Recipe – Greek Chicken Bowl

  Print Greek Chicken Bowls Nutrition Facts:Calories: 440, Fat: 26g, Carbs: 30g, Protein: 33g Prep Time 10 minutes Cook Time 40 minutes Total Time 50 minutes Servings 2 servings Ingredients 2 Chicken Breasts (skinless) 1-2 tbsp Dried Basil 1 tbsp Oregano 3 cloves Garlic (minced) 1 tbsp Red Wine Vinegar 2 tbsp Extra Virgin Olive Oil 1 Lemon […]

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Progress is NOT a Straight Line

There are two misconceptions about losing weight and eating healthy in the long term that can be mentally challenging to overcome. 1. It is only hard at the beginning 2. Progress is a straight line We usually focus on the start of the healthy eating process. You start with action steps, slowly learn how to […]

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Recipe – Sweet Potato Egg Casserole

  Print Sweet Potato Egg Casserole Has breakfast ever looked so good? Or brunch, even?With Thanksgiving around the corner, a lot of you guys have been requesting easy, make-ahead breakfasts on the healthy side. Well, this Sweet Potato Hash Brown Breakfast Casserole would be it. The first thing that came to my mind was a […]

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Expecting Instant Results? You Are Setting Yourself Up For Failure.

“10 lbs in 2 weeks.” “Drop 3 dress sizes in one month.” “Your dream body instantly.” We have been conditioned to believe that losing weight is a quick process. Drink a tea and instantly have your dream body. While you may not outright believe those ads, in the back of your mind somewhere, you are […]

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Recipe – Apple Pie Protein Shake

  Print Apple Pie Protein Shake Ingredients 1 cup Unsweetened Almond Milk 1/2 Banana (frozen) 1/2 Granny Smith Apple (or 1/2 cup unsweetened applesauce) 1/4 tsp Cinnamon 1 pinch Nutmeg 1 pinch Clove Powder 1 scoop UR Protein (vanilla or chocolate) 1 tsp Raw Honey (optional) Instructions Blend.

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Recipe – Pumpkin Steel Cut Oats

  Print Pumpkin Steel Cut Oats Ingredients 1 cup Steel Cut Oats uncooked 4 cups Water 1/2 cup Almond Milk 1/2 cup 100% Pumpkin Puree 2 tbsp Light Brown Sugar 1 tbsp Pecans for topping 1/2 tsp Salt 1/2 tsp Cinnamon 1 pinch Ground Cloves 1 pinch Ground Allspice 1 pinch Ground Ginger 1 pinch […]

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What is your Mini-Quit when it comes to Nutrition?

With people that are attempting to quit smoking, there is the concept of a mini-quit. Knowing that with smoking, there are various situations that may lead to smoking, a mini-quit is a concept where a person can practice different coping strategies in a given situation in their attempt to quit smoking. These are short experiments […]

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Recipe – Roasted Brussel Sprouts

  Print Roasted Brussel Sprouts Ingredients Brussel Sprouts Olive Oil extra virgin Sea Salt Instructions Preheat oven to 435 degrees. Cut ends off brussel sprouts, then cut each one in half. Coat brussel sprouts with a thin layer of olive oil (we like to use a squeeze bottle). Sprinkle sea salt on top. Roast sprouts […]

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Recipe – Pecan Crusted Chicken

  Print Pecan Crusted Chicken Course Main Course Prep Time 10 minutes Cook Time 45 minutes Total Time 55 minutes Ingredients 2 lbs Chicken Breasts 1/2 cup Spicy Brown Mustard 2 tbsp Honey 1 cup Pecans Instructions Preheat oven to 350 degrees. In a mixing bowl, whisk together honey and mustard. Place pecans in food […]

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Tips for Sticking to Your Health & Wellness Goals

Being healthy is pretty simple, but that doesn’t mean its easy. At every turn, temptations appear. Food companies employ food chemists to engineer delicious processed junk that hijacks our brains’ reward systems, making food that’s addictive on a biochemical level. It takes quite a bit of planning as well as help with accountability to ensure […]

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