Food and Nutrition Articles

Food and Nutrition Articles

Food Showcase

bok choi recipe, chili garlic baby bok choi

Chili Garlic Baby Bok Choy

Bok choy. I’m not convinced it’s a vegetable I’ll ever truly cozy up to. I mean, I love me some leafy greens ~ kale, collards, chard ~ but…

coconut oil shortbread

Lemon Chia Shortbread Squares

I love the crumbly, delicate texture of shortbread. This unique version uses coconut oil instead of butter, and is sweetened with organic coconut sugar. Lemon provides brightness, and…

Cilantro Jalapeno Dressing

Cilantro Jalapeño Dressing

  If you love salads like I do, this is one dressing recipe you’ll want to keep in heavy rotation. Tangy, fresh, slightly spicy, this yogurt-based dressing is…

Quest Hero Bar

Review: Quest Hero Bars Save the Day

Quest Nutrition just gets me. It’s like they know how I struggle to meet my daily protein requirements amid my crazy schedule, and they continually step up to…

Quest bar

Quest Protein Bars Now at Target!

It’s no secret that I’m a big proponent of getting adequate protein in your diet. The exact recommendation varies based on factors like exercise demands, health, age, body…

Grilled salmon

Smokin’ O’s Salmon

As part of the #RecipeMakeover food blogging event, I received a package of Smokin’ O’s to play around with on my grill. Smokin’ O’s are all natural, made…

gluten-free, amaranth

Amaranth Crackers with Herbs de Provence

  Who doesn’t love crackers? Whether we eat them with cheese and wine or straight out of the box, crackers are salty/crunchy/addictive little snacks. Unfortunately, most store-bought crackers…

Healthy eating recipe makeover

The Great #RecipeMakeover

Spring is the perfect time to take a look at your diet and clean it up! This isn’t about denying yourself an occasional treat or adhering to a rigid…

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blueberry lemon chia preserves

Blueberry-Lemon Chia Preserves

Natural pectin from the blueberries and the plumping chia seeds thicken these fresh preserves without adding a ton of sugar. Unlike traditional preserves or jam, which typically have…


Roasted Nectarine Slices with Coconut Sugar

I love stone fruit–peaches, nectarines, plums, cherries–in baked goods, savory dishes, fresh, and especially roasted. A nectarine is similar to a peach in flavor, minus the fuzzy pelt. Roasting…

What to do after a binge

What to Do After a Binge

You’ve eaten yourself into a food coma and that “ugh, what have I done?” sensation is setting in. Feeling sluggish and bloated, you’re determined to detox now. You don’t…

Apple Cinnamon Overnight Oats

Apple Cinnamon Overnight Oats

This is my go-to “fast food” breakfast. One catch: you need to prepare this at least 4 hours in advance of eating it so the oats have time…

Apple Cinnamon Granola

Apple Cinnamon Granola with Roasted Almonds, Pepitas, and White Chocolate Chips

I love coconut oil for baking and cooking. Not only do you receive multiple health benefits from the oil, but it adds a lovely subtle coconut flavor. When Barlean’s sent…


Cocoa Coffee Dry Rub

I love using dry rubs on roasts and smoked meats because they contribute so much flavor but virtually no extra calories. Since we are celebrating #Choctoberfest, I decided…

Apple pie scones with maple butter glaze

Rustic Apple Pie Scones with Maple Butter Glaze

Autumn is my favorite time for baking. In New York, where I worked as a pastry chef, the fall season was all about apples and pumpkin. Local to…

Cheesecake chocolate chip cookie bars

Cheesecake Chocolate Chip Cookie Bars

I’m almost 3 months into my off-season and finally to the point where I can make (and sample) things like these crazy-good Cheesecake Chocolate Chip Cookie Bars. Even…

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Chocolate Peanut Butter Pots de Creme

Chocolate Peanut Butter Pots de Creme

Staying fit is hard work. You give your all in the gym. You bring your A-game to the field. You push yourself to run that extra mile. You…

Fudgy Flourless Sweet Potato Protein Brownies

Fudgy Flourless Sweet Potato Protein Brownies

I know, I know . . . anything with “protein” or “flourless” in the title conjures thoughts of rubbery, joyless, pseudo-desserts.  You’re going to have to trust me…

Barleans, Caveman Coffee

Celebrating #Choctoberfest 2016 with a Sweet Giveaway

Happy #Choctoberfest2016, everyone! As you know, I firmly believe a balanced approach to fitness and nutrition works best for sustainability. With that in mind, here’s a little sweetness! #Choctoberfest is…

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Enlightened Sweet Cinnamon Crisps

Enlightened: Good for You Crisps Review

Guest post by Griffin Smith, CPT Enlightened’s Good-for-You Crisps Chances are when you think of “health food,” you think of things like kale, chia seeds, chicken (sorry vegans),…

Blueberry Muffin Quest Bar

Blueberry Muffin Quest Bar Review

Guest post by Griffin Smith, CPT Blueberry Muffin Quest Bar Review The blueberry muffin holds a special place in my heart. When I was a kid, during summer…

Carrot Cake Granola Bars

Carrot Cake Granola Bars with Walnuts and Raisins

I came up with this recipe for granola bars because I wanted something nice and fall-ish that didn’t involve going to the store to buy pumpkin. So, do…

pumpkin spice protein waffles

Pumpkin Spice Protein Waffles with Spiced Cider Reduction

  This recipe for Pumpkin Spice Protein Waffles combines two autumn classics–pumpkin and apple–with fragrant fall spices. The Spiced Cider Reduction is not overly sweet and serves as…

Portion control

Are You Eating Too Much?

You’re Probably Eating More Than You Think You Are Try this experiment. Portion out the following items according to their serving size: 2 tablespoons of peanut butter ½…

No Udder Protein

No Udder Protein Review

Guest review by Griffin Smith, CPT  Review: No Udder Protein Powder When you think of protein, what comes to mind? Chicken? Whey? Steak and eggs? Well, what about…

Banana PB Breakfast Cake

Banana Peanut Butter Protein Breakfast Cake

The next time you have a few bananas going brown on your counter, try making this moist, dense, protein-enriched breakfast cake. There’s plenty of protein and fiber, very…

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Roasted Cauliflower with Tahini Sauce

Roasted Cauliflower with Garlic and Tahini Dressing

Cauliflower is one of those veggies that gets a bad rap. Why? Because it’s usually cooked the wrong way. If you’ve experienced boiled or over-steamed cauliflower, I can’t…

Alcohol and Fatloss

Alcohol and Fat Loss

To Beer or Not to Beer We want to be fit and healthy, but we want to have our booze and drink it too. Is that a problem?…

TGS Nutrition Whey Protein

Giveaway: TGS Nutrition Whey Protein

I can’t recall the last time my diet didn’t include at least one protein shake a day. I’ve tried almost every brand of whey protein out there, and…

Wild-caught salmon is a good source of protein.

How Much Protein Do I Need?

How Much Protein Should I Eat? The current RDA for protein is .8 g per kilogram of body weight. It’s important to note that this is the bare…

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Lima bean spread with herbs and garlic

Lima Bean Spread with Herbs and Garlic

Rich, savory, and flavorful, this gorgeous emerald-green lima bean spread is also good for you, packing protein and fiber. You’ll want to make some to enjoy for everyday…

Orange Cranberry Protein Muffins

Cranberry Orange Protein Muffins

I love these protein muffins. Those delicious, comfy, delightful breakfast treats that warm the cockles of your hungry heart. So quick and easy to make! I’ve had a…

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Chocolate Dipped Almond Thins LCHF

Chocolate Dipped Almond Cookie Thins

If you’re craving a little something sweet that will hit those chocolate-crunchy-cookie-nutty-melty-delicious pleasure sensors without spiking your insulin or ruining your keto progress, give these a try. These…

10 BYO Lunch Ideas

10 BYO Lunch Ideas that Are Better Than Takeout

10 BYO Lunch Ideas for Brown-Bag Bliss Brown-bagging is the new power lunch! It’s healthier, cheaper, and more accommodating than eating out. If you do it right, it’s…

cod, protein, meal prep, white fish

Cod with Tomatoes, Olives, and Artichoke Hearts

There was a time when I couldn’t bear the thought of eating one more piece of white fish. I’d come several weeks of contest prep and cod had been a…

pancake and waffle mix

Simple Mills Pancake and Waffle Mix Review

Ah, pancakes, those warm, cozy circles of breakfast happiness. Recently, the good folks at Simple Mills sent me a sample of their pancake and waffle mix to try. I…

protein pancakes, coconut flour, fiber, healthy breakfast, pancakes

Coconut Flour Banana Protein Pancakes

Looking for a healthy, high-protein breakfast that you’ll actually look forward to eating? Try this delicious version of protein pancakes using coconut flour. High in protein and fiber,…

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Carabba's, pasta, refeed, cheat meal

Cheat Meal: Carrabba’s

Last night was a cheat meal date night. My coach specified pasta, so we chose Carrabba’s (W. Charleston, LV, location), based on the online menu. Also, we wanted to…

chicken breast, meal prep, contest prep, prep diet

How to Prep Chicken Breast in Bulk

Chicken breast is a staple in the typical clean-eating diet, and for good reason. It’s a versatile, high-quality protein and it’s relatively inexpensive–I rarely pay more than $2/lb….

Baked Falafel

Baked Falafel

Baked Falafel If you are a regular reader of my blogs, you know that I have been extolling the virtues of freshly cooked chickpeas. Guess what? I’m not…

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