• emilyhawkins28

A Recipe for Guilt-Free Eating

There's nothing worse than being told I can't have something.

It triggers my brain to fixate on the forbidden item to the point I must seek it out. With food I will binge as if it's my last meal.

Sick of my deprivation/gorge cycle, I developed a guilt-free eating system that has helped me maintain my weight for 5 years.

Fat is good

I grew up in the 80s and 90s when fat was a bad word and calories were king. I was raised on fat free cookies, yogurts and dressings. Another way to put this, I was raised on a high sugar diet.

When fat is removed from a food, the food tastes terrible; therefore, companies fill their fat free foods with tons of sugar. But when you eat sugar your body goes into fat storing mode.

Bottom line, when you're craving something fatty eat the real deal! You'll eat less, feel satisfied and won't put your body in a weird sugar spiral.

Delicious Fat: Nuts, Avocado, olive oil (I finish almost every meal with a splash of olive oil)

Amp up your pasta

Another food that has gotten a bad reputation is pasta. Carbohydrates are needed. Do not completely remove them from your diet unless you enjoy brain fog, fatigue and basically being hangry all the time (okay, maybe the last one is just me) .

There are two alternatives to traditional pasta that pack a huge nutritional punch while giving you the pasta feel.

1- Spiralized veggies - spiralize some sweet potatoes or zucchinis for an amazing texture. (I also suggest spiralizing and then leaving them in your fridge for 24 hours to make them less mushy.)

2- Chickpea noodles - in Time Magazine's article on healthy pasta alternatives, the chickpea pasta brand Banza was reported to have "twice the protein and four times the fiber of regular pasta, with fewer carbs. It’s also gluten free—but it’s not always much lighter. A two-ounce serving of Banza is about 190 calories, while penne packs about 200."

Replace your normal pasta with one of these options and you'll make out like a nutrition bandit!

See green

In a Today report Americans are skipping their veggies. "Only 9 percent get the two to three cups of vegetables a day that are recommended."

My tip, try to eat something green at every meal. What does that look like?

-A spinach omelette for breakfast

-Grilled chicken over a mixed greens salad with shredded carrots and cucumbers

-Roasted veggies with anything. Mix it in your meal or eat as a side.

Below is a recipe that encompasses all three rules above in one tasty meal. My husband requests it (which means it's actually edible).

Chicken, Broccoli and Sun-dried Tomato Pasta

Chicken, Broccoli and sun-dried tomato pasta


1lb chicken cooked and shredded

1lb broccoli florets

1 jar sun-dried tomatoes in oil and herbs

2oz feta cheese

1/2 lb pasta of your choice

Olive oil to taste

Salt and pepper to taste

red pepper flakes to taste


  1. Preheat oven to 410

  2. Cook pasta as directed on package. (I used Banza pasta)

  3. Place broccoli on sheet pan and drizzle with olive oil, salt and pepper to taste.

  4. Once pasta and broccoli are cooked, combine in a large bowl with the rest of the ingredients.

  5. Stir in another 2 tablespoons of olive oil

#chickenrecipe #recipes #healthydinnerrecipe #easyhealthy

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