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Lentil Bolognese
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Lentil Bolognese

Lentil Bolognese (from Forks over Knives) This recipe is perfect if you are looking for a quick meal with ingredients you most likely already have on hand. Ingredients: 1 (28-ounce) can salt-free diced tomatoes or tomato purée 1 (6-ounce) can tomato paste 1 ½ cup brown lentils, rinsed and drained 3 ½ cups water 1 […]


Lemon Berry Pancakes
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Lemon Berry Pancakes

Lemon Berry Pancakes

Lemon Berry Pancakes (from PCRM) Ingredients: 2 cups plus 2 tablespoons oat flour 1/3 cup rolled oats 1 tablespoon ground chia seeds 1 tablespoon baking powder 1/2 teaspoon grated lemon zest 1 1/2 teaspoons freshly squeezed lemon juice 2 cups unsweetened soy or almond milk (plus more if needed, see Note) 1 cup frozen or fresh raspberries, […]


Are your beliefs and thoughts about yourself a self-fulfilling prophecy?
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negative thinking

Are your beliefs and thoughts about yourself a self-fulfilling prophecy?

The biggest challenge that I have in helping people to change their health and their body is changing their mindset and beliefs about themselves. Many people who aren’t fit (yet) have a way of thinking that holds them back. I see the pattern consistently among many people of all walks of life. It’s important to […]


Are you empowering or disempowering your friends?
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Are you empowering or disempowering your friends?

I hear people talking to each other and attempting to support one another with weight loss and fitness goals.  Unfortunately, I think that even though people have good intentions that the unintended consequences are that they are becoming more disempowered because of these conversations. Regardless of the good intentions of the person attempting to console […]


Do your friends want you to be fat?
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Do your friends want you to be fat?

I’ve noticed through the years that people experience resistance from friends and family when trying to lose weight and get in shape. Even though we will live longer, feel and look better, be less likely to have disease, we don’t necessarily get support from those around us. Just this morning I met with a new […]



Why Fitness Goals Help You to Lose Weight
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Why Fitness Goals Help You to Lose Weight

Most people I meet with for the first time are focused on weight loss goals.  That’s understandable especially since more Americans are overweight than not. Yes, that’s right, there are actually more people who are overweight than a healthy weight in our country. Over the last 7 years I’ve met with/talked to 1,000s of people. […]



Trying to Keep Up-Is it Keeping You Behind?
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Trying to Keep Up-Is it Keeping You Behind?

People tell me they’re afraid to join a group exercise program because they’re afraid they “can’t keep up.” Especially since our program is called Boot Camp. If you compare yourself to others, you may always feel you’re not good enough and therefore not even try.  This becomes a self-fulfilling prophecy since a person can never […]


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The Sneaky Ways You Gain Weight by Chris McKee

How ironic that as I write this piece, I’m having  fried food because I’m on the road down south, and food options are few and miles between.  Excuses. However, that’s not sneaky, that’s outright dietary civil disobedience.  “Anarchy! Anarchy!” to quote Walker and Texas Ranger, Ricky Bobby’s sons in Talladega Nights. The thought of eating a […]