Evolve Dietitian-Nutritionist, PLLC

01/27/2025

Meal planning is a time and money saver.
Avoid the stress of figuring out what to eat or wanting to make something but not having all the stuff on hand.
Best of all, the grocery list exports to instacart.
🥙 DM me or check out the website to learn more.
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01/15/2025

How’s your New Year’s resolution going?
So often I see someone try to do a huge overhaul on their diet, only to throw it all away after one “bad” meal. There’s a lot to unpack there, but the very first thing is to stop striving for perfection. Life isn’t perfect, and it never will be.

Do your best in the situation you’re given. Please, don’t throw out your goals and hard work because one meal was off track.

Every time you eat is a chance to make better choices.
Eventually, healthy habits become second nature. You look back and see you’ve made the diet changes you were looking for, without the stress of a huge overhaul.
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01/08/2025

Eat your Vegetables.
All too often when life gets stressful or complicated,
discipline and routine go out the window.

Instead of throwing it all away, do your best.
This is especially helpful while traveling or at gatherings.

Pick something simple to focus on, like eating vegetables, can still be highly impactful by:
reducing the portion size of other items you put on your plate
helping you get in fiber
providing you with vitamins, minerals, and antioxidants.

With this simple focus,
you can avoid feeling bloated and run down.
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01/03/2025

The FDA released new guidelines for labeling a food “healthy”.
The new guidelines include limits on saturated fat, sodium, and added sugar.
There is a focus on whole food products like fruits, vegetables, whole grains, dairy, fish and eggs.
Here are some examples of healthy foods according to the FDA:
🌱fresh fruits and vegetables
🌱frozen, dried, or canned fruits and vegetables (that meet the sodium and added sugar limits)
🌱salmon
🌱eggs
🌱low fat or fat free yogurt
🌱water
🌱eggs
🌱olive oil

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01/01/2025

If your New Year’s resolution involves better eating habits, keep it simple:
Remember to make your food work for you.

Here are a few reminders about what your food can do for you:
🌱Fiber for your gut health - less bloating, improved immunity
🌱Brightly colored fruits and vegetables provide antioxidants to help your immune system and longevity
🌱Protein helps maintain lean body mass (muscles)
🌱Unsaturated fat from nuts, seeds, and fish can help reduce blood pressure and risk of cardiovascular disease.

Next time you pick up something to eat, think about what that item is doing to help you. Have a great rest of your week!
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10/04/2024

Just over here adding preservatives to my kids’ apple slices.
Citric acid (lemon juice) helps keep apples from getting brown after they’ve been sliced. It doesn’t change the nutrient quality of the apple, but makes them more likely to get eaten.

10/04/2024

While a milkshake is fluid, it’s not a great choice for hydration.
Getting in enough water can get challenging as we move into colder months. Lean into warm drinks like decaf tea and coffee to keep meeting your needs!
5 Benefits of Hydration
1. Helps get nutrients into cells - your body can work better
2. Decreased “brain fog”
3. Keeps organs functioning and joints lubricated
4. Improved mood
5. Improved sleep quality
What counts towards your water intake: Anything sugar free and decaf.

💧Plain water
💧 Flavored water without added sugar
💧Seltzer
💧Fruit/vegetable infused water - this could be water with sliced lemons or cucumber, or anything else you a think of!
💧Decaf tea and coffee

09/30/2024

The FDA is updating the term “healthy” for use on packaging.
Currently, it’s based on a product having:
- low amounts of fat, saturated fat, cholesterol, and sodium
- At least 10% daily value of vitamin A, Vitamin C, calcium, iron, protein, OR fiber.
The updates will better reflect the current Dietary Guidelines for Americans and possibly put an emphasis on whole foods.
Labeling a food as healthy would be voluntary, but having a standard definition helps prevent using the term for purely marketing.
What do you consider healthy?

09/26/2024

09/25/2024

Scarcity versus Abundance Mindset
Have you stopped to think about your mindset when approaching food?
A scarcity mindset: where you say “yes” to any and all food, even if you aren’t hungry or know you won’t feel good after eating it. Clear your plate. Fear of missing out. Next meal isn’t planned.
An abundance mindset: You have control over what goes in your body and when. Operate from a place that allows you to listen to your body and respect its needs. Knowing there will be more later. Calm approach to the meal. Trust your food plan.
For some, the uncertainty around the next meal is a real concern and that basic need has to be addressed first.

09/23/2024

Food labels tell us so much…if you know where to look.
Did you know the health claims on packages have to meet strict scientific criteria?
You can read more here: https://www.fda.gov/food/food-labeling-nutrition/authorized-health-claims-meet-significant-scientific-agreement-ssa-standard

09/18/2024

Ever get confused when trying to pick food out at the grocery store? Did you know the health claims are regulated?
Follow along for my series on food labeling. Share with someone else that gets confused.