In my copy of The American Dietetic Association’s Complete Food & Nutrition Guide revised & updated 3rd edition, which sits on a counter in my kitchen next to some other staples, it discusses “Portion Distortion”.

Don’t Get It Twisted

It goes on to say, “Today’s portions seem to say “Eat until you feel stuffed, not just until your satisfied.” With this attitude, it’s easy to see how adults and kids might lose their ability to regulate how much they eat….”

As a mere lad I was taught, as most kids are I suppose, to clean my plate. Waste not want not. My parents and grandparents weren’t doing anything wrong. They were teaching me not to waste good, home-cooked food. And good it was. I was very fortunate to eat the way I did growing up. How much is on the plate is a whole different matter.


A serving is defined as the recommended amount on a label based in ounces, 1/2 cups, etc. for optimal nutritional value.


A portion is how much we choose to eat. Or how much an establishment decides to give us.



Indeed, it can be extremely diffucult regulating how much we eat. Portion sizes in the U.S. have become downright out of control. Food porn shows us nauseating creations, but somehow we laugh at them and think them clever. Bacon lampshades and cupcake garnisments on hot fudge sundaes oozing with sauce.

In the now infamous documentary Super Size Me, Director Morgan Spurlock takes a rather dramatic look at the fast food industry. An extreme experiment, the premise is there. The ability to regulate how much we eat has become skewed. The restaurant chain featured has since removed the slogan.

Shop till you drop

Everywhere we go sizes for everything have dramatically increased. An online study shows that over a 30 year period from 1978 – 2008, the average number of items in our supermarkets have increased from 8900 to over 47,000. Is it any wonder why food shopping has become such a task.

30 years ago an 8oz cup of coffee with milk and sugar was 45 calories. Today, a 16oz Grande caffe mocha with whip? 330 calories.


So how do we make sense of it all?

Part II



Farm-to-Table/Midwestern Edition

Dining Out

Here in Kansas City, Missouri, we are known for doing a few things well. Besides our penchant for BBQ, renowned Jazz and a Royal Baseball Team, our magnificent Fine Arts Museum houses one of the largest Asian Art collections in the West.

Just to name a few.

Depending on who you talk with, the Farm-to-Table, or Farm-to-Fork movement as it is also known, began in different places for different reasons.

“It’s amazing what you can get accomplished if you do not care who gets the credit” – Harry S Truman 

In the historic River Market Area of our city, there is a restaurant:


The Farmhouse 

Eating Cleaner & Cleaner Everyday


Besides supporting local & regional businesses, a practice I am a very strong advocate for, the Farm to Table movement is helping promote fresher, cleaner, and more organic victuals. It’s one thing to clean up our refrigerators and cooking habits, but eating out can be a challenge. No longer seen as a fad or trend, businesses are jumping on the wagon to promote the message.

Something I truly admire.

Soup & Salad

At the time of my visit it was the very height of summer. Record high temperatures call for cold soup…..




..and probably the best Cobb Salad I have ever had. No pre-cubed cheese and wilted romaine on this plate. Rather Bleu cheese crumbles, pickled red onion, and Green Goddess Dressing. Indeed, this was an inventive take on an old standard.

My mom, raised in the area, made gazpacho for us while growing up on the Eastern Seaboard. I asked our server if it was the “chunky style.” He informed me and my guest, visiting from San Francisco, that yes it was and it was the owners recipe sure to not disappoint.

It did not disappoint and gave my moms some serious competition. Nothing beats mom’s.

With a team that makes you feel welcome from the moment you walk in the door, this local gem serves it up just how it should be.

In case one might wonder where they procure their ingredients the farms are listed on the back of the menu.


Do some research. I did. Many of these farms are surrounding Kansas City and are fantastic.

For more info on what their dishing up go to:

For Cheese lovers like myself go to:

For questions and the skinny on how to eat cleaner and cleaner everyday email:  


Meal Prep Mania

Meal plan

You’ve seen us all on Instagram #mealprep sharing those pics of thousands of containers full of delicious looking foods.

But not the secrets.

I’m doing just that. In my newest eBook out later this month find out:

  • How many kitchen gadgets a person really needs
  • Who the very first meal preppers were
  • How to become an Extreme Couponer or just how to save more moolah?
  • Serving vs Portion What we all should know
  • Why Black Peppercorns where like semi-precious jewels 
  • Streamline your kitchen

Meal plan

Get a free copy!

“Cooking well doesn’t mean cooking fancy” – Julia Child

  • Meal Plans
  • Recipes
  • and a whole lot of trivia you never thought you might like to know






I eat a lot of chicken. No, I will probably never go vegan. I enjoy chicken too much.

easy peasy 

Whenever I need to pull a never fail, works like a charm, sumthin’, sumthin’ out of my culinary hat, this is one of them.

All you need are a few basic things.

Lemon Pepper Chicken

  • Olive Oil – good quality
  • Lemons – several large ones
  • Salt
  • Black Pepper – cracked
  • Garlic – you decide how much, peeled cloves
  • Chicken Breasts – bone in

Personally, I can’t go very long without this in my spice rack.


As the world’s most traded spice, clearly I’m not the only one. I use this on just about everything, but get what brand works for you.


“Instead of going out to dinner, buy good food. Cooking at home shows such affection” – Ina Garten


Preheat your oven to 375 degrees. Wash each breast well, dry them, and trim some of the skin.

Step 1

Season chicken well with salt & cracked black pepper. In a glass baking dish drizzle olive oil in the bottom and arrange garlic cloves. Bake for 10 minutes. (After this, your neighbors from upstairs will start texting you wanting to know if they can come down for dinner.)

Step 2

Take baking dish out, add the chicken, skin side down, squeeze the juice of two, (2) lemons over and return to oven for 10 minutes.

Step 3

Turn chicken, arrange on top of the garlic cloves, and season with more lemon juice,  and pepper. Grate lemon peel over top.

Bake for an additional 30- 35 minutes, or until the juices run clear. Baste from time to time. Show some affection.

Be sure to drizzle a little of the pan juices over top of each while they are resting as well.


Clean, natural, and high in protein. Healthy too, all the things you could ever want on a plate.