BBX Nutrition

04/24/2024

So often we are trying to ‘fix’ ourselves, when we’re already perfect just the way we are.

Happy Hump Day!

Today I asked my body what she needed,
Which is a big deal
Considering my journey of
Not Really Asking That Much.

I thought she might need more water.
Or protein.
Or greens.
Or yoga.
Or supplements.
Or movement.

But as I stood in the shower
Reflecting on her stretch marks,
Her roundness where I would like flatness,
Her softness where I would like firmness,
All those conditioned wishes
That form a bundle of
Never-Quite-Right-Ness,
She whispered very gently:

Could you just love me like this?

✍️Wise and beautiful words by Hollie Holden

🧶 Incredible crochet art by Yulia Ustinova

02/10/2024

Going to be honest, my kids were bummed after I told them we were having steaks and they realized I meant cauliflower ‘steaks’. 😆 But they ate them anyway!

Slathered some toum sauce on the cauliflower which is a Lebanese garlic sauce. Garlic is known to have antioxidant, anti inflammatory, and lipid lowering properties and offers excellent liver support.

Protein served in this meal using chickpea pasta and fresh mozzarella chunks for the pasta salad. Also served with soy glazed mushrooms.

12/18/2023

Leftovers for breakfast? Yes, please!

Leftover steak and egg sammie with added color - tomatoes, onions, garlic, pepper & spinach + leftover sweet potato with the skins. The skin is rich in fiber, antioxidants, potassium, manganese, vitamins A, C & E.

12/09/2023

A colorful brunch on a grey day.

Orange foods contain carotenoids, a broad category of phytonutrients which include beta-carotene, lutein, zeaxanthin, beta-cryptoxanthin, and other orange and yellow chemicals. These convert to vitamin A in the body, necessary for healthy eyes & skin.

11/22/2023

Red lentil soup with lemon. The vitamin c in the lemon helps with non-heme (aka plant source) iron absorption. Made a big batch and had leftovers for lunch.

Soups are not only a great comfort during the colder months, they are also a great way to stay hydrated. Some of my clients don’t like drinking water or seltzer and juices often contain a lot of sugar. Soups, smoothies, and high water content produce such as cucumbers, tomatoes, and celery all count towards daily hydration. Aim to p*e 6-8x a day. And remember, each time you get up from a sitting position to p*e you are adding extra physical movement to your day!

*eing

11/16/2023

The smell of fresh sauce & meatballs is divine! I use a ton of garlic, onions, and a range of spices depending on my mood. Garlic & onions are excellent for supporting your liver, along with many other documented health benefits. Simmering spices may actually help heighten the level of antioxidants they provide.

Homemade meatballs are a fun way to get kids involved in the cooking.

10/31/2023

A special salad for Halloween - arugula, Brussels sprouts, alfalfa sprouts, marinated artichoke hearts, scallions, yellow tomatoes, pumpkin seeds & some extra protein on top. Packing in the nutrients before I pack in the candy!

10/19/2023

The truth is, I got into nutrition because I LOVE food. Perusing cookbooks not only gives me new ideas, but helps me think about what flavors go together for when I concoct my own creations.

10/13/2023

Broccoli rabe and white beans simmered in a garlic infused broth served on toast with a dollop of harissa.

Served together, legumes and grains make a complete protein. This means they contain all nine essential (body cannot create - must get from food) amino acids (building blocks of protein).

10/13/2023

The ‘Santa Clause’ melon aka Piel del Sapo (toad skin) originates in Spain. When grown in the southern hemisphere, these mild, sweet melons fully ripen around Christmas time and our shipped our way.

They contain vitamin C, potassium, calcium, iron, and a good dose of B6 and can be eaten plain, with a sprinkle of lemon or lime juice, in smoothies, salads, etc. These melons ripen at room temperature and keep uncut for a long time.

10/13/2023

What is this colorful mess you ask? Why it’s rainbow naan pizzas just before they went in the oven!

The sauce is tikka Masala, the cheese is feta, and the veggies are red, orange, yellow peppers, green Brussels sprouts, spinach, and purple onions. I roasted the veggies (minus the spinach) before placing on the naan and then popped the whole thing in the oven at 400 degrees for 5 or so minutes. Quick, delicious and full of phytonutrients.

10/10/2023

Happy World Mental Health Day!

Did you know that, on average, our brains are only between 1-2% of our total body weight? BUT, with every heartbeat, arteries carry 20-25% of your blood to your brain AND your brain uses about 20% of the oxygen and fuel carried in your blood. When you are thinking hard, fuel and oxygen usage may increase to 50%!!?!

Food affects mental health. Getting enough of the right ingredients is essential for a healthy brain.

09/20/2023

Talking about tahini!

Tahini is a paste made from sesame seeds that is used to make hummus, salad dressings, spreads, dips, etc. Check out the second picture to see one of my favorite uses - I will eat this by the spoonful when having a chocolate craving.

Tahini is filled with manganese and phosphorus, both great for bone health. It also has B1 & B6, important for energy production. It also provides monounsaturated fatty acids which are anti inflammatory. Also, it is rich in lignans which are an antioxidant.

What’s your favorite way to use tahini?

09/19/2023

Guess I went a little overboard making dinner tonight… but it means leftovers for the week. Good thing this Greek orzo salad is so tasty!

It has lots of veggies (add your faves), chickpeas, shredded chicken, feta, and a dressing made with EVOO, red wine vinegar, fresh lemon juice, Dijon mustard, and spices.

The Mediterranean style of eating is known to have a plethora of health benefits. I love how fresh, colorful, and full of flavor so many of the dishes are.

09/11/2023

Afternoon snack that’s got it all!
Almond crackers, cheddar cheese, red pepper hummus, carrots, homemade pickled beans & turmeric kraut - lots of crunch on this plate!

Great snack options include carbs, protein & fat to provide plenty of nutrients and keep you full. A fermented food choice is a bonus for your gut!

07/19/2023

With no air conditioning on the main floor and this near-constant humidity we’ve been facing, the thought of turning on the oven is daunting. Rotisserie chicken and the grill for the win!

Last night’s dinner featured chicken on flax seed/oat bran lavash bread with fresh peach salsa (onion, red pepper, tomatoes, cilantro, fresh lime juice) plus grilled cauliflower, scallions and asparagus.

I included my sunny stainless water jug in the picture because the large size has helped me stay on track with proper hydration this summer.

07/16/2023

Had a healthy heaping of both pre- and probiotics for breakfast. Prebiotics provide food for the ‘bugs in your belly’ aka gut microbiome, while probiotics are the ‘bugs’ themselves.

These banana:oatmeal (prebiotics) pancakes include flax seeds (omega-3s), blueberries, blackberries & strawberries (antioxidants) and were so tasty on their own, they needed no further topping. On the side I had a glass of (not pictured) which provides 12 live & active probiotic cultures.