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Tasty Cauliflower Crust Pizza

healthy eating nutrition Feb 07, 2020

cauliflower pizza crustCauliflower Pizza Crust Nutrition Information:
Servings: 6

  • Calories: 82
  • Total Fat: 4.8 g
  • Total Carb: 3.1 g
  • Protein: 7.8 g


  • 1 cauliflower head
  • 1 egg
  • ½ cup parmesan cheese
  • Garlic seasoning mix (I used Flavor God Garlic Lovers)
  • Salt and pepper, to taste


    1. Preheat oven to 400 degrees F.
    2. Boil water and add cauliflower broken up into pieces/chunks/florets.


    1. Once cauliflower is somewhat squishy, remove from heat, drain water, and mash with a potato masher.


    1. Scoop cauliflower into a dish towel (or cheese cloth), and drain as much water out as humanly possible. I folded the cauliflower into a dishtowel and placed a plate on top in the bottom of the kitchen sink and pressed over and over and over and over again. Once all water is drained, your cauliflower should resemble a ball of dough.


    1. Place cauliflower into a bowl, add egg, cheese, and seasonings, and stir until incorporated.
    2. This next part is important. Most recipes call for the...
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Creamy almond butter

nutrition Jan 30, 2020

A spoonful of homemade almond butter on banana is a fantastic pre-workout snack. It’s also delicious added to a protein shake or slathered on sliced apples.

By blending your own almond butter at home you’re enjoying pure, unadulterated almonds and sea salt without the added sugars and preservatives found in many store bought brands. Enjoy!

Courtesy of

What you need
Servings: 20

3 cups roasted, unsalted almonds
¼ teaspoon sea salt
1 Tablespoon coconut oil


1. Blend all of the ingredients in a food processor until creamy. This can take up to 10 minutes, so when it doubt continue to blend, blend, blend. Enjoy!

One serving equals: 109 calories, 10g fat, 3g carbohydrate, 28mg sodium, 1g sugar, 2g fiber, and 4g protein.

Healthy and Nutritious eating is what we're all about.  We will help you on the path to healthier living, and avoiding those fad diets.

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You'll Fall for these Creamy Shrimp and Noodles

Have you ever enjoyed a big bowl of creamy noodles dotted with plump, juicy shrimp? Delicious, wasn’t it?! Today’s recipe is a lightened up version of that sinfully scrumptious meal.

This recipe uses zucchini to create grain-free, low-calorie noodles and then mixes it with fresh-made pesto and steamed shrimp. The result is as tasty as the original, with half of the calories. Enjoy!

Courtesy of

What you need Servings: 4

4 zucchini ½ cup macadamia nuts 2 cups fresh basil leaves 2 garlic cloves cup nutritional yeast dash of sea salt juice of 1⁄2 a lemon ¼ cup olive oil 2 dozen large shrimp


For the Noodles:

  1. Run a vegetable peeler along each zucchini until you reach the seeds, to create long, flat noodles. Place your zucchini noodles in a bowl.

For the Pesto:

  1. Place the macadamia nuts, basil leaves, garlic, nutritional yeast, salt and lemon juice in a food processor. Pulse until well combined while drizzling in the...
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The Cure for Osteoarthritis is not what you think

If you suffer from Joint pain, you are not alone.     

Arthritis is the #1 disability in the US, and millions suffer from its effects of pain in the joint, limited mobility.  It prevents people from being able to stay in shape, leads to depression, poor quality of life, and further health problems like obesity and diabetes or heart problems.

Often people think the cure for Osteoarthritis is seen as prescription medication, injections, anti-inflammatory drugs, or surgery.  But it's not.

At the Cardiology and Sports Medicine conference in New York City this week, Dr. Mirabelli presented both diagnosis and treatment topics.  Dr. Mirabelli worked in the Hip and Knee Arthritis Clinic and is also the team Physician for the USA Lacrosse team.   When someone is diagnosed Osteoarthritic condition, the 2 Best ways to overcoming the effects of osteoarthritis and improving quality of life are:

1) Effective exercise through strength training, increasing...

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The Key Reason why you don't feel young anymore, and Learn the Secret to staying in great shape

lean mass muscle strength Dec 18, 2019

We can lose 3-8% of Lean Mass every decade over the age of 40. This critical bone and muscle controls our metabolism, gives us that energy, and even keeps us warmer in winter. As we lose it, we feel more tired, have less energy, put on weight, and our body doesn’t function the way it should.

Lean Muscle has been recently defined as a key indicator in overall health. The Lean muscle is what allows you to enjoy activities, and is what gives you that vibrance and tone that makes you feel better overall. The only way to maintain this healthy lean mass is to include effective strength training as part of your routine.

When done properly under the right guidance, the benefits of effective resistance training are more than being stronger. From helping to manage chronic conditions to enhancing overall quality of life.

Quality of life can be affected by resistance training by simply giving an individual the ability to perform regular activities or do so with more ease. It helps with...

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How this NEW Method is Educating Physicians about exercise

This week, we had the pleasure of introducing local physicians from the Franciscan Skemp Clinic, now Mayo Clinic, to the science behind properly working out.  It was eye opening to many of the physicians, many of whom were first introduced to this science behind how to properly work out.

Let's review what we've been taught to stay in shape.

  • We've been taught that one needs to walk and do aerobic exercise every day for heart health.  We've been taught to walk 10000 steps a day. 
  • We've been confused by the stereotype that weight lifting is only for movie stars, or that we will become big and bulky.
  • We've accepted that having aches and pains, joint replacements, and diabetes is a fact of life.  

Is what we've been taught working?  Let's review our nation's health.   Obesity rates are the leading cause of preventable death in the US.  Joint replacement is going to triple by 2030, and repeat joint replacements is going to double by 2030.  ...

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Thank you, Veteran!

Uncategorized Nov 11, 2019

Dear Veterans,

You gave your service to defend our Freedom.  

We have times of peace because of your contribution.  You help protect us in times of conflict, at home and abroad. 

Your families, your friends, your communities all have benefited immensely from your service in the United States Military. 

Our futures will always depend on Veterans to enable the Freedoms that we greatly appreciate.

From all of us at QuickHIT Fitness, we thank you!



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It's our Anniversary - Time to celebrate!

Uncategorized Nov 04, 2019

It's been an amazing first year at QuickHIT! 

We thank all of our clients for being part of something special, that is changing the way people think about being in shape and aging successfully. 

The stories we heard from our clients during our anniversary week were amazing!

Ginny who has always struggled with Knee and Hip pain is 1 year without any pain and full of confidence.  Barb came in with concerns on bone density and is night and day stronger, taking the right steps to living a healthy and strong life.  Connie is full of confidence, doing things like push ups.  Another Connie is now stable on her feet, and free of back pain and pain medications!  

They all realize the benefit of our graduated program, that allows them to take the right steps to become successful, for themselves, so they can be successful for their family, in their jobs, and whatever life throws at them.

WXOW was on hand to learn more about what we do.   Check it...

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Why painful arthritis is preventable, and learn the two steps needed to live a healthy, pain free life again

Arthritis in the hands, elbows, shoulders, hips, and knees can be debilitating.   It affects our ability to exercise, and ultimately our well-being.  As the effects of arthritis take hold, it can greatly affect us physically, emotionally, and psychologically.

We often accept the fact that the arthritis is only cured through medicine, surgery, or injections.  However, that doesn't have to be the case.

Athritis is often due to painful swelling and irritation.  When a joint doesn't move as it should, it can cause irregular sliding and wear that causes inflammation in the joint.

As we age, our joints and muscles become weaker, the bones start to get out of alignment.   When we walk or do cardio, this can often cause more swelling when the joints aren't moving as they should.  It can set us back even further, as we need to rest the joints to heal.  And the cycle continues through continuously weaker joints.

Is there a solution?

The first step...

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Why you get Winded doing basic activities as you age, and how to overcome it

Breathing can do a lot more than help us not pass out during a workout. It can affect the overall quality of our workouts and our energy levels. So it's important to understand how your body uses that oxygen.

Your body processes the oxygen you breath to be able to pass into your blood stream to feed the muscles of your body.  The stronger muscle you have, the more oxygen your body processes. 

As you age, we don’t process oxygen very well.  That’s why you get winded going up stairs.  Your body neither demands more oxygen nor uses it. During a QuickHIT workout, your muscles are begging for oxygen.  Which is why you hear me tell you to breath during the workout. 

After an intense training, your body uses more oxygen to help with the muscle rebuilding process, called the EPOC Effect.  Your body calls for more oxygen that helps muscle rebuilding over days.  When you walk, however, the EPOC effect is very small and does not extend past...

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