Michael Willis

Free 7 Day Healthy Meal Plan (Jan 1-7)

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points. Free 7 Day Healthy Meal Plan (Jan 1-7) 2024!!! Can you believe it?? I feel like this year has flown by! I am so thankful for all the memories made, new experiences, and as always- family and friends.Continue reading “Free 7 Day Healthy Meal Plan (Jan 1-7)”

Why Weight Loss Plateaus on Diets

What are the metabolic and behavioral adaptations that slow weight loss? Thanks to millions of years of evolution hard-wiring us to survive scarcity, our body has compensatory survival mechanisms to defend against weight loss. When we start losing weight, we may unconsciously begin to move less as a “behavioral adaptation” to conserve energy. ThereContinue reading “Why Weight Loss Plateaus on Diets “

Garlic Rosemary Beef Tenderloin

This easy Garlic Rosemary Beef Tenderloin roast is my go-to easy recipe for entertaining. It’s perfect for the holidays and comes out so tender and flavorful! Garlic-Rosemary Beef Tenderloin Beef tenderloin is always on my holiday menu. Its melt-in-your-mouth texture and rich, savory taste guarantee that your holiday feast will be remembered for years toContinue reading “Garlic Rosemary Beef Tenderloin”

Grapefruit-Ginger Kombucha Mocktail

This Grapefruit-Ginger Kombucha Mocktail is easy to make, refreshing, and good for your gut! Grapefruit-Ginger Kombucha Mocktail Anyone doing a dry challenge or looking to give up alcohol altogether? If you want a grown-up cocktail without the alcohol, you’ll love this healthy pink Grapefruit-Ginger Kombucha Mocktail! I love my cocktails, but I also like toContinue reading “Grapefruit-Ginger Kombucha Mocktail”

Debunking the 3,500-Calorie-per-Pound Rule

How many fewer calories do you have to eat every day to lose one pound of body fat? The first surgical attempt at body sculpting was in 1921 on a dancer “who wanted to improve the shape of her ankles and knees.” The surgeon apparently scraped away too much tissue and tied the stitches tooContinue reading “Debunking the 3,500-Calorie-per-Pound Rule “

Free 7 Day Healthy Meal Plan (Dec 25-31)

A free 7-day, flexible weight loss meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points. Free 7 Day Healthy Meal Plan (Dec 25-31) Christmas is here! I hope you all have a happy holiday, filled with your favorite things! Make memories and enjoy! Still looking for the perfect meal for Christmas Day? LookingContinue reading “Free 7 Day Healthy Meal Plan (Dec 25-31)”

White Bean Crostini

Crostini are fun, bite-sized appetizers made of little slices of toasted baguette and topped with whatever your heart desires. For this crostini recipe, I used a healthy white bean topping drizzled with balsamic. White Bean Crostini Add this White Bean Crostini recipe to the menu for your next party! They taste amazing, look impressive, andContinue reading “White Bean Crostini”

Slow Roasted Salmon

This Easy, Slow Roasted Salmon served with a creamy mustard sauce uses a whole side of salmon for an impressive presentation if you’re entertaining. Slow Roasted Salmon with Creamy Mustard Sauce If you haven’t slowly roasted salmon, it’s a must-try! Slow roasted salmon stays super moist (even the very thin edges), and the texture isContinue reading “Slow Roasted Salmon”

Dairy Milk Hormones’ Effects on Cancer

What are the effects of the female sex hormones in cow’s milk on men, women, and children? All foods of animal origin contain hormones, but most of our dietary exposure to hormones comes from dairy products. By quantity, as you can see below and at 0:16 in my video The Effects of Hormones inContinue reading “Dairy Milk Hormones’ Effects on Cancer “

Breakfast Casserole with Spinach and Sausage

Prepare this cheesy Breakfast Casserole with Spinach and Sausage and sun-dried tomatoes for a crowd- pleasing holiday meal! Breakfast Casserole with Spinach and Sausage Breakfast casseroles are perfect to serve if you’re having family stay with you over the holidays. This one is packed with turkey sausage, spinach, two kinds of cheese, and sundried tomatoes.Continue reading “Breakfast Casserole with Spinach and Sausage”