Simple and short..because it really is that simple. The healthiest diet is the diet that is full of whole foods and that allows you to eat a balance of all the different foods. 🍏🍓🥚🧀🥞🥗🥙🍗🥦🥦🥑🍕🍚🧁🍷!
Healthy eating is simple and delicious! Don’t believe me? Let’s work together! Link in bio to learn more about my services and the nutrition packages I offer! .
This 3 ingredient dinner was assembled in 5 minutes and ready in 15. It’s packed with lean protein, lycopene, omega-3 fatty acids, which are linked to heart and brain health, and vitamin D, which is important for nutrient absorption and immunity!
Salmon in Salsa Verde
1, 4 oz salmon filet
1/4 cup salsa verde
1 cup cherry tomatoes, halved and drizzled with olive oil and seasoned with salt and pepper
1. Preheat oven to 400 F. Prepare one 12x12 parchment paper square.
2. Cut tomatoes in half, spray with olive oil and season with salt and pepper.
3. Place the salmon filet in the parchment paper, season with salt and pepper, add the salsa verde and top with tomatoes.
4. Fold the edges of the parchment paper over the fish and veggies and tightly crimp the edges to seal tightly.
5. Place the sealed package on a sheet pan and bake for 12-15 minutes.
Taking a mini vacation this weekend! We are headed to “the city” for dinner and drinks and then staying overnight. I love vacations but your tropical vacation in a glass....your typical frozen piña colada...can rack up to 650 calories! .
You don’t need to swear off piña coldas...just make them using whole healthy foods! Most piña coladas call for cream of coconut or a piña colada mixer. Both are usually filled with sugar, high fructose corn syrups and a long list of additives that even I don’t know what they are: sorbitan monosteaete, propylene glycol...seriously. .
This healthier version of a piña colados clocks in at 150 calories...500 calories less! Plus it’s super refreshing and delicious! I used coconut water but feel free to use your favorite coconut milk! I also skipped the pineapple juice and used fresh pineapple spears...so guess what?! Each drink has 2 grams of fiber!! .
The Whole Foods Piña Colada
1 cup coconut water
2 pineapple spears
2 oz rum
Mint, pineapple and lime for garnish
1. Place coconut water and pineapple spears in blender and blend until smooth.
2. Divide pineapple coconut juice into two glassses and add 1oz rum to each . Mix well, add mint and a squirt of lime juice.
Not trying to sound the alarm on carrageenan, this is my personal desicion. Click the link in my bio to read why I decided to eliminate this additive from my diet. I’ve also included a link to a shopping guide to avoid foods with carrageenan.
Do you shop carrageenan free? Why or why not?!? Comment below👇🏽!!
How to Manage Diabetes through Diet
Weight loss can greatly improve blood sugar management. In addition to daily exercise, choosing healthy foods is very important.
1. Aim to have non-starchy veggies at each meal
2. Balance meals with protein from either eggs, low fat dairy and lean meats like seafood and poultry, and plant based protein (nuts, seeds, tofu)
3. Minimize refined grains and choose high fiber, whole grains (oats, brown rice, barley, farro, whole wheat)
4. Limit sugar intake, and avoid all sugary/calorie containing beverages (juices, smoothies, alcohol)
Build your plate at @amdiabetesassn
#diabetesmanagement #hearthealthy #platemethod #eatyourveggies #bloodsugarbalance #nutritioncoach #nutrition #rd #registereddietitian #dietitian #registereddietitiannutritionist #healthcoach #food #health #stayhealthy #healthylifestyle #healthyliving #healthandwellness #healthyeating #realnutrition #eatrealfood #houstondietitian #houstonnutritionist #balancedmeals #diabetes
Mangos are delicious super-fruits! 🥭💫
You can get them dried, frozen, pre cut or if they are in season, like these honey mangos, get them fresh!
These orange and yellow fruits are bursting with nutrition! A cup of fresh mango cubes contains 65% vitamin C, 20% Folate, 35% vitamin A, 3 grams fiber, and all for 100 calories!
Mangos can treat constipation because of its fiber content and bc they contain sorbitol, a sweetener with mild laxative effects.
Eating colorful fruits especially mangos may help protect against breast cancer.
So pick up some mangos!
A ripe mango will have some slight give to them when squeezed gently. Ripe mangos will also give off a fruity aroma when you sniff them at stems.
These little yellow mangos are called many different names: Honey, Champagne, Ataulfo. And they’re sweeter and not as stringy/fibrous compared to some larger mangos.
#mango #superfruit #fiber #constipation #antioxidants #anticancer #nutritioncoach #nutrition #rd #registereddietitian #dietitian #registereddietitiannutritionist #healthcoach #food #health #stayhealthy #healthylifestyle #healthyliving #healthandwellness #healthyeating #realnutrition #functionalnutrition #functionalmedicine #integrativenutrition #eatrealfood #plantpower #eatmorefruit #houstondietitian #houstonnutritionist @mangoboard
Happy weekend! I’ll be soaking up my time with my little loves and working in the garden if the rain 🌧 can stay away. ⠀
I know a lot of y’all follow along in my stories for garden updates so I wanted to share a bit about my attempts growing cabbages. The first year I attempted them, I was so over zealous, bought a 6 pack of starter plants from a big box store, ignored the instructions, planted them too close, and then was frustrated when none of them grew well. Fast forward a few years and a few more attempts. I’ve since had my gardening book that I consult for most of my gardening needs (what to plant, when to plant, how to plant) as well as a local nursery that through classes and knowledgeable employees I’ve learned what really grows well in my area and space. So this year I carefully planned where to put them, what to plant next to them to ensure adequate space as well as choosing plants that compliment the growth instead of competing with it. I babied them in the few hours that it got below freezing temps this winter. And the end result was 4 beautiful heads of cabbage.⠀
I realize this seems like a lot of work for something that’s really not that expensive in the grocery store. But there’s so much more to gardening than the end product. It’s the process of learning what works and what doesn’t, being able to adapt and respond to things you have no control of (like weather), and accepting that sometimes that even though you did everything right sometimes it just doesn’t work.⠀
I’ve talked about this before but for me there is such a parallel with gardening to health and life. It can be so confusing to navigate yourself, and even with the right resources things still may not work out just the way you want it to. And that’s ok. Life’s too short to focus on the things you can’t do (or grow). Instead focus on the positives and your accomplishments. ⠀
See picture for just a couple of my accomplishments - my sweet boy and one of the cabbages 🥰 And if you feel inclined I’d love for you to share a recent accomplishment
This lil pizza changed my life 🙌🏾 Let me tell you about a "healthiER cheat"....
A few weeks ago, a client casually asked if I had tried California Pizza Kitchen's frozen pizza.
I pretty much told her I don't DO frozen pizza or thin crust like that 🧐
Well, I was at the store and decided to try out this BBQ Chicken flavor... my life has not been the same.
What's even better are the nutrition facts 😍
One serving (1/3 of the pizza) is only 290 calories!
Hungrier than that? Half the pizza is 440 calories.
Still feeling yourself? The whole things is 880 calories 😎
Just for reference, that's equal to TWO large slices of pepperoni pizza from Dominos, Papa John's, or Pizza Hut. Two slices also equals at least 1600mg of sodium.
When I order out, I normally need to eat four slices of pizza to feel satisfied 😄 That's 1600 calories and 3200mg of sodium 😮😮😮
A lot of times, having a "cheat" is about enjoying something without feeling deprived.
So to know I can potentially eat a whole pizza for half the calories does it for me 😋 (the pizza is about the size of a large plate).
And the sodium is 1940mg. Still not HEALTHY, but it's a healthiER choice.
Have you ever tried any of their frozen pizzas?
Trying to help y'all make healthier life decisions this weekend!
#foodpost #eattolive #eatclean #cleaneats #eatright #eatfresh #healthymeal #healthymeals #instafit #fit #fitlife #fitnesslife #fitness #fitfam #fitnessjourney #houstondietitian #houstonnutritionist #fitnessmotivation #weightlosstips #fitfamtexas #healthyfood #healthyfoods #groceryshopping #houstonmealprep #friyay #cheatmeal #fridayvibes #itstheweekend
Some food for thought! The other day in my stories, I posted an article by the New York Times about how eating affects how we feel. An out of whack gut biome and deficiencies in some vitamins and minerals have been linked to depression and some studies have found that a healthy dietary pattern could mean lower levels of depression or better mental health. Future research is needed but fresh, nutritious and high fiber foods can be a potent therapy and it makes sense since it has recently become evident that there is a direct communication to the brain from the gut. Our gut biome influences our wellbeing, how we feel, our moods and emotions! NOTE: a healthy diet is only one part of the treatment. Just like you cannot out exercise a bad diet, you cannot eat your way out of feeling depressed and anxious. .
This Cherry Chocolate Smoothie is chocolatey, delicious and packed with brain boosting antioxidants, antiinflamatory phytonutrients and nutrient dense foods that are high in fiber, which promote helpful/healthy bacteria in your belly!
Cherry Chocolate Smoothie
-1 cup cauliflower rice or 2 cups spinach
-1/2 cup frozen cherries
-1/2 tsp cinnamon
-1-2 scoops chocolate protein powder -1.5 cups Almond milk
1. Place all ingredients in a blender and blend until smooth.
Your brain is the most energy consuming organ! Are you providing your brain with high quality energy from fresh and nutrient dense foods?!
On one of the last chilly days in south Texas, I thought I’d warm myself up with this yummy Shrimp Tortilla Soup! This recipe will be featured in our Spring Jumpstart program. Sign up today! The program runs for 1-2 weeks starting April 22nd as well as April 29th. Contact us today to learn more about how to get a Jumpstart into swim suit season! Info@adviceforeating.com #springjumpstart #cleaneating #healthyeating
After a few days of eating out with @saveforsuccess
, it hit me.
Damn, I’ve come so far in my intuitive eating journey.
Intuitive eating has taught me to listen to my body, trust my intuition, my cravings, my hunger, my fullness, and my gut feelings.
Intuitive eating just works.
No matter how old you are or where you are in your life ♥️ It allows you to try new restaurants, go out with friends, go on fun dates, enjoy conversations more, be more present, AND feel more satisfied with meals and IN YOUR LIFE.
Intuitive eating is a journey. I’m not perfect at it nor do I nail it 100% of the time but what I do know is this: the more I eat intuitively, the more I respect my body, my physical sensations, and my needs.
I fall in love with different foods, flavors, experiences, and simply feeling free in my life.
I know intuitive eating isn’t easy.
It’s not easy to detach from societal BS you’ve been sold your whole life, to go against what people consider is normal healthy eating, or to break free from diet mentality by challenging your thoughts day after day.
Intuitive eating is not always donuts or burgers or French fries ...but it IS finding joy in listening to your body and nourishing it without guilt! It’s learning what foods you ACTUALLY enjoy and which foods work for you on different days.
It’s a journey. It’s sharing with other people. It’s discovering.
It’s living life as it’s meant to be lived without constantly feeling guilt, confusion, or shame for what you ate.
It’s CHANGED my life and I wouldn’t continue to stand by it and share it with you all if I didn’t think it could significantly impact your life too !
Message me if you’re interested in changing your relationship with food !
This is the change you’ve been looking for! This is where to start .
#intuitiveeating #intuitiveeatingjourney #dietitianapproved #houstondietitian #bestdonuts #riveroakshouston #intuitiveliving #houstonyogateacher #nutritioniskey
🔑 #dietitianeats #nourishyoursoul #ilovedonuts
🍩 #houstonbrunch #houstonsundays #sundaydonuts #todayistheday
❤️ #changeyourlifetoday #changeyoureatinghabits
If your refrigerator looks a little bare today, similar to this picture👆🏻, then don’t forget to hit the grocery store today. Do you dread Sunday shopping? Then try one of the various grocery delivery services or curbside options. Whichever way you decide to shop, first check your calendar. Figure out how many nights you will be home for dinner and meal plan accordingly, so you do not over buy and waste food. Plan the same way for lunch. Second, focus on vegetables and fruits. If you start your meal planning around produce then you are sure to eat your 🌈 of nutrients. #mealprep #emptyfridge #eatyourveggies
7 Tips to Spring Clean Your Eating Habits...
One of the best parts of spring is the abundance of produce that are in-season 🍉🥦🍏🥕🍇🥝
That means these fruits and vegetables are picked at their peak, their nutrient content is at its highest, and they taste the best! 😋
The price also drops, so they are easy to buy in bulk. It is recommended to eat at least five servings of fruit and vegetables a day to help decrease disease, improve energy, and keep your hair and skin healthy.
Some popular in-season choices are asparagus, broccoli, collard greens, fresh garlic, spinach, and strawberries. 🍓🍓
#foodpost #eattolive #eatclean #cleaneats #eatright #eatfresh #healthymeal #healthymeals #instafit #fit #fitlife #fitnesslife #fitness #fitfam #fitnessjourney #goals #houstondietitian #houstonnutritionist #getfit #fitnessmotivation #getlean #weightlosstips #fitfamtexas #wellness #healthyfood #healthyfoods #mealprep #houstonmealprep