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Cooking With Sensei – Chickpea & Broccoli Wraps

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Today, we are going to make the most delicious veggie wrap known to man. The focus on getting a balanced meal is always important and this wrap won’t disappoint. This is one of those “must try” recipes, especially if you’ve never tried combining warm chickpeas with goat cheese. And we don’t stop there! Adding in cumin and fresh parsley brings the flavor over the top. Let’s get it…

Cooking With Sensei – Chickpea & Broccoli Wraps

Ingredients

  • 1 teaspoon of olive oil
  • 1 cup of broccoli florets
  • Salt
  • Pepper
  • 1 can of chickpeas rinsed and drained
  • 2 tablespoons of nutritional yeast flakes
  • 1-2 ounces of goat cheese
  • 1 tablespoon of low sodium vegetable stock
  • 1/4 teaspoon of cumin
  • 2 tablespoons of fresh parsley chopped
  • 2 whole wheat tortillas ( 10 inch )

Instructions

  1. In a medium skillet, heat oil the and sauté broccoli until it softens a little but don’t over cook to keep crunch. Season with salt and pepper. Set aside.
  2. In a microwave safe bowl combine chickpeas, nutritional yeast flakes, goat cheese, veggie stock, cumin, salt and pepper.  
  3. Microwave the mixture on high for a 1 minute.
  4. Stir and put back in for another 1 minute.
  5. Now add parsley and mash lightly with a fork.
  6. Spoon chickpea mixture down the middle of a wrap and top with broccoli.  Wrap it up tightly and enjoy!

 

Sensei’s Tip of the Day

Always choose a lower sodium chicken or vegetable stock because you can always add more salt later. The recommended daily allowance of sodium is 2500mg.

Motivational Quote

Don’t look for the short term fix, instead do what’s best for the long haul.

Check me out on on IG at @tsmmaglendale  | @chris_iavarone and make sure to tag your healthy meal photos with #My90Day

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Cooking With Sensei – Protein Waffles

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Today on Cooking With Sensei, we’re going to make the most well balanced waffles, that could be a meal in itself. Mornings in our house are always a mad dash but even still breakfast takes priority over everything else! Luckily daddy specializes in art of making breakfast, and it’s my favorite meal of the day. Recent studies about eating a good breakfast first thing in the morning has shown to be very beneficial. It really is the most the important meal of the day. Many people either skip it all together or worse eat something that is a sugary carb loaded mess, but fear not, these waffles are easy and yummy.

Cooking With Sensei – Protein Waffles

Ingredients

  • 2 cups of Old Fashioned Oats
  • 6 large eggs
  • 1 teaspoon baking powder
  • 1 teaspoon vanilla extract
  • 1 tablespoon honey
  • Pinch of salt
  • 2 cups of low fat cottage cheese

Fresh toppings:

  • Raspberries
  • Blackberries
  • Blueberries
  • Bananas
  • Sliced almonds
  • Maple syrup

Instructions

  1. Combine oats, eggs, baking powder, vanilla extract, honey, salt, cottage cheese and blend until smooth
  2. Pour 1/2 cup mixture into waffle maker and cook until golden brown for about 4-5 minutes
  3. Serve with choice of toppings
  4. Freeze any uneaten waffles for another time.

 

Sensei’s Tip of the Day

Make extra and freeze the rest to make your mornings a little less crazy. 

Motivational Quote

Go to bed hungry and wake up ready to eat…

Check me out on on IG at @tsmmaglendale  | @chris_iavarone and make sure to tag your healthy meal photos with #My90Day

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Cooking With Sensei – Asian Stir Fry

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This week on cooking with Sensei we are going to stir fry it up! We’re making an Asian stir fry with lean beef and jasmine rice. If you’re looking for fast and easy, this is the recipe for you. This meal is not only balanced but super tasty too. It’s loaded with color from all the vegetables and packed with protein from the lean beef. We pair it up with some light fluffy jasmine rice, creating the perfect balanced dish! Eating healthy can sometimes get boring, so getting different flavors from around the world will help you stick with it. 

Cooking With Sensei – Asian Stir Fry

Ingredients

  • Jasmine rice, cook according to packaging
  • Lean shaved beef
  • Salt and pepper
  • Red, orange & yellow peppers, chopped
  • Asparagus, chopped
  • Mushrooms, quartered
  • Marinade, I like to use Korean BBQ

Instructions

  1. First thing you need to do is get the rice cooking. I usually use a rice cooker to keep it simple but you can just cook the rice according to the packaging.
  2. Next, chop up all the vegetables and heat up a pan with a tablespoon of oil.
  3. You’re going to start sautéing the peppers over medium heat first, then add in the asparagus, then the mushrooms. Once you see them start to brown and soften take them off the heat.
  4. Now start to brown the beef but don’t cook it all the way through.
  5. Combine the vegetables with beef and stir in any marinade you’d like. I choose to use to a Korean BBQ marinade that was low in sodium and sugar. The flavor is out of this world.
  6. Just pair it with your rice and watch your portions. This should hit the spot, enjoy!

 

Sensei’s Tips

Eat mindfully.

This just means paying full attention to what you eat without distractions. Eating mindfully helps you notice your body’s hunger and fullness cues, so that you can actually know when you’ve had enough to eat. 

Use smaller plates and utensils.

People tend to fill their plates about 70% full, regardless of plate size. If you’re trying to cut down portions size, it’s easier to do when you eat with a smaller plate and utensils.

Drink a glass of water before or with your meal.

Besides the typical benefits of drinking water, drinking it before or with your meal helps with digestion and typically reduces the possibility of overeating.

Motivational Quote

Your body is your most priceless possession. Take care of it.

Check me out on on IG at @tsmmaglendale  | @chris_iavarone and make sure to tag your healthy meal photos with #My90Day

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Cooking With Sensei – Salmon Salad Wraps

By Diet and Nutrition, TSK No Comments
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Today on Cooking with Sensei we are going to be making a salmon salad wrap cut sushi style, topped with a little fresh pico. This dish is not only beautiful but light and filling all at the same time. 

Cooking With Sensei – Salmon Salad Wraps

Ingredients

  • 1 salmon fillet, cut into 6 ounce pieces
  • 5 medium sized tomatoes – diced and strained
  • 1 yellow onion, diced
  • cilantro, chopped
  • juice of 1 lime
  • 1 small jalapeño pepper, chopped
  • Honey
  • Dijon mustard

Instructions

  1. Cut 6 ounce pieces of salmon fillet and cook on the stove top in a nonstick pan. The oil from the fish will be enough to grease the pan without adding any extra fat to the dish. Cook until salmon is browned. 
  2. Set aside the salmon and let it cool off.
  3. Next up, the tomato pico. Chop up some fresh tomatoes, onions, jalapeño, cilantro and lime juice. Make sure to strain the tomatoes for about 30 minutes to get the juice out and discard. Then mix everything together.
  4. Mix together the honey and dijon mustard.
  5. Go back to the salmon with a fork and flake the fish off from the skin.
  6. Cut up cooked salmon pieces a bit and gently mash in a bowl.
  7. Mix the salmon with a couple of tablespoons of the honey/dijon mustard mixture, start with 1.5 tbs, add more to taste.
  8. Roll the salmon salad in a whole wheat tortilla with avocado and cut into six equal pieces.
  9. Lastly plate rolls and top with the fresh pico!

 

Sensei’s Tips

Cook salmon filets at room temperature

Cold salmon filets pulled straight from the fridge are not friends of screaming hot pan.

Add jalapeño seeds for some extra spice

Leave some of the seeds in from the jalapeño.

Pro Tip: To test the spiciness of your pepper, cut off a small piece of the tip (you’ll have less chance of burning your tongue if the chili is really hot!)

Cilantro is your friend! 

Cilantro adds a fresh feel to any dish – add it to salad, beans, use it to garnish – the possibilities are endless!

Motivational Quote

The key to eating healthy?  Avoid any food that has a TV commercial! 

 

Check me out on on IG at @tsmmaglendale  | @chris_iavarone and make sure to tag your healthy meal photos with #My90Day

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Cooking With Sensei – Black Bean Salad with Chickpea Fritters

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Today on Cooking with Sensei, we’ll be making a black bean salad with crispy chickpea fritters. This vegetarian dish is packed with protein, carbohydrates & lots of great flavor. Let’s give it a try!

Cooking With Sensei – Black Bean Salad with Chickpea Fritters

Ingredients

Black Bean Salad

  • 1 can of black beans, rinsed and strained
  • 1/2 cup of frozen corn
  • Fresh cilantro, chopped (adjust to taste)
  • 1 small shallot, chopped
  • Salt and pepper to taste
  • 2 tablespoons of extra virgin olive oil
  • Garlic powder
  • 1/4 cup white wine vinegar

Chickpea Fritters

  • 1 can of chickpeas, drained
  • 2 cloves of garlic, minced
  • coriander
  • cayenne
  • salt & pepper to taste
  • cumin
  • fresh parsley, chopped
  • one egg beaten
  • 3 tablespoons of whole wheat flour
  • 2 tablespoons of extra virgin olive oil
  • 1 zucchini, spiralized (optional)

Instructions

  1. In a large bowl combine black beans, corn, chopped cilantro & shallot then season with salt, pepper, EVOO, garlic powder & white wine vinegar.
  2. Mix it all up and stick in the fridge to marinate and absorb all that flavor.
  3. In a food processor, pulse together chickpeas, parsley, garlic, cumin, coriander, cayenne, salt, and pepper until combined but still chunky.
  4. Then spoon chickpea mixture into a bowl and stir in egg and flour.
  5. Using your hands shape mixture into eight balls and transfer balls on to a baking sheet and flatten slightly to form patties.
  6. In a large nonstick skillet over medium high heat use 2 tablespoons of olive oil to fry chickpea patties until golden brown about 3 minutes per side transfer to a paper towel to absorb excess oil.
  7. Serve chickpea patties topped with the black bean salad and garnish with spiralized zucchini noodles.

 

Sensei’s Tips

Eat a well-balanced, nutrient-dense meal within 90 mins of exercising.

Re-fueling appropriately can help aid your body’s recovery and maintain the ability to train again sooner.

Eat the rainbow!

By eating a variety of whole, plant foods in as many colors as you can, you’ll likely get all of the vitamins, minerals, phytonutrients, antioxidants, protein and essential amino acids you need.

Use this recipe for the perfect combo of protein and carbs!

Carbohydrates can help athletes by delaying muscle fatigue which allows them to compete for longer periods of time. By eating enough carbs, protein can be free to do its main job of repairing and rebuilding muscle tissue, which maximizes muscle gain.

Motivational Quote

Slow progress is better than no progress.

 

Check me out on on IG at @tsmmaglendale  | @chris_iavarone and make sure to tag your healthy meal photos with #My90Day

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Cooking With Sensei – Vegetable Jambalaya

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Cooking With Sensei Vegetable Jambalya

Today on Cooking with Sensei, we’re going vegetarian style with a veggie jambalaya! This dish is filling and packed with great carbohydrates, protein and more. It’s gonna knock your socks off!

Cooking With Sensei – Vegetable Jambalaya

Ingredients:

  • 1 1/2 cups of peeled and diced eggplant
  • 2 tablespoons olive oil
  • 2 1/2 teaspoons of paprika
  • pinch of freshly cracked pepper
  • 1/4 teaspoon of salt-free Mrs. Dash
  • Pinch of cayenne pepper
  • 1/4 teaspoon ground sage
  • 1/2 cup of diced onions
  • 1/2 cup of diced celery
  • 1 tablespoon of olive oil
  • 1 cup of diced zucchini
  • 1/2 cups of diced tomatoes
  • 3/4 cup sliced bell peppers
  • 1 clove of minced fresh garlic
  • 1/2 cup of cooked & rinsed black beans
  • 1 cup low sodium vegetable stock
  • 1/4 teaspoon of paprika
  • Another pinch of cayenne pepper
  • 1/4 teaspoon of ground thyme
  • 1/4 teaspoon of salt
  • Pinch of saffron
  • 2 cups of cooked brown rice
  • 3 cups of black eyed peas boiled and drained

Instructions

  1. Preheat oven 350, then lightly coat baking sheet with a small amount of olive oil.
  2. Dice up the eggplant into cubes.
  3. In a large bowl combine eggplant, olive oil, paprika, cracked pepper, sage, Mrs. Dash seasoning, cayenne pepper and ground sage. Mix well.
  4. Spread the seasoned eggplant mixture evenly over the baking sheet and roast about 20 minutes. Remove from oven and cool.
  5. Dice up onions, celery, zucchini, tomatoes, bell pepper and mince the garlic. 
  6. In a large pan, sauté the onions and celery until translucent in olive oil. Then add zucchini, tomatoes, bell pepper, garlic and simmer for about 10 minutes.
  7. Now stir in beans, vegetable stock and paprika, cayenne, thyme, salt, saffron, and simmer for an additional 10 minutes.
  8. Lastly, stir in eggplant mixture and rice into sautéed vegetables.
  9. It’s time to serve it up 3/4 cup of mixture in a soup bowl with half a cup of warm black eyed peas. Boom! A healthy, delicious meal, enjoy!


Add legumes to your meal for an excellent source of plant-based protein!

One cup of black eyed peas contains approximately 14 grams of protein! Chickpeas, lentils, peas, kidney beans and black beans are other great options for plant-based protein.

Check out the full video for my trick to dicing onions and tomatoes easily!

It’s super easy and if I can do it, anyone can do it!

Motivational Quote

You’ll never change your life until you change something you do daily. The secret of your success is found in your daily routine.

 

Check me out on on IG at @tsmmaglendale  | @chris_iavarone and make sure to tag your healthy meal photos with #My90Day

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Cooking With Sensei – Sesame Crusted Chicken with Brown Rice and Broccoli

By Diet and Nutrition, TSK No Comments
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This week on Cooking with Sensei, we’re cooking up a super easy recipe; sesame crusted chicken with brown rice and broccoli. This recipe literally has seven ingredients and is such a great satisfying meal to continue this 90 Day Challenge of eating healthy! Let’s try it!

Cooking With Sensei – Sesame Crusted Chicken with Brown Rice and Broccoli

Ingredients

  • Brown rice
  • Head of broccoli, washed and cut into florets 
  • 4 skinless chicken breasts
  • 1 tablespoon of sesame seeds
  • 1 tablespoon of black sesame seeds
  • 1/4 teaspoon of salt
  • 1 tablespoon sesame oil

Instructions

  1. Cook the brown rice according to packaging.
  2. Blanch the broccoli florets in salted boiling water until tender, about 4 minutes.
  3. Pound out the chicken breasts with a mallet. When doing this, I like to cover the mallet with aluminum foil and put the chicken breasts between wax paper to make an easier clean up.
  4. Cut the pounded chicken breast into smaller pieces and put in a bowl.
  5. Sprinkle the sesame seeds, salt and sesame oil over the chicken and mix it up.
  6. Sauté the chicken in a pan with sesame oil over medium heat. Cook chicken breast until golden brown about 3 to 5 minutes on each side. The juices should run clear when meat is pierced with a fork.
  7. Serve the chicken with brown rice and broccoli. Keep up the healthy eating everyone!

 

Sensei’s Tips

Swap white rice for brown rice.

Brown rice supports a healthy body can reduce the risk of getting arthritis and heart disease.

Get your source of vitamin C & antioxidants by eating broccoli.

By consuming more foods high in vitamin c and antioxidants, you may have a reduced risk of chronic diseases.

Try to drink eight 8-ounce glasses of water a day!

Drinking this much water is proven to provide energy, flush out toxins and boost the immune system.

 

Motivational Quote

Do something today that your future self will thank you for.

 

Check me out on on IG at @tsmmaglendale  | @chris_iavarone and make sure to tag your healthy meal photos with #My90Day

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Cooking With Sensei – Turkey Breast Medallions with Blackberry Sauce

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This week on Cooking with Sensei, we’re continuing the 90 Day Challenge by creating a delicious and nutritious dish that’s perfect for spring. We’re making some beautiful turkey breast medallions and pairing them with a tasty blackberry sauce reduction. It sounds complicated but I promise you, it’s not. Let’s give it a try!

Cooking With Sensei – Turkey Breast Medallions with Blackberry Sauce

Ingredients

  • 1/2 cup of all purpose or whole wheat flour
  • 1/2 cup of cornmeal
  • 3/4 teaspoon ground cumin
  • 3/4 teaspoon of chili powder
  • 3/4 teaspoon ground coriander
  • 3/4 teaspoon garlic powder
  • 1/4 teaspoon of salt
  • Pinch of black pepper
  • 1 pound of turkey breast, sliced into 2 ounce cutlets
  • 1.5 tablespoons of butter
  • Greens for garnishing

Sauce Ingredients

  • 1/2 cups of chicken stock
  • Drizzle of canola oil
  • 2 tablespoons of diced shallots
  • 1/4 cup of white wine
  • 1/2 cup crushed fresh blackberries 

Instructions

  1. First things first, let’s start with sauce. In a small sauce pan bring the chicken stock to boil until it’s reduced by half.
  2. Combine all your dry ingredients in a bowl and set aside.
  3. Next drizzle some oil in a larger sauce pan over medium-high heat and sauté the shallots. Let those soften a little and then add the white wine.
  4. Crush or gently pulse the blackberries.
  5. Add the reduced chicken stock and crushed blackberries to the shallot wine mixture. Reduce sauce and set it aside keeping it warm.
  6. Pound out the turkey cutlets with a mallet.
  7. Dredge the 2 ounce turkey cutlets with the dry ingredient mixture.
  8. Heat up the butter on a pan and cook the turkey cutlets until they’re cooked all the way through.
  9. Lastly, serve the turkey medallions with the blackberry sauce. Feel free to add any greens you have laying around; I used broccoli. This should hit the spot…enjoy!

 

Sensei’s Tips

Spring is the perfect time to incorporate fruit into your dinners.

With the seasons changing, be sure to take advantage of all the delicious fruits that will be in season for spring and summer!

Blackberries are a great source of antioxidants.

Blackberries contain high levels of antioxidants which help people to fight against health conditions, such as cancer and heart disease.

 

Motivational Quote

A healthy outside, starts on the inside.

 

Check me out on on IG at @tsmmaglendale  | @chris_iavarone and make sure to tag your healthy meal photos with #My90Day

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Cooking With Sensei – White Cod over Avocado Sauce with Rice

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Today we’re going to create a healthy, flavorful dish. White cod over avocado sauce with rice is the perfect meal for people who want to shake things up from the traditional chicken and steak sourced protein. Fresh wild fish provides lots of benefits like supporting heart health, reducing the risk of strokes, controlling high blood pressure & more! Avocados offer almost 20 vitamins and minerals in every serving making them an excellent super food to incorporate into your meals. Doesn’t that sound amazing? Let’s give it a try!  

Cooking With Sensei – White Cod over Avocado Sauce with Rice

Ingredients

  • 1 medium ripe avocado, peeled and sliced
  • 1/4 cup of nonfat or reduced fat sour cream
  • 1/4 teaspoon of hot sauce, I like Tabasco
  • 1 teaspoon of ground cumin
  • 2 tablespoons of fresh lime juice
  • 1 tablespoon of white wine, I used sauvignon blanc
  • 1 white cod filet
  • Drizzle of olive oil
  • Pinch of salt 
  • 1 cup of jasmine rice
  • Fresh parsley for garnishing (optional)

Instructions

  1. Prepare your jasmine rice according to the packaging.
  2. Throw the avocado, sour cream, hot sauce, cumin, lime juice, and white wine in the blender or food processor. Blend and set aside.
  3. Cut your cod into 6-8 ounce pieces and season the fish with a pinch of salt.
  4. Next coat your pan with a little bit of oil and get it nice and hot.
  5. Cook the fish 5 to 7 minutes on each side until it’s cooked through and no longer translucent.
  6. Place the fish over the avocado sauce, serve with rice and garnish with parsley. I hope you enjoy this dish as much as I did!

 

Sensei’s Tips

To find out if the avocado is ripe, remove the stem!

Hollow & brown = rotten. Yellow-green color = ready to eat.

When buying cod, the meat should look fairly translucent.

If it is very opaque and extremely white, it’s a sign that the flesh is not fresh. 

 

Motivational Quote

When you feel like quitting, think about why you started.

 

Check me out on on IG at @tsmmaglendale  | @chris_iavarone and make sure to tag your healthy meal photos with #My90Day

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Cooking With Sensei – Vegan Tofu with Asparagus and Quinoa

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As the 90 Day Challenge continues to roll on this week we’re going to create a delicious dish that packs both flavor and nutrition. Vegan tofu with asparagus and quinoa is the perfect dish for veggie lovers or anyone in the mood for a delicious meat-free, dairy-free, gluten-free dish. This balanced recipe provides protein from a plant based source paired with a healthy carb choice by using the quinoa. Quinoa and tofu also contain all nine essential amino acids and have many other beneficial properties. Hungry yet? We’ll its time. Let’s go!  

Cooking With Sensei – Vegan Tofu with Asparagus and Quinoa

It’s easy to get all the protein and nutrients you need in a meat-free, dairy-free and gluten-free meal! Don’t worry, you don’t have to compromise on taste either. Give this recipe a try and let us know what you think!

Ingredients

  • 1 cup quinoa
  • Handful of sliced almonds
  • Handful of cranberries
  • Asparagus, chopped
  • 1 package of tofu, cubed
  • Olive or canola oil
  • Spring onions, chopped
  • 1 3-inch piece of ginger, grated
  • Chili sauce (optional)
  • Sesame seeds (optional)

Sauce Ingredients

  • 5 cloves of garlic, minced
  • 1/2 cup of water
  • Soy sauce, rice wine vinegar, maple syrup or coconut sugar, sesame oil, corn starch

Instructions

  1. First thing you need to do is get your quinoa cooking on the stove top.
  2. While that’s cooking, brown the cubed tofu in the pan with some oil until it’s a nice golden color. 
  3. Next step is to set the tofu aside and start sautéing your chopped asparagus using the same pan to keep the flavor. Make sure you don’t over cook it, just make it a little bit soft.
  4. Grate the ginger into the pan of asparagus and add spring onions to add some extra flavor.
  5. I like eating plain quinoa but let’s make this one more exciting! Now is a good time to add the almonds and cranberries to the quinoa. The quinoa should be done cooking soon!
  6. Now it’s time to make the sauce. We’re going to create a mixture of water, soy sauce, rice wine vinegar, sesame oil, corn starch and garlic. Have fun with measurements here and adjust based on preferred taste.
  7. We’re going to add tofu to the asparagus and pour in the sauce we just made. You can even add some chili sauce to kick it up a notch.
  8. All that’s left to do is let those flavors elevate by cooking them down for a few minutes.
  9. Then it’s time to plate. Garnish with some sesame seeds and enjoy!


Sensei’s Tips

Try substituting tofu for meat!

Tofu is a valuable source of iron and calcium and the minerals manganese, selenium and phosphorous. It’s also a great source of copper, zinc, magnesium and vitamin B1. 

Incorporate more quinoa if you want to avoid gluten!

Nowadays more and more people are discovering gluten allergies. Quinoa is an awesome GF substitute that’s high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus and vitamin E.

Motivational Quote

Never be afraid to try something new, because life gets boring when you stay within the limits of what you already know.

 

Check me out on on IG at @tsmmaglendale  | @chris_iavarone and make sure to tag your healthy meal photos with #My90Day