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As a Registered Dietitian and someone who is involved in weight-class sports, I get asked a lot about the ketogenic diet. So here is a quick summary of my personal recommendations for following a ketogenic diet.

But first…...

Where does the ketogenic diet even come from?


I can recall many times being at a birthday party staring at a delicious rich chocolate cake while telling myself that I cannot have any because it is a “bad” food. How many of you can relate to this situation? What if I were to tell you that you can have your piece of...

Emotional Eating:

Disregarding hunger and fullness cues and eating when you are experiencing an intense emotion such as stress, sadness, anger, anxiety, or even happiness and excitement.

Emotional Restricting:

Disregarding hunger cues and not eating due to intense emotion...

April 20, 2019

It can be difficult to keep your overall daily calories in check while drinking margaritas – b/c they contain lots of sugar/carb calories as well as the empty calories from alcohol. This recipe combines some diet lemon-lime soda, an oz of fresh lime juice, and a splash...

April 18, 2019

Avoid the crowds while you enjoy some fiesta-inspired favorites at home, but with fewer calories - protein-packed cheesy guacamole and higher protein/fiber chips.

Guacamole is a healthy, nutritious, good thing to enjoy any time – but it’s high in calories -depending on...

February 26, 2019

We are in a cooking mood...and have whipped up some yummy guacamole as a snack.

Watch the video now to learn how to make homemade guacamole!

You will need the following ingredients to make this snack: 1 avocado, 1 tablespoon of mayo, 1-2 tablespoon of pico de gallo, and...

January 13, 2019

Meal prepping does not have to be complicated or take up an entire Sunday. Follow these easy tips to improve your meal prepping game:
1. Invest in good Tupperware; plastic that is BPA free or glassware. Purchase a variety of tupperware sizes to accommodate portion si...

January 13, 2019

Who has the time? 

We know you are busy, have a life and do not want to spend all of your spare time in the kitchen cooking.

We have removed all the fuss and comprised a blog post of quick meals and time-saving tips for healthy eating. So dust off the ol' crock pot and...

January 7, 2019

I quit diet coke! I wish I had a quick fix to share with you all. But, I don’t. Honestly, I hope this blog post serves as a cautionary tale to not begin or to quit this bad habit all together.

For years, I dealt with chronic side pain after eating my favorite foods and...

December 21, 2018

You know you want to lose weight, but you’re not sure how to get started. A nutritional counseling session will provide you with proven strategies to aid you in your success.  We’ll cover a variety of practical tips that you can start using right away. In addition, you...

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