Lancaster Dietitian

04/11/2025

Oh Crap! It’s 6:30pm and you just got home from your kid’s practice or spent longer at work than you’d like.

Dinner plans? What were they again?
Fridge? Questionable. Is there anything quick?
Takeout? Tempting.
But what if you had a backup plan?

✨ Enter: the Oh Crap meal. ✨

Last-minute, quick-pivot dinners made from pantry, freezer, and fridge staples that still provide a little more balance than a frozen pizza — think protein, nourishing fats, carbs, and a pop of color.

When we work with clients, we discuss meal prep strategies—sure—but we also emphasize the need for flexibility. Because life happens! Practice runs late, plans get canceled, or dinner just completely slips your mind. But that doesn’t mean you’re SOL.

Next time you’re grocery shopping, stock up on a few helpful items:
✔️ Frozen veggies (broccoli or mixed stir-fry veggies)
✔️ Quick proteins (tuna, frozen chicken, eggs, edamame)
✔️ Shelf-stable carbs (bean-based pasta for extra protein and fiber, microwavable pouches of rice or quinoa)
✔️ Flavor add-ins (lower-sugar sauces, condiments made with avocado oil or olive-oil, dried herbs and spices)

Make Oh Crap meals less “oh crap” and more “I got this.”

11/18/2024

It’s been an exciting few months for our team! Ellen celebrated her wedding this fall, and Theresa welcomed a beautiful baby over the summer. This season has been full of milestones and growing our families, and we’re thrilled to share that we’re also accepting new clients. Reach out today to get started—we can’t wait to work with you!

We accept most major insurances. Take advantage of your nutrition benefits today! Use the link in our bio or shoot us a message at lancasterdietitian@gmail.com

05/24/2024

Celebrate both National Salad Month 🥗 and Memorial Day 🇺🇸 with this vibrant, festive salad. Packed with fresh berries, creamy goat cheese, and crunchy almonds or pecans, this salad is a tasty and nutritious addition to any holiday picnic or party. It complements any grilled protein perfectly for a balanced meal, ensuring you maintain steady energy to enjoy all the festivities.

05/08/2024

Got to read our featured article in LNP this morning. We’re offering a balanced brunch idea to elevate your Mother’s Day celebration in a way that puts mom and her health at the center of it all. 💗 Check it out and let us know what you think!

05/01/2024

As a dietitian, I’m often asked “where do I start?”

With less than 10% of American adults consuming adequate amounts of vegetables daily, one of my top recommendations when working with clients is: Add color to your meals! 🌈 and yes, an ADDITION is my top recommendation. Not a restriction!

Whether you’re cooking at home or even dining out, look for ways to add color. 🥦 🥕🍅 And make it fun! Here are some of my favorite ways to incorporate these colorful, nutritious gems:

* Stir-fries
* Roasted on a sheet pan
* Grilled on kebabs
* Piled high on sandwiches or tacos
* Thrown into a smoothie
* Added to scrambled eggs
* Vehicles for my favorite dips
* Big entree salads

04/24/2024

Time to toss those Clean Plate Club badges! No shade to our parents, but this habit has got to go in order to embrace a better relationship with food. Trust me, your body knows best when it’s had its fill. Shift your focus from external cues to internal cues to:

* Support better digestion and reduce discomfort after meals
* Develop a deeper connection with the eating experience
* Avoid overconsumption
* Foster a positive relationship with food

04/19/2024

This year has been one of embracing growth on all fronts:

* I’m nurturing Lancaster Dietitian alongside in our hometown 🌱
* I’ve recently joined the , collaborating with amazing women who are dedicated to making a difference ♥️
* I’m planning a wedding! Only 182 days to go and just so excited to celebrate this next chapter 💍

But growth isn’t a solo journey - it’s about uplifting each other along the way. As I nurture my own growth, I’m even more energized to support yours! So when you’re ready, I’d love to chat. You can inquire online, through email, or shoot us a DM.

04/17/2024

From the garden to your plate, this Tangy Spring Asparagus Salad is the perfect ode to springtime freshness! 🌸 This recipe is featured in our monthly column in LNP, out today! Check out the accompanying article in print or online. We’re sharing tips on when to shop organic and why supporting local farmers is a win for both your health and the community.

04/17/2024

From the garden to your plate, this Tangy Spring Asparagus Salad is the perfect ode to springtime freshness! This recipe is featured in our monthly column in LNP, out today! Check out the accompanying article in print or online. We’re sharing tips on when to shop organic and why supporting local farmers is a win for both your health and the community.

03/26/2024

Ever felt defeated trying to approach wellness in a way that seemed to have worked for someone else? It’s easy to get caught up in the latest trends or what worked wonders for a friend or influencer. But here’s the truth: Your path to wellness is as unique as you are.

When we begin working with clients, we encourage them to adopt an experimental mindset. Why? Curiosity encourages experimentation and exploration. It invites you to try new things and make adjustments as needed, based on how your body/health responds. This process of self-discovery takes time but can be so empowering. You stop listening to external cues and are placed back in the driver’s seat of your health and wellness.

This spring, we encourage you to consider this fresh perspective. How would this shift in mindset change your momentum?

Looking for support? Reach out today! We’d be honored to be a part of your wellness journey.

03/18/2024

This article delves into the benefits of phytonutrients and why we always advocate for adding a vibrant array of produce throughout your day! 🌈

Phytonutrients (phytochemicals) are plant-based substances like carotenoids, flavonoids and phytoestrogens. Learn how they help protect your body from disease.

03/17/2024

Looking for a festive green meal that’s both nutritious and delicious? Well, you’re in luck! 🍀 Try our spinach pesto pasta that was featured in LNP today.

While St. Patrick’s Day often includes indulging in excessive celebrations, it is entirely possible to celebrate while still prioritizing your health.