The answer hasn’t changed in nearly a decade. I have always been in awe of the fact that you can (to some degree) control your overall health and wellness by the (consistent) food and beverage choices you make. To me, it was like finding the Holy Grail of health secrets. If you want to look, feel, and live your best life, fuel your body with God-given nourishment. 

Seems incredibly simple to me, yet so many struggle to make the same deep connection with their daily food choices and their overall health. I’ll admit, sometimes I struggle to keep my composure sitting on the sidelines watching some of you wreck your health, and take the long road to get what you say you want, by trying gimmicks, fad diets, and half-assing (excuse my French) a decent attempt at healthy living. 

My best description of the frustration I feel for you not seeing the forest for the trees is played out in a fight scene over lemons from the movie The Break-Up. You don’t have to have seen the movie to get the point. 

Jennifer Anniston plays Brooke, a loving girlfriend who has slaved way in the kitchen preparing a meal for guests. Vince Vaughn plays Gary, the non-appreciating boyfriend who forgets to bring her 12 lemons and offers no help in making a meal for their mutual friends. 

Of course, Gary offers excuse upon excuse why it wasn’t a big deal that he didn’t get the right number of lemons, blowing off his willingness to equally participate in the production of the event. He assumed zero responsibility for flubbing. 

The pivotal part is when Brooke screams at the top of her lungs – I WANT YOU TO WANT TO GET THE LEMONS. Meaning, it wasn’t that Gary forgot the lemons it’s that he didn’t respect her enough to show up fully and do his part in a healthy relationship. All she wanted was for him to acknowledge her request and get the right number of lemons because he wanted to do right by her. 

Y’ALL with all my heart – I WANT YOU TO WANT TO BE IN GOOD HEALTH. 

That means no excuses, no shortcuts, just an authentic desire to respect your body enough to do right by it by your daily decisions. Your intentions are what drives your results. 

You can manipulate the world of nutrition all you want to get what you want out of it – quick results, fitness magazine-worthy defined muscles, or a thigh-gap – but it all comes with a cost. 

Most of you are forfeiting a mature and long-lasting relationship with food and your health for wanting your body to change for all the worldly reasons and not because you genuinely wish to be in good health. Because good health doesn’t always “look” like you want it to and it still cost more than you are willing (to admit you are ready) to give up. 

The Bible is clear on motives and intentions – one gut-wrenching depiction of checking your reasons (yes, even with your incentives on choosing a diet plan) is in the fourth chapter of James. 

James 4: 2-3 (AMP) 

You are jealous, and covet [what others have] and your desires go unfulfilled; [so] you become murderers. [To hate is to murder as far as your hearts are concerned]. You burn with envy and anger and are not able to obtain [the gratification, the contentment, and the happiness that you seek], so you fight and war. You do not have because you do not ask. 

[Or] you do ask [God for them] and yet fail to receive because you ask with wrong purpose and evil, selfish motives. Your intentions are [when you get what you desire] to spend it in sensual pleasures. 

How many times have you gotten mad at yourself (a diet plan, a pill, powder or even a dietitian’s recommendations) or even God for not melting the fat away, like it appeared it did for the “other” people? How many times do you burn with envy scrolling through social media, walking through your day, all the while ordering meals you know aren’t balanced, skipping the exercise you know is needed or turning to sweets instead of God for stress? 

There is a war going on inside of you – and you’re fighting the wrong enemy. 

Today, take an honest inventory of your intentions and motives to be healthy. That may uncover some hard truths, but the Truth will set you free. But do you want to be free? 

Tough questions. 
I’m not here to coddle you. 
I’m here to help you want to want to get the lemons! 
I’m here to challenge how you think, not what you eat. 

You have no clue how much I truly desire to see you set free from the world's standards of healthy and happy and get your eyes on God sees for your health and overall wellbeing.

Nothing against cauliflower! But, I am pretty sure the key to a long and happy life is not figuring out how to make all your favorite foods out of cauliflower. Sometimes the pursuit of low-calorie, calorie-free, or carb-free foods makes my heart so sad. Sad that you are more fixated on a diet that is continuously removing foods, rather than focused on a plate that full of flavor and balanced.

Mashed cauliflower has become all the rage, and when done correctly, can taste delicious. I’m not knocking it, but I am also not knocking real homemade mashed potatoes from my diet, either. Good ole potatoes can be useful for your health. A plain potato has no fat, sodium or cholesterol and will provide you nearly half your daily value of immune-boosting vitamin C. Did you know tasty ole taters have more heart-healthy potassium than a banana and when eaten with the skin on is a reliable source of fiber, magnesium, and health-protecting antioxidants. It’s all in how you prepare a potato that matters.

Bring mashed potatoes back to your dinner table with this healthier version of a culinary classic!

I have to give props to my neighbor for hooking us up with homegrown potatoes! If you have never had potatoes straight from a backyard garden, you’re missing out. Next time you are at your local farmers market be on the lookout for fresh potatoes. They won’t disappoint you!

However, pick up 2-3lbs of your favorite variety of potato. Russet or yellow potatoes will have a creamier taste by nature. Then all you need is quality olive oil, salt, and pepper. You can skip the ranch/garlic seasoning, but if you want a new twist to your mashed potatoes give it a try.

I have no relationship with McCormick, but I am a fan of the salt-free garlic ranch seasoning. This seasoning works well on vegetables and meat.

Start by washing and peeling your potatoes. You can choose not to peel them if you prefer, but as you can see, I’m not a perfect peeler, I just hit the high spots (so-to-speak). Cut your potatoes into even quarters.

Pro-tip: Add potatoes to the pot before turning on the water. Adding your vegetables after the water is boiling will cause the outside to cook too fast. Add in 2 tsp of salt to the entire pot of water for best flavor. Turn your potatoes on high heat to bring to a boil. Once your potatoes are soft (they will slip off a fork easily) take them off heat.

*** Save 1 cup of potato water for later. ***

Pro tip: For the best homemade mashed potatoes, make sure your cooked potatoes are dry as possible before adding in the rest of the ingredients. Soggy or soupy mashed potatoes doesn’t appeal to anyone.

While your cooked potatoes drain in a colander, dry out your pot, and line with paper towels. Add your hot, cooked potatoes back in and allow the paper towels to soak up any extra moisture. You’ll be surprised the difference this makes in the end.

Before adding back any liquid season the potatoes and start the mashing process. You probably don’t need nearly as much added liquid as you would think.

• 1 Tbsp of olive oil per pound of potatoes.

• 2 Tbsp of garlic ranch seasoning (optional)

• 1 tsp of black pepper (or less, and is optional)

Take a fork and start mashing and mixing seasonings well by hand. Then either uses a potato masher or a hand mixer to finish the process. Slowly add in remaining potato water if needed. You more than likely will not need the full cup. You’ll know the potatoes are ready when they look like mashed potatoes.

Ain’t they purdy! :)

(terrible English, but great taste)

The best thing about casseroles is the leftovers. Typically, I have a big salad made up for a lunch base during the week, but now and then I get bored with that and want something else to easy to make, take and pair with other foods for lunch. This meat-free Italian pasta bake checks all the right boxes.

Inspired by the Dairy Alliance recipe, I have tweaked the original to add a little extra flavor (and cheese, ha).

No fuss ingredient list:

• 3-4 cups of cooked pasta

• 1 jar of pasta sauce (or use homemade)

• 1 small bag of shredded mozzarella cheese

• 1 Tbsp. Italian seasoning

• 1 container of fresh sliced mushrooms

• 1 yellow squash

• 1 zucchini

Use your family’s favorite pasta brand or style, or give Barilla’s protein plus pasta a try. I am not being paid in any way to share their product. I like it because it boosts the protein content of a pasta dish without having to add anything to do it. It helps keep lunch light or dinner uncomplicated. When you look in the ingredients, you’ll find that the protein punch is coming first from plants in the form of lentils and chickpeas, followed by some egg whites.

Go ahead and get your pasta cooking per directions. You will need 3-4 cups of cooked pasta, regardless the kind you choose.

Wash and slice your squash. Add cut vegetables and sliced mushrooms to a 9x13 pan and season with one tablespoon of Italian seasoning — no need to salt.

Add in cooked pasta. Start with 3 cups of cooked pasta and gauge if you need that 4th cup or not. This recipe isn't rocket science.

Can you guess what comes next?

The pasta sauce.

Last, but not least, add the cheese!

I am not afraid of cheese, so the whole bag goes on. You can get 5-8 servings out of this casserole which would be a serving of cheese. But if you're looking to cut back on calories, cut down on the cheese.

Pop this baby in an oven set at 350F for 25-30 minutes until bubbly, and the vegetables have softened.

Ain’t it pretty!

This meat-free Italian pasta bake can be a complete meal without pairing it with anything. You get enough protein from the pasta, which also gives you a complex carbohydrate. It is packed full of vegetables, and you get the dairy and fat from the cheese. But, at smaller portion size, you can also pair this casserole with a lean protein, fish, or seafood.