Vineland Weight Loss

03/31/2026

Here’s an easy way to look at labels that aligns with what we teach:

Start with Ingredients FIRST (most important)

Before numbers, always ask:

• Can I recognize these ingredients?

• Is this a whole, real food or heavily processed?

👉 If the ingredient list is short and made up of real, whole foods—you’re on the right track.

Most Important Rule

If you are eating whole, single-ingredient, real food you do NOT need to count calories, carbs, or fat.

𝙏𝙝𝙖𝙩’𝙨 𝙩𝙝𝙚 𝙛𝙤𝙪𝙣𝙙𝙖𝙩𝙞𝙤𝙣 𝙤𝙛 𝙤𝙪𝙧 𝙥𝙧𝙤𝙜𝙧𝙖𝙢.

𝙔𝙤𝙪𝙧 𝙗𝙤𝙙𝙮 𝙠𝙣𝙤𝙬𝙨 𝙬𝙝𝙖𝙩 𝙩𝙤 𝙙𝙤 𝙬𝙞𝙩𝙝 𝙧𝙚𝙖𝙡 𝙛𝙤𝙤𝙙.

𝙏𝙝𝙚 𝙢𝙤𝙧𝙚 𝙬𝙚 𝙨𝙞𝙢𝙥𝙡𝙞𝙛𝙮, 𝙩𝙝𝙚 𝙗𝙚𝙩𝙩𝙚𝙧 𝙮𝙤𝙪𝙧 𝙗𝙤𝙙𝙮 𝙧𝙚𝙨𝙥𝙤𝙣𝙙𝙨.

🔍 When You DO Need to Check a Label (packaged foods)

Protein

• Aim for a good protein source

• Should be one of the first ingredients

Carbohydrates

• Ideally 5g or less per serving

Fat

• Generally aim around 0–4g per serving during fat loss phase

Sugar

• As close to 0 as possible

🚫 Big Red Flags

Added sugars (even honey, agave, etc. during fat loss phase)

“Enriched,” “fortified,” or heavily modified foods

Long ingredient lists

Foods marketed as “low calorie” but highly processed

03/19/2026

Due to scheduling conflicts, the potluck dinner meeting has been canceled tonight. Comment below if you’d like to try for another time and what nights/times are best for you! Thanks & keep up the good work 😊

03/16/2026

Made this with Violife (non dairy cheese) and it was really good! I also added eggplant in mine :)

03/08/2026

These are great protein choices ⬇️

03/07/2026

This looks yummmmy…use cauliflower rice to make it “on plan”

This flavorful Cuban recipe is made with ground beef, tomatoes, green olives, bell peppers, cumin, and spices. It's the perfect easy recipe for cold day!

03/06/2026

Roasted Butternut Squash and Brussels Sprouts Recipe

Ingredients:
1 medium butternut squash, peeled and cubed
1 lb brussels sprouts, trimmed and halved
1 medium red onion, halved and sliced (optional)
Olive or Avocado Spray
1 tbsp raw honey or organic maple syrup (optional, for a touch of sweetness)
1 tsp salt
1/2 tsp black pepper
1 tsp garlic powder
1/2 tsp smoked paprika (for a hint of smokiness)
1 tbsp fresh rosemary or thyme (optional)
1/4 cup dried cranberries (optional for garnish) Maintenance Phase - Add chopped pecans

Directions:
1. Preheat the oven. Set your oven to 400°F (200°C) and line a baking sheet with parchment paper for easy clean-up.
2. Prep the vegetables. Peel and cube the butternut squash into 1-inch pieces. Trim the Brussels sprouts and slice them in half. If they are large, you may want to quarter them for more even cooking.
3. Season the veggies. In a large bowl, spray with olive or avocado oil and toss the butternut squash and Brussels sprouts , salt, pepper, garlic powder, smoked paprika, and herbs if using. For a slightly sweet touch, drizzle with raw honey or maple syrup.
4. Spread on a baking sheet. Make sure the vegetables are in a single layer on the sheet.�Overcrowding the pan will steam the vegetables instead of roasting them, preventing that caramelized exterior.
5. Roast. Place the veggies in the oven and roast for 25-30 minutes, stirring halfway through to ensure even browning. You'll know they're done when the edges of the Brussels sprouts are crispy, and the squash is tender and slightly caramelized.
6. Add finishing touches. Once the vegetables are out of the oven, feel free to garnish.

03/05/2026

Cooking Oils, “Good Fats” & Weight Loss

When it comes to weight loss, fats matter a lot. While cooking oils may seem like a harmless addition to your meals, they are actually one of the highest calorie foods you can consume.

Here’s the breakdown:

Olive Oil – 120 calories & 14g fat per tablespoon

Coconut Oil – 120 calories & 14g fat per tablespoon

Avocado Oil – 120 calories & 14g fat per tablespoon

Vegetable & Canola Oil – 120 calories & 14g fat per tablespoon

Butter – 100 calories & 11g fat per tablespoon

That is alot of fat 𝗽𝗲𝗿 𝗧𝗔𝗕𝗟𝗘𝗦𝗣𝗢𝗢𝗡!!

Even just one tablespoon of oil can add hundreds of calories to your meal without making you feel any fuller! That’s why on this Secret to Weight Loss program, we focus on eliminating unnecessary fats to help you reach your goals faster and more effectively.
We understand that the “healthy” fats like avocados, olive oil, grassfed butter/ghee & coconut oil are good for you, but while in the reduction phase we are limiting them as much as possible.

Instead of cooking with oil, try:

✔️ Steaming, baking, or air frying

✔️ Using vegetable, chicken broth or water to sauté

Small changes like these make a huge difference in your weight loss journey!

02/28/2026

Shrimp Fajitas

Juicy shrimp, sizzling peppers, and bold spices wrapped in warm tortillas, fast, fresh, and full of flavor! Perfect for an easy weeknight dinner 🍤 🫑 🌶️ 🧅

Ingredients:

1 lb shrimp, peeled and deveined

2 bell peppers (any or all colors), sliced

1 onion, sliced

Organic olive or avocado oil spray

1 tsp chili powder

1 tsp paprika

1/2 tsp cumin

1/2 tsp garlic powder

Salt & black pepper, to taste

Juice of 1 lime

Mission carb balance tortilla

Optional toppings: cilantro/salsa

Instructions:

In a bowl, toss shrimp with olive or avocado oil spray, chili powder, paprika, cumin, garlic powder, salt, and pepper.

Heat a large skillet over medium-high heat. Sauté peppers and onion until tender-crisp. Remove and set aside.

In the same skillet, cook shrimp until pink and cooked through.

Return vegetables to the skillet, squeeze lime juice over everything, and toss to combine.

Serve hot in warm Carb Balance tortillas with your favorite salsa (I love Matteos) and/or romaine lettuce!

02/23/2026

May try this one next…but with monk fruit instead of the honey sweetener

02/21/2026

Please share your fave recipes! The prize is a $50 credit for any nutritional supplement -winner announced Fri Feb 27th!

02/20/2026

Today’s lunch…chicken sausage, grilled “summer blend” frozen veggies from BJs, cherry tomatoes, and my favorite seasoning-Borsari original blend ! It makes everything taste better!
Organic bone broth for sautéing so no oil needed 😍
Prep time: 5min
Cook time: 10 min