Looking for a Chicken Tender that your entire family will love and you can feel good about serving?

Even though I choose to not eat animal protein everyday, I do not want to promote any type of restriction when it comes to food and children.    What I do believe is this:

Being too restrictive and too obsessed over every morsel of food you put in mouth can be destructive long term.  I try to take a common sense approach to everything I do. When it comes to raising children, I learned a long time ago to NEVER judge how anybody else chooses to do that.  That said, I make sure my children have access to a variety of fruit, vegetables, unprocessed grains, healthy fats, organic, hormone and antibiotic free animal protein.  I try to limit the amount of refined sugars my kids eat along with fried foods and dairy products.  But hey, they are kids and they love all sorts of candy, chips, ice cream and junk food alike.  Whatever!  I just don’t make it a staple in their diets.

Anyway, I like me some chicken from time to time and I especially like when its coated in crispy deliciousness.  Yes PLEASE!  So I have created a recipe that substitutes bread crumb with a combo of almond flour and coconut flour.  It is easy to make and literally every time I make it, the kids and Shawn love it.  They dip it in Barbeque sauce, ketchup, ranch, etc.  I make them eat some broccoli or green beans and serve a little quinoa with it also.  I like mine atop a spinach salad with walnuts, grapes, cuc’s, tomatoes and a nice sherry vinaigrette.

Recipe  goes like this:


1 1/2 pounds chicken (preferably organic, antibiotic and hormone free)
1/3 cup coconut flour
2 eggs (local and free roaming)
1 tablespoon cashew milk (or other non-dairy milk)
1 cup almond flour
1/2 teaspoon salt
1/4 teaspoon pepper
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon cayenne (optional)

Preheat oven to 425° and line a sheet tray with parchment paper. Set aside.
Get out 3 shallow, flat-bottomed dishes. This will be your breading station.
Put the coconut flour in the first bowl.
Crack the eggs in the second bowl and add the cashew milk. Whisk until combined.
Place the almond flour, salt, pepper, garlic, onion, and cayenne in the third bowl. Mix until all the seasonings are well incorporated.

chicken tender 1
Taking one strip at a time, dip it in the coconut flour and make sure it is fully coated. Then dip it in the egg mixture and let any extra drip off. Them dip it in the almond flour mixture and make sure it’s fully coated with no wet spots showing.
Place it on the sheet tray and repeat with remaining tenders.

chicken tender 2
Spray with pure olive or coconut oil if you have it. This will help them brown.
Bake for 10 minutes, then flip them over and bake for 5 more minutes.
OPTIONAL: turn the oven to 500° and bake for an additional 5 minutes to brown the outside.

chicken tender final product

You can double this recipe and freeze these little guys for a day you are short on time!

I have found that you really can play with the ingredients, don’t be afraid to use different spices.  For instance, a chipotle chili powder and little cumin can change the flavor profile completely.  Cooking is just experimenting with flavor.  My recipes are loose interpretations of flavors I have experienced over my years in a restaurant kitchen, a health conscious mom and lover of ALL THE FOOD!!


Enjoy !  Now get out there and move your a**!!







In The Wake of New Year’s Resolutions, don’t be one of these!!

I do it.  You do it.  Even if we don’t want to admit it, it’s there.  I don’t even want to write or talk about it, and that’s how I know I need to. The resolutions that are lost after a few short weeks.  The promises we made to ourselves, that this year will be different.  As a fitness studio owner every year I get to experience your favorite gym meme’s that circulate that internet.  You know the one’s…new years gym meme

gym meme 2

Before you get all offended, I have to say first, that I applaud the people ready to get back at it or anybody just beginning in their quest for better health.  It is not easy to step out of your comfort zone, to try something new and to face the judgement that you may feel, real or imagined.   However we do need to talk about how to be realistic!!    So here are the real Questions…What the fuck are you actually seeking?  How many fucks are you willing to sacrifice to achieve it? If you haven’t asked yourself those two questions, you simply do not understand that changing lifelong habits is quite an undertaking and that takes careful consideration, planning, check points, and a shit ton of grit.

tone up meme

Don’t get caught up in the game you play every year.  Here is the formula to kick the piss out of resolutions and to actually start achieving what you set out to do year after year.

NUMERO 1.   BE Realistic AF.

Stop looking at your Instagram feed thinking that it’s reality!  It’s not.  These are captured moments in peoples lives that want to tell you a story.  Period.  Mine included.  If you think you’ll be happy once you reach your ideal body fat  and have all the abs and ass you want, and that all your problems will disappear, the Kardashian sisters will be cashing in on your stupidity once again.  Keep it smart and simple.

Numero dos.  Write down clear, specific, short and long term  goals.

This is when you can make some real progress.  The more specific the goal, the more likely you can visualize it and achieve it.  Breaking up long term goals into shorter ones will allow small victories to keep you charged and moving forward. Celebrate small victories.  That doesn’t mean you have to have an office party each time you take a pass on the shit food your co-workers tote in to share.  Instead, let people around you know  what you having cooking up for the New Year. That’s actually NEVER worked for me.  It usually went like this… baby diet meme

Numero 3.  Write down exactly what you need to daily, monthly and yearly to keep you on your path.

Carve out the logistics and anticipate obstacles in order to keep you fresh and moving forward.   What are the potential obstacles that could get in your way?  How can you navigate around them?  Don’t be naive and think that just because you have a plan, you’ll be successful in keeping the plan in place.  Do your goals cost money?  What are you willing to give up in order to prioritize your goals? Can you see the bigger picture even when it’s hard and nothing is going your way?  That, my friends is the grit it takes to make dreams realities.  It’s all the work you do that nobody sees, cares about or makes a difference to anybody but YOU!  That is why you Must be specific and be ready for anything that life will surely throw at you!

Numero Finalmente: Stop Dicking around and DO IT!!

Pretty simple.  Head down, grind it out and watch what happens.

Make this year your bitch, find a greater purpose than washboard abs, don’t take yourself too seriously and learn to smile through the process.



The Nut Milk Evolution Taking 2018 by Storm and why you should care!

Non-dairy yogurts made with almonds, cashews, or coconut are about to be everywhere.

It seems like everyday there is another food trend that hits the market with genius marketing, exhilarating claims and a shiny price tag to boot.  The dairy industry has taken some heat in past years while new scientific evidence suggests that dairy is one of the major causes of inflammation in our bodies. We have been become a lactose tolerant society searching for alternative “products” that give us the comfort we seek, like enjoying a bowl of cereal, our coffee, smoothies, cheese, yogurt, pizza and the billion other things we throw dairy on.  We cook it, culture it, eat it, drink it, age it and always find new ways to make our obsession with dairy new again.

Just the nut milk yogurt industry alone is estimated to reach 35 billion dollars by the year 2020.  You know I love to blame the millennials for everything so maybe we can pin this on them too!  Seriously tho, the millennials are onto something here.  They spend money on the best technology,  one of a kind experiences and great food.  They are generally more health conscious, they do their research and they are willing to pay the price tag that alternative products boast.  I only wish I knew the benefits of eating a plant based diet when I was trying to figure it all out.

If you want to read more on plant based eating, the research that has been conducted over the last 30 years and how to take baby steps to add more plants into your daily routine I highly suggest reading The China Study, by Dr. Colin Campbell from Cornell University.  It will blow your mind and change your life. Well, it did for me!   Now, this doesn’t mean I joined PETA and am spray painting fur coats and things.  I still eat meat here and there, I just make sure that I eat a wide variety of plants at every meal and keep my animal protein to a minimum.  More on that later…

Let’s face it, nut milk products are finally more accessible, they taste better than they did a few years back, they range in price and they have all the good bacteria in them to help build great gut health, so what’s not to love?  I love them all.  I go between two nut yogurts all the time… In addition to yogurt, these Brands also sell nut cheese, milk, ricotta, soft cheeses etc.

With change in the dairy air, we as a society are responsible for the changes we see in the markets.  We must choose for ourselves how we want to leave the world for our children, how we want to feel while on this earth and realize the importance of the connection between our behaviors and the impact on our future and environment.  The stage has been set and now is the time to start exploring more options.  We do not have to ingest food that has been ridden with hormones, antibiotics, GMO feed etc.   Let’s start thinking more about the quality of food and less about the price tag.  The price will go down if it becomes the norm.  In fact, General Mills has just invested $18 million in the Kite Hill Brand of alternative nut milk products.  If that doesn’t tell you something, then maybe you need to wake up! Big Brands investing in smaller brands is good for the consumer so let’s get out there and support!  Your gut will thank me later!! xo


forager yogurt.jpg
coconut milk yogurt
I always look for unsweetened, no flavor to keep any added sugar at bay.

ripple yogurt

kite hill
Thanks to the $18 Million investment from General Mills, I’d say Kite Hill is only just beginning to bring us the best in alternative nut “milk” porducts. BOOM!!!


Life of G at 43 First Blog Entry

Welcome to the Life of G at 43 blog.  If you found me, that means something about my life, experiences, fails and triumphs have resonated somewhere in you OR you may have been scrolling through our giant web and stumbled upon it coincidentally.  Either way, I am developing this blog as a platform to share all aspects of my life, the way I live it, the way I see, the way feel it, and all the ways I want it to be better.  My full name is Gina Tralongo and I am 43 years old, an entrepreneur, fitness and food junkie, travel obsessed, gym owner, experience seeker, f-bombing enthusiast, and forever seeking to break old habits to develop anew.   I live in Upstate NY with my rockstar fiancee where we own and operate a fitness center devoted to delivering kick ass workouts, intelligent whole food nutrition coaching, and offering fully integrated retreats all over the Globe. We have two amazing children, Johnny age 12 and Riley age 5, who have helped us realize the importance of play, living in the present and experiencing life surrounded by love and forgiveness.

The life I live today is completely different than the life I was living, 10 and 20 years ago.  I am finally brave enough to be vulnerable with the world, to be open minded enough for criticism and not allowing that to break me, to be willing to make mistakes over and over again, to celebrate small victories and feel good about it. While I don’t want to focus on a number, 43 will be my best year yet!  Some days I have a clear vision of what tomorrow looks like and some days it’s a blurry haze.  No matter the day, I know I decide my future.

ginadowndogThanks for taking this journey with me, life is that much sweeter when you can share all your loves and lows with the World!   Share away and never look back.

Live beautifully, No regrets



Plant Based Nutrition has helped me get re-focused on how I want to live and age.

bali house

Exploring new locations and sharing that experience with others fills my heart with pure joy.

group stretch

Sharing my love for fitness with clients in my own space is a dream come true.

Gina Shawn Relazing boat

Shawn keeps pulling me back to all the things that matter….like rest and relaxation



family riley dance

As do these little cuties…