Latest articles
Metabolic Flexibility Explained (Minnesota-Style): How Visceral Fat Impacts Metabolic Health
Metabolic flexibility is how well your body switches between fuel sources—carbs and fat—and plays a…
Strength vs. Cardio: What’s Better?
In today’s culture, we’re encouraged to choose a side. This kind of polarization has moved…
Revenge Bedtime Procrastination: Why You Sabotage Your Sleep + 3 Tips to Stop
How often do you find yourself staying up later than you want to? Perhaps it’s…
Weighted Vest vs Rucksack: Which Is Better for Walking with Weight?
If you’re ready to level up your walks with weight, I’m excited to help you…
Keep Weight Off By Wearing Weight? This Study Says Yes
Losing weight is one thing. Keeping it off is another challenge entirely. Most of us…
Homemade Spicy Mayo (gluten-free)
This spicy mayo is gluten-free, keto-friendly, and ridiculously simple—made with just two ingredients: Avocado oil…
Hidden Veggie Meatloaf (gluten-free)
This gluten-free, dairy-free Hidden Veggie Meatloaf is packed with protein and perfect for meal prep!…
Cottage Cheese Alfredo Sauce
One of my favorite pastimes is recreating classic comfort food into high-protein, blood sugar-friendly dishes….
Protein Zucchini Cake Recipe
This zucchini cake is high in protein and low in calories—just 225 calories and 15…
GLP-1 Diet Plan: How to Lose Weight Without Losing Muscle
As GLP-1 weight loss medications like Wegovy, Ozempic, Mounjaro, and Zepbound surge in popularity, one…
How To Restart Weight Loss After Gastric Sleeve Surgery
If you’re wrestling with a weight loss stall or weight gain after bariatric surgery, you’re…
Chicken Cottage Cheese Enchilada Casserole
Say hello to your new family favorite recipe – Cottage Cheese Chicken Enchilada Casserole! One…
High-Protein Chickpea Pasta Salad
Pasta salad is a summertime staple, and if you’re on the hunt for a healthier…
Rucking for Women: How to Level Up Your Walks, Build Strength, and Boost Confidence
Do you love walking but feel like it’s not enough? Or maybe you want to…
Get Outside for a Healthy Inside
A healthy outside starts from the inside – or is it the other way around?…
Recipes
30-Minute Low Sodium Chili Recipe
Tis the season for soups, stews, and my favorite, chili! This hearty, low sodium chili…
Protein Zucchini Cake Recipe
This zucchini cake is high in protein and low in calories—just 225 calories and 15…
Beef Barbacoa {keto, low carb}
This low-carb slow cooker beef barbacoa is keto-friendly and makes for a great meal prep…
Spicy Beer Chicken Marinade
This recipe was inspired by one of my favorite Instagrammers @grillin_with_dad. The marinade is easy…
Bariatric Snack Ideas – from a Bariatric Dietitian
If you’ve had bariatric surgery, chances are you rarely leave the house without something to…
Air Fryer Chicken Sausages with Crispy Brussels Sprouts
This air fryer chicken sausage and brussels sprouts recipe comes together in a flash by…
Jamaican Chicken Soup {gluten-free, dairy-free}
The transition to fall is one of my favorite times of the year. Dinner on…
Ham & Split Pea Soup
This delicious high-protein ham and split pea soup recipe is sure to warm your body…
Pumpkin Protein Overnight Oats
If you’re looking for a high-protein breakfast recipe that doesn’t include eggs, then you’ll love…
Chicken Cottage Cheese Enchilada Casserole
Say hello to your new family favorite recipe – Cottage Cheese Chicken Enchilada Casserole! One…
Blood Sugar + CGM
Using CGM for Weight Loss
Are you tired of counting calories and looking for a sustainable way to lose weight?…
Blood Sugar Imbalance: Signs & Symptoms
Do you feel fatigued, anxious, or have intense food cravings? Perhaps you’re doing ‘all the…
Blood Sugar Balance – Part II
Part I of this blood sugar balance series broke down how each of the three macronutrients…
Blood Sugar Balance – Part I
One of the most effective ways to lose weight without white-knuckling through the day is…
Strength + Rucking
Keep Weight Off By Wearing Weight? This Study Says Yes
Losing weight is one thing. Keeping it off is another challenge entirely. Most of us…
Weighted Vest vs Rucksack: Which Is Better for Walking with Weight?
If you’re ready to level up your walks with weight, I’m excited to help you…
Get Outside for a Healthy Inside
A healthy outside starts from the inside – or is it the other way around?…
Strength vs. Cardio: What’s Better?
In today’s culture, we’re encouraged to choose a side. This kind of polarization has moved…
Rucking for Women: How to Level Up Your Walks, Build Strength, and Boost Confidence
Do you love walking but feel like it’s not enough? Or maybe you want to…
Mindset + Motivation
3 Tips to Break a Stall After Weight Loss Surgery
After years of working as a bariatric dietitian, one thing I continue…
Count Blessings, Not Calories
If you are reading this, you are likely on a personal endeavor…
Gratitude is The Best Attitude
If you are on a path to optimizing your life, there is…
Revenge Bedtime Procrastination: Why You Sabotage Your Sleep + 3 Tips to Stop
How often do you find yourself staying up later than you want…
Avoiding Burnout: Coach Yourself With These 3 Tips
Stress is one of the most overlooked influences on health, yet it…
Embrace Your Uniqueness: 4 Ways to Stop Comparing to Others
Last month, my husband Jeremy and I road-tripped for two weeks throughout…