HealthyU Nutrition

02/12/2026

🛒🥦𝐆𝐫𝐨𝐜𝐞𝐫𝐲 𝐒𝐭𝐨𝐫𝐞 𝐓𝐨𝐮𝐫: 𝐒𝐡𝐨𝐩 𝐒𝐦𝐚𝐫𝐭, 𝐄𝐚𝐭 𝐖𝐞𝐥𝐥 🥦🛒

Join HealthyU Nutrition for a free, in-person grocery store tour on 𝐓𝐮𝐞𝐬𝐝𝐚𝐲, 𝐌𝐚𝐫𝐜𝐡 𝟏𝟎𝐭𝐡 and learn how to make healthier choices right where it matters most — in the aisles!

This hands-on experience will help you decode food labels, compare products, and build a balanced cart with nutritious, budget-friendly options that support your wellness goals.

✨ 𝐑𝐞𝐠𝐢𝐬𝐭𝐫𝐚𝐭𝐢𝐨𝐧 𝐫𝐞𝐪𝐮𝐢𝐫𝐞𝐝 — spots are limited!
www.hv.city/parks

05/22/2025

Fresh fruits and vegetables delivered to your door!

I tried this week. It's a CSA style subscription where you can swap out produce to get what you want in each order. You can also add additional produce and other products like dairy, eggs, and staples to your delivery.

Most produce is local from the Pacific NW and California.

The picture is the produce I received in my first box. Everything arrived without damage and is very fresh! I swapped out one of the preset items for an avocado which added $1 to my total.

I set my subscription up for every other week deliveries rather than weekly. The best part is you can skip a delivery, pause for a period of time, or cancel at any time. There are no commitments.

I got a referral card for your first box free. The code may only be good for one person, but send me a DM if you want to try it. I'll share with whoever wants it, but it may be the first person to sign up gets the free one.

I have another code for $15 off your first order if the free box code is limited.

And, let me know if you have any questions!

This is **NOT** one of those " just type 'Produce' in the comments for your code" and you get an automatic message. But, I promise I'll respond asap 😊

05/17/2025

I just got back from the Happy Valley Farmers Market and I am beyond excited to share this incredible dessert find!

is a local Portland company that created this amazing frozen treat that is low in caloires, high in fiber and allergen friendly!

Soy Free ✅️
Dairy Free ✅️
Egg Free ✅️
Nut Free ✅️
Gluten Free ✅️

What I love most about this product is the minimal ingredients used, the incredible flavor, and only has 100-110 calories in a 5 ounce serving with 6 grams of fiber.

6 grams of fiber in 100 calories is incredible 🙌

The ingredients are locally sourced from Oregon, Washington, and California.

It's sweet potato based, which is where most of the fiber comes from, and sweetened with Allulose.

Allulose is a more natural (comes from fruit) non-nutritive sweetener that doesn't have the funky taste that Stevia and Sucrlose can have, and there's no sugar alcohols!

You can find them at some local farmers markets every other week:

Happy Valley on Saturdays
Milwaukie on Sundays
Oregon City on Saturdays

They're also available at Market of Choice in the Ice Cream section or order directly from them online at www.goodpudhs.com

Check out my rambling video review to learn a little more about why I love this product so much!

05/16/2025

Quick, healthy food finds!

Pre-made entrees can be super helpful with busy schedules. Clackamas Costco had some new entrees in the deli section.

Some of these pre-made entrees, while convenient, often times have textures or flavors that leave a lot to be desired... I'm looking at you Kevin's Roasted Garlic chicken.

I haven't had a chance to try the Del Real carnitas or Poblano chicken yet, but the Birria Con Consome does not disappoint... check out the third picture to see the texture of the beef.

The 2.25 pound package ($16.79) from costco had just over a pound of beef with the seasoned broth to keep the meat moist.

This can be served as a soup that I'd add some veggies and canned beans for full meal.

I decided to drain the broth after heating it up in the microwave to make birria tacos, then used the broth to make a veggie soup by added some frozen mixed veggies and a can of low sodium pinto beans, which turned out really good!

I'll update the post with my thoughts on the Carnitas and Chicken when I make them.

02/10/2025

I had the best time hosting DASH into Wellness through Happy Valley Parks and Recreation with the generous support of the Happy Valley Parks & Recreation Foundation! I'm looking forward to the next series, likely happening fall of 2025.

01/08/2025

Snack Attack Costco Style!

To snack or not to snack? Snacks can be a part of a healthy diet. Unfortunately, snacks are often where we end up consuming foods that don't contribute to a healthy diet.

Snacks should help add protein or fiber to your day. It's even better if it has both. Look for snacks with 1.5-2 grams of fiber and/or 6-8 grams of protein per 100 calories.

✔️Three gluten-free cracker options had 3-5 grams of fiber and 3-5 grams of protein in 150 calorie serving. Add an ounce of chicken & low fat chees or hummus and cheese for a filling snack.

❎️ Watch out for health-washing of labels. The Simply Mills Popmmms look good on the front of the package with "1/3 cup of Veggies" listed. Yet, they don't have any protein and only 1 gram of fiber. Whole wheat Goldfish crackers have 2 grams of fiber and 3 grams of protein in the same 140-calorie serving.

✔️Natures Bakery Crumble bars are 140 calories with 3 grams of fiber. Mood Good granola minis come in individual packets so they're easy to have in a bag or lunch box for a quick fiber snack.

✔️More crunchy, salty options in the chip aisle. Harvest Snaps are made with pea flour and have a decent amount of protein and fiber per serving. Alone or with a Greek yogurt ranch dip they're pretty good. If anyone is brave enough to try the chicken chips, let me know how they are 😂 Hippeas are a good cheeto alternative.

✔️Costco always has a decent jerky and pepperoni selection. There are quite a few low-fat, high protein options available. A newer one is individual bags of steak bites. Kirkland Steak Strips have more moisture and are more tender than traditional jerky. Flavor opions include Tajin, Sweet, and Korean. They often have chicken and turkey options, too.

✔️Fresh, ready roasted chicken and steak can be a quick snack or added to a salad, wrap, or bowl meal.

✔️Bonus find.... a new protein oatmeal with a staple sausage product. Use an unsweetened, low calorie plant based milk or fat-free milk to keep calories under 400. Adding an additional 1/2 serving of a Whey Protein supplement or use a ready to drink protein shake would add another 10-30 grams of protein.

01/07/2025

Costco finds.... snacks edition

never disappoints when it comes to snacks! They have a lot of great options and some not so great options.

Kids love fruit snacks! There are some decent fruit snack options that have a lot of fiber for the calories and not a lot of added sugar. Reading the label is important! Some look like they would be a decent option, but they don't have fiber and have added sugar.

Check out the recent options available at the Clackamas Costco!

12/27/2024

Simple, healthy meals ready in less than 30 minutes featuring meals available at Winco.

With the new year less than a week away, here are simple, healthy solutions to help you return to your normal routine as you recover from the holidays. Add veggies and sides for a full meal.

Here are some quick ideas...

1&2: Corn or flour tortillas for tacos, make burritos using Carb Balance or Carb Control tortillas, or taco salad. Winco carries a store brand reduced-fat Mexican blend shredded cheese.

3&4: Roasted or mashed potatoes with roasted green beans.

5: Cottage cheese mac n cheese (recipe on website) with corn on the cob.

6&7: Rosemary roasted potatoes & grilled asparagus.

8: These pre-made Enchillas have 6 grams of protein per 100 calories. Add non-fat greek yogurt instead of sour cream for more protein in fewer calories.

The video shows Kevin's brand options currently available at the Happy Valley Winco. Your local store options may vary.

Winco brand high-protein oatmeal is a good choice for a higher protein oatmeal with 4 grams of fiber to start your day.

11/25/2022

Tips and ideas for staying on track with your health and wellness goals while enjoying your favorite foods during the holidays.

How to stay on track with your health and wellness goals while enjoying the holiday season.

04/20/2021

Got Health Insurance?

Many health insurance plans cover nutrition services 100% as a preventative benefit that does not require deductibles to be met or high co-pays to be paid. The expansion of telehealth coverage over the last year has allowed for even more access to services at little to no additional cost to you.

Regardless of your goals, working with a Registered Dietitian Nutritionist can help you improve your overall health and wellness.

We currently accept:
BlueCross BlueShield
Cigna
United HealthCare
PacificSource
Medicare Part B

04/09/2021

Keto.... Paleo.... Fasting... Oh My!!

Struggling to figure out which is the best diet out there? Frustrated with the one size fits all approach to meal plans?

Here's a not so secret, secret... there is no one size fits all or best diet 🤯🤯🤯

Everybody is different and every BODY is different. Working with a Registered Dietitian Nutritionist means you work with an expert in food and managing health with a diet that works best for your body and lifestyle.

To learn more about how we can help you achieve your health and wellness goals, schedule a free consultation with our Registered Dietitian Nutritionist at

https://www.healthyu.education/book-online