Cook Nutrition, LLC

03/25/2026

In our last handout of National Nutrition Month, we talk about the power of REAL food! The newest Dietary Guidelines reinforce that real food should be the foundation of what we eat. Read along to learn why processed foods are meant to be limited, what we mean by real food, and how to eat more real food in your daily diet.

03/25/2026

We have enjoyed seeing some beautiful sunrises over Angel’s Rest as we walk in to Giles High School this week to update blood work! It’s the first week of Spring and we’re excited for warmer weather and growing gardens!

03/24/2026

We are excited to introduce Olivia Gamber, a Virginia Tech Dietetic Intern, that will be joining us this Spring! Olivia got her B.S. in Human Nutrition, Foods, and Exercise at Virginia Tech in May of 2025. She is currently a dietetic intern with the VT Internship in Nutrition and Dietetics and is getting her M.S. in Applied Nutrition and Physical Activity with the VT OMALS program. In her free time, she enjoys spending time with her two cats, Sunny and Night Sky, walking, playing pickleball and golf, cooking and baking, and watching Netflix.

03/24/2026

Today’s lunch from .and.flour_bakery was delicious! The Harvest Salad had apples, pears, walnuts, pecans, cranberries, parmesan, and a vinaigrette dressing. Great pairings for a nutritious and filling meal!

03/21/2026

I have just made another batch of my 10 minute chia seed jam for the week ahead. So easy to make, and it uses frozen berries too.

I add it to yoghurt or serve it on pancakes and waffles. It keeps in an air tight container in the fridge for about 5 days, but you can freeze it too.

1) Put 380g (3 cups) frozen berries, 3 tablespoon chia seeds and 2 tablespoon maple syrup into a saucepan.

2) Cook over a low heat for 10 minutes, stirring regularly.

3) Transfer to a plate and allow to cool.

03/19/2026

✨ Testimonial Thursday✨

“About 7 weeks ago I had my lab work done at my doctor’s office. My cholesterol was too high. She mentioned putting me on medication, but I asked if I could try to manage it on my own. She agreed, so I changed the way I eat drastically. I have cut out most processed foods and I am only eating real food: lean meat, low fat cheese, vegetables, and fruit. I also drink A LOT of water. No more soda! I don’t exercise consistently like I should. With only changing my food intake, when Emily did my labs this week, I was hoping for a slight change. I was shocked that my triglycerides had dropped 134 points, my LDL dropped 20 points, and my total cholesterol dropped 54 points. That big of change was just because I was mindful of what types of food I was eating! I have also lost about 10 pounds! Listen to Emily!”

Huge shout out to Sheri! It’s amazing to see wonderful changes in people’s health when they change a few habits and eat REAL FOOD! 🙌🏻🎉

03/18/2026

One of our focus foods this month are flax seeds! These seeds may be small, but they are powerful. Read this week's handout to learn what flax seeds are, the health benefits of flax seeds, and ways to add them into your daily diet.

03/17/2026

https://www.eatingwell.com/high-protein-breakfasts-that-arent-smoothies-11927405

Skip the smoothies and try these breakfast casseroles, overnight oats and chia puddings that have at least 15 grams of protein.

03/13/2026

Try this recipe from Eating Well that features one of our focus foods for the month - chia seeds! These overnight oats are meal prep friendly. This recipe features peaches but you can substitute the peaches with any fresh or frozen fruit of your liking.

This easy overnight oats with chia seeds recipe is naturally sweetened with peaches and offers little bits of crunch from chopped pecans.

03/11/2026

One of our focus foods this month is chia seeds! Read this week's handout attached to learn all about what chia seeds are, the health benefits of chia seeds, and how to add them to your daily diet!

03/09/2026

We were on-site this morning at DSS for more lab work and nutrition follow up appointments and brought along some healthy snacks!

03/06/2026

Try this Garlic Roasted Salmon and Brussel Sprouts recipe from Eating Well. This recipe is simple enough for a weeknight meal and can be served with whole wheat couscous.

Remember! You can always substitute ingredients - for example, don't like salmon? Switch the salmon out for another protein, like chicken!

Roasting salmon on top of Brussels sprouts and garlic, flavored with wine and fresh oregano, is simple enough for a weeknight meal yet sophisticated enough to serve to company. Serve with whole-wheat couscous.