Second only to weight loss, sports nutrition seems to be an area of the nutrition world particularly susceptible to misinformation and trendy (but potentially harmful) products. While this post isn’t intended for professional athletes, I hope it breaks down the basics and provides a framework for optimizing your performance.
Read MoreFrom a young age, there was no doubt in my mind that I wanted to be a Mom. I have always loved children and cherish the strong relationship I have with my own mother. Seven months into motherhood, this has been by far the most challenging, yet rewarding job of my life. When I reflect back on how I envisioned motherhood to be, I wish I could tell myself some things I’ve since learned.
Read MoreWhen I said I had returned from maternity leave several months ago, little did I know a pandemic was going to hit and extend my leave another 3 months. While I will always treasure the extra time with my little guy, I’m thrilled to be back.
Given our current situation, I want to provide content that helps to streamline (and maybe even ignite some excitement around) at home meal prep. With a baby at home and safety top of mind, I’d like to think I’ve created a system to minimize trips to the grocery store. I’m hoping some of my tips below help you to do the same.
Read MoreIt’s hard to believe that I wrote my last post almost 4 months ago- so much has changed since then. The end of 2019 brought the greatest gift, my son David. Only 3 short months later, our world is in the midst of an incredibly trying and uncertain time. As a new Mom with a husband working long hours at the hospital, the days can seem long. However, when David smiles, I feel hopeful. This too shall pass.
Last summer I shared a glimpse or two of our vegetable garden. Many reached out expressing interest in my sharing of how we started ours. Given the circumstances we face, I thought now would be a perfect time to share how we started our simple veggie garden.
Read MoreI hope you’ve enjoyed my use of the Instant Pot this past month to expedite some typically lengthy Fall recipes. From a culinary standpoint, I’m thrilled the season has come to embrace soups, stews and comfort foods that lend themselves well to meal prep. With the newest member of our family slated to arrive in December, I’ve been revisiting my favorite Winter recipes that freeze well. Look for those to come over the next few weeks. In case you missed my Instagram post, I will be taking December through the end of February off to focus 100% on getting to know our new addition. Rest assured I’ll be back in March with more great meal hacks, which will become increasingly valuable given that I’ll have a babe in tow. While I’m gone, feel free to check out my archives of past hacks- maybe there’s an option there that’s destined to become your new favorite.
Read MoreIs it really October? It seems like the Summer flew by and fall is in full swing. From a food perspective, I welcome this time of year known for cozy soups and stews. This month, I broke out the Instant Pot for the first time in this series. Look for plenty of Instant Pot meal hacks and cooking shortcuts coming your way (along with all things pumpkin).
Read MoreAugust was a busy month and I missed a couple weeks of posted new hacks- however, I definitely made use of prior ones to stay consistent with meal prep during this chaotic time. This month was very seafood forward, which I hope was helpful to those of you looking to boost your intake. Remember, omega 3s found in fish are by far your best source- they’re important for cognitive and cardiovascular health in addition to being potent anti-inflammatory agents.
Read MoreWhen most people hear I am a dietitian, they immediately think of the latest and greatest calorie restricted craze. While I’ll admit that there is occasionally a place for using numbers (calories, macros, you name it) on an individual’s weight loss journey, I truly believe that mindful eating lies at the foundation of long term change.
Read MoreWhile it sounds cliché, breakfast is the most important meal of the day. A boost of nourishment first thing in the morning serves may purposes- it primes our metabolism for the day ahead, energizes us and reduces the likelihood of overeating later in the day. In fact, studies have proven that skipping breakfast results in greater caloric intake throughout the day versus a day where breakfast is consumed. I’ve had the same observation in working with clients; those who skip breakfast tend to be more successful with weight loss when they build this meal back into their daily routine. Given the role that breakfast plays, it’s equally as critical that this meal be nutritionally balanced. Sadly, many traditional breakfast foods/meals are heavy in one nutrient, yet lacking in another. There’s nothing worse than starting your day with a sugar crash, am I right?
Read MoreI’ll admit, I love my wine, but realize how quickly it can turn into a nightly occurrence. There are many healthy reasons for reducing your intake of alcohol- it can support weight loss, reduce inflammation and support optimization of both cholesterol and blood sugar levels. Indirectly, intake of alcohol can also influence our ability to engage in other healthy behaviors. Have you ever skipped a workout because you felt too sluggish after a night of drinking? Have you noticed that your inhibitions are lower and you tend to make poor food choices? By no means am I suggesting you go alcohol free- I always support realistic, sustainable goals- but I do think it’s worth taking a step back and considering a reduction in intake.
Read MoreWe’ve all heard it before… eat your veggies. Despite the mixed messages delivered by popular diet culture, veggies are the one food group that are never omitted (in most cases 😉). I’m sure it’s no surprise to you that I too am a huge proponent of eating vegetables, and in large quantities.
Read MoreSimilar to last month, I wanted to post all of my meal hacks in one place so you’d be able to easily access them. This month included some of my most frequently made dishes, including Rustic Baked Pasta and my ultimate hack for Sunday night dinner. I’d love to know which meal was your favorite this month!
Read MoreMeal planning- it sounds daunting right? Meal plans are one of the most frequent requests I get from clients. While I will argue that meal planning is important for many reasons, it doesn’t have to be as complicated as you think. I thought I’d review how I do my weekly meal planning to (hopefully) make it easier for you.
Read MoreThanks for all your feedback around my weekly “Meal Hacks” feature. I have loved hearing about the dinners you’ve tried and how they’ve made meal prep just a little bit easier! Since many of you have asked about where you can access the hacks after the Instagram stories have expired, I thought I’d do a monthly round-up of all my hacks so you have an easy go-to reference. What was your favorite hack this month?
Read MoreFor the past three years, I’ve watched my husband endure the sleep deprivation that comes with being a resident. In addition to having less time for sleep in general, his sleep is often interrupted and his schedule constantly changes, forcing him to sometimes attempt sleep in broad daylight. Personally, I can’t imagine trying to function on such poor sleep. Six months ago, I shared an app with him that has made a huge difference in his ability to make the most of the short amount of time he does have to sleep.
Read MoreDoes the yogurt aisle overwhelm you? If so, you’re among the majority. Not only is the aisle itself massive, yogurts tend to be laden with nutrition claims and marketing, adding even more confusion. Yogurts are definitely not created equal. In fact, they can vary from a high protein nutritious snack to a glorified pudding cup. I’m hoping my overview and product recommendations here help you to navigate what I might argue is the most confusing section of the grocery store.
Read MoreLet’s face it, we all face some stress in our day to day lives. In fact, some stress is a good thing, as it can keep us motivated towards achieving our personal goals. However, when good (eustress) and bad (distress) are imbalanced this can wreck havoc on both our mind and body.
I might argue that stress management may exceed nutrition and physical activity in importance for optimal health. As many of you can likely relate, stress can transpire into physical symptoms in our bodies. Have you ever lost your appetite for days on end or experienced a complete dysregulation of your digestion? There’s a good chance stress may have played some role here.
Read MoreDo you finish your workday and the last thing you want to do is drive to the gym? Baby is finally napping but can’t leave the house? Consider working out at home. While many question their motivation to actually finish a workout at home, there are many options that deliver the same accountability as visiting the studio. Personally, working out at home has been a game changer. It eliminates all excuses that come with scheduling, as I truly can join a class at any time of day. At home workouts also tend to be far more economical.. I paid around $100 for my annual online workout subscription, versus the $150+ I would have paid monthly for the same workout in studio.
Read MoreThere’s something about the combination of tomatoes and basil that perfectly emulates summer. This pasta dish is simple, loaded with flavor and delicious enjoyed either warm or cold. To boost the nutritional profile without compromising the flavor I’ve used POW Green Lentil Pasta. My only recommendation would be to throw a bagged salad or other veggie on the side.
Read MoreLet’s talk sleep. You may be wondering why, as a nutrition expert, I’m sharing tips for sleep. I’m a huge proponent of the fact that health requires a multi-faceted approach. In fact, there is a lot of evidence to connect poor eating habits with sleep quality. When we deprive our bodies of sleep, we derail our body’s ability to accurately tell us when we’re hungry and when we’re full. This is thanks to a disregulation of our hunger and satiety hormones, ghrelin and leptin. This is why you may find yourself with an insatiable appetite after a particularly terrible night of sleep. And to make matters worse, when we’re feeling low energy, the body craves the quickest source of energy possible- you guessed it- sugar and other refined carbohydrates.
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