All credit for this beautiful recipe goes to B. Britnell – this is the first recipe i have personally made from her website but it’s made me keen for more! Thank you B.


Today we’re talking about this healthy and delicious dinner of Sriracha & Lime Salmon w/ Garlic Roasted Brussel Sprouts. Disclaimer: there might have been quite a few more sprouts before I started taking pictures but I couldn’t stop eating them! Ooops.

My favorite thing about this dish is that it requires the smallest amount of effort. The hardest part is mincing the garlic and from there you just throw everything in a skillet. Easy peasy lemon squeezy. But not lemon…we’re using lime.

When cooking fish at home, salmon is usually my go to. Unfortunately, I don’t live in an area where fresh fish is seen very often so I most often buy it frozen. So, that’s what we have here.

Since the brussel sprouts take longer to cook, those go in first with the garlic to saute for a few minutes.

After the sprouts have cooked for about 8 minutes, take them off of the heat and set aside.

In a small bowl, combine honey, lime juice & zest, sriracha sauce, and salt.

Taking each piece of salmon individually, dip it into the sauce so that it is covered on each side. Place the salmon in the middle of the skillet.

Once the salmon is placed, pour the remainder of the sauce over top of the 2 pieces of salmon. The juices will spread throughout the pan which is okay. The brussel sprouts will soak up the extra sauce and make them extra yummmmmyyy. Bake in the oven for about 15 minutes.

When I first made this dish, I didn’t anticipate how much the brussel sprouts would also be flavored by the sriracha and lime juice. The honey causes it to kind of caramelize around the veggies and make them extra delicious.

It’s all topped with a good handful of cilantro and eaten right out of the skillet for maximum flavor consumption.
Yields 2


10 min
Prep Time

15 min
Cook Time

25 min
Total Time


~1 pound of brussel sprouts, stemmed (fresh or frozen)
4 cloves of garlic, minced
1 tablespoon of olive oil
1 tablespoon of butter
2 medium-large pieces of salmon
1/4 cup of honey
Juice & zest of 1/2 a medium lime, plus extra juice for serving if desired
1/2 teaspoon of sea salt
2 teaspoons of sriracha sauce
1 handful of lightly chopped cilantro (optional)

Pre-heat oven to 425 degrees F.
In a large skillet, heat the oil and butter over medium heat and add in the brussel sprouts and garlic. Saute for 7-8 minutes and then take the skillet off of the heat.
In a small bowl combine the honey, lime juice & zest, sriracha sauce, and salt.
Taking each piece of salmon individually, dip it into the sauce so that it is covered on each side. Place the salmon in the middle of the skillet.
Once the salmon is placed, pour the remainder of the sauce over top of the 2 pieces of salmon. The juices will spread throughout the pan which is okay.
Bake in the oven for 15 minutes.
Top with cilantro and extra lime juice and ENJOY!!


#HowFitFeels – The complete experiment

This week: quite possibly the best share i’ve contributed to our blog.
How fit feels – those of us that have found the benefits of staying active KNOW this feeling, if you’re on the brink of starting your fitness journey please watch this and give us a call to start your journey TODAY.

Full credit goes to First FItness Australia for this brilliant documentary.

“Have we become too obsessed with how fitness is meant to look? Over 12 weeks we conducted an experiment. 3 unfit people took up exercise and 3 of the fittest gave it up. We wanted to see #howfitfeels

Minimum Accepted Dose

My absolute best post of the week is written by Nik from SmootFitness – this is so important to read for anyone attempting to achieve any sort of goal.
We all get overly-excited and giddy when we start something new, however it really is so important to set goals that you actually CAN achieve.
Enjoy the read and do check out Nik’s website for more great articles.


Here’s what happens when 99% of people start a fitness routine:

  • They choose a goal.
  • They start to formulate ideas for how they’re going to achieve their goal.
  • They create an overambitious plan for achieving their goal.
  • They quickly realize their overambitious plan isn’t sustainable (because of physical and/or mental limitations, schedule conflicts, or both).
  • They get frustrated at their lack of ability to stick to their overambitious plan.
  • They give up.

Here’s how that would look in a real-life setting:

  • Nick, who has never exercised before, decides he wants to lose body fat.
  • Nick decides that in order to lose body fat, he’s going to have to eat less food and increase his activity level (via strength training and/or cardio).
  • Nick, who has a busy work schedule and two kids at home, commits to performing six days of strength training each week along with four days of cardio (some of the cardio is done on the strength training days), and cuts out all carbohydrates.
  • Nick tries this for two weeks, and realizes that all of his free time is being spent at the gym (as opposed to being spent with his kids). He’s constantly tired, irritable, and his work performance tanks because what’s left of his mental energy (not much) is being split between his craving for carbohydrates, and all the reasons he’s coming up with for why he should quit this asinine routine.
  • Nick sticks it out for two more weeks.
  • Nick gets burned out, starts despising the gym, and decides getting lean isn’t worth the sacrifice he currently has to make.
  • Nick gives up.

Everyone’s situation is different, but some iteration of this happens to most people who embark on a fitness journey, for one reason:

Most of us have an “all or nothing” mindset.

Instead of training three days per week, we shoot for six.

Instead of dropping our calories by 500, we drop them by 1000.

We’re constantly pushing the envelope of what we’re capable of, and although this isn’t inherently a bad thing, believing that success is dependent upon maintaining this “all or nothing” mindset IS bad because – unless your life revolves around fitness (most peoples’ don’t) – most of us can’t maintain that level of intensity for very long.


Because, LIFE.

Life is unpredictable.

And this unpredictability forces us to have periods where we can go “balls out” with superhuman levels of effort, and periods where we have to “slow down” and display average levels of effort.

Because of this, I’ve started implementing what I like to call the MINIMUM ACCEPTED DOSE.

This concept isn’t new.

In fact, it’s not even mine (I stole it from coaches much smarter than me).

Here’s how it works:

  • You sit down and come up with goals just like you normally would.
  • Once you have your goals, you come up with an “ideal” plan, or the plan you’re going to follow when life’s running smooth.  This is the maximum “dosage” of work you can handle, and it will allow you to progress toward your goals as quickly as possible.
  • Then, you create an “acceptable” plan, or the plan you’re going to follow when life throws a curveball.  This plan is the minimum “dosage” of work you’ll accept, and – although it won’t progress you towards your goals as quickly as possible – it will still allow you to continue making progress until you’re able to return to your normal routine.

Here’s a real life example:

  • My current goal is to lose 10-15 pounds of body fat.
  • My current “ideal” plan is to:
    • Strength train 3-4 days per week
    • Perform cardio and/or movement training 2-3 days per week.
    • Eat in a 500-750 calorie deficit, allowing me to lose 1-1.5 pounds per week
  • My current “acceptable” plan is to:
    • Strength training 2 days per week.
    • Perform cardio and/or movement training 1 day per week.
    • Eat at maintenance, where I don’t lose any weight, but I also don’t gain any.

Why is having that second plan so important?

Because it makes you adaptable.

And the more adaptable you are, the easier it will be for you to stay consistent.

Remember, at the end of the day, consistency is king when it comes to reaching your goals, fitness related or not.

Effort without consistency means nothing.


No one can resist a good bolognese. I love using spaghetti squash for meals where I want to keep the carbs a bit lower (so i can have pudding) and this bolognese is absolutely heavenly, as most of Diane Sanfilippo meals are!

Easy Recipe: Spaghetti Squash Bolognese from Practical Paleo (And more ideas for replacing pasta!)

This recipe is from my New York Times Bestselling book, Practical Paleo.

spaghetti squash bolognese

A traditional meat sauce, Bolognese is usually made with heavy cream and a variety of meats. To keep this one dairy-free, I use coconut milk instead of cream.

grain-free • gluten-free • dairy-free • nut-free • seed-free • sugar-free • 21DSD 

Spaghetti Squash Bolognese from Practical Paleo | Diane SanfilippoPREP TIME: 15 minutes
COOKING TIME: 60 minutes
YIELD: 4 servings
NUTRITION INFO: click here


  • 1 spaghetti squash
  • Sea salt & black pepper to taste
  • 2 tablespoons bacon fat or grass-fed butter
  • 1 onion, finely diced
  • 1 carrot, finely diced
  • 1 stalk of celery, finely diced
  • 1 clove of garlic, grated or finely diced
  • 1/2 lb ground veal or beef
  • 1/2 lb ground pork
  • 4 slices bacon, chopped
  • 1/2 cup full-fat coconut milk
  • 3 ounces (1/2 small can) tomato paste
  • 1/2 cup dry white wine (optional, omit for 21DSD – you may replace with beef broth if you feel you need to add some liquid)
  • Sea salt and black pepper to taste


  • Preheat oven to 375F.
  • Slice the spaghetti squash in half lengthwise so that two shallow halves remain. Scoop out the seeds and inner portion of the squash, and then sprinkle with sea salt and black pepper. Place both halves face down on a baking sheet. Roast for 35-45 minutes—until the flesh of the squash becomes translucent in color and the skin begins to soften and easily separate from the “noodles” that make up the inside.
  • Allow the squash to cool enough so that you can handle it, and then scoop the flesh out from the inside of the skin into a large serving bowl. Set aside until the sauce is finished.
  • While the squash bakes: In a large skillet over medium-high heat, melt the bacon fat or butter, and sautée the onions, carrots, and celery until they become translucent. Add the garlic and cook for an additional minute.
  • Add the ground veal, pork, and bacon, and cook until browned through. Once the meat is done, add the coconut milk, tomato paste, and white wine (optional), and simmer over medium-low heat for 20-30 minutes or until the sauce is well combined and any alcohol is cooked out (if you added it).
  • Add sea salt and black pepper to taste before removing the sauce from the heat.
  • Serve over the roasted spaghetti squash.

Yes, you can enjoy this recipe while on the 21-Day Sugar Detox! Simply omit the wine from the recipe.