart disease, stroke, and certain cancers.

Foods from Animal Sources: Foods from animal sources like meat, fish, eggs, and milk provide high-quality protein, essential amino acids, vitamins (such as B12), and minerals (such as iron and calcium). They are important for muscle repair, immune function, and overall health, especially in populations with limited access to plant-based protein sources.

The WHO's emphasis on consuming a variety of nutrient-rich foods from different food groups reflects scientific evidence showing that a diverse diet can provide all the essential nutrients needed for good health and nutrition. By incorporating staples, legumes, fruits, vegetables, and foods from animal sources into meals, individuals can meet their nutrient requirements and reduce the risk of malnutrition and diet-related diseases.

Overall, the WHO's recommended diet promotes a balanced and varied approach to eating that supports optimal health and nutrition for people of all ages and backgrounds.

Source: World Health Organization (WHO) - Healthy Diet Fact Sheet

Healthy diet WHO fact sheet on healthy diet with key facts and information on essential dietary elements, practical advice, salt, sodium and potassium, sugars, health diet promotion, WHO response.

The USDA (United States Department of Agriculture) provides dietary recommendations through its MyPlate guidelines, which emphasize building a healthy plate with a variety of nutrient-rich foods. Here's an elaboration on the key points of the USDA recommended diet and why they are supported by scientific evidence:

Variety of Food Groups: Including a variety of fruits, vegetables, grains, protein foods, and dairy (or fortified soy alternatives for those who are lactose intolerant or prefer plant-based options) ensures a balanced intake of essential nutrients. Different food groups provide different vitamins, minerals, and phytochemicals necessary for overall health and disease prevention.

Limiting Added Sugars: Consuming foods and beverages with limited added sugars is important for reducing the risk of obesity, type 2 diabetes, cardiovascular disease, and dental caries. Added sugars contribute excess calories without providing significant nutritional benefits and can lead to adverse health outcomes when consumed in excess.

Limiting Saturated Fat: Saturated fats, found primarily in animal products and some plant-based oils, can raise levels of LDL cholesterol in the blood, increasing the risk of heart disease. Choosing lean protein sources, low-fat dairy products, and healthier cooking oils can help reduce saturated fat intake and promote heart health.

Limiting Sodium: Excessive sodium intake is associated with high blood pressure, which is a major risk factor for heart disease, stroke, and other health problems. Choosing foods and beverages with lower sodium content and using herbs, spices, and other flavorings to season meals can help lower overall sodium intake while still enjoying flavorful foods.

Healthier Options: Opting for healthier options for meals, beverages, and snacks involves choosing foods that are lower in added sugars, saturated fat, and sodium, while also being mindful of portion sizes. This can help individuals maintain a balanced diet that supports overall health and well-being.

Overall, the USDA's recommended diet aligns with scientific evidence on nutrition and health, emphasizing the importance of consuming a variety of nutrient-rich foods while limiting added sugars, saturated fat, and sodium. By following these guidelines, individuals can support their health and reduce the risk of diet-related chronic diseases.

Source: United States Department of Agriculture (USDA) - MyPlate Guidelines

Start Simple with MyPlate | MyPlate Federal government websites often end in .gov or .mil. Before sharing sensitive information, make sure you’re on a federal government site.

The FDA doesn't endorse a specific "ideal" diet, HOWEVER it DOES recommendations align with scientific evidence on nutrition and health. Here's a breakdown of why choosing foods from the five food groups and planning meals for variety is supported by scientific evidence:

Nutrient Density: Fruits and vegetables are rich in vitamins, minerals, antioxidants, and fiber, which are essential for overall health and reducing the risk of chronic diseases like heart disease, diabetes, and certain cancers. Whole grains provide complex carbohydrates, fiber, and micronutrients that contribute to satiety, digestive health, and disease prevention. Protein foods contain essential amino acids necessary for muscle repair, immune function, and hormone production. Dairy products offer calcium, vitamin D, protein, and other nutrients important for bone health and overall well-being.

Balanced Nutrition: Including foods from all five food groups ensures a balanced intake of macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals). Each food group provides unique nutrients that support various physiological functions in the body. For example, dairy products are the primary source of calcium, crucial for bone health, while fruits and vegetables provide a wide array of vitamins and antioxidants necessary for cellular function and disease prevention.

Disease Prevention: Research consistently shows that diets rich in fruits, vegetables, whole grains, lean proteins, and dairy are associated with lower risks of chronic diseases such as obesity, heart disease, type 2 diabetes, and certain cancers. By incorporating a variety of foods from these groups, individuals can optimize their nutrient intake and reduce their risk of developing diet-related health conditions.

Meal Planning and Variety: Planning meals in advance allows individuals to ensure they meet their calorie and nutrient needs while promoting variety and diversity in their diet. Consuming a wide range of foods from different food groups throughout the day ensures adequate intake of essential nutrients and phytochemicals while preventing dietary monotony. Variety in food choices also supports gut health by promoting a diverse microbiota, which is linked to improved digestion, immune function, and overall health.

In conclusion, the FDA's recommendation to choose foods from the five food groups and plan meals for variety is based on scientific evidence supporting the health benefits of a balanced and diverse diet. By incorporating a wide range of nutrient-dense foods into meals, individuals can optimize their nutrition, reduce the risk of chronic diseases, and promote overall health and well-being.

Source: U.S. Food and Drug Administration (FDA) - Dietary Guidelines for Americans

www.fda.gov

As a certified personal trainer with 15 years of experience and a certified nutritionist, I frequently encounter a myriad of questions from individuals eager to embark on their fitness journey. Questions range from concerns about the duration of the process to inquiries about maintaining dietary habits, suitable supplements, and, inevitably, the pressing matter of costs. Each question is valid, and I make it a priority to delve into the specifics for every individual because, as we know, no two individuals are alike.

In an effort to offer something unique, I've crafted a complimentary version of training that comes at no expense to you. It can be done at any location and at any time during one’s day,with zero equipment.

Free Training Guidelines:

Download MyFitnessPal: Begin tracking the calories you consume. Establishing a calorie deficit is crucial for weight loss. For us 9-5 individuals, understanding that we can't out-train a suboptimal meal plan. The leading cause of obesity is often consuming too much food.

Explore Down Dog Yoga on YouTube: Alternatively, you can find their app under the same name. On YouTube, navigate to their playlist and locate the restorative beginner One videos – there are five of them. Commence with day 1.

Prioritize Real, Balanced Nutrition: Adopt the principle of "Eat real food. Not too much. Mostly plants. “ Fruits and plants provide the majority of our essential vitamins and minerals. If you're diabetic (Type I or II), consult your doctor regarding dietary changes and monitor insulin levels closely.

Concerning protein: No one in the history of medicine has ever perished due to a lack of protein unless it was linked to starvation or an extreme eating disorder. Don’t overthink it. Focus on a well balanced meal each time you eat. We can dive into details once you establish good nutritional habits.

Incorporate Daily Walking: Begin with 5,000 steps and gradually progress to 10,000 steps each day. Consider utilizing a walk-to-run app like C25k or Keelo for added structure.

If you find it challenging to commit to these very basic & general guidelines even when they are offered to you for free, you might discover that the barrier isn't the cost but perhaps a reluctance to invest in yourself. Remember, you are enough. Invest in you , and you'll discover that the benefits far exceed any perceived obstacles.