Your Nutrition Expert

12/12/2025

Do you have a balanced diet? This is something you should be thinking about! The key to getting all your essential micronutrients (vitamins and minerals) is to focus on nutrient-dense foods and variety across all food groups. If your diet is deficient in these essential nutrients over time, your metabolism, gut health, sleep, and mental health could suffer.

No single recipe will provide every single micronutrient in the perfect amount, but certain types of recipes are great at packing in a wide range. Recipes that combine lean protein, whole grains, and a high volume of colorful vegetables are micronutrient powerhouses. Check out my Eat Smart blog for lots of free meal ideas that will help you meet your health goals😘

https://virtualnutritionist.co/blog/eat-smart

12/08/2025

Tired of the weeknight scramble? The one where a long day ends with you dialing for takeout instead of reaching for a healthy, home-cooked meal? You’re not alone. The goal of eating out less and consuming more whole-foods based meals is essential for any successful wellness journey and especially important for those seeking weight loss. The secret weapon? Freezer-friendly meals!

Check out my new blog post with a free e-cookbook download to get you started filling your freezer. Yummy recipes and simple tips to start eating more at home (without all the calories) are available through my Eat Smart Blog:

https://virtualnutritionist.co/blog/eat-smart/freezer-friendly-weight-loss-meals

12/05/2025

My healthy holiday eating mini course can be viewed for free online🥰 Get some tips and tricks to prevent those extra pounds that often come from all the partying! View for free here (click link and hit play):

https://tinyurl.com/36sxxp97

11/29/2025

Medications known as GLP-1 receptor agonists (like semaglutide) have revolutionized the landscape of weight management. They can be powerful tools, but their initial side effects and cost can be a hurdle for many. Enter GLP-1 microdosing. Read about the pros and cons on my new Eat Smart blog post:

https://virtualnutritionist.co/blog/eat-smart

11/11/2025

🇺🇸 Honoring Our Veterans 🇺🇸

I want to extend my deepest gratitude to all who have served. I’m especially thankful for the time I spent training within the Veterans Health Administration—completing my dietetic internship at Edward Hines Jr. Veterans Administration Hospital. That experience shaped me both professionally and personally. Working alongside Veterans and the incredible VA healthcare team showed me the true meaning of service, resilience, and compassion.

To all Veterans—thank you for your service, your strength, and your continued inspiration. It was an honor to begin my career serving you. ❤️🤍💙

11/07/2025

Grab a FREE healthy holiday desserts collection on my website🥰 Ten amazing treats! Most recipes are below 200 calories. Yay! Download available through my new blog post:

https://virtualnutritionist.co/blog/eat-smart

10/28/2025

Who says you can’t start your day with dessert? Mix some plain Greek yogurt with cocoa powder and dark chocolate. Rich, chocolatey and 5 grams of fiber! Top with some fruit for extra fiber🥰 Each serving is approximately 300 calories with 16 grams of protein.

Recipe Makes 3 Servings:
4 ozs Dark Chocolate (chopped)
1 1/2 cups Plain Greek Yogurt (non-fat)
1/4 cup Cocoa Powder
1 tbsp Raw Honey
1/2 tsp Vanilla Extract
1/8 tsp Sea Salt

Fill a small pot halfway with water and place a heat-safe bowl on top (if you have a double boiler use that). Bring the water to a boil and add the chocolate to the bowl. Melt the chocolate, stirring often. Set aside and let cool slightly. In a stand mixer with the whisk attachment, combine the cooled melted chocolate, Greek yogurt, cocoa powder, honey, vanilla, and salt. Whip up the mixture until smooth and creamy and then portion evenly into containers/bowls. Place in the fridge overnight or for at least eight hours.

Get more free recipes and meal plan downloads on my Eat Smart blog:

https://virtualnutritionist.co/blog/eat-smart

10/23/2025

Your Health, Your Way — Virtually!

Get personalized nutrition guidance from a registered dietitian all from the comfort of your home!

🥣Meal plans tailored to your goals
🩺 Weight management & health coaching
🥦 Support for diabetes, gut health & more
💻 Easy online appointments

Let’s make healthy living simple & sustainable! 💚

https://virtualnutritionist.co

10/23/2025

10/19/2025

Is poor sleep affecting your weight loss efforts?! Lack of sleep disrupts hormones that regulate hunger and appetite. You end up craving more food—especially high-calorie, sugary, or fatty foods. Fatigue also makes workouts harder to do or easier to skip entirely. A well-balanced diet can support healthy sleep habits👏

Get my free, sleep support meal plan to get started on the road to a healthier you🙂

https://drive.google.com/file/d/1uPbYYlMjDrxzOoVDivUIcpWkTnoXuOdp/view?usp=sharing

10/15/2025

For easy, mid-week meal prepping keep it simple! Minimal components = faster prep and fewer dishes. Batch cook core ingredients. Roast a tray of vegetables. Cook a pot of rice or quinoa. Sauté or bake your protein. These become mix-and-match bowls, wraps, or salads! Mid-week is also a good time to double a recipe and freeze half (soups, chili, curry, etc.) so you always have a backup meal ready. If you need help with easy, healthy meal ideas check out my free meal plan downloads😁

https://virtualnutritionist.co/blog/eat-smart/free-meal-plans

10/10/2025

Breakfast is key to starting the day off right but not all breakfasts are created equal. Get my new, free recipe collection with 8 tasty options that do not contain protein powder! All meals contain at least 20 grams of protein and 5+ grams of fiber to fill you up and keep you satisfied until lunch. Both sweet and savory dishes are included. Download from my Eat Smart blog and get cookin'.

https://virtualnutritionist.co/blog/eat-smart