Coronavirus Grocery List

With the spread of the Coronavirus, my family and I are stocking up on these shelf stable staples.

1. Rice (frozen or dried) - Frozen quinoa or brown rice from Trader Joe’s are great to keep on hand no matter what.

2. Canned or dried beans and legumes - Lentils, black beans, chick peas

3. Oats - Do you like yours warm as oatmeal or cold as overnight oats?

4. Nuts and nut butter - Nut butter is one of my favorite staples. Not only are nuts and nut butters delicious, they are a good source of protein and healthy fats, and are shelf stable. The single-serving nut and nut butter packets are great to keep on hand AND help with portion control.

5. Canned salmon or tuna - A delicious, nutritious, and budget friendly protein option.

6. Frozen veggies - Veggies that are already prepped for you that you simply microwave are essential for my household! I recommend keeping your favorites stocked. We really like frozen broccoli!

7. Pasta - Whether you prefer whole wheat or chick pea, pasta is another great staple to keep on hand.

Ordering your groceries online? Thrive Market is a great resource for specialty diet needs.

Get up to $20 in shopping credit when you purchase a Thrive Market Membership! (1 month, 3 month, and 1 year memberships available)

5 Tips and Tools for Running a Nutrition Private Practice

Congratulations, Dietitian Boss! Starting out, there’s SO many resources to check out it can be overwhelming!

Here’s a list of tips, platforms, and tools that have help me run my private practice smoothly.

1. Professional development & Entrepreneurship - Entrepreneurship can be all-consuming and overwhelming, I know. There's so much to learn, so much to implement, and so much to think about. Enter 👉🏻 the online RD Entrepreneur Symposium. At your convenience [from your couch 🙌🏻] learn from 16 experts all in one place showing you what you've been waiting for!! Register here

2. EHR that makes billing insurance simple! - If you’re going to be billing insurance, I highly recommend Simple Practice an all in one platform that includes scheduling, billing, charting.

3. Building and monetizing your Instagram - Interested in building and monetizing your Instagram? The After Instagram course is a must. Check it out here.

4. HIPAA compliant email - When working with clients, it’s important to use a HIPAA compliant email. I LOVE Hushmail (the Healthcare plan). For only $9.99/mo and a user friendly experience, you can’t go wrong!

5. Create beautiful handouts - Will you be creating handouts? Canva is an excellent option to make beautiful flyers, posters, handouts, and even graphics for social media. Canva has a free and premium version.

These are affiliate links to some of my favorite tools and websites that have been instrumental in my business. If you purchase a subscription through one of these links, I will receive a small commission.

10 Simple Ways to Lower Your Triglycerides Through Lifestyle

1.  Work with a Registered Dietitian to guide you with gradual and sustainable weight loss.

2. Enjoy the “Whole-y” grain! Choose whole grain bread, pasta, and rice instead of white bread, rice, and pasta. Limit foods and beverages that are high in sugar.

3. Emphasize unsweetened beverages – water, tea, seltzer, coffee (without cream and sugar), instead of regular soda, sweetened tea, and coffee.

4. Increase nut intake namely almonds, pecans, walnuts, cashews, pistachios.

5. Eat throughout the day - don’t go too long without eating.

6. Drink and eat fat-free (skim) or low-fat dairy products. Consider mixing skim with 1% if you prefer not drinking skim alone.

7. Engage in moderate-intense physical activity for 30 minutes per day on most days of the week or a total of 150 minutes per week – Lets find a routine that works for YOU!

8. Increase unsaturated fat intake (olive oil, nuts, avocados, vegetable oils, and fatty fish). Increase nut intake namely almonds, pecans, walnuts, cashews, pistachios.

9. Eat fatty fish twice per week (fatty fish includes: salmon, sardines, tuna and mackerel to name a few).

10. Choose mostly plant-based protein or lean meats (chicken without skin, fish, lean beef, pork, veal) instead of bacon, hot dogs, or sausage.

    For a more personalized nutrition and lifestyle plan, book an appointment here.  

Deliciously Sweet (And Healthy) After-dinner Treat!

What are your favorite after dinner sweet treats? Let me know in the comments.
Spoiler alert - planning healthy meals and snacks does NOT have to be time consuming or complicated! 

This simple combo takes less than 5 minutes to throw together AND checks the satisfaction box!

Here’s what to do:

1) Rinse a bowl of strawberries (stem on).
2) Drizzle agave on top of plain Greek yogurt.
3) Dip the strawberries into the Greek yogurt mixture and enjoy a flavorful and healthy after dinner treat!

Insanely Easy Friendsgiving Salad Recipe

TGIF! Got a simple Friendsgiving-inspired salad below. You're gonna love how delicious and simple it is 

dEATS:

1/2 bag @Traderjoes Baby Wild Arugula

1 bag  @Traderjoes candied pecans

1 container @Traderjoes Pomegranate seeds

1/2 package @Traderjoes creamy, fresh goat cheese

@Traderjoes Champagne Pear Vinaigrette dressing, to taste

Will you try this easy salad recipe for your Friendsgiving dinner?

Thanksgiving Food Shopping 101

WHO ELSE LOVES THE HOLIDAYS ??

I hear from so many people that give up on their health goals this time of year. When you've got a full calendar of holiday parties to attend for the next month, I can see how it's easy to just throw in the towel and wait until the new year to get back on track. You don't have to navigate the holiday season on your own. I wanna show you a few simple grocery shopping tricks to help you stay on track this year so that you've got a fully stocked fridge with healthy options.

I’m sharing this with you to show you I get it. I understand how the endless list of to dos increases this time of year and sticking to your health and lifestyle goals easily slips to the end of the list.

Here’s the grocery shopping approaches I share with my clients:
1️⃣Stick to a list to keep organized starting with your weekly list of recipes/meals/staples. Which ingredients do you need for your Thanksgiving meal?
2️⃣Ensure you have fruits, vegetables, whole grains, and protein options on your list and stocked in your kitchen.
3️⃣If you buy frozen vegetables, buy the brands that are just the vegetables with no added salt, preservatives, or sauces.
4️⃣For grains, check the ingredients and opt for a brand that has whole grain listed first
5️⃣Try canned tuna, salmon, or sardines for a convenient protein source
6️⃣Buy the plain version of yogurt and add your own fruit and flavor instead of the fruit on the bottom or flips

If you’re serious about sticking to your health and lifestyle goals through the holidays and into 2020, then we need to talk! Drop me a line below and let me know what you’d like to chat about this holiday season.

Healthy Drinks Besides Water

I was talking to a client recently. She’s a smart cookie and very dedicated to growing her career. Seriously she’s a hard worker and knows her stuff in the workplace. Only problem is she’s making one major mistake in her lifestyle that’s costing her. Sugar sweetened beverages can contribute to weight gain, provide little to no nutritional value, and are not filling. 

She drinks sweetened ice teas like a fish. Here’s the thing, staying hydrated is very important, but she couldn’t understand why the scale kept creeping up and she felt exhausted during the afternoon. 

Let’s face it. Water can get boring! She was just so sick of plain water. Can you relate?

Once we started working together, we switched her beverages up a bit without having too much sugar. More energized? You better believe it!

Remember. Healthy eating and living don’t need to be complicated.

Here’s an example of what she swapped out for her multiple sweetened iced teas:

-Seltzer 

-Seltzer upgraded - add mint, lemon, cucumber, or lime for flavor

-Unsweetened hot tea or iced tea 

-Added natural flavor to your water using a water bottle infuser and add fruit and spices

So tell me, do you have a strategy when it comes to staying hydrated?

Quick and Easy Vegetables - Salad Kits!

After a long day at the office, who wants to chop vegetables AND decide what to do with them? 

I was chatting with a client about how she finds herself pushing through the workday and getting home around 8 pm reaching for boxed mac and cheese simply because her energy battery is running at 2%. Can you relate? I can! She’s looking for new simple ideas to include more vegetables into her dinners because at 8 pm, the last task she wants to do is chop broccoli. 

For those of you looking to spice up your vegetable regimen, here’s a simple trick. Ready for it? Salad kits! Salad kits are becoming more popular and come in a variety of options from your basic caesar to Southwest chopped. All of the salad ingredients, including a dressing that pairs well, are included in the package and your only task is to combine the ingredients and add your desired amount of dressing. Super easy, right?! If you use salad kits for the work week, I recommend keeping the salad dressing separate and dress the salad just before eating to keep all the ingredients fresh and crisp. 

What are your go-to ways to eat enough vegetables when you don’t have anything prepped?

How to Build a Filling Salad

How often do you eat salad for lunch?

When you’re trying to stay healthy and on track with your lifestyle goals, salad seems like an obvious choice. It’s a go-to lunch staple for most of my clients, but when we first start working together most women tell me that they don’t really feel satisfied with their lunch salad. It gets boring and leaves them hungry only an hour or two later.

Here’s the problem, if all you’re having is some salad greens and veggies, that’s not enough to fill you up!
If a salad is your main meal, you’ll need to include protein, grains, and some healthy fat to keep you feeling full and focused for much longer.

I personally love to add all the fixings to my salad - gimme all the premium toppings 👉 parm crisps, warm quinoa, roasted veggies.

Here are some ideas:
✅For crunch and flavor - Try dried chick peas or edamame, kale, or parmesan crisps
✅I prefer canned olives, roasted red peppers, and artichokes. Drain them and simply add them to your salad. No prep needed other than draining
✅Roast vegetables on a Sunday (carrots, parsnips, beets, sweet potato, butternut squash are delicious roasted)
Crunchy vegetables like raw carrots, celery, cucumbers, are satisfying, filling, and packed with fiber
✅For grains, opt for whole grains. Consider farro, quinoa, barley, or brown rice
✅For healthy fat, add some avocado, walnuts, or olive oil
✅A salad with just vegetables doesn’t keep us full. We need to add protein, too! Try chicken, fish (smoked salmon, canned tuna and salmon are all super convenient ) or beans, tofu, tempeh, cottage cheese, hummus, or seitan for vegetarian salads

Question for you Ladies! Are your salads silly or smart⁉️

Healthy Office Breakfast to Supercharge Your Day

Croissant and coffee or egg sandwich with grapes and coffee. Which would you choose?

I was talking with a new client who has a croissant and coffee for breakfast at the office and afterwards she feels tired and struggles to focus. Her croissant and coffee make her feel sluggish because this breakfast lacks protein, fiber, and fat. If you want to make it through your mornings feeling energized and productive, the best way to do that is by including protein, fat, and fiber in your breakfast. This will ensure you feel full and give you enough energy to power through your morning. Don’t worry, meals and snacks during the workweek don’t need to be fancy or complicated in order to taste delicious and be satisfying.

Here’s how I helped my client make her breakfast more satisfying - We added ‪@traderjoes frozen egg frittatas paired with a whole-grain English muffin and grapes which takes her about 5 minutes total to prep. She’s never felt more focused in the morning!

What’s your favorite carb and protein/fat breakfast combo that keeps you energized? Mine is definitely whole grain toast with mashed avocado, tomato slices, and lox. Let me know.