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Thanksgiving does not have to feel like a dumpster fire for your weight loss goals.  You could absolutely have a day of eating whatever you want and STILL reach those goals (because it’s all about consistency, remember?). But I still want to show you how you can navigate this day AND ditch the food guilt. […]

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It’s a *hectic* time of the year, am I right? No need to fear though. Let’s chat about back-to-school breakfast ideas to make your life just a smidge easier. Hopefully.  Not only are these time savers, but they are also blood sugar friendly to not only help YOU with your goals and feeling good but […]

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I love a good PHFF appetizer, and charcuterie boards have been all the rave since 2020 turned Lunchable kids into charcuterie board adults. Not sure where to start? I got you covered.  For fun, I actually took a charcuterie board class before getting started on this blog. If you’re in the St. Louis area, be […]

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Do you ever notice that some days you are wayyy hungrier than others, and you don’t know why? Well, it could be related to your lack of sleep the night before. Americans are notorious for not getting enough sleep. The CDC states that 1 in 3 of us are not getting at least 7 to […]

"How Sleep Impacts your Hunger Hormones"

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Ice cream? Tacos? Bacon cheeseburger? Birthday cake? Can I eat [insert perceived bad food here] and still lose weight? Yes! Absolutely. Please do. Does this surprise you coming from a Registered Dietitian? I hope not. So here’s the thing – no food is inherently good or bad. Yes, the nutritional compositions of all foods are […]

"Can I eat _ and still lose weight?" over pizza, popcorn, chips, burger, and fries

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What helps you stay full and satiated and revs up your metabolism? PROTEIN! And you may not be eating enough of it. The Recommended Daily Allowance (RDA) for protein is 0.8 grams per kilogram of body weight or 0.36 grams per pound of body weight. But this amount of daily protein is simply the minimum […]

"Top 25 Foods to Pack in Protein" over salmon, chicken, eggs, milk, meat, nuts, and beans