30 Bucks a Week Meal Plan – 1
I get asked a few times a week about eating healthfully while on a budget. The usual challenge is to try to eat for about 30 bucks (29 to be exact) a week per person since that is that average given for food stamps ($1.40 per meal with 3 meals per day per person). This isn’t an […]
Dr. Spencer’s Baked Fries
If you have been following me on Facebook, you will notice that I eat a lot of fries. In fact, I loved French Fries so much as a kid, my parents used to tell me I was going to turn into a “fry fry.” I found out in middle school that you can’t eat fast […]
Double your Veggies and Halve your Starch
Want one weird trick to lose fat without trying? This is it. Many of my patients have the standard American dinner, which is a meat, vegetable, and starch. An easy way to cut calories (and carbohydrates) is to literally just take whatever vegetable portion you normally eat and double it while cutting the starch portion you […]
What are your Go-To Meals?
Every morning, you go to the local coffee shop and you order that calorie-loaded latte before work. You know it’s probably making your belly bigger, but it tastes good and it is convenient. For lunch, you order takeout with your coworkers. You try to get a salad but inevitably there are some fries and chips […]
Legume Lunch
Many of my patients have leftovers from dinner for their next day’s lunch. If that doesn’t happen though, they struggle choosing a healthy option. One thing I like to teach them is what I call the “Legume Lunch” I like healthy, but I also like convenient. My work schedule is similar to my patient’s. […]