Do you look forward to the vegetables that are in season in winter? It was a nice surprise when I walked into my local produce market in the last week of January. My expectations were low as this is not really the growing season of the year. As I looked at my choices, instead of feeling frustrated and limited, I easily found fresh ingredients that work in my winter, comfort food kitchen. My lesson was this: Embrace each season of the year and buy mostly what's in-season. Left to right in my picture, I bought these vegetables: Parsnips Purple cabbage Golden Beets Red Beets … [Read more...] about Winter Vegetables Brighten Up Meals
How to Plan Meals with Variety and Flavor
One of the most common questions my clients ask me is how to get more variety in their meals. It's so easy to slip into a rut and then cook and eat the same things over and over again - right? For better nutrition, I always nudge clients, and myself, to plan a wide variety of foods into their weekly plan and here's how: List Making Phase With 7 days in one week, there's a neat level of variety that's not too hard to achieve. Try these tips to get your list together: Make a Weekly Favorites List which includes 3 dinner favorites. These can be chicken, beef, pork, tofu, vegetarian, … [Read more...] about How to Plan Meals with Variety and Flavor
Thank You for Trusting a Registered Dietitian!
As the year ends, there are many people I want to thank for trusting me as a registered dietitian and nutrition business owner. In no particular order, I'm eternally grateful to my private counseling clients, my group client leaders, my consulting project managers, my professional colleagues, and my 'tribe' who follow all the good nutrition tips, tricks, and solutions I put out there day-by-day. Thank you all! Thank you for Trusting Me Always with your best interest as my goal, I make an ongoing effort to customize your individual care and your group wellness presentation. I try my best … [Read more...] about Thank You for Trusting a Registered Dietitian!
10 Ways to Enjoy the Holidays with Less Sugar
Holiday Mindset What's your mindset going into holiday season? If you make your mind up to indulge less and pay attention more to what you eat and drink, then you may be pleasantly surprised. Getting to a New Year with healthier habits in place is a feeling of confidence and victory - and who doesn't like that?! May I suggest you pre-think the sugary foods you normally eat or drink from Thanksgiving through New Year's Day? Then, try your best to eat less, fewer, smaller. Or, sub in something less sugary that you feel good about. 10 Ways to Enjoy the … [Read more...] about 10 Ways to Enjoy the Holidays with Less Sugar
How to Eat More Vegetables
The Why? There are probably more than 100 reasons why to eat more vegetables. I don't want to get boring or teachy-preachy, though. So, I'm going to boil it down to 10 quick reasons why: 1.Colors 2. Flavors 3. Crunch 4. Creamy 5. Sweet 6. Delicious 7. Filling 8. Fun shapes 9. Inexpensive 10. Nutritious The How? There are at least 50 ways to eat more vegetables. Here are 10 of my favorites: 1. Add some sliced cucumbers to your breakfast. 2. Pack a big handful of carrots, radishes, celery into your lunch. 3. Keep a couple cans of tomato juice or V8 in … [Read more...] about How to Eat More Vegetables
How to Cook a Healthy Summer Meal on the Grill
First, Get Organized Make a menu such as the one pictured at the left: Grilled Mustard-Maple-Ginger Chicken Thighs Grilled Mixed Vegetables Chilled Watermelon Second, Prep the Food Try boneless and skinless chicken thighs for more flavor and less mess. Carefully cut the fat off chicken thighs and marinate them for an hour or so in a mustard+maple syrup+ginger marinade. Always marinate chicken in the fridge. While the chicken is marinating, wash and cut up potatoes, Bell peppers and onions into bite-size pieces and then mix them up in a bowl. Lay the mixed … [Read more...] about How to Cook a Healthy Summer Meal on the Grill