Cheers to Collective Deep Breaths (And Thanksgiving Guide)

As we move into the cooler months and the holidays approach, most of us have kicked into overdrive in order to churn out the final fruits of productivity before the new year. While this is good and normal, I also want to encourage balance. Not just physically in terms of eating meals with fats, carbs, and proteins or making sure you add a stretching routine with your lifting, but mental balance as well. (We don't want to get caught looking like we didn't drink our V-8 juice!)
We are all busy and life can pass by so quickly if we don’t take active measures to slow it down and enjoy. This doesn't have to be a thirty minute meditation class. Most of us rarely take the time to close our eyes and take one deep breath, unless we're trying to stay awake while in line at the grocery store, or biting our tongue from cussing up a storm while stuck in traffic!
This has been a great year! For some of us it is significant. We've learned to fight the strong desire to reach for sugary snacks, greasy fast food, drugs, or alcohol. Collectively, the Soma Team and those around us have lost hundreds of pounds this year, learning on a daily basis how to nourish our bodies and improved our lives. It is an amazing dance really… move your body and eat foods that come from the earth and watch your life change. Top that off with a some deep breaths to reflect and show your gratitude and our lives begin to transform.
This brings me to the next subject, Thanksgiving! It is my absolute favorite holiday. I look forward to the food, friends and family vibes all year! Inevitably, I always get a million questions from the Soma community about how to manage the biggest feast of the year. So let me guess what you might be thinking as we're now 1 week away from this glutenous holiday: Ahhhhhhh, how do I enjoy myself and not sabatoge my health next Thursday? Below, is your handy dandy guide that will help you navigate Turkey Day, without the awful stomach ache the day after! (Click on image to download)
(Just keep in mind that protein is your friend that day!) Remember, I want you to BALANCE your good time so you can really enjoy yourself to the fullest!
Here’s to deep breaths,

Restaurant Cheat Sheet: 12 tips for dining out

I'll admit  - I don't always cook and prep my meals 100% of the time. Sometimes I'm traveling for work/pleasure and living out of a suitcase for the week (sure I bring my Sun Warrior vegan protein powder, but that only goes so far). Other times I've got family in town and they're excited to try all the new restaurants that have opened up. When I'm in a relationship, I love my date nights, exploring menus and dancing the night away... can you say, Sashay Shante! So try as I might, every now and then I eat out; which is amazing! Who wants to be one of those weirdos that carries Tupperware full of asparagus spears around everywhere and refuses to eat with friends? Eating out is not the enemy. The key is to make wise choices that won't sabotage your clean eating lifestyle and all that progress you've achieved.
Now truth is, it can all be so overwhelming if you're not equiped with a game plan. The delicious descriptions on the menu, the well lit photos that tantalize your tastebuds... it is all designed to tempt you. However, that was before you had "restaurant guidelines." That's right, after years of doing this clean eating thing, I've created a ton of restaurant ordering tips (no pun intended!), and have listed a few below:
  • Check the "lite" options on the menu. Many times, regular entrees will be offered in smaller portions with less calories, or with steamed or baked options instead of fried. If there are no lite options, try ordering a few sides as your meal instead of a full entree, or ask the restaurant if they will let you order the lunch or kiddie portion.
  • If time allows, check to see if the restaurant posts its nutrition facts to their online menu before heading over. You may be able to get exact calorie and macro counts if they do, which will help you in choosing your meal.
  • Do not skip any other meals throughout the day! Doing this will leave you hungry and open to temptation. When you order your meal at the restaurant simply adjust your macros accordingly.
  • If a libation will be part of your meal, choose clear liquors like tequila, gin, or vodka and mix with low cal or calorie free options like soda water, water with a splash of cranberry, or even stevia and fresh lime juice.
Now, that you are armed with some great ordering tips, let's talk about specifics. Depending on your cuisine of choice, here are some foods that I like to order:
Korean: I love Korean BBQ. It is such a great option when on a weight-loss or bulking program. Order protein like salmon, shrimp, chicken or scallops with a healthy serving of asparagus, sweet potato and kim-chi. Grilling really does make everything taste better!
Burgers: I know, I know... you want the biggest beef patty covered with truffle oil, garlic aioli, and smoked bacon! On the other hand, you really want to look amazing in your New Year's Eve dress. Instead, choose a turkey burger with everything on the side or wrapped in lettuce, sans bun. If available, yummy zucchini sticks, jalapeno poppers, or sweet potato fries are a good swap for regular starchy potato fries. Lots of vitamin A in those bad boys!
American/Seafood: Pretty much any American or seafood joint can be converted into a clean eating cafateria. Simply order grilled chicken, or fish such as salmon, swordfish, halibit, or tuna with light or no oil/butter. Spring for a side salad or grilled veggies with rice. There's no need to starve while sticking to a balanced diet.
Indian: An excellent choice for vegans and meat eaters alike. Idli is a steamed rice bun served with a light lentil soup, perfect for post workout. Enjoy a tandoori chicken dish, but pass on the naan bread and tikka masala. You've got to pick your battles here!
Thai: Chicken Satay and Papaya Salad are great choices and, while oh so good, avoid the temptation of a high-calorie, high-sugar Thai Iced Tea, just get an herbal chai and use that stevia to sweeten.
Italian: Stick to white fish with lemon and capers (almost a staple on any Italian menu). A side of zucchini carpaccio will balance out a great meal. No need to avoid your favorite pasta joint now!
Japanese: Lots of yummy, fresh options here! Get the robata chicken, beef, or seafood with a side of ginger salad and miso soup. You can also try salmon sashimi with ponzu and sauteed Japanese mushrooms on the side.
Persian: Roasted eggplant, dill and lima bean rice, meat and veggie kabobs?! Oh my! Try to keep the red meat to a minimum and use lemon wedges for your salads so you can save room for the walnut pomegranate dressing. Again, perfect for post workout recovery every now and then.
Who doesn't like the chance to dine out with others and experience a great meal! What are some of your favorite, healthier dining out meals? Take a few pics and tag us on Facebook and Instagram at #fitsoma. We'd love to share your yummies with fellow Soma Superstars!

Are Diamonds Really a Girl's Best Friend?


Picture come home on a Saturday morning after your fasted cardio session. Your beau has made you a delicious breakfast, has an outfit & shoes picked out for you, and a note that says "Eat up, put this on, and be ready to go at 11am!" Whoa, excuse me?! You waste no time asking questions - you simply follow directions!

11 am rolls around and your sweetie arrives, red roses in hand. You're whisked away to an unknown destination not knowing what the afternoon has in store. You shortly arrive at the Natural History museum where you are escorted to the Geology, Gems, and Mineral wing. You glare in awe at all the beautiful and shiny stones in your presence. As you turn the corner from admiring a gorgeous emerald ring, you're shocked to see your honey is down on one knee with the huge velvet box in hand. Is this the proposal you've been waiting a lifetime for?! As the tears start to well up in your eyes...
"Babe, you've been working so hard in the gym and eating clean and it shows. But I think there's something missing to make everything complete. Something I thought we could find here in this museum."
Your love slowly begins to open the huge box, you squeal in anticipation of my most beautiful rock you've ever laid eyes on! Then you gasp; nestled in the velvet you find...a bottle of liquid trace minerals! WHAT????
"Diamonds aren't the only minerals you should be concerned with, babe. You also need calcium, magnesium, zinc, and many more!"
Admit it - as disappointed as you might be, you can't help but chuckle at this caring sweetheart! Minerals are a vital part of a healthy body. Many multi-vitamins only contain small amount of minerals, the mineral content of our soil determines the mineral content of the food grown in it and it's been quite depleted in this day and age, and unless you're drinking naturally high ph water from a mountain source OR alkaline water that has been re-mineralized, you likely aren't getting any minerals from your drinking water either. So let's learn a bit more about these diamonds in the rough.
The minerals we need are divided into two groups: trace and nontrace macrominerals. The trace minerals are needed by the human body in small amounts, and many of them are toxic at higher doses. The macrominerals that go into bones, namely calcium, magnesium, and phospherous, together with sodium and potassium, are needed in quantities that exceed those of the trace elements.
According to the USDA, besides being the major constituents of the mineral portion of bones, these minerals are essential for other reasons. Calcium is important in control of contraction and dilation of blood vessels, muscle contraction and nerve transmission. Magnesium is used by more than 300 enzyme systems in the human body, including most of those responsible for energy generation, it also helps balance calcium. Phospherous is a necessary components of protoplasm, the living portion of the cells that make up the body, and is also necessary for growth, maintenance and repair of tissues and for generation of DNA and RNA.
* Having muscle cramps? You may be low in magnesium, calcium or sodium. Recommended daily amount for magnesium is 310 to 420 mg, for calcium 1,000 to 1200 mg, and for sodium is 1.3 mg.
** Consitpated? Magnesium coupled with vitamin C can help you become more regular.
*** Trouble sleeping? Calcium deficiency and insomnia have long been linked. It causes tension and sleep disturbances. Magnesium can help relieve headaches that keep you awake and if you're taking birth control, antibiotics, or laxatives, you may be at higher risk for deficiency.
**** Want to build muscle naturally? Combined with proper caloric intake, macronutrient amounts, and exercise, supplementing with zinc and iron has shown to help boost growth hormone levels and aid in muscle growth and repair.
The trace minerals are iron, zinc, manganese, copper, fluoride, molybdenum, iodine, chromium, and selenium. According to the Cooperative Extension at the University of Delaware, the primary use of iron is blood formation and function. Iron is a major part of hemoglobin, in red blood cells, that brings oxygen to tissues. Zinc plays a role in cell and body growth and maturation and in tissue repair. Copper is required to use iron effectively and plays a role in bone development. Selenium helps protect cell membranes from deterioration as well as supports thyroid and immune health. Iodine is required for proper thyroid function. Chromium and manganese help the body process carbohydrates. Fluoride helps prevent tooth decay. And molybdenum helps the body process other compounds.
Spinach, pumpkin seeds, and silver skin fish have the highest magnesium content. Collard greens and kale are the highest calcium vegetables and dried figs are the highest calcium fruit. The highest phosphorous food source are pumpkin seeds! Lima beans, swiss chard, sweet poatoes, dried apricots and avocados rank the highest in potassium; wheras beets, olives, and celery can provide high amounts of natural sodium.


Tell us your thoughts on minerals - are you getting enough each day? How do you supplement your mineral intake? What's your favorite museum to visit in your town?! Share with us how you mineralize on Facebook and Instagram by tagging us at #fitsoma.

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Try a Fasted Fat Blast!

Ah heck no!

What do all these things have in common? Well if you guessed they're all the things we hear when that morning gym alarm goes off, ding ding ding you're right! Early morning workouts are tough. I'm a pro athlete and I still hit the snooze button all too often! I have one client who actually loves to rise with the sun to get in her daily workout; but, most of us dread those early training sessions. On top of trying to get dressed in the dark or cold, you're trying to figure out whether or not to eat before your burn. What's the big deal anyhow, right? To fast, or not to fast?
By definition, "breakfast" literally means to break a fast. After a long night's rest (hopefully!), not only is your body dehydrated but you're naturally hungry. Here's when fasted training comes in to play.

If you are looking to burn serious fat (perfect for folks on a weight loss, or competition program) fasted training can be your ticket to fast track success; besides, your training performance depends more on what you ate 24-48 hrs before, so you'll be relying on stored sugars and body fat to fuel your workout. Another thing about fasted workout is that overnight, while you're sleeping, your body is burning much of those stored sugars for metabolic purposes (cellular growth, muscle repair, normal breathing, digestion, and to keep your heart beating and brain functioning) so it then begins to mobilize aminos acids and fat for fuel.

So Summer, you're telling me to go workout on a totally empty stomach?

Well, not exactly! Remember 2 weeks ago when we talked about the importance of BCAAs? Before, during, and after fasted training are the perfect times to consume these amino acids. Not only will it give your body fuel to sustain your cardio session, but it will help prevent your body from using more of it's own amino acids (aka muscle) for fuel.

Now, even more importantly for fat loss is doing high intensity interval training (HIIT) for your fasted cardio. Studies show that doing HIIT cardio sessions (usually between 7 and 30 minutes) can burn up to twice the amount of calories than steady state cardio! Yes, the calorie counter looks higher when doing 1 hr of steady state cardio vs 20 min of HIIT or weight lifting, however your body will continue burning fat and calories after the HIIT or lifting sessions!

If your schedule doesn't permit fasted cardio or you are in a muscle building program and still trying to burn fat, hiit cardio will be more beneficial for you than steady state cardio, so don't stress yourself.

Try this 8 minute tabata-inspired HIIT session for your fasted cardio or whenever you can get it in!
40 seconds burpees
20 seconds rest
40 seconds high knee jog in place
20 seconds rest
40 seconds jump squat
20 seconds rest
40 seconds fast mountain climbers
20 seconds rest

Tamara and I would love to hear from you! When was the last time you got in an early morning fasted cardio session? Which one of those above sounds actually got you out of bed!? What do you love or hate about it? I admit, I love when it's over and I can head back into my kitchen to whip up a healthy, filling breakfast! Share with your fellow Soma Superstars your favorite post-fasted cardio breakfasts - tag us on Facebook and Instagram using #somafoodlabs.

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Crab... uh, we mean Carb Feast!


Did someone say crab?!?! Pass the butter, wine, and claw crackers please!

Psssst...hey Summer, I think you misspelled something here! 
Oh whoops, did I write crab? I meant CARB! Hahaha. Crab is more Tamara's thing anyway! Just wanted to get your attention!
I know, I know you're sick of hearing about and worrying about carbs. All you want to do is dive into a big bowl of pasta with a loaf of French bread on the side! Let's face it, so do I sometimes! Carbs can be a double edge sword to your training goals; But the truth is carbs really do matter, and it's not as simple as not eating them at all. So let's step up our carb knowledge, Soma Superstars!Rice, pasta, bread, alcohol, fruits and veggies (beets, carrots, bananas, strawberries, kale, brussels sprouts, asparagus etc.), sports drinks, candy, juice - are all carbohydrates folks! Some are considered simple carbs, and the others complex carbs, but they will all break down as some form of sugar (fructose, sucrose, glucose) and if you recall from last week's lesson on amino acids, our bodies need some sort of fuel (glucose is #1 source) for energy especially when working out. If our body lacks dietary carbs, proteins, and fats, it will break down our muscle for stores fuel. Remember: this is bad! You can't build a booty or have toned abs and right arms without muscle!  This means in order to prevent our bodies from catabolizing itself, we have to fuel it with proteins AND carbs. You read right - I'm anti carb-elimination!
Now, the type of carbs you eat are important. Vegetables and leafy greens contain soluble and insoluble fiber which help with digestion, control blood sugar, and reduce belly fat. Green plant veggies also contain phytonutrients, vitamins and minerals to give us energy, strengthen our immune system, and fight sickness and disease. Fruits like bananas, apples and blueberries are great pre and post-workout carbs on days that you lift, since the quick digesting sugar will give fuel to the metabolic system that is responsible for muscle synthesis and repair.
So what about that "cheat day" yesterday where you indulged on pizza for lunch and an In-n-Out double double animal style for dinner? Processed foods and enriched, bleached flours don't contain the fiber or nutrients that brown rice, organic corn tortillas, or sprouted whole wheat have so think about that before you nosh next. In the meantime, hit the weights hard today! Your body is full of carbs (aka fuel) and it's prime time to use that fuel as energy to build muscle. More muscle = less body fat so lift, and lift heavy!
When you eat your carbs is also key. Unless you plan to run 6+ miles after work,  or throw around some heavy metal in the gym, avoid carbs in the afternoon (folks that are bulking to gain serious mass can skip this part). If you train in the morning or around noon, steel cut oats and quinoa are great breakfast and lunch options, while keeping your afternoon and evening meals more protein, veggie and fat based. Your body burns calories all day long, even if you did nothing but lay in bed all day. Add in normal things like getting ready for work, cooking, cleaning, chasing after kids and you're burning even more calories (we didn't even include if you throw in a workout, too!). In a nutshell, carbs throughout the day - veggies and light fruits on non-workout days, and grains, starches, fruit and veggies on workout days - will give your body the energy it needs to kick butt and be productive.
So about those carbs... eat up! Now that you're equipped with what kind of and when to inhale your carbs, no need to eliminate them from your diet! We'd love to see some of your smart carb meals. Tag us using #somafoodlabs to share your yums with your fellow Soma Superstars!

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BCAA and Why You Need It...

BCAA_moleculeSo imagine this -- you made it to the gym, got your favorite tunes blasting through your headphones, you jump on the elliptical for 30 minutes of cardio; 5 minutes in, your heart rate is up and you're already sweating buckets. That's a good thing, right? (We like to think of sweat as our fat crying; so cry me a river, and blast that fat!) You're kicking butt and on your way to creating a body that you love, right? As much as we wish it was this easy, it doesn't always happen this way. The reason you aren't seeing the results you crave might be smaller than you think. Amino acids are the building blocks of muscle-building protein and have various functions related to cellular repair, muscle maintenance and muscle formation.

As folks who want to create superhero, lean and toned (think muscular!) bodies, we are concerned about three amino acids in particular, valine, leucine and isoleucine. These are the three major amino acids that are oxidized in skeletal muscle, and the three make up branched-chain amino acids (don't get worried, the name just refers to their molecular structure!).
Branched-chain amino acids are essential amino acids (specifically, valine, leucine and isoleucine). "They are essential, meaning we must get them in our diet because our bodies do not produce them - Read more here. 
We've all heard of amino acids. Perhaps you remember them from 9th grade biology class, or have seen them listed on the ingredients in protein powders.

Dieting is catabolic, which mean it can lead to muscle breakdown. Carbohydrates are the number one energy source and fat is number two, but if adequate supply of dietary fat and cabs are not available, our body turns to its very own muscle for the fuel. During heavy long-bouts of exercise, amino acids can be stripped from our muscles, some of which are then converted into glucose for energy. That's right sirs and ma'ams - our bodies catabolize aka break down muscle! This is bad. Not only does this cause muscle shrinkage, but it increases soreness and may lead to injuries. And, ain't nobody got time for that! When caloric intake goes down (dieting for fat loss) or exercise frequency goes up (more muscle tears), protein requirement goes up.  In order to build and retain muscle (knowing that it's being constantly broken down from cardio and resistance training), you need adequate protein intake and supplemental branch chain amino acids to replace what's being lost. BCAAs actually stimulate protein synthesis and reduce the rate of protein breakdown!!! BCAA are essential amino acids, meaning that your body doesn't make them and they must come from food sources. BCAA can be found in some foods and protein powders. So why would someone supplement with BCAA when you can get them in foods? Good question! The answer is that BCAAs in food or protein shakes are peptide-bound to other amino acids and in order to be effective, must be digested and then absorbed by the bloodstream. This process takes several hours. Supplemental BCAAs are free form, require zero digestion, and are quickly absorbed by the bloodstream impacting protein synthesis and decreasing protein breakdown in muscles right away. So what are the reasons for supplementing with BCAA:

1. Fasted cardio for rapid fat loss. Protect your muscles and get a small burst of energy, while doing cardio on an empty stomach! BCAA do not pass through the liver, thereby providing the body with an instant energy burst!

2. Muscle repair during muscular gains/weight lifting and long cardio sessions.

3. Protect muscle tissue when on a restrictive diet (think competition or fat loss diet; if you skip meals often; or are a vegetarian/vegan).

4. Healthy cheat (we love Muscle-Martini Peach Mango to make BCAA popsicles!) So there you have it - don't neglect your BCAAs! We want to keep our fat crying and our muscles growing!

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If You Build It, They Will Come: Sharing your Passion

bh high cross country team
Cross Country team, coaches and parents




















There are so many ways of introducing people to your gift. You can take a very direct approach like walking up to strangers at Whole Foods or rolling over to your mat neighbor at morning yoga and sparking up conversation; you can set up a booth at Runyon Canyon where you assume the fit community would be dying to talk to you and get free tips for the success of their diet; you can create weekly emails and daily social media posts with wit and flare to share with your filtered social circle (who must have forgotten where the like button is or perhaps their keyboards were broken so they couldn't comment on how much they LOVE your dedication and they are SO inspired); or you can even try to create free teleseminars and discounted group fitness classes with awesome topics and dance inspiring playlists that you just KNOW people will sacrifice their Sundays for.

I'm telling you people, when you have found your passion you'll want to try it ALL just to share it! Nothing is better than seeing the smiles and hearing the testimonials of people who's lives have been transformed at the hand of your service to them. It's just those techniques, noted above, don't always seem to work as big as you had dreamed them to, and the one thing you'd least expect to bring awareness to your passion comes out of nowhere!

It's been almost 2 months since I started the Los Angeles Spartan Race Training Group on The group has grown to over 86 people and we've met some really awesome folks. Since this group was largely intended to keep Tamara and me accountable for our So cal Spartan Sprint training, I don't do a lot of nutrition or training education. Occasionally I'll talk about the supplements I took before our session, or the meal I'll have after and I'll help out with form when needed but we are there to get in shape and people know where to contact me for extra help.  So it was a pleasant surprise when one of the group members connected me with the coaches of the Beverly Hills High cross country and track teams to do a nutrition seminar for the athletes.

I met with the coaches a few weeks ago and they explained their needs and what they hoped the athletes would get out of a nutrition presentation.  Hearing some of their concerns brought me back to my days representing the Madera High cross country team. I was clueless when it came to eating for life, let alone eating for competitive sport, and so were my parents! Preparation and knowledge are always the keys to success, and if I failed to pack what I thought was a healthy lunch for my day I would often find myself having just consumed one Gatorade or a small pintos and beans from a nearby Taco Bell before practice.  I suffered from serious fatigue, shin splints, a fractured foot, acid reflux, dehydration and I even passed out crossing the finish line at one meet; all due to my poor diet!  Fast forward a few years, as an adult professional athlete and nutritionist I knew I would a have a lot I could share!

The day of my presentation arrived last Thursday, October 2nd. There were over 30 student athletes and about 30-40 parents in attendance! My largest group to date! I created easy-to-read educational handouts about the basics of macronutrients, calorie intake and nutrient timing; quick and super tasty no-cook recipes; and had all the students fill out food journals. I had a fun q&a with the athletes and handout out non-gmo protein bars to those that participated, and also explained that those bars are great for snacks, rather than just eating nuts, cheetos, or skipping meals. Once the parents arrived I answered questions and did demos of 3 smoothies and our zuccatini salad from a few weeks ago. Everyone seemed to enjoy the presentation and all of the athletes got involved in a discussion or two. Many of the parents were even interested in training sessions and personal/family diet plans. As well,  I've already been asked back for the track team, which has over 100 athletes!

So the moral of this story is to never give up on your passion. When interest seems slow or you're just not performing to your max, take the extra time and continue researching and educating yourself.  Keep plugging away and staying active. You'll either catch the attention of those in need or you'll stumble upon some information that will change your game for good. Preparation will one day meet opportunity! Build it, they will come.



CONTEST ALERT: Soma Fitness Giveaway!!!

Happy October, Superstars! Soma is excited to kick off this month with an Inspiration Calendar contest. It's super easy, but might involve a selfie or two! Show us your fiery side to win big while following the October inspiration calendar with your Facebook, Twitter, and Instagram posts.


Be sure to tag us at @fitsoma and #somaoctober! Each post earns you one point. The superstar with the most points by midnight PST on Oct. 31st will win our fab fall basket that includes Village Tea, Qu'i Breakfast Cereal, Symbiotics Chewables, and a pair of SONE ear buds/headphones!


Green Dream Smoothie

If like millions of people you suffer from digestion issues like acid reflux, irritable bowel syndrome, diarrhea or constipation the Green Dream Smoothie is for you! This yummy drink will sooth your tummy and is packed with healthful amino acids, probiotics and a secret ingredient called colostrum. Colostrum is nature's first food provided at birth and provides the following:

  • Boosts strength, stamina and lean muscle mass production
  • Promotes healthy intestinal flora and supports the entire GI tract
  • Encourages cellular re-growth for healthy skin, bones, muscles, nerves and cartilage

Once digestion is regulated, you can look forward to easy weight-loss and a flat tummy!


2 scoops Sun warrior classic vanilla
1 cup water
1/2 cup kevita lime mint mojito coconut
1/2 avocado
1 cup frozen blue curled kale
1/2 tsp maca
1 tsp bovine colostrom

Blend all thoroughly till smooth. Enjoy!

New Recipe: Italian Zuccaroni Salad!

All of this hot weather calls for refreshing recipes. This week’s yummy salad puts a healthy twist on one of our all time favorites – Macaroni Salad.

However, our version utilizes fresh veggies and gluten free pasta, so you can indulge without having to worry about bloating or overeating! Check out our Italian Zuccaroni Salad. This salad keeps very well in the fridge without getting soggy so it is perfect to make on Sundays and can be enjoyed throughout the week!


Ingredients Needed:

2 Zucchini
Green Onion
Cherry Tomatoes
1/2 cup gluten free pasta
Sliced black olives
2 tbsp. of olive oil
Lemon Juice

Mix all ingredients in a large bowl. Chill in refrigerator until ready to serve!