My Nutrition & Me

09/27/2025

✨ Thank you to FOX 19 News for having me on this morning! I had so much fun sharing a cozy and healthy fall recipe—my High-Protein Autumn Squash Soup. 🍂🥣 Perfect for cooler days and made creamy with cottage cheese instead of heavy cream for extra protein.

Here’s the recipe ⬇️

High-Protein Autumn Squash Soup (serves 6)
• 4 cups butternut squash, peeled & cubed
• 2 large carrots, peeled & sliced
• 1 medium onion, chopped
• 4 cups low-sodium bone broth
• 1 cup low-fat cottage cheese
• 1/2 cup apple cider
• 1 Tbsp olive oil
• 1 tsp curry powder
• ½ tsp cinnamon
• Pinch of nutmeg
• 1–2 tsp honey or brown sugar (optional)
• Salt & pepper to taste
• Pumpkin seeds for garnish (optional)

Directions:
1. Roast squash & carrots (400°F, 25–30 min with olive oil, salt & pepper).
2. Sauté onion until soft. Add veggies, broth, cider & spices. Simmer 10 min.
3. Blend with cottage cheese until smooth & creamy.
4. Adjust seasonings, garnish & enjoy!

🍴 Save this post for later, and follow me for more easy, healthy recipes to nourish you all season long.

09/26/2025

✨ Why “eat less, move more” doesn’t work ✨

As a registered dietitian, I see every day how standard nutrition advice falls flat.

Food isn’t just about calories, carbs, or even hunger and fullness. What, when, how, and why we eat is influenced by culture, neurobiology, family dynamics, finances, genetics, emotions, and lived experiences.

When all of that gets ignored, people often feel like they’re failing at something everyone else seems to understand. But the truth is, you’re not failing—the advice is.

That’s why I spend time with my clients unpacking food history, unraveling old beliefs, and practicing self-compassion. Eating well isn’t about following generic rules—it’s about finding what works for you.

Because nutrition isn’t one-size-fits-all. And it shouldn’t be. 💛

09/16/2025

09/13/2025

09/12/2025

09/11/2025

✨🎉 Today I celebrate another year of life! 🎉✨

Thankful to God for blessing me with another year, for the lessons learned, the growth, and the joy along the way. 🙏 Every day is a gift, and I’m grateful for the love, support, and encouragement from those around me. 💕

Here’s to embracing the year ahead with faith, gratitude, and purpose! 🥂✨

09/09/2025

1. Saves Time & Reduces Stress
Having a plan means fewer last-minute decisions about what to eat. You spend less time wondering “What’s for dinner?” and more time enjoying meals.
2. Supports Healthier Choices
When meals and snacks are pre-planned, it’s easier to balance nutrients, control portions, and avoid relying on convenience or fast food.
3. Saves Money
Meal planning helps cut down on impulse buys and food waste. You buy only what you need, and you use it before it spoils.
4. Encourages Variety & Balance
Planning ahead allows you to include different proteins, whole grains, fruits, and veggies, making meals more satisfying and nutritionally complete.
5. Helps with Specific Goals
Whether it’s weight management, managing a health condition, or simply eating more home-cooked meals, a plan makes it easier to stay consistent and accountable.

09/05/2025

09/04/2025

I’m truly honored to have been featured and quoted in Good Housekeeping’s recent article “Is Rotisserie Chicken Healthy? Here’s What Nutritionists Say,” published on September 3, 2025 . A heartfelt thank-you to and for weaving my insights into such a thoughtful and timely piece.

If you haven’t read it yet, it’s full of practical nutrition tips—like pairing rotisserie chicken (a convenient, protein-rich option) with whole starches, veggies, and healthy fats for a balanced meal .

Thank you again for quoting me and helping amplify healthier eating habits—this means a lot!