Joy Bauer

Home > Uncategorized > The Craving Decoder: What Your Body Is Really Telling You Chocolate at 3pm. Chips the second you walk in the door. That “I need pizza tonight” feeling that comes out of nowhere. If you’ve ever wondered why cravings hit so hard — and whether they mean something’s wrong with you — you’re not alone. Let’s break down what’s actually happening when a craving strikes, which ones genuinely mean something, and what to do about it. Hunger and a craving are two totally different animals.

Home > Recipes > Breakfast > Oatmeal Creations > Chocolate Peanut Butter Overnight Oats I think of these Chocolate Peanut Butter Overnight Oats as dessert that happens to be breakfast. Stir everything together at night, divide it between two ramekins, and by morning, the oats have softened into something thick, creamy, and unapologetically chocolatey. Then comes the good part: a warm peanut butter drizzle, mini dark chocolate chips, and roasted peanuts for crunch.

Home > Recipes > Breakfast > Apple Maple Breakfast Sausage Patties I like to think of these Apple-Maple Breakfast Sausage Patties as breakfast insurance: make a batch, tuck them in the fridge or freezer, and suddenly your morning has an awesome head start.

Home > Nutrition & Meal Plans > Fuel Your Workout Smarter: What to Eat Before, During & After Exercise When it comes to fueling a workout, there’s no shortage of advice online. Should you eat before you exercise? Do you really need sports drinks? And what about pre-workout coffee? Let’s separate fact from fiction and cover everything you need to know in order to fuel your workouts the smart way. Here’s the one idea I want you to carry through this whole guide: think of your workout like a road trip.

Home > Nutrition & Meal Plans > Cyclospora: What to Know, What to Eat, & How to Shop If you’ve been seeing headlines about Cyclospora, you may be wondering what it is—and whether it’s still safe to enjoy fresh summer produce. Cyclospora is a tiny parasite that can contaminate certain fresh fruits and veggies and cause a nasty intestinal illness (think: diarrhea 💩). But good news: you do NOT have to break up with fruits and veggies. You just have to be a little smarter than the parasite.

Simple, delicious recipes to help you age well Here’s the best news about eating for longevity: it starts with foods you already know and love. Berries, beans, leafy greens, salmon, yogurt, nuts, extra-virgin olive oil –everyday staples that support your heart, brain, muscles, bones, immunity, and digestion… and happen to taste delicious. I created this 5-day plan to take the guesswork out of it.

Home > Recipes > Snacks > Frozen Chocolate Cherry Yogurt Bark Chocolate and cherries have always felt like a special-occasion pairing to me—a little fancy, a little nostalgic, and completely irresistible. The combo takes me straight back to those chocolate-covered cherries that appeared like clockwork every holiday season when I was growing up. I loved them then… and I still love that flavor today.

Home > Recipes > Drinks > Smoothies > Chocolate Berry Smoothie (21g Protein and 15g Fiber) This Chocolate Berry Protein Smoothie is thick and creamy—the kind of blend that tastes like a frosty treat but brings serious staying power. With 21 grams of protein and 15 grams of fiber, this smoothie delivers top-notch nutrition in every sip.

Protein is the ultimate powerhouse nutrient. It helps build and repair muscle, keeps you feeling full, and delivers steady energy to fuel your day. This 7-day plan is packed with tasty breakfasts, lunches, dinners, and snacks — all designed to keep your body strong and your taste buds happy. Why a High-Protein meal plan? And how much protein do you need? When it comes to protein, the “official” recommendation for adults is about 0.36 grams per pound of body weight (0.8 g per kg).

Home > Nutrition & Meal Plans > 8 High-Fiber Breakfast Recipes to Keep You Full for Hours (10+ grams each) Most adults should aim for 25–38 grams of fiber a day, but the truth is… most people aren’t even close. That’s why I love anchoring the day with at least 10 grams of fiber at breakfast—it gives you a strong head start before lunchtime even rolls around.