Light & Lean: High-Protein Summer Salads to Fuel Your Body & Support Weight Loss

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Light & Lean: High-Protein Summer Salads to Fuel Your Body & Support Weight Loss

There’s something about summer that invites a lighter way of living — sun-filled days, fresh meals, movement that feels energizing rather than exhausting. And when it comes to eating well and feeling your best, summer is the perfect time to simplify your plate without sacrificing nourishment.

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Plant-Based Protein Sources That Will Keep You Full (No Tofu Required)

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Plant-Based Protein Sources That Will Keep You Full (No Tofu Required)

When people first consider a plant-based lifestyle, one of the most common concerns is: “How will I get enough protein?”

It’s a fair question — and unfortunately, one surrounded by a lot of myths and misinformation. Many assume that plant-based eaters rely solely on tofu or processed meat alternatives, but the truth is: there’s a wide world of satisfying, protein-rich plant foods that are nutrient-dense, versatile, and absolutely delicious.

If you're curious about plant-based protein (and want to feel full and energized without relying on tofu), this post is for you. Let’s bust some myths, explore your options, and equip you with tools to thrive on a plant-based plan.

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15 High-Protein Lunches You Can Make in 20 Minutes or Less

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15 High-Protein Lunches You Can Make in 20 Minutes or Less

When you’re eating high-protein to support your weight loss, energy, or fitness goals, lunch can be a make-or-break meal. Skip it, and you’re starving by dinner. Grab something low in protein, and you’ll be hungry an hour later.

Good news: eating a protein-packed lunch doesn’t have to take tons of time or require fancy ingredients. The key is simplicity, flavor, and smart meal prep.

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How the Mediterranean Diet Supports Healthy Blood Sugar (Even If You’re Not Diabetic)

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How the Mediterranean Diet Supports Healthy Blood Sugar (Even If You’re Not Diabetic)

Blood sugar is something that can impact health greatly. It’s a topic that comes up at our wellness retreat on a weekly basis. Even if you’re not diabetic or prediabetic, blood sugar regulation plays a key role in your everyday health. From your energy levels and focus to your cravings and sleep, your blood sugar impacts how you feel — and how your body functions.

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How to Eat for Success on GLP-1 Medications: Protein, Hydration & Meal Timing

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How to Eat for Success on GLP-1 Medications: Protein, Hydration & Meal Timing

GLP-1 medications like Ozempic, Wegovy, and Mounjaro have become increasingly popular tools for supporting weight loss and managing blood sugar. These medications work by slowing gastric emptying, reducing appetite, and increasing insulin secretion. While they can be incredibly effective, they are not magic bullets. Relying solely on a GLP-1 without supporting it with proper nutrition and healthy lifestyle habits can lead to muscle loss, poor energy levels, and difficulty maintaining results once the medication is stopped.

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The Mediterranean Diet: Simple, Satisfying Food List with 2 Day Meal Plan

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The Mediterranean Diet: Simple, Satisfying Food List with 2 Day Meal Plan

If you're looking for a flexible, flavorful, and heart-healthy way of eating, the Mediterranean Diet may be your perfect match. Rooted in the traditional eating habits of countries bordering the Mediterranean Sea, this lifestyle emphasizes whole foods, rich flavors, and a balanced approach to health. The best part? You don’t have to overhaul your entire kitchen to get started.

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The Science-Backed Benefits of The Mediterranean Diet

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The Science-Backed Benefits of The Mediterranean Diet

The Mediterranean diet has long been recognized as one of the healthiest eating patterns in the world. Rooted in the traditional cuisines of countries bordering the Mediterranean Sea, this diet is rich in whole foods like fruits, vegetables, whole grains, nuts, seeds, fish, and healthy fats, particularly olive oil. Backed by extensive research, it has been linked to a range of health benefits, including improved heart health, brain function, longevity, and natural weight loss. Let's explore how this eating pattern supports overall well-being and fosters a balanced approach to food and connection.

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