Nutrition, Cooking, and Recipes

Crispy Paleo Buffalo Chicken Wings

Crispy Paleo Buffalo Chicken Wings

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In the year 2006 B.W.L.C. (that’s “before Whole Life Challenge”) I had a bit of an issue with chicken wings.

(And if I’m honest, Trader Joe’s wine.)

I’d order a bunch of takeout wings, quaff a bottle of red, and generally descend into a buffalo sauce-driven coma. And then I’d pay for it, because Two Buck Chuck and sugar-filled wing sauce is the world’s most effective hangover recipe.…

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How to Cook with Fats and Oils for the Healthy Eater

How to Cook with Fats and Oils for the Healthy Eater

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There are so many different types of fats and different ways they affect our systems when we consume them. These differences are even more enhanced when we look at the way these fats are produced, how refined they are, and how we use them for cooking.

Most of us understand the basics of which fats to consume, but when it comes to how to cook with fats and oils, things get more complicated.…

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Chipotle Sunflower Seed Dip

Chipotle Sunflower Seed Dip

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If you’re like me, you need to do a lot of snacking to stave off hunger. And it’s easy to enjoy your snacking habit and still stick to a sensible nutrition plan if you have healthy, flavorful, and accessible options to keep you going.

So many dips start with beans or cheese, but this hearty nut- and seed-based dip will keep you full and satisfied through to your next meal.…

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How to Read a Nutrition Facts Label—and Make Better Food Choices

How to Read a Nutrition Facts Label—and Make Better Food Choices

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A few years ago, I picked up my favorite energy bar and looked at the nutrition facts label.

I had a suspicion about these bars. They advertise simple, natural ingredients, and they are delicious and sweet—a little too sweet. I selected my favorite flavor and looked at the sugar content: eighteen grams.

I find “grams” hard to visualize and without a lot of meaning, so to give myself some context I divided eighteen by four—this is how you convert grams to teaspoons, which is a measurement I can get my head around.…

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Easy One-Pan Lamb and Spinach Dinner

Easy One-Pan Lamb and Spinach Dinner

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My husband and I spend a good chunk of the year living in our RV. One of the challenges of RV life is eating healthy, since both food storage and preparation space are limited. Depending on where we are, we may also not have easy access to fresh vegetables.

All this put together means I specialize in one-pan meals made from canned and frozen items.…

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Oven-Roasted Tomato and Spaghetti Squash Pasta Salad

Oven-Roasted Tomato and Spaghetti Squash Pasta Salad

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The other day, I was at my cottage, miles away from a grocery store, and had to prepare dinner for my husband and my dad. There wasn’t a whole lot in the house, so I had to get creative. I ended up making one of my most favorite recipes yet!

Here is the recipe for my new favorite take on roasted spaghetti squash.…

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How to Order Healthy Food When You're at a Restaurant

How to Order Healthy Food When You’re at a Restaurant

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Life is about so much more than a lunch box with the perfect ratio of carbs, proteins, and fats. 

Life is about travel, entertainment, and birthday parties. For many of us, dining out is one of life’s biggest enjoyments — and the biggest challenge to our healthy eating habits. To maintain our healthy lifestyle and still be able to enjoy our meals out, it is important to make educated choices so we can stay on track.…

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Protein Fluff "Ice Cream" Parfait

Protein Fluff “Ice Cream” Parfait

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With the warmer days of summer fast approaching, the time of enjoying delicious ice cream is before us. Sadly, most store-bought ice cream is full of unhealthy ingredients. But after some experimenting, I came up with my own healthier version of “ice cream.”

My protein fluff is a high-protein low-sugar option that will satisfy your sweet tooth. You can also add your favorite WLC-approved toppings to make it your own!…

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How to Keep Eating Healthy When You Travel

How to Keep Eating Healthy When You Travel

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My job involves a lot of travel. In fact, I am on a plane heading to coaching and teaching engagements every second week or so. I know firsthand that it can be tough to eat right when you are on the road.

When you are traveling, it is important to be mindful not only about what you eat, but also about when you eat.…

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Apple Walnut Fennel Salad

Apple Walnut Fennel Salad

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So often during life, we use travel as a reason for our diet and lifestyle to suffer from bad choices and improper self-care. But it doesn’t have to be that way.

I live my life on the road, basically moving every few days. This has been my reality for the last year and will continue to be for several more. This is because I believe so much in the power of diet and lifestyle to transform people’s daily experience that I have been taking my personal knowledge to the streets to share this journey with others.…

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Mango, Grapefruit, and Strawberry Guacamole

Mango, Grapefruit, and Strawberry Guacamole

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I’m a fan of taking recipes I already like and making simple changes to make them a little different. I love me some traditional guacamole, but when I added mangoes, strawberries, and ruby red grapefruit to it, it took it to another level.

This recipe is not only beautiful and perfect to serve at dinner parties, but it’s also incredibly tasty and healthy.…

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flavor-notes

Learn to Play the 3 Flavor Notes: Home Cooking Boot Camp Lesson 8

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In science, an “elegant theory” is one that explains a lot with very little. It’s simple and powerful. For instance, Einstein’s most famous equation E=MC2 presents in just five symbols what amounts to a doctorate-level understanding of the relationship between energy and mass.

In cooking, a dish is said to be elegant when it uses as few seasonings as possible to achieve jaw-dropping results.…

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