One of the most evidence-based strategies in nutrition — especially for fat loss, energy, and metabolic health — is prioritizing protein intake. That’s why protein is an anchor habit. Here’s what the research consistently shows and why it matters in real life: Energy & Blood Sugar StabilityProtein slows digestion and helps blunt large blood sugar … More Why Protein Comes First
I’ll say it again…a sheet pan recipe is sure-fire way to effectively blow your family’s balls off!! These recipes are so efficient and delicious it could literally qualify as a life hack. 🛒 Ingredients (Most items can be found at Costco Wholesale — minus the chipotle peppers in adobo sauce) Dried Spices (to taste): 👩🍳 … More Sheet Pan Chipotle Chicken Tacos
If you’ve ever thought, “Since I already went off plan, I might as well start again tomorrow,” you’re not alone. Often, this mindset stems from the belief that perfection is the only way progress happens. While having high standards can be a powerful trait, it can also quietly become the thing that sabotages consistency. When … More Why “All or Nothing” Thinking Is So Common and How to Shift It
Going over on carbs, fats, or protein does not mean you’ve failed. What matters most is that you’re consistently tracking and prioritizing your protein intake while staying within your overall calorie range, even if individual macros aren’t perfect. Research consistently shows that long-term adherence matters far more than hitting exact macro targets every single day. … More What to Do If You Go Over on a Macro
I use my Instant Pot for EVERYTHING. I bulk cook my meats in it, and any soup or stew recipe that calls for stovetop prep—I do it all in the Instant Pot. Soups and stews are such great meal-prep options for the week. I’m sharing one of my favourite soup recipes from 2025. It’s so … More Chicken Soup with Ginger and Turmeric
People ask me all the time, “How do you do it all?” Like Shonda Rhimes said, “I don’t. When I’m succeeding in one area of my life, I’m failing in another.” This is the truth of all truths—and it’s not something to be ashamed of. It’s something to be aware of. When I took my … More How Do You Do It All?
Remember the story of the tortoise and the hare? Intensity can feel really productive, but consistency is what actually produces results over time. When the new year hits, it’s enticing to come out the gates hot, ready to completely overhaul our entire lifestyle. Sustainable habit change is about developing skills you can come back to … More Consistency > Intensity
A Baker She is Not but Here is a Recipe for Protein Banana Pancake Muffins While I love to cook, I don’t enjoy baking. I find it tedious — 1 levelled tsp. of baking powder (not to be confused with baking SODA), 1 egg yolk separated + 2 whole eggs, mix the wet ingredients with … More Protein Banana Pancake Muffins 🍌
The holiday season is over, and it’s back to regular programming until the days get longer and we can finally taste hints of spring and summer again… This past holiday season, my children were watching kids’ chef shows, and they subsequently took to the kitchen with a flair of creativity. My entire kitchen turned into … More CANDY CANE SHARDS 🎄
One of the most common misconceptions about step goals is that they need to happen all at once or during a formal workout. Research on NEAT (non-exercise activity thermogenesis) shows that accumulated movement throughout the day plays a significant role in energy expenditure, metabolic health, and stress regulation. Here’s why breaking steps up works so … More How to Hit 10K Steps Without Doing It All at Once
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