Jessica G Callear- Health Coach

01/30/2026

01/26/2026

Over the weekend in our area I saw a post show up several times on my facebook feed. It was about several women sharing similar stories to each other regarding trying to improve their health but got taken advantage of.

I went back and forth about saying anything but I felt that if one person reads this and it saved them a similar negative experience then it’s worth it.
I honestly have also had this conversation more times than I can count in visits with my own patients who were targeted by some “miracle weight loss option”.

So I am going to give you my honest, unbiased opinion. Know that it comes from someone who has been in the clinical weight management field for over 15 years, as well as several degrees and certifications in this specialty. And I have nothing to sell you…..

What is the truth with weight loss and maintenance? Is there any miracles out there?
The answer is no. And everyone’s journey or path to better health is also different. If someone ever offers you a “miracle” or “never seen before” option, they are literally just trying to make money off of you. And let’s be honest, when we get to the point we want a change, we wanted it yesterday. And change of any kind is hard. And sometimes we are tired of doing hard things. But know that you can make changes without going broke doing it and without feeling if you don’t follow a plan 100% you failed. The only time you fail is if you completely just quit. Even a smidge of a change is still progress….

Now Jess you say, but what about supplements? Anti-obesity medications? Weight loss surgery?
They are all tools. And I am a huge supporter of all of them. But not one single tool is the right tool for everyone. And they are just that, a tool. Something that needs to be used alongside lifestyle changes to help. But none of them are a miracle or a quick fix by themselves.

We also need to know that what works for one person doesn’t necessarily work for the next. Each person has different needs, has different health issues, lives a different lifestyle etc. What most people need is a plan or goal to work on by making small, sustainable changes, but ones that work for them.

So my takeaway is that if you need help with any health issue or concerns, or how to improve your health. Find a qualified person to help you. Find someone who can help support your goals. And lastly, if it feels too good to be true it probably is.

And let me end this on a very honest note: If there was a miracle, trust me I’d use it too! I’d be the first person to shove you out of the way to get to it! Because if I could also make my life easier, I am all for it!

Www.jessicacallear.com

11/12/2025

Buffalo Loaded Sweet Potato Fries

I’m back with another super quick but really good weeknight recipe/idea!

Now I saved time using frozen sweet potato waffle fries (but feel free to make your own, I was just keeping this easy).

Ingredients:
1.5lb thin sliced chicken breasts
1/4c plain greek yogurt (used one with a little fat)
1c wing sauce (I used a low calorie medium flavor)
1 tablespoon grated garlic
5oz blue cheese crumbles
3 stalks celery; chopped small
2 carrots; chopped small
1 bell pepper; chopped small
1 small red onion; chopped finely
1 bag Sweet potato fries; make the servings you need

Directions:
1. Pre-heat oven to 400 degrees. In a large bowl, mix together the yogurt, wing sauce and garlic until smooth. Put the chicken in and mix well (I used gloves hands to really coat it well).
2. In a small, sprayed baking dish. Layer the chicken evenly, pour the excess dressing over top. Bake for about 40-45 minutes or until chicken shreds easily (cooked to 165 degrees).
3. While chicken is cooking, cook the sweet potato fries according to the package directions.
4. In a medium mixing bowl, mix together the blue cheese crumbles and all of the veggies. Stir well and refrigerate until ready to eat.
5. Once chicken is cooked; shred it in the dish. Then assemble the bowls. Start with a layer of sweet potatoes fries, then top with chicken and finish by topping with the veggies/blue cheese topping.
6. Enjoy!

Www.jessicacallear.com

11/05/2025

Easy Fall Salad

This has become one of our weekly staples during racing and soccer season. I can literally have it made in no time and it is so good! My co-workers asked for me to please share it as they were watching me eat it at lunch!
The other thing I love about this meal is that it takes advantage of pre-cut veggies. Eating well doesn’t have to be hard, use some of these short cuts to help get healthier meals on your table quickly and with little work.

*use my trick for keeping the apples from getting brown

Ingredients (makes 4 salads):
1- family size sweet kale chopped salad kit
4oz crumbled blue cheese
2-3 apples (I used gala), diced
1-2 lemons
Cooked chicken

Directions:
1. In a medium bowl, squeeze the juice of 1-2 lemons. Add the diced apples and stir well. Fill with cold water to cover all apples. Let sit for 5 minutes.
2. Assemble salads. Divide salad kits among 4 big bowls. Top with 1oz of blue cheese, top with cooked chicken, then drain the apples and add them to the salads.
3. Enjoy!

Www.jessicacallear.com

10/29/2025

I’m back!! Or at least I am going to try to be more often…..

I stopped posting as much because I stopped making recipes or let me say I just didn’t feel like taking the time to measure and record everything to publish a recipe. But as I am always making different things and spend all my days talking to people about how to create healthy meals I realize that I don’t need to be sharing exact recipes.. even though I will try to add those in. I just need to be sharing ideas so you can create new meals that work for you!

So in spirit of that new theme here is the first of my favorite fall go to meals. Best part of this is that it is a sheet pan meal, which means only one pan to clean and it’s quick and easy……and stay tuned for the many varieties of this dinner I will be sharing. Once you find a pattern you’ll see how you can create a bunch of different dinners from the same “recipe.”

Sheet Pan Winter Squash and Sausage

Ingredients:
Winter squash of choice (I used a delicata, acorn and carnival), cleaned and cut into bit sized pieces
Mushrooms; halved
Onions; quartered
Asparagus
Chicken sausage (used a chicken feta one) can cut in half or into bite sized pieces
Garlic; minced
Goat cheese
Olive oil or avocado oil
Seasoning of choice

Directions:
1. Preheat oven to 400 degrees. Spray a large baking sheet with cooking spray.
2. Mix together all of the veggies, garlic, olive oil and seasoning. Mix well to combine.
3. Pour veggies on the baking sheet and spread out evenly. Place sausages on top.
4. Bake until veggies are soft and sausage is cooked to temperature. Mixing 1-2 times during the baking time. This usually takes about 40-45 min.
5. Serve the roasted veggies and sausage topped with goat cheese.

*how to make this your own- use any veggies you like

Www.jessicacallear.com

05/27/2025

Pesto Crispy Rice Salad

Here is a quick and easy but really tasty change for your usual dinner salads. I had been seeing an Asian style crispy salad pop up but I had everything to try it more Italian style so I made it a few weeks back but something was missing so I tweaked some things and this is super good! Now I used a pre-made dressing because this is all about eating good food that doesn’t take a million ingredients or time . Feel free to use homemade dressing or any pre-made one you like. This is also a great way to use up left over rice.
Give it a try for a quick dinner!

Recipe available at: www.jessicacallear.com

05/14/2025

PB chocolate chip oatmeal energy bars

I’m always looking for snacks to take to Arlo’s races and to have around for the kids to snack on. This time I was thinking of a baked energy bar and this one didn’t disappoint. It did take a littler tweaking to get it right but I finally got Arlo’s and my nephews approval! They were my taste testers for this one. They said they taste like a baked overnight oats.

Give these a try to take along for trips, sporting events or just good ol’ snacking at the house.

Recipe available on: www.jessicacallear.com

05/07/2025

Thai Slaw Salad

Spring is under way! We tend to do a lot more salads this time of year but the typical salad gets boring to me quickly and is also one of the most common complaints I get from patients. So here is a super quick and tasty salad! The recipe is for the salad alone and I added chicken to round it out but feel free to add any protein you like or use it as a side for your favorite protein.

Recipe available at: www.jessicacallear.com

01/22/2025

Another Quick Weeknight Meal

I think I am now just on a mission to show how many different meals I can make that all are the same template but yet very different tasting meals. Stay tuned to see how many I can come up with…. Or until I find a different topic to beat to death. Either way it will help give you some great meal ideas to add into your own rotation.

What’s in the bowl tonight?

Salad kit: Sweet kale salad
Protein: homemade sloppy joes
Carb: basmati rice made with chicken bouillon

01/15/2025

“I’m tired of eating the same thing”

One of the things I hear the most is “I’m tired of eating the same thing.” Now this is where I always give my favorite forewarning of “I’m going to shoot you straight here.” Followed by: “Have you ever noticed you are typically eating the same things over and over again and don’t get tired of it?” How many times do you go to a fast food restaurant or choose the same snacks over and over again and never get tired of that? But eating a meal that we deem as “healthy” and we are tired of it?

Here’s where I have a great solution to the problem…. Stop eating the same thing every day! Look at the picture I shared today. Does it look I created a whole new recipe or meal? I bet it does. But in fact it’s the same format as the meal I showed last week. All I did was use a different protein, a different salad kit and still had rice. And instead of pesto I used taco seasoning… that’s it. This meal took me about 5 minutes longer than last week only because beef takes a few extra minutes. But this is where most of my meals are the same thing over and over again, but by using a different protein, different seasonings the meal looks and tastes like something completely different.

So.. tired of eating the same thing? Change it up. All you need is some different spices and different proteins but it takes no longer to make and doesn’t need a 15 step recipe. Give it a try, I guarantee no more boring meals that you are tired of eating and you will actually look forward to a quick and easy but really good tasting healthy meal.

01/08/2025

Jessica’s New Quick Weekend Go-To Meal

So in order to work toward a healthier 2025 I realized I really needed to do better on the weekends. During the week I am a routine machine but the weekends are not as routine with food. Always good meals but sometimes a little too good if you know what I mean…..

A few weeks back my son was so excited to have us eat the venison from the deer he got over hunting season so I added some rice and a salad in one big bowl and now this meal is our Saturday go to meal. And is so easy to make a million different ways as you can see here. What’s even better is that it’s super quick and easy. This meal took 15 minutes and that’s only because the rice takes 15 mintues to cook.

What’s in the bowl?
Protein: pick your favorite. Shrimp is one of my go-to’s because it cooks supper quick. All I did was toss it in a little pesto and put in the air fryer at 400 degrees for about 5-10 minutes
Carb: rice, can use any of your favorites. All I did was add 1/2 tablespoon of pesto into the water as the rice cooked but it made it taste so good!
Veggies: salad kit- anyone who sees me as a patient knows I love salad kits (watch for my upcoming post about salad kits)