Monday Motivational Meal

Monday, February 25, 2019

Want to share some heart healthy love this February? How about baking these original Rosemary Dark Chocolate Chip cookies...yep, we even share the recipe! (Make sure you're following us on Facebook so you don't miss our Facebook Live where we teach you how to make these)

Try our DELECTABLE recipe served up right-sized on Livliga!


Book Review: Finally Full, Finally Slim by Lisa R. Young, Ph.D., R.D.N.

Friday, February 22, 2019
Looking for a way to permanently lose weight and keep it off? You can do it one portion at a time, according to well-known and well-regarded nutritionist and portion-size expert, Lisa R. Young, Ph.D., R.D.N.

Dr. Lisa R. Young has done it again. She has written a new book to complement her original book, The Portion Teller, that is a comprehension resource and guide on how to be Finally Full, Finally Slim. The book is packed full of information which could be overwhelming except that she has broken it down by stages and days.

In this new book Dr. Young provides a 30-day plan to success. What is different about her daily plan is that it is not about what to eat each day but instead about what you need to learn and embrace in order to change, adopt a healthy lifestyle, and lose weight. The cornerstone of her book is portion control. As she states, “Portion control is like a classic wardrobe: It never goes out of style.”

She also takes the time to explain the difference between portions and serving sizes. In the super-sized world we live in it is key to realize that what we are served is a portion but that portion can be made up of any number of servings. Portion control in this day and age is all about getting back to the basics of serving sizes and what they are for every type of food we eat.

Monday Motivational Meal

Monday, February 18, 2019

This Instant Pot recipe was cooked up by the DiabeticFoodie and served up in a lovely Vivente bowl! #InstantPot #DiabeticFoodie

Try her DELECTABLE recipe served up right-sized on Livliga!


Monday Motivational Meal

Monday, February 11, 2019

Craving some chocolate? Try this recipe from our Healthy Holiday Baking eBook. It is Chef Vanessa Musi's favorite Valentine's Chocolate Cake that she made using her favorite LivSpoons!

Get your FREE Healthy  Holiday Baking recipe ebook!


Healthy Recipes Served Up on Livliga! Video 11: Bone Broth Soups

Sunday, February 10, 2019
Make your own homemade bone broth to use in recipes, including soups.The soup recipes below are made with a homemade bone broth. Bone broths are one of those “miracle” concoctions, good for our health and soul. Pair it with a homemade bread or muffin and you have a hearty and healthy meal any time of year. 

Turkey Bones and Root Soup

This is a great recipe to make a day ahead. The flavors in a bone broth based soup only improve with age. It can even be frozen to be eaten at a later date.

Try This Recipe 

Welsh Lamb and Root Soup 

This nutrient rich bone broth soup recipe is full of healthy ingredients that come from the bones they are made from. It is good for our heart and health!

Try This Recipe 

Best Chicken Soup Ever 

The ingredients we can put in soups also help us stay healthy by boosting our immune system, decreasing inflammation, and upping our antioxidants. This recipe is a favorite regardless of whether you need some extra TLC or not!

Try This Recipe 

Love these recipes? Follow along below as we show you how to seasmlessly create bone broth soups from scratch. You can find more Healthy Recipes Served Up on Livliga on our Youtube channel here


Whole 30 Recipes Served Up Right-Sized on Livliga

Friday, February 8, 2019

The beauty of Livliga products is that they can enhance and support any "diet" or "meal plan" that you might be currently using. Livliga is all about right-sizing your food no matter what your choices are for food! Whole 30 is an extremely popular elimination diet. It can be hard to find recipes that are Whole 30 approved. Livliga is here to help!

Here are a couple of our favorite Whole 30 recipes:


Seared Salmon Benedict

Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes



2 salmon fillets (5 ounces each), skin removed
1 teaspoon salt
½ teaspoon black pepper
3 tablespoons cooking fat
2 large eggs, poached
½ cup hollandaise (see below)
1 pinch cayenne pepper

Poached Eggs

2 teaspoons white vinegar
1 teaspoon salt
2 eggs, large

Hollandaise From The Whole30
Serves 2

Prep Time: 15 minutes

1½ cups clarified unsalted butter or ghee
4 large egg yolks
2 tablespoons lemon juice
1 teaspoon salt
⅛ teaspoon cayenne pepper (optional)


Directions For Salmon & Eggs

  1. Preheat the oven to 350°F.
  2. Fill a large skillet with 2 to 3 inches of water and add the vinegar and salt. Bring the water to a boil over high heat. While waiting for the water to boil, carefully crack each egg into two separate small bowls.
  3. Season both sides of salmon evenly with the salt and pepper. In a large oven-safe skillet, heat the cooking fat over medium-high heat, swirling to coat the bottom of the pan. Once the fat is very hot, add the salmon fillets skinned-side down. Sear the salmon until you see the edges start to pull away from the pan, 3 to 4 minutes. Slide a metal spatula under each fillet and turn. (If they are ready, they will come off with little effort, so don’t rush this step! If the fillets don’t readily release, allow another minute before turning them over.)
  4. Transfer the pan to the oven and bake for 5 to 7 minutes, until white “curd” protein starts to show on the sides of the salmon. Check often, as thinner salmon will cook faster. Transfer the cooked salmon to a plate.
  5. While the salmon is baking, gently pour each egg into the boiling water. (Add more water if necessary to bring it back up to the 2-3 inch mark.) As soon as all of the eggs are in the pan, remove the pan from the heat, cover, and let sit for 3 minutes (for very soft yolks), or 5 minutes (for firm yolks).
  6. Remove the cooked eggs from the pan with a slotted spoon, allowing any excess water to drain. Set aside until you remove the salmon from the oven.
  7. Place the poached eggs over the salmon fillets and drizzle evenly with the hollandaise. Top with a dash or two of cayenne pepper and black pepper.

Directions For Hollandaise

  1. In a medium saucepan over low heat, melt the butter or ghee until warm but not hot or bubbling.
  2. Combine the egg yolks, lemon juice, salt, and cayenne pepper (if you like) in a food processor or blender and pulse 10 to 15 times to combine. Slowly drizzle in the warm butter or ghee while mixing on low speed, until the sauce emulsifies and thickens. If the sauce becomes too thick, blend in a tablespoon of warm water.
  3. Serve the sauce immediately, or hold covered in a small saucepan on the lowest heat setting for up to an hour. Make your hollandaise fresh every time you serve it, as it doesn’t store well in the refrigerator.


Banger Sausage Patties with Sweet Potato Mash and Caramelized Onions

Prep Time: 25 minutes
Cook Time: 25 minutes
Total Time: 50 minutes



For the Sausage

1 pound ground pork
¼ teaspoon ground sage
¼ teaspoon garlic powder
¼ teaspoon dried thyme
¼ teaspoon onion powder
⅛ teaspoon cayenne pepper
⅛ teaspoon nutmeg
1 teaspoon salt
⅛ teaspoon black pepper
Grated zest of 1 lemon

For the Mash

2 medium sweet potatoes, peeled and cut into large dice
4 tablespoon ghee or clarified butter
½ cup full-fat coconut milk
1 onion, thinly sliced
¼ teaspoon salt
¼ teaspoon black pepper



  1. Preheat the oven to 350°F. Bring 4 cups water to a boil in a medium pot over medium-high heat. Line a baking sheet with parchment paper.
  2. Prepare the sausage: In a large mixing bowl, mix all the sausage ingredients. Form into 8 equal patties. Place on a plate and chill in the freezer for 10 to 15 minutes while starting the sweet potato mash.
  3. Cook the sweet potatoes in the boiling water until fork tender, 10 to 15 minutes. Drain and return the potatoes to the pot. Add 1 tablespoon of the ghee and coconut milk. Using a potato masher, immersion blender, or large kitchen fork, mash and mix the sweet potatoes with the ghee and coconut milk. Cover the pot to keep warm and set aside.
  4. Remove the sausage from the freezer and place on the parchment paper–lined baking sheet. Bake the sausage patties in the oven for 12 to 15 minutes, until the internal temperature reaches 145°F, and no pink remains in the middle of the patty.
  5. Meanwhile, heat the remaining 3 tablespoons of ghee in a large skillet over medium heat, swirling to coat the bottom of the pan. When the ghee is hot, add the onion and cook for 15 minutes, turning them periodically as they begin to brown and caramelize. (Do not rush this step—the browner the color, the more concentrated the flavor will be.)
  6. Transfer the mashed sweet potatoes to a bowl or serving dish and top with the caramelized onions. Season with salt and pepper and stir to combine. Serve with the sausage patties.

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Monday Motivational Meal

Monday, February 4, 2019

This recipe is one the Bariatric Foodie shared in our FREE and DOWNLOADABLE bariatric eCookbook. It looks yummy served up in our Just Right Set® bariatric bowl!

Click here to download your FREE Livliga  Bariatric eBook with Recipes & Resources


Make a Resolution for a More Peaceful Relationship with Food – and with Yourself!

Friday, February 1, 2019
Guest Blog: Karen Donaldson
It happens every January. It’s exciting at first. Enthusiasm is high. You’re motivated and hopeful. You cut your carbs. You count your macros. You carry protein with you. You track your calories. You are so “good”. And then you’re not.

By February or March, your energy shifts. It’s not fun anymore. You feel deprived. You stop counting. You’re “bad”. Then comes the question that I get asked nearly every single day, and not just during weight loss “season”.

“I Know What I’m ‘Supposed to Do’ to Lose Weight, So Why Can’t I Do It?”

As a registered dietitian, this is going to sound strange, but IT’S NOT ABOUT THE FOOD! Of course nutrition matters, but most of us know all about carbs and proteins and fats and servings sizes. Many of my clients tell me they could write a book on nutrition and diets.

Here’s the thing. We eat – and overeat – for many reasons and very few of them have to do with what’s going on in our stomachs. In fact, most of the people I work with tell me they can’t remember the last time they were truly physically hungry.

Here’s the deal. Most of us have an emotional relationship with food. We have strong emotional connections to food. We eat when we’re stressed, anxious or bored. We eat mindlessly. We eat to reward ourselves. We eat to feel safe. We eat to numb ourselves.

Of course we know what we “shouldn’t” eat in order to lose weight. But logic isn’t always a part of the equation. If you struggle with overeating, weight issues, and body issues I guarantee you that your emotions rule when it comes to your food choices.

It’s Time to Listen to Your Heart

Until you re-wire your brain, none of this changes. I used food as my “friend” for many years. It was always there when I needed it. It was my source of fun when I was bored, my “partner” when I was lonely, my source of relaxation after a hard day. It was how I calmed the anxieties that filled my head, the anxieties I could feel throughout my entire body.

My “aha” moment came when I realized that I had the same emotional eating issues as my clients did. Just knowing about nutrition wasn’t enough. Being a registered dietitian wasn’t enough. Owning a weight loss clinic wasn’t enough.

That’s when I began my own personal journey of healing my relationship with food and with myself. That’s when I dug deep to find out what was REALLY going on with my cravings and my emotional eating. It wasn’t always easy, but neither is struggling with unhealthy eating behaviors that always lead to excess weight.

Are You an Emotional Eater?

If you’re not sure what emotional eating means, take a moment to mindfully reflect on the following questions. Be honest. Listen to your body. Listen to your mind. Your answers will give you great insight when it comes to your relationship with food.

On a scale of 0-10, 0 means “hardly ever” and 10 means “all the freaking time”.

1. Do you eat when you’re stressed or when you have “chaos-brain”? _____
  • When you’re stressed out, your body produces high levels of cortisol which can trigger cravings for salty, sweet, and fried foods.
2. Do you eat when you’re not hungry or until you’re stuffed? _____
  • Emotional eating isn’t located in your stomach. You may find yourself “hungry” within an hour of eating or “hungry” all the time.
3. Do you eat to feel better - to calm and soothe yourself? _____
  • We often nurture ourselves with food when we’re anxious, lonely, or bored because carbs stimulate “feel-good” chemicals in our brains.
4. Do you reward yourself with food? _____ 
  • Childhood patterns with food often carry into adulthood. You may feel like you deserve a treat, especially after a hard day.
5. Do you stuff your emotions with food? _____ 
  • Numbing yourself with food can be a way to temporarily silence uncomfortable emotions including guilt, anger, resentment, and shame.
6. Does food make you feel safe? Do you feel like food is your friend? _____ 
  • Weight can serve as a protective shield to keep us safe from unwanted attention or to keep us “invisible”.
7. Do you feel powerless or out of control around food? _____ 
  • Some foods can be addicting. We may experience intense cravings and once we start eating it may be nearly impossible to stop.
8. Do you eat for entertainment or to relieve boredom? ____ 
  • If you feel unfilled and empty, food can be a way to distract you from underlying feelings of dissatisfaction with your life.

If you’re like me, and most of the women I know, your mind and your body and your spirit know that there is more to the story. You know that quick fixes and detoxes and the latest and greatest diet plans won’t work. You know that you need something more. Something deeper. Something real. Something that can truly transform your relationship with food – and with yourself.

If you’re ready to make this happen, I warmly invite you to download my Weight Loss Essentials Toolbox. It’s packed with videos, meditations, journals, insight, and techniques that will set you on your path to a more peaceful relationship with food – and with yourself.

Click HERE to get YOUR toolbox now. Livliga and the mindful eating these products provide are included in the Weight Loss Essentials Toolbox.