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Toni’s Avocado Cilantro Yogurt Dip

If you love dip, you will flip over this healthy recipe that is so versatile. You can use it as a spread on wraps and sandwiches, top off a bison-turkey burger or serve it with veggie sticks. It takes literally about 10 minutes to make, max.

Makes 10 servings, about 1/4 cup each

What to buy:

1 cup nonfat Greek yogurt (I use Fage 0% here)

2 small avocados

4 T chopped onion

2/3 cup cilantro

4 T hot salsa (adjust to your taste buds)

4 T lime juice

1 t salt

Place all ingredients into a food processor or blender. Blend until smooth. Garnish with cilantro and red cherry tomatoes. You can serve this right away and it keeps for days, while the flavors continue to meld.

Each 1/4 cup serving is balanced with protein, healthy fats and carbohydrates making it a balanced macro, guilt-free indulgance, yum! Some people may wonder why I chose the fat free version for the yogurt. Because it’s balanced out with the healthy fats in the avocado, the fat in the yogurt was unnecessary.


[RECIPE] Toni’s GF Protein Berry Waffles

Are you in the mood for comfort food?

Try my fluffy and uber-moist protein waffles! They are not grainy like some baked goods can be when gluten free. With balanced macro’s, and only four simple ingredients, they are sure to keep you satiated for hours.

Makes 3 large waffles

173 calories | 12 g protein per waffle

What to buy:

2 large bananas, mashed

1/4 cup coconut flour

2 eggs

1 scoop protein powder (any flavor)

Optional: Top with fresh berries or microwave frozen for 90 seconds until syrupy 🥰

What to do:

Simply mix all ingredients together until combined. Spray waffle maker with anti-stick, healthy olive oil or equivalent spray. Cook until browned.

Place on plate and top with berries.

You might also like Cherry Chocolate Almond Protein Pancakes

Healthy Chocolate Avocado Ganache

Chocolate lovers, it’s time to celebrate!

Here’s the most delicious, healthy and guilt-free dessert to ever grace this planet, designed by Golden Door Chefs. It’s so rich and creamy you only need a small amount. Cacao is high in antioxidants, and avocado a healthy fat bursting with Omega-3’s. Do not skimp on the quality of chocolate by substituting with sugary, low cacoa percentage chocolate.

NUTRITION PER TABLESPOON: 60 calories, 1 gram protein, 5 grams carbohydrate, 5 grams fat, 2 grams saturated fat, 0 mg cholesterol, 0 mg sodium, 39 mg potassium, 2 grams sugar, 1 gram dietary fiber


SERVING SIZE: 1 Tablespoon

What to buy:

5 ounces Dark chocolate (60-72%)

1 Avocado, ripe, peeled and cubed

Optional for garnish:

Mint leaves


What to do:

In the top of a double boiler, melt chocolate over medium heat. Do not mix chocolate with water. Let cool slightly. If you do not have a double boiler, add chocolate to a metal bowl placed over a saucepan filled with about 1/3 water and heat water to medium heat. Allow chocolate to melt while stirring occasionally, being careful not to overcook.

In a food processor, blend chocolate with avocado until smooth.

Remove and place in a bowl. Cover and refrigerate at least 1-2 hours.

Remove from refrigerator and with a small melon ball size scoop or large tablespoon, scoop mixture onto serving plate.

Garnish with mint leaves and/or berries. Pictured with berries and dark chocolate peanut butter cup.

Visit ToniJulian.com for more healthy recipes!

Sanitize Your Kitchen Like a Food Boss

Toni’s Healthy Eggplant Parmesan Appetizer Recipe

You’ve been waiting for it; a delicious way to use your extra garden tomatoes and wow your friends and family at your next get together! This deliciously healthy and easy eggplant recipe can be used as an appetizer or entree.  As you may know, I am Italian and love all things from that beautiful Mediterranean country. This recipe combines the sweetness of fresh tomatoes and basil, with eggplant and mozzarella for a healthy, satisfying and versatile dish. I typically will make this as an entree, but recently used smaller, Japanese eggplants and served it as an appetizer. Not surprisingly, my friends absolutely raved and loved that it is also baked instead of fried, but you still get that crunchy texture filled with the delicate flavors of eggplant.


What to buy:

2 cups cherry tomatoes, halved

1/4 red onion, chopped

1 clove garlic, minced

8 ounces mozzarella pearls

2 T extra-virgin olive oil

1/2 cup Parmesano-Reggiano, finely grated

Salt and pepper to taste

1 1/2 pounds eggplant (Japanese for appetizers and Globe for an entree)

2 cups Panko, breadcrumbs or Glutino

2 large eggs, beaten

6 leaves fresh basil, sliced into ribbons


What to do:


  1. Preheat oven to 400 degrees
  2. To make the tomato salad, combine the first five ingredients and set aside for flavors to meld
  3. In a separate dish, combine whisked eggs
  4. In a second dish combine breadcrumbs, salt and pepper
  5. Slice eggplant into 1/2″ thick rounds
  6. Dip in egg mixture, then into breadcrumbs
  7. Place on lightly sprayed, nonstick baking sheet
  8. Sprinkle each eggplant round with grated cheese
  9. Place in single layer and bake in the oven until tender on the inside and lightly golden brown and crunchy on the outside
  10. Allow the eggplant to rest for about 10 more minutes to continue to soften
  11. Place on a platter in a single layer and top with the tomato salad


Visit ToniJulian.com for more healthy recipes!

What You Don’t Know about Shingles Can Hurt You [for Life]

You have probably heard quite a bit of buzz lately about Shingles and the newly formulated vaccine. I woke up this morning and felt so compelled to share my experiences about it that my Sunday morning ritual can wait, because what you don’t know about it can seriously impact your life.

Let me tell you a little story:

For five years I took stewardship of my papa who had Multiple Myeloma. This means I took him to all his doctor appointments and surgeries, helped him manage his finances, business endeavors, his medications and his estate. We spent the bulk of most every day together; we became good friends as well.

One day he said his right arm was really bothering him so I took a look at his hand. He had small raised bumps on his arm and a few on his palm. I had never seen a Shingles outbreak and knew little about it, but being a medical intuit, told him it was the case. Unfortunately, he didn’t believe me. I did some research and learned if he could be put on an anti-viral quickly, it could minimize the symptoms.

He did acquiesce to me taking him to a Dermatologist, and then a second opinion and neither of them confirmed my suspicion. Weeks turned into months and after the damage was done, he was finally diagnosed with Post-Neuralgic Nerve Pain (PNP). This pain was debilitating, it lasted for years, and impacted his life on a daily basis. He had difficulty doing even simple tasks, like writing or brushing his teeth.

The worst to witness was the searing pain in his entire right arm, which lasted until his last breath.

Are you at risk?

Thirteen percent of all people who experience Shingles, will result in Post-Neuralgic Nerve Pain, which can last weeks or years. It may sound like a small risk, until you realize that one in three adults will develop Herpes Zoster in their lifetime. If you have had the Chicken Pox virus, which is 99% of all adults born before 1980, you are at risk!

This information isn’t available to the mainstream patient; you have to dig into the research available to physicians to get the full picture, so I want to advocate for you and make sure you have what you need to be informed. Knowledge equals power, people! The more you know, the better you can advocate for yourself and others around you.

Now, it may sound like I’m making a case for the vaccine, and I’m not. It’s clearly up to you as an individual to determine if you want it; free will, and all that. But I will tell you that I am an advocate of it in spite of what I recently experienced just this last Monday.

This week, I was knocked sideways.

I am over 50, 59 and some change in fact. So, I decided I would get the Shingrix vaccine. You start with one shot and then receive the second one anytime between two and four months later. The first vaccine was relatively simple. It is quite honestly one of the most painful vaccines (as compared to a flu shot for example) but I was fortunate in that I didn’t have any side effects.

The second vaccine, which I learned was newly formulated, was administered this week and knocked me sideways. I experienced severe muscle soreness, lower back aches, fever, headache and chills. I had most common side effects for a couple of days, and also some more serious effects like feeling faint. These side effects occur in about 30% of cases.

If you decide to get the Shingrix shot, allow yourself at least a day or two to recover. We have to realize that these vaccines are designed to provoke an immune response, so our bodies are taxed, working overtime to a perceived viral attack. Treat yourself kindly, get plenty of sleep, drink water and rest.

Here are some facts:

  • You can get Shingles more than once
  • If you have Shingles, you cannot spread it to others, but the virus is contagious and has the ability to cause Chicken Pox to someone who has not had it, or the vaccine before
  • Those who have had Chicken Pox are at higher risk for developing Shingles
  • If you’ve had Zostavax shingles vaccine, you still need the two doses of Shingrix vaccine
  • If you suspect you have the symptoms of Shingles, seek out help immediately so you can be prescribed an anti-viral, such as acyclovir, valacyclovir or famciclovir.

It can impact any nerve pathway in your body. The common locations are:

  • Around your trunk or shoulder area
  • On your face, potentially effecting your eye and may result in vision impairment or loss
  • On your arm

I ask that you seriously weigh the benefits and the risks. To me, the risks of NOT getting it are high. Not only is Shingles excruciatingly painful, and has been likened to childbirth or passing a kidney stone, it can leave lasting effects.

On a bright note, we are blessed to have medical technology on our side. We are blessed to have eradicated many diseases in our country. We are blessed to have many good doctors and care available to us.

As always, I am here for you. Stay healthy!


The ONE healthy appetizer you will want to eat

Avocado Wasabi Stuffed Eggs

At a loss for what to bring to your next party? Healthy appetizer options run slim at most gatherings. It’s no wonder most American’s gain an average of seven pounds between Thanksgiving and New Year’s.

Here’s my latest creation, Avocado Wasabi Stuffed Eggs. It’s a delicious, new spin on the Deviled Eggs of the ’50’s, without mayo. I use fresh avocados, organic eggs and wasabi to give it a kick.


What to buy:

12 Hard boiled organic eggs, shelled (available at Costco)

1 Large avocado, soft

1 T Wasabi paste

1 T Dijon mustard

1/2 Lemon, juiced

Dash salt, to taste

Dash paprika


What to do:

Cut eggs in half, lengthwise

Gently remove yolks and place in small bowl. Add all remaining ingredients except for the paprika. Mix with a fork until smooth.

Spoon the mixture back into the egg white halves with a spoon, or an extra decorative touch, use a small piping bag.  Or, make a small diagonal cut in the corner of a Ziplock bag.

Sprinkle with paprika and serve.


From my heart to yours,


Make it a [Protein] Pancake

Great news for pancake lovers!

Here’s another healthy way to get the protein you need every morning.

Hit this before or after your next workout.


TONI’S Cherry Chocolate Almond Pancake + Waffle Mix

1 Pouch TONI’S Cherry Chocolate Almond Hot Protein Meals

*You can substitute any flavor of TONI’S Protein Meals here

1 cup Whole Wheat Flour or Pamela’s Gluten Free Flour

1 cup Oat Flour (buy or throw some oats in the blender)

2 T Baking Powder

1/2 cup Dried Cherries

1/4 cup Unsweetened Chocolate Chips (Lilly’s or equivalent)

Mix all above ingredients in a bowl. Store in an airtight container for ongoing use.


Combine wet ingredients in a medium size bowl.

  • 1/3 c unsweetened applesauce
  • Âľ cup nonfat milk, almond or rice milk
  • 2 T egg whites

Add 1 cup of TONI’S Pancake Mix  to the wet ingredients and let sit 5 minutes to absorb moisture.

Make pancakes as usual!

Please share this with your friends who LOVE pancakes as much as I do!

From my heart to yours,


Habits to live life at the top of your game

“I KNOW what to do, why don’t I do it?”

An overriding struggle with my clients I encounter almost daily, is people KNOW what to do, they WANT to do it, yet they haven’t found a way to change undermining habits into good habits. Why is that?

Are foods too tempting? Are social pressures too high? Is that glass of wine after work calling your name. Have you waived the white flag of despair and given up on your nutrition, fitness and wellness goals because they seem too hard to achieve?

We often blame situations, other people or emotional turmoil—such as the loss of a job or relationship issues–for why we aren’t making the changes we need to, now! It’s understandable to want to delay, but frankly, there is no better time. There will BE no better time, than the present. Because feeling well, being vibrant and healthy, will equip you to cope with almost anything life can throw your way.

As a fellow human being who has experienced life’s triumphs and challenges– just like you have– I feel compelled so share a big “ah-ha” moment with you. You see, I’ve helped people make sustainable lifestyle changes for over 11 years now. And yes, you can do almost anything for a week or a month, but what makes that healthy habit stick? When they stick, you will be able to live life at the top of your game.

Three easy steps to hit your wellness goals:


Think of one small change you can make that will have the most impact on your well-being. For me, it was to stop drinking wine; it made me feel tired. It worsened my hot flashes and was creating a couple of extra pounds that made me miserable.


Think of a scenario where you were indulging in this habit, and it made you feel badly. This could be that the actual habit made you feel physically poor, that that awefull sugar high after eating a donut. Or emotionally upset, as in angry with yourself for not exerting the will power or decision-making that you know you’re capable of. To use myself as the example, the wine gave me a headache and I was angry that I had decided to stop but then succumbed to the pressures of friends.


Set your mind on your ultimate purpose in life. Then choose. Now you may not want to do this, but I challenge you: give yourself an ultimatum. Do you want to be your best version of yourself, live life at the top of your game? Would you rather continue with a habit that was undermining your ability to serve your higher purpose? Do you want to continue through life doing just okay, or do you want to make the absolute most of it? For me, I chose my purpose. And when I did, keeping my sites on elevating others so they can live to fulfill their purpose, gave me the power of conviction. It took me a week or so to hit an unwavering 100%, but I did it.

I hope this tip does the same for you.

Share this with friends who would like to create healthy habits that stick, and live life at the top of their game!

From my heart to yours,

2018 Toni Julian® is a registered trademark of AABS Nutrition & Fitness. All rights reserved.

How to Stay Healthy While Exploring the World

Your soul loves to explore.

Faraway lands where you can immerse yourself in the food, the people, the culture and the beauty of the landscape. It’s an exciting time to travel to new places, and whether the goal of your trip is for luxury or adventure, you’ll need to integrate a little self-care so you can feel well so you can take full advantage of the experience.

One of the biggest challenges when travelling is that we are out of our routine. At home, we have a daily rhythm that we call our life, and don’t often think too much about all the things we do to keep healthy; like taking vitamins, drinking enough water, making healthy food choices, getting out for a bike ride, walk or hitting the gym.

But when on the road, our lives take a big shift. Suddenly, we’re on a plane, breathing recirculated air for hours, held hostage on a flight eating foods we may not normally choose, ultimately landing in another time zone, sleeping in a different bed, a different climate…you get the point.

Here are a top seven tips to stay healthy when travelling:

Pack healthy food for the flight

Depending upon your destination and the airline, you may either end up with a bag of pretzels or have some meal options. For international flights, the services are better, like when I travelled to New Zealand I was delighted to have a deliciously healthy and well-prepared meal and could choose from several options. However domestic flights, as you may know, are a different beast; many of the meals, when available, are high in fat and sodium so not optimal. I recommend you learn in advance so you can plan ahead.

Find a local grocer

The first thing I do when setting into a new environment is to find the local grocer and stocking up on healthy, easy to assemble foods. Eating out at restaurants several times a day is not only expensive, but you’ll end up eating more calories and have less control over the quality of the food you normally eat. If your hotel room has a refrigerator, or better yet a micro-kitchen or full kitchen, stock it well so you can at least have breakfast there in the mornings so you can start your day in a healthy way. I always bring TONI’S Protein Meals ® for breakfast, or as an anytime meal so that I don’t have to compromise on food quality. Also, if you have the ability, preparing your own dinner is ideal.

Prepare to sleep well

If you are in a different time zone, or even just a different environment, our sleep can certainly suffer. I usually take a hot bath before winding down, shut off all electronics, and read. I also bring Melatonin as if all else fails, which is a natural sleep aid.

Plan to pamper yourself

Allowing a little down time to relax, recuperate and rest is so helpful to stay feeling good. It’s easy to get caught up in the go-go-go of vacations, but equally important is plan for a massage, an hour of reading, or sitting in nature to rejuvenate.

Integrate your routines while you travel

Some self-care routines can be kept up while away. Like bringing your vitamins or stretching in the morning. I love to give myself visual cues, like putting my vitamins next to my toothbrush, or the coffee pot, somewhere where I will see them and be reminded.

Go easy on the alcohol and sweets

We are social beings, and every day on vacation feels like a Saturday! It’s easy to let our healthy habits lapse and overindulge in alcohol, desserts and foods that weigh us down, don’t make us feel well and contribute to weight gain.

Bring exercise bands

Did you know you lose muscle after only four days if you’re not working out? If you don’t have access to a gym, I suggest bringing a double handled exercise band. It’s lightweight, doesn’t take hardly any room in your luggage, and you can use it anywhere. Once I traveled to Italy and was preparing for a figure competition. I had to at least maintain my muscle. I was able to do core, squats and some upper body routines with my one little band. It was a lifesaver.

Whatever you decide, you know what is best for you. May you find great fulfillment and learning in your adventures!

From my heart to yours,