Macro Friendly Mondays — TKN Lamb With Berries & Plantains!

Anyone else love lamb? Especially around Easter, it’s a favorite of mine! This dish comes strait from the TKN blog and offers a unique contrast between savory lamb, sweet plantains, and fresh juicy berries. Coming together quickly, it’s the perfect weeknight dish! 🥣 Ingredients:🍴Lamb – 100g🍴Raspberries – 50g🍴Plantains – 20g🍴Coconut oil – 5g🍴Salt, pepper, cumin,…

Macro Friendly Mondays — Spinach & Artichoke Flatbread!

Got a fun 2 ingredient recipe for ya today! This makes a great snack or side. 🥣 Ingredients:👉🏼1 Cut Da Carb flatbread👉🏼4 tbsp (56g) Friday’s frozen spinach & artichoke dip 👩🏻‍🍳 Instructions:1️⃣ Cook dip according to package directions in the microwave.2️⃣ Toast the flatbread under low broil for 2ish minutes to crisp it up some….

Do You Struggle to Stay “On Plan?”Don’t Eliminate… Integrate!

An TKN, people often come to us with a long-standing history of yo-yo dieting. It’s not that they can’t lose weight, it’s that they can’t sustain the weight loss. Why is it that so many people struggle with this issue? Obviously, there’s all kinds of factors which are unique to the individual, but there’s also…

Macro Friendly Mondays — Coconut Flour Waffles!

Got a super easy, 6 ingredient recipe for you today. Pretty crazy macros which leave room for all kinds of fun toppings! This also make great sandwich buns. 🥣 Ingredients:👉🏼3 tbsp coconut flour👉🏼100g liquid egg whites👉🏼1/4 tsp baking powder👉🏼2 oz coconut milk (or milk of choice, or water)👉🏼Cinnamon, to taste👉🏼Sweetener of choice to taste (I…

Macro Friendly Mondays — 100 Calorie Chips & Salsa!

Got a super easy, three ingredient recipe for you today using Cut Da Carb flatbread! 🥣 Ingredients:👉🏼1 Cut da Carb flatbread👉🏼4 tbsp (2 oz) Salsa👉🏼Garlic salt, to taste 👩🏻‍🍳 Instructions:1️⃣ Preheat oven to 400°F.2️⃣ Line a large baking sheet with parchment or foil.3️⃣ Cut your wrap into desired chip shapes. You can do either square…

Kaci’s Quick Life Tips — “Two-for-One” Toast!

So here’s a little hack for you to upgrade your bread square footage. For any of your favorite breads that come in thick enough slices, you can actually turn ONE slice into TWO. Pictured is Dave’s Killer Bread Raisin’ the Roof, which I find comes sliced anywhere from 1/2 to 3/4 inch thick. I takes…

Macro Friendly Mondays — Strawberry Cheesecake Protein Shake!

Want a strawberry milkshake without the sugar crash? I got you! With this recipe, you’ll get 16oz of creamy deliciousness, plus a good amount of protein for under 200 calories! This makes a super easy on the go breakfast or snack. And if you freeze it like soft serve, even a delicious dessert! Ingredients:🍓10oz ice🍓3oz…

Overwhelmed? Do This!

Overwhelmed by the idea of change? Lost faith in your ability to sustain positive, purposeful action? Discouraged by a long-standing history of unsuccessful attempts to make progress? Tired of the endless cycle of beginning yet again only to give up shortly after? Reframe the process. All it takes to overcome these mental roadblocks is ONE…

What Will March Bring? You Get to Decide!

And just like that, February is over, and March has arrived! I’d love to know… What’s one small, positive change you plan to make this month? How did you plan to implement it? The more clear your plan is, the better! If you need help troubleshooting how to set yourself up for success, I’d love…

Macro Friendly Mondays — Easy Crispy Seasoned Hash Browns!

Carbs currently at 300, so I’ve been looking for easy ways to hit my target. I found this gem (Reser’s Seasoned hash browns) the other day at the grocery store. Zero fat, a few grams of protein, but mostly carbs, which makes it an easy button way to boost my intake. They have a plain…

A Life Worth Living

I shared a post a couple of weeks back about the struggles our cognitive nutrition specialist and head coach Huggy has faced over the last year. As a follow up post, I want to share his most recent update. I think it’s important to convey that the physical changes our members accomplish via working with…