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Burnette Health, Longmont, CO (2026)

10/05/2026

Mexican Style Eggs

Makes 1 serving
Per serving:
1 Leaner
3 Green
1 Healthy Fat
2 Condiments

Ingredients:
• 2 whole eggs
• 4 egg whites
• Cooking spray
• 1 tsp canola oil
• ½ cup finely chopped scallions
• ¼ cup finely chopped jalapeño pepper
• ½ cup finely diced tomato
• ¼ cup finely diced zucchini
• ¼ tsp salt
• ½ tsp pepper

Directions:
1. Whisk the eggs and egg whites in a bowl and set aside.

2. Heat a non-stick skillet over medium heat and lightly grease with cooking spray, then add oil.

3. Add the scallions and jalapeño peppers and cook for 2 minutes, or until soft and translucent.

4. Add the diced tomato and zucchini and cook until soft, 1 to 2 minutes.

5. Add the egg mixture and gently scramble to distribute the vegetables.

6. Reduce heat and continue to gently scramble until cooked through.

7. Season with salt and pepper. Turn off the heat and serve.

09/28/2026

Chipotle Chicken Burrito Bowl

Makes 4 servings
Per serving:
1 Leaner
3 Green
3 Condiments
1 Healthy Fats

Ingredients:
1 tbsp chopped chipotle pepper in adobo (or 1 tsp chipotle powder)
1 ½ tsp vegetable oil, divided
1 tsp ground cumin
1 tsp dried oregano
1 tsp garlic powder
½ tsp smoked paprika
¼ tsp onion powder
¼ tsp salt
1 ½ lbs chicken breast or tenderloins
4 cups cauliflower rice
2 tablespoons chopped cilantro
1 tbsp lime juice
1 cup sliced red & green peppers
Cooking spray
1 cup shredded romaine lettuce
½ cup chopped tomatoes
½ cup reduced-fat shredded Monterey Jack
4 tbsp guacamole
4 lime wedges

Directions:
1. Marinate: Mix chipotle, oil, cumin, oregano, garlic powder, paprika, onion powder, and salt in a bowl or bag. Add chicken, coat well, and marinate for 15 minutes (or overnight).

2. Rice: Cook cauliflower rice per package instructions. Stir in cilantro and lime juice; set aside.

3. Peppers: Heat a large non-stick skillet over medium-high heat and coat with cooking spray. Sauté peppers for 5 minutes until tender and charred; set aside.

4. Chicken: In the same skillet, cook chicken for 15 minutes until the internal temperature hits 165°F, turning frequently to avoid burning spices. Rest for a few minutes, then cube.

5. Assemble: For each bowl, layer 1 cup cauliflower rice, 4 oz chicken, ¼ cup peppers, ¼ cup romaine, 2 tbsp tomatoes, and 2 tbsp Monterey Jack. Top with 1 tbsp guacamole and a lime wedge. Repeat for all 4 servings.

09/27/2026

I need someone to explain this to me. 😂

“I only want REAL food. I don’t put processed things in my body.”

Okay.

But there are 15 supplements on the counter.
Protein powder in the smoothie.
Collagen in the coffee.
W**e on Friday.
Cookies out of a wrapper Saturday.

And somehow a nutritionally formulated food is where we draw the line because it’s…processed?

Guys. 😂

A supplement is processed. Protein powder is processed. Vitamins are processed. W**e is HIGHLY processed.

And BTW I use supplements. I eat packaged foods. I also eat plenty of whole foods. I have a massive garden with my husband that we eat out of DAILY. We might get more veggies in a day than the average American.

My issue isn’t processing.

My issue is pretending “processed” automatically means unhealthy and “natural” automatically means healthy.

Those words tell us almost nothing about whether something supports our protein needs, blood sugar, muscle, body composition, micronutrients or overall health.

I’d rather ask:

What is this food actually DOING for my body?

Because nutritional literacy is a hell of a lot more useful than nutritional superiority. 😉

09/26/2026

A couple weeks ago, Adam and I stood on a stage in Vancouver and talked about something I think we get VERY wrong in health:

We assume we know who needs our help.

We look at someone and think, They don’t need to lose weight.
They’re already athletic.
They’re on a GLP-1, so they’ve got it handled.

But when we assume, we make someone else’s health about our perception instead of THEIR goals.

We’ve partnered with people needing to lose 200 pounds and people wanting to lose ZERO.

Athletes wanting to cut body fat while retaining muscle. People working on blood sugar, visceral fat, fatty liver risk, strength, energy and metabolic health.

And increasingly, people using GLP-1 medications.

Some have plateaued which is very common at 5 to 6 mos.
Some are concerned about losing muscle along with weight.
Some want help getting enough protein, fiber and nutrition when their appetite is low.
Some want structure and accountability alongside their medication.
Some want to build sustainable eating habits for the future if they and their prescriber decide to reduce or discontinue medication.

GLP-1s and nutrition coaching don’t have to be competing approaches. For some people, they can be complementary tools within a larger health plan. 50% of our clients are on a GLP1 partnered with us.

And some of the people we help don’t need weight loss AT ALL.

That’s the point.

I’m over here making ridiculously good snacks from foods people assume are “diet food,” when I use them for protein, fiber, blood-sugar stability, structure and fuel.

And because they taste DAMN delicious. 😂

Health doesn’t have a look. And neither does someone who could benefit from support.

Never assume. Never judge. Get curious.

Because this is about so much more than making someone smaller. ❤️

09/21/2026

October 5.

That’s the date. 👀

Our next 21-day Reset starts then and this one is going to be different.

If you’ve been wanting more than just “lose the weight”…

If you want experienced coaches who can help teach you what happens after the weight loss…

If you want to better understand muscle, maintenance, metabolic flexibility, fueling, and how to build a body that can actually sustain your results while also learning about mindset and keeping your meals fun…

This is the Reset for you.

Three focused weeks to create structure before the holidays while also learning how to support your metabolism beyond the scale.

We’re talking:

Protein.
Fat loss.
Muscle retention.
Visceral fat.
Strength.
Metabolic flexibility.
Maintenance.
Mindset.
Fun fuelings.
And how to build PAST weight loss instead of living forever in diet mode.

Because losing weight is only one chapter.

Learning how to maintain it, fuel appropriately, build muscle, and improve metabolic health is where the long game begins.

Orders need time to arrive, so conversations start now.

If October has been sitting in the back of your mind as your “I need to get my s**t together” month 😂 this is your sign.

Message me OCTOBER and I’ll send you the details.

What could change by late October if you started October 5?

09/17/2026

This picture means more to me than anyone probably realizes. ❤️

Standing in Times Square with Dr. Wayne Scott Andersen, with MY FACE plastered across an advertisement behind us, felt incredibly full circle.

I love this man. And I trust his expertise immensely.

Dr. Andersen is our program co-founder, a board-certified critical care physician, and published author, but my relationship with him goes far beyond those titles.

He has the heart 💙 of a teddy bear 🧸.

His wife was a CRNA, which has always hit close to home for me. But Dr. A also became my 1 on 1 partner through a personal-growth program with Helen Irwin that helped me understand something about myself: my ability to tell my story, connect with people, and see possibilities for their future ARE strengths. I didn’t need to change those parts of me. I needed to lean into them.

And years ago, before we ever called it Refine, he was the first person who taught me how I could actually eat LONG TERM.

If you’ve followed me for years, you probably remember me talking about this process four years ago.

He taught me that eating frequently was not something I needed to fear which, THANK GOD, because I freaking love to eat. 😂

He taught me how to bring carbohydrates BACK into my life instead of believing I needed to live on some extreme diet, keto forever, or fasting my way through life.

I don’t want that life.

I want a body that can USE carbs. I want metabolic flexibility. I want strength, muscle, health and a way of eating I can actually live with.

And in a world absolutely drowning in nutrition noise and opinions, those lessons have mattered tremendously to me.

Tonight, you get to hear directly from Dr. A about metabolic health, hormones, menopause-related weight gain, metabolic markers, and what maintaining your results actually looks like.

And THAT conversation matters to me.

Thank you, Dr. A, for what you’ve taught me about health and for what you’ve helped me recognize in myself. ❤️

Comment CALL or message me privately and I’ll send you the details for tonight.

09/16/2026

🎃 WAIT… PUMPKIN CHEESECAKE ON 5&1?! 🤯 I am not even lying, ya’ll!!

And this is NOT one of those “healthy desserts” that tastes like sadness. 😂

Creamy. Pumpkin-y. Cheesecake-y. AND it fits the plan. 🙌🏼

Who wants the recipe?! Drop a 🎃 below and I’ll send it to you! 👇🏼

09/16/2026

Apparently because my health coaching business happens to operate within an MLM structure, that’s supposed to somehow negate the work I do.

Cool.

Except the business model doesn’t change the person sitting across from me asking for help.

It doesn’t change the hours I spend supporting clients, answering questions, helping them build better habits, celebrating their wins, or talking them through the days they want to quit.

It doesn’t change the education I’ve pursued, the 20+ years I’ve spent in healthcare, or the fact that I actually give a s**t about the people I work with.

You can dislike MLMs. Truly. You’re allowed.

But a business structure doesn’t determine someone’s integrity, work ethic, knowledge, or ability to positively impact another human being.

There are phenomenal and s**tty people in EVERY profession and EVERY business model.

I’m not interested in convincing everyone to like how I earn money.

I’m interested in doing meaningful work, helping people improve their health, building something I’m proud of, and going to bed knowing I showed up for people.

Call it whatever you want.

I call it helping people.

And I’m pretty damn proud of that and I’m pretty damn proud of these two. ❤️

09/15/2026

Jalapeno Chicken Burrito

Makes 1 serving
Per serving:

1 Leaner
1 Healthy Fat
3 Green
3 Condiments

Ingredients:
½ cup finely chopped jalapeño pepper, divided
½ cup shredded part-skim mozzarella
½ cup thinly sliced green onion
½ cup diced Roma tomatoes
1 tsp olive oil
¼ tsp salt
¼ tsp ground black pepper
3 oz. cooked, shredded chicken breast

Directions:
1. In a small bowl, mix half of the jalapeño pepper with the cheese.

2. On a sheet pan lined with parchment paper, spread the jalapeño cheese mixture into a 6 to 7-inch circle.

3. Turn on the broiler in an oven or toaster oven.

4. Broil until crisp for about 5 to 6 minutes, then carefully flip the tortilla and broil for another 2 to 3 minutes until lightly browned and crisp.

5. To make the burrito stuffing: in a small nonstick skillet, heat the olive oil to medium heat and add the green onion. Cook until soft, reduce the heat, and add the tomatoes, the rest of the jalapeño peppers, salt, and pepper. Cook until soft, then stir in the shredded chicken.

6. Fill your cheese tortilla with the chicken mixture and wrap like a burrito. Enjoy warm.

09/09/2026

Firecracker Shrimp and Broccoli

Makes 2 servings
Per serving:

1 Leanest
2 Healthy Fats
3 Green
3 Condiments

Ingredients:
1½ tsp sweet & sour sauce
2 tsp lime juice
1 tsp Sriracha sauce
1 tbsp soy sauce
3 ½ tsp extra virgin olive oil, divided
2 ½ cups broccoli florets
1 lb. peeled and deveined raw shrimp
1 ½ tsp toasted sesame seeds
2 scallions, thinly sliced on the bias

Directions:
1. Stir together the sweet & sour sauce, lime juice, Sriracha, and soy sauce in a small bowl.

2. Heat 2 teaspoons of oil on medium-high heat in a large, nonstick sauté pan.

3. Add the broccoli and sauté until they become bright green and slightly soft, about 3 to 4 minutes. Remove the broccoli from the pan and keep warm.

4. Blot the shrimp dry with paper towels.

5. Heat the remaining 1 ½ teaspoons of oil in a large sauté pan over high heat.

6. Add the shrimp and cook until shrimp are opaque, about 3 to 4 minutes. Remove the shrimp and keep warm.

7. Add the sauce mixture to the pan and heat until boiling.

8. Return the broccoli and shrimp to the pan and toss to coat with the sauce.

9. Serve ½ of the broccoli and ½ of the shrimp per portion, garnished evenly with sesame seeds and scallions.

Burnette Health

10/05/2026

09/28/2026

09/27/2026

09/26/2026

09/21/2026

09/17/2026

09/16/2026

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09/15/2026

09/09/2026

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