The Nourished Dietitian (2026)

28/06/2022

SUMMER OF SNAPS GIVEAWAY
Summer is here & what’s better than a family picnic w/ the yummiest snacks?! I love any reason to make a packed cheese board or delicious snack bites. Summer is the best time to get outside to enjoy a proper picnic w/ family & friends! I am so excited to team up w/ to host this awesome giveaway! I have been a huge fan of their crackers for years, so when they came out w/ their chickpea snaps I was really excited to create some yummy snack bites for the family. The Everything & Umami flavors are currently my go-to’s!!!

Make sure to enter the giveaway to get your own Picnic Basket & 6 bags of chickpea SNAPS! Also, check out my delicious flavor combos below for some inspo!

Have you tried Snaps yet?? If so, what’s your favorite flavor?

🍉 Sweet & Spicy Bites 🌶
Sea Salt Snaps
Slice brie cheese
Watermelon Jam
Sliced Pickled Jalapeno
Chives

🍣 Lox Bites 🧀
Everything Snaps
Cream Cheese
Thin Sliced Smoked Salmon
Cracked Pepper
Chives

🫒Charcuterie Board 🫐
Sea Salt Snaps
Everything Snaps
Umami Snaps
Aged Gouda Cheese
Blueberries
Colorful Radishes
Colorful Carrots
Baby Pickles
Strawberries
Nectarines
Hummus
Assorted Cheeses
Marinated Olives

GIVEAWAY DETAILS:
- Follow and .nourished.dietitian
- Like this post
- Tag your favorite picnic partner!!

ONE LUCKY WINNER RECEIVES:
34 Degrees Branded Picnic Basket
2 Bags of Sea Salt Snaps
2 Bags of Everything Snaps
2 Bags of Umami Snaps
34 Degrees Cup

Giveaway closes 6/30 at 12 AM PST

21/06/2022

I can’t believe my lil guy is 10 months old! It’s been so fun introducing solids to him & gosh he is sure loving it! I have been doing a mixture of finger foods & purees for about 4 months. I absolutely love the purees from because they aren’t fruit-heavy and the combinations of flavors are really impressive. Cam loves the Mango Coconut Chicken, which has carrot, mango, chicken bone broth, sprouted quinoa, pineapple, coconut cream, lemon juice, and cardamom. It’s like a 5-star meal for a baby!
All my mamas out there that are looking for a super easy & trusted baby foods delivery service - is absolutely worth checking out. They are focused on meals that provide your baby with 100% of their nutrition needs.

Here are some of Camden’s favorite flavors:

🍓Beet Berry - beets, strawberries, whole milk yogurt, gluten-free oats, lemon juice

🥥 Mango Coconut Chicken - carrot, mango, chicken bone broth, sprouted quinoa, pineapple, coconut cream, lemon juice, cardamom

🍑 Peachy Oatmeal - carrots, peaches, whole milk yogurt, gluten-free oats, lemon juice

🥬 Minty Green - veggie blend (peas, broccoli, spinach), apple, sprouted green lentils, sprouted quinoa, lemon juice, extra virgin olive oil, fresh mint

Have you tried a baby food delivery service for any of your babies?!? Please share, I would love to know!

06/04/2022

🌱 My Functional Five Concept 🌱
It is a blueprint for what major nutrients & roughly how much you should get at each meal. What’s your favorite balanced meal?

It's really important to be aware of how your plate is prepared at each meal. Either you are eating at home or eating out. You always want to make sure your plate is balanced with these important nutrients so that you stay full longer, feel satisfied, maintain balanced blood sugars, consume a variety of micronutrients, support your gut health, and are eating the right amount of macronutrients.

🍗Protein (~25% of your plate)
🥑Healthy Fat (~15% of your plate)
🍠Fiber - (10% of your plate)
whole grains, legumes, & starchy vegetables
🥬Greens/Vegetables - 50% of your plate
these are non-starchy and low glycemic index (GI) vegetables
🍋Flavor Enhancers - used on-top and in your food - citrus juices, fresh and dried herbs, pinch of sea salt, vinegars, no or low sodium seasonings, etc.

30/03/2022

Gluten-free Pumpkin Muffins 🧁

I’m not quite ready to say goodbye to pumpkin flavored foods. I love how comforting the ingredient is! These turned out so delicious - a perfect combo of sweet and savory!
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Who else is still holding on to pumpkin flavored foods?!? ⠀

If so, check out these delicious gluten-free pumpkin cupcakes with almond butter cream cheese frosting - they are to-die-for!!
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Gluten-Free Pumpkin Muffins
1 package gluten-free pumpkin bread & muffin mix
*I used almond milk
*I used avocado oil
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Almond Butter Cream Cheese Frosting 🧁
1 package cream cheese
1/4 cup date syrup (can add a little more for a sweeter frosting)
~roughly 3 oz creamy almond butter
Mix everything together until you have a smooth consistency
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Once the muffins are frosted add crushed up gluten-free breakfast biscuits from on top of each cupcake.
ENJOY! Happy Wednesday!

18/03/2022

Caprese Flatbread & a GIVEAWAY!

If you have been following me for a little while, you might know I am a huge fan of high quality olive oil. I love it on just about anything but will say it’s my favorite on a fresh crunchy salad or with balsamic vinegar and bread - so I put the two together!

I’m so excited to partner with to host this super fun giveaway! Olivo Amigo harvests Nevadillo olives at an organic-certified family farm in Jaen, Spain for their incredible olive oils. The olives are sustainably grown & produced in an organic mill. Their olive oils are complex yet well-balanced and the bright flavors take any dish to the next level! Plus, extra virgin olive oil is a wonderful way to incorporate healthy fats into your diet.

Check out my delicious recipe below & make sure to enter the GIVEAWAY for your chance to win!

Caprese Flatbread w/ Citrus Basil Olive Oil Drizzle
Ingredients:
Whole wheat lavash bread - I get mine from Trader Joes
Fresh burrata or mozzarella
Thinly sliced heirloom tomatoes
2-3 handfuls fresh basil
Balsamic glaze
Vitality blend
Dried oregano & basil

Citrus Basil Olive Oil Drizzle
Add basil, garlic powder, salt, pepper, a splash of lemon juice & ⅓ cup olive oil to a high-speed blender

Instructions:
Bake lavash at 350 degrees until lightly browned
Once browned, place thinly sliced tomatoes, burrata and basil on lavash bread
Sprinkle dried oregano, basil, and pepper on top
Lightly drizzle balsamic glaze
Lastly, drizzle the citrus and basil olive oil on top & ENJOY!

GIVEAWAY DETAILS:
Make sure to follow me .nourished.dietitian & on Instagram!
Repost this photo on your story + tag me & .
Tag a friend you would share your bottle with in the comments below!

Giveaway will close on Monday, March 21, 2022 at 12 pm PST. {No purchase necessary. U.S. residents only. This giveaway is run by Olivo Amigo in collaboration with Stephanie Congdon. This giveaway is in no way sponsored or endorsed by or associated with Instagram. Winner will be randomly selected & notified by Direct Message on March 21, 2022.}

02/03/2022

Happy New Year from my family to yours! Yes, I realize it's the first day of March 🤪😜🥴, but I’m finally ready to get back to it and back to work. I’m ready to get back to what I love doing, which is all things nutrition and helping others achieve their goals. It might not be January 1st, but as a new mom to two boys, I’m going to take any win I can and get excited that I finally feel I have the space mentally to get back to work.

After our second son was born in August, I selfishly made a point to soak up every second I could to snuggle, stare at him, bond, and really listen to my body and mind in the postpartum recovery time. Also, knowing he is our last child, I didn’t want to miss that special time with him as an infant. I didn’t get that luxury with our first because I was in school full-time to become a Dietitian and gosh the time flew by way too fast and now he’s 5! Who else can relate to this? It’s like pregnancy lasts forever and then once they are born, the time flies by and they are not tiny little babies.

I went through all the real fun stuff of course 😉 the stuff that makes motherhood incredibly challenging (thank goodness they are so cute!) - the sleepless nights, ongoing creating of routines, pumping, breastfeeding, hormones out of whack, soothing them, body recovery etc. I thought when I was pregnant I would be able to just “bounce” back into work and it would be easy peasy… not so much and that was hard to digest at first. I was mentally, physically, and emotionally drained the last few months giving myself to everyone but myself. I have worked so hard over the past month to really focus on what I need and slowly figure out this new person I have become. I know I’m not the same person I was before our 1st and I now realize I am not after our 2nd. It’s exciting and scary to recognize this, but I’m ready to take the challenge and embrace all that comes in this next chapter for me.

Any moms out there that can relate?? I would love to know! xx

10/08/2021

A little Avocado 🥑 Toast inspo for you
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Nothing better than a combo of salty, savory and a tad sweet
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🥖+ 🥑 +🍅 + 🍇 + 🌿
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🌱 rosemary sourdough bread from
🌱 ripe avocado
🌱 multi colored cherry tomatoes
🌱 fresh basil
🌱 drizzled olive oil on top
🌱 drizzle balsamic glaze on top
🌱 sea salt & pepper
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What’s your favorite avo toast combo? Comment below 👇🏻
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05/08/2021

It’s and as I get closer to the arrival of my baby, I am mentally & physically gearing up for another breastfeeding experience. I wanted to share a little bit about my personal experience with breastfeeding my first child & share some simple tips for to add to your breastfeeding experience.
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Breastfeeding may be one of the most natural instincts & interactions, but that doesn’t mean it necessarily comes naturally to every mom. It is one of the most beautiful maternal offerings a mother can give her child, but sometimes breastfeeding doesn’t work out for mama & baby. It can come with a lot of challenges for some. It did for me. I struggled with supply, my son most likely had a tongue-tie & I struggled w/ many clogged ducts, mastitis, and one mastitis infection led me to go under for immediate surgery. It was a hard time as a new mom.
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Breastfeeding was also incredibly beautiful in so many ways & the health benefits are undeniably amazing for both mom & baby! I am so grateful I had that special time w/ my son & was able to provide him with the nourishment he needed. It’s truly a special bond only a mama can explain.
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Simple Tips for Creating a Healthy Breastfeeding Experience:
+ Electrolytes, water, & more water!
+ Nourishing foods - lots of healthy fats, lean protein, vegetables, broths, & berries
+ Invest in a good nursing bra - this is an important one because you will literally be nursing around the clock in the beginning & you’ll want to make sure your bra fits properly, is soft & breathable. I love how comfortable & chic the bras are from ThirdLove] & they have so many size options! Check them out!
+ Contact a Certified Lactation Counselor if you need some help. More help, the better in my eyes!
+ Most importantly, give yourself some GRACE! You are doing amazing & know it might not go perfectly. I wish I could have hung a sign up that read that throughout my house! Breastfeeding has its ups & downs & is so different for each mama. Get that glass of wine if you need it & remember you got this! 🤍🤍
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PROMO CODE: NURSING20 (20% off) ThirdLove] products
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03/08/2021

Healthy microbiome & GBS colonization in pregnancy🤰I tested positive with my first child & had to receive 2 rounds of antibiotics once I was in labor. Huge bummer! I am against taking antibiotics unless they are highly needed & in this case they were. I was still upset I had to go through the process & was nervous about the possible side effects my son & I might experience after taking 2 high doses of antibiotics. So, I have known since the beginning of this pregnancy I wanted to try my absolute best to take all the steps I could to reduce or prevent the colonization of GBS.

Last week I tested negative for the GBS colonization & couldn’t be happier! So, I wanted to share with you the healthy tips I followed to create a healthy microbiome throughout pregnancy for GBS colonization.

🌱 Female focused probiotics - I am a huge believer in the probiotics from & really think they had a huge impact on my vaginal & gut health. Their prenatal probiotics have targeted strains of bacteria that are unique for the female body & your developing baby. (click the link in my bio for 20% off Needed products)
🌱 Probiotic foods - plain greek yogurt, sauerkraut (pictured on my salad. Yum!), kombucha, pickled vegetables, kefir
🌱 Prebiotic foods - onions (lots!!), garlic (raw, cooked, & pickled), artichokes, avocados, cauliflower, broccoli, chia seeds, flaxseeds, & berries
🌱 Increase immune system - reducing stress through walks, meditation, journaling, vitamin C & D, & zinc
🌱 Eliminated refined sugars, flours & processed foods - especially throughout the last trimester
🌱 Increase dark leafy greens & vegetable consumption to 8 servings a day for optimal gut friendly fiber & gut bug fuel
🌱 Lots of water for staying hydrated & reducing constipation (elimination is key!)

I’m a huge believer in using the power of food as medicine w/ the correct supplements. Are you someone who believes & practices this as well? Did you know that a healthy microbiome is a natural defense against testing positive for GBS? Also, did you know roughly 1 in 4 women carry the GBS bacteria & test positive between 36 and 37 weeks of pregnancy (per the CDC).

I hope you find these tips helpful!

30/07/2021

Happy Friday, Friends! Hands up 🙋🏼‍♀️ if you are ready to start the weekend with a delicious and healthy treat?! Hey, I can’t drink alcohol 😂😂 I’m typically not a huge sweets person (more of a salty/savory) but I will say during pregnancy I really like both! 😉 And who doesn’t like peanut butter, which is salty and savory combined with something sweet?! This healthy peanut butter fudge from really hit the spot!! I added in some collagen powder for a little extra protein. Let me tell you, I never should have told my husband and son they were in the freezer and kept them all for myself. You’ll want to double the batch!

Healthy Peanut Butter Fudge w/ Collagen
2 cup peanut butter
1/2 cup maple syrup
1/2 cup softened coconut oil
1/2 cup almond flour
4 scoops of collagen powder (link in my bio for 20% off)
1/2 cup chocolate chips - I used 75% cacao chocolate chips from and they are a little bigger compared to other ones. I like that they are lower in sugar too!

1. Line a bread loaf or lasagna pan with parchment paper
2. In a large bowl, combine peanut butter, maple syrup, coconut oil, collagen powder and almond flour
3. Mix in chocolate chips to peanut butter mixture
4. Pour the mixture into your lined pan. With a spatula smooth evenly and smooth the top.
5. Option to add a few chocolate chips to the top
6. Place in the freezer and let harden for at least 1 hour
7. Once the fudge has hardened, remove parchment paper from the pan and cut into squares
8. Eat immediately or store in the freezer

What are your plans for this beautiful Friday??

27/07/2021

Do salads satisfy you? Or do you feel hungry after eating a salad?
I often hear from my clients that salads don’t fill them up or they don’t quite feel satisfied after eating one. Well if this is you too, you might not be creating or choosing salads that provide a balance of nutrients and enough flavor to keep you full and satisfied. You might know by now I’m all about salads 😉 but they can’t be wimpy. I make sure to follow the advice I preach to my clients and follow my Functional Five Blueprint for what a balanced meal should look like and apply it to ordering or making salads.
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It is really important to be aware of how your plate is prepared at each meal. Either you are eating at home or eating out. You always want to make sure your plate is balanced with these important nutrients so that you stay full longer, feel satisfied, maintain balanced blood sugars, consume a variety of micronutrients, and consume the right amount of macronutrients.
⠀
My Functional Five Blueprint for a Balanced Meal
* Protein (~25% of your plate)
* Healthy Fat (~15% of your plate)
* Fiber (~10% of your plate) - whole grains, legumes, & starchy vegetables
* Greens/Vegetables (~50% of your plate) - these are non-starchy, low glycemic index (GI) vegetables
* Flavor Enhancers - citrus juices, fresh and dried herbs, pinch of sea salt, vinegars, no or low sodium seasonings, etc.
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My Functional Five Plant-Based Salad
🌱 Arugula & Spinach - vitamins, minerals & fiber
🌱 Quinoa - plant-based protein, micronutrients, & fiber
🌱 Tomatoes - fiber & micronutrients
🌱 Greek olives - healthy fat & flavor
🌱 Hearts of palm - fiber & plant-based protein
🌱 Kidney beans - fiber & plant-based protein
🌱 Avocado - fiber, flavor, micronutrients & healthy fat
🌱 Everything seasoning - flavor
🌱 For dressing - 1 spoonful of raw sprouted hummus from , fresh lemon juice, balsamic vinegar, olive oil (love ), salt & pepper
🌱 **for non plant-based, try adding 3-4 ounces chicken, lean steak, wild-caught salmon, or turkey & a hard boiled egg
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What’s your favorite salad topping?

Monday	09:00 - 17:00
Tuesday	09:00 - 17:00
Wednesday	09:00 - 17:00
Thursday	09:00 - 17:00
Friday	09:00 - 16:00

The Nourished Dietitian

28/06/2022

21/06/2022

06/04/2022

30/03/2022

18/03/2022

02/03/2022

10/08/2021

05/08/2021

03/08/2021

30/07/2021

27/07/2021

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