Healthy Bites Nutrition Counseling and Consulting Services

25/05/2023

Finally tried Carrot Breakfast bake and it’s delicious! It’s a super easy recipe and helps get those veggies in at breakfast and lasts all week! For more protein you can add a scoop of a vanilla protein powder as well!
See recipe below:

Blend the following:
⭐️ 1 bag of carrots (can use baby carrots also!)

⭐️ 1 dozen eggs

⭐️ 1 cup of oats

⭐️ 2 tbsp baking soda

⭐️Add cinnamon, nutmeg to your liking! I use a lot I love the cinnamon taste

⭐️Add a sweetener of your choice such as stevia or Truvia ( I honestly forgot the sweetener and it still tastes great!🧁)

Bake at 350 degrees for 40 minutes. Top with a drizzle of maple syrup and peanut or almond butter and 😊

This is a quick and delicious protein and veggie packed breakfast that even the kiddos will love!

31/01/2023

https://publications.aap.org/pediatrics/article/doi/10.1542/peds.2022-060640/190443/Clinical-Practice-Guideline-for-the-Evaluation-and (photo cred to AAP.Org)

The American Academy of Pediatrics has released new guidelines on childhood obesity prevention and treatment. Here's what you should know:

1. Childhood obesity has TRIPLED in the past 30 years

2. Over the past 15 years there’s been more information provided through research on childhood obesity that it not just affects every organ of our body but also our mental health. Obesity is a complex social and medical issue and not as simple as reducing calories and recommending more movement.

3. The biggest changes in the guidelines are addressing treatment as early as 2 years of age where it used to be 6 years old. And interventions are recommended immediately rather than monitoring.

3. Intensive Health Behavior and Lifestyle Treatment (IHBLT) is recommended for children 6 + years old. This is an intensive treatment program including the entire family, lasting up to 1 year and recommending 26 hours of therapy. (These programs are typical provided by hospital systems and may or may not be covered by insurance).

4. Weight loss medications are now being recommended for kids at 12 years old who are classified as "obese".

5. Pediatricians are being recommended to offer a referral adolescents ages 13 years and older with severe obesity (meaning they have a BMI at or above 120% of the 95th percentile for age and s*x) to be evaluated for bariatric surgery.

The most important takeaway is that immediate family interventions and motivational Interviewing is recommended to be provided by the Pediatrician and a Registered Dietitian which can prevent the need for more intensive treatment for your child!

What are your thoughts on the guidelines?

Do you feel they are too aggressive or much needed based on the data showing the long-term complications of childhood obesity?

18/01/2023

I truly believe in practicing what I preach as a registered dietitian. This weekend I implemented some of the guidance that I’ve been talking with clients about recently. Which is not living in the past and beating ourselves up if we aren’t at a certain fitness level or weight that we have been before.

In the past I would have “PR or Nothing” mentality for race day. If I didn’t PR it wouldn’t be a good race for me. 2 weeks before my half marathon this weekend I got bronchitis. 4 days before the race I could barely run without struggling to breath or cough. At that moment I decided that I was going to use this race to get information as a new baseline and enjoy being out there because I truly love racing. I decided not to live in a space comparing my fitness to where I was 2 years ago and I decided to accept where I was and have fun.

I surprised myself that day. I did my normal routine in the morning with my nutrition and had my plan for the race all set. I created a plan with my coach (now husband;) and we decided to see if I could produce negative splits for the race. So that’s what I focused on the entire race along with my nutrition and just enjoying being out there again. It also helped sharing the course with one of my favorite pro female athletes t out there crushing it! I ended up only being 4 minutes slower then my PR. I also felt good most of the race and produced negative splits which was the plan. Did I place and get an award of course not but this was the first time I didn’t care and was so happy that I’m not far off from where I want to be and this has provided a boost to my self-esteem.
The moral of the story is if we live in a space where all we think about is that we want to be where we were in the past whether it was a certain weight or perform at a certain level then that just breeds negative self talk and frustration and actually prevents us from reaching our current goals. If we learn to accept where we are and create realistic goals eventually we do see progress and can reach our goals. So be kind to yourself, be realistic and don’t live in the past! realisticdietitian

29/12/2022

Choose You This New Year! - https://mailchi.mp/f8b4c48ecf53/choose-you-this-new-year

02/12/2022

"How do you stay healthy while wedding planning?" is a question I hear so often. So many women try to crash diet, but let me tell you why you shouldn't do that!

1. You risk becoming immunocompromised and getting sick -- and who wants that before their wedding day!
2. You'll lose energy, become fatigued, and risk mood swings
3. There is long-term effects of slowing down your metabolism
4. It's not sustainable!

If you need help keeping a healthy lifestyle as you plan a wedding, contact me!

02/12/2022

Do you enjoy your morning coffee as much as I do, but feel like the calories creep up really quickly? Take a look into alternative creamers!

nutpods is my favorite - with only 10 calories/tbsp and no sodium or added sugars! If you like it sweeter, add a pack of truvia ☕️

02/12/2022

Do you feel like you're always grazing or hungry? Swipe to see a few common reasons why you may be feeling this way!

06/11/2022

After honeymooning the past week we were craving a home cooked meal. I always wanted to make gluten free chicken cutlets and finally did it! They did not disappoint and were a fan favorite! I always like adding new recipes for variety but don’t like to get overwhelmed by more then one new recipe a week:) This one is a keeper for sure! 🤩See the recipe here! https://glutenfreeonashoestring.com/gluten-free-breaded-chicken-cutlets/.

19/05/2022

Cinco de Mayo may have been two weeks ago, but my go-to burrito bowl is always a quick and easy lunch 🌮

INGREDIENTS
🍚 Rice (I used a mix of broccoli and cauliflower rice)
🍗 8 oz turkey or chicken (I prefer to dice up a rotisserie chicken, but you can make your own or use ground meat!)
🧀 Nutritional yeast (or sub your favorite shredded cheese!)
🥑 half of an avocado
Additional toppings: black beans, crispy jalapenos, buffalo sauce, everything but the elote seasoning, everything but the bagel seasoning

DIRECTIONS
1. Make your protein & rice
2. Top with whatever your heart desires!
4. THE END! Makes 1 serving!

Will you try this easy lunch tomorrow or next week?! 👇

For more meal ideas, follow along!

11/05/2022

I find that many clients are not exactly sure of what to expect seeing a dietitian for the first time!

During your first visit it truly is my opportunity to help you feel comfortable, to get to know you and your lifestyle, and to collect data to help you successfully achieve your goals. I make it a priority to build trust and rapport with clients as we will work together as a team to guarantee your success!

Contact me today to get started 🍓

01/02/2022

Hi 👋 My name is Kristen, and I’m the owner of Healthy Bites Nutrition!

I believe in making a healthy lifestyle accessible to everyone. With over 10 years of experience and clients from a variety of sectors, I am equipped with the knowledge and expertise to provide medical and science-backed nutrition counseling to all!

Follow along for tips + tricks for healthier habits and a happier lifestyle!

05/03/2021

All foods fit! Sure virtual counseling can seems less personal but I work with my clients to still make our sessions customized and we do activities together! Last week we did a food challenge day where we ate their favorite Wendy’s meal together via zoom! We chatted about life and work and enjoyed every last morsel together! Food serves so many purposes. It doesn’t always have to include every macro or look like MyPlate! Research shows that the more we stop denying ourselves of the foods we love and normalize them we crave them less! So give it a try! Instead of waiting until Saturday for your dessert that you are craving let’s push the food rules and enjoy it tonight:)

02/02/2021

Having an Air Fryer has completely changed how I prep meals and has made pandemic life so much easier. I just saw this one on sale at Macy's for $24.99 that I found for a client and I wanted to share this great deal with everyone! It's perfect if you're cooking for 1 or 2 people and can easily be stored for my city clients where maximizing space is important:)

Shop Bella 2-Quart Electric Air Fryer online at Macys.com. Air fry, broil, bake, roast and reheat with this versatile 2-quart electric air fryer by Bella. High performance Circular Heat Technology, combined with 1200 watts of power, lets you cook fried foods fast and guilt-free, while using little o...

18/11/2020

We have started new traditions since the pandemic! This is Frish Fry Friday where we cook the fresh fish we’ve caught this summer from flounder to sea bass we’ve tried it all! It’s something we look forward to each week and we even rate our favorites:) Flounder is winner in my book! What traditions have you started during the pandemic that have helped you to have something to look forward to?

09/11/2020

It’s official! We are hosting the 2nd annual Brigantine NJ Super Sprint Reverse triathlon! We had so much fun last year we decided to do it again. It's a 1.5 mile run, 4.5 mile bike(3 loops), 125 yard swim (Indoors in pool). It's a great race for all skill levels. I know many of us endurance athletes have found it challenging this year with many of our big races being cancelled so this is a great opportunity to get back our there! We will be practicing social distancing guidelines and have waves as necessary. It will be held on Sunday, December 13th at 7 am at the Brigantine Aquatic center. First 30 entries receive a t-shirt and medal. We will have official timing!
The race details are in the link below!
http://www.jackbrac.com/brigantine-super-sprint-triathlon. Please message me with any questions!

28/06/2020

Fueling during training camp is crucial for optimizing performance! I have my athletes aim to bring in 200-300 calories per hour and 30-60g is carbs during endurance efforts! Thank you for keeping our athletes fueled during our camps! Boom is one of my favorites as it’s made from real fruit and is all natural! We are enjoying the apple cinnamon today! @ Brigantine, New Jersey

27/06/2020

Today is a training day! Swim focused triathlon training camp is underway! Fueling yourself properly is so Important for 3+ hours of training! We have bagels and pb and fruit to to replete glycogen stores and build lean muscle mass! @ Brigantine, New Jersey