Balanced & Healthy Slow Cooker Chicken Chili Recipe

Slow Cooker Chicken Chili Recipe

Slow Cooker Chicken Chili Recipe Enjoy this macronutrient-balanced, delicious slow cooker chicken chili recipe, which is complimented with rice, lite sour cream and Mexican shredded cheese. In order to make this into a macronutrient-balanced meal, add 1 tbsp of lite sour cream, 1/4 cup of Mexican shredded cheese and 1/2 cup of brown rice to…

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Healthy Coffee Creamer Recipe

Coffee Creamer Recipe

Coffee Creamer Recipe Found this coffee creamer recipe the other day while thinking about ways to start my day on a healthier foot. This homemade version of a coffee creamer is a great way to start your day. Whereas, most store bought creamers are only fat and carbs, this version has protein and a nicer…

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Balanced & Healthy Meatloaf Meal Recipe

Meatloaf Meal

Complete Meal, Balanced Meatloaf Recipe Here is a great meatloaf recipe that is combined with sweet potatoes and cauliflower rice to make not only a delicious, but also well-balanced, meal from a carbohydrate, protein and fat standpoint! Great fall or winter meal! Ingredients Meatloaf Ingredients 1 1/2 pounds of 96% ground beef 1 egg 1…

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Healthy Black Bean Brownies

Black Bean Brownies

Fill your house with the smell of melting chocolate this afternoon when you whip together our macro-friendly black bean brownies recipe. Ingredients 1 (15.5 ounce) can black beans, rinsed and drained 1 egg 1/2 cup unsweetened applesauce 3 tablespoons vegetable oil 1/4 cup cocoa powder 1 pinch salt 1 teaspoon vanilla extract 3/4 cup white…

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Surprisingly Balanced Bigos (Polish Hunter’s Stew)

Healthy Bigos

Where can you find bacon, kielbasa, sauerkraut and pork in one meal and still find a healthy filling meal that contains the right blend of carbs, proteins and fats. Bigos or Polish Hunter’s Stew is enjoyed by many and is ideal for those cold winter evenings. Ingredients 2 thick slices hickory-smoked bacon 1 pound kielbasa…

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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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