Amanda Evans Nutrition

10/04/2024

Not beautiful, but nutrient-packed and perfect for PCOS management! Blueberries & Spinach this morning. Though I dislike protein powder, I've been trying to add some to my morning smoothies, because protein is necessary in the morning to keep blood sugar stable until morning snack or lunch!

Being temporarily dairy-free means I can't add my usual Greek yogurt for protein.

We currently have Garden of Life brand, vanilla flavor. I like that it has 0 grams of sugar, it is only 110 calories (love getting my calories elsewhere), and probiotics. That said, I hate the taste.

So ... if you have a protein powder you love, I'm interested in hearing about it!!

We have tried Orgain, Garden of Life, Vega, and others. I won't use MLM brands. Currently need dairy free, but share your whey based favorites anyway for good measure!

Also, tell me your favorite smoothie ingredients, especially if they are protein sources without powders! ;)

Feel free to share a photo of your smoothie in the comments!

08/30/2024

Hello September! It is back-to-school for three of my children and my forth will be 3 months on the 17th! I'm feeling rested and ready to open my schedule up some!

I will now be accepting clients, though with limited availability.

My *main* September dates include:
September 3rd (Tuesday) - Afternoon Only
September 4th (Wednesday) - Morning Only
September 11th (Wednesday)
September 13th (Friday)
September 18th (Wednesday)
September 27th (Friday)
September 30th (Monday)

I do have some evening & weekend availability as well and occasional other morning & mid-day slots.

If you would like to book an appointment I have a couple of options:

1. Insurance-based. I take (straight) Medicare & Aetna. BCBS MESSA and some of the others will cover out-of-network as well (I provide a Superbill for you to submit for reimbursement if I am out-of-network with the company). These are single sessions and we book each one as we go: https://l.bttr.to/zaSjC

2. Cash-based. Monthly rate (4 weekly sessions). Cost of living may have shot up over the last five years, but my cash-based rates have stayed the same reasonable rate since I transitioned to private practice in 2019. https://l.bttr.to/RZnIq

3. Unsure of what works for you? Have questions? Want to meet me first or run your scenario by me to assure we are a good fit before booking? Schedule a free 15-minute introduction session here: https://l.bttr.to/tYWQ5

Each of these links will take you to any & all open availability for the month of September, so take a peek!

If you are interested in my PCOS to Pregnancy 12-week course, shoot me a message and we'll chat!

I look forward to working with you soon!

08/14/2024

As a Registered Dietitian, I am all about discussing what we can ADD to our nutritional intake vs what we should REMOVE.

I, for one, LOVE ice cream and would be super sad if I ever had to permanently remove it from my diet.

So tell me, what food do YOU think life would be boring without?

07/08/2024

You should try this SUPER easy chicken salad : https://pin.it/3tY5ZapWH

☆ chicken
☆ plain greek yogurt
☆ pesto

So delicious. So easy!

I put mine in a wrap for a quick entree after a beach day. Add spinach or greens to your wrap or use this as a dip for veggies or whole grain crackers.

A Pin by Momma Fit Lyndsey

06/15/2024

Breakfast Cookies.

If you haven't tried them, you should! There are endless recipes on Pinterest (my personal go-to), but you can also vary the ingredients so much and still have them turn out just fine.

Breakfast cookies tend to be a little more dense/chewy than regular dessert cookies. They are also generally more bland (less sweet). I love them with nut butter and we definitely don't reserve them just for breakfast in our house! They're an excellent nutrient-dense snack for any time of day!

These particular cookies are Banana Bread flavor. Perfect use for those brown bananas that are now to unappealing to eat, yet we hate to toss.

Here's what I did -
Mix:
🔸️2.5 cups Oats (I use Old Fashioned)
🔸️3/4 cup Flour (I used Whole Wheat)
🔸️1/4 cup Coconut Sugar (you can use another type if you'd like!)
🔸️1 tsp Baking Powder
🔸️1 Tbsp Cinnamon (we love cinnamon!)
🔸️dash of Salt
🔸1/2 cup Almond Milk, unsweetened
️🔸️1/4 cup Maple Syrup, local
🔸️1 Egg
🔸1 tsp Vanilla
️🔸2 Bananas, brown :)
️🔸️1/2 cup Walnuts

I mixed my dry ingredients together first and then mixed in the wet. Make cookies to desirable size and placed on the pan. These don't expand much when cooking, so I load up my pan. Baked at 350°F for 15 minutes or so. Really, I just keep an eye on them and pull them when I think they're done.

I store them in a plastic baggie on the counter, but they can be refrigerated or frozen to last longer!

So tell me, have you ever made breakfast cookies? What has been your favorite flavor?

06/14/2024

This questions popped up in a dietitian group I'm in.

It's a good reminder that not all providers are created equal. Just as well, there is absolutely NOT a "one size fits all" approach to weight loss, managing your PCOS, or getting pregnant with PCOS!

Everyone is unique and though we might use the same calculation to determine macros, nutrient needs, etc ... your provider should be tweaking that calculation based on SO many factors ... age, physical activity & ability, other chronic conditions, medications, diet history, etc, etc.

IF your nutrition provider is giving out blanket recommendations to everyone, please find someone who will customize for you. IF your nutrition provider gives you recommendations, but doesn't work longterm with you to tweak them along the way, please find someone who will.

I ALWAYS tell my clients that I can provide numbers and details, BUT it's truly too hard to say whether or not our initial calculation will be the winning one ... or if we'll have to tweak it. If someone promises you an easy fix, a quick calculation, or something that almost feels too good to be true ... it very well could be.

I can't just recommend macros for weight loss as a general statement. We are all different!

04/03/2024

"Eat the Rainbow" is such a commonly stated phrase by us Dieititans, but it has SO much value & meaning behind it!

Various naturally occurring colors in our foods mean a variety of nutrients! Nutrients work synergistically to keep us healthy, so it is always good to eat various colors together when possible!

These Bang Bang Shrimp Tacos from offered an abundance of color AND over-the-top flavor. A win-win!

My only modifications were using Avocado Oil in place of Peanut/Canola Oil and doing more of a pan fry vs. deep fry ... and I didn't use as much corn starch.Starch.

I bought pre-shredded cabbage for ease, and we also made these into "Taco Bowls" instead of tacos ... absolutely nothing wrong with enjoying taco shells (and I even had some out) - our family just enjoys taco bowls a bit more, most of the time!

Such a fun & tasty PCOS-friendly meal that we will definitely make again!

What are your favorite colors (foods) to add to tacos?