Healthy Egg Salad Sandwich

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A few simple swaps changed this indulgent egg salad sandwich, into a healthy egg salad sandwich! If you love egg salad, you’ll love this healthy version. I got the basics of this recipe from the Body for Life Cookbook, but made a few changes to make it my own! To healthify this healthy egg salad sandwich I used: Fat free mayo I used LOW CALORIE/ LOW CARB bread, Dave’s Killer bread, Powerseed, thin cut. I used one slice of bread, making it an open faced sandwich, rather than two slices of bread. I weighed my avocado so it didn’t add […]

Low Carb Protein Powder Crepes

These low carb protein powder crepes are made with just two ingredients, egg whites and protein powder! You can add cinnamon if you want, but totally optional. I had seen some Youtubers make crepes with just protein powder and egg whites. I’ve never been excited about protein drinks, because I just prefer to EAT my calories, but I also am trying to get a lot of protein in to prep for my first NPC show! So, when I saw people use protein powder and egg whites for crepes, I knew I wanted to try it. The concept is simple. Simply […]

Spaghetti Squash Taco Boat

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Adding toppings like ground beef and tomatoes to spaghetti squash makes this healthy meal perfect for taco lovers! Not only is this spaghetti squash taco bowl super filling, but it’s packed with veggies, protein, and fits into your diet perfectly. This lunch fits perfectly with the Bright Line Eating plan. To make this a bright line eating recipe, I used: Protein: 2 ounces ground beef with 1 ounce cheese Veggies: 200 grams of spaghetti squash Fat: Add avocado for the fat! Other diets this recipe works for: If you are following a Body For Life plan, it has a serving […]

Importance of Mindful Eating

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Mindfulness gives us the opportunity to pause between a stimulus and a response. Victor Frankl spoke about mindfulness when he said: “Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.” In our hurried world, we often do not pause between our stimulus and responding to it. We see a delicious cookie on the counter and without even thinking we grab it and shove it in our mouth! Without noticing or considering what happened, we ate a cookie. Despite our resolve to eat […]

Easy Homemade Cauliflower Gnocchi Recipe

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I had no idea how simple and easy it would be to make cauliflower gnocchi from scratch! This is such a YUMMY way to eat a balanced plate! If you’ve ever purchased the cauliflower gnocchi from Trader Joe’s, I can promise you, this is basically the exact same thing. There really is only 4 ingredients to this. Riced cauliflower, flour, salt, and olive oil. So, I set out to recreate it on my own. I started with cauliflower that was pre-riced. Meaning, it had already been chopped up into the tiniest of pieces, and I didn’t have to do it […]

Copycat Homemade Salad Kits

We’ve all purchased the pre-made salads from our grocery store. Either the bagged salad kits, or a pre-made container of salad in the deli section. We do this not because it tastes better than making a salad ourselves, but because it’s convenient! Here’s the segment I recorded for our local TV station, Studio 5! If your goal is to eat more veggies, pre-made salad kits are the way to make it happen. When we prep food to make it easy and convenient, we are more likely to eat healthier! So, I headed to the grocery store, and I took a […]

Podcast Guest: The Busy Moms Kitchen

With nutrition information overload these days, it’s hard to know what’s ESSENTIAL!I’m talking with my friend Jackie from The Wellness Solution as her weekly podcast guest. Episode 7 is all about what is essential to know, teach, learn and live in Nutrition. If you love podcasts, you won’t want to MISS this episode! Grab in in Itunes here Other podcast platforms here And visit The Wellness Solution here to learn more about Jackie! Or listen below to my episode where I’m a health podcast guest!

33 Protein and Carb Meal Combos You’ll Want to Eat Tonight!

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Add variety to your plate with these 33 protein and carb meal combos Ever since the day of Bill Phillips, Body for Life, I’ve tried to balance my meals by combining a protein and carb. I find it incredibly filling, satisfying, and delicious! It’s as if protein and carbs were meant for each other in every meal! It’s been an easy guideline for me when I don’t have a lot of control over my menu, like our recent healthy eating on a cruise! What is a carbohydrate? Carbohydrates, or carbs for short, are a macronutrient that provides energy to the […]

10 Tips for Healthy Eating on a Cruise

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We just returned from a fabulous 7 day cruise to the Caribbean! It was over Christmas, in the middle of a Utah winter, so the warm climate was just what I needed! However, about 3 weeks ago, I started working with a nutrition coach to start prepping for a fitness competition! My intention is to compete in a June 2020 show in Salt Lake and enter the Wellness category. This has been a bucketlist of mine for a very long time, but the timing was never good for me. Now, getting into my “empty nesting” years, and slowing down with […]

10 Ways Portion Control Plates Can Help You Lose Weight

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It’s true! Research has shown, portion control plates are effective for weight loss. {see Portion control plates vs. Dinner plates}. And, it’s not just about eating fewer calories, although it’s a pretty big part of it!. But, what we’ve found in addition to eating less, portion control plates also offer guidance and motivation! They can truly help you change behavior and stick with it, in a simple, manageable, and not-stressful way! The ways nutrition plates can help with weight loss When you decide you are going to use a portion control plate to help curb your appetite, eat less, and […]

Classic Creamy Potato Cheese Soup

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Our Sunday Dinner idea for a crowd! This creamy potato cheese soups makes about 7 quarts of soup (24-26 cups) and is always a favorite with my family. We had 8 people for dinner last night for my son’s 21st birthday, and this was the meal he requested. We serve the soup with 5 Minute artisan bread and it makes plenty. Where this recipe for creamy potato soup came from! I remember it so vividly. I was working for a call center for Compaq computers in 1996. We had a team party and my supervisor brought this creamy potato soup. […]