Chicken Sausage and Feta Bowl

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Here’s an easy five-ingredient lunch or dinner that’s high in protein and packed with flavor. I buy the microwave baby potatoes at either Walmart or Target. Some Walmart stores also sell pre-washed halved brussels sprouts in the produce section, which is an awesome time … Read More

Egg White Oatmeal

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While cooking egg whites into oatmeal may sound strange, it’s actually pretty good. The egg whites give the oatmeal an easy protein boost, which is awesome. They also add volume and creaminess to the oatmeal, which is also awesome. Another great thing about this … Read More

Where to Find Fiber

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Fiber is awesome. But what is it, and why do we need it? According to the Mayo Clinic, “Dietary fiber, also known as roughage or bulk, includes the parts of plant foods your body can’t digest or absorb.” They also state that a high fiber … Read More

Creamy Chicken Pasta

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I love pasta. It’s inexpensive, delicious, easy to prepare, a cinch to cook ahead of time, and it goes well with a variety of other foods. Let’s face it, though, a small-to-moderate serving of pasta (let’s say somewhere between 30 and 56 grams dry weight, for … Read More

Shrimp Fried Cauliflower Rice

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Here’s a lighter twist on an old favorite. Using cauliflower instead of rice gives this meal a ton of volume without adding a lot of calories. Another option would be to use a portion of rice plus added cauliflower to increase the total volume … Read More

Beef and Broccoli

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Here’s a quick version of beef and broccoli that you can whip up in about 20 minutes. It’s even faster if you cut the beef, whisk together the sauce and cook a pot of rice ahead of time. Beef and Broccoli Makes 3 to 4 servings … Read More

Measuring Food Weight vs. Volume

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It’s easy to underestimate how much you’re eating, even if you track calories and determine portion sizes using measuring cups and spoons. Accordingly, when flexible dieting is the approach that works for an individual, I prefer to use a kitchen scale to quantify portion sizes … Read More

Stop Telling Me to Loosen Up

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For a long time now, I have battled a deep sense of shame about the fact that, while my job entails helping others with their food, I’ve been to an exceptionally dark place with my own relationship to food. I’ve spent years keeping my experiences … Read More

How Many Meals Should You Eat?

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A popular idea you may have heard is that eating smaller, more frequent meals will “stoke your metabolism,” thereby improving your fat loss results. But is it true? Are smaller, more frequent meals better for your metabolism? Would you see better results if you ate … Read More

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