Balanced & Healthy Pulled Pork Bowl – Instant Pot

Pulled Pork

Try out this Instant Pot Pulled Pork Bowl. It makes 10 servings and with brown rice and coleslaw is well-balanced from a macronutrient perspective. BTW, one serving size equals 1 cup of brown rice, 5 ounces of pulled pork and 1/4 cup of coleslaw! INGREDIENTS 1 Tablespoon Packed Brown Sugar 2 Teaspoons Paprika 2 Teaspoons…

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Balanced & Healthy Chili

Health Chili Recipe

INGREDIENTS 3 cups of cooked brown rice (1 cup of raw) 2 teaspoons vegetable oil 2 onions, chopped 3 cloves garlic, minced 2 pound ground beef 1 (14.5 ounce) can peeled and diced tomatoes with juice 1 (12 fluid ounce) can or bottle dark beer 1 cup strong brewed coffee 2 (6 ounce) cans tomato…

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Doctor Recommended Weight Loss Program is LightenUp Lifestyle

Doctor Recommended Weight Loss

After helping several hundred members lose cumulatively thousands of pounds, doctors are relying more and more on LightenUp Lifestyle as their recommended weight loss program. Here are the three primary reasons why we are the doctor recommended weight loss program. No Supplements or Meal Replacement Shakes Sold At LightenUp, we believe a path to a…

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Healthy Quinoa Salad

Quinoa Salad

My family enjoys this healthy quinoa salad throughout the spring and summer months. Combine this salad with some grilled vegetables and a lean grilled meat of your choice (salmon, 93% ground beef or better, chicken or pork loin).  You and your family will not only enjoy a delicious meal, but also one that is well…

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Embracing Anxiety


Our Relationship with Anxiety As a health coach for LightenUp, one of the biggest challenges our members face is addressing the role anxiety plays in our lives. Anxiety can create all sorts of destructive behaviors from paralyzing us in our attempts to move forward to causing us to numb our feelings through excessive eating, drinking,…

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Stop Thinking Weight Loss and Start Thinking Lifestyle Improvement!

Lifestyle Improvement

Weight Loss vs. Lifestyle Improvement Your pants, which you stated would be the last “larger” size you would buy, can no longer take the pressure your waist line is putting on them. The day has finally arrived and you have had enough. You decide this time it will be different. You are going to start…

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Childhood Obesity: It’s Getting Worse And What You Can Do To Help!

childhood obesity

Childhood Obesity and the Associated Risks Based on a recent study issued from the American Academy of Pediatrics, childhood obesity is once again on the rise. Today, about one in three American children and teens are either overweight or obese (source: American Heart Association). Per the researchers, “The past 18 years have seen increases in the…

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Balanced & Healthy Lasagna

Healthy Lasagna recipe

Try out this healthy lasagna recipe. It makes 8 servings and is well balanced from a macronutrient perspective. INGREDIENTS 1 lb of 96% ground beef 26 oz jar of spaghetti sauce (Blue Parrot Recommended due to sugar to fiber ratio) 1 onion 3 green bell peppers 16 whole wheat lasagna noodles 14 oz low fat…

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Balanced & Healthy Overnight Oats with Blueberries

Overnight Oats with Blueberries

Looking for a quick and easy breakfast? Enjoy this healthy overnight oats with blueberries recipes. Easy prep the night before, delicious in the morning! INGREDIENTS 1/2 cup blueberries 1/2 cup 2% or less Greek Yogurt (Fage recommended) 1/2 cup of oats 1/2 cup of 1% milk (be careful of milk substitutes (almond milk, etc) because…

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Weight Loss Myths

First off, what is a health coach? Per Wikipedia’s definition, a certify health coach is a professional who uses “evidence-based skillful conversation, clinical interventions and strategies to actively and safely engage client/patients in health behavior change. Health coaches are certified or credentialed to safely guide clients and patients who may have chronic conditions or those…

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