Chef Theory Health

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Philadelphia, PA
Chef Theory Health

Chef & Nutritionist - Get off the roller coaster of restrictive dieting & learn to LOVE FOOD AGAIN!

07/21/2025

Do you think potatoes are making you fat??

Seriously?!?! C'mon! Potatoes are a GREAT addition to your plate when you're trying to lose weight.

Get away from fearing carbs as the enemy of nutrition. They are in fact a low calorie option that helps you feel full.

When eaten chilled (like a nice vinegar-mustard potato salad) they are also feeding your gut microbiome in a special way with resistant starch.

So add some taters to your plate, boiled, baked or mashed (not fried), and lose weight while feeling full!

07/20/2025

What's The Secret Recipe For Weight Loss???

As a chef, people often ask me if I'm worried about former employees stealing my secret recipes - but the Secret to Success in my restaurant is not the recipes, it's the small details of CONSISTENCY & Communication.

The Secret to Weight Loss is also in the small things done CONSISTENTLY!! It's not about secret diets & recipes. It's about making small daily choices and building them into habits over time!

This can be HARD to do by yourself - Especially coming off of summer vacations & BBQ's - Don't be afraid to ask for HELP!

If you're interested in taking small steps to get BIG RESULTS - shoot me a DM!

07/16/2025

What Does a Nutritionist Eat on Vacation??

Mostly whatever I want! Which is how it should be to enjoy life!

BUT - getting back on track when vacation ends can be HARD! This is where a program like mine really holds value. Coaching, Community & support to get right back into successful routines is key to not lose momentum.

When coaching clients, I like them to enjoy their vacations, birthdays & holidays. I eat pizza, ice cream, have some drinks & sample the local fare. I LOVE this part of vacation!

Reminding yourself that weight loss success is about long term sustainability - get away from restrictive approaches that are TEMPORARY (temporary changes = temporary results! )

Having less restrictive plans that are sustainable for the long term make it easier to jump right back in after a vacation or holiday weekend. It can be tempting to try and go extreme after a vacation and jump into a crash diet.

DON'T DO IT! You will most likely fail - and by the time the holidays hit you will be right back in the same place.

If you want to do it right, and lose 20+ lbs between summer vacation and the holidays - then hit me up! No cutting carbs, counting calories or extreme restriction, just small changes done consistently with support - this is the way!

07/13/2025

Quinoa For Breakfast??

Oats are the most commonly used porridge style breakfast we eat, but you can use other grains like quinoa as well!

Adding in some berries, a dash of pure maple syrup and maybe nuts, tahini or coconut can help round out the dish to make it nice and tasty!

Instead of milk I use protein powder and water to boost the nutritional content.

Starting the day with a healthy breakfast is a great way to set yourself up for success!

DM me if you're interested in a FREE MEAL PLANNER with recipes!

07/08/2025

What's the BEST diet???

Too many people jump from one diet to another, constantly in search of the "secret diet" utopia that's just around the corner of the next fad! But never actually getting results.

I've done just about all of them: Counting Calories, Weight Watchers, Keto, Fasting, Plant Based, Juicing....And the SECRET is? NONE of them...BUT I took the best lessons I learned from all of them to build my Nutrition Fundamentals Program that helps serious guys lose serious weight.

The secret to losing weight AND keeping it off, is CONSISTENCY! This means picking an eating plan (I hate the word "diet") that you FEEL GOOD sticking to for A LONG TIME!

What I've found is that restrictive approaches of the diets listed above ARE TOO HARD for most people to maintain long term. I have a more balanced approach that is less restrictive and therefore easier to maintain going forward for my clients.

BUT, it can be hard to do by yourself: this is where COACHING & COMMUNITY play a key role when building new healthy habits to lose 30, 40 & 50+ lbs.

Here are a few simple rules I live by, and show my clients how to implement easily:
-Prioritize Protein - it's for WAY more than just building muscle
-Carbs Aren't the Enemy - but limit hyper processed carbs
-Don't Fear Fat - but respect it
-Gut Health is Key! - Eat Probiotic rich foods a few times per week
-Eat The Rainbow - Colorful = Healthy (just shut up and eat your veggies!)

My program is 20 Weeks Long to FULLY Support Guys looking to show up to Thanksgiving and Christmas 20+lbs lighter - shoot me a message if you're interested!

07/06/2025

Holy Sh@t This Is Good!

Peanut Butter Chocolate Chip Nice Cream

Healthy, Simple & Delicious!!!

"Nice Cream" is a healthy version of ice cream using frozen banana that you puree in a food processor.

I mixed in some PB Powder, Greek Yogurt, Pecans, Dark Chocolate Chips and a dash of pure maple syrup

First Time I've made it, and DAMN it tastes good!

I'll be emailing out the free recipe this week, so DM me if you want in!

07/03/2025

🌿✨Pesto is a GREAT way to add a punch of flavor to your healthy meals!

It's that time of year when the basil in your garden is probably BOOMING! I made some pesto last night with the basil from my garden & I wanted to encourage you to give it a try! It only takes a couple minutes to make if you have a food processor

I use pesto in everything from eggs to grain salads to finishing seafood, chicken & steak! It's full of nutrients and bright flavor.

You can feel free to play with the base recipe, adding in or using other herbs like rosemary or cilantro, I usually just use whatever nuts I have on hand instead of pine nuts (walnuts, pecans, pepitos), and other cheeses was well!

Give it a try & let me know if you have any questions!

07/01/2025

I Think About Food NON-STOP!! 🍔

The mental side of weight loss can be HARD! People who have never had to lose serious weight, probably don't understand how much people like me think about food. This made losing weight HARD - for me, it was the hardest part. 😩

Before I lost 70 lbs, I would often be in the middle of one meal, already thinking about my NEXT meal!! This photo is from a few years ago, when I was in my Keto-phase.

🎢 What I learned was that the more restrictive my eating became, the MORE I obsessed with food and thinking about what I was going to eat next. This resulted in a roller coaster of pushing myself through restriction until I crashed and binged, and spinning my wheels not seeing progress on the scale.

Once I got away from the restrictive dieting approaches, not only did I see what I wanted on the scale, but I found that my mental relationship with food was WAY BETTER. I am no longer consumed by thoughts of food, and what I'm going to eat next. 😋

⚖ Now that I've found balance, I eat until I'm full, I love every bite and I'm content until my next meal. I'm much HAPPIER with my relationship with food, but it took me years to get here - and it's a big part of what I try to teach my clients.

If you're interested in learning how to lose 30 or 40+ lbs without the restrictive approach that leaves you crashing. If you're ready to love food AND lose weight, hit me up! 📲

PS - I am a Chef, so I still think about food non-stop, but that's because I love my job, not because I am obsessed with my next meal!

06/29/2025

Eat Your Steak, Lose Weight & Lower Your Cholesterol??🧐

🥩What if I told you cutting out steak wasn't the best thing you could do for heart health?? 🤔

The BEST thing you can do to lower your risk of cardiovascular disease is to instead focus on INCREASING FIBER!! This means eating your steak, but filling the rest of your plate with colorful vegetables, whole grains and/or legumes! 🍅🥕🌽

This is a great example of how I teach clients how to LOVE food again while losing weight and getting healthy - it's what I call the "crowding out" theory.😁

Rather than labeling food groups as "bad" (such as red meat), I focus on increasing the foods that help balance out the diet - such as fiber rich plant foods for heart health.

🔥It's grilling season, and a great way I like to make this easy, is by using a GRILL BASKET like the one in the picture. I chop up a bunch of veggies peppers, onions, mushrooms & zucchini toss them in olive oil, garlic & spices and throw them in the grill basket.

I'll pair that with some rice or a mustard olive oil based potato salad to round out a DELICIOUS & NUTRITIOUS meal that leaves you satisfied & healthy!

If you're interested in learning more about how I help guys lose over 20 lbs without starving themselves, cutting carbs or counting calories shoot me a DM!

https://pmc.ncbi.nlm.nih.gov/articles/PMC11819994/

Address

Philadelphia, PA

Telephone

+12674053138

Website

https://cheftheoryhealth.com/

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