Weight-loss challenges can be frustrating because healthy fat-loss is more of a marathon than a sprint. Some challenges can promote poor habits around crash dieting and intense caloric restriction. On a positive note, a challenge with a deadline can be the spark or jumpstart that is needed for long-term motivation. […]

Top tips from a successful group fat-loss challenge


UPGRADED CHICKEN NUGGETS  Meal-prep friendly 20 mins – serves 2-4 GLUTEN-FREE I love the challenge of upgrading the meals I loved as a kid and that my friends and I love as big-kids. I consider an upgrade something that with ingredients that helps your body create an environment that promotes […]

Upgraded Nuggets with Sweet & Spicy Papaya Sauce


Do you trust your gut? As a nutritionist, I find that 70% of my clients have digestive issues or chronic discomfort. Digestive issues drain your energy, mood, and willpower. You can eat all of the health food in the world, but if your digestion is not up to par, much of it […]

You are what you digest



5 simple ingredients, 5 minutes, vegan and gluten free protein bars. Get the delicious and nutritious recipe from the video below.   Ingredients 2 Pitted Dates 1/4 Cup Water or Tea 1 Cup Gluten-free oats 2 Scoops Protein powder (vanilla plant protein) 2 Tbsp Chia Seeds (or hemp seeds) 2 Tbsp […]

DIY Protein Bars


This is not about low-carb. This is about improving your relationship with food and health. I eat more than 40% of my calories from fat almost every day and have visible abs every day of the year… More importantly, my bloodwork shows that I’m healthy. I also eat food that […]

Fat makes you fat like blueberries make you blue


I want to make you LESS picky. How do we make “healthy” taste good? This comes from a former picky kid who convinced his mom that he was allergic to vegetables. Is it all in your head?  We don’t actually start our lives feeling that way. Rather, as we grow […]

Train your taste buds to crave HEALTHY



We eat for pleasure, comfort, interest, and meaning! A by-product of eating quality food should improve human performance, immune defense and support life-long energy. You can still eat great food that nourishes your body AND taste-buds.   ENTER FLAVOR WITH BENEFITS. When I create a juice or a milk or […]

Top Resources for shifting from sugar-burning to fat-burning


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At first impression, this might seem like a high maintenance recipe. Nope. Super easy and you can swap out whatever tickles your fancy. After unpacking, I found a compact waffle griddle (below)… After the blowing the dust off, I was on a creative mission to feed my craving of something sweet. […]

Plant Based Protein Waffles


14 Healing Spices Spices add more than flavor. They can do things like sooth your belly, stimulate circulation, or even help regulate your blood sugar. But how do you use them and how many do you really need?   1.  Anise / Fennel
 Two different seeds but similar in taste and […]

Spice up your health – 14 Spices that Heal



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It’s like a peanut butter and banana sandwich made out of pancakes with a delicious filling. Super simple way to have some fun with your food. These are the kind of meals that make it exciting to cook. “Protein Pancakes” take minutes to make and taste just as good wrapped […]

Almond Butter & Banana Stuffed Pancakes