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Nutrition counseling for what moves you.

Operating as usual

11/26/2020

Happy Thanksgiving 🦃🍁🍽 May your food be beautiful, and your hearts be full ❤️ #happythanksgivng #lovetoall #family #friends #blessed #thanksgivingfood

11/02/2020

This month's 'Zoom Appétit' cooking class is all about Thanksgiving! - https://mailchi.mp/4b59f8684b2e/join-me-for-a-virtual-zoomapptit-cooking-class-6456828

10/22/2020

Move over breakfast burritos. There’s a new breakfast meal prep stealing the spotlight.

Breakfast burritos can be assembled, frozen, and reheated quick and filling breakfast.

Simply scramble any combination of eggs, meats and veggies (I did eggs, sausage and onions here). Halve whole grain English muffins, top with pizza sauce and top with egg mixture. I kept mine dairy free, but you can top with a slice of cheese, or stir shredded cheese into egg mixture before adding to English muffin.

Fold foil up around English muffins, two per packet. Place packets in freezer safe gallon bag and freeze.

Take out one packet as a time as needed... unfold foil and place breakfast pizzas, on foil, on a baking sheet. Cook in 450 degree oven for 12-15 minutes, until hot all the way through and English muffin is toasty.

#mealprep #breakfast #healthybreakfast #weekdaybreakfast #weekdaymeals #mealplanning #pizzaforbreakfast #eggs #dietitiansofinstagram #dietitianapproved #dietitianeats #letseat

09/29/2020

When you have an amazing neighbor who brings you homemade pesto from your shared garden, you celebrate by making Arugula Pesto Stuffed Portobello Caps 🍄

This meal was incredibly fast and satisfying... and works great for adding a quick meatless meal to your weekly plan.

🍄 Cook 1 cup dried brown rice per package directions. Set aside.
🍄 Preheat oven to 400 and line a baking sheet with parchment paper. Brush inside of 4 clean portobello caps with EVOO and S&P. Bake 12-15 minutes until tender. Remove from oven.
🍄 While mushrooms are cooking, in a bowl, combine: 1/4 cup chopped pecans, 4oz crumbled goat cheese, 3Tb pesto and 1 cup packed, chopped arugula. Stir until combined.
🍄 Preheat broiler. Divide pesto mixture among the 4 cooked portobello caps. Return to oven and broil until start to brown, about 2 minutes. Watch closely so they don’t burn!
🍄 When rice is done cooking, stir in additional 1Tb pesto, and 1 cup chopped tomatoes.
🍄 Serve mushrooms alongside rice and enjoy!

#healthymeals #quickmeals #meatlessmonday #meatlessmeals #weeknightdinner #healthyrecipes #weeknightcooking #fromthegarden #letseat #portobellomushroom #pesto #goatcheese #dietitianapproved #healthylifestyle #cookingathome

today.com 09/01/2020

7 antioxidant-rich foods you can easily add to your diet

When I meet with clients, I look for gaps in their diets where we can ADD more good stuff, not necessarily take away. When we focus on adding in more antioxidant rich vegetables, fruits, plant powered protein, whole grains and spices, we are naturally shifting our eating habits to embrace an overall healthier whole diet.

In addition to the foods listed in this article, my favorite antioxidant rich foods also include beets, cherries and berries, spinach and dark leafy greens, lentils, sweet potatoes and winter squash, turmeric, matcha, oregano, rosemary, and OF COURSE dark chocolate!

https://www.today.com/health/eat-more-antioxidants-add-these-7-foods-your-diet-t95646

today.com You should consider eating antioxidant-rich foods at every meal and snack. It's a lot easier than you think!

08/17/2020

Rainy Day Turmeric Tea ☕️

To get the most out of your turmeric, or more specifically the curcumin which is the active antioxidant power ingredient, add black pepper and a source of fat. The fat and piperine (active ingredient in black pepper) enhances curcumin absorption so you can benefit from magnified antioxidant action.

To make turmeric tea:
💥Pour boiled water over 1tsp ground turmeric, 1/4 tsp each cinnamon and ground ginger, and a pinch of black pepper. 💥Let steep for 5-10 minutes. Then pour through a coffee filter to remove the grit from the spices.
💥 Pour tea into blender with 1tsp coconut oil and honey (Or maple syrup) to taste. Blend until creamy.
💥Optional: top with frothed almond milk.

#turmerictea #turmeric #antioxidants #healthybeverage #drinkup #tea #staywell #immunesupport #immunityboost #curcumin

08/11/2020

Recipe testing... tough job, but somebody’s gotta do it 🤪

The next virtual cooking class is only two weeks from today 😯 This month, we tackle healthy work week meal prep.

DM me for details, or follow the link in my profile to join me (via zoom) on Tuesday, August 25, at 6pm.

#cookingclass #mealprep #healthyrecipes #healthyfood #virtualcookingclass #zoomcooking #zoomclasses #quarantinecooking #mealplanning #nutrition #healthy #balanced #wellness #eathealthy #healthymeals #dietitian #dietitianeats

07/29/2020

Ever wonder what you’re missing when you don’t sign up for the monthly ‘Zoom Appétit’ virtual cooking class?

Tonight we did seafood tapas:
🍣 Orange Ginger Salmon Bites
🍤 Coconut Shrimp with Spicy Apricot Glaze
🌮 Jerk Fish Tostadas with Pickled Cabbage & Avocado Cream

We made it all in 90 minutes 🤯

Everything was delicious and the group learned all kinds of nutrition tidbits and cooking hacks along the way. One person cut an avocado for the first time, one person cut a mango for the first time, and there was a first for cooking shrimp as well. We had a great time with the ingredients and making each other laugh 😆

Healthy food doesn’t need to be boring and bland. Next month (August 25 at 6pm) the theme is work week meal prep. I hope to see you there!

#cookingclass #healthyfood #healthylifestyle #cookgoodfood #eatwell #cookingtogether #letseat #yummy #dietitian #learntocook #healthyrecipes #virtualcookingclass #healthycooking #mealprep

07/20/2020

Follow the link in my profile to sign up... see you there!

#cookingclass #dietitian #healthyeating #healthyrecipes #eatwell #letscook #nutrition #healthycooking

06/30/2020

Gotta love grain bowls! These make the perfect vessel for repurposing leftovers and using up random ingredients forgotten in your fridge.

The versatility allows you to swap out whatever ingredients you have on hand. Simply start with whole grains of choice (brown rice 🍚 , quinoa, millet, teff, farro, wheat berries, bulgar... the possibilities are endless!), then add your protein of choice (poultry 🍗 , seafood 🍤 , meats, beans, lentils, tofu, eggs🥚 ) and veggies 🌽 🍅🥦(use combo of fresh and cooked), and last top with a sauce (guac, hummus, vinaigrette, tzatziki, pesto, or make up a dressing).

Here I have a Spicy Black Bean and Poblano Bowl. Add the following to re-create:
* Brown rice base🍚
* Leftover grilled corn🌽
* Leftover grilled chicken🍗 (leave off for vegetarian option)
* Leftover grilled poblano🌶
* Garlicky greens 🥬
* Black beans flavored with cumin and Chile
* Top with creamy cilantro lime sauce🥑 (blend avocado with cilantro, fresh lime, garlic, S&P)
*
#grainbowl #quickmeals #nomnom #cookingclass #eatwell #livewell #homemade #leftovers #dinner #familymeal #eat #cook #foodasmedicine #avocado #recipes #fiber #wholegrains #protein #veggies #dietitian

05/27/2020

The inaugural Zoom Appétit went SO WELL tonight! I am so lucky to have had such a great group of participants. We loved cooking, and laughing, together tonight. I hope you can join me for the next one... June 30th!

05/23/2020

Only 6 spots left in the Wednesday class... Follow the link in comments to claim yours. 👩🏻‍🍳

I am so excited about this new service! I love creating, and sharing with all of you! 🥘

We are going to create 3 delicious recipes with minimal ingredients, and lots of nutritional benefits. Come cook with me! ❤️

#cookingclass #virtuallearning #virtualcookingclass #quarantine #healthyrecipes #learntocook #cookwithme #goodforyou #kitchenconfidence #cook #cooking #healthylifestyle #healthyfood #eatwell #brainfood #betterforyou #healthy #eat #livewell

05/19/2020

Join @angela_l_lago and me tonight for a fun and informal discussion on what you can eat, and supplement, to support optimal cognitive health and mental wellness! All welcome, free to join 🤗 DM me for the zoom link. #mentalhealth #feedthebrain #cognitivehealth #bodyandmind #brainfuel #nutritionasmedicine #letfoodbethymedicine #guthealth #brainhealth #mentalhealthmatters #mood #memory #eatwell #mediterraneandiet

05/15/2020

🌟You DON’T want to miss this!!!🌟

Tuesday, May 19th @ 8pm EST

I’m so excited to be collaborating with my good friend, Angela Lago, to bring you ALL the info on the connection between Nutrition, Gut Health, Cognitive Function & Mental Wellness!!!

AND what YOU can do about it!

⚡️Zoom link in Comments!⚡️

#nutritionasmedicine #foodasmedicine #mentallyfit #guthealth #feedthegut #feedthemind #mentalhealth #mentalwellness #cognitivefunction #memory #mood #health #diet #wellness #microbiome

05/13/2020

Recipe and equipment lists are going out this week, so there is plenty of time to prepare.

See you in your kitchen!

04/10/2020

Did you know golden beets have a milder flavor than the red variety? If you’re still on the fence when it comes to the earthy flavor of red beets, try yellow beets for a smoother, sweet option. Try raw shaved in a salad, or roast them up for a caramelized flavor. I roasted mine up and tossed with maters, cukes, feta and a homemade ACV vinaigrette 😋


The phytonutrients in beets (betalains) provide antioxidant and anti-inflammatory benefits. Golden beets are rich in beta-carotene to support the health of our skin, eyes, and mucus membranes, as well as give immune systems that much needed boost.


In addition to washing hands and wearing masks, you can protect yourself from viral illnesses by eating beets and other vegetables, fruits and whole grains.


Immune boosting meal plan available now! DM me for details.


#eatforimmunity #beets #stayhealthy #phytonutrients #immunesupport #immunesystem #mealplanning #vegetables #springeats #salad #veggiesonveggies #eatmoreplants #eatyourveggies #shenandoahproduce #eatlocal @shenandoahproduce

apple.news 01/06/2020

Experts say the keto diet isn't sustainable, so why is it so popular? — CNN

My thoughts exactly...

apple.news The popular keto diet — which even has a national keto day — is panned by experts who say it limits nutritents and isn't sustainable. So why is it so popular?

09/19/2019

•Pro Tip•

🌶 🥕 🍆

Want to see your kiddo crush some veggies? Invest in some mini cookie cutters and have at it!

🍅 🌽 🥦

#kidsinthekitchen #vegetables #healthymama #healthyfamily #eatwellbewell #toddlerfood #toddlerapproved #dietitianapproved #eatyourcolors

09/10/2019

When meatless Monday meets comfort food 🥘 Recipe in comments.
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🍝 This quick pasta with chickpeas dish by @smittenkitchen is reminiscent of spaghettio’s but way tastier and healthier. AND it’s only 5 ingredients, AND it’s incredibly easy to make, AND I used this ridiculously cool alphabet pasta that my 3 year old was ecstatic about 👌
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#meatlessmonday #weeknightmeals #toddlerapproved #tasty #comfortfood #pasta #onepotmeal #nourished #familymeal #healthyfamily #healthymama

05/26/2019

Fresh and tasty contributions to our neighborhood Memorial Day weekend block party! Sweet basil corn salad and a berry tasty flag 🍓🇺🇸🍒🌽#seasonaleats #healthyandtasty #freshfood #berriesonberries #flag #memorialdayweekend #summerfoods #memorialdayfood #cookout

03/09/2019

Peanut butter hemp cookies courtesy of The Lean Green Bean 😋 Toddler approved and toddler proof... turned out great despite a heavy handed 2.5 year old “measuring” the ingredients 😂

02/10/2019

Have a sweetie who’s trying to eat better but still want to show them how yummy they are??
♥️
These brownies are delicious and fudgey and the healthy fats and fiber help actually keep you satisfied unlike sugar-rich treats.
♥️
Swipe for the super simple recipe.
♥️
#healthytreats #healthybrownies #dietitianapproved #healthyeats #valentines #valentinetreats #sweetheart #valentinegift #valentinesday #yum #chocolate #homemadegifts #bemyvalentine #bemine

02/04/2019

Recipes, meal planning templates, weekly challenges, webinars and meal planning guidelines... Let’s do this!

mailchi.mp 02/02/2019

Only 3 Days Left!

The Master Meal Planner Bootcamp starts this Monday! Don't miss your chance to sign up!

mailchi.mp Weekly Webinars. Learn the pro tips to creating killer meal plans to satisfy your family's nutrition needs and taste preferences, while meeting your health goals.

01/29/2019

Embrace those meal planning and meal prep shortcuts!

mailchi.mp 01/29/2019

Only 6 Days Left!

The Master Meal Planner Bootcamp stars Monday... There are 6 days left to claim your spot!

mailchi.mp Weekly Webinars. Learn the pro tips to creating killer meal plans to satisfy your family's nutrition needs and taste preferences, while meeting your health goals.

01/24/2019

3 Nifty Benefits of Meal Planning! - https://mailchi.mp/1b71f9d5b5ba/3-nifty-benefits-of-meal-planning

01/23/2019

Another secret to meal planning... embrace your leftovers! I love freezing extras for quick meals down the road. Would you believe this soup was made of leftover ingredients from three different meals (cooked pearl barley, cooked black eyed peas and cooked turkey breast) that I just froze?? 🤗

Needed a quick meal so I sautéed carrots, celery, onion and garlic then dumped in my frozen goodies ( didn’t even thaw) along with paprika, LS chicken broth and frozen kale. Slow cooked all day and it proved to be a perfect meal for this ridiculously cold weather!

For recipes like this, download my free Easy Peasy 3 Day Meal Plan to get you started!
https://mailchi.mp/fdba3d1974eb/forktofitmealplan
🍎
For recipes like this, AND to become a master meal planner yourself, sign up for the meal planning bootcamp... starts February 4th!
https://gethealthie.com/appointments/embed_appt?dietitian_id=48659&require_offering=true&immediate_checkout=true&offering_id=23102

#mealprep #veggiesonveggies #fillingfood #proteincarbsfats #dinner #quickmeals #dietitian #easymeals #healthymeals #dietitianapproved #goodeats #healthyeats #balancedmeals #weekdaymeals #barley #kale #slowcooker #soup #winterfood #mealplanning #hotmeal #mealplanning #mealplan #leftovers

01/21/2019

Friends don’t let friends prep bland meals! Add a little flare to your chicken and broccoli with honey mustard and swap out the usual rice with some hearty barley 🤗
🥦
For recipes like this, download my free Easy Peasy 3 Day Meal Plan to get you started!
https://mailchi.mp/fdba3d1974eb/forktofitmealplan
🍎
For recipes like this, AND to become a master meal planner yourself, sign up for the meal planning bootcamp... starts February 4th!
https://gethealthie.com/appointments/embed_appt?dietitian_id=48659&require_offering=true&immediate_checkout=true&offering_id=23102
🍳

#mealprep #veggiesonveggies #fillingfood #proteincarbsfats #lunch #lunchprep #dietitian #easymeals #healthymeals #mealplanning #dietitianapproved #goodeats #healthyeats #balancedmeals #broccoli #honeymustardchicken #barley

01/16/2019

One side effect of #mealplanning is the ability to make co-workers insanely jealous of your beautiful, yummy, and satisfying lunches!
🥦
Download my free Easy Peasy 3 Day Meal Plan to get you started!
https://mailchi.mp/fdba3d1974eb/forktofitmealplan
🍎
To become a master meal planner yourself, sign up for the meal planning bootcamp... starts February 4th!
https://gethealthie.com/appointments/embed_appt?dietitian_id=48659&require_offering=true&immediate_checkout=true&offering_id=23102
🍳

#mealprep #veggiesonveggies #fillingfood #proteincarbsfats #lunch #lunchprep #dietitian #easymeals #healthymeals #chickpeas #avocado #dietitianapproved #goodeats #healthyeats #balancedmeals

mailchi.mp 01/14/2019

Claim Your 3 Day Meal Plan!

Need some help with meal planning inspiration? Claim your free "Easy Peasy 3 Day Meal Plan!"

mailchi.mp "Diet" can be perceived as an evil word to say the least.  Stop the yo-yo dieting.  Start feeling good about what you and your family are eating, and start enjoying your food!

kxan.com 12/12/2018

Despite rollback, many Central Texas schools to keep healthy lunches

As a follow up to yesterday's article... hopefully this school district can set an example and more schools across the nation follow suit.

What do y'all think? Should schools offer less healthy options so picky eaters can continue with their pizza and chicken nugget habits? Or should schools be offering lower sodium options with more whole grains so that we can help these children establish healthier habits before they enter adulthood? I, for one, feel that we can do better by offering more nutrient-dense, lower sodium options that still taste good. Who's with me???

kxan.com When the USDA announced a rollback on some of the healthier food regulations to create items more appealing to kids, it has some parents worried.

cspinet.org 12/11/2018

Trump Administration Reverses Progress on School Meals | Center for Science in the Public Interest

Current administration is eliminating final sodium reduction targets that had been previously put in place, meaning school lunches will be inconsistent with with dietary guidelines. The new rule is also bringing back more white and refined flours, reversing progress made to increase whole grains in school lunches. 😤

cspinet.org The Trump administration is putting politics before children’s health in ways worse than were expected. The rule released today by the U.S. Department of Agriculture locks in dangerously high levels of salt and brings back more refined white flour to school meals.

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