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Alpine Nutrition

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Seattle, WA
Alpine Nutrition

I help active women deal with through Offering online workshops, seasonal retreats, and individual nutrition counseling.

Creator of the Savor Food and Body Podcast. and SAVOR model of healing. Join the SavorFood&Body community!

09/25/2025

How to deal with slow weight loss in perimenopause!

Has this happened to you?

You can't eat the way you used to; indigestion, IBS, or other GI issues abound.
Your old exercise routines are hampered by injury/body aches.
You're exhausted all the time... and I mean, all the time!
Your body's metabolism has changed.

Your old diet tricks are failing. Are you failing?

ABSOLUTELY NOT!

Your body has changed during (peri)menopause, and you can accept that and deal with (and care for) the body you have now, or you can keep doing the same old thing and not get the results you want. What sounds better to you?

If you're ready to dive in, click here: https://alpinenutrition.org/when-weight-loss-feels-impossible-during-perimenopause/

09/24/2025

What does my typical day look like as an intuitive eating dietitian who helps women over 40 undiet their lives? Come with me to find out! 🫘🍚🥤🍓🍫 🍽️ 😋

I wake up hungry, and I want either a smoothie or some oatmeal. Today's mixed berry smoothie had my super secret ingredient of Ruby Red Kraut from Firefly Kitchens (You can't taste it, but you get all the lovely probiotic benefits from it!) Then, if it's a dry sunny day, I am off for a bike ride! Gotta get that Vitamin D from sunshine where I can!

I batch-cook grains and beans on the weekend so that I can always throw together a greens and grains bowl for lunch. Have you tried h**p hearts on your salads or soups yet? They add a tiny crunch and some BIG protein.

Then I work on client cases, helping people make peace with food and believe in their own ability to navigate nutrition! I combine a walk with my colleague to clear my head, but still get work done. Moving my body helps me think. If at all possible, try to incorporate some movement into your workday! 🚶‍♀️🏃‍♀️

Then dinner! Tonight was an amazing soup, paired with some of my favorite condiments from Firefly Kitchen, and then brownies and ice cream (with pumpkin seeds) for dessert!

Want tips for how to navigate Intuitive Eating? Download my Thrive Guide at the link here:
https://alpinenutrition.kit.com/thrive-guide

09/23/2025

September is and we are BUZZING! 🐝

Here are 5 sweet facts about honey:

🍯 Honey is chock-full of antioxidants, phytochemicals, & vitamins!
🍯 The endorses honey as a natural cough suppressant (not for kids under age 1!)
🍯 Pharmaceutical-grade manuka honey can be used to treat burns
🍯 You can dab a bit of honey on a pimple and watch it disappear.
🍯 5,500-year-old honey was found in a burial tomb in the country of Georgia! 🇬🇪

What's your favorite way to use honey? Want to dive deep into more immune-supporting foods? Click here: https://alpinenutrition.org/foods-boost-immune-system/

09/11/2025

This is the *easiest* way to instantly add nutrition to your regular meals and snacks!

Any time you add lettuce or a ripe red tomato slice to your sandwich, BOOM, you just added fiber, micronutrients, and macronutrients! Every time you have fruit with your midmorning cookie break, you've added nutrition. Every time you add broccoli to your dinner plate, you're adding key vitamins and needed fiber to your diet. Add avocado? Yes, please!

Most Americans are not getting enough fruits and vegetables. If we think about ADDING to our meals instead of subtracting, we can make easy, sustainable changes to our nutrition and health! Want some easy recipes? Head over to the blog for more! https://alpinenutrition.org/farmers-market-intuitive-eating/

09/09/2025

Want an indulgent breakfast but looking to boost protein? Have I got the perfect breakfast for you!

Easy-Peasy Protein Pancakes

You will need:
Preferred pancake mix
favorite vanilla or plain protein powder
favorite vanilla protein shake
1/4 C of plain Greek yogurt
Maple Syrup or preferred pancake syrup

Put one full scoop of your preferred protein powder into your pancake mix, substitute the milk or water called for by your package ingredients with an equal amount of a protein shake. You may need to add more or less shake than the recipe calls for, so just mix to the preferred batter consistency. Make pancakes as normal. For a unique, delicious, and creamy topping, mix 1 TB of maple syrup into 1/4 C of Greek Yogurt and serve with pancakes and turkey or "fakin'" bacon!

What's your favorite indulgent breakfast?

For more nutrition tips and recipes, check me out here: https://alpinenutrition.org/5-reasons-youre-not-losing-weight-after-40/

08/28/2025

Here are some UNEXPECTED lunchbox snacks for you OR the kids!

Tired of the same old, same old? Here are some things you may not have thought of for packed lunches. 👝🥪

→ Edamame (soybeans)
→ Chickpeas
→ Veggie Chips
→ Hard Boiled Eggs
→ Whole-Grain Crackers w/ Toppings
→ Fruit Leather/Fruit Bars/Dried Fruit
→ Frozen Yogurt Bites/Bark
→ Energy Bites
→ Dry Cereal
→ Muffins
→ Trail Mix
→ Apple Slices w/ Almond Butter

For more ideas and recipes, click here: https://alpinenutrition.org/eat-for-brain-health/

What are your favorite snacks?

08/27/2025

Save these quick meal ideas!

Protein-rich breakfasts and lunches without sacrificing flavor and satisfaction.

Yeah, protein is helpful.

Getting adequate protein supports lean body mass, reduces the risk of osteoporosis, and, MOST IMPORTANTLY, keeps you satisfied for longer.

No more snack attacks between 3-5 pm!

But you DON'T need to be obsessed with it. Just try these simple recipes!

Want to know more? Check out the link: https://alpinenutrition.org/nutrition-advice-women-protein/

08/14/2025

🍉 Is watermelon the perfect summer food?

Packed with vitamin A, vitamin C, vitamin B6, and potassium, watermelon is more than just a juicy treat. It's a hydrating, cooling, and nutrient-rich companion for those long, hot summer days.

Whether you're savoring it fresh, blending it into a thirst-quenching smoothie, or tossing it into a crisp salad, watermelon’s versatility makes it a must-have on your summer menu.

👋 Your turn! What's your go-to summertime snack? Share your favorites in the comments below—you might inspire someone’s next sunny-day treat!

Want more fruit and veggie inspo? Click here: https://alpinenutrition.org/farmers-market-intuitive-eating/

08/13/2025

Kale is just... angry lettuce.

It needs a little acid and a bit of finesse to make it the tasty, nutrient-rich powerhouse it was meant to be. If you've never liked kale (so angry!), then please try my kale salad with tahini miso dressing and baked tofu croutons!

Packed with protein and phytonutrients, this salad will definitely change your mind about kale!

SALAD:
1 large bunch of kale, stems removed, leaves chopped
1 cup fresh basil, finely chopped
1 medium zucchini, cut into 1/4 moons
6 sun-dried tomatoes packed in olive oil, drained, and chopped
1/4 cup h**p seeds (hearts)
Firm tofu, cut into cubes, and baked

DRESSING:
1/2 cup tahini, unsalted
1 lemon, juiced
1/3 cup warm water - more if needed for a thinner consistency
1 tsp granulated garlic
2 tsp dark miso
2 TBSP olive oil

In a medium bowl, whisk together dressing ingredients.

Add chopped kale to a large mixing bowl. Pour the dressing over the greens. Massage the dressing into the greens with your hands. This will "wilt" or tame the kale.

Next, add the basil, zucchini, sun-dried tomato, and h**p seeds. Toss the salad until well combined.

Serve with baked tofu cut into cubes like croutons. Add other main character proteins like grilled salmon or chicken for a satisfying dinner. The leftovers make excellent lunches throughout the week!

Want to learn more about kale, as a superfood, click here: https://alpinenutrition.org/boost-calcium-intake/

08/12/2025

💧 Don’t Sweat It—Balance Your Electrolytes This Summer!

Did you know electrolytes like sodium, potassium, calcium, and magnesium are the real secret to summer hydration? These tiny, charged minerals help your muscles contract, regulate fluid balance, and even maintain your heart's rhythm. Your cells depend on them for energy and hydration—so losing electrolytes from sweat can throw everything out of whack!

Too little sodium (hyponatremia) can leave you feeling weak or confused, while too much (hypernatremia) puts stress on your body, affecting reflexes and even muscle control. The key? Stay balanced!

This summer, keep your hydration game strong with electrolyte-rich foods and drinks. Think bananas for potassium, leafy greens for magnesium, and a pinch of sea salt in your water! Your body (and energy levels!) will thank you.

💡 Pro tip: Always listen to your body—fatigue, cramps, or dizziness might mean it’s time for a hydration boost!

→ What’s your go-to way to stay hydrated during the summer heat? Drop your tips below!

08/07/2025

What's on YOUR Summer Reading List?

(Finish your reading list and treat yourself to a personal pan pizza! 😉)

My picks for groundbreaking books and authors:

Intuitive Eating by Evelyn Tribole RDN, CEDRD, and Elyse Resch, RD,N CEDRD

Come as You Are by Emily Nagoski

Burnout by Emily and Amelia Nagoski

The Joy of Movement by Kelly McGonigal

Tell me what you're reading below!

08/06/2025

STOP EVERYTHING and make these Marinated Cannelini Beans, the lemony, herby bean salad of your dreams.

You will need:

2 (15-ounce cans) cannellini beans, drained and rinsed
½ cup chopped fresh herbs ( your choice of parsley, cilantro, basil, dill, tarragon, mint, etc)
2 diced fresh Roma tomatoes OR 2 roasted red peppers, finely diced. (I use the jarred peppers)
⅓ cup finely diced onion
2 garlic cloves, minced
½ cup extra-virgin olive oil or avocado oil
1 lemon, zested and juiced
½ teaspoon salt
ground black pepper, to taste
Optional: ¼ teaspoon red pepper flakes if you like things more spicy!

Drain your beans and dice your vegetables. Put all ingredients together in a bowl, cover and refrigerate for at least 2 hours. But these are EVEN better when left over night. Serve them warm or cold; they can be eaten alone or on lettuce, pasta, rice, or crusty bread. Enjoy!

What are your favorite recipes using cannellini beans?

Address

Seattle, WA

Opening Hours

Tuesday	10am - 6pm
Wednesday	10am - 6pm
Thursday	10am - 6pm

Website

https://www.alpinenutrition.org/

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Stop Dieting Start Nourishing

Welcome to Alpine Nutrition, where diet chaos ends and the journey to food peace begins! Hi, I’m Amanda - an #antidiet registered dietitian nutritionist. I take a #nondiet #healthateverysize approach to supporting my clients with evidence based, actionable steps on how to nourish their bodies without diet rules. By creating a collaborative partnership with my clients, they are able make dramatic changes in their relationship with food and their bodies. Want to learn more? Grab a copy of my FREE Get Nourished Guide - complete with a mini-email course all about how to break up with diet culture once and for all!