health blog
Keep it Lean and Green with Jeanne
Ingredients:(Makes 3 Burgers)
  • 3/4 pound ground turkey (lean)
  • 1/2 teaspoon chilli powder
  • 1/2 teaspoon cumin
  • 1/2 teaspoon garlic powder powder
  • 1/2 teaspoon salt
  • 3 teaspoons olive oil


  • 1 and half avocados
  • 2 teaspoons lime juice
  • 3/4 teaspoon garlic powder


  • Mix the ground turkey together with the chilli powder, cumin, onion powder, garlic powder, and salt in a medium bowl
  • Form into 3 patties 
  • Heat in large skillet over medium high heat with 3 teaspoons of olive oil
  • Cook the patties, making sure they brown on both sides, until they are cooked through
  • Meanwhile, make your guacamole. Mash together the avocados, lime juice, garlic powder in a bowl. Season to taste with salt. 



Garlic Diaries

Lemon Chive Salad Dressing

Lemon-chive Dressing-
1/4 cup olive oil
2 Tablespoons chopped fresh chives or green onions
1/2 teaspoon grated lemon rind
2 Tablespoons lemon juice
1 Tablespoon Dijon mustard
1 small clove garlic, minced
1/4 teaspoon each salt and pepper

Whisk all ingredients together and ready to serve! 

More Salad Dressing Recipes

Sausage and Pepper Skewers


  • 2 Bell Peppers (red and yellow) chopped into chunks
  • 1 package (12oz.) chicken sausage chopped into 1 inch pieces
  • 1 Red Onion chopped in chunks
  • 3 tablespoons of olive oil
  • Kosher salt and ground pepper
  • 1/4 cup fresh parsley 
  • 1/4 fresh cilantro
  • 4 scallions roughly chopped
  • 1 tablespoon of white wine vinegar
  • Soak eight 8-inch skewers in water, at least 15 minutes. Preheat a grill or grillpan to medium high.


  • Meanwhile, toss the bell peppers, sausage, onion and tomatoes in a bowl with 1 tablespoon olive oil; season with salt and pepper. Thread onto the skewers, alternatingthe sausage and vegetables. Grill, turning, until the vegetables are slightly softenedand the sausage begins to brown, 6 to 7 minutes.


  • Puree the parsley, cilantro and scallions in a blender with the remaining 2 tablespoonsolive oil, the vinegar and 2 tablespoons water. Season with salt and pepper. Brushthe skewers with some of the pesto and continue to cook, turning, until the peppers are tender and the sausage is charred, 6 to 7 more minutes.
Panera Picks


Turkey sausage and egg white spinach sandwich


Egg white avocado and spinach breakfast sandwich



Green goddess cobb salad without dressing and bacon. Ask for olive oil as dressing or a light vinaigrette.


Turkey roasted sandwiches and avocado ask for it on whole grain bread and prepared open faced. (one slice only).


Seasonal greens kale with reduced balsamic vinaigrette request with chicken.


Romaine and kale chicken no dressing ask for a side of light vinaigrette.

Our Freaky Fast Choices

Who doesn’t love freaky fast food? Especially when it can be a part of your diet! Jimmy Johns does a great job of catering to all dietary needs. When ordering a sandwich there go for the no bread option and order an “Unwich” instead (lettuce wrap).


The best two sandwiches to order with the Unwich are…

  • The Turkey Tom- (no mayo)

  • The Big John- (no mayo)

You also have the option to customize a sandwich. In this case get turkey or roast beef and you can add a ton of toppings. Cucumber, lettuce, tomato, onions, poupon Dijon mustard, sprouts, hot cherry peppers, and oregano. Remember no mayo. can order a sandwich with the 9 grain wheat bread, but be sure to only eat half of the bread. Skipping just half of the 9-grain or regular bread significantly cuts the amount of carbs you are consuming with your sandwhich! You'll learn that you won't miss the other half as much as you thought you would.

No Excuses! Jumpstart Your Day

You don't need a gym membership to get an awesome workout this summer. All it takes is 10-15 minutes with equipment you can find in your backyard! Start with a few sprints, lunges, and jump squats. You can use a cement stoop or deck chair for tricep dips and lay a towel out for a few push ups and stretching. The fresh air will help jumpstart your day! 

Healthy Eats at Noodles and Company

A kid’s favorite with their Mac and cheese and buttered noodles. However, noodles and company does offer some great healthy choices as well. For our dieters and anyone else these are our two recommendations to order.


The Med Salad with Chicken: made with grilled chicken, romaine, mixed greens, and vegetables. Order without the noodles, olives and feta cheese. Instead of the dressing it comes with order olive oil on the side.

Buff Tuscan Fresca: made with grilled chicken and a load of delicious veggies. Light on the feta cheese and request a bit of olive oil and vinegar.

Healthy Eats and Drinks at Starbucks

Everyone needs to feed their Starbucks addiction every once and a while but ordering a drink that isn’t loaded with sugar can be tricky. Finding the right food items can be hard too especially when you are trying to find something quick. Here is what we would recommend you order when you are at Starbucks...

Drinks: Lattes are BAD! Order these instead...

  • Passion fruit tea unsweetened

  • Order iced coffee and ask to put it in a venti cup. Bring a protein shake packet with you and dump it into the coffee. It is always a great idea to have a protein shake in your purse at all times when you get hungry.

  • Add no more than an ounce of milk to your coffee

  • The syrups and other artificial sweeteners Starbucks uses are full of sugar and other chemicals. If you need a caffeine fix order regular coffee iced or hot and just add milk. 


  • Best breakfast sandwiches: reduced fat turkey bacon breakfast sandwich.

  • Oatmeal: if you order skip the dried fruit and put fresh fruit and/or nuts in instead. Add a scoop of protein powder. You can also have a hard boiled egg.

  • Whole Wheat spinach wrap


Every restaurant might offer a calorie count on their menu but we think it is more important to focus on what yourcaloric count consists of as far as your macronutrients (Protein, Carbs, and Fat). In some of our next few posts we will be making suggestions on how to eat healthy at some of the most popular chains in our area. Starbucks, Jimmy Johns, and McDonalds included!

Concious Cocktails

Summertime means sweet cold cocktails. Most of these contain high quantities of sugar and carbs. Here are some tips on how to tweak your favorite drinks this summer.

  • Skip the tonic and use club soda instead. The club soda will give you the carbonation you want with any type of liquor.

  • Instead of buying highly processed lemonade for the classic vodka lemonade use crystal light or Lacroix as a better alternative.

One of our favorite drinks is what we call the super skinny margarita. Instead of using the sugary pre made margarita mixes use a martini shaker. Load it with ice, a squeezed orange, and tequila. Shake it up and add lime to your taste for a cool refreshing summer drink.

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About Us

jeanne montanaThe guidelines of the Montana Macro-Balance plan educate individuals and families about healthy choices and nutritional options to better their well-being. Montana Macro-Balance is an option "on-the-go."  The ultimate goal is to incorporate wholesome, nutrient dense foods into your daily meal plan. Nutritionally balanced meals starting from breakfast through dinner is a necessity.

Contact Us

Naples, Florida
773 428-2121