You can embrace the holidays while prioritizing your health. First, though, let’s talk about what I mean by health. As an RD, people often think I’m referring to exercise, high-nutrient foods, and disease management/prevention when I talk about health. As much as I am referring to these things, I’m not just talking about physical health. […]

Looking for an easy side dish with some fall flavor? Look no further. This side dish is packed delicious fall spices, healthy starch, antioxidants, and fiber for a wholesome option that will round out any meal.  Fall Spiced Side Dish Ingredients: 2 Sweet Potatoes, halved and sliced into eighths 2 Bartlett Pears, quartered and sliced […]

You’ve probably heard about it by now. As the “ditch the diet” chatter continues, being healthy at every size (HAES) is getting some well-deserved attention too. A high-profile article in the Huffington Post in September 2018 shined a lot of light on this philosophy and started the wave of questions among my clients, which I […]

The heat is blazing, and our summer cravings are still in full swing. With the end of summer just around the corner, take the next few weeks to savor every last bit of heat and some of our favorite August summer treats. August Summer Treats Watermelon: One of my all time favorites. Despite being a […]

Our motivation to get active is too often about our weight or body image. As a society where 68.8% of our population is overweight or obese, this is probably thought of as a good thing. However, research shows that we actually spend less time exercising when weight loss and better health are our motivation. So […]

Enjoy these crispy kale chips as an easy veggie with any meal. Kale contains a wealth of nutrients including vitamin C, A and K – vitamins that contribute to skin, eye, bones, and blood health. Enjoy! You’ll Need: approx. 1 bunch kale leaves 1 tablespoon extra virgin olive oil 1-2 tablespoon grated parmesan cheese 1 […]

Looking to incorporate more plant-based foods into your diet?  Although a great idea, diets high in plant-based foods can sometimes lack enough protein. The average diet should include anywhere from 1.0-2.0 gm protein/kg body weight. Check out our 5 favorite plant-based protein sources for a nutritious diet high in protein, vitamins, and minerals. 1.) Chia […]

Busy holiday weekend? Check out this healthy and refreshing holiday-themed watermelon and blueberry salad. Using in-season ingredients, this side dish will lighten up any meal and is an easy go-to for any BBQ or family party.  Ingredients: 6 cups Baby Kale, washed 1/2 pint Blueberries, washed 2 cups Watermelon, seedless 2 ounces Goat or Feta […]

Looking for a more filling breakfast option? This is one of my favorites! A homestyle banana bread that keeps you satisfied while delicious enough to keep you craving it. This easy recipe can also be baked then frozen, so you can stock up without constant baking. You’ll Need: Directions: ​ For a wholesome combo, top […]

The Benefits of Whole Grains On average, less than 1% of Americans eat the daily recommended amount of whole grains. However, the 2010 Dietary Guidelines strongly recommend including at least half of our grains as whole grains each day, which is about 3 servings. Although carbohydrates often receive a bad reputation, incorporating whole grains into […]