A Dash of Nutrition

A Dash of Nutrition Hot Topics in the Field of Dietetics & Nutrition. https://twitter.com/DashNutrition

If you've ever opened the fridge midweek and thought, "Ugh, there's nothing to eat," this hack is for you! (And yes, I'v...
09/25/2025

If you've ever opened the fridge midweek and thought, "Ugh, there's nothing to eat," this hack is for you! (And yes, I've totally been here too!)

Roast a big tray of veggies (think: carrots, bell peppers, zucchini, broccoli, sweet potatoes) at the start of the week. Drizzle with olive oil, sprinkle with your favorite seasonings, and let the oven do the work.

The payoff?
🥗 Toss into salads for instant flavor and crunch
🌯 Stuff into wraps with protein for a hearty, balanced lunch
🍜 Add to grain bowls or pasta for a quick dinner upgrade

One pan, endless possibilities. That's how you save time and eat better.

What's your favorite roasted veggie?

Don't fear frozen veggies. They're not the sad second cousin of fresh produce. In fact, most are picked at peak ripeness...
09/23/2025

Don't fear frozen veggies. They're not the sad second cousin of fresh produce. In fact, most are picked at peak ripeness and flash-frozen faster than you can say 'broccoli.' That means all those vitamins, minerals, and antioxidants are locked in tight, waiting to make your weeknight dinners a whole lot easier.

Here's the truth:
They're just as nutritious as fresh (sometimes even more).
They save you from the wilted spinach graveyard in your fridge.
They make tossing together a balanced meal as simple as microwave, stir, done.

So the next time some side-eyes your frozen peas, tell them you're just working smarter, not harder.

Think of you brain like your phone battery. Sure, food fuels it, but if you're skipping sleep, glued to your screen 24/7...
09/18/2025

Think of you brain like your phone battery. Sure, food fuels it, but if you're skipping sleep, glued to your screen 24/7, or scarfing down dinner like it's an Olympic sport... no amount of kale is going to save the day.

Here's the deal:
🌛 Sleep is non-negotiable (yes, even for adults who swear they're "fine" on 5 hours 🙃).
🚶 Moving your body - even a walk around the block works better than your third cup of coffee for focus.
🍽️ Eating mindfully isn't just "woo woo" wellness talk. Slowing down helps you actually enjoy your food and stay satisfied.

Pair these with smart nutrition choices and suddenly your brain's running on high-speed wi-fi instead of dial-up.

Curious what foods boost learning and mood too? The full blog spills the beans (literally). Go check it out!

Ever grab a snack and feel hungry again an hour later? That's usually because it's missing the right balance of nutrient...
09/17/2025

Ever grab a snack and feel hungry again an hour later? That's usually because it's missing the right balance of nutrients to actually keep you full and fueled.

Here's the secret to keep you satisfied: Protein + Fiber + Healthy Fat

This simple trio helps you:
👉 Stay fuller, longer
👉 Keep your energy steady (no sugar crashes!)
👉 Support overall health with nutrient-rich foods

One of my favorite examples is:
🍎 Apple slices for fiber and natural sweetness
🥜 Peanut butter for protein and healthy fats
🌱 Chia seeds for omega-3s and extra crunch

It's quick, portable, and way more satisfying than just grabbing chips or crackers.

Save this post for your next snack attack and try this formula with your own favorite ingredients.

One pan, endless flavor! This Lemon Garlic Pork Loin with roasted, carrots, potatoes, and onions is the ultimate weeknig...
09/11/2025

One pan, endless flavor! This Lemon Garlic Pork Loin with roasted, carrots, potatoes, and onions is the ultimate weeknight dinner - minimal prep, easy clean-up, and packed with flavor.

Pro tip: Looking to reduce sodium? Simply wipe off the excess marinade before roasting or buy a plain pork loin and season with lemon pepper or Italian herbs for a lighter option.

If you want a bigger flavor, try glazing the pork in Dijon mustard, garlic, olive oil, lemon juice, and fresh herbs like thyme or rosemary.

Balanced, hearty, and oh-so-satisfying. This sheet pan meal makes healthy eating simple and delicious! Who else is adding this to their dinner rotation this week?

Sometimes the healthiest changes aren't about eating LESS - they're about eating SMARTER. Choosing grilled salmon instea...
09/09/2025

Sometimes the healthiest changes aren't about eating LESS - they're about eating SMARTER.

Choosing grilled salmon instead of fried chicken is one of those swaps that gives you so much more than just protein. Salmon is packed with heart-healthy omega-3 fats, vitamin D, and anti-inflammatory benefits that support your brain, joints, and immune system.

On the other hand, fried chicken often comes with extra saturated fat, sodium, and refined oil from the breading and fryer, things most of us already get too much of.

Try this swap the next time you go to make fried chicken!
-Pair salmon with roasted veggies and brown rice for a balanced dinner.
-Flake salmon over a salad for quick weekday lunches.
-Keep it simple with grilled salmon and lemon for a 20 minute meal.

Small swaps like this can lead to big wins for your long-term health.

What's one food swap you've made lately that makes you feel good?

Feeling scattered, low energy, or like your keiki can’t focus in school? The connection between food, focus, and mood is...
09/04/2025

Feeling scattered, low energy, or like your keiki can’t focus in school? The connection between food, focus, and mood is stronger than you might think!

In this blog, we’re diving into how nutrition can support learning, balanced emotions, and mental clarity for the whole family. From ADHD-friendly snack strategies to brain-fueling nutrients and hydration tips, this is a back-to-school must-read.

Whether you’re packing lunches or trying to stay productive at work, these practical tips are for you. Click the link to read the full blog and start building better focus from the inside out!

adashofnutrition.com/blog/foods-that-support-learning-and-mood

Did you know that most people only get about HALF of the fiber they need each day?The daily recommendation is: 👩 Women 2...
08/28/2025

Did you know that most people only get about HALF of the fiber they need each day?

The daily recommendation is:
👩 Women 25g
🧔‍♂️ Men 38g
(Or about 14g per 1000 calories you eat)

Fiber isn't just about digestion, it helps support blood sugar control, lowers cholesterol, and keeps you fuller for longer.

✨ The good news? Hitting your daily goal doesn't have to be complicated. A few mindful swaps and additions throughout the day can make a huge difference.

For example:
🫐 Add berries or chia seeds to your morning yogurt
🫘 Choose beans or lentils as a protein source for lunch
🥦 Snack on nuts, popcorn, or fresh veggies
🥬 Round out dinner with whole grains and greens

When you start stacking these foods together, you'll find it's much easier to reach your daily fiber goals than you think!

Try adding one or two of the high-fiber foods from this post into your day and watch how quickly the numbers add up!

What's your favorite fiber-packed food? Drop it in the comments!

Start your day with protein power!Ever feel hungry an hour after breakfast? It might be time to rethink what’s on your p...
08/26/2025

Start your day with protein power!
Ever feel hungry an hour after breakfast? It might be time to rethink what’s on your plate.

Adding protein to your morning meal helps:
✅ Keep you fuller, longer
✅ Stabilize your blood sugar
✅ Reduce cravings later in the day
✅ Support metabolism & muscle health

You don’t need anything fancy—just simple, balanced meals like:
🥜 Peanut butter toast with chia seeds
🍳 Veggie scramble with eggs or tofu
🥣 Cottage cheese with berries and flax

It’s about creating meals that energize you—not leave you reaching for snacks an hour later.

What’s your go-to breakfast protein? Drop it in the comments!

Is your salad really healthy or just green? It's a common myth: salads are automatically healthy. But here's the thing -...
08/21/2025

Is your salad really healthy or just green?

It's a common myth: salads are automatically healthy.
But here's the thing - if your bowl is just lettuce and veggies with low-fat dressing, it might be low in calories... but also low in nutrients that keep you full.

A nourishing salad should have:
-Protein (chicken, tofu, beans, eggs)
-Healthy fats (olive oil, nuts, seeds, avocado)
-Fiber-rich carbs (quinoa, beans, whole grains)
-Flavor (spices, herbs, homemade dressings)

Balanced = better blood sugar, better energy, longer-lasting satisfaction.

Let's stop making sad salads and start building meals that work for us.

What's your favorite way to level up a salad?

Using GLP-1s to support your health goals? Don't forget - the medication is just one piece of the puzzle. Building simpl...
08/19/2025

Using GLP-1s to support your health goals?
Don't forget - the medication is just one piece of the puzzle. Building simple, sustainable habits now will set you up for long-term success, whether you stay on the meds or not.

Here are 4 habits that make a big impact, even if you're eating less:
-Prioritize protein to preserve muscle
-Plan small, nourishing meals
-Move your body, even for just 10 minutes
-Practice mindful eating to reconnect with your hunger cues

Small habits now = stability later

Save this post to revisit your GLP-1 wellness goals, and reach out if your ready to work with a dietitian to create healthy habits whether you're on or off GLP-1s.

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