Last week we talked about what to do when a lab result comes back flagged. This week I want to go one step deeper. When a number looks off, there are usually a few places worth getting curious about before anything else. Your thyroid. Your blood sugar. Your hormone changes. Many of us have had cholesterol checked a dozen times and never once had these looked at alongside it. That is not a failure on your part. Most of us were simply never told to ask. So I am curious, which of these have you never had checked? Vote below, and tell me in the comments what you wish someone had asked you sooner. Which of these have you never had checked?

Most taco seasoning packets at the store contain fillers, anti caking agents, and sometimes sugar. This one has nothing but real spices, and it takes five minutes. Make one jar and taco night is sorted for months. Makes about 3/4 cup (26 servings) Prep: 5 minutes Difficulty: easy INGREDIENTS • 10 to 20 g chili powder (about 1 to 2 tablespoons) • 1 1/4 tablespoons garlic powder • 1 1/4 tablespoons onion powder • 1 1/4 tablespoons dried oregano • 2 tablespoons paprika • 2 tablespoons cumin seeds (or 2 tablespoons ground cumin) • 1 tablespoon sea salt • 1 tablespoon dried chili flakes (optional, for more heat) • 1 tablespoon black peppercorns (optional, or 1 tablespoon ground black pepper) METHOD 1. Make sure your blender jar is completely clean and dry. Moisture makes spices clump. 2. Add all the ingredients to the blender. 3. Blend on high for about 1 minute, stopping to shake the jar halfway, until you have a fine powder. Any regular blender, mixer, or spice grinder works. 4. Let the powder settle for a minute before you open the lid, so the dust does not puff into your face. 5. Pour into a sealable glass jar and store in a cool, dry place. It keeps for up to 6 months. Shortcut: if you already have ground cumin and ground pepper, skip the whole seeds and peppercorns and just stir everything together in a bowl. HOW TO USE IT • Tacos and nachos: use about 1 to 2 tablespoons per pound (450 g) of ground meat, with a splash of water so it coats evenly. • As a meat rub for chicken, beef, pork, or fish before grilling or roasting. • Sprinkled on roasted vegetables, sweet potatoes, or cauliflower. • Stirred into sour cream, Greek yogurt, guacamole, dips, and dressings. • Mixed into rice, beans, eggs, or soups for a little extra warmth. Want it milder? Leave out the chili flakes and peppercorns, or cut the chili powder to the lower amount. Want it hotter? Go to the upper amount and keep the flakes. WHAT EACH INGREDIENT DOES Chili powder: This is where the warmth comes from. Chili peppers contain capsaicin, which is what makes them hot and is known for supporting circulation and a healthy metabolism. They are also a good source of vitamin A.

I'm not ashamed of showing you what I shop for. It took me a long time to learn how to do this well, and for more than one reason. I learned to shop from a list. I learned to shop within a budget. And I learned to shop for what I'm actually going to cook, not for what looks good in the moment. You may have your own reasons for how you shop, and that is completely okay. I just hope my list helps you too. Here's what was in my cart: Eggs: Nellie's free range, two cartons Chicken: boneless skinless thighs Dairy: Cabot whole milk plain Greek yogurt and cottage cheese Pantry: Chosen Foods avocado oil mayo and pine nuts Vegetables: broccoli, cauliflower, carrots, and organic greens Fruit: strawberries, blueberries, and Honeycrisp apples Same foods I buy again and again, with a few small changes from week to week. That is what keeps it simple, and it keeps me from wasting money. You do not have to shop like me. You are not behind if your cart looks different. Take what helps and leave the rest. The full list is growing in the Classroom, right next to the recipes. Now tell me, is there something in my cart that made you wonder why I buy it? Ask me in the comments and I will tell you.

Eggs with veggies is my everyday breakfast. This is the next level, for the days when you want even more protein. Eggs with turkey bacon is one of my favorites. I don't have it very often, but it is really yummy, and it is a great option for meat eaters who want to level up their protein. Why add meat to eggs? Your first meal of the day sets the tone for the rest of it. Eggs already give you about 6 grams of high quality protein each, but two eggs is only about 12 grams. I suggest at least 20 to 30 grams of protein at breakfast, and many people need more. Adding meat is one simple way to get there without making breakfast complicated. Extra protein helps you feel full longer and keeps your energy steady. When breakfast is strong on protein, many people find they stop looking for snacks late in the day. What does the meat add? It depends on the meat. Turkey bacon adds extra protein, about 2 to 3 grams per slice, though it varies by brand, so check your label. Other meats can bring more, along with nutrients like B12, iron and zinc. And eggs bring their own: choline for your brain and liver, vitamin D, selenium, and lutein and zeaxanthin for eye health. A quick note on quality. Turkey bacon is a processed meat, so I enjoy it sometimes, not every day, and I look for the cleanest one I can find. There are a few things I check on the label when I shop. Ask me in the comments and I'll tell you. The recipe Eggs: 4, or as many as you need for your protein goal Turkey bacon: 2-4 slices A little olive oil, butter or ghee, only if your pan needs it Salt and pepper Cook the turkey bacon in a warm pan until done the way you like it. Push it to the side, or take it out, and add your eggs to the same pan. Cook them any way you like: scrambled, sunny side up, or soft. Whatever is ready to eat fastest for you. Four eggs and four slices of turkey bacon gives you roughly 40 to 43 grams of protein. Again, check your bacon label. The veggies Put your veggies on the side of your plate, fresh. Avocado, tomato, cucumber, whatever you love. Please do have veggies with your breakfast. They bring the fiber that keeps you full and make your plate colorful.