Nutrition With Dana

04/04/2020

Hey y’all! Ok so I know with more people spending time at home this means more grocery shopping. If you’ve never used Ibotta, now is the time to try! They give you money back on items you purchase anyway! I actually just redeemed 20$ to my bank account from my purchases.

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11/02/2020

Trying to watch your weight but craving pasta?

👇🏻👇🏻👇🏻
Broccoli chicken Alfredo
1-2 cans chicken ($1-3)
Alfredo sauce (1.50$)
Frozen Broccoli florets ($1)
Crescent rolls-optional- ($82)
Seasonings:
Italian , salt, pepper 

Feeds 2-3 people for less than $7!!!
( & without blowing your diet!)

[Double ingredients to serve more —
Prices based off Walmart grocery pickup]

Instructions:
Heat stove top to medium-high heat.
Drain chicken from can.
Cook till browned.
Meanwhile, cook broccoli in microwave for about 3 minutes. Drain Well. Mix with chicken , sprinkle with seasonings, & finish cooking for about 5 more minutes on stovetop. Heat alfredo In microwave for about 45 seconds. Add to mixture. Once warm, should be ready! 😊
Add 1-2 crescent rolls per person.

This is my new favorite!! I made it with crescent rolls for dinner the other night and cooked it again for my lunches this week! 🥦

Random fact: I’m not much of a pasta girl. I don’t think I’ve ever ordered it a restaurant. Not that I won’t or don’t eat it, it’s just way too overfilling and all. So for me, this a great alternative!!

Enjoy 😃

05/02/2020

Hamburger bowl 😋

I’ve seen a lot of recipes going around so I finally decided to try it out for myself... I was skeptical at first but it turned out to be delicious!!

Ingredients:
Quinoa, hamburger meat, grape tomatoes, onion, lettuce, pickles, shredded cheese, & topped with thousand island dressing.

I started with the quinoa on bottom and just added the rest of the ingredients on top & added a little pepper.

Has anyone tried this before? Thoughts? Ideas to make it better? (Besides the obvious, “just eat a real burger”) 😅😂

04/02/2020

Let’s talk smoothies:

I LOVE smoothies! It’s a great breakfast/snack idea & a great way to get in lots of good nutrients!

Today’s mix:
- 1/4 C Blueberries
- 1/4 C mixed fruit
- Avocado slice
- Strawberry Kefir
- Water
- 1 Serving Collagen powder

Honestly, I’m so used to making
smoothies that I just throw stuff in the blender (no measuring) & mix till I like it.

This smoothie gives me a nice, refreshing start to the morning.
- The kefir is similar to yogurt & provides probiotics.
- Collagen is just something I like to add to mine. (By no means am I saying you have to go buy this lol) BUT it does provide protein to the smoothie and is a good supplement for the joints & hair/skin.

04/02/2020

Tonight’s simple dinner 😋

Pork chops, green beans, and broccoli cheddar rice

Prep-time: ✖️
Cook-time: 10-15 minutes.

Ingredients: slat, pepper, all-purpose greek seasoning, balsamic vinaigrette, olive oil

Directions: use a medium sized pan and place on stovetop on medium heat. Next, place ~ 1/2 tbsp olive oil in pan & place pork chops evenly. While cooking, drizzle with balsamic vinaigrette, all purpose greek seasoning, salt, & pepper. Cook until done or until internal temperature reaches 145 degrees.
(Note: I used thin-sliced pork chops as my personal preference and they cook faster. Thin-sliced turkey breast or chicken could also be a good choice.)

While pork chops are cooking, cook green beans on medium heat until warm. Cook rice as directed for 90 seconds in microwave.

Finally, enjoy! 🙂

This was a super easy & cheap dinner thrown together. Eating “healthy” or on a budget doesn’t have to be “boring” or “fancy”.

- Thin-sliced pork chops: Winn-dixie BOGO deal. (Highly recommend stocking up!! I purchased about 8 servings of pork chops for $8)
- Canned green beans ~50 cents
- Broccoli Cheddar Rice - Walmart $1.84

02/02/2020

Who’s ready for Sunday Brunch?!

Avocado Toast 😋

This would be even more delicious paired with a cup of fresh fruit, V8 juice, &/or a mimosa 😉

Featuring:
- Toasted slice of Whole wheat bread with avocado spread across & topped with a fried egg!
- Seasoned with bagel seasoning & paprika.
- If you haven’t jumped on the bagel season bandwagon... salt, pepper, & paprika would still make it just as good.. almost 😜)

Good source of healthy carbs, fats, and & protein to get your day going! 😋🥑

P.S. Don’t judge the looks... this was actually my first time ever cooking a fried egg.. 🙈

30/01/2020

Dinner Recipe😋

Baked Chicken, Asparagus, & Frozen Veggie Medley

(I promise it was way better than it sounds!!)

- Pre-heat oven to 375

Baked chicken:
- Spray with olive oil
- Sprinkle with panko bread crumbs (I used Italian flavor)
- Add bagel seasoning and pepper
- Cook on 375 for about 35-40 minutes or until chicken is cooked to 165.

Asparagus:
- spray pan with olive oil & spread asparagus evenly.
- Spray asparagus with olive oil
- Sprinkle with desired seasonings. (I used salt, pepper, paprika, minced garlic, & bagel seasoning)
- Cook in oven with chicken for about 10 minutes or until desired crispiness is reached.
- Tip: If asparagus isn’t your cup of tea or if you like your vegetables with a crispier taste, try buying the thin asparagus spears.

I added diced onion and green bell pepper slices for added flavor to both of these.

I’m not necessarily “promoting” the bagel seasoning.. it’s just THAT good. I’ve literally been putting It on everything. (You can find it at Aldi’s for about $1.90)

I had this frozen bag of vegetables in the freezer so I added it to the meal as a quick addition.

This was a quick and “effortless” meal. Prep: maybe 10 minutes
Cook time: 35-40 minutes

To make it more fulfilling, I might recommend adding quinoa, brown rice, or another vegetable.

21/01/2020

As promised... yesterday’s grocery haul & meal prep!

This time, I focused on prepping snacks and breakfast since most of my planned dinners are super quick to make.

Breakfast: egg casserole

Snacks: grapes, celery & peanut butter, celery with light cream cheese & bagel seasoning.

Dinner: bagel seasoned chicken tender salad

And check out all this food for $100!! This covers all my meals/snacks/drinks for the week!! This is why I LOVE shopping at Aldi’s!! If I would have gone to Walmart or Publix this would have easily been way more!

20/01/2020

Meal prep Sunday has been a success! ✔️✔️

I plan on updating and getting the page set up as I go. In the process, feel free to “like” the page so you can get all the updates!

& share👉🏻

Soooo - - - Stay tuned🗣

Tomorrow (Monday)....
I plan on sharing today’s meal prep w/ snacks & tonight’s dinner!
(Hint: checkout my story!)

20/01/2020

Hey y’all & welcome to my new nutrition page!

I am a new dietitian & this is something I’ve talked about making for YEARS but I have never gotten the courage to actually do it.

So, if you saw my post on my personal FB page a few weeks ago... here it is! 🤗
(Yes, I got real creative with the page name..😉)

This will be a place to help hold myself accountable & {hopefully🤞🏼} help others in the process!

I plan on posting:
- recipes
- meal plans
- grocery finds
- nutrition tips
- general motivation
& anything else health/nutrition/wellness wise that is requested!

Only thing I ask is to please be patient & kind along the way! 😊

I hope you all enjoy and hopefully gain something positive from my page!

- ❤️ Dana

20/01/2020