Buffalo chicken flatbread is what happens when game-day cravings meet weeknight practicality—and we’re so here for it. Spicy, tangy, cheesy, and crisp in all the right places, this recipe brings bold flavor without the mess or the deep fryer. It’s the kind of dinner that feels a little indulgent but still checks the “I ate …
Author Archives: Kat Entwistle
Resume Where You Are
In life, a little rain does fall. It happens. As it turns out, it also happens that sometimes we get sick and sometimes we get injured, even when we are doing “everything right.” Sometimes, unfortunate things just happen. And it sucks. If you’ve been around OSi very long, you know that we champion the phrase, …
Protein + Veggie + Rice Bowls
Let’s talk rice bowls—because when it comes to no-fuss, feel-good meals, they’re in a league of their own. This protein-packed, veggie-loaded rice bowl is the kind of recipe that makes eating healthy actually exciting. It’s colorful, flavorful, and full of texture, and it somehow manages to feel both comforting and energizing at the same time. …
Chicken + Veggie Pasta Salad
Let’s just put this out there: pasta salad doesn’t get nearly the love it deserves. Sure, it’s often treated like a sidekick at potlucks and picnics, but this chicken and veggie pasta salad? It’s stepping into the spotlight. With lean grilled chicken, crisp colorful veggies, and a zippy vinaigrette, this is the kind of pasta …
Adult Lunchable
This Adult Lunchable is the ultimate grab-and-go meal that keeps things simple, satisfying, and balanced. Packed in minutes, it’s perfect for busy days when you need fuel without fuss. Think of it as your grown-up version of a childhood favorite—more flavor, better nutrition, same fun vibes. The magic is in the mix: whole grain crackers …
Vacation Meal Plan: Simple, Balanced, and Family-Friendly
Vacations should be relaxing – not a free-for-all that leaves you bloated, exhausted, and digging yourself out of a nutrition hole for two weeks afterward. For the last 10 years, our family and another have taken a beach trip together. And every year, we use a meal plan. Yes, even on vacation. Why? Because planning …
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How Hard Are You Actually Working? Let’s Talk RPE.
Ever finish a workout and think, “That was hard… I think?” Or maybe you crushed it but your coach is giving you side-eye because you clearly had more in the tank? That’s where Rate of Perceived Exertion (RPE) comes in – a simple but powerful tool to help you dial in your training intensity without …
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Poblano Beef Tacos Recipe
Let’s just get one thing straight: tacos are elite. Honestly, I’m not sure I’ve ever met a taco I didn’t like. They’re hands-down my favorite food – not just because they’re delicious (obviously), but because they’re one of the easiest ways to build a high-protein, veggie-loaded, flavor-packed meal that actually satisfies. If you’re looking for …
You Hired a Nutrition Coach and You’re Not Seeing Progress. Now What?
Let’s talk about the awkward thing no one really wants to admit. You’ve hired a coach. Check-ins are happening. Meal inspiration with practical tips are shared weekly. Sessions are going smoothly. But the results? Still not what was expected. So what gives? Why Hiring a Coach Isn’t a Shortcut One of the most common misunderstandings …
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Why Protein is Key for Your Health, Especially as You Age
When it comes to achieving and maintaining a strong, healthy body, protein is an absolute cornerstone of nutrition. Yet, many people underestimate its importance. Protein plays a critical role in building and maintaining lean muscle mass, supporting bone health, and enhancing overall well-being. For individuals focused on improving bone density and increasing lean mass, understanding …
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How to Balance Busy Schedules and Healthy Eating
In our fast-paced lives, finding the balance between busy schedules and healthy eating can feel like a daunting task. Juggling work, family commitments, and personal time often leaves little room for meal planning and preparation. However, with some intentional strategies, it’s entirely possible to prioritize nutrition without sacrificing convenience (or your life!). In this blog, …
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Trusting the Quick Fix: Why We Need to Rethink the Shortcut to Health
Why Are We Still Chasing Shortcuts? Ozempic. Weight loss drugs. Cleanses. The list of so-called “miracle” solutions promising fast results just keeps growing. It’s hard to ignore how much trust is placed in these quick-fix methods – many of which lack evidence for long-term success. It’s not about avoiding effort. It’s about the allure of …
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Why Simplicity Is the Key to Sustainable Nutrition
Nutrition can feel overwhelming. With countless diets, meal plans, and “must-try” tips promising everything from rapid weight loss to boundless energy to magic supplements, it’s no wonder so many people feel stuck in a cycle of confusion and frustration. But what if the key to lasting success isn’t about chasing the latest fad, but …
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No Tricks, Just Treats: Finding Balance This Halloween
Halloween is right around the corner, and with it comes the excitement of costumes, spooky fun, and of course, candy. For many of us, indulging in a few sweet treats is part of the experience. But as we enjoy these seasonal goodies, that familiar voice may creep in: the “food noise.” You know the one: …
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Who Should You Trust for Nutrition Advice? Debunking Common Myths
In today’s digital age, everyone seems to have an opinion on nutrition. Whether it’s influencers on social media, blogs touting the latest fad diet, or even well-meaning friends, the amount of conflicting advice can feel overwhelming and confusing. So, how do you know who to trust when it comes to nutrition? Why Nutrition Myths Persist …
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Balancing Nutrition, Aging, and Life’s Demands: What You Need to Know
As we navigate adulthood (and work our way towards “middle age”), life tends to get busier and more demanding. Between careers, kids, and everything in between, it can feel like there’s little time left for ourselves, especially when it comes to nutrition. Many of my clients tell me, “I know what to do, I just …
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5 Fresh and Flavorful Sides for Your Rotisserie Chicken
Summertime calls for light, refreshing meals that nourish your body. A rotisserie chicken is a versatile protein that’s both convenient and healthy. To maximize the benefits of the season, we’ve found five side dish recipes that showcase the best of summer produce while complementing your chicken perfectly. These dishes are not only flavorful but also …
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Championing Your Sleep for Health and Fitness
“I’ll sleep when I’m ____.” Our society often undervalues sleep, yet it’s crucial for our health. Matthew Walker, PhD, describes sleep as a “remarkable Swiss Army knife of health and wellness” in his book Why We Sleep. He highlights the “healthy trinity” of balanced diet, exercise, and sleep, emphasizing that “lack of sufficient sleep leads to …
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The Creatine Advantage: Science-Backed Benefits You Need to Know
At Original Strength Institute, we believe in creating a solid foundation that involves eating strong, moving often and resting well. This philosophy doesn’t necessarily align with the current health and wellness culture that is filled with fad diets and “quick fix” supplementation. Creating a solid foundation takes time and dedication is going to be primarily …
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Vacationing with Your Health in Mind
Summer beckons with visions of relaxation and fun. But for those striving for health goals, the prospect of disrupted routines and tempting treats and drinks can feel daunting. Fear not! Here’s how to strike a balance between enjoying your vacation and staying on track: Set Vacation Intentions: Even though you’re going on vacation you are …
