Habit-based nutrition

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SPOTLIGHT: Toast

SPOTLIGHT: Toast

 Toast 4 Ways      I love toast. I love it with my eggs, I love a toasted sandwich, and I really love coming up with different variations of toast!   These days, I’m always rushing. This is the state of things at this point […]

Product Review: Dark Chocolate Hummus

Product Review: Dark Chocolate Hummus

Oh, boy. Do I have a treat for you! It involves chocolate. Do I have your attention?     Dark. Chocolate. Hummus.   I was skeptical, y’all. Nothing about chick peas says “dessert” to me. When I saw this in the deli, I passed on […]

TUESDAY TIP: Half Your Grain, Double Your Veggie

TUESDAY TIP: Half Your Grain, Double Your Veggie


TUESDAY TIP: Half Your Grain, Double Your Veggie

I get asked a lot if you have to count calories to lose weight. While a food log/journal provides great insight into your nutrition habits, there are plenty of ways to manage your weight without counting and logging!

 

One of my favorite tips I like to share with clients is to cut your grain amount in half and double your vegetable portion. This is a simple trick that can save some calories and mental energy!

 

It also can be applied anywhere.
•At home, drop a slice of bread and have an open faced sandwich with a big side salad.
•Out to eat, split your pasta with a family member and ask the waiter to double the veggie portion.
•If a recipe calls for a 2 Oz serving of spaghetti, cut it down to 1 Oz and have 1 Oz of zucchini ‘noodles’.

 

In my picture I traded a full cup of rice for 1/2 cup rice and traded 1 cup of veggies for 2 cups of veggies! A simple swap that made a 70 calorie difference and when practiced regularly, can become habit!

 

MEAL PREP: Grab & Go Greek Yogurt Jars

MEAL PREP: Grab & Go Greek Yogurt Jars

Made a quick video this week showing how I make my super simple grab & go Greek yogurt jars! I’ll be making them again this week because they just make life so easy!     Who is guilty of having healthy options in the fridge […]

Product Review: Lean Habits by Georgie Fear, RD, CSSD

Product Review: Lean Habits by Georgie Fear, RD, CSSD

If you’ve been following my journey for any amount of time, you know that I used flexible dieting (macro counting, IIFYM, whatever you please) to change my relationship with food and lose 65 pounds of pregnancy weight after giving birth to my first child.   […]

Spotlight: Cereal

Spotlight: Cereal


Any cereal lovers around? I go for real food at breakfast most of the time, but I always keep a good box of cereal for those “in a pinch” days (like today!)

Often times cereal is marketed as “healthy” when really it’s full of added sugar and refined carbohydrates. Even more disappointing, cereal’s target audience is almost entirely children.

 

3️⃣ things to pay attention to on your cereal’s nutrition facts label:

1️⃣ the first ingredient - make half of your grains whole, cereal included! Look for “whole wheat” or “whole grain” as the first ingredient
2️⃣dietary fiber - a good rule of thumb is 3g of fiber or more per serving
3️⃣sugars - this is the killer in most cereals - even those that claim to be healthy! I aim for 5g of sugar per serving or less!••

✅Bran flakes tick all of the boxes and you can easily customize them to your liking: For more protein, have with low-fat milk or top your Greek yogurt with them. For a little natural sweetness, add your favorite fruit, like banana.🍌 For flavor, sprinkle a little cinnamon on top! For an added crunch, add some walnuts or chopped almond!

 

WHAT I’M LOVING: USDA’s FOOD-A-PEDIA

WHAT I’M LOVING: USDA’s FOOD-A-PEDIA

Check out my video on my favorite USDA resource that allows you to compare two different foods quickly to better educate you about food labels and the nutrient content of those foods! Were you surprised how many calories orange juice contains? Would you choose an […]

Lentil and Black Eyed Pea Shepherds Pie

Lentil and Black Eyed Pea Shepherds Pie

So I got an Instant Pot for Christmas and I won’t lie – I was pretty intimidated. I let it sit on the counter and I made a point to not look in its direction any time I was in the kitchen. This went on […]

WHAT I’M LOVING: Winter Salads

WHAT I’M LOVING: Winter Salads


In the New Year I'll be implementing a new segment to my Blog where I review and share different products, books, foods/drinks, apps, etc. that are popular or useful within a wellness setting! I am thrilled to do my first book review and share that for the New Year because I know this book will change your LIFE!

 

But for now, I'm sharing something that I am LOVING right now: Winter salads. 

 

 

 

There's something about a winter salad that just hits the spot - especially after the holidays and all of the heavy food that was consumed.

 

Today I started with cooking 3 ounces of thinly-sliced, seasoned chicken breast in a saute pan with olive oil. For my salad, I made a bed of spinach and topped it with dried cherries, thin apple slices, pomegranate, goat cheese, and toasted walnuts.

 

In my mind, apples are always in season. They're just so easy and so good. Fresh cherries are definitely NOT a winter food, which is why I'm oh-so thankful for dried ones! I just love pomegranates. They're full of vitamin C, potassium, and I take full advantage of them being in season during January when my beloved berries aren't exactly thriving. The goat cheese creates a creamy goodness in the salad and toasted walnuts add a warm, crunchy element.

 

 

For the dressing I quickly whisked together:

  • 1 tbsp apple cider vinegar
  • 1/2 tbsp light agave
  • 1/2 tsp olive oil
  • a few cranks of cracked pepper

Agave is not a sweetener I use often, as it contains high amounts of fructose, but I like to use it every once in a while to switch up using honey or maple syrup in my dressings!

 

 

 

I love this link from SNAPED with a list of seasonal produce:

https://snaped.fns.usda.gov/seasonal-produce-guide

 

 

This salad was exactly what I needed after all of the greasy, high-calorie holiday foods!

 

What do you like to put in your winter salad?

 

 

RECIPE: GREEK SALAD MEAL PREP

RECIPE: GREEK SALAD MEAL PREP

I give this Greek salad meal prep a 10/10. Seriously. There was NOTHING I would change!   This combination of flavors is so amazing and I LOVED the creamy tzatziki sauce. The warmed whole wheat pita was definitely the cherry on top and this meal […]