Grocery Store Tips for Fruits and Veggies

clean and dirty veggies and fruits

clean and dirty veggies and fruitsDid you know that eating clean does not mean that you have to  shop at a specialty grocery store? Sometimes it’s makes it easier and some items are actually LESS expensive at places like Whole Foods and Trader Joe’s, but good food can be found at just about any store, you just have to know what to look for.

You also don’t necessarily have to buy all all organic either! According to EWG’s Shopping Guide to Pesticides in Produce the “Dirty Dozen” are fruits and vegetables which have the most pesticide residues and are the most important to buy organic and the “Clean Fifteen” is a list of produce you should be just fine buying in the non-organic section of your grocery store.

Clean Fifteen





Sweet Corn









Sweet Peas

Sweet Potatoes

Buy Conventional

Dirty Dozen



Cherry Tomatoes



Hot Peppers






Sweet Bell Peppers

Kale/Collard Greens

Summer Squash

Buy Organic

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Niki G’s French Toast


Low Sugar, High Protein Breakfast for Active Women!

Save this yummy “clean” breakfast for the weekend when you have more time or make ahead and pop in the toaster for a quick weekday breakfast!


  • Two Slices Ezekiel Bread
  • 4 Egg Whites
  • 2 Teaspoons Cinnamon (or to taste)
  • I packet Stevia
  • 1/3 cup berries
  • 1 TBLS Omega Swirl Flax Oil, Strawberry Banana*
  • Pam Spray

*Available at Wholefoods


  1. Mix Egg whites, cinnamon and stevia in a bowl
  2. Heat a skillet and spray with Pam
  3. Dip bread slices into batter and coat on both sides.
  4. Cook bread slices until slightly browned
  5. Top with Flax Seed Oil and berries

Nutritional Information

Calories: 325   Protein : 22    Carbs: 43  Fat: 6   Sugar 7

For a lower carb, higher fat meal, use one whole egg, 3 white and only have one piece of toast. Use two whites for one piece of toast and serve the other 2 eggs (1 whole, 1 white) on the side.+5 grams of fat -15 grams of protein

Try it and comment below to tell us what you think!

By Niki Gauthier

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Niki G’s Stay Fit and Healthy -Sample Meal Plan

Ozeri Pro Digital Kitchen Food Scale

Want to look and feel your? Don’t DIET, instead EAT to lose! You need to eat healthy and clean foods for a fit body! . The key is 5-6 small, balanced meals throughout the day and planning ahead.

My food plan suggestions will help you not only eat healthy, but also stay satisfied longer so you’ll be less likely to overeat  later. You also won’t feel deprived and you’ll have plenty of energy for your workouts!

First,  start with a healthy kitchen. Measuring cups, measuring spoons and a food scale are essential for a healthy kitchen. If you don’t have one already, this week you should add a Food Scale to your shopping list. Weighing your food will ensure you’re eating the recommended amount of food and not too many or too little calories.

Sundays are food prep days at Niki’s home!

Next, you’ll need to find out how many calories per day are recommended for YOUR fitness goals. The amount of calories (energy from food) needed will vary from person to person. There are several free apps available to estimate your recommended calories like My Fitness Pal.

Then, plan ahead and get to the grocery store! With a solid meal plan in place, you should be able to prepare your food in advance if you don’t have time to cook during the week.  Then, when it’s time to eat, you have something ready instead of grabbing the first thing that looks yummy, or worse… fast food! PLAN AHEAD!

Here’s a sample Meal Plan you can use this week. While it may not be customized for your needs, it can serve as a healthy guideline. You can add or take away protein, carbs or fats based on the estimates you get from the Fitness Tracker.  Feel free to contact me if you need any further suggestions.

Sample Meal Plan for Active Women

Calories: 1,657 Carbs: 160 Fat: 51 Protein: 142

Meal #1

Eggs – Hard-boiled (whole egg), 1 large

Egg – …Egg White, 3 large egg white

100% Whole Wheat Bagel, 1/2 Bagel

1 Grapefruit

Meal #2

Cottage Cheese Low Fat 0.5 Cup

Pineapple Chunks In 100% Pineapple Juice, 1/2 cup

Meal #3

Whole Wheat Pasta 1/2 w/red sauce

Skinless Chicken Breast  3 oz

10 Aspargus Spears

Meal #4

1 Scoop Protein Powder mixed w/water

peanut butter, 1 tbsp

Rice Cakes-Lightly Salted, 2 Cake (9g)

Meal #5

Generic – Balsamic Vinegar, 2 Tbsp

Oil – Olive, 1.5 tablespoon

Carrots – Raw, 0.5 medium

Green Beans – 1/2 cup

Spinach – Raw, 2 cup

Salmon – Baked, 4 oz

Sweet potato – Cooked, baked in skin 0.5 large

Meal #6

Chobani – Greek Non-Fat Plain Yogurt, 6 oz

Blueberries – Raw, 0.25 cup

Want more?

Sign up for my Four Week Bikini Boot Camp program which includes four weeks of Meal Plan and Workouts!

Or, if you live in the Nashville area, sign up for my Boot Camp program to attend classes at Niki G’s Fitness and get a free Bikini Boot Camp program!!!

By Niki Gauthier


The entire contents of this website are based upon the opinions of Niki Gauthier and serve for informational purposes only.  The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. Niki Gauthier encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.

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Niki G’s Power Turkey Meatloaf


Power Turkey Meatloaf

This Turkey Meatloaf is simple to make and packs tons of nutrients into a old time family favorite without all the extra calories and processed junk. My kids love it with a little extra organic ketchup on top!


1/2  Cup All Natural or Organic Pasta Sauce (I like Newman’s!)

2 pureed carrots

1lb lean ground turkey breast

3/4 cup Old Fashion Oats

1 egg white

Carrot Puree
Peel then boil carrots in water until soft, then mix in a food processor until smooth.
(This can be made ahead and refrigerated until ready to use)


1. Preheat oven to 350
2. Mix all ingredients together and pack into an 8×4 inch loaf pan
3. Cook for 45 minutes
4. Let is stand for 10 minutes before serving

Makes about 4 servings and is great for lunch the next day!

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Fitness Resolution Make-over


If your New Year’s Resolution was to work on your personal fitness, have you stuck to it over the last month? If not, you don’t have give up, and you are not a failure! You can use your experience to learn what doesn’t work for you. Next, you may need to change the way you think about your goals and how you plan to get there.  Start by focusing on what actually works for weight loss, health and fitness resolutions and how we can get that resolution to stick for a lifetime.

What doesn’t work (Not realistic) Works! (Realistic)
I am going to lose weight this year I will keep an exercise and diet journal for at least one month
I am going to exercise 6 days per week starting Jan. 1st! I am going to schedule workouts and treat them like very important appointments I must work around
I will eat healthier I will spend time each weekend preparing a meal plan and grocery list for the week.
I will not eat any carbs until I reach my goal I will focus on “clean” foods and avoid processed foods
I will lose 20lbs by Spring I will run a Half Marathon (5K, 10K, etc) this Spring
I will banish all my favorite sweets and high calories foods from my life I will allow myself to eat my favorite foods once per week.. and enjoy it!


I always recommend small goals at part of a much bigger plan. Decide on resolutions that promote a specific action! Instead of resolving to “lose weight,” “get fit” or “get healthier” start with the a more specific new goal such as resolving to be more committed to yourself and your goals or to be more consistent with your actions. Then define a plan that focuses on the daily actions you will need to take and new habits you will have to make to achieve your personal fitness goals!


Remember, creating that New Year’s Resolution to lose weight or get fit is only the first step of your commitment to improving your fitness level! Words are easy, daily actions are challenging. Buddy up with a friend or join a program to stay accountable for those actions.

Your commitment to yourself will be tested almost daily….like bad days at work, your kids’ schedule, traveling, days that are too hot, too cold, etc…  But by staying committed and consistent with your actions like the ones above, you will create lifelong habits and you may actually not need to make a personal fitness resolution ever again!

Niki  Gauthier

Owner of Niki G’s Fitness 

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Have Your Cake and Be Fit Too

Have Your Cake and Be Fit Too™

Key Ingredients to Successfully Managing your Weight

Recently I had a client ask me when she would be able to eat “normal” foods again. We had to talk about what exactly normal is, but in her mind it’s being able to eat all those yummy prepackaged foods, cakes, cookies donuts, and basically eat whatever she wanted.

That’s not normal.

Popular maybe, but not normal or natural, especially if you are trying to maintain your weight! Eating these food on a daily basis will not allow you to look and feel your best, but a little treat now and then won’t keep you from staying fit! Follow the recipe for weight loss without deprivation.

Most of my clients start one of our Boot Camps to lose weight and get fit. We first work on setting goals, committing to a regular exercise schedule, eating clean, natural foods and of course journaling our diet, exercise and any progress made.

But, what happens next? What do you do after you are comfortable with your weight? Do you stop exercising and get to eat whatever you want?

Of course not! Overall you should aim to eat as healthy as possible, mainly to stay healthy and for better energy. But those who become thin and stay thin learn about balance and know that they can enjoy their favorite foods once a while without setting themselves back.

Below are my top tips for finding balance and maintaining your weight:

  1. Work Hard So You Can Play Later. Want to keep your metabolism high and bodyfat percentage low? Want to burn calories instead of just storing them? Then you need to exercise! The three major components are Resistance Training, Aerobic Exercise or “Cardio”and stretching to maintain flexibility, reduce injury and balance out the more intense exercise.
  2. Never say “can’t.” You can eat anything you want. But you choose to eat the most natural form of your foods and correct portion sizes because you want to feel good on the inside and look great on the outside! Plan a “cheat meal” each week, have that piece of cake you’re craving without guilt!
  3. Spice it Up.Change up your exercise regularly to avoid getting stuck in a rut. Always be looking for ways to challenge yourself whether it’s using more weight, or less weight with more reps, different exercise equipment or even just the scenery! You should enjoy your exercise time. Find activities that keep you interested.
  4. Learn It, Love It Live It. Don’t obsess about your fitness program, diet or your body. Strive for a healthy balance of nutritious eating, regular exercise and even look to embrace any flaws you may have. Learn to love the lifestyle and remember you don’t have to be perfect to be fit, healthy and confident.

Managing your weight can be just as challenging as losing weight. But with a little consistency, creativity and commitment, maintaining a healthy weight and improving your fitness level can be a piece of cake!

As seen in LiveSouthNash Magazine Summer 2010

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