Posts tagged #fuelhousenutrition


We like to showcase our Epic Humans who are #crushinggoals. This beautiful woman pictured here is a SUPER WOMAN. She shows up at 6am, with the biggest smile on her face, hands out hugs to all who are ready to receive, sometimes on only 3 hrs of sleep, and does the work. She never complains, whines, or gives excuses. While holding down a full time job outside the home she is also a mother to two beautiful babes. Joyce has an infectious way of making you feel so loved. She has trusted us to guide her both in fitness and nutrition, and for that we are so grateful. Joyce, you make our work so enjoyable and rewarding. Thank you for being a role model for so many. We love you.

By staying consistent in my weekly workout routine at  Fuelhouse and working with Jess in cleaning up my diet, I have gained so much strength and energy! I haven’t felt this good in awhile!- Nutrition Client, Joyce L.

Q: Why did you start working with Jess on nutrition?

J: “I started working with Jess in 2014 when training for my 2nd marathon. I had a 45 minute PR on my time. At the beginning of this year I reached out to Jess again due to my cholesterol being high. My doctor immediately wanted to put me on statins but I refused. Within a couple of months of working with Jess and utilizing her recommendations I was tested again. My cholesterol went from 264 to 199 and I got a bonus of losing 17 lbs.”

Q: How has your recent successes impacted your life?

J: I am raising my two grandchildren 3 and 2 and it’s giving me the energy to be able to keep up with them.”

Q: What is the biggest consistent change you’ve made to your nutrition?

J: One of Jess’s recommendations was to have a lot of pre cut veggies in the fridge all the time. And to start my work week with some sort of protein cooked in the crock pot along with some deli meats for quick and easy weeknight meals.

I’VE LOST ... 17 lbs which has been one of my biggest goals.

a great way of balancing my evenings and not being so stressed about how to feed  my family when getting home from work and being exhausted. Instead, I have it planned out for the week which gives me more time to spend with the babies.

Dozens of our clients have already used our methodology to fix their nutrition and get results in the gym. We would love to share the proven process that has already helped over tons of clients achieve lasting results.

I've gained a new and growing comfort in my body and confidence!

We met Abby when she joined FH and signed up for our Epic Human Project that we hosted for our members back in January. Watching her transformation has been such an honor, we'll let her take it from here!

When you sign up for Fuelhouse you get access to well loved facilities and a thoughtful training schedule, but most importantly you are introduced to a team of enthusiastic teachers.

Jess, the Fuelhouse nutrition guru, is one of those awesome teachers - her expertise is first rate, her methodology is down to earth and approachable. After completing the "Epic Human Project" with Jess and Molly at the helm - I decided I needed a longer term look at my nutrition. Jess has welcomed me into her nutrition practice and is helping me find an attainable pathway to more body confidence. Weekly progress check ins, recognition that a we all need a treat sometimes, and positive energy are just a few of the things Jess shares with her clients. I would urge anyone looking for accountability and encouragement to schedule some time with Jess today!

Why did you start following FUELhouse's nutrition program? To build in accountability that is with another person - not an online site or a group leader. 

  1. How has your recent successes impacted your life?

    Reminds me what it feels like to be putting the right stuff into my body - clearer mind, more energy, etc. 

  2. What what the biggest consistent change you've made to your nutrition?

    Food prep and more consistent eating times. 

  3. Finish these two statements below;

I'VE LOST 10 lbs. 

I'VE GAINED a new and growing comfort in my body and confidence. 

NUTRITION CLINIC: 3rd Wednesday of Every Month

On the 3rd Wednesday of every month we host a FREE nutrition clinic for all FH Members with Jess Mullen.


Here’s a little secret: if you clean up your diet, you’ll feel better. You’ll have more energy. Improved body composition. Better athletic performance.

There’s just one problem: old habits are hard to break.

That’s where we come in. We’ll help you optimize your diet and health. It’s a process and we are here to help you through each step. We know how important food is, and we’re not here to ruin that for you.

We’ll look closely at your reality–your lifestyle, your needs.

Soon, we’ll have replaced old habits with new ones sustainable for years to come.

What you can expect:
- The Benefits of long term healthy eating and exercise
- What makes up a healthy diet
- Strategies for long term success

This will be about a 1 hour clinic, if you have ever had a question about healthy eating here is your chance to get it answered.

We hope to see everyone there. Please reserve your spot in ZenPlanner.

Jess Mullen, MS, RD, Certified Running Coach, believes you can feel better, look better and perform better, even as you age.

Recipe Corner: Turkey Meatballs

A fast, healthy, tasty recipe from FH member Nathalie Ascher

The meatballs are full of healthy lean protein and veggies – perfect for a meal served over greens or as a snack.


Ingredients for meatballs:

  • 2 pounds ground turkey breast

  • ½ container (~7.25 ounces) mirepoix mix

  • Herbs  

Ingredients for marinara sauce:

  • 1 can (28 ounce) TJ’s Tuscana marinara 

  • 1 can (14.5 ounce) diced tomatoes 

  • 1 can (15 ounce) tomato sauce

  • Other half of mirepoix (~7.25 ounces)

  • 10 ounces sliced Crimini mushrooms 


  • Preheat oven to 375 degrees.

  • Mix meatball ingredients together in a bowl and make into 9-10 meatballs (using something like an ice cream scooper can help with uniform sizing).

  • Brown in skillet – don’t cook all the way thru, just brown the outsides.

  • Then transfer to a baking dish.

  • Use the same skillet to sauté the veggies for the marinara sauce and once browned, add the 3 cans of tomato variations.

  • Heat for a few minutes and then pour over the meatballs in the baking dish.

  • Bake covered for 45 minutes.

Serve over greens or by themselves with a scoop or two of marinara on top.


by Jess Mullen, FH Nutrition Guru

by Jess Mullen, FH Nutrition Guru

This is a simple and tasty meal-in-one. You can adjust it easily for different family members and food preferences. The main portion of the meal, the chicken and veggies, are easily and quickly cooked. Then serve them in tortillas for those that want tacos, over cabbage or greens for those that like salads or however desired!

Serves about 4

Total time: 20-25 minutes


  • 1/2 medium onion, chopped

  • 2 medium zucchini, chopped

  • 2 bell peppers, chopped

  • 1 pound ground chicken

  • 1 tablespoon cumin

  • 1 tablespoon chili powder

  • 1 tablespoon garlic powder

  • 2 teaspoons paprika

  • 1 1/2 teaspoon sea salt

  • 1 teaspoon ground black pepper

  • 1 (14 1/2 ounce) can diced tomatoes (no salt)

  • optional: tortillas, lettuce, avocado


  1. If using tortillas, preheat oven to 350 degrees 

  2. Heat non-stick skillet to medium heat and add onions and zucchini.

  3. Cook for 3-4 minutes, until tender, stir often.

  4. Add bell peppers and cook about 5 more minutes stirring occasionally. 

  5. While veggies are cooking, heat another non-stick skillet to medium heat and add chicken and spices. Stir often and break up pieces with wooden spoon or cooking spatula. Cook until all pink is gone, about 7 minutes.

  6. Transfer chicken to skillet with veggies and add diced tomatoes and spices. Simmer for a few minutes stirring occasionally while you heat up the tortillas in the over on a baking sheet. Tortillas heat up in 2-5 minutes.

  7. Serve in tortillas with lettuce and avocado or over lettuce as a salad and top with avocado. Other suggested toppings are salsa, hot sauce or cheese.

by Jess Mullen, FH Nutrition Guru

by Jess Mullen, FH Nutrition Guru


Posted on March 18, 2019 .

How To Build A Healthy Plate

Here are two easy ways to plan a healthy plate.

Photo by  Lukasz Dziegel  from  Pexels

Photo by Lukasz Dziegel from Pexels

1) The Healthy Plate Model

This is a simple way to visually figure what to put on your plate to make a healthy meal. We break the plate down into 3 parts: non-starchy vegetables, protein and starches. Fat is not part of the picture but make sure you include a little bit of it. It’s so dense, the amount visually is too small to make up a portion of the plate. 

Non-starchy vegetables (broccoli, greens, carrots, green beans, onions, bell peppers, lettuce, etc) should fill half your plate. A protein (chicken breast, fish, turkey, pork loin, tofu, ground meat, etc) will fill ¼ of your plate. The final ¼ is filled with a healthy starch (beans, quinoa, whole grain, winter squash, sweet potato, etc). When considering the volume of fat – think of the volume of your thumb – include 1-2 servings depending on your size and caloric needs. Don’t forget to include any fat in the protein source in that calculation.

If fat loss is a goal, skip the ¼ portion of starch at least once per day. If batch cooking for lunches or dinners, a 3-compartment container can be helpful but isn’t an absolute. Portioning out the meals whether in a 3-compartment container or other containers is really important to set yourself up for success and make sure you don’t eat more than planned/necessary. If you don’t know how much you should be eating, follow the next section to help you learn appropriate amounts to better hone in total volume.


2) The Hand Model for Portioning a Healthy Plate

This is my favorite way to easily plan out what and how much to have on your plate. This can be an eye-opening experience for some people, seeing and learning that they should include more of some foods and less of others.

Look at your hand. The size and width of your palm is the amount of cooked protein you want at meals. Ball your hands into fists. You want at least 1 fistful of non-starchy vegetables at each meal. You will want at least 2 fistfuls if you skip starch. Fat is measured by your thumb’s size. 1-2 servings of fat is appropriate at most meals. If you’re smaller and not exercising most every day, stick to 1 thumb per meal. If you’re taller and exercising most days of the week, you probably want more toward 2 thumbs worth at each meal. Finally cup your hand. Look at the inside of your cupped hand – that’s the volume of starch to have. You can also have fruit (same volume) instead of starch on occasion. 

Again if fat loss is a goal, pay most attention to the volume of starch and the volume of fat. Those tend to be the easiest ones to trip up healthy fat loss goals.

Feel free to reach out if you have any questions and let us know how this goes for you!


Posted on February 14, 2019 .

How I Get Thru The Holidays - Jess Mullen

family xmas.jpg

How I’ve tackled the holiday season has evolved over the years. It’s been a nice, positive evolution – I feel like I have more peace of mind each year and less wreckage (physically and emotionally). 

I’ve learned a few things about myself, which I’ll mention because I think it’s part of my recipe for success during the holiday season. Success for me is not gaining unneeded weight, not hating myself, not feeling disgusted with self or think I need a reset come January 1st.

One thing – I eat better when I’m training for a running event and/or when my running volume is normal. Because of that, I don’t take an “off season” during the end of the year; my lower volume period is usually either in October or early in the new year. The more I exercise, the better I want to eat and nourish myself. 

Another thing - I’ve realized I don’t miss most of the treats that are more readily available this time of year, foods that are not part of my normal daily routine, such as themed seasonal drinks, desserts, appetizers and snacks. The tantalizing effects of these foods have decreased in power as increased my practice of paying attention. I used to let taste and desire for taste (often driven by smell!) be the only factors I paid attention to. It’s as if they were an absolute driver and there was no room for discussion. I started forcing myself to really look at the truth – and for me the truth was although a food tasted good, I felt yucky afterward - physically and emotionally. And when I really paid attention the level of satisfaction actually decreased after a few bites. It’s like I was chasing the initial burst of flavor and sugar only to be left with an upset full tummy and a head of remorse. Pausing and choosing to skip what’s in front of me has led to feeling good about myself and not waking up regretful the next morning and through the weeks of the holiday season.

I’ve also learned I have to live with balance in my life – all or nothing doesn’t work for me. It is unrealistic and has never worked for more than a very short period of time (and makes me crazy quite quickly). How do I find balance? Well, it shifts and changes. I need different levels of balance at different times. Some years I need more indulgences than others. On the flip side, I’ve had a holiday season where I didn’t touch anything out of the norm except one pumpkin latte and a boatload of cookies on Christmas. 

Most years though it’s more along the line of about twice a month I have something out of the norm. I typically have more starch at Thanksgiving (I love stuffing) and maybe one other random occasion or food gift that I really want to indulge in. That’s another thing – I do not touch anything that I am not super excited about. So not worth it! BUT then there are a few items I absolutely love and savor every bite. 

In December there may be another time I have a treat and then my big day is always Christmas. Every year I call it my “disgusting day”. I need one of them a year. I have a sugar addict deep down inside that I keep tame but allowing it to come out full force once a year is healthy for me. 

On Christmas I allow every urge and craving to be fulfilled. I have cookies in the morning, as an appetizer, for dessert and many in between. I eat until I’m sick and have to lay on the couch and then as soon as I don’t feel ill anymore, I eat more cookies until I feel sick again. I know some people may not relate to this. I let the craving for sugar take control and get out of my system. I feel so horrible but also feel so free in being able to do that all day (versus always denying that demon). It actually squashes the desire to do it again because I am reminded of how horrible overindulging makes me feel. 

What has been key to my success or improvement over the years is my desire to be good to myself and really be able to get honest with myself. I recognize the fleeting satisfaction of taste and the truth of regret. I can see the long game and know that skipping the tempting foods that are not good for me will result in peace of mind and self-esteem. I am proud of myself and feel in control versus letting the impulse control me. I used to think food controlled me but it was really that I wasn’t willing to do the work to pause and think it through.

That is how I get through the holidays. I just don’t go there (with the indulgences). I participate in all the events and love seeing friends and family - and I can do all of that without needing to eat or drink a bunch of unhealthy calorie dense foods. And when people give me treats, baked goods – I pawn them off on my husband or give them away. I love and appreciate the gesture but I don’t need to be co-dependent and eat of it just because it was given to me. My health is more important. 

Happy Holidays,

Love Jess



Posted on November 16, 2018 .

Create space for new habits + delish recipe

November is right in the heart of Fall season. The leaves have changed colors and are starting to fall. The leaves always remind how beautiful change can be. I often resist change but Fall reminds me every year that it’s an ongoing part of life and there is good that comes from it.

Seeing all the leaves on the ground also brings up the theme of letting go. This time of year it is impossible to ignore the changes in nature. The trees are letting go of the old leaves in order for new growth to occur. How can this apply in our lives? Now is a great time to look inward and find those leaves that may have served you well in the past but are ready to be dropped now. Doing this allows us to have new growth. It creates the space needed for new ideas, relationships, habits to thrive. 

This month think about your food habits...what might be good to let go of? See how it could create time and space for you to add something new - something that feels more energizing or nourishing. Maybe less time on the computer on the weekend to allow for food prep? Let go of the afternoon caffeine and sugar fix for a more healthy snack? Commit to having a nourishing protein-rich breakfast everyday versus skipping breakfast? You don’t need to do a complete overhaul and try to change everything but I bet there’s at least one habit you can let fall away like the leaves to create space for a new habit that will serve you better now. 

Feel free to contact me for further help and support. Check out our nutrition program options here: 

Recipe of the month - Roasted Kabocha Soup - check out this easy to make, warm and cozy soup! It's a perfect pairing for most proteins and then just add a simple side salad for a balanced meal.

Roasted Kabocha Squash Soup

Recipe by Danielle Premo

Kabocha is one of my favorite squashes. Sweeter than butternut with a texture and flavor similar to pumpkin that makes a delicious creamy soup. Tasty to garnish with crispy bacon!

Serves 4 to 6 Prep time: 15 minutes Cook time: 1 hour

4 lbs Kabocha squash, halved and seeded 1T coconut oil (or other oil) 1 sweet yellow onion, diced 1⁄2 t salt 2 garlic cloves, minced 1” ginger, grated 1⁄2 t cumin 1⁄2 t coriander 2 t fresh oregano 4 c vegetable stock 1 can lite coconut milk 2 t tamari (or soy sauce) 1 t mirin 2 t fresh lime juice 1⁄2 t pepper

Preheat oven to 400 degrees. Line a baking sheet with parchment paper and place the squash, skin side up on the baking sheet and cook until tender and easily pierced with a fork, about 45 minutes to 1 hour. Set aside to cool.

While the squash roasts, place a stock pot on medium heat; add oil, onions and salt. Sautee for 5 minutes then add garlic, ginger, cumin, and coriander (add a splash of stock to prevent sticking). Mix in well and let cook additional 3 minutes. Next add oregano and vegetable stock. Bring to a boil then cover with a lid and let simmer on low heat until the squash is cool.

Once squash is cool enough to handle, use a spoon to scrape the flesh from the skin into the stock pot. Bring the soup back to a simmer then add the coconut milk, tamari, mirin, lime juice and pepper. Use an immersion blender to make creamy, then serve!