stuff for LUNCH

on the run?

by tk on February 24, 2011

On the run? Picking kids up from school, soccer, dance, karate, gymnastics, lacrosse, basketball, volleyball, cheer, baseball, water polo, swimming, theater, girl scouts, boy scouts, piano lessons, tap, dance, banjo lessons….or you maybe you’re on the road a lot for work… it could be anything. The point is, you may have a busy schedule which sometimes causes [...]

black bean chipotle chili

by tk on January 11, 2011

I love chili! (I made this last night) The picture is not the best…that is steam coming off which causes the picture to be fuzzy! This is one of those things you can whip up in a short amount of time and my kids love it, too – especially on a cold night. It is [...]

black bean, roasted corn & avocado salad on a bed of red quinoa

by tk on January 10, 2011

This is a great salad you can have for dinner or maybe alongside a whole wheat pesto veggie pizza or as a lunch or snack. It packs well (so great for taking to work) and tastes great the next day! This recipe came off the back of the box of the trader joe’s organic red [...]

SAMBUSSA – my current favorite lunch

by tk on January 5, 2011

OK so I found these a couple weeks back and they are awesome!!! These things are sooooo filling and for the amount of food you get it is relatively low in calories. I get them at Jimbo’s and they come in 4 flavors, black bean, lentil, vegetable (have not tried the veggie one yet) and spinach. The black [...]

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Hi, I’m TK Smith. I have dedicated my life to helping people lose weight,eat better, feel better and lead a healthier life. (more)
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T.K. is very knowledgeable about nutrition, and I learned a lot about eating healthier. With the information he provided me, I was able to lose 9 pounds in about 5 weeks. Thanks T.K.Bill
My cravings are changing & I’m enjoying healthier eating habits. It’s hard to explain all the changes I’m experiencing, but they are real & they are lasting changes. I’ll be around a lot longer as a result of the changes I’m making & and I will be taking care of myself & enjoying life as long as I’m around. For that I thank you.Ralene
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I have been on and off of several different popular diets for most of my adult life. Some of them worked out for awhile, but I never achieved my weight loss goals. I’ve lost 15 pounds. I’m on a diet – I’m not hungry and I eat all the time. He has helped me to develop a few simple habits that I know I can stick with for the rest of my life.Shamera
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It’s refreshing to work with a Nutrition Coach who has real life experiences and can relate. TK has taught me to eat healthy for life, no fad diets here. His website was always full of great information that I could not wait to see what he would post next. 5 Stars to TK!Brandy
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Did you know?

“The United States has the highest obesity rate in the world.” - Business Insider, Dec 10, 2010

“The majority of the American public is overweight or obese and yet undernourished in several key nutrients.” - USDA 2010 Dietary Guidelines for Americans

“If Americans continue to pack on pounds, obesity will cost the USA about $344 billion in medical-related expenses by 2018, eating up about 21% of health-care spending.” - USA Today Nov 2009

“…with respect to cardiovascular disease, chronic respiratory disease, cancer, diabetes and mental health, the macroeconomic simulations suggest a cumulative output loss of US$ 47 trillion over the next two decades” - World Economic Forum and the Harvard School of Public Health - Sept 2011

“The American environment is conducive to this epidemic, presenting temptation to the populace in the form of tasty, energy-dense, micronutrient-poor foods and beverages.” - USDA 2010 Dietary Guidelines for Americans

“This could be the first generation since the Civil War to have a shortened life expectancy.” - CBS News Jan 2010

“Improve nutrition literacy and cooking skills, including safe food handling skills, and empower and motivate the population, especially families with children, to prepare and consume healthy foods at home.” - USDA 2010 Dietary Guidelines for Americans
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stuff for LUNCH

on the run?

black bean chipotle chili

black bean, roasted corn & avocado salad on a bed of red quinoa

SAMBUSSA – my current favorite lunch

Meet Me

Free Email Updates!

Did you know?

Search This Site

Categories