Registered Dietitian Nutritionist
Operating as usual
I’m a few months away from becoming an RD! I have learned many great things during these two weeks. ❤️
Here are the top four things I’ve learned:
-Nutrition is personal and unique for everyone.
-Not just anyone can have a private practice. It takes an extensive amount of expertise in a variety of fields in order to meet the clients’ needs.
-As a dietetic intern, I have the opportunity to learn various things each day from my preceptors to further my own education.
-Registered dietitians have great communication skills to share evidence- based advice to their clients.
Thank you for letting me share some nutrition information with you all! Time for the next adventure!
-Emily, dietetic intern
#nutrition4Life #rd2be #dieteticintern #futurerdn
There are many diet trends and fads that encourage people to limit carbohydrates. Here are some facts to set the record straight.
Myth❌- Carbohydrates are only found in bread, potatoes, and pasta.
Truth✅- Foods that contain carbohydrates are grains, pasta, dairy, legumes (beans), bread, and fruits and vegetables. Challenge yourself by making half of your grains whole grains. Some whole grains include brown rice, whole wheat pasta, and oats.
Myth❌- You should limit fruit because it is high in sugar.
Truth✅- Fruit contains natural sugar. Natural sugar is different than added sugar, which should be limited. Fruit has essential nutrients like minerals, vitamins, antioxidants, and fiber. Try to fill half of your plate with colorful fruits and vegetables!
Myth❌- Carbohydrates cause weight gain.
Truth✅- Weight gain can be caused by eating more calories than your body needs. Carbs are essential because they fuel the brain and body. They can easily fit into a healthy diet pattern. A good goal is to aim for 5 servings per day of fruits and vegetables.
-Emily, dietetic intern
Okay guys, I’m going to share a secret! I LOVE cottage cheese. Like, LOVE it. It is such a protein and calcium-rich food which I find so versatile. Now, I know that not everyone might share on this love. If you are one of those, let me try to change your mind by sharing this recipe. Super easy, using simple ingredients, and freezes well (I ALWAYS make two!).
🧀 Cottage Cheese Lasagna
20-25 min prep, 40-45 min cook
•12 whole wheat lasagna noodles
•2 1/2 cups cottage cheese (drained)
•1 pound lean ground beef
•2 25oz jars low sodium marinara sauce
•1 1/2 cups of frozen spinach
•2 eggs, beaten
•1/2 cup grated Parmesan cheese
•1 1/2 teaspoons dried basil
•2 teaspoons minced garlic
•1 teaspoon onion powder
•3 1/2 cups shredded Mozzarella cheese, divided
•Preheat the oven to 350 degrees.
•Cook the noodles according to the package instructions and set aside when done.
•In a large skillet, brown the ground beef over medium heat until no longer pink. Drain if needed. Add the prepared marinara sauce and the spinach; set aside.
•In a medium bowl combine the eggs, cottage cheese, Parmesan cheese, basil, garlic, onion powder, and 1 1/2 cups of Mozzarella cheese. Set aside.
•In a 9x13 inch baking dish, start layering the sauce, noodles, and cheese mixture. You should be able to make at least 2 layers of each.
•Finish with a layer of noodles and top with the remaining mozzarella cheese.
•Bake for 40-45 minutes or until he top layer is brown and bubbly. Remove from oven.
•Let the pan stand for 15 minutes before cutting and serving.
❤️ Adapted from Easy Cheesy Lasagna @daisybrand
⁃if using fresh spinach, use 2-3 cups
⁃if pressed for time, use no-boil lasagna noodles
⁃if no minced garlic available, use 1 tsp garlic powder
⁃if you have time, make your own marinara sauce
#DairyAmazing #QuarantineKitchen #cottagecheese #proteinfood #goodfood #easymeals #sponsored
Jenna Allen Katie McKee Marley Oldham Carnes Dairy MAX
The Teal Pumpkin Project is a movement that advocates for a safe Halloween for kids with food allergies. This creates an inclusive day for all trick or treaters.🎃💙
Here is how you can show your support:
1. Provide non-food treats like glow sticks, slinkies, stickers, and bouncy balls.
2. Place a teal pumpkin in your front yard to show those walking by you are offering non-
3. Share this information with friends and family to spread the word!
-Emily, dietetic intern
#nutrition4LIFE #TealPumpkinProject #FoodAllergyAwareness #HappyHalloween
Whether you love grocery shopping or not, it is something we all have to do! Here are some tips to help you make healthier and smarter choices. 🥦🍐🥕🍌🍓
1. Go shopping on a full stomach to avoid impulse purchases.
2. Make a list beforehand to ensure you buy all necessities.
3. Shop the outer aisle of the store first! This is where fresh fruits and vegetables, whole grains, dairy, and lean meats are found.
4. Fruits and vegetables that are in season are typically less expensive than normal.
5. If unable to find fresh produce, frozen goods are just as nutritious and tasty!
If you are unsure about entering grocery stores due to the current state of the world, many stores have ways to conveniently shop online for easy pick up or delivery!
-Emily, dietetic intern
This cooler fall weather has me craving something warm and sweet! This pumpkin bread will surely do the trick. 🎃🍞
I like using spices such as cinnamon, cloves, and nutmeg because they add so much flavor without having to use heaps of sugar. Serve this pumpkin bread with some peanut butter or almond butter for extra protein.
1. Preheat oven to 350F and grease loaf pan.
2. In large bowl, whisk together oil and eggs.
3. Add in all of the ingredients except the flour and blend well.
4. Fold in flour making sure the consistency is wet but lumpy.
5. Pour batter in loaf pan and bake for 45 minutes.
6. Let cool before serving.
Comment below if you enjoyed making this recipe. I hope you loaf it!🧡
-Emily, dietetic intern
Happy National Quesadilla Day! 🥳 Quesadillas are a fun snack or side dish to add to any meal. Not only can you get creative with it, but it’s a great way to get the family involved. 💃🏻
Here are three ways anyone can enjoy a quesadilla:
1. Meat- lovers: grilled chicken breast, shredded cheese, black beans, spinach, and corn
2. Vegetarian: shredded cheese, onion, bell pepper, black beans, and zucchini
3. Vegan: vegan cheese, extra firm tofu, mushroom, onion, and bell pepper
Add fresh toppings like cilantro, tomatoes, guacamole, chilies, and limes for extra flavor. 🌶
Take a seat at the table, and enjoy a satisfying quesadilla with family and friends!
-Emily, dietetic intern
Let’s talk fiber! Fiber is a carbohydrate that cannot be broken down by the body. It is found in fruits, vegetables, whole grains, nuts, seeds, and beans. 🍎🍐🥦🥕 It is recommenced that adults eat 25- 30 grams of fiber per day.
Fiber has so many benefits like:
Increases feelings of fullness
Normalizes bowel movements💩
Improves blood sugar levels ✅
Reduces the risk of heart disease ❤️
Make sure to drink plenty of water when increasing your fiber intake to prevent constipation.💦
Slowly add these high fiber foods to your diet to avoid GI distress.
Every small change counts!
-Emily, dietetic intern
#nutrition4LIFE #fiber #delicious
Yesterday marked the first day of fall! 🍂 Fall is one of my favorite times of the year because of the delicious fruits and vegetables that are in season.
Broccoli is a great source of fiber + potassium🥦
Substitute high sodium seasonings for garlic and ginger for extra flavor 😋
Persimmons are a sweet way to add flavor to any yogurt, oatmeal, or salad 🧡
Sweet potatoes can be mashed, fried, baked, boiled, steamed, or microwaved 🥔
Challenge yourself by incorporating produce that are in season for peak flavor and nutrients!
-Emily, dietetic intern
#nutrition4LIFE #eatinseason #delicious
Help me welcome Emily, our dietetic intern from TWU who is going to be taking over the social media accounts of LifeCycle Nutrition for the next two weeks.
Here are some fun facts about her:
She is an identical twin 👯♀️
Favorite food- sushi 🍣
Hobbies- staying active 🏃🏻♀️, playing corn-hole, and cooking 👩🏻🍳
Favorite color- green 💚
Go to Netflix show- The Office
Give her some love as she shares great nutrition information, and feel free to ask her questions if you want something specific posted! She is excited to learn about nutrition through the stages of life and interacting with you all through this platform.
#nutrition4LIFE #rd2be #dieteticintern #futurerdn
☀️ Summer in Texas calls for refreshing foods! With kids back in school, it’s essential to make sure that nutritious meets delicious at snack time. 📚 A family favorite at my house is a simple,yet satisfying Yogurt Smoothie Bowl. 🥣
In a blender (we use a mini blender), mix 5 oz of Greek yogurt (🥭 mango is my favorite!), 3 oz milk (we use 1% 🥛), 1/2 frozen banana 🍌, 1 cup frozen berries (any berry or ALL the berries 🍓). Mix until fully combined. Add more milk as needed to achieve desired consistency. 🥣Pour in a bowl (or sip from a straw) and top with your favorite granola and/or seeds for a little extra texture 😋.
Greek yogurt is packed with calcium, protein, probiotics, and potassium 💪🏼 you are welcome! 🥰
#DairyAmazing #QuarantinedKitchen #sponsored #yumyum #musclefood #kidfriendlyfood #delicious #nutritious
Katie McKee Marley Oldham Carnes
Who doesn’t love a good cooking competition? This weekend, my family and I are choosing a recipe each from DASH Diet Meal Prep to prepare and enjoy next week.
I’m leaning towards the Rigatoni with Spinach Pesto but the Pistachio Crusted Tilapia is winking at me too! I might call Katie McKee to help me decide!
What recipes have you tried? Share your pics and comments, would love to hear. If you want to try some of these delicious recipes at home and don’t have your own copy yet, order here: https://amzn.to/3dGcWFf
Is anyone else struggling getting the kids fed now that the morning rush is back? Having breakfast ready-to-go is an easy way to save time, prevent arguments, and avoid late Zoom calls. 🤣
The Energy Sunrise Muffins from DASH Diet Meal Prep Cookbook (page 93) have been a hit this week! You should try them, I think you’ll agree. I know Katie McKee does.😋
If you have your own copy and there’s a recipe you like or don’t like, feel free to leave us a review using this link https://amzn.to/3dGcWFf.😊
I’m truly loving all the messages, e-mails, posts, texts, pictures we continue to get about the book and the recipes in it! It’s so rewarding to know it serves the purpose we wrote it for. Simplify healthy meal time for everyone.
28 amazing reviews already posted! It would mean so much to Katie McKee and I if you could share your honest opinion, not only with us on a personal
note but on Amazon for others to use and make their own decision about DASH Diet Meal Prep.
Thanks in advance for the extra time you will gift us by writing your review. You can use the link below to review and/or purchase.
amazon.com DASH Diet Meal Prep: 100 Healthy Recipes and 6 Weekly Plans
🌧 Storms here in North Texas means cooler temps coming next week...perfect time for one of the 5 delicious and nutritious soups in DASH Diet Meal Prep!
🍲 I know I have a favorite and so does Katie McKee! Find your favorite by ordering your own copy or share it by writing a review here: https://amzn.to/3dGcWFf
The girls are not the only ones who have brand new books to start the school year!
Katie McKee and I have DASH Diet Meal Prep!
If you already have your own copy, we would love to see your honest opinion shared with others here: https://amzn.to/3dGcWFf. Use this same link to order your copy. You don’t want to miss out!
❤️ Oh my! I have been feeling so much love! So many people, more than I can capture, have shared their DASH Diet Meal Prep Cookbook arrival and excitement with me. I am so grateful for all the support.
🤩 Katie McKee and I cant wait to hear what you guys think. Writing a review is such an amazing way to continue your generous support to us and a wonderful way to help others find out if this book might be just what they need.
👉🏻 To order your own copy and/or write a review, use this link: https://amzn.to/3dGcWFf
The day is finally here! I am so excited because DASH Diet Meal Prep Coobook is officially out in the world for you to read and enjoy. 🎉
Katie McKee and I can't wait to hear what your favorite recipes are. 😋
It's been a crazy ride from start to finish, and I'm thrilled to be a co-author of a book I know will help so many! Thank you again for all of your support. It really means the world to Katie and me! ❤️
We hope you learn, enjoy, and relax as you read the book and plan your meals. This book offers 6 weeks of stress-free, heart-healthy meal preps, PLUS 100 extra recipes! 🥙
It was so much fun (and hard-work) putting it all together in a way we hope you will love. 🥰
Get your copy here: https://amzn.to/3dGcWFf
The reviews are rolling in!
With the e-book version of DASH Diet Meal Prep available, some amazing supporters are already starting to leave reviews. I’m sharing a couple that make my heart happy because they truly encompass what Katie McKee and I wanted to pass unto our readers. The DASH Diet is simple and achievable for everyone!
If you’ve purchased the e-book or pre-ordered a print copy, please consider leaving a review! Your honest opinion is so useful and plays a direct role in helping others find this book and decipher if it is the right fit for them. Truly appreciate your support!
Order your own copy and leave a review here: https://amzn.to/3dGcWFf
😳 I'm not kidding you guys...these recipes are so delicious, simple, and detailed, that Victoria had to get in the fun. Dinner was all her!
🙃 Yes, we MIGHT be a LITTLE obsessed with the Pineapple and Shrimp Skewers right now, but why wouldn’t we? Yum!
😋 Hope you can find a few favorite recipes too when you get your DASH Diet Meal Prep Cookbook!
🥳 Book launch is Tuesday and Katie McKee and I are super excited. Don’t wait any longer, pre-order your copy here: https://amzn.to/3dGcWFf
⏰ T-Minus 3 days until DASH Diet Meal Prep is released!
👨🏻🍳 Can't wait until all those who have pre-orderd get their cookbooks in the mail and start enjoying their recipes at home. Meal time will be a no-brainer in August for many!
🥳 If you want to join in their excitement, you can order yours using this link: https://amzn.to/3dGcWFf You know you want to!
🎁 Plus, don't forget, if you send us (Katie McKee and Maria-Paula Carrillo) your proof of purchase to [email protected] by August 3rd, you will receive our gift "6 Recipes to Get You Through Your Day". Yes, extra recipes just for you!
Happy dance time! You guys thought I was excited when one of our DASH Diet Meal Prep cookbooks arrived? I got a FULL box of them in the mail! 🥳
This truly has been an amazing experience and I am grateful for all the love and support you guys have shared with me. This was a true labor of love (and science) for Katie McKee and me. Translating nutrition science into practical use is what we, as Registered Dietitians, are all about.
If you haven’t ordered your copy yet, there is still time! Every pre-order is key to the book’s success and puts a big smile on my face ☺️ Use this link https://amzn.to/3dGcWFf and get yours now!
☀️ This summer has definitely been different and more challenging than any other. With the girls home most of the time, I try to get them involved as much as possible. Any food activity in the kitchen is one I never get complaints (or eye rolls) about - especially if they get to eat afterwards!
💕 Yesterday we tried Mozzarella and Tomato Bites - perfect balanced and light summer snack! They are not fans of the balsamic dressing, so we left it out this time.
🍅 Mozzarella and Tomato Bites 🧀
2 servings (5 mini skewers each)
1 tablespoon olive oil
1 tablespoon balsamic vinegar
1/8 teaspoon dried oregano
1/8 teaspoon salt
1/8 teaspoon pepper
10 grape tomatoes
20 basil leaves
10 mini fresh mozzarella balls
1. In a small bowl, whisk together olive oil, balsamic vinegar, oregano, salt, and pepper. Mix in the mini fresh mozzarella balls and toss.
2. Using toothpicks as skewers, thread a tomato as the base, then 2 basil leaves, and last a mozzarella ball. Enjoy immediately or refrigerate covered until serving.
😋 Tip: we didn’t have mini mozzarella balls on hand, so we made our own out of a large ball using a measuring teaspoon.
#SummerKitchen #mygirls #SnackTime #DairyAmazing #QuarantineKitchen #sponsored
Katie McKee Marley Oldham Carnes Jenna Allen
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