Nutrition To Grow

01/21/2023

I love making my own salad dressings and marinades, but if you don’t feel like doing it, and are looking for a very tasty dressing, this is hands down my favorite. It’s my favorite when used on grain bowls, but today, it’s on this salad. Salad has romaine, cucumbers, apple, Turkey, bacon, and blue cheese crumbles. 😋. It has a balance of all macros-Carbs, Protein, and Fat with 2 servings of veggies for today! What’s your favorite dressing?

01/17/2023

Check out this post from Sarah…

01/05/2023

Sarah Osborn MS, RDN has worked really hard and we are proud to offer this 8-week Healthy Lifestyle reset program to anyone who is looking for some help with their nutrition. This program will help you develop realistic, measurable goals, as well as provide you with steps and the resources to obtain your goals! We will guide you along the way to tweak, educate, and motivate you to reach your goals. Please message or contact the office at 812-917-4229 for more information! Here are a few of the highlights:
👉A total of 4 one-on-one visits with the Dietitian (can be done remotely or in-office).
👉Weekly meal plans that will include prep guidelines and recipes.
👉Private Facebook group to share and receive motivation, videos, and additional info to help your journey.
👉A food scale as a gift for joining
The cost will be $375 and can be billed in two installments if needed.

Nutrition to Grow provides nutrition counseling by a Dietitian who has over 14 years of experience in a variety of settings. Please call for more info!!

01/03/2023

Pomegranates…they take some time to prep if you don’t buy them already separated, but I find it pretty mesmerizing when separating them yourself sometimes. These are so delicious by themselves, on a salad, oatmeal, and even on chicken! Pomegranates are a great source of energy, high in fiber, vitamin C, Vitamin K and folate as well as polyphenols! How many of you eat pomegranates? Do you buy them separated for you or whole?

12/28/2022

I really can’t believe it, but we will be celebrating our 10 year anniversary in January 2023!! I opened this office in hopes of providing sound, evidenced based nutritional guidance to our community. I felt pushed back at my previous position and thought this community deserved more. With the help of the Indiana Small Business Development Center, the vision became reality! There is too much nonsense and opinions about what a “Healthy” diet consists of. We strive to provide the facts and rely on evidence along with experience to help educate and develop an effective nutritional plan for each individual that comes in our office. We have branched out to providing services to our group home clients, and continue to provide nutrition support to mental health facilities as well as in-office consultations, and with the addition of Telehealth, we now see clients outside of our vigo county community! We are thankful for the opportunity to continue and provide nutritional guidance to many more individuals for many years to come!! Nutrition counseling should and can be simple, affordable, and relatable to everyone, and we will continue to offer this type of service as long as we can! Cheers to many more years! ❤️

12/13/2022

Hello! We have been MIA for quite some time, but I wanted to introduce you all to my new Co-worker Sarah June MS, RDN, LD! She has been working at Nutrition To Grow, LLC since August of this year, slowly getting back into the groove, and she is fantastic! If you are looking for weight management, have questions about sports performance and your diet, or just need someone to give you some sound nutrition advice on how to get on the right track, she’s now taking new clients. We will be announcing a New Years Weight Management Program that she is designing here soon. Here is what Sarah Has to say…
For those who might be looking for in office visits coming the start of the new year, I am working part time down town with Sarah James at Nutrition to Grow! Email or call the number listed on the photo and ask to schedule your appointment with me! Telehealth is still available so we can even fit it in on your lunch break! Don't forget to ask about if we are under your insurance provider for an opportunity to have some or all of the cost of your appointment covered!

06/28/2022

We are currently searching for a Dietitian to join our team! Please email your resume to Nutrition2grow@gmail.com if you are interested.

05/12/2022

If you are like me, you could use more time in the day! 🙃…making dinner needs to be easy and quick! Here is what I threw together tonight…
Seasoned some fish, drizzled olive oil and placed sliced lemons over it. Diced up one potato per person, tossed with olive oil and put both in the oven until cooked thru (took about 30 minutes). Microwaved a frozen bag of broccoli and wallah, dinner is served!
If your like most people, you may think “I don’t know how to cook fish”! Welllll…throw some seasoning on it and add lemon, or even oranges and it is pretty tasty! 🤣.
When deciding on a meal, choose a lean protein, a good carbohydrate side, and pair with fruit or veggies. Don’t make it hard! You’ve got this!

03/09/2022

Looking for a filling, nutritionally balanced after workout or mid-day snack? 👀
This is super satisfying…
2/3 cup Non-Fat, plain Greek yogurt
1/4 grapes-cut into halves (for more bites)
1 nature valley peanut butter granola bar (crushed).
You can sub out the fruit and granola if you prefer!
When exercising, remember that research shows us you need a good Carbohydrate to help replenish your muscles, and a good protein to help repair and rebuild the muscle. Really, the ratio is 3:1 (carbs/protein) for a post-workout snack. If you are working out right after or before a meal, you don’t really need a snack.
Enjoy your Wednesday folks!

02/21/2022

Greek Gyro’s are one of my favorite foods, so I meal prepped them for this weeks lunches! 😊.
Super easy, a complete meal, and lots of flavor. Swipe the pics to see the nutritional components for this meal.
My first job out of college was in Greenwich Connecticut. I rented an above the garage apartment from the BEST Greek family. I was treated to some of the most delicious food I’ve ever had as the family owned two Greek diners in town and the Mothers cooked for the families at home. ❤️. She invited me to eat often and the Feta cheese was like nothing I’ve been able to find at any grocery store.
I appreciated their kindness and love for food + family.
I’ll think of them when eating lunch this week ❤️

02/13/2022

Looking for a dish for the Super Bowl that is FULL of nutritious ingredients?! Thanks to my Brother for this inspiration! What’s on those Multigrain tortilla chips you ask?
🫑👨🏻‍🍳🥑🏈
Venison
White onion
Black beans
Mini Bell peppers
Cilantro
Avacado
Cherry tomatoes
Lime juice
Garlic
Green onion
Shredded Mexican cheese
Greek yogurt

Yummmm!!! 😋. Healthy doesn’t have to be boring.
Who are you rooting for tonight? Bengals, Rams, or the commercials?

02/11/2022

Friday night Pizza! This is the easy way when you don’t feel like making home made dough. Also great for little hands and picky eaters 😊.

02/10/2022

And we believe you can have both!! 😂😂😂.

01/25/2022

Are you tired of or just “not feeling” salads for lunch in the middle of winter? 🖐 me too, me too!! The last couple of weeks have been all about Grain bowls for this gal. Make a batch of your favorite whole grains, cook a lean protein of your choice, add some roasted (or air fried) vegetables, and make a dressing to put on the top! 🫑🥕🌾.
My bowls for this week’s lunch include the following:
Sautéed spinach, roasted Sweet potatoes, roasted cauliflower, mushrooms, and an ancient grain mix.
Homemade dressing: olive oil, juice from lemon, Italian seasoning, pepper and a little salt.
👉I eat mine warmed up, but you could totally eat this cold. It’s quick, easy to make, full of nutrients, and extremely tasty!

01/24/2022

Hello to everyone! It's been a looong time since I've introduced myself, so I thought I would give you a quick intro!
My name is Sarah James and I am a Registered Dietitian Nutritionist in Terre Haute, Indiana. I own and operate a private practice location at 401 Ohio Street, downtown Terre Haute. I graduated from Indiana State University in 2003 and have worked as a Dietitian since then. I truly LOVE what I do and am so blessed to have been able to run this small business now for 9 years. I opened this office to provide the community I grew up in a place to obtain sound, evidence based nutrition advice from a Dietitian who truly cares to take the time needed to understand how to incorporate nutrition into their lives in a manageable way.
On a personal level, I have a husband, Dustin, two children Cooper and Porter, and a 1 year old Lab named Maggie. We own a Christmas tree farm (Jolly Pines Tree Farm) in West Terre Haute, where we also grow cut flowers and pumpkins. I have worked as a Dietitian in Connecticut, Indianapolis, Illinois, and back home to Vigo county the past 18 years!
At Nutrition to Grow, LLC, we work one on one with individuals who are looking to find ways to improve/manage their health through lifestyle changes. For example: Someone who has elevated cholesterol, blood glucose, triglycerides, or Kidney function decline and they would like to get that under control with or without medications. We also work with many PCOS, infertility, IBS, and eating disorder clients.
We see clients face to face in the office, but since 2020 we have greatly expanded into online sessions via telehealth or other online platforms as well. This has allowed us to serve others outside our local areas! YAY! We take call-in's, and stay busy with physician referrals. Thankfully, the past 9 years have changed in a positive way with insurance coverage, and most plans will cover this service under your policy!
If we haven't met and you are looking for some help with your nutrition, please reach out to us to see how we may be able to help you! Our office number is 812-917-4229 and our email is nutrition2grow@gmail.com. Thank you!

01/01/2022

Wishing you all the best for 2022! We are thankful for all of our clients choosing our office for their nutritional needs. Looking forward to 2022 ❤️

09/24/2021

Happy Friday 💕

I don't know who needs to hear this today, but...

1. You are more than a number. You are more than the number on the scale, your pants size, or how much $ you have in your bank account. 💛

2. Taking the time to care for yourself is essential. If you can't give yourself your “best self” how are you going to put your best into all other aspects of your life? 💕

3. To be honest, there is no BEST diet. However, nutrition is also so much more than “calories in” and “calories out.”

✨If you feel lost or just need some extra guidance, meet with a registered dietitian! We help you avoid the “yo-yo dieting” and fad diets that make you feel like your going to go crazy! 🤪

Nutrition does not have to be hard. 💕

❤️Also...Outside of regular nutrition and weight loss. Dietitians can help with diabetes, renal, gastrointestinal (one of my favorites💕), PCOS, cardiac, and SO MANY MORE medical nutrition needs!

If you have questions as to if I might be able to help you, please reach out! 😊

EllaMarie_RD

09/23/2021

*As we buy the materials to make chili*

Please tell me we were not the only ones thinking about soup...😅🥣

Anyone ready for fall? 🌻