Creative Plant-Based Solutions This National Nutrition Month


It’s March, which means it’s National Nutrition Month!  You likely don’t have that marked on your calendar, but as a dietitian/nutritionist, this is the month we dietitians live for!  This year’s theme is “Go Further With Food” and I’ve got three foods you may or may not be already familiar with that I absolutely LOVE!  

 Coconut Water

Coconut water is one of the best natural beverages you can drink.  It’s delicious and refreshing and rich in electrolytes, particularly potassium.  Over 50% of Americans aren’t getting […]

New Nutrition Resource for People Living with Stomach Cancer


Cancer has hit me hard. I have personally not had cancer, but the disease took Stephen – my beloved husband and father of my boys – in October, 2012. Specifically stomach cancer.

I have decided to partner with Eli Lily and Company because I want to do anything I can do to help people fighting stomach cancer and those who are caregivers for them. I am a Registered Dietitian and even I was confused as to what Stephen could eat and what foods would be best for him as he went through his fight.


This holiday season as everyone enjoys special […]

Hard Workout? Nutrition Recovery Tips

Athletes come in all shapes, sizes, and skill levels. One thing that remains consistent with all athletes – whether you’re a professional athlete or a weekend warrior – recovery is extremely important. During exercise our muscles break down, and in order to recover efficiently proper nutrition (and the timing of it) is crucial.

An important nutrition component of building healthy, strong muscles is protein. Protein is the building block of all the cells in our bodies, especially our muscles. It is therefore essential we consume enough of it. You’ve heard that post-workout protein is important, but what about proper […]

Sustained Energy Combo


I’m all about energy. As a sports dietitian, I teach people how to have the energy they need to get through practices and games. And then there’s us everyday folks who need energy just to get through our day!

I’m always looking for combos of food that give me instant energy, but I don’t want to spike and drop in energy. What goes up must come down. The key to preventing the “down” is to have combinations of food that give you some energy right away, and combine it with something that lasts.

Carbs, for all of the good and bad you hear about them are actually our body’s preferred source of energy. We need carbs! I prefer my grains to be as whole grain as possible to get all of the fiber and antioxidant benefits of those whole grains

Chocolate Banana Overnight Oats


That’s right – chocolate at breakfast! These oats are made using cottage cheese and chia seeds to provide a boost of protein and fiber. A high-protein breakfast will keep you fill and fueled throughout the morning, preventing mid-day snacking or mindless eating. Protein has never tasted so sweet!

Blueberry Cheesecake Muffins with Oatmeal Streusel


Making good use of seasonal fruits and vegetables is the perfect way to keep your kitchen fresh year-round. The summer ushers in a season of sunshine and the freshest berries – including my favorite, blueberries! These Blueberry Cheesecake Muffins with Oatmeal Streusel are a healthy twist on a breakfast classic. They are packed with fresh blueberries and cottage cheese for a protein-filled breakfast option

Slow Cooker BBQ Chicken Tostadas


Barbecue season is in full swing! Look no further than these Slow Cooker BBQ Chicken Tostadas to satisfy the entire crowd. High in protein, gluten-free, and lower in calories than many other traditional BBQ dishes – these tostadas are sure to be a big hit!

The Hidden Benefits of Watermelon


Watermelon lovers rejoice – your favorite refreshing snack is also great for you! While these melons often have a bad rap (think: 92% water and lots of sugar), they are actually considered a nutrient dense food – rich in vitamins, minerals, and antioxidants while remaining extremely low in calories. Check out these four amazing benefits of watermelon below!

Lycopene leader. You’ve been hearing it since you were a little kid: strive to fill your plate with a variety of colorful fruits and veggies! Lycopene is the pigment that gives produce a vibrant red color. While tomatoes often come to […]

Healthy 4th of July Recipe Round Up


Cheeseburgers, hot dogs, potato chips, pasta salad, and apple pie – all staples of any Independence Day cookout. These options make it easy to quickly over-indulge on salt, fat, and sugar without even realizing it! Luckily, there are plenty of nutritious alternatives you can bring to your neighborhood celebration. Check out the recipes below for 4th of July inspiration – red, white, and blue has never tasted so good!

Strawberry Cheesecake Shake


This Strawberry Cheesecake Shake is packed with casein protein from the cottage cheese and gives a burst of natural sweet flavors from the fruit and honey