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If I could sit down with the version of myself who was just starting out: hopeful, motivated, and a little scared, these are the three things I’d gently place on the table first. Not as rules. Not as commands. Just as wisdom earned through trial, error, and a whole lot of starting over. Because the truth is, most of us don’t quit because we’re incapable. We quit because we misunderstand what progress actually looks like. Let me explain. 1. Consistency Beats Perfection (Every

Carbohydrates (carbs) store water at a rate of about 3 to 4 grams of water for every 1 gram of carbohydrate stored as glycogen in your muscles and liver, a process crucial for energy. This means a significant amount of water weight can fluctuate with carb intake, causing rapid weight changes when you start or stop low-carb diets, as your body releases or stores this water along with the glycogen.  How It Works: Glycogen Storage: When you eat more carbs than your body immedi

If fad diets worked forever, I wouldn’t be writing this. Like a lot of people, I’ve tried just about every popular approach out there. I’ve done keto. I’ve dabbled in paleo. I’ve experimented with intermittent fasting. At one point, I even tried eating nothing but potatoes for 30 days to “reset my taste buds.” And to be fair, most of these did  work… at first. The scale moved. My clothes fit differently. I felt motivated and hopeful. But eventually, something always happened:

If you’ve ever dipped your toe into the world of weight loss advice, you’ve probably heard this phrase more than once: “You should track your macros.” For some people, that sentence feels helpful and empowering. For others, it feels overwhelming, like a full-time job that comes with a calculator and a side of guilt. Here’s the honest truth: tracking macros can  work. But it’s not magic, it’s not required, and it’s definitely not the only way to reach your goals. Let’s take a

If you’ve ever picked up a box at the grocery store, turned it over, and thought, “Well… that’s a lot of numbers,”  you’re not alone. Food labels can feel overwhelming at first glance. But here’s the good news: you don’t need to understand everything  on the label to make healthier choices. You really just need to know where to look and once you do, it gets much easier. Think of this as something we’d talk about over coffee, not a lesson you have to memorize. Start at the Top

That’s right! Starting a new diet does not  mean you’re sentenced to a life of carrots, celery, and sadness. A healthier way of eating isn’t about punishment or deprivation, it’s about making smart, sustainable changes that you can actually live with long-term. One of the biggest mistakes people make when changing their diet is believing that everything  they enjoy has to disappear overnight. That simply isn’t true. Changing how you eat does not  mean eliminating all the food

If you’ve ever tried to “eat better” and felt like everything suddenly tasted bland or boring, you’re not broken and you’re not alone. What’s really happening is that your taste buds are just used to being shouted at by sugar, salt, and ultra-processed foods. The good news? They calm down pretty quickly once you give them the chance. Think of this less as giving things up and more as giving your palate a reset. One of the easiest ways to start is by gently pulling back on add

Ingredients: 1 cup warm water 1 tablespoon better than beef bouillon 1/2 pound sliced fresh mushrooms 1 large onion chopped 3 garlic cloves, minced 1 boneless beef chuck roast (3 pounds) 1/2 teaspoon pepper 1 tablespoon Worcestershire sauce 1/4 cup butter, cubed 1/3 cup all-purpose flour 1/4 teaspoon salt Directions: In a 5- or 6-qt. slow cooker, whisk water and beef base; add mushroo

Ingredients: 1/2 cup mayonnaise 2 tablespoons sour cream 1 tablespoon lemon juice 1/8 teaspoon salt 1/8 teaspoon pepper 4 cups diced rotisserie chicken 1-1/4 cups red grapes, halved 1/2 cup chopped walnuts 1/2 cup chopped celery 1/4 cup diced sweet onion Lettuce leaves or whole wheat bread slices Directions: In a large bowl, combine the first 5 ingredients above. Add the chicken, grapes, walnuts, celery and, if desired, onion; mix lightly to coat. Serve with lettuce leaves or

Ingredients: 2 pounds pork tenderloin, cut into 1-inch cubes 1 tablespoon olive oil 1 medium onion, chopped 1 garlic clove, minced 4 cups reduced-sodium chicken broth 2 pounds red potatoes, peeled and cubed 1 cup sliced fresh carrots 1 cup sliced celery 2 tablespoons cider vinegar 2 teaspoons sugar 1-1/2 teaspoons dried tarragon 1 teaspoon salt 2 tablespoons all-purpose flour 1/2 cup fat-free milk 1/2 cup sour c

Cooking at home offers significant nutritional benefits over eating out, primarily due to greater control over ingredients, leading to meals lower in calories, sugar, fat, and sodium, while boosting intake of fruits, vegetables, fiber, and quality nutrients, ultimately supporting healthier body weights and overall diet quality, unlike restaurant foods often loaded with hidden unhealthy extras.   Nutritional Advantages of Home Cooking: Ingredient Control: You dictate the amou

Economically, cooking at home almost always beats eating out over a year, saving hundreds to thousands of dollars, as home meals average $4-$5 versus restaurant meals costing $16-$20+, with significant annual savings ranging from $2,000 to over $13,000 depending on frequency and location, though eating out offers convenience and potential time savings that must be weighed against the substantial cost difference and better health control at home.  The Cost Breakdown Home-Cooke

This isn’t a declaration. It’s not a warning label. And it’s definitely not advice. It ’s simply me explaining a personal choice I’ve made, and why it feels right for me . Over the years, I’ve found myself thinking more intentionally about what I put into my body. Not obsessively. Not perfectly. Just with a growing sense of curiosity and responsibility. One of the things that kept coming up for me was diet soda. I don’t hate it. I’m not afraid of it. I’ve enjoyed it plenty.

Ingredients: 1 tbsp avocado or olive oil, divided 3 large eggs, lightly beaten 1/2 tsp garlic powder 3 cups cooked, chilled rice (brown rice is recommended for more fiber) 3 tbsp low-sodium soy sauce or tamari 1/4 cup sliced green onions (scallions), for garnish Sesame seeds Salt and black pepper to taste  Directions: Scramble the eggs Add a half a tablespoon of oil in a large non-stick skillet or non-stick wok over high heat. Add cold rice and begin breaking up the rice and

Ingredients: 6 low cal tortillas (I use La Banderita) 3 frozen hashbrown patties or 24 tater tot rounds 6 eggs 1/4 cup shredded cheese 3 TBS crumbled bacon or bacon bits 2 turkey sausage patties (cut up) Hot Sauce Salsa Directions: Crack eggs into a mixing bowl and whisk vigorously to incorporate a little air into the eggs. Heat a nonstick pan on medium low In your microwave, heat the turkey sausage patties according to the package directions then dice or slice and divide int

Let’s talk about food tracking—honestly, gently, and without the pressure of doing it “perfectly.” If you’ve ever opened a tracking app and thought, “Is this helping me… or stressing me out?”  you’re not alone. Tracking food on a specialized diet can be incredibly helpful, but it’s also not a one-size-fits-all solution—and it was never meant to be a lifelong rulebook. Think of it more like a flashlight, not a spotlight. It’s there to help you see more clearly for a while, not

Quote from Bob in the classic movie, "What about Bob" Making changes to the way you eat can feel overwhelming, especially if you have been told you need to cut back on fat or sodium. It is easy to hear that advice as a list of rules or restrictions. I want to offer something different here. Think of this as a walk we are taking together, one small step at a time, with room for learning, adjustment, and grace along the way. The truth is, lasting change rarely comes from doing

Ingredients: 1/2 Lb. lean ground beef 1/2 Lb. ground pork or ground turkey 1 green bell pepper, chopped 1/2 c. finely chopped onion 1 garlic clove, minced 12 large ripe garden tomatoes 1 Tbl. chili powder, or to taste 2 tsp. ground cumin, or to taste 2 tsp. garlic powder, or to taste 1 tsp. oregano, or to taste 1 Tbl. brown sugar salt and pepper 1 can black beans, drained and rinsed 1 can chili beans, undrained Directions: Brown ground beef and ground pork or turkey in a larg

If you are feeling disappointed in yourself after the holidays, you are not alone. Many people step away from the table feeling uncomfortably full, mentally replaying what they ate, and quietly wondering if they have undone weeks or months of hard work. That sinking feeling can be far heavier than the food itself. But here is the truth that often gets lost in the noise of diet culture and self-criticism: enjoying holiday food does not mean you failed. It means you are human,

Think of breakfast as a small act of kindness you give yourself at the very start of the day. When you choose nourishing foods in the morning, you are doing more than just eating. You are fueling your body and brain, setting your mood, and giving yourself steady energy to move through the day with a little more ease. A balanced breakfast helps wake up your brain by replenishing glucose, its main source of fuel. That means better focus, clearer thinking, and more stable energy