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A Dash of Nutrition

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A Dash of Nutrition

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

11/20/2025

💥 A simple habit that makes a big difference:
The 20-Minute Rule

After finishing your meal, wait about 20 minutes before going back for seconds. This gives your brain time to register your fullness so you can eat more mindfully and avoid that uncomfortable "too full" feeling.

The goal is to find the right portion that satisfies but doesn't leave you feeling weighed down with poor energy. This is especially important when indulging in holiday eats - learn to enjoy some AND feel your best! It doesn't have to be "all or nothing" 😜

Try it at your next meal and see how your body responds!

11/18/2025

Baking with sugar substitutes doesn't have to be confusing!

Allulose gives that perfect golden color, monk fruit keeps things light and sweet, erythritol adds structure, and natural options like coconut or date sugar bring rich flavor.

Each sweetener has its own personality, some dissolve easily, some brown fast, and some need a little help from blends. Part of the most recent blog explains exactly when to use each one, how they behave in recipes, and what to expect.

If you love experimenting in the kitchen (or you're trying to cut back on sugar without sacrificing flavor), this is your guide.

Your holiday baking just got easier.

Read more on our website!

11/13/2025

This isn't your sad desk salad.

This is crunchy, slurpy, flavor-packed masterpiece. It's got tofu, noodles, veggies, sesame, soy, the works.

It's giving "I have my life together" energy (even if you're eating it in yoga pants between meetings).

https://www.adashofnutrition.com/recipes/asian-tofu-noodle-salad

11/11/2025

Ever feel like you're dragging through the day no matter how much coffee you drink?

Here's a secret your body's been trying to tell you: you might not be eating enough.

When you skimp on calories (even unintentionally) your body goes into energy-conservation mode. That means fewer resources for focus, mood, workouts, and overall stamina. You'll start feeling those telltale signs: fatigue, brain fog, cravings, irritability, and a serious case of the 3pm slump.

The fix isn't another espresso shot, it's nourishment.
Try building meals that balance protein, fiber, and healthy fats (and yes, carbs are part of that deal too!) A breakfast with eggs and avocado toast, a lunch with salmon and rice and veggies, or an afternoon snack with Greek yogurt and fruit can make a huge difference in how steady your energy feels all day long.

Food is fuel. Not just for your body, but for your focus, your mood, and your life.

Want to find balance? Start by checking in with your meals: are they truly satisfying, or just enough to get by? Your energy will tell you everything you need to know.

11/04/2025

Love baking but want to reduce sugar without losing flavor? Our new blog dives deep into the world of sugar substitutes, from allulose and monk fruit to stevia, erythritol, and even natural options like coconut or date sugar.

You'll learn how each sweetener behaves in recipes, the best ways to use them in baking and cooking, and what the science says about their impact on blood sugar, metabolism, and gut health.

Whether you're managing diabetes, trying to but back on added sugars, or just curious about healthier swaps, this post will help you sweeten smarter (and keep your desserts delicious).

Read the full post on my website or here: adashofnutrition.com/blog/smart-sugar-swaps

10/31/2025

Stop aiming for perfect.
Aim for balanced instead!

The 80/20 rule is one of the simplest (and most sustainable) approaches to healthy eating. So, if you are looking for a lifestyle change, try this!

Here's how it works:
✅ 80% of the time: Focus on nutrient-dense, balanced meals that make you feel good. Think plenty of veggies, quality protein, whole grains, and healthy fats.

🍪 20% of the time: Enjoy your favorite foods without guilt! Yes, that means having a malasada, shave ice, plate lunch, or whatever brings you joy.

So what would this look like? If you eat ~3 times per day, that means ~4 meals each week will be your 20% fun meals and the remaining ~17 will be healthier, minimally processed meals.

This isn't about restriction or deprivation. It's about building a healthy relationship with food where nothing is "off-limits", and you don't stress about being "perfect."

The truth? Consistency beats perfection every single time. When you allow yourself flexibility, you're way more likely to stick with healthy habits long term. Plus, life is meant to be enjoyed, and that includes food!

What's in your 20%? Drop a comment with your favorite treat!

10/28/2025

Craving something fresh, crunchy, and satisfying? Meet your new favorite rice salad!

This Cucumber Edamame Rice Salad is what happens when island flavors meet the perfect lunch or dinner bowl. It's packed with plant-based protein, loaded with veggies, and topped with a homemade sesame-ginger dressing that has just the right amount of kick from chili crunch.

What makes this recipe a winner?
👉 Ready in 30 minutes
👉 Plant-based protein from edamame and tofu
👉 Meal prep friendly AND stays fresh for 3-4 days
👉 Easily customizable with more veggies, swap the cilantro, make it your own!
👉 That dressing!

Perfect for busy weeknights, beach picnics, or when you need something light but filling. The combo of creamy avocado, crunchy cucumber, and that savory-sweet dressing? 🤤

Ready to make it? Head to the website for full recipe with step-by-step instructions!

Have you made any of our recipes yet? Drop a comment and let us know what you'd like to see next!

10/23/2025

🚨 Warning 🚨
This spicy chicken bowl might ruin you for boring dinners forever. Juicy, golden-seared chicken meets salsa-verde-simmered veggies, black beans, and fluffy quinoa - all finished with creamy avocado and a squeeze of lime. Basically, it's like a fiesta in a bowl, minus the cleanup.

Why this dietitian loves it:
🌟 38g of protein to keep you full and satisfied.
🌟 Quinoa instead of plain rice for extra fiber and nutrients.
🌟 Flavor so bold it tastes like takeout, but with zero mystery ingredients.

This is weeknight cooking at its best - fast, balanced, and just spicy enough to keep things interesting.

Visit our website for the full recipe! (Links in story highlights as well). Your taste buds (and your meal prep game) will thank you.

www.dash-of-nutrition.com/recipes/spicy-mexican-style-protein-bowl

10/22/2025

❓Pop Quiz: How much protein did you eat today?
If you're not sure, you're not alone! Most people know protein is important, but have no idea how much they're actually getting (or how much they need).

The good news? Meeting your protein goals doesn't require fancy supplements or eating chicken breast at every meal. It's actually pretty simple when you know what you're working with!

💥 The golden rule: Include protein at EVERY meal and snack.

Why does this matter? Protein keeps you fuller longer, supports your muscles, helps with recovery, and keeps your blood sugar stable (translation: no 3pm energy crash and desk drawer candy raid!)

Swipe through to see how much protein is hiding in foods you probably already eat! You might be closer to your goals than you think, or realize where you can add a little boost.

Pro insight: Mixing plant-based and animal proteins throughout your day gives you the best of both worlds, variety in nutrients, flavors, and textures. Your body, and taste buds, will thank you!

Want to dive deeper into protein strategies and meal ideas? Read the full blog post for more insights on meeting your protein goals! www.adashofnutrition.com/blog/how-much-protein-do-you-really-need

And if you need personalized support figuring out YOUR protein goals and how to actually hit them with foods you enjoy, that's literally what we do! Book a consultation today!

10/16/2025

Love eating out but want to keep your meals balanced? Here's one of the easiest tricks: always ask for dressings and sauces on the side.

Here's why it matters - restaurants typically use 3-4 times more dressing than you actually need. A side salad can quickly turn into a 400+ calorie dish just from the dressing alone! When you control the amount, you get all the flavor you want without overdoing it.

This works for a variety of menu items like:
Salad dressings
Poke sauce
Aioli and special sauces
Crema and dressings
Sauce for noodle dishes

Pro tip: Try the "fork dip" method where you dip your fork in the dressing first, then spear your food. You'll be surprised how much flavor you get with way less dressing!

Small tweaks like this make it so much easier to enjoy dining out while still feeling good about your choices. No restrictions, no guilt, just balance.

10/14/2025

Looking for a lighter meal option that still hits the spot? This tofu poke is fresh, flavorful, and comes together in minutes with just a handful of ingredients.

Tofu is an amazing plant-based protein source, it's versatile, budget friendly, and takes on whatever flavors you give it. This recipe keeps it simple with ginger, green onion, sesame, and Hawaiian sea salt for that local-style taste we all love.

Why we love this recipe: High in protein to keep you satisfied. Ready in 30 minutes (most of that is just marinating time!) Perfect for meal prep, make a batch and enjoy all week. Adaptable, serve over rice, greens, or with your favorite poke bowl toppings.

Add fresh ogo if you can get your hands on it for extra island authenticity!

Get the full recipe from our site and let us know if you try it!

Have questions about adding more plant-based meals to your diet? That's what we're here for! Book a consult and let's chat!

10/10/2025

Pop quiz: Two snacks both have 150 calories. Are they nutritionally equal?

Spoiler alert: Probably not!

Calories tell you ONE thing - energy content. But they don't tell you about the quality of that energy or how it'll make you feel an hour later. That's why becoming a label-reading pro is one of the best skills you can develop for your health.

Here's what to focus on beyond the calorie count:
🔍 Sodium - Many packaged foods are LOADED with sodium. Aim for foods with less than 20% daily value per serving. High sodium intake can affect blood pressure and cause bloating (not fun in Hawaii's humidity!).

🔍 Added Sugars - This is different from naturally occurring sugars (like in fruit). Added sugars contribute to energy crashes, cravings, and inflammation - especially when that food doesn't contain much protein or fiber. The American Heart Association recommends no more than 25g daily for women and 36g for men, but most people consume way more than that! **One caveat is for athletes who require simple sugars for fuel, so eating them before practice/sport can actually be helpful 🏃‍♀️

🔍 Ingredients List - Ingredients are listed by weight, so the first few ingredients make up most of the product. If sugar (or one of its 50+ names) appears multiple times, or if you see a long list of additives, that's valuable information about what you're putting in your body.

The good news? Label reading gets so much easier with practice. And when you understand what you're eating, you can make informed choices that actually support your goals, whether that's managing a health condition, feeling more energized, or just eating in a way that makes you feel good.

Working with a dietitian takes the guesswork out of nutrition. We help you decode labels, build balanced meals with foods you actually enjoy, and create a sustainable plan tailored to your life here in Hawaii. Ready to feel confident about your food choices? Book a consultation - we accept most insurance plans and offer telehealth!

Address

2758 South King Street 206
Honolulu, HI
96826

Opening Hours

Monday	8am - 5pm
Tuesday	8am - 6pm
Wednesday	8am - 5pm
Thursday	8am - 6pm
Friday	8am - 5pm

Website

http://adashofnutrition.com/, http://dashelh.wix.com/resume

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