RD Veronica: Mind.Body.Spirit

Fall In Love With Taking Care of Yourself. Mind. Body. Spirit Hi! My motto is “Mind, Body, Spirit”. And I means this to the core.

I'm Veronica a registered dietitian that LOVES developing relationships and helping others through nutrition. I am excited to have you here and ready to help you lead a healthier lifestyle with your very own personalized meal plans with unique and delicious recipes that are easy to follow. I am here to walk you through nutrition lessons, cooking lessons and meal prep tips that will teach you how t

Operating as usual

10/11/2017

brought to you by Taco lasagna casserole! So easy and soooo stinkin delicious! Made this up on Sunday and now I have 6 dinners that are super quick and easy after long days at work... I've even added extra fresh peppers and sauteed cauliflower rice with lime juice and salt (think lime salt chips!) For extra veg and to keep me full!
Seriously go make this, like yesterday!... btw I got all my ingredients at

10/04/2017

I think it's safe to say dinner is on point this week! Made these salmon cakes from , they were super easy and so simple! They are paleo friendly with a option too! I placed them on top of a bed of arugala and added the lemon garlic aioli that's recommended on her recipe.
You can do all sorts of sided with these salmon cakes too. I made these amazing Dijon mustard potatoes (shout out for that recipe) or roasted cauliflower and asparagus. So delicious, so satisfying and so many great and different micronutrients!

09/26/2017

It's not often that I get the chance to or feel like I have the time just simply sit and eat my lunch for 15 minutes. I usually feel like I need to be emailing or researching or charting while I just mindlessly shovel my lunch down. Today, I took 15 minutes to be outside, and actually enjoy my lunch.
So take 15 minutes to do something you don't normally do. You've worked hard sister (& brother 😉), you deserve it!

09/23/2017

I haven't created a recipe in a while but I am super stoked to be able to share this with yall next week! I hope you're just as excited as I am!

09/13/2017

📷: A deliciously handmade eggwhite cocktail! I don't remember what was in it but I have never had an eggwhite cocktail so you know I had to try it! And I HIGHLY recommend it the next time you're out and about for a fancy drink!
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Maybe not your average but wellness is about taking care of yourself in all aspects of life, including nurturing the relationships you have and the company you keep. I am blessed to have an amazing support system in my new home and to be able to share time with talking about life and learning from the best of the best!

09/10/2017

Ahh the most beautiful orange sweet potato! I knew I wouldn't have time to get to a this weekend so I stopped by a local roadside stand on my way home from my nature walk on Friday. Everything was organic so I picked up sweet potatoes, sweet corn, peaches and Asian pears! All the yums!

07/31/2017

**RECIPE ALERT** Harvest Kale & Spinach Salad! I teased you earlier in the week with this one and I've had it for lunch almost every day this week (and last week 🙊) because it is THAT good! Go check it out on my website (link in profile) and add it to your shopping list this weekend!
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If you are wondering how you can apply this great salad to your personal nutrition and fitness goals please email me so I can get you started on your healthy lifestyle! I was put on this Earth to help so let me help you!
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Ps: my apologies for not posting this on Friday! I was having technical difficulties on my site 😔

07/26/2017

**RECIPE ALERT** This is called Lemon Pepper Baked Chicken and Herbed Rice Bowl. Occasionally I put together a recipe that just absolutely takes me by surprise and gives me all the feels. This one, when I made it as part of my dinner meal prep for the week, made me say ALL the WOW words! Go check it out on my site (link in profile) and maybe give it a try yourself. If you try it out, take your own picture and tag me in it so I can know what you think!

07/25/2017

**NEW BLOG POST!!** Titled "Loving Yourself... A Dietitian's Perspective"
Just a hint, it's not about food this time. This time it about recognizing the amazingness that YOU have to offer YOU! "Before I saw the picture I thought “this will be a really cool profile picture, out doors, celebrating life and all that it has to offer”. Then I saw the picture and thought “What is going on with my thighs!? And did I forget to look in the mirror this morning when I tied my shirt up like that!?”. I said these things out loud to my sister and do you know what her response was? “I see muscle, that looks like muscle in your legs!”. And instantly I was snapped back to reality where I need to set the example of how to love yourself and your body and all that it has to offer." Click the link in my profile to read more about how you can love yourself better and more!

07/18/2017

Had lunch with a new friend today to talk about business ideas as well as how to be successful in life, in general. He's an older gentleman who has owned his own business for 30 years. I didn't think I had enough life experience to teach him anything. But to my surprise, when I ordered this salad, he did too!
Now normally, I wouldn't think much of it. But he talked about his enjoyment of pastas, steak and other heavy dishes. He would never have ordered this salad and yet, he took a little nugget from me as a and really enjoyed it!! I love when I unknowingly am a positive influence!
And this Is another example of eating out and enjoying your food AND the company!

07/17/2017

For the past 4 days we have been celebrating the 94 years of life that our Grandpa Chuck had on this earth. On March 29th Grandpa went on to be with Grandma Ronnie, to his forever Home. But his legacy of 15 of his family members hiking, camping, roasting hot dogs and simply unplugging is how we have memorialized him. We all know Grandpa and Grandma are dancing together again and we are so happy to have eachother all because 2 people fell in love.

07/14/2017

**RECIPE ALERT** I talk about overnight oats at least twice a day to anybody and everybody that will listen. This recipe is protein and complex carbohydrate PACKED! Not to mention the micronutrients you receive from the delicious fruit.
What makes it perfect for everyone are the flavor possibilities and the portability!
I even made it for my mom and sister while we're on the !
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Find the recipe on my ➡ ➡... or simply click the link in my profile :)
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And if you want more direction on how to fit this awesome breakfast into your daily life to fit your specific needs, email me for your initial consultation appointment!

07/10/2017

Kambucha... a fermented drink with extra probiotics to promote digestive health and a balanced healthy gut.
I had an amazing time racing on Saturday and then onto my first game with friends. I enjoyed a few.. or more beers so I know the combination of racing and beer can throw off the good flora (aka bacteria). When I know I've compromised the good flora in my gut I like to restore with 8oz of and I'm rip roaring ready to go!
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Keep in mind gut health is integral to controlling weight, cravings, skin health, controlling fatigue among many other conditions. If you need help with any of the above send me an email [email protected] and I'll set up your initial consultation so we can figure out how best to assist you in beginning a healthy life style!

07/09/2017

Yesterday I ran my 5th and my very first and got to run along side my new friends Zack and ! It was an absolute blast! Thanks guys for being a fun team!! .
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My favorite obstacle was the rope climb,which I've never even attempted before and somehow made it to the top and rang the bell... TWICE!.. now I'm going to go nurse all my bruises 🤗
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If you are wanting to get healthier, more fit, better nutrition, find something that empowers you and you will NEVER quit!

07/06/2017

Ask me to make something for a party and you get 1 of the 2 extremes... or ! Equally have love for both! And here is the simple salad I put together for our 4th of July party!
If you need to put together a simple salad, just find the color of the rainbow in veggies and put it all out!
What is your favorite dish to bring to parties? Is it ? Or ? Or ?
Ps: this was my first time making pickled onions and they turned out so good and so simple!

07/03/2017

Good morning world! Caught a sunrise run for the first time in a long time and quickly remembered why they are the best runs! Nothing like a cool summer sunrise run to start the day off!
I'm not running distance as much as I used to so my goal was 70minutes but after mile 3 I realized that was a soft goal and tried to do 8 in under 65minutes... and I made it! 💃💪😄 We're having people over for an early 4th of July celebration and I knew I'd want to be joining the festivities instead of training so I woke up early and did something good for myself.
Talk to me, what are you planning to do for YOU this week!?

07/02/2017

need I say more? Thankful to have an incredible woman in my life as my best friend who simply shows up... and also has great taste in food!
Seriously, if you're in or Arizona, check out ASAP!

06/12/2017

Pecan Encrusted Honey-Dijon Salmon! Sounds fancy but I'll have you know this is one of the quickest and simplest recipes! And it is what's for lunch!
Check out this recipe and more recipes like it on my website!
And if you're interested in a detailed personalized nutrition program email or DM me and I'll set you up with your initial consultation appointment!

06/11/2017

Saturday night in with drinks and appetizers... this recipe turned out phenominal! So simple, so delicious! 💜

05/08/2017

I am done with my first day of work (btw so excited for this new position and new chapter of learning and expanding my career, but more on that later 😀)... it was an hour long drive home, a quick 4 mile run to shake out my sitting legs and I am sooooo glad I took the time to whip up 5 ingredient pizza casserole last night so I can just do a quick reheat and chow down!
I'll let you know in my IG story what I think of how it came out so keep an eye out for that!

05/07/2017

Final meal ready to go for my first day tomorrow! My with my own ! So easy, so delicious and I know it will keep me alert and my brain ready to absorb all the new information!

04/27/2017

Is it lunch time yet!? So glad it is so I can chow down on this and all the crisp veggies I've added!
If you're making this salad or another veggie packed salad for lunch, tag me in it so I can enjoy it too 🤓

04/25/2017

wondering what you're going to make for dinner tonight? Have you ever had with parmesan and marinara? Add in some of your pre-made chicken or homemade turkey meatballs (ie: refer to last night's post) and viola! This is a great way to get your fix and your fix all in one. Not to mention how quick and simple it is! Eat up!

04/24/2017

If you know me you know I've been a ever since I can remember. I'm always looking for an alternative to the old fashioned chocolate chip cookie without refined sugar, butter and flours because those can often times make me feel bleh (though I will still indulge if someone offers their own homemade cookies!).
Anyways... I found this recipe from , author of and let's be honest, how great is that blog name!? So do yourself (and everyone in your house hold) a favor and go make these to brighten up your Monday!
True to form I'll give you the simple ingredient list but go check out Vanessa's blog for how to put them together:
Almond flour
Honey
Coconut oil
Baking soda
Mini chocolate chips
Salt
Vanilla

04/22/2017

Happy and ! Get out and play today. What was your favorite thing to do as a kid? Was it the monkey bars and swings or was it playing in the breaking waves of the ocean? Whatever it was, do that today!

It is quite the icky day here in NOVA but decided to get out for a little ride. My fingers and toes were numb from the cold and my back tire did some fish tailing but despite the cold & rain there were so many people on the and that makes me happy 🤗

04/21/2017

Just want to wish the BEST of luck to all my clients and friends participating in the this weekend in ! I am so proud of each and everyone of you for all the hard work you have put in on the water, in the gym and in the kitchen! Go out there and have a blast and remember to paddle for you and !

04/21/2017

These are that had as our departing Wilmy breakfast from . If you are an ILM local or visiting during the summer (or right now for the ) I highly recommend this hidden treasure!

04/18/2017

It is and I'm going to throw out an oldie but goodie! Do.NOT.skip.meals! This is especially important if you are trying to lose weight. When you skip meals your blood sugar does a nose dive and you will have that overwhelming "starving" feeling. That is when your brain is trying to trick you into stopping for that quick fix candy bar, French fries and making you want to eat everything in sight!
Skip meals on a regular basis and you will slow down your metabolism as the body adapts to not having the proper fuel. And over a longer period of time your hormones are affected.
**pictured are examples of excellent portable snacks to keep on hand. I am not a huge advocate of shakes but in a pinch they are much much better than letting yourself get overly hungry**

04/17/2017

Need a healthy sweet treat to curb that sweet tooth after dinner? I made these chickpea blondies last week and they were the perfect little snack each night! Some dinner guests got to enjoy too!
The recipe, healthy blondies with chocolate chips is one I found from so a quick search or a search on their site will lead you right to the recipe!
I'll give you a sneak peak on the easy to grab ingredients though:
Chickpeas. Honey. Peanut butter. Baking powder. Baking soda. Cinnamon. Mini chocolate chips. Salt. Vanilla

04/05/2017

Asian Sesame salad is what is on the menu for lunch! This is an example of one of the menu items I provide for my clients. I'm always trying to mix it up so you don't get bored and so you can also LEARN how to do it all on your own!
If you want to learn how to eat healthfully while losing/maintaining or even gaining weight and learn how to have a healthy relationship with food.. I'm your gal! Email me and I'll set up your initial consultation right away!

04/01/2017

Wilmington taught me how to start my own business, how to love, how to make friends as an adult, how to slow down and enjoy the little things.
Wilmington will always be home but now it is time for me to grow a little more in my business, my faith, personally and in my career.
Bring on this new chapter and this new adventure! Northern Virginia, Here.I.Come!

03/29/2017

I like food. I like good company. I like to feel good and achieve my goals.
Today I had lunch with Aunt Teresa. I could have ordered a fried fish sandwich of sorts but 1) I can't taste the fish and 2) that will not help fuel my brain or body for a productive afternoon. So the Spinach Pear salad with blackened salmon is what I got! Lots of greens to increase my fiber, vitamins and minerals count for the day, pears (mostly cuz they're delicious) to provide some carbohydrate energy and Salmon to provide those good Omega-3's for my noggin! It was delicious and nutritious! 🤓
Eating outside of your meal prep does not have to completely undo your nutrition program!

03/27/2017

Brunch is at home today while I prepare for clients. I've whipped up a kale & spinach egg white omelette with roasted potatoes. I do love Parmesean cheese so you know that's in the eggs and gotta have ketchup to go with my potatoes! By the way,Took me less than 15 minutes to make this and it is super simple! Now go have an amazing Monday!

03/21/2017

Lunch with Dad today. Such a beautiful day on the water but this sandwich 😍 blackened grouper reuben on marbled rye! Holy moly! I don't eat sandwiches like this all the time but because 80-90% of the time I eat a well balanced, clean, nutrient dense diet, I will NEVER feel guilty for enjoying a sandwich and quality time with my family or friends.
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03/18/2017

Who doesn't love a chocolate peanut butter cup!? I love a delicious sweet treat that keeps me feeling satisfied with my life and my goals! And my mom approved of them tonight too!

I'm still figuring out the perfect blend to post as a recipe but who is interested in some !?🤔 🤓Gah I love dessert 😍

Videos (show all)

True life right here: it's Monday and I've got allll the Monday feels! It was a fun filled busy weekend with my sister i...
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Here's the thing, without proper fuel, I'd never get through workouts like this. Remember to fuel with whole foods, keep...
The beauty of my morning run is that I get to witness His paintings.. remember to soak in the moments, live the life you...

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Herndon, VA
20170

Opening Hours

Monday 8am - 7pm
Tuesday 8am - 7pm
Wednesday 8am - 7pm
Thursday 8am - 7pm
Friday 8am - 7pm
Saturday 11am - 1pm

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