Nutrition, Cooking, and Recipes

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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6 Simple Ways to Make the Best Meatballs Ever

6 Simple Ways to Make the Best Meatballs Ever

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I am 100% Italian and love a good meatball. Actually, I love all meatballs.

The older I get, the more this love has translated into pure excitement about creating new meatball recipes. I find meatballs to be fun to make in all sizes and often lean toward making smaller ones so they are bite-size.

This gal even loves the many ways meatballs can be cooked.…

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Dairy-Free Eating

7 Days Without Dairy: Weekly Habit Practice

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The Weekly Habit Practices are mini-challenges intended to help you fine-tune different aspects of your health and wellness. Offered between Challenges, these practices address fitness, nutrition, stress reduction, productivity, and personal connection — because health is about far more than food and the gym (and we could all use a little practice).

Try a Week Without Dairy Products

Simple Instructions:

  1. For the next seven days, you’ll avoid dairy products completely — a small experiment to see how it makes you feel, both mentally and physically.
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Stewed Eggplant and Tomatoes Indian Style

Stewed Eggplant and Tomatoes Indian Style

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Eggplants are fascinating looking, but what do you do with them? I love to combine stewed eggplant with tomatoes for a simple and flavorful Indian-inspired dish.

Of course, it’s wonderful to make this dish with freshly picked tomatoes and eggplants from the garden, CSA, or farmer’s market, but you can make this dish year-round by using canned tomatoes and it is just as good.…

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The Power of Flavor Profiles: Home Cooking Boot Camp Lesson 6

The Power of Flavor Profiles: Home Cooking Boot Camp Lesson 6

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Before developing Kitchen Karate, I learned to cook by throwing dinner parties. Each week I invited six guests to be my guinea pigs as I tried my hand at a new cuisine: Chinese, Mexican, Italian, Indian, Thai, French, Caribbean, and many more.

I pulled recipes off the Internet for the most popular appetizer, entree and dessert from the cuisine of the week.…

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Fish Tacos for People Who Love Fish Tacos

Fish Tacos for People Who Love Fish Tacos

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I am a sucker for fish tacos.

But I’m not really down with beer-battered anything. Or this week’s “white fish.” Or chipotle-flavored, vegetable oil-based sauces.

And so I build my own.

This recipe is the result of that effort, and it’s Whole Life Challenge-compliant on any level that allows corn tortillas. If that’s not cool with your current plan, you can always make the fish as directed, slather it with salsa, avocado, and cabbage, and enjoy.…

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How to Organize Your Kitchen for Speed: Home Cooking Boot Camp Lesson 5

How to Organize Your Kitchen for Speed: Home Cooking Boot Camp Lesson 5

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When it comes to home cooking, most of us grab what we need as we need it: counter space, tools, or seasoning. In the process, we turn our kitchen into a hot mess. Even an experienced home cook will often leave a trail of wreckage as he or she puts on even a small dinner party.

This mess can make it hard to motivate yourself to cook, which sends you down the slippery slope of grabbing what’s convenient and neglecting proper nutrition.…

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Glycemic Index

What You Need to Know About the Glycemic Index

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If you are familiar with the “glycemic index,” you may know it as a phrase tossed around by various weight-loss diet plans. But the first scientists who studied the glycemic index of foods did not actually have weight loss in mind.

According to the American Journal of Clinical Nutrition, these scientists wanted to help diabetic patients manage their menus in order to control blood sugar.…

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