The Keys to Nutrition

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The Keys to Nutrition Nutrition Counseling and Consulting by Registered Dietitian Nutritionist and Diabetes Specialist, Courtney Smith, RD.

In network with Aetna, Anthem, Cigna, and Medicare.

Forever mixing up breakfast…peach ricotta toast with balsamic glaze + red pepper flakes ⚡️
01/09/2025

Forever mixing up breakfast…peach ricotta toast with balsamic glaze + red pepper flakes ⚡️

Mediterranean bowls ✨⚡️ Zaatar shrimp⚡️ Falafel (Trader Joes frozen)⚡️ Bed of spring mixed greens⚡️ Diced tomatoes⚡️ Chi...
26/08/2025

Mediterranean bowls ✨

⚡️ Zaatar shrimp
⚡️ Falafel (Trader Joes frozen)
⚡️ Bed of spring mixed greens
⚡️ Diced tomatoes
⚡️ Chickpeas
⚡️ Sliced + toasted pita
⚡️ Tzatziki sauce (greek yogurt, lemon, dill, feta, salt, and pepper)

I would’ve also added cucumber and diced red onion!

Back on my breakfast tacos kick 🌮. I’m very much a breakfast food jag girl. This is just sautéed onion, spinach, and egg...
26/08/2025

Back on my breakfast tacos kick 🌮. I’m very much a breakfast food jag girl. This is just sautéed onion, spinach, and eggs with cholula on white corn tortillas. I just use whatever I have on hand that’s chopped!

Finally organized my pantry! All of the bags were really bugging me and falling out when I opened the cabinet… I bought ...
20/08/2025

Finally organized my pantry! All of the bags were really bugging me and falling out when I opened the cabinet… I bought a couple different size mason jars and put my label maker to work! Swipe to see how we started ——>

Today I'm celebrating 13 years in practice as a Registered Dietitian!I'm reflecting on how much I have grown as a provid...
12/08/2025

Today I'm celebrating 13 years in practice as a Registered Dietitian!

I'm reflecting on how much I have grown as a provider in this last year. I'm so grateful for my clients and the rapport we have established and vulnerability we have shared.

I couldn't imagine doing anything else!

I’ll be out of office this week on holiday in Croatia! Here’s a roundup of my layover weekend in Dublin! Cheers to work ...
27/07/2025

I’ll be out of office this week on holiday in Croatia! Here’s a roundup of my layover weekend in Dublin! Cheers to work life balance and solidifying my self-proclaimed title as a “cool dietitian.”

✨ New era, new headshots ✨Hello if you’re new here! And if you’re not, allow me to reintroduce myself… because I’ve chan...
06/06/2025

✨ New era, new headshots ✨

Hello if you’re new here! And if you’re not, allow me to reintroduce myself… because I’ve changed almost everything about myself in the past year!

🥐 I’m Courtney, a Registered Dietitian Nutritionist. I’m also a Certified Diabetes Care and Education Specialist, Certified Ironman U Coach, and REDS informed provider.

🥐 August will mark 13 years in practice! Time flies when you’re having fun. My specialities are diabetes and sports nutrition. I work with many athletes who have prediabetes, diabetes, and reactive hypoglycemia. I accept major insurances such as Aetna, Anthem, Cigna, and Medicare as well as FSA/HSA and discounted packages for those not utilizing insurance.

🥐 Last year, I moved from Florida to Colorado. I’m based outside of Salida. I’ve been obsessed with Colorado since 1997, when I first visited my aunt who lived here. Panning for gold, collecting red rocks from the river, riding the train from Durango to Silverton, sleeping in a haunted vintage hotel, seeing snow on the ground for the first time ever while having a snowball fight with my sister on the top of Pikes Peak...were all core memories for me. The next year, I did my state fair project on Colorado. The rest is a dream.

🥐 I have acquired too many hobbies since I’ve been here. I enjoy skiing, hiking, camping, mountain biking, off-roading, and fly fishing to name a few...

🥐 I started running in middle school recreationally, then ran on the teams in high school and college. After college, I switched to marathon running and eventually triathlon. I’ve ran four marathons and one Ironman. I'd like to do many more but I currently have my heart set on peak bagging the Colorado 14ers this summer.

🥐 I’m an avid traveler and working on my continents. Last fall, I visited Turkey, Greece, and Portugal. I’m heading to Antarctica next year.

🥐 My favorite food is ice cream! (Did you see this coming as an RD?) I have an ice cream maker and love recreating Jeni’s or Salt and Straw, two of my favorite ice cream shops. I am a big iced coffee gal. I’m ALWAYS sipping it during appointments. My favorite vegetable is cauliflower, which is no surprise if you’ve been following me for a while! My drink of choice is a margarita, ideally spicy with mezcal and tajin.

🥐 Lastly, if a dietitian holding a croissant makes you uncomfortable, we need to talk. 💛

Thank you for the fabulous headshots and hosting the event! ✨

I recreated the viral beef hot honey bowls, but made it ✨ plant based✨with tofu sofritas. ⁃ tofu sofritas (Chipotle c...
21/05/2025

I recreated the viral beef hot honey bowls, but made it ✨ plant based✨with tofu sofritas.

⁃ tofu sofritas (Chipotle copycat)
⁃ cubed sweet potato
⁃ cubed avocado
⁃ cottage cheese
⁃ drizzle of hot honey

Tofu sofritas - extra firm tofu crushed with a fork and sautéed with evoo, chili powder spices (I made my own), white vinegar, and tomato paste, and julienned yellow onions.

I didn't love the Trader Joe's hot honey. It wasn't spicy enough for me.

Recipe here:
https://www.thekeystonutrition.com/blog/viral-hot-honey-beef-bowls

House plants not included!

In network with Aetna, Anthem, Cigna, and Medicare! 🎉 Book your nutrition consultation today at the link in my bio. 🍋
15/05/2025

In network with Aetna, Anthem, Cigna, and Medicare! 🎉 Book your nutrition consultation today at the link in my bio. 🍋

📍Manitou InclineI had to dig deep and get in the zone for this one. I was kind of fixated on an arbitrary time (even tho...
13/05/2025

📍Manitou Incline
I had to dig deep and get in the zone for this one. I was kind of fixated on an arbitrary time (even though this was my first time doing it, I’m just way too competitive 🙃) but had to adjust... I took three short breaks to control my breathing. Colorado has been so humbling with asthma.

I also made a Manitou Incline playlist on Spotify as this activity required both headphones in and an extra extraordinary playlist with enough beats per minute.

I was all smiles at the top and on the way down. I felt endorphins again, honestly something that I have been missing with walking and hiking.

It almost took me the same time on the way down. I’m trying to be nice to my knees after almost 25 years of running. The stairs are really steep and if you’re tired or weak, you could easily fall. I witnessed several booking it down, which I thought was really impressive, but definitely not my vibe.

Enjoyed a tuna burger with truffle fries after. I thought this was really important before driving two hours home. My legs were spent and I wanted a break before having to use my calf for the gas pedal. 😂

I’ve been hiking all winter and still felt very undertrained for this as stairs are very different. I’d love to do the Empire State building climb one day! This is great training for 14ers too. I’d do it once a month if I lived closer.

Rhubarb Crumble: because desserts and imperfection deserve equal attention on my platform. Did you know rhubarb is a veg...
08/05/2025

Rhubarb Crumble: because desserts and imperfection deserve equal attention on my platform. Did you know rhubarb is a vegetable? 😆

I’m not sure where my fascination with rhubarb stemmed from…probably because it’s this enigma of a vegetable that I can never find at the store with it’s very short season that I must catch like a Pokémon.

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