Nutrition Consultants & Certified Diabetes Educators Texas Nutrition Consultants, formerly Shelley Madsen & Associates is one of the largest and most experienced practices of dietitians in Central Texas.
Many of the leading healthcare providers in our area such as primary care physicians, endocrinologists, cardiologists, and psychologists refer to us when their patients need expert nutrition advice.
Operating as usual
Happy Easter Everyone!
Valentines Day Caprese skewers!
Tuscan Zucchini Noodle Salad
4-5 medium crisp zucchinis, spiralized
8.5 oz jar sun-dried tomatoes in oil, drained and chopped
6.5 oz jar pitted kalamata olives, drained and halved
1 red bell pepper, seeded and chopped
1 cup baby spinach leaves, coursely chopped
1/4 cup fresh basil leaves, chopped
1/4 cup fresh grated parmesan
For the dressing:
4 Tbsps balsamic vinegar (use a good high quality one)
3 Tbsps extra virgin olive oil
1/4 tsp dried oregano
1/4 tsp dried basil
1-2 cloves fresh garlic, minced
sea salt and pepper to taste
Shake all dressing ingredients in a tightly lidded jar until well blended, or whisk in a small bowl.
Gently toss all salad ingredients with dressing and enjoy!
Our office will be closed on Friday, December 31, 2021, and will resume normal business hours on Monday, January 3rd.
Our office will be closed today, tomorrow and Friday for the Christmas Holiday. We will resume normal business hours on Monday, December 27th.
Cucumber Christmas Trees
Makes about 8 servings
8 oz cherry tomatoes
2 English cucumbers
2 slices of yellow cheddar cheese
3-inch bamboo skewers
mini star cookie cutter
Using a very sharp knife, or a mandoline set on the thickest setting, carefully slice your cucumbers into 1/4-inch slices.
Sprinkle each slice with a tiny pinch of salt, to help it bend when creating your trees.
Meanwhile, using a mini star-shaped cutter, cut stars from the cheese slices.
Slice your cherry tomatoes in half to create the bottom of the trees.
Pat your cucumber slices dry with a paper towel before assembling your trees.
Wishing Everyone a Happy & Safe Thanksgiving!
Our office will be closed from Wednesday, 11/24 - Friday, 11/26. We will resume normal office hours on Monday, 11/29.
Cute idea for a fruit platter!
Mallory is a bilingual Registered and Licensed Dietitian, who is originally from Kansas City. Upon earning her Bachelor’s degree in Nutrition from the University of Arkansas, she completed her dietetic internship and Master’s degree in Nutrition and Dietetics from the University of Kansas Medical Center with an emphasis on clinical research. She is currently working on her dietetics in integrative and functional medicine certification and is passionate about empowering clients with the skillset to achieve their own personal health and nutrition goals. Pediatric nutrition, renal nutrition, weight management, diabetes, bariatrics, and gastrointestinal disorders are her specialties.
Danielle is a Registered and Licensed Dietitian who has earned both her Bachelor’s and Master’s Degrees in Nutrition from Texas State University. Diabetes, cardiovascular disease, pregnancy, pediatrics, vegetarianism, and weight management are her specialties. Danielle is passionate about working with parents and children in managing picky eating and other childhood nutrition concerns to make family mealtimes stress-free and enjoyable. Danielle also enjoys guiding clients of all ages in developing a healthy relationship with food and achieving personal health goals.
Our office will be closed on Monday, September 7th in observance of Labor Day.
Salmon & Spinach Salad with Avocado
2 salmon fillets (4 ounces each)
1/4 teaspoon salt
1/8 teaspoon pepper
1 teaspoon canola oil
4 cups fresh baby spinach
2 tablespoons balsamic vinaigrette
1/2 medium ripe avocado, peeled and cubed
2 tablespoons dried cranberries
2 tablespoons sunflower kernels or pepitas (salted pumpkin seeds)
2 tablespoons chopped walnuts, toasted, optional
Sprinkle salmon with salt and pepper. In a large nonstick skillet, heat oil over medium heat. Add fillets, skin side up; cook until fish just begins to flake easily with a fork, 4-5 minutes on each side.
In a large bowl, toss spinach with vinaigrette; divide between 2 plates. Place salmon over spinach; top with remaining ingredients. Serve immediately.
To toast nuts, bake in a shallow pan in a 350° oven for 5-10 minutes or cook in a skillet over low heat until lightly browned, stirring occasionally.
1 serving: 386 calories, 27g fat (4g saturated fat), 57mg cholesterol, 614mg sodium, 15g carbohydrate (7g sugars, 5g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 3 fat, 2 vegetable.
Spaghetti Squash Meatball Casserole
1 medium spaghetti squash (about 4 pounds)
1/2 teaspoon salt, divided
1/2 teaspoon fennel seed
1/4 teaspoon ground coriander
1/4 teaspoon dried basil
1/4 teaspoon dried oregano
1 pound lean ground beef (90% lean)
2 teaspoons olive oil
1 medium onion, chopped
1 garlic clove, minced
2 cups chopped collard greens
1 cup chopped fresh spinach
1 cup reduced-fat ricotta cheese
2 plum tomatoes, chopped
1 cup pasta sauce
1 cup shredded part-skim mozzarella cheese
Cut the squash lengthwise in half; discard seeds. Place halves on a microwave-safe plate, cut side down. Microwave, uncovered, on high until tender, for 15-20 minutes. Cool slightly.
Preheat oven to 350°. Mix 1/4 teaspoon salt with remaining seasonings; add to beef, mixing lightly but thoroughly. Shape into 1-1/2-in. balls. In a large skillet, brown meatballs over medium heat; remove from pan.
In same pan, heat oil over medium heat; saute onion until tender, 3-4 minutes. Add garlic; cook and stir 1 minute. Stir in collard greens, spinach, ricotta and remaining salt; remove from heat.
Using a fork, separate strands of spaghetti squash; stir into greens mixture. Transfer to a greased 13x9-in. or 3-qt. baking dish. Top with the plum tomatoes, meatballs, sauce and cheese. Bake, uncovered, until meatballs are cooked through, 30-35 minutes.
1 serving: 362 calories, 16g fat (6g saturated fat), 69mg cholesterol, 618mg sodium, 32g carbohydrate (7g sugars, 7g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 fat.
We will be closed on Monday, July 5th in observance of Independence Day.
Try this summer fresh zesty cabbage salad at your next picnic!
Whisk together the zest and juice of 1/2 lemon & 1/2 orange with 1/4 tsp. kosher salt, 2 Tbs. olive oil, 2 Tbs. mayonnaise, and 1 tsp. dijon mustard. Toss with 8 cups finely shredded cabbage and or kale (parsley another option to add). Sprinkle with 1/4 cup chopped, toasted nuts. Serves 4.
Exercise can reduce Heart Fat!
After a 12 week Danish study, results of two exercise groups (aerobic and strength training) showed positive results of reducing heart fat!
The epicardial heart fat (the fat next to the heart fat) was reduced by 32% in the aerobic group and by 24% in the strength group.
However, only strength training reduced pericardial heart fat (fat in and on the membrane enclosing the heart).
JAMA Cardiol. 4:778,2019
SPICE MIX CHEAT SHEET!
Try this tasty dressing with a punch: Tahini Lemon Dressing on your next salad!
1/4th cup extra virgin olive oil
1/4th cup of tahini
1/4th cup of fresh lemon juice
1 clove of garlic, finely minced
1 tsp ground coriander
1 tsp kosher salt
Whisk ingredients with 2 Tbs. until smooth & glossy!
Perhaps you have been passing by the root vegetables at the supermarket. When it is cold outside and you’re hankering for mashed, baked or roasted potatoes, you may want to try some root vegetables for much less calories.
One cup of cooked white potatoes has ~130 calories. In contrast, a cup of rutabaga has just 50 calories and a cup of turnips has a mere 35 calories. Both deliver a decent amount of fiber, vitamin C and potassium.
Wishing Everyone a Safe and Happy New Year from All of us!
Our office will be closed on Thursday, December 31st, 2020, and Friday, January 1, 2021 in observance of the holiday.
Wishing Everyone Happy Holidays! Our office will be closed Wednesday, December 23rd - Friday, December 25th.
Christmas tree veggie tray 🎄
Sydney is a Registered and Licensed Dietitian who has earned both her Bachelor’s degree in Nutrition, from The University of Texas at Austin, and her Master’s degree in Nutrition, from Lamar University. Diabetes, cardiovascular disease, weight management, sports nutrition, gastrointestinal issues, and food allergies are her specialties. Sydney is a people-person who is passionate about helping people form healthy relationships with food and achieve their personal health goals.
Christmas Tree Veggie Skewers
1 small container cherry or grape tomatoes
1 small block white cheese (Pepper Jack, Monterrey Jack or Swiss)
wooden skewers medium length
Use a knife or a mandolin to slice the cucumber in long thin strips.
Cut the cherry tomatoes in half length wise to use as the base to hold the trees up vertically.
Use a tiny star shaped cookie cutter or a knife to make tiny little star shaped cheese stars.
Assemble: Add the cucumber strips onto the skewer in a back and forth wavy sort of way. Add the tomato half to the bottom of the skewer and then the cheese star to the top. Repeat until you have made as many Christmas Tree Veggie Skewer trees as you would like. Enjoy!
Wow your family on Thanksgiving with this healthier green bean casserole!
· ½ cup whole wheat panko breadcrumbs
· ¼ cup freshly grated Parmesan cheese
· 2 tablespoons chopped fresh parsley plus additional for garnish
· 4 tablespoons extra-virgin olive oil divided
· 2 ½ pounds green beans trimmed
· 1 medium onion very thinly sliced
· 8 ounces baby bella (cremini) mushrooms sliced
· 3 tablespoons all-purpose flour
· 2 cups 2% milk
· 1 teaspoon kosher salt
· ½ teaspoon black pepper
· ⅛ teaspoon ground nutmeg
· 7 ounces 2% Greek yogurt
· Position a rack in the upper third of your oven and preheat to broil. Lightly coat a 2-quart, broiler-safe baking dish with nonstick spray.
· In a small bowl, stir together the Panko, Parmesan, parsley, and 2 tablespoons olive oil. Set aside.
· Blanch the green beans: Bring a very large pot of water to a boil. Prepare an ice water bath and set out a large, clean kitchen towel. Place the beans in the water and cook just until crisp-tender, about 3 minutes. Plunge into an ice bath to stop the cooking, then drain and transfer to the towel. Lightly pat dry.
· Meanwhile, heat 1 tablespoon oil in a large, wide saucepan over medium heat. Add onion and mushrooms. Cook, stirring frequently, until the onion is soft and golden and the mushrooms brown and have given up their liquid, about 15 minutes. Add the remaining 1 tablespoon olive oil. Sprinkle the flour over the top. Cook, stirring, for 1 to 2 minutes more, until all of the flour turns golden and no white bits remain.
· Slowly add the milk a few splashes at a time, stirring between each addition to prevent lumps from forming. Increase the heat to medium high. Stir in the salt, pepper, and nutmeg. Cook and stir, allowing the sauce to bubble, running a wooden spoon or spatula along the bottom of the pan. Continue cooking and stirring until the sauce reduces and thickens to resemble a creamy gravy, about 8 to 10 minutes. Remove from the heat and stir in the Greek yogurt.
· Transfer half the green beans to the prepared baking dish. Spread half the sauce over the green beans. Add the remaining green beans and top with the remaining sauce. Sprinkle the breadcrumb mixture over the top.
· Broil, watching closely, until the casserole is bubbling and beginning to brown on top, 1 to 3 minutes, depending on your broiler. Let stand for 10 minutes prior to serving. Garnish with additional fresh parsley.
Calories: 169; Carbohydrates: 19g; Protein: 8g; Fat: 8g; Saturated fat: 2g; Cholesterol: 6mg; Fiber: 4g; Sugar: 9g
|Monday||8am - 5pm|
|Tuesday||8am - 5pm|
|Wednesday||8am - 5pm|
|Thursday||8am - 5pm|
|Friday||8am - 5pm|
We are now on ebay! We have a HUGE selection of nutritional products designed to help you achieve physical perfection! We specialize in: Weight Management, Sports Nutrition, Woman's Nutrition and Diabetic Nutrition.
Promoting Probiotic Nutrition the Body Ecology Way to BE!! Supporting a healthy immune system using Body Ecology principles.
We are food teachers, and we are nutrition experts! We teach people about nutritious food that will fuel their body and help them lead better lives!
The mission of the Fitness Institute of Texas (FIT) is to enhance the quality of lives through research, service, training and educational programs in physical activity, nutrition, and behavioral health.
Awaken Success offers an innovative approach to holistic and functional nutrition bringing balance and awareness to all areas of your life to achieve optimal health.
Hi there! I am Brittany Durrett, MSN Functional Medicine Nutritionist and founder of Balanced Restoration. My goal is to help you create balance in your life while utilizing nutrition and wellness.
I'm Amber, a Nutritional Therapy Practitioner (NTP) and IIN Health Coach helping moms get back their energy and reduce stress.
Our purpose is to provide the safest, drug-free health care and to educate as many people as possible, so that they may have a longer and better quality of life.