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Registered Dietitian, Nutrition Communications Consultant and Specialist in Health, Wellness and Sports Nutrition

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Month: January 2021

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5 Superfoods for a New and Improved You!

January 17, 2021

You know eating fruits, vegetables, and whole grains is great for your health, you hear it everywhere, but do you know exactly why? Not only are these foods full of vitamins and minerals, but there are so many hidden properties in these yummy superfoods that keep your body strong and feeling great! Just like you… Read More 5 Superfoods for a New and Improved You!

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5 Foods to Add to Your 2021 Diet

January 10, 2021

Well, 2021 is finally here and I’m fairly certain you are ready for a fresh start on all fronts! This year more than ever, people are searching for ways to lose the quarantine and holiday weight, feel great, get back in shape and figure out how to keep it going past January. Unfortunately, most people… Read More 5 Foods to Add to Your 2021 Diet

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5 Ways to Get Back in the Groove

January 3, 2021

The holidays have come and gone, but for many people, the pounds are still here. We sipped, we snacked, we sat, and we loved every second of it, but January is now here! The New Year is a great time to get rid of the scrumptious treats and holiday habits that have lived in your… Read More 5 Ways to Get Back in the Groove

Recent Posts

  • 5 Superfoods for a New and Improved You!
  • 5 Foods to Add to Your 2021 Diet
  • 5 Ways to Get Back in the Groove

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    It’s National Popcorn Day 🍿! How exciting is It’s National Popcorn Day 🍿! How exciting is that? I know, we think of popcorn and we think of the buttery, salty mess we get at the movie theater but the truth is, real, freshly popped popcorn is a healthy and filling snack.
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When you pop popcorn at home, you can control the ingredients. Popcorn is a whole grain that is filled with fiber, magnesium and vitamin B-6. Plain popcorn might sound boring but you can amp up the flavors at home. Try these sweet and savory combinations:
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🍫 Sweet: Plain popped popcorn, dark chocolate chips, dried cranberries and toasted pumpkin seeds all sprinkled with a little cinnamon.
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🌿 Savory: Plain popped popcorn, nutritional yeast (hello vitamin B-12 and cheesy flavor), chopped fresh herbs (try parsley, thyme, dill or rosemary) and sea salt.
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What are your favorite popcorn toppings?
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#rd #nationalpopcornday #healthysnacks #crunchysnacks #healthyhabits
    We have all heard of superfoods and wonder what ma We have all heard of superfoods and wonder what makes them so super, but the truth is, many foods can be considered superfoods. Think of superfoods as little nutritional powerhouses. You are getting the most bang for your buck, calorie for calorie. 
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In today’s blog post, I am talking about 5 superfoods you need for a new and improved you in 2021. 
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Click on the link in bio to check it out!
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#rd #eatright #superfood #nutrientrich #nutritionpowerhouse #newyear #newyearnewyou #healthyhabits
    Bet you didn’t know starting a blazing fire is j Bet you didn’t know starting a blazing fire is just like kick starting and maintaining your metabolism? Think about it, to start a fire you need a good amount of wood to get it going. After that, if you want to keep that fire going you keep adding small amounts of wood. You wouldn’t let that fire completely burn out so you have to restart it all the time right?
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Same goes for your metabolism! When you wake up in the morning, start your day with a balanced meal (protein, fat and high-fiber carbohydrate). Then to keep your energy up and your metabolism going, continue to fuel your body throughout the day. Don’t wait until you are starving, that means your fire has gone out and you are starting from square one.
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Looking to learn more about sports nutrition? Checkout out The Sports Nutrition Playbook! Link in bio!
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#rd #sportsrd #sportsnutrition #fuel #TheSportsNutritionPlaybook
    Looking for some quick meal prep ideas? I joined @ Looking for some quick meal prep ideas? I joined @brookekatztv and @cbsdfw to help make meal prep easy! Remember, meal prep does not mean you have to spend all weekend in the kitchen. Some quick cooking tips and tricks can make for a healthy, quick weeknight meal!

Protein is key in the morning and egg muffin cups are one of my favorites! The recipe is simple:
🥚8 eggs
🍅Veggies of choice
🥩Protein of choice
🧀Cheese if you like it
🧂Pinch of salt and pepper
🥣Whisk and pour into greased muffin tin
✅Cook at 350 degrees for 20-22 minutes
✅Store in an airtight container for up to 5 days

Needing a quick, balanced snack for you and your family? Peanut Butter Energy Bites are my fav! And the best part? No cooking required!
🥜1/2 cup peanut butter
🍯1/4 cup honey
Stir, then add:
🍚1 cup oats
🍫1/2 cup chocolate protein powder
✅Feel freed to add in nuts, seeds, dried fruit, coconut and more!
✅Stir, roll into 20 small bite-size balls and refrigerate
*Store in an airtight container

And for dinner, batch-cooking protein can make weeknights easy! A quick batch of lean ground beef can make three tasty recipes:
✅Stir fry with beef, veggies, rice and soy sauce
✅Pasta with beef, chunky tomato sauce and zucchini
✅Whole wheat tacos with beef, black beans, corn and Spanish rice

Checkout the link in my bio for the recipes and tips!

#rd #newyearsresolutions #happynewyear #mealprep #healthymeals #mealtips #healthymeals #quickweeknighmeals #familymeals #healthychoices
    On New Year’s we talked about how you can make s On New Year’s we talked about how you can make significant lifestyle changes by making small adjustments or additions to your day, rather than the usual thought that change has to mean deprivation and going crazy at the gym. Today’s blog post is showcasing 5 foods you can add to your diet in 2021 to improve your overall health in a sustainable way.
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Click on the link in bio to check it out!
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#rd #happynewyear #newyearsresolutions #newyearnewyou #goals #nutrientrich #foodstoadd
    We are in the dead of winter here in January and s We are in the dead of winter here in January and sometimes that can really put a damper on our moods. Did you know there are actually foods that we can eat that can boost our demeanor and put us in a better mood? Whether it be certain nutrients or gut-health support these foods really know how to brighten our days:

🐟 Salmon
🍫 Dark Chocolate
🎃 Pumpkin Seeds
🥣 Oats
🍓 Berries
☕ Hot Tea
🌱 Legumes
🌰 Nuts
🍌 Bananas
🌱 Fermented Foods

Which is your favorite mood boosting food?

#rd #eatright #nutrientrich #goodmood #goodfood #foodsthatmakeyoufeelgood
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