Live Well RDN

12/08/2025

If you’ve ever wondered “What should my plate actually look like?” — this one’s for you. 🥗✨

A balanced plate has 4 essential components that work together to support metabolism, gut health, blood sugar, hormones, and steady energy:

1️⃣ Protein – keeps you satisfied and supports lean muscle
2️⃣ Fiber-rich veggies – feed your gut and add volume
3️⃣ Slow-burning & Colorful carbs – fuel your brain + body
4️⃣ Healthy fats – keep you full and support hormones

When these pieces are in place, your meals do so much more than fill you up — they help you feel grounded, energized, and in control of your health.

✨ Want help putting this into practice? My clients learn how to build balanced meals without dieting, tracking, or food rules.

12/05/2025

Anyone else totally crush breakfast and dinner… but lunch feels like an afterthought? 🙋‍♀️ Same goes for so many of my clients. With a busy day and a never-ending to-do list, lunchtime sneaks up fast.

But a solid midday meal is a game-changer for energy, metabolism, and keeping you from getting overly hungry later in the day.

I love helping clients find simple, realistic lunch ideas, and this one’s a staple in my house because I can throw it together in minutes.

Today’s Southwestern-style wrap:
• Trader Joe’s low-carb wraps
• 100 g baked chicken breast (TJ’s Just Chicken)
• 2 tbsp black beans
• Arugula
• 1 mini bell pepper, chopped
• A couple slices of avocado
• Yogurt ranch + salsa

Super easy, balanced, and delicious.

What’s your go-to quick and nourishing lunch? I’m always looking for new inspo! 🥗✨

12/04/2025

Happy National Cookie Day! 🍪💛
Cookies don’t have to be off-limits—they can nourish, satisfy, and even boost your fiber and protein intake.

Here are 6 healthy cookie recipes you can make today (first 4 recipes included in slides):

1️⃣ Almond Butter Chocolate Chip
2️⃣ Banana Oat
3️⃣ Pumpkin Spice Oatmeal
4️⃣ High-Protein Peanut Butter Oat
5️⃣ Carrot Cake Oat
6️⃣ Apple Cinnamon Oat

Each one is made with simple, whole ingredients and perfect for mindful eating. Additional recipes are posted on the blog. Which one are you baking first? ✨

12/03/2025

Post-holiday eating can feel chaotic — but it doesn’t have to.
Your next meal is simply another chance to nourish your body. 🌿

In my latest blog post, I’m breaking down:
✔ how to stop the all-or-nothing spiral
✔ what to eat to feel energized again
✔ why hydration + mindful meals matter
✔ simple habits to reset your routine

No guilt. No rules. Just gentle, grounded support.
✨ Link in bio to read the full guide.

12/02/2025

“THE QUALITY OF INFO YOU RECEIVE FROM YOURBODY IS DIRECTLY PROPORTIONAL TO THE QUALITY OF FUEL YOU PUT IN IT.”

When you nourish yourself with real, balanced food, your body responds with:
✨ steady energy
✨ clearer hunger cues
✨ fewer cravings
✨ more emotional stability
✨ better digestion

Your body wants to work with you — it just needs the right fuel.

11/27/2025

Thanksgiving is meant to be enjoyed — the flavors, the company, the traditions. This year, instead of stressing about what’s on your plate, try tuning into how you’re eating.

✨ A few gentle reminders for a more mindful Thanksgiving:
• Pause before your meal and take a slow breath to settle your mind.
• Notice the colors, aromas, and textures of your food.
• Take your first few bites slowly and savor the flavors.
• Check in with your hunger and fullness along the way.
• Give yourself full permission to enjoy your favorite dishes.

Mindful eating isn’t about rules — it’s about connecting with your body so you can feel grounded, satisfied, and present. 💛

Wishing you a Thanksgiving filled with nourishment, gratitude, and ease.

11/25/2025

This tiny practice helps you:
✔ reconnect with hunger + fullness
✔ feel more satisfied
✔ reduce overeating
✔ enjoy your meals again

No rules. No tracking.
Just you, your food, and a few mindful moments.

You might be surprised by what you notice. ✨

11/21/2025

“MINDFUL EATING IS ABOUT AWARENESS. IT’S ABOUT SLOWING DOWN AND LISTENING TO WHAT YOUR BODY NEEDS. IT’S THE ULTIMATE FORM OF SELF-LOVE.”

If you’ve been rushing through meals… ignoring your hunger cues… or feeling disconnected from what your body needs, you’re not alone.
Mindful eating isn’t about rules or perfection — it’s about coming home to yourself.
Small moments of presence can change your entire relationship with food.

✨ A deep breath before you eat
✨ Checking in with hunger and fullness
✨ Choosing foods that truly nourish you
✨ Letting go of guilt
Your body is always communicating.
Mindfulness is how you start listening again.

09/04/2025

Food, the best kind of medicine.

FRIDAY, Aug. 29, 2025 (HealthDay News) — Shifting to a plant-based diet can help keep people from being plagued by multiple health problems as they age, a new s

09/03/2025

👩‍⚕️ Have you heard of FODMAPs?
They’re certain types of carbs that can be difficult to digest for some people with IBS. When they aren’t absorbed well in the gut, they can lead to bloating, gas, abdominal pain, and changes in bowel habits.

A low FODMAP diet can be helpful for identifying triggers — but it’s not a forever solution. Long-term restriction may actually harm your gut health.

✨ The goal: learn which FODMAP foods truly bother you and create a balanced, sustainable way of eating.

💡 Working with a Registered Dietitian (like me!) can make the process so much easier. I can help guide you through the elimination and reintroduction phases safely, without unnecessary restriction, and help you find a plan that actually works for your life.

09/02/2025

💭 Ever wonder if your gut struggles are “normal” or something more?

If you deal with:
👉 Daily bloating
👉 Constipation and/or diarrhea
👉 Stomach cramps that ease (but don’t disappear) after the bathroom
👉 Urgent bathroom trips that make you nervous to leave home

…it might be more than a sensitive stomach. These can be common signs of IBS.

The tricky part? IBS looks different for everyone, and symptoms often overlap with other conditions.

✨ That’s why I just wrote a new blog post breaking it all down—plus sharing a real-life client story you might relate to.

📖 Read it here: https://livewellrdn.com/2025/09/02/do-you-have-ibs/

08/29/2025

I can't tell you the amount of times that I have heard people make negative comments about fruit being high in sugar. So what? — they’re also packed with fiber, antioxidants, vitamins, and natural plant compounds that:

✅ Feed your gut microbes (hello, better digestion + mood support!)
✅ Lower LDL cholesterol and blood pressure
✅ Reduce inflammation and protect your heart

And guess what, our bodies have evolved to process and thrive on sugar when it comes packaged this way... totally different from digesting and metabolizing the sugar in a Coca Cola or slice of cake. So instead of vilifying them, I think we should just be saying thank you Mother Nature!

In case you were wondering... most adults need at least 1½–2 cups of fruit per day, but many fall short. 🍓🍌🍊 Are you hitting that target?

✨ Pro tip: Aim for variety—berries, citrus, apples, pears, bananas, kiwis, stone fruits—all offer unique benefits. But keep in mind the season for freshness and flavor! And consider buying out of season fruits frozen. Frozen berries are a staple in my house for smoothies, yogurt bowls, nice cream and berry cobblers.

👉 What’s your go-to fruit you eat daily?