The comparison trap (and why it keeps people stuck)
You go to bed fully intending to exercise tomorrow.
Then the morning hits, and suddenly everything else feels more important.
This exact pattern came up in a recent coaching session I recorded with a Nerd Fitness reader named Charlie.
Below are three coaching takeaways from that conversation you can use today to avoid the comparison trap, build momentum, and reduce burnout at the start of the year.
The comparison trap (and why it keeps people stuck)
Charlie has a pattern a lot of people fall into: a few months of great consistency, followed by a complete drop-off.
Restarting feels brutal – not because they don’t know what to do, but because they’re comparing themselves to a past peak.
VIDEO: WHY STARTING AGAIN FEELS SO HARD (AND HOW TO FIX IT)
Takeaway: Try using an accumulation goal (exactly what we’ve set up in the Nerd Fitness Challenge.)
Each workout is a win on its own, not a verdict on your past performance.
Start where you are. Use what you have. Do what you can.
Lowering the barrier to entry (especially in the morning)
Mornings are hard for Charlie, especially early in the day before her focus comes online. They go to bed at night planning to workout in the morning, but when the moment arrives, everything else looks more appealing.
VIDEO: HOW TO MAKE MORNING WORKOUTS EASIER TO START
Takeaway: Consistency often isn’t about trying harder – it’s about removing friction.
Sometimes the best move is making the habit easier to start, even if it looks a little unconventional.
When rules backfire (the “rebel” mindset)
Charlie does great with systems at work – but resists them at home. Mornings feel like “my time,” and rigid rules trigger pushback.
VIDEO: WHY RULES DON’T WORK FOR EVERYONE
Takeaway: For some people, consistency comes from options with consequences, not rigid rules.
Instead of:
“I have to do this.”
It becomes:
“Here are my options – and what each choice leads to.”
That small shift preserves autonomy and makes follow-through more likely.
Now, it’s your turn
Before you close this email, take a moment to think about this:
What’s one small adjustment you’re willing to try this week?
It could be something you heard in my coaching session with Charlie, or something that’s come up for you as the year gets going.
Treat it like an experiment. Try it. Notice what happens.
If you want to reply and tell me what you’re testing, I’d love to hear it.
– Matt
Salmon Chowder With Corn and Bacon – WellPlated.com
Step-by-Step Instructions
Cook the Bacon. Cook the bacon in a Dutch oven over medium-low until crisp. Remove with a slotted spoon and set aside on a paper towel-lined plate.
Sauté the Vegetables (photo 1). Add the butter to the pot with the bacon grease. Set aside ¼ cup of the green onion tops for serving. Add the remaining green onions, celery, and bell pepper. Cook until beginning to soften.
Add Garlic and Spice. Stir in the garlic and Cajun seasoning. Cook 30 seconds, just until fragrant.
Build the Chowder Base (photo 2). Sprinkle the flour over the vegetables and cook, stirring constantly, for 1 minute. Slowly whisk in the milk, a little at a time at first, smoothing out any lumps. Add the remaining milk, then stir in the chicken broth.
Simmer. Add the corn kernels, cream-style corn, potato, and salt. Bring to a gentle boil. Let simmer, stirring every few minutes and scraping the bottom of the pot, until the potatoes are tender and the broth thickens.
Add the Salmon (photo 3). Stir in the salmon pieces. Cover and simmer gently until the salmon is cooked through and flakes easily.
Finish and Serve (photo 4). Taste the salmon chowder and adjust seasoning. Ladle into bowls and top with crispy bacon, reserved green onion tops, and a dash of hot sauce. ENJOY!
Mini Banana Greek Yogurt Pancakes (serve ’em in a bowl!)
Mini Banana Greek Yogurt Pancakes (serve ’em in a bowl!)
These mini banana Greek yogurt pancakes are soft, fluffy, and easy to make. Mini-sized, protein-packed, naturally sweetened with banana, and…
READ: Mini Banana Greek Yogurt Pancakes (serve ’em in a bowl!)
A carb that is more dangerous than sugar. It can spike blood sugars significantly. What is it?
Dr. Eric Berg DC Bio:
Dr. Berg, age 58, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.
Just so you know, my full line of high-quality supplements is available on Amazon — search Dr. Berg Supplements.
Follow Me On Social Media:
Facebook: https://bit.ly/FB-DrBerg
Instagram: https://bit.ly/IG-DrBerg
Anchor: https://bit.ly/Anchor-DrBerg
TikTok: https://bit.ly/TikTok-DrBerg
Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
#keto #ketodiet #weightloss #ketolifestyle
source
One Pan Tandoori-Inspired Chicken with Spiced Coconut Rice
One Pan Tandoori-Inspired Chicken with Spiced Coconut Rice
Wonderful one pan tandoori-inspired chicken made in one pan with a savory spiced yellow coconut rice. This flavorful, easy tandoori chicken recipe is perfect for meal prepping or serving for a weeknight dinner! One pan meals are a staple in our household and among AK readers. Not only do they require minimal cleanup (omg yes)
Cranberry Turkey Roll-Up
Cranberry turkey roll-ups are as colorful as they are convenient. Just roll up lean sliced turkey breast with crisp veggies and cheese. The secret kick is in the sweet cranberry sauce, which you can buy at the store or make at home.
Active time: 5 minutes Total Time: 10 minutes
Cranberry Turkey Roll-Up
Ingredients
- 4 (10-inch) 100% whole-grain tortillas
- 1/2 cup canned whole-berry cranberry sauce
- 12 thin slices low sodium deli turkey breast
- 2 medium tomatoes, halved and sliced
- 12 small lettuce leaves
- 2 slices Swiss cheese, halved
Directions
Lay out 1 tortilla on a large plate, and microwave for 10–20 seconds. This will soften it, making it easier for you to roll.
Spread 2 tbsp cranberry sauce in the center of the tortilla wrap. Layer turkey slices, tomatoes, lettuce leaves and cheese on the wrap. Leave 1–2 inches on the sides of the tortilla.
To create your roll-up, fold in the sides of your tortilla, then tightly roll toward the top.
Top with deli sliced turkey, sliced tomatoes, lettuce leaves and cheese. Fold in the sides of the tortilla, then roll tightly toward the top. Repeat to create 3 more rolls. Wrap each roll in plastic wrap, and refrigerate for at least 20 minutes.
When you’re ready to serve, remove the plastic wrap and slice into 4–6 roll-ups.
Serves: 4 | Serving Size: 1 roll (makes 4-6 roll-ups each)
Nutrition (per serving): Calories: 335; Total Fat: 11g; Saturated Fat: 4g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 1g; Cholesterol: 54mg; Sodium: 864mg; Carbohydrate: 40g; Dietary Fiber: 5g; Sugar: 14g; Protein: 21g
Nutrition Bonus: Potassium: 647mg; Iron: 13%; Vitamin A: 5%; Vitamin C: 17%; Calcium: 19%
Originally published December 1, 2015; Updated February 2026
The post Cranberry Turkey Roll-Up appeared first on MyFitnessPal Blog.
Healthy Food @patrickzeinali
My IG – https://www.instagram.com/albert_cancook/
My Tik Tok – https://www.tiktok.com/@albert_cancook
My Links – https://link.snipfeed.co/albert_cancook
#shorts #hospital #comedy #chicken #friedchicken #howto #food #cooking #foodies #recipes #tasty
source
How to know if your plan is working [Nerd Fitness Challenge]
Depending on how the start of the year has gone, you might be feeling one of two things right now.
Either:
“Hey, this is actually going pretty well.”
Or:
“I thought I’d have more momentum than this.”
Both are completely normal. And both are exactly why this step matters.
The fourth and final step: Zooming Out.
This isn’t about judging yourself or deciding whether you “succeeded.”
It’s about learning how to check in with your plan like a coach would.
In the video below, I walk you through how to do exactly that using three simple questions.
Question 1: What went well?
Jot down the first 1 or 2 things that come to mind.
It might not be surprising, but this is often the hardest step for folks I work with. I think because we are our own worst critics, and it’s easier to point out what’s NOT working than what is.
However, there’s a lot of gold to be mined here, so it’s worth doing!
Question 2: What was a challenge?
This is where you notice things like unexpected roadblocks, or pitfalls that we need a different strategy for.
If consistency was low, that usually means the plan needs to be simpler – not that you need more motivation.
Question 3: What (if anything) to change moving forward?
Knowing the wins and the challenges, we now evaluate what to do next.
In the video I cover some details about how to know if your progress is realistic. That will help give you some guide rails when thinking about next steps.
Sometimes the right answer is: “Nothing. I just need more time.”
Other times, it’s making an adjustment to your workouts, nutrition habits, or overall strategy.
Your action step
Open your worksheet and fill out the Zoom Out section. (Or use Tobbe’s awesome online version!)
Use your answer to “what (if anything) to change” to update your Core Practices.
Then, it’s time to start the cycle over again.
Track each time you complete a Core Practice. Fill up the tracking wheel. Then every 2-6 weeks (or whenever you complete the wheel), Zoom Out and make adjustments.
This is how real progress happens.
When I see a client adopt this strategy, treating each action like it’s own mini experiment, that I KNOW they will make progress.
—
If answering these questions feels harder than you expected, that’s normal.
Zooming Out is a skill. And like any skill, it gets easier with practice and feedback.
That’s why next week I’m hosting a live coaching session where we’ll work through common sticking points from the Challenge together, in real time.
You don’t need to be “stuck” to attend. You don’t need a perfect plan.
It’s just a chance to think this through with support, and see examples from other folks if that would be helpful.
My hope is that you’ll find a spark of inspiration that works for you and feel less alone in the process.
Talk soon,
-Matt
Slow Cooker Lasagna with Meat Sauce (High-Protein)
This slow cooker lasagna is a simple, hands-off weekend dinner made with layers of lasagna noodles, a hearty meat sauce, and a high-protein cottage cheese-parmesan filling. It’s delicious and easy to make!
Crockpot Lasagna
I love making this Slow Cooker Lasagna on Sundays when I’m away at church. I come home to a protein-packed, family friendly dinner everyone in my home loves. Cooked low and slow, it delivers all the cozy, classic lasagna flavor without turning on the oven. It’s perfect for relaxed weekends, family dinners, and leftovers that taste even better the next day. If you’re looking for more easy crock-pot dinners like this, you’ll find so many cozy, meals in my slow cooker recipes collection.
Why I Love This Crockpot Lasagna
I made this lasagna in my slow cooker for dinner the other night on a bit of a whim, starting with my high-protein lasagna recipe and tweaking it as I went. I wasn’t totally sure how it would turn out. Slow cooker lasagna can be unpredictable, but it was a huge hit with my family. The noodles cooked perfectly, the layers held together, and the leftovers were just as good the next day. This one is definitely going into our regular dinner rotation.
- Traditional lasagna with much less effort: No need to turn on the oven or spend the afternoon in the kitchen.
- No boiling required: Even though we’re not using no-boil noodles, you still don’t need to boil them. They cook right in the sauce!
- Kid-approved: Chessy pasta with meat sauce? Say no more!
- Perfect freezer meal: It freezes well and reheats like a dream, making it an ideal meal-prep recipe.
- High Protein: This healthy lasagna recipe with cottage cheese provides 35.5 grams of protein per serving.
For another simple version, try my Skillet Lasagna, which cooks all in one pan.
Ingredients You’ll Need
Here are all the ingredients for this easy slow cooker lasagna recipe. See the recipe card below for the exact measurements.
- Ground Meat: I like using 90% lean ground sirloin or bison.
- Aromatics: Diced onion and minced garlic
- Seasoning: Kosher salt and Italian seasoning
- Crushed Tomatoes: My favorite canned tomatoes are Tuttorosso, which are higher quality than many other brands.
- Water: We need a little water to thin the crushed tomatoes.
- Cheese: Cottage cheese replaces traditional ricotta for more protein and is combined with Parmesan (or Pecorino Romano) and shredded mozzarella to create the cheesiest filling. If you prefer ricotta, feel free to swap.
- Parsley for extra flavor
- Eggs bind the cheese filling together so it doesn’t leak out when cooked.
- Lasagna Noodles: Use regular uncooked noodles. No-boil noodles won’t work well in a crockpot.
How to Make Slow Cooker Lasagna
After you make the meat sauce and cottage cheese filling, assemble the lasagna in the slow cooker and let it cook. See the recipe card at the bottom for printable directions.
- Brown the meat: It’s essential to cook the ground beef before adding it to the crock pot. The texture will be much better! Add it to an oiled pot over medium-high heat and season with salt. Break it up as it cooks, then add the onions and garlic.
- Make the meat sauce: Add the crushed tomatoes and water to the meat, then sprinkle with Italian seasoning and the remaining salt. Simmer over medium-low heat for 20 minutes.
- Make the filling: In a bowl, mix the cottage cheese, eggs, Parmesan, half the mozzarella, and parsley.
- Layer the lasagna: Spray your slow cooker with oil, then cover the bottom with meat sauce. Add lasagna noodles, breaking them as needed to fit, and top with meat sauce and 1/3 of the cheese. Repeat the layers 2 more times, ending with noodles and any remaining sauce.
- Cook the lasagna on low for 3 ½ to 4 hours. The time can vary depending on your crockpot and the type of noodles. After 3 hours, poke the center with a knife to check if the noodles are tender. If the knife doesn’t slide in easily, continue cooking for another 30 minutes to an hour.
- How to serve: Sprinkle the remaining cup of mozzarella over the top, cover, and cook until the cheese melts. Remove the lid and let the lasagna rest for 15 minutes before slicing. If you cut into it too soon, it won’t hold together well.
Tips for Perfect Slow Cooker Lasagna
- Use regular, uncooked lasagna noodles. They soften during cooking and hold their shape better than no-boil noodles in the slow cooker.
- Start with sauce on the bottom. This prevents sticking and ensures the noodles hydrate evenly instead of drying out.
- Don’t skimp on sauce. Slow cookers don’t reduce liquid like the oven does, but the noodles still need enough moisture to cook through, so I used more sauce than my baked recipe.
- Keep the lid closed. Each time you lift it, you lose heat and moisture, which can result in undercooked or gummy noodles.
- Cook on low, not high. I know you might be tempted, but trust the process. Low heat gives the noodles time to soften evenly and prevents the cheese layer from separating.
- Let it rest before slicing. Resting for at least 15 minutes helps the layers set, so it slices cleanly instead of turning into lasagna soup.
- Add the mozzarella at the end. Sprinkling it on during the final 5 to 10 minutes keeps it melty and gooey instead of overcooked.
Variations
- Meat options: Substitute lean ground turkey or chicken.
- Boost the nutrition: If you want to make it heartier, sauté chopped vegetables, such as mushrooms, spinach, bell peppers, and zucchini, then add them to the sauce.
- Vegetarian slow cooker lasagna: Replace the meat with vegetables.
- Keep it traditional and use ricotta instead of cottage cheese. You can also use a mix of both. I love the cottage cheese, though, because it’s hard to tell the difference between it and ricotta, and it’s lower in calories and higher in protein.
- No time to make homemade meat sauce? After browning the meat, stir in two 24-ounce jars of marinara and the water, then begin building your layers in the slow cooker.
- Allergic to eggs? You can omit them.
- Gluten-free lasagna: Use gluten-free noodles (I have not tested this).
- Switch up the herbs. Swap parsley with fresh basil.
Make-Ahead, Storage, and Leftovers
- Make Ahead: Cook the meat sauce and make the cheese filling the day before, then refrigerate both in airtight containers. On the day you plan to eat it, assemble the lasagna in the slow cooker.
- Refrigerate lasagna in airtight containers for up to 4 days.
- Freeze for up to 3 months.
- How to reheat: Thaw in the fridge, then reheat in the microwave or in an oven preheated to 350°F until warm.
More Slow Cooker Dinner Recipes You’ll Love
For more dinner ideas, check out these five delicious slow cooker recipes to inspire your next meal!
Yield: servings
Serving Size: 1 /8th of recipe
- olive oil spray
- 1 pound 90% lean ground sirloin beef, or bison
- ½ medium onion, diced
- 3 cloves garlic, minced
- 1 teaspoon kosher salt, divided
- 1 teaspoon Italian seasoning
- 2 28-ounce cans crushed tomatoes, (I swear by Tuttorosso)
- ¼ cup water
- 3 cups part-skim cottage cheese, from 1 1/2 16-ounce containers, or use ricotta cheese or mix of both
- 1 ½ cups part-skim shredded mozzarella cheese, divided
- ¼ cup chopped fresh parsley, plus more for garnish
- ¼ cup Parmesan cheese , or Pecorino Romano, freshly grated
- 2 large eggs, beaten
- 12 regular uncooked lasagna noodles, such as Barilla 11.25 ounces (not no-boil)
-
Spray a large pot over medium-high heat with oil, when hot add the ground beef and ¾ teaspoon salt. Sauté for about 3 to 4 minutes, or until the ground beef is mostly cooked then add the onion and garlic and cook until soft, 2 minutes.
-
Add the crushed tomatoes and ¼ cup water (swoosh it around the tomato can to get every last bit) then add to the pot.
-
Season with Italian seasoning, remaining ¼ teaspoon salt and bring to a boil, reduce the heat to medium-low, cover and simmer for about 20 minutes. Taste for salt and adjust as needed.
-
Meanwhile while the sauce cooks, in a large bowl, mix together the cottage cheese (or ricotta), beaten eggs, Parmesan cheese, ½ cup of the mozzarella, and the chopped parsley. Set aside.
-
Spray the sides of an oval 6-quart slow cooker with olive oil, then spread 1 cup of meat sauce on the bottom. Layer 3 lasagna noodles (break them to fit if needed), add 1 generous cup meat sauce, followed by ⅓ of the cheese mixture. Repeat this process 2 more time, finishing with the last 3 noodles. Top with the remaining sauce (you might have a little extra).
-
Cook on low for 3 ½ to 4 hours, or as long as 6 if needed (time will vary depending on your slow cooker and the noodles you use). At the 3 hour mark, poke the center with a knife to see if the noodles are tender, if it slides in easily and noodles feel tender it’s done. If there’s resistance, add another 30 to 60 minutes.
-
When noodles are tender, sprinkle the remaining 1 cup mozzarella over the top, cover, and cook until the cheese is melted, 5 to 10 minutes. Let it stand for 10 minutes with the lid off, then cut into 8 pieces. Garnish with parsley, if desired.
Last Step:
Please leave a rating and comment letting us know how you liked this recipe! This helps our business to thrive and continue providing free, high-quality recipes for you.
- Add in some veggies like spinach, or add mushrooms to the sauce.
- Store the leftovers in the fridge for 4 days in airtight containers.
- Freeze for up to 3 months in freezer-safe containers. Thaw in the fridge then reheat or cook as normal.
Tips for Perfect Lasagna in the Slow Cooker
- Use regular, uncooked lasagna noodles. They soften during cooking and hold their shape better than no-boil noodles in the slow cooker.
- Start with sauce on the bottom. This prevents sticking and ensures the noodles hydrate evenly instead of drying out.
- Don’t skimp on sauce. Slow cookers don’t reduce liquid like the oven does, but the noodles still need enough moisture to cook through, so I used more sauce than my baked recipe.
- Keep the lid closed. Each time you lift it, you lose heat and moisture, which can result in undercooked or gummy noodles.
- Cook on low, not high. I know you might be tempted, but trust the process. Low heat gives the noodles time to soften evenly and prevents the cheese layer from separating.
- Let it rest before slicing. Resting for at least 15 minutes helps the layers set, so it slices cleanly instead of turning into lasagna soup.
- Add the mozzarella at the end. Sprinkling it on during the final 5 to 10 minutes keeps it melty and gooey instead of overcooked.
Serving: 1 /8th of recipe, Calories: 431 kcal, Carbohydrates: 47 g, Protein: 35.5 g, Fat: 12.5 g, Saturated Fat: 5.5 g, Cholesterol: 104.5 mg, Sodium: 997.5 mg, Fiber: 5.5 g, Sugar: 9 g
