The problem with three-ingredient recipes is one of them almost always includes something maintainers can’t eat — for some it’s carbs, for others it’s saturated fat. Though Rozanne Gold proved this concept wrong with the masterful “Low Carb 1-2-3,” bear in mind Rozanne Gold’s a culinary genius — her recipes could be three ingredients due to the plethora of advanced […]

1 loaf whole wheat baguette 10-12 fresh figs juice of 1/2 orange 6 ounces dark chocolate (recommended: Santander brand Columbian Dark, or any dark chocolate above 70%), broken into small pieces 1/8-1/4 cup low or nonfat Greek yogurt (recommended brand: Fage) sea salt, for garnish Vanilla-Orange oil, for drizzling Preheat oven to 350 F and preheat grill to medium heat.  […]

More substantial than a salsa and more lively than a salad, this Red Grape & Avocado Salad sits sublimely in the middle. It’s also substantial, elevating a simple garnish for stews, fish or chicken into a main course unto itself. Composed salads of this nature are the bedrock of maintenance eating: family ingredients throw in new combinations and put to […]

Weight loss isn’t purely a numbers game. In losing weight, we learned how to manage structured, measured eating. Learning that organized eating at all — and then finding ways to practice that skill long term — are two different skillsets. Even if you use low-fat, low-carb, paleo-friendly, etc. ingredients, if you’re still thinking about the same foods that got you […]

I hate to shift into Marie Antoinette mode, but “Let them debate sweet, savory and macro-nutrient ratios.” I’d rather have fun making all three my plaything. Chocolate, cherries, piccante heat and earthy pork combine for consistently show-stopping dish six years going strong. As the years passed, we’ve served this with a number of variations: combined with vegan black-bean noodles for […]

Another WKIO classic from five years ago, this sauce is a mash-up of Russ’ Eastern North Carolinian heritage with two of the most overpowered (and over-publicized) flavors. For those unfamiliar, Eastern North Carolina sauces are vinegar-based, often used as a mop for slow roasted pork. Skipping high-sugar tomato-based sauces entirely, I was able to introduce new flavors to update a […]

If I hear one more person say, “just keep doing what you did to lose the weight,” I think I will scream.  I have gained and lost 100+ pounds twice — losing weight wasn’t the problem, but keeping it off sure was. Because while similar to weight loss, maintenance has subtle, important differences, both in procedure and in psychology.  This […]

Maintenance isn’t always what you think it is, scientifically.  What you see in all the success stories is skinny people, folks that lost weight and presumably stayed there.  But the research doesn’t necessarily define maintenance that way, or even stick to one prevailing idea. So if you’re confused about what’s actually “maintaining,” don’t worry.  What we’re trying to say is, […]

If you’re stuck with coming up with new ways to use leftovers, here’s a quick list of ideas to get your started: A protein/starch/vegetable leftover | Cut it into chunks or slices for composed salad (the proper term for things like chicken salad) and add some complimentary herbs, nuts, vegetables and fruits to it. The same can be done by […]

Braises | Cooking over low heat for many hours, a braise pairs a tough cut of meat such as pork or beef with vegetables and submerges it in wine to slowly break down the meat’s muscle fibers and infuse it with flavor. Deglazing | After cooking on a stove, the bottom of stainless steel pans will be coated with small […]