Keto Meatballs – Food Prep-spiration Part 2

These meatballs were so easy to make and fast! They are very filling. Two meatballs is usually more than enough for me. Easily reheated. I don't like to touch raw meat so I wear plastic gloves while prepping and throw them away afterwards. If you are using your hands, remember to remove all rings (including … Continue reading Keto Meatballs – Food Prep-spiration Part 2

Lemon Garlic Butter Steak and Zoodles – Food Prep-spiration Part 1

I love trying new recipes. Each weekend I hit the lab (my kitchen) and try out as many recipes as I can. For the next few weeks, I want to start sharing with you some of the , recipes that been easy, yummy and have staying power (they can be reheated and still taste good). … Continue reading Lemon Garlic Butter Steak and Zoodles – Food Prep-spiration Part 1

Are you sabotaging your weight loss goals with your mind? Part 6: I deserve a treat

Welcome back. I am continuing with my series on how your thoughts help or sabotage your goals. This week, I want to discuss the "I deserve this" thought. After a long day or week at work or a stressful interaction, we often turn to dessert or alcohol to "treat" ourselves. I get it. I used … Continue reading Are you sabotaging your weight loss goals with your mind? Part 6: I deserve a treat

Are you sabotaging your weight loss goals with your mind? Part 5: I have no time to food prep

I've been discussing how we use our mind sabotage ourselves. A lot of us are under the assumption that the only way to lose weight is through food prep. I agree food prep is a great way to save money and to ensure that you have tight control over what goes into your body. Do … Continue reading Are you sabotaging your weight loss goals with your mind? Part 5: I have no time to food prep

Are you sabotaging your weight loss goals with your mind? Part 4: It’s not fair

I've been discussing how we might sabotage ourselves with our thoughts. One big thought obstacle that I come across is: IT'S NOT FAIR. It goes something like this: "My sister/friend/brother/husband can eat whatever s/he wants and stay thin." I have news for you - you are right - it isn't fair And if you want … Continue reading Are you sabotaging your weight loss goals with your mind? Part 4: It’s not fair

Are you sabotaging your weight loss goals with your mind? Part 3: Are you blaming your genes?

Today I'm continuing with my series on the types of thoughts that might be sabotaging your weight loss goals. Are you sabotaging yourself with thoughts that others have some special talent you don't have or have superior genes? I'm a medical provider as well as a weight loss coach so I'm not going to tell … Continue reading Are you sabotaging your weight loss goals with your mind? Part 3: Are you blaming your genes?

Are you sabotaging your weight loss goals with your mind? Part 2: Are you setting unreasonable goals?

Last week I talked about how many thoughts you have per day - 50,000 or more and how those thoughts are often self-sabotaging. The most effective way (that I know of) to change your results, whether it's to get a new job, get into a college or lose 50 pounds, is to change your mindset … Continue reading Are you sabotaging your weight loss goals with your mind? Part 2: Are you setting unreasonable goals?

Are you sabotaging your weight loss goals with your mind? Part 1: How this works

So much of our success with weight loss and weight loss and weight loss sustainability has to do with our mindset. In the cognitive model (which I use with my clients and on my own thoughts), our thoughts drive our emotions which drive how we behave. In this mini series on self-sabotage I'll discuss how … Continue reading Are you sabotaging your weight loss goals with your mind? Part 1: How this works

Veggie recipes for veggie haters Part 4 – CAULI RICE 3 WAYS

Even die-hard veggie haters often enjoy this rice substitute. And now many major supermarkets have pre-riced cauliflower. Basic Cauliflower rice  Ingredients 1 small head cauliflower cut into florets (or 3 ½ -4 cups of riced cauliflower) 2 teaspoons ghee or coconut oil 1 tsp cold pressed sesame oil ½ cup diced yellow onion ¼ cup … Continue reading Veggie recipes for veggie haters Part 4 – CAULI RICE 3 WAYS

Veggie recipes for veggie haters. Part 3 – SIDES so good you don’t have to disguise the veggies

Compared to my other veggie recipes for veggie haters which hide your veggies, these dishes feature veggies in the WIDE OPEN. But, veggie haters, don't despair, you might enjoy these anyway. Roasted Veggies Many people who dislike vegetables love (or at least will tolerate roasted veggies). You can roast just about any vegetable you like … Continue reading Veggie recipes for veggie haters. Part 3 – SIDES so good you don’t have to disguise the veggies