Bill Soucy- Certified Health Coach

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My friend Mecca dropped 70lbs and gained healthy habits for life!!!
05/05/2026

My friend Mecca dropped 70lbs and gained healthy habits for life!!!

Chicken Stuffed with Spinach, Goat Cheese & Pine NutsMakes 4 servingsEach serving provides:1 leaner1 healthy fat1.25 veg...
05/05/2026

Chicken Stuffed with Spinach, Goat Cheese & Pine Nuts

Makes 4 servings
Each serving provides:
1 leaner
1 healthy fat
1.25 vegetable
2 condiments

Ingredients:
5 ounces fresh spinach chopped
½ cup - 2 ounces- of crumbled low-fat goat cheese
2 tsp pine nuts, toasted
1 tsp fresh thyme, minced
2 tsp fresh lemon juice
2 garlic cloves, minced
4 (8 ounces) skinless, boneless, chicken breast halves
¼ tsp salt
¼ tsp freshly ground black pepper
4 tsp olive oil
½ cup fat-free, low-sodium chicken broth

Directions:
Preheat the oven to 350 F.
Heat a large nonstick ovenproof skillet over medium-high heat. Add spinach to pan; cook 1 minute or until spinach wilts, tossing constantly. Place spinach in a colander, press until barely moist. Wipe the pan clean.
Combine spinach, cheese, nuts, thyme, lemon juice, and garlic. Cut a horizontal slit through the thickest portion of each chicken breast half to form a pocket. Stuff 3 tablespoons filling into each pocket. Seal with wooden picks. Sprinkle chicken with salt and pepper.
Heat oil in the pan over medium-high heat. Add chicken, cook 3 minutes on each side or until brown. Add broth, and cover pan, place pan in the oven. Bake at 350 for 15 minutes or until done

Consistency is a powerful tool!
05/05/2026

Consistency is a powerful tool!

Let’s hear it for Tacia, who lost 53 pounds in 4 1/2 months! She embraced program and is loving the results!!
05/04/2026

Let’s hear it for Tacia, who lost 53 pounds in 4 1/2 months! She embraced program and is loving the results!!

Buffalo Cauliflower with Blue Cheese DipIngredients:For the buffalo cauliflower:* 3 1/2 cups (12.32 oz) cauliflower flor...
05/04/2026

Buffalo Cauliflower with Blue Cheese Dip

Ingredients:

For the buffalo cauliflower:
* 3 1/2 cups (12.32 oz) cauliflower florets (7 greens)
* 4 tsp olive oil (4 healthy fats)
* 1/4 teaspoon kosher salt (1 condiments)

For the buffalo sauce:
* 1 garlic clove (1 condiment)
* ¼ cup Frank’s hot sauce (4 condiments)

For the blue cheese sauce:
* 12 oz non-fat greek yogurt (1 leanest)
* 4 tbsp blue cheese crumbles (4 condiments)
* 1/4 teaspoon kosher salt (1 condiment)
* 1/4 teaspoon garlic powder (1/2 condiment)
* 1/4 teaspoon ground pepper (1/2 condiment)
* 1/2 cup (1.78 oz) Celery (1 green)

Directions:
Preheat the oven to 450°F.
Clean and chop the cauliflower into large florets (for easy dipping). In a bowl, combine the cauliflower with the olive oil and kosher salt. Spread the cauliflower on a baking sheet and bake for 30 to 35 minutes or until browned, turning once, until slightly blackened.
When the cauliflower is almost done, make the buffalo sauce: Finely mince the garlic. In a small saucepan, Add the garlic, then stir in the hot sauce and stir until combined, about 1 minute.
If using, make the blue cheese dip: In a small bowl, combine the yogurt, blue cheese crumbles, garlic powder, kosher salt (or to taste), and fresh ground pepper.
When the cauliflower is done, remove from the oven and mix with the desired amount of buffalo sauce (to taste). Serve with blue cheese dip and celery sticks.

Makes 4 servings w/
1/4 leanest
2 greens
3 condiments
1 healthy fat

Truth!
05/04/2026

Truth!

Leila is so spot on!"I’ve been active most of my adult life but as I got older and heavier I discovered that exercise is...
05/03/2026

Leila is so spot on!

"I’ve been active most of my adult life but as I got older and heavier I discovered that exercise is NOT the answer to weight loss. It wasn’t until I discovered the right nutrition plan that I was able to not only lose 20 lbs and I also learned the tools to keep it off! I love this program!"

MeatloafINGREDIENTS:1 and 1/2 tsp Onion Powder4 Garlic Cloves minced1/2 Teaspoons Salt1 Teaspoon Black Pepper1 and 1/2 T...
05/03/2026

Meatloaf

INGREDIENTS:
1 and 1/2 tsp Onion Powder
4 Garlic Cloves minced
1/2 Teaspoons Salt
1 Teaspoon Black Pepper
1 and 1/2 Teaspoons Worcestershire sauce
2 Lb Extra Lean Ground beef
3 Tbsp egg whites
1 Cup Mozzarella
Topping:
4 Tablespoons Reduced Sugar Ketchup

DIRECTIONS:
Combine the ground beef, egg whites, mozzarella, Worcestershire, pepper, salt, garlic and onion powder.

Form meatloaf on prepared baking sheet by forming a 5” wide loaf with your hands

Brush the ketchup over the top and bake in the oven for 45 mins - 1 hr at 350, or until a meat thermometer inserted into the center reads 155F.

**if you like to air fry try it!! 390 for 25 minutes**

Allow the meatloaf to cool 15 minutes before cleaning up edges and transferring it to a serving plate. Serve with 3 servings of your favorite veggies

6 servings
per person:
1 Lean
3 greens
3 condiments

Enjoy

Get outside your comfort zones!
05/03/2026

Get outside your comfort zones!

PORTOBELLO PIZZAMakes 4 servingsPer serving¼ protein serving2 vegetables2 ½ condiments4 Portobello mushroom caps – total...
05/02/2026

PORTOBELLO PIZZA

Makes 4 servings
Per serving
¼ protein serving
2 vegetables
2 ½ condiments

4 Portobello mushroom caps – total weight ¾ pound
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper, divided
1 cup part-skim ricotta cheese
1 cup finely chopped fresh spinach
1/2 cup finely shredded Parmesan cheese, divided
1/2 teaspoon Italian seasoning
3/4 cup marinara sauce

Preparation 1. Preheat oven to 450 °F. Coat a rimmed baking sheet with cooking spray. 2. Place mushroom caps, gill-side up, on the prepared pan. Sprinkle with salt and 1/8 teaspoon pepper. Roast until tender, 20 to 25 minutes. 3. Meanwhile, mash ricotta, spinach, 1/4 cup Parmesan, Italian seasoning and the remaining 1/8 teaspoon pepper in a medium bowl. Place marinara sauce in a small bowl, cover and microwave on High until hot, 30 seconds to 1 1/2 minutes. 4. When the mushrooms are tender, carefully drain caps. Return the caps to the pan gill-side up. Spread 1 tablespoon marinara into each cap; cover the remaining sauce to keep warm. Mound a generous 1/3 cup ricotta filling into each cap and sprinkle with the remaining 1/4 cup Parmesan. Bake until hot, about 10 minutes. Serve with the remaining marinara sauce

Such a great reminder. Hang in there!
05/02/2026

Such a great reminder. Hang in there!

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Reisterstown, MD

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