Erika Cook RD, 721 A1A Beach Boulevard Suite 2, Saint Augustine, FL (2026)

01/16/2026

These meals taste great and are an easy way to meal plan!

01/06/2026

Ready to stop guessing and start seeing results? 🥗✨
Join my Personalized Nutrition Challenge and get a plan built just for you—your goals, your body, your life.
✔️ Comprehensive nutrition review
✔️ Personalized protein, fiber & calorie targets
✔️ 6 accountability check-ins
✔️ Support for diabetes, heart health & digestion
💰 $350 total
👯‍♀️ Sign up with a friend & you both save $50!

📲 Call me at 904-507-3225 OR email me at ErikaCookRD@gmail.com
to get started!

01/01/2026

🎉✨ Happy New Year!

A new year is here — and whether you’re setting new goals or continuing with the ones you already have, this is the perfect time to reset, refocus, and prioritize your health and well-being. 💛
Here’s how to start the year strong:
🥗 Check in with your habits — what’s working, what could improve?
🎯 Set realistic, sustainable goals — small steps lead to lasting change.
🤝 Stay accountable — share your journey with a friend, coach, or community.
💛 Be kind to yourself — progress isn’t perfection, it’s consistency and balance.

If you're ready to meet with a Registered Dietitian, give me a call! I'm here to help you meet your goals!

12/25/2025

🎄✨ Merry Christmas & Happy New Year!
From my heart to yours, I hope your holiday season is filled with joy, laughter, and meaningful moments with the people you love. 💛
As we celebrate, remember that health isn’t about perfection — it’s about balance, kindness to yourself, and nourishing your body and mind along the way.
Here’s to a happy, healthy, and fulfilling New Year full of wellness, self-care, and delicious moments! 🥗✨
Thank you for letting me be part of your health & wellness journey this year. I can’t wait to continue supporting your health goals in the year ahead! 🌟

12/23/2025

Staying Healthy During The Holiday's, Tip #11:
Find a Wellness Buddy This Holiday Season

The holidays can be busy, indulgent, and full of temptations — and that’s why having a friend who shares your health goals can make a huge difference.
Here’s how a wellness buddy can help you stay on track:
💡 Accountability matters
Checking in with someone helps you stick to healthy habits, even when schedules get hectic.
🎯 Motivation + encouragement
You can celebrate small wins together, support each other after setbacks, and stay inspired to keep moving.
🥗 Share tips and ideas
Swap healthy recipes, fun workouts, or strategies for mindful eating at gatherings.
💛 Make it enjoyable, not stressful
A wellness buddy isn’t about judgment — it’s about support, encouragement, and making your health journey easier and more fun.

You don’t have to do it alone. Having a friend by your side can help you stay consistent, mindful, and empowered this holiday season!

12/22/2025

🎄 Holiday Closure Notice 🎄

My office will be closed for the holidays, starting December 23 and will be back on January 5.

Wishing all of my clients a restful, nourishing holiday season and a happy New Year. Thank you for trusting me with your health—I look forward to supporting you in the new year! ✨🥗

12/22/2025

Staying Healthy During The Holiday's, Tip # 10:
Use the Scale as a Tool — Not a Judgment!

During the holiday season, routines shift, events pile up, and eating patterns naturally change. Some people find that checking their weight occasionally helps them stay mindful and accountable. And that’s okay — as long as the scale isn’t the boss of your mood.
Here’s how to approach the scale in a healthy, balanced way:
💡 Think of it as data — not a verdict
Your weight can fluctuate for many normal reasons: sodium, hydration, hormones, stress, travel, and even poor sleep. A number is information, not a measure of your success.
🎯 Use it to stay aware, not punished
If stepping on the scale helps you refocus on healthy habits, great.
💛 Be kind to yourself
One higher weigh-in doesn’t mean you “messed up.” It’s simply a reflection of temporary changes — not your discipline or your worth.
🌿 Focus on consistent habits
Balanced meals, hydration, movement, sleep, and mindful choices tell you way more about your health than a single number ever could.
✨ Bottom line:
Accountability is helpful — shame is not.
Use the scale only if it supports you, and remember: progress is about habits, not perfection.
Your value isn’t measured in pounds. 💛

12/20/2025

Staying Healthy During The Holiday's, Tip # 9:
Bring a Nutritious Side Dish to Share...

Holiday gatherings often come with rich, indulgent foods — and while those are part of the fun, having one wholesome option on the table can help you (and everyone else!) feel more balanced and energized.
Bringing a healthy side dish is a simple strategy that makes a big difference:
🥦 It guarantees you have something nourishing to enjoy
You’ll have at least one option that supports your goals, no matter what else is served.
🍽️ It adds variety + balance to the table
A colorful veggie dish, a fresh salad, or a lighter whole-grain option helps mix things up among heavier holiday favorites.
🎉 Others will appreciate it too
You’re likely not the only one wanting a healthier choice — most guests welcome the variety.
💛 It supports mindful eating without restriction
You can enjoy the traditional dishes you love and still feel good by building a more balanced plate.
Healthy side dish ideas:
• Roasted vegetables with herbs
• Holiday salad with greens, nuts, and fruit
• Quinoa or farro pilaf
• Roasted sweet potatoes
• Veggie-packed casserole or sautéed greens

Showing up with a nourishing dish is an easy way to support your health, stay consistent with your goals, and contribute something delicious to the celebration.
Small choices add up — and they taste good, too. 💛

12/19/2025

Staying Healthy During The Holiday's, Tip # 8:
Build Balanced Meals to Stay Energized + Satisfied...

With all the festive foods and unpredictable schedules, eating balanced meals becomes even more important during the holidays. A well-rounded plate helps you enjoy your favorite seasonal dishes and stay on track with your wellness goals — without restriction.
Here’s why balanced meals matter:
🥦 Keeps you full + satisfied
Including protein, fiber-rich carbs, and healthy fats helps prevent overeating and keeps you feeling steady between meals.
🍗 Stabilizes blood sugar
Balanced meals create smoother energy levels and fewer cravings later in the day — especially helpful during holiday events filled with sweets.
🎯 Supports mindful eating
A structured plate helps you tune into hunger and fullness cues so you can enjoy holiday favorites without feeling out of control.
💛 Encourages flexibility — not perfection
A balanced meal doesn’t have to be complicated. Think:
• Protein (turkey, chicken, fish, beans)
• Colorful veggies
• Whole-grain or starchy carb
• Healthy fats
🎄 Bonus:
Starting with balance at your earlier meals often leaves you feeling more grounded and intentional at parties and gatherings.
✨ Bottom line:
Balanced meals help you stay nourished, energized, and in control — while still enjoying all the holiday treats and traditions you love.
Fuel your body well, and enjoy the season fully. 💛

12/18/2025

Staying Healthy During The Holiday's, Tip # 7:

Snack Smart to Stay Nourished + In Control!

Holiday schedules get busy, meals get delayed, and tempting treats are everywhere. That’s why having nutritious snacks on hand can make a huge difference in how you feel — and how you eat — throughout the season.
Here’s how healthy snacking supports your holiday wellness:
🍏 Prevents extreme hunger
Going too long without eating makes it harder to make mindful choices later. A balanced snack keeps your blood sugar steady and your cravings manageable.
💪 Supports energy + mood
Protein, fiber, and healthy fats help you stay energized and focused — which means fewer crashes and fewer impulse decisions.
🍽️ Helps with portion control at meals
Showing up to celebrations starving often leads to overeating. A smart pre-event snack helps you arrive balanced, not ravenous.
🎉 Keeps you aligned with your goals
Snacking isn’t about restriction — it’s about giving your body what it needs so you can enjoy holiday favorites without feeling out of control.

Healthy holiday snack ideas:
• Greek yogurt + berries
• Hummus + veggies
• Apple slices + nut butter
• A handful of nuts + fruit
• Whole-grain crackers + cheese
• Energy bites or protein bars
✨ Bottom line:
Intentional snacking helps you feel your best, stay fueled, and enjoy the season without stress or guilt.
Nourish consistently — your body will thank you. 💛

12/17/2025

Staying Healthy During The Holiday's, Tip #6:

Go for a Walk — Even a Short One Counts
The holidays can feel busy and overwhelming, but moving your body doesn’t have to mean a long workout. One of the simplest, most accessible habits you can lean on is taking a walk — even a quick 10–15 minute one.
Here’s how walking supports your health (especially during the holiday season):
💙 Boosts mood + reduces stress
Walking increases feel-good endorphins, which can help you navigate holiday stress with more ease.
⚡ Improves energy levels
A short walk can wake up your mind and body, helping you feel more focused throughout the day.
🍽️ Supports digestion
A gentle post-meal walk can help regulate blood sugar and improve digestion — especially helpful with heavier holiday meals.
🫀 Good for your heart
Regular walking supports cardiovascular health, even in small, consistent amounts.
🎯 Helps you stay aligned with your goals
Movement doesn’t have to be intense to be effective. Little bursts of activity add up, helping you feel strong, balanced, and in control.
✨ Bottom line:
If the holiday schedule feels packed, start with simple movement. A short walk is doable, refreshing, and incredibly beneficial for your overall well-being.
You don’t need perfection — just a few intentional steps. 💛

12/16/2025

Staying Healthy During The Holiday's, Tip # 5: SLEEP

Prioritize Sleep to Stay On Track This Season...
Between parties, travel, and late-night to-dos, sleep is usually the first thing we sacrifice during the holidays — but it’s one of the biggest predictors of how we eat and feel.
Here’s why getting enough sleep matters:
🧠 Better sleep = better food choices
When you’re tired, your hunger hormones (ghrelin + leptin) shift, making you crave more high-calorie, quick-energy foods.
🍽️ Improved appetite regulation
Lack of sleep can increase appetite and make it harder to recognize fullness cues.
💪 Stable energy throughout the day
More rest means fewer energy crashes — and fewer “grab whatever is closest” moments.
🌡️ Stronger immunity
Quality sleep supports your immune system, helping you stay healthy through the busiest time of year.
✨ Bottom line:
Prioritizing sleep helps you stay nourished, energized, and aligned with your goals — without feeling restricted or overwhelmed.
Aim for 7–9 hours most nights, and try creating a consistent wind-down routine to support better rest.
You can’t pour from an empty cup — rest is a form of self-care. 💛

Erika Cook RD

01/16/2026

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