Resources

Have you ever felt like the weight loss math doesn't work for you? You cut calories and increased exercise, but the weight didn't come off as you expected. Understanding what makes weight loss more complicated than a simple math problem can make the difference between frustrating diets and weight loss success.

Insulin resistance, hormones, and diet explain a lot about why weight loss feels hard. But there's another piece: your mindset and habits. Understanding and taking advantage of your brain's neuroplasticity helps you shift your mindset about food and create new healthy habits.

You already know insulin affects your weight, but it's not the only hormone that plays a role. Thyroid hormone, estrogen, cortisol, and three other hormones are also important. Here's how to understand what each one does, how they might be affecting you, and how to influence them.

When you're doing everything right, and the scale still won't move, it can be frustrating. Your starting diet, your age, and how long you've carried the weight all influence your ability to lose it. Read more to understand why those things are important and what to do about them.

Weight loss is one of the most common reasons people come to me for nutrition coaching. By addressing and fixing the metabolic roots of weight gain, not only does the weight come off, but there are many other unexpected benefits.

Most people have a love-hate relationship with their scale. When the number is down, they feel fantastic. When it's up, it can ruin your whole day. Learn some practical guidelines for using the number on your scale as data rather than a verdict.

The scale isn't the only measure of progress. Non-scale victories track the changes you notice in your body, how you feel, and your habits. They're one of the tools I use with every client to keep momentum going when the weight loss is slow.

Most people connect insulin resistance to blood sugar problems and diabetes. But insulin does a lot more than just manage blood sugar. The other roles of insulin are what implicate it in so many chronic conditions, from cognitive decline to erectile dysfunction.

Most people come to a nutrition coach with a goal to lose weight, increase their energy, or manage a specific health concern. What they don't always realize is that all of those goals connect back to the same underlying factor: metabolic health. Learn more about why improving your metabolic health is the first step toward achieving your goals.

Most people don't know what insulin resistance is or if they have it until a doctor mentions prediabetes. But the signs often show up years earlier in your energy, your cravings, and your weight. Here's what to look for and why it's important to catch it early.

Have you ever gone on a diet, only to quit because you were starving? Understanding the difference between true hunger, emotional hunger, and habitual hunger is the first step toward eating in a way that you can sustain. Here's how to tell them apart and what to do about each one.

AI can answer general nutrition questions, but it can't create a personalized plan, coach you through obstacles, or help you build sustainable habits. Here's why that matters.

Most people know what they should be doing when it comes to changing their diet or lifestyle. The hard part is making new behaviors last. Habit stacking, visual cues, and other strategies can help — but one ingredient is the secret sauce for making those strategies part of your life. Finding your joy.

What does nutrition coaching look like from a client's perspective? And how can a personalized approach help you succeed where other diets and programs have failed?

If you need a side dish to add a pop of color to your Thanksgiving table, look no further. These green beans, accented with caramelized onio

If you happen to be drowning in end of the summer vegetables from your garden or the local market, I have a recipe for you!

Cool, creamy, and zinging with fresh tomato flavor, this gazpacho is one of the things I look forward to making every year when summer rolls around. Locally grown, in season tomatoes are a thousand times better than what passes for tomatoes in our stores in the wintertime. Those may look like tomatoes, but my taste buds aren't fooled. I used to make a chunky gazpacho that took me hours to make, peeling the tomatoes and dicing all of the vegetables by hand. It improved my knif

An easy home version of your favorite Chinese take-out, this fried rice has a mystery ingredient that gives it a bit of a tangy, spicy, crunch. Diced kimchi, mixed in at the end, adds that pop of flavor. It's one of my favorite ways to sneak some probiotic goodness into my diet. Fermented Magic Kimchi is a fermented condiment made of cabbage. It's seasoned with garlic, ginger, and Korean red pepper flakes called gochugaru, which give it an orange tint and a fiery kick. Daiko

Crispy, crunchy, lightly sweetened with maple syrup, and warmed with cinnamon and cardamom, this granola is a family favorite. Around the holidays, I sometimes double the recipe to make enough for teachers, bus drivers, and other special people in my life. A gift for me is the amazing smell in my house while it's baking! This is more of a toasted muesli than a granola, formed into clusters. That type is usually made with lots of added sugar (although I've seen recipes that ac

These biscuits have been on my family's Thanksgiving and Christmas table for the past ten years. A combination of fats and a very specific rolling technique makes them puff up and separate into flaky layers when they bake. They are equally welcome for dinner or brunch and delicious served with butter alone or with honey or jam. I will be the first to say that these biscuits aren't typical of recipes that I post on this blog. They are made with refined white flour, which is f