Nutritional Value by Dolores Merida

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Nutritional Value by Dolores Merida At Nutritional Value, my goal is to help you achieve your nutrition goals one step at a time.

Lemon Ricotta Peach Toast 🍞🍑 Calories: 23438 g Carbs, 8 g Protein, 5 g FatPeaches are in season and if you’re craving sw...
10/07/2022

Lemon Ricotta Peach Toast 🍞🍑

Calories: 234
38 g Carbs, 8 g Protein, 5 g Fat

Peaches are in season and if you’re craving sweets, here you go!

Mix some fresh squeezed lemon juice with a few drops of honey into the ricotta. 👌🏽

Turkey Kebab Wrap 🌯Roughly around 532 calories (depending on much meat you loaded it with) 🤤 But if you do 200 g of extr...
09/07/2022

Turkey Kebab Wrap 🌯

Roughly around 532 calories (depending on much meat you loaded it with) 🤤 But if you do 200 g of extra lean meat…

Macros: 61 g Protein, 43 g Carbs, 12 g Fat

This is one way to eat your veggies. ☺️

Raspberry Protein Pancakes 🥞 Calories: 265Protein 15g, Carbs 43g, Fat 5 gI didn’t think I would like these but it was ni...
25/03/2022

Raspberry Protein Pancakes 🥞

Calories: 265
Protein 15g, Carbs 43g, Fat 5 g

I didn’t think I would like these but it was nice to switch it up. No regrets! 🤤

Chocolate Protein Oatmeal 🍫🌾Got a sweet tooth?! This is perfect for you then!Calories: 312Protein 29g, Carbs 29g, Fat 8g...
24/02/2022

Chocolate Protein Oatmeal 🍫🌾

Got a sweet tooth?! This is perfect for you then!

Calories: 312
Protein 29g, Carbs 29g, Fat 8g

Ingredients:
• 1/2 cup almond milk
• 1/2 cup rolled oats
• 1 tbsp chia seeds
• 1/2 cup fresh strawberries 🍓
• 1 scoop of whey protein

* Add the almond milk to a pot on medium heat for about two minutes and then add the protein powder for another two minutes. Add the oats and chia seeds and cook for about five minutes. Mix well and add the strawberries as your topping. 🤤

Papaya Smoothie Calories: 208 for two servings Carbs 43 g, Protein 9g, Fat 3gIngredients: • 1 cup almond milk🥛 • 1 cup f...
23/02/2022

Papaya Smoothie

Calories: 208 for two servings
Carbs 43 g, Protein 9g, Fat 3g

Ingredients:
• 1 cup almond milk🥛
• 1 cup frozen fruits (such as mangos, strawberries, and pineapple) 🍓🥭🍍
• 1 1/2 cup fresh papaya
• 1/4 tsp vanilla extract
• Spinach leafs 🍃

Have you had papaya? Eat it fresh or blend it in a smoothie! 🤤

Papaya benefits:
• It helps boost your immune system (high in vitamin C)
• It helps with digestion and reduces inflammation.
• It contains high levels of antioxidants that can protect you against heart disease.

Peanut Butter Cup Oatmeal Calories: 260Carbs 34g, Protein 11g, Fat 11g Ingredients: * Quest Peanut Butter Cups 🥜 * 1/2 c...
18/02/2022

Peanut Butter Cup Oatmeal

Calories: 260
Carbs 34g, Protein 11g, Fat 11g

Ingredients:
* Quest Peanut Butter Cups 🥜
* 1/2 cup Vanilla Almond Unsweetened Milk 🥛
* 1/2 cup rolled oats 🌾

* Add your oats and milk together and mix well. Place it in the microwave for a minute. Break the peanut butter cup into pieces and add to the oats. Mix well and enjoy! 🤤

Sweet Potato Burritos 🍠🌯Calories: 598 for 6 servings Carbs 78g, Fat 21g, Protein 40gIngredients: makes 6 servings * 1 la...
12/02/2022

Sweet Potato Burritos 🍠🌯

Calories: 598 for 6 servings
Carbs 78g, Fat 21g, Protein 40g

Ingredients: makes 6 servings
* 1 large red bell pepper (diced )
* 1/2 cup red onion (diced) 🧅
* 1 cup freshly sliced zucchini
* Xtreme Welnness Spinach’s & Herbs Tortilla Wraps 🫓
* 2 bags of Daring: The opposite of chicken
* 1 tbsp coconut oil 🥥
* 2 cups of fresh spinach
* 1 medium sweet potatoes 🍠 (cubed)
* 1/4 tsp cumin
* 1 1/2 tsp chili powder
* 1/2 tsp garlic powder 🧄

Instructions:
On a skillet, heat your coconut oil and then add your sweet potato, bell pepper, onion, and zucchini and sauté for 15 minutes on medium heat.

Then add cumin, chili powder, garlic powder, spinach, and both frozen bags of Daring: The opposite of chicken; mix well and cook for 5 minutes.

Heat your tortilla for about 5-10 seconds so it’s easy to roll up. Put 1 cup of the mixed ingredients on the center of the tortilla and wrap into a burrito. Enjoy! 🤤

Peanut Butter Banana MilkshakeThe ingredients & macros listed below are for 2 servings. I added 1 cup of ice. 🧊 Calories...
11/02/2022

Peanut Butter Banana Milkshake

The ingredients & macros listed below are for 2 servings. I added 1 cup of ice. 🧊

Calories: 445
Carbs 31 g, Protein 33g, Fat 20g

Damiene (aka kid) approved! 😁

Working on my logo! 😁Why is there so much green? For one, it’s my favorite color. 😂 But anytime I see the color green: I...
11/02/2022

Working on my logo! 😁

Why is there so much green? For one, it’s my favorite color. 😂

But anytime I see the color green: I immediately think of something fresh, something that’s alive and growing, and something that means go.🚦

My vision as a nutrition coach has always been to help my clients see the nutritional value in all the foods we consume daily. This is where the name comes from. This also allows them to understand what is healthy and what isn’t by looking at the macronutrients, ingredients, and calories per serving each food item provides. It’s a giant puzzle that comes together. 🧩 ⚖️

The shopping cart symbolizes where changes start.🛒 Every food item you have in your pantry, fridge, freezer, or countertop; it was originally bought and brought there by you. You are in full control of what you buy and eat. 🕹

The goal is to learn how to eat organic, whole, fresh foods for the rest of your life so you can prevent chronic diseases in the future. 🫀🫁🧠

Imagine the world demanding more organic foods?!💡We would “go” aka live longer. Because what you put in your mouth should matter to you. 🙌🏼

Chickpeas Have you ever heard of chickpeas? They’re legumes and are a great source of protein, fiber, healthy fats, and ...
09/02/2022

Chickpeas

Have you ever heard of chickpeas? They’re legumes and are a great source of protein, fiber, healthy fats, and carbs.

They also provide other good nutrients like B-vitamins, iron, zinc, folate, calcium, potassium, phosphorus, and magnesium.

Their nutritional value are: they help control blood sugar and improve digestion. They boost your metabolism, mental health, and make energy.

Next time you’re making pasta, consider trying them! 😀

Matcha Chia Pudding 🌱Try it with the variety of fruits. 🍓🫐🍎The following information is for 3 servings:Calories: 658Carb...
09/02/2022

Matcha Chia Pudding 🌱

Try it with the variety of fruits. 🍓🫐🍎

The following information is for 3 servings:

Calories: 658
Carbs: 67g, Protein: 19g, Fat: 37g

Ingredients: 3 servings
8 tbsp chia seeds (soaked overnight)
2 cups of unsweetened almond milk
2 tsp organic maple syrup
1 tsp organic matcha powder
1/2 tsp vanilla extract
2 cups fresh berries
1 apple

Sick Day Smoothie 😬 Damiene isn’t feeling well and requested something healthy. Calories: 372Carbs 30g, Protein 45g, Fat...
06/02/2022

Sick Day Smoothie 😬

Damiene isn’t feeling well and requested something healthy.

Calories: 372
Carbs 30g, Protein 45g, Fat 4g

He loved it! 😁

Fresh Watermelon Basil Frappe Ingredients: 2 servings • 4 cups of fresh watermelon 🍉 • 2 tbsp of fresh basil leaves • 3 ...
05/02/2022

Fresh Watermelon Basil Frappe

Ingredients: 2 servings
• 4 cups of fresh watermelon 🍉
• 2 tbsp of fresh basil leaves
• 3 tbsp of lemon juice 🍋
• 2 cups of ice 🧊 (1/4 cup of water)

Calories: 87
Protein 1.8g, Carbs 21.2g, Fat 0.5g

Directions: Place all ingredients in a high power blender and blend until smooth.

We’ve made this one before. 😁 It was so nice to have watermelon while it’s cold outside.

Priority Pyramid 🔺Once you transition your mindset to the desire to improve your overall health:You will spend a lot of ...
02/02/2022

Priority Pyramid 🔺

Once you transition your mindset to the desire to improve your overall health:

You will spend a lot of time at the bottom of the pyramid. Why?

Because it takes time and patience to become aware of your eating behaviors. It takes time to achieve goals. It takes time to heal mentally and emotionally. And it also takes time for those around you to adjust to your new lifestyle.

Believe it or not, it’s not easy to have a support system. So be kind to those trying to improve their health and be their cheerleader.

Delicious Oats Calories: 440Carbs: 36g Protein: 37g Fat: 18g** Add the oats, unsweetened almond milk, and stevia in a bo...
30/01/2022

Delicious Oats

Calories: 440
Carbs: 36g Protein: 37g Fat: 18g

** Add the oats, unsweetened almond milk, and stevia in a bowl and microwave for 1-2 minutes.

Then add the protein powder, peanut butter, and sugar free maple syrup together. Mix well and sprinkle with the bananas. **

30/01/2022

When you are ready to improve your overall health: here are the guidelines to follow to be successful. 🗒🔍

1. Eat nutritious foods 🥑🥦
2. Avoid processed foods ❌⚠️
3. Activity goals 🏃🏻‍♀️🏋🏻‍♀️
4. Nutrition support 🪜📝
5. Lifestyle 🧩⚖️

As a nutrition coach, I can help you understand what are and what aren’t nutritious foods, which will also help you learn what processed foods to avoid. Learning a balance between healthy eating and exercising isn’t easy but it’s doable if you want to improve your health.

You need accountability, dedication, and the will to want to change and changes will happen. 😁

The science behind the carb cycling challenge. More information coming your way but if you’re interested in this method,...
15/01/2022

The science behind the carb cycling challenge.

More information coming your way but if you’re interested in this method, do your own research and understand exactly what you need to do to achieve your goal.

How do you go about depleting glycogen?
Lower-carb diet and high-intensity exercise. 😁

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