Fruition Nutrition

10/31/2022

07/28/2022

“There will come a day, I promise you … when the thought of your son or daughter or your husband or wife brings a smile to your lips before it brings a tear to your eye. It will happen. My prayer for you is that day will come sooner rather than later. But the only thing I have more experience than you in is this: I’m telling you, it will come.” ~ Joe Biden

05/29/2022

Are any of my nursing friends looking for a change?! No crazy shifts. No "recovery days" from a stressful shift. No weekends and holidays. Home in time to get the kids off the bus and have dinner with your family. Your kids are sick? Go home and take care of them! What?? There’s a nursing job that allows for that? Yes!! There is!! Please PM me if you’re interested, I would love to give you a tour of our facility !!!

02/14/2022

❤️

01/06/2022

Yes! ❤️ Let’s celebrate every little glimmer of good!

12/25/2021

Wishing everyone a VERY Merry Christmas! ⭐️ 🎄

12/16/2021

Eggnog Bread

This moist (yes, I used the “m” word!) and tender Eggnog Bread is the perfect holiday quick bread. With delicious notes of vanilla and nutmeg, you’re going to love it, even if you don’t usually like eggnog!

Ingredients -

For the Eggnog Bread:
• 1/4 cup unsalted butter (1/2 stick) at room temperature
• 1/2 cup granulated sugar
• 2 large eggs at room temperature
• 1 teaspoon vanilla extract
• 1 cup all-purpose flour
• 1 cup white whole wheat flour
• 1 tablespoon baking powder
• 1/2 teaspoon nutmeg
• 1/4 teaspoon kosher salt
• 1 cup prepared eggnog (you can use light eggnog)

For the Glaze:
• 1/2 cup powdered sugar
• 1 1/2 tablespoons eggnog

Instructions -

• Place a rack in the center of your oven and preheat the oven to 350°F. Lightly grease an 8×4-inch loaf pan, then line it with parchment paper so that some of the paper hangs out the sides like handles. Lightly grease the pan once more, then set it aside.
• In a large mixing bowl, beat together the butter and sugar until smooth. Add the eggs one at a time, beating for 1 minute and scraping down the bowl after each addition. Beat in the vanilla extract.
• In a separate bowl, stir together the all-purpose flour, white whole wheat flour, baking powder, nutmeg, and salt.
• With the mixer running on low speed, add one-third of the flour mixture, then half of the eggnog, the next one-third of the flour mixture, the remaining half of the eggnog, then the final one-third of the flour. Fully incorporate the ingredients between additions before adding the next. Scrape the batter into the prepared loaf pan.
• Bake the eggnog bread until pale golden brown and a toothpick inserted in the center comes out clean, 50 to 60 minutes. Let cool in the pan for 10 minutes, then remove from the pan by lifting with the parchment handles. Place on a cooling rack.
• When the loaf is mostly cooled but still warm to the touch, whisk together the glaze ingredients (powdered sugar and eggnog) in a small bowl.
• Drizzle the glaze over the loaf, then allow the loaf to stand until the glaze is set and dry. Slice and serve.

12/13/2021

😂🤣

12/10/2021

Holiday stress can lead to over-indulging. Practicing self-care will help keep the snacking under control. 🥧 🧁

Make time for self-care. This one is huge. You may be wondering, just how does this relate to my food choices? Well, certain foods can be a huge comfort and can be a very common way that you reward yourself. If you don’t put aside some time for self-care, you‘ll be far more likely to turn to those comfort foods as a crutch to manage stress and deal with emotions. As we all know, stress and emotions can run high during the holidays.

Remember, self-care doesn’t have to be anything extravagant. In fact, you’ll get more benefits from practicing simple daily acts of self care rather than splurging on a spa day. Some simple examples are reading, meditating, journaling, or spending some time outside in nature - even on a cold day. Just spend a little time each day doing something you enjoy. Just for you.

12/09/2021

Eat a lLITTLE treat every day (or most days). Starting with Halloween, and continuing throughout the holidays, most of us have candy or cookies (or some other “treat” in our house constantly. If you love to bake, particularly during the colder months and the holidays, rather than feeling like you can’t bake because you’re tempted to snack on these delicious treats, change your mindset. If you allow yourself occasional small treats, you’ll satisfy your craving. If you don’t allow yourself these small indulgences, you may find yourself going on a sugar binge that’s difficult to control.

Another tip tomorrow!

12/08/2021

Holiday Eating – How to Quit the All-or-Nothing Mentality

It’s so easy to get into holiday mode long before the holidays officially begin. And while the holidays should be a joyous occasion, they don’t have to become an all-out food fest for 2 months.

The good news is you can still enjoy your holiday food and festivities without eating everything in sight. Plus, if you can manage to find that balance, then this could be the first year when you don’t have to surrender to the “new year, new you” cliché. Imagine how good that would feel!

Want to stop the all-or-nothing mentality around your holiday food and stop stressing?

Tip #1 -
Take the focus OFF food. Yeah, that’s right. We put so much emphasis on the food during the holidays, and not enough time on the real meaning – spending time with family and friends and enjoying the simple things in life, that often we don’t get time to enjoy. Think of the food as a side note, not the main focus of your event. If you think too much about the food part, you are more likely to overeat.

Check back here tomorrow for another tip!

11/08/2021

Egg Muffins

You are going to high five yourself every rushed morning and mid-afternoon hanger-o’clock for stocking your freezer with these healthy breakfast Egg Muffins! You can pop these muffins into the microwave and reheat them whenever you need a fast, filling breakfast or snack.

How to Make the Best Breakfast Egg Muffins - A great egg muffin is all about finding the right ratios.

• Egg-to-Vegetable Ratio: The goal here is to ensure that each of the breakfast egg muffin cups packs a feel-good serving of vegetables without a) falling apart or b) tasting like a mini salad. I consider myself a vegetable enthusiast, but even I have my limits.
• Whole-Egg to Egg-White Ratio: After a few attempts, I’ve determined the ideal whole-egg to egg-white ratio for a batch of egg muffins is 6 whole eggs plus 4 egg whites.
Adding a few additional egg whites makes the muffins high in protein and low carb, without losing their filling, creamy texture. But I would not recommend all egg whites, as this will cause the muffins to fall apart and be spongy.

Ingredients -

• 1 cup lightly packed baby spinach chopped
• 3/4 cup finely diced red bell pepper about 1 small pepper
• 3/4 cup finely diced green bell pepper about 1 small pepper
• 3/4 cup quartered cherry tomatoes or grape tomatoes, about 1 cup whole tomatoes
• 6 large eggs
• 4 large egg whites
• 1/4 teaspoon kosher salt
• 1/4 teaspoon dried basil
• 1/4 teaspoon dried oregano
• Pinch ground black pepper or cayenne pepper if you like a little kick!
• 1/4 cup crumbled feta cheese plus additional to sprinkle on top
• Optional toppings: avocado salsa, hot sauce, freshly chopped parsley
Instructions -

• Place a rack in the center of your oven and preheat to 350° F. Lightly coat a 12-cup muffin tin with nonstick spray. Divide the spinach, red bell pepper, green bell pepper, and tomatoes among the cups (they will be about two-thirds of the way full).
• In a large bowl or large measuring cup with a spout (my favorite because it makes the mixture easy to pour), briskly whisk together the eggs, egg whites, salt, basil, oregano, and pepper until well combined. Carefully fill each muffin cup three-quarters of the way to the top with the egg mixture. Sprinkle the feta evenly over the tops of the cups.
• Bake for 24 to 28 minutes, until the egg muffins are set. Let cool for a few minutes, and then run a butter knife around the edges of each muffin to loosen it. Remove them from the pan and enjoy immediately or let cool on a wire rack and refrigerate or freeze for later (see notes for more details).

Notes -

• Store leftover egg muffins in an airtight container or Ziplock bag in the refrigerator for up to 3 days or individually wrap and freeze for up to 3 months. Reheat gently in the microwave (once thawed or directly from frozen) until hot and warmed through to the center, about 30 seconds (from thawed) or a minute or so (if frozen), depending upon your microwave.
• This recipe is incredibly flexible. Feel free to swap the listed veggies for the same amount of any other diced vegetable or cooked, diced meat. If the vegetables are very firm, such as carrots or sweet potatoes, I recommend cooking and cooling them first before adding them to the cups.

Nutrition -

SERVING: 1muffin, CALORIES: 70, CARBS: 3g, PROTEIN: 8g, FAT: 3g

10/29/2021

Just had to share this! 😂🤣

10/08/2021

Pumpkin Oatmeal

If you’re looking for the perfect bowl of easy pumpkin oatmeal to whip up on a weekday morning, this is that recipe! Having a bowl these last few mornings has completely transformed my mood from “Booo, it’s cold and dark, and I wish I were in bed” to “What a happy, cozy day! I love fall!”
Pumpkin puree is healthy too - the benefits of pumpkin include vitamins (vitamin A, vitamin C, vitamin E), antioxidants, fiber, folates, and more! This oatmeal is the perfect breakfast to keep you full and nourished, and if that isn’t a compelling enough reason to make it, it is absolutely delicious too.
This recipe makes two servings, and the second serving is perfect to reheat the next day (this oatmeal is great leftover).

Ingredients -

• 1 cup rolled oats
• 1 1/2 cups almond milk or milk of choice or water or a mix
• 2 tablespoons pure maple syrup
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground ginger
• 1/8 teaspoon ground allspice
• 1/8 teaspoon ground nutmeg
• OR – instead of the spices listed above – you can use pumpkin pie spice
• 1/2 cup pumpkin puree NOT pumpkin pie filling
• 1/4 teaspoon kosher salt

Toppings and Additions -
• Fresh fruit such as apple slices, blueberries, or bananas
• Greek yogurt
• Heavy cream
• Toasted nuts or seeds such as pecans or pepitas
• Dried fruit such as golden raisins or cranberries

Instructions -

To Make Pumpkin Oatmeal on the Stovetop -
• To a small/medium pot, add the oats and almond milk. Bring to a simmer over medium heat.
• Once simmering, stir in the pumpkin, maple syrup, cinnamon, ginger, allspice, nutmeg, and salt.
• Cook just until the oats are softened and pleasant to chew, but not mushy, about 2 minutes. Taste and adjust spices as you see fit (be careful, a little goes a long way!).
• Serve hot, topped with additional maple syrup, toasted pecans or pepitas, fresh fruit

To Make Pumpkin Oatmeal in the Microwave -
• To a large microwave-safe bowl (pick one larger than you think you need as the oats will bubble up), add the oats and almond milk. Microwave on high for 2 minutes or until oats are cooked through.
• Remove the bowl from the microwave. Stir in the pumpkin, maple syrup, cinnamon, ginger, allspice, nutmeg, and salt. Adjust spices to taste and serve topped as desired.

To Make Overnight Pumpkin Oats -
• Place the oats in a bowl or container with a tight-fitting lid. Add the almond milk, pumpkin, maple syrup, cinnamon, ginger, allspice, nutmeg, and salt. Stir to combine.
• Cover the container (if using a bowl, place a sheet of plastic wrap tightly over the top) and refrigerate for at least 8 hours or up to 4 days.
• When ready to serve, give the oats a big stir. They will have absorbed most of the liquid. If you’d like them to be more “liquidy”, splash in extra almond milk or stir in yogurt. Adjust spices to taste and enjoy cold, topped as desired.

Nutrition -
Serving: 1(of 2), Calories: 258, Carbs: 47g, Protein: 7g, Fat: 5g

10/08/2021

🤣😂

09/08/2021

I can’t stress enough how important consistency is… even on those days that you don’t feel motivated, simply keep going. 💪🏼