The Wellness RD, Inc.

08/23/2025

🍑 🥛 August 22 is both Eat A Peach Day and World Plant Milk Day and it just so happens that you can create a delicious dessert using nothing but those two ingredients. Place frozen peaches and just enough plant milk in a blender or food processor and blend until ice cream consistency. It’s important to use frozen peaches and not add too much liquid or you’ll have (still delicious) soup instead of sherbet.

Required ingredients:
🍑Frozen Peaches
🥛Plant Milk

Optional ingredients for blending:
🥑 Frozen avocado for extra creaminess
🍌 Frozen banana for extra creaminess
🍁 Maple syrup for extra sweetness
💪🏼Vegan vanilla protein powder for a protein boost and flavor
🍦Vanilla extract
🪾Cinnamon

Optional toppings:
🥜 Nuts
🍓Sliced fresh fruit
🍯 Honey drizzle
🍦Vegan whipped cream

🌱 Why plant milk? 🌱
Many people do not consume dairy for a multitude of reasons. Milk is one of the most common food allergies, food sensitivities, and intolerances in the world. It’s estimated that half the world is lactose intolerant and that’s just one way to have an issue consuming dairy. Beyond physical health reasons, many other people have ethical or religious concerns around milk and milk products. Plant milks like soy, almond, oat, coconut, rice, h**p, and others are useful in helping people who cannot consume animal milk for various reasons enjoy a wider variety of foods and recipes.

04/15/2025

In celebration of (April 14th) and (April 6th) here’s an idea to combine both! Look for it in the April issue of Williamsville Living Magazine 📕

Açaí (pronounced “ah-sah-ee”) bowls, generally made from a frozen puree of açaí berries, can be a delicious treat full of fiber and antioxidants. Unfortunately, they are often nutritionally unbalanced as they are very high in carbohydrates (sugar) and low in protein and fats. An easy fix to bring more nutrient balance to your bowl is using slightly less fruit and other sweet toppings and adding protein powder and nuts. By adding protein and healthy fats and limiting sugar, açaí bowls can be a healthy option throughout April and beyond!

INGREDIENTS & INSTRUCTIONS:
About 1/2 c. frozen açai chunks
About 1/2 c. frozen strawberries
2 scoops vanilla plant-based protein powder
About 1/2 c. ice cubes
Splash of water for blending
Place all above ingredients in blender and blend until smooth, sorbet consistency.
Top with pecans, extra pieces of fruit, coconut, or other desired toppings.

03/12/2025

Happy RD Day!

🎉 Happy Registered Dietitian Nutritionist Day to all the RDNs out there! 😁👏

🙏 Today and every day, we recognize and thank you all for your commitment to helping people enjoy healthy lives! 🤗

More info and celebration ideas: sm.eatright.org/RDNday

02/13/2025

An entire DECADE ago, on Friday February 13, 2015 (yes, Friday the 13th) I defended my thesis to earn my graduate degree in dietetics. My study was on corporate, college, and alternative wellness, which is why I named my company The Wellness RD, Inc. and why one of my favorite jobs is giving corporate seminars on a variety of wellness topics.

10/28/2024

It’s so I started my day with a chocolate-strawberry protein smoothie! Just chocolate protein powder and frozen strawberries with a little non-dairy milk. Who doesn’t want a frosty dessert for breakfast?! 😋🍫🍓🍨

10/16/2024

There’s nothing like a hot cup of tea and a good read on a chilly October day 🫖🧙🏻‍♀️

08/18/2024

Nothing like a homegrown salad. 🥗 Fresh cucumbers, basil, and a few cherry tomatoes dressed with balsamic vinegar, EVOO, & spices. Simple & summery. 🥒🌿🍅

08/11/2024

This right here is my favorite food in the universe. Donut peaches are in season for such a short time and only found at certain farmers markets, so when I have them, I eat as many as I want! You should be able to enjoy your food while enjoying good health. They aren’t mutually exclusive. 🍩🍑

08/06/2024

I love this time of year when my cucumbers and my nails grow long and strong. A lot of my patients are surprised that I like to focus on what to do MORE of and what we’re looking to GAIN versus restriction and loss. So whether it’s more veggies & longer nails or bigger muscles & a more active life, what are you looking to GAIN? 🥒💅🏽💪🏼

08/01/2024

Arranging my berries like the crystals on Simone & Suni’s leotards. 🍓 If you know me in my other life you may know I am a gymnast who came out of retirement 23 years later to compete in an international meet last month. Part of the reason I pushed myself to do it was because I knew once I was watching the Olympics, knowing I could have competed this year (albeit at a MUCH lower level), I’d be mad at myself if I didn’t. What I got out of it was so much more than just the satisfaction of knowing I competed. I found a greater joy than I ever had in the 15 I was growing up in the sport. I always try to encourage my patients to find something they enjoy doing that just happens to be exercise. When I’m in the (gymnastics) gym, I’m not thinking about the fact that I’m getting the best workout I could ever get. I’m thinking about my skills, my routines, & the feeling of defying gravity. So whether it’s pickleball, tap dancing, jump roping, or anything in between, explore how you love to move. As they say, “Find something you love to do and you’ll never workout a day in your life.” 😉🤸🏼‍♀️

Pictured: vegan yogurt with vanilla vegan protein powder and berries

07/06/2024

Today would have been my grandma’s 100th birthday. She only got 73 on this earth, of which I only shared 14 with her. Although she didn’t have the chance to pursue formal education herself, she had aspirations of degrees and careers she likely didn’t feel were accessible to her at that time, but being well read and well spoken was very important no matter how many or few letters were after one’s name. I think and hope she’d be proud of me. With every degree I earned, my mother would remind me that my grandma would be proud and that made it all more worth it. The anniversary of the day I earned my RD was this week also and I love that it falls in the few days between my mother’s and my grandmother’s birthdays. Happy birthday, Grandma. I wouldn’t be who I am without you.
#1924

06/05/2024

Today’s is about finding joy by involving multiple senses. I found this little basil plant in the front of the grocery store and carried it around during the rest of my shopping, enjoying the feeling of its leaves shifting in my hand. Out of the dozens of plants for sale, I noticed only this one had a tiny bit of purple (my favorite color 💜) in the middle. I walked around smelling its incredible scent the whole time and anticipating the taste of the delicious dishes I would make with it all summer. How can one little plant bring so much joy? It positively affects nearly all senses. 🪴