These Chocolate Chip Butternut Squash Muffins are made with bananas, squash, and whole-grain oats. They bake up tender, delicious, and full of flavor. They're a healthy, gluten-free treat everyone loves! I've fallen in love with a new muffin. Chocolate Chip Muffins with Butternut Squash! ...
Chocolate Chip Pumpkin Protein Bars
These Pumpkin Protein Bars with chocolate chips are low calorie, packed with protein, and taste like pumpkin pie! Made with chickpeas aka garbanzo beans, these ultra creamy bars are an easy blend and bake snack anyone will love. Not only do they make a healthy treat but they're also ...
Why Weight Loss Is Hard
Weight loss is hard because individuals treat weight loss like a forever pursuit. Weight loss is not supposed to be a forever pursuit. It should be very short and temporary. I often see women over 35 in my weight loss focused nutrition practice who have been on a constant pursuit of dieting and ...
5 Basics Of Weight Loss
The 5 Basics Of Weight Loss! In this week's podcast, I discuss why you must create your foundation before building your house. I often share this analogy with my weight loss clients about building a house. If you were to build a house, you would lay the foundation prior to putting up the ...
Dieting Inside Out: Katie's Weight Loss Journey
Dieting inside out! Hear my weight loss client Katie's phenomenal weight loss journey and why doing the outer work to lose weight doesn't work without the inner work. Katie struggled on the inside with her mindset and self acceptance. This resulted in her struggling with food and her weight for ...
Are You Dieting Too Much
Dieting too much causes the metabolism to burn fewer calories and is the most common reason I see clients not reaching their fat loss goals. Chronic dieting over time creates a scenario in which muscle mass is lost and fat is regained. This means metabolic rate decreases and your body is burning ...
5 Thoughts Stopping You From Losing Weight
Are these 5 thoughts stopping you from losing weight? In this Dish On Ditching Diets podcast episode, I'm sharing 5 common thoughts keeping you stuck in your health and fitness journey. Humans have approximately 80,000 thoughts daily. That's a lot! The majority of those thoughts are the same ...
Gaining Food Freedom: Adi's Transformation
My weight loss client Adi describes how she healed her relationship with food and body image and her number one tip for gaining food freedom! In this Dish On Ditching Diets podcast episode, Adi describes for you her struggles with body image, food, the scale and weight. Since she was a child, ...
Why Group Fitness Is Not Ideal For Body Composition
When it comes to fat loss, group fitness are not ideal for body composition changes. The body needs a reason to keep muscle around during a calorie deficit. For women over 35, they are already experiencing sarcopenia (muscle loss due to the aging process). Couple this with years of chronic ...
3 Things To Stop Doing To Lose Weight
Three things I stopped doing to lose weight sustainably and keep it off permanently that have nothing to do with food! The things that I changed first was not what I was eating. It was what I was thinking. I had to get over my stinky thinking in order to start doing new things. The ...
Costly Summer Weight Loss Mistake
The costly summer weight loss mistake women over 35 make! This annual dieting cycle causes women to be constantly on and off with their diet and never reach their weight loss goals. January begins with the typical goal of getting healthier and losing weight then at some point motivation goes ...
Eating Like A Normal Person: Stephanie's Weight Loss Journey
Want to eat like a normal person and lose weight? My client Stephanie shares with you how she is eating like a normal personal after dieting her entire life. Before weight loss coaching, Stephanie had done all the diets. She shares with you how this weight loss program was "not at all a diet" ...
Low Calorie Peach Cobbler
Low Calorie Peach Cobbler is made healthy without dairy or eggs and a crispy, almond flour topping. A perfect peach crisp that's gluten free, vegan and Paleo friendly! When it comes to healthy desserts, my top warm weather favorites are healthy lemon bars, healthy cherry oatmeal bars and low ...
The Dangers Of Oatmeal
The dangers of oatmeal! You may have heard that blood sugar spikes are bad for you and carbohydrates like oatmeal spike your insulin. A few months ago, I was on social media and I saw a woman in a video explaining how bad blood sugar spikes are and how dangerous oatmeal is to eat. Immediately, ...
Fresh and Healthy Potato Salad
Looking for a lighter version of that summer cookout classic? This Healthy Potato Salad brings all the familiar creamy and tangy flavors with a wholesome spin! Summer BBQs and gatherings just aren’t the same without a big bowl of potato salad—so why not serve up the classic dish, made in a way ...
Healthy Banana Pudding (High-Protein + Low-Calorie)
Sweet, creamy, and packed with protein, this Healthy Banana Pudding offers all the classic comfort in a bowl, with a wholesome spin. Blended up with nutrient-rich bananas, and low-fat cottage cheese, this dessert-like snack is both low calorie and delicious-no compromises here! Made in just 2 ...
Fudgy Chocolate Quinoa Brownies
These Quinoa Brownies are packed with protein, healthy fats, and rich chocolate, making each bite surprisingly fudgy and decadent. Who knew a flourless and eggless brownie could be this delicious? Ever made brownies with quinoa? It's where healthy meet gooey chocolatey goodness! These flourless, ...
The Diet Mentality
Do you have a diet mentality? Let's find out! Many women over 35 are dieting mentally, but have zero physical results to show for it. They are constantly thinking about food, thinking about what to eat and what not to eat. These women are focused on how much exercise to do or what type to do. ...
Healthy Macaroni Salad
Craving a lighter take on a classic summer favorite? This Healthy Macaroni Salad is a homemade version that packs in more protein and less fat. Creamy, delicious, and full of the traditional flavors you love—all with a refreshing, low-calorie spin. It’s a win-win! This Healthy Macaroni Salad is ...
Doing Everything Right & Not Losing Weight
Doing everything right and not losing weight? There is nothing more frustrating than feeling like you're doing everything right and not seeing the physical progress for your work. Not losing weight despite doing everything right is something I frequently hear from my clients. They feel confused, ...
Healthy Salsa Verde Chicken Tacos
Healthy Salsa Verde Chicken Tacos is an easy low calorie meal that can be made in an Instant Pot or slow cooker. Perfect for tacos or served as bowls. A delicious, protein-packed dinner your whole family will love! This salsa verde chicken taco recipe is the latest addition to my favorite low ...
Mindset Of Never Giving Up: Katie's Weight Loss Journey 3 Years After Coaching
The mindset of never giving up and doing what it takes for as long as it takes is what Katie describes kept her going on her weight loss journey! My client Katie was on the podcast a few years ago and now she's back a few years later to discuss her journey and the very real ups and downs of ...
Healthy Korean Beef Bowls
Healthy Korean Beef Bowls are a nutritious low calorie and nutrient dense meal. Even better, this is one healthy dish the whole family will enjoy for dinner! Made with minimal ingredients, full of flavor, and easy to make - these bowls are the perfect option when you need something easy and ...
Air Fryer Buffalo Chicken Bites
These healthier Air Fryer Buffalo Chicken Bites are baked not fried but with all the delicious flavors as regular chicken nuggets. Using the air fryer cooks them up nice and crispy but without the calories and with plenty of tasty buffalo sauce flavor! Buffalo chicken nuggets are a childhood ...