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Air Fryer

slices of chicken cordon bleu, crispy golden brown spirals of chicken, ham, and cheese, on a plate next to green beans and baby potatoes.

Healthy Chicken Cordon Bleu

golden air fried tortilla chips on a white platter next to a white bowl of salsa

Air Fryer Tortilla Chips (4 Ways!)

melted cheese from a mozzarella stick being pulled and stretched

Air Fryer Mozzarella Sticks

baked potatoes with butter on a ceramic plate

Air Fryer Baked Potato

crispy broccoli florets on a white plate

Air Fryer Broccoli

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Hey y’all, I’m Lindsey!

I'm the dietitian behind the delicious, healthy recipes and articles you'll find here at Nutrition to Fit. And yes, I truly love chia seeds and chocolate equally! I'm a big proponent of balance and believe that healthy eating can be simple, nonrestrictive, and delicious! Learn More

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One of my favorite things to do with new clients i

One of my favorite things to do with new clients is have them do a vision exercise, where they envision their life a year from now, five years from now, down to what they love doing, what foods they're eating, how they're moving their body, their hobbies, how their environment looks, and how they feel.
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Then we look at what is possible to do right now - no reason to wait on what we can put into action today!
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And if you're thinking, "yeah, but there's a lot going on outside of my control right now," absolutely, you're 100% correct.
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But truthfully, there always has been and there always will be things outside of your control. They just are pretty big right now. And that's okay.
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The point is to focus on what small things you can do today.
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Want to feel more energized? Go to bed earlier tonight, even if you don't feel like it right now.
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Love that after workout feeling? How it helps you focus, takes away some anxious energy, and makes you feel stronger? Then do the workout now (or when you wake up more rested after going to bed earlier tonight)!
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How does your body feel when you eat more foods that do a lot of good for your body (i.e. fiber-rich fruits, veggies, and whole grains, healthy fats, lean proteins)? How does your body feel when you mindlessly ate that entire last sleeve of Thin Mints while transfixed to Tiger King?
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This is not about perfection. This is not about all or nothing. This is about showing up for yourself today and doing small, actionable things now to make you be and feel the way you want to.
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Apply for 1:1 nutrition coaching at the link in my bio - you don't have to do this alone!

Hey mama! Three things this Monday morning: ⠀⠀

Hey mama! Three things this Monday morning:
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1. You've got this!
2. You're doing a great job!
3. It's okay if there is more Disney+ and goldfish in your kids' lives today than a few weeks ago.
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Feed your family however you need to, but if you want a quick and easy, flexible meal idea, here's one of my favorites: the easiest fried rice.
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(Note that this serves one.)
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WHAT YOU NEED:
+1/2 cup cooked whole grains (i.e. pre-cooked brown rice or leftover quinoa)
+1 cup vegetables (literally anything you have or prefer - fresh, frozen, canned, any type works)
+2 eggs
+Something for flavor (see below)
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WHAT YOU DO:
+If whole grains or veggies are frozen, thaw in the microwave for 30-60 seconds until thawed.
+Heat a small drizzle of oil (about a 1/2 tsp or less) in a small skillet. Any type works - olive oil, avocado oil, ghee, even melted butter.
+If veggies are raw, saute them first about 2-3 minutes until tender.
+Add pre-cooked whole grains and any thawed or canned and drained vegetables. Toss 1-2 minutes until warm.
+Push the rice and veggies to the edges of the pan. In the middle, crack your eggs and scramble with a fork or spoon.
+Once eggs are cooked, stir them together with the rice and veggies.
+Add some flavor!
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FLAVOR IDEAS:
It's flexible - use what you have and prefer! Ideas include a few shakes of low sodium soy sauce or coconut aminos, teriyaki sauce, sweet chili sauce, garlic powder, ground ginger, onion powder, black pepper, sesame oil, sesame seeds, etc. Just add a little something extra to make it more enjoyable and satisfying!
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Tag me if you make it and share a pic!
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What other basic (but tasty!) meals have you been making lately?

There are a lot of well-intended messages right no

There are a lot of well-intended messages right now that can end up creating feelings of comparison, guilt, and shame.
Here's the thing: everyone is going through something. Even a few weeks ago everyone was going through something. Now we're all navigating uncharted territories of a new something together.
We each need different things to cope, to manage, to adapt and adjust.
You may feel a lot better physically, mentally, and emotionally by sticking to a routine, prioritizing highly nourishing foods, and getting in daily workouts.
You may be struggling physically, mentally, and emotionally with trying to keep up with any semblance of a former routine, trying to fit in workouts, and stress about what eat.
You get to decide what is best for the emotional, physical, and mental health of you.
And whether you want to go full steam ahead on pursuing your goals and changing habits or whether you want some support adapting to these challenging times, I am here to support you. Fill out the application in my bio to schedule a free call about working together. I'd love to help.❤

I don't have all the answers. I wish I did! Over m

I don't have all the answers. I wish I did! Over my years as a dietitian, I have worked with a LOT of busy women and I KNOW so many of you think It would be so much easier if I offered some program or meal plan with some equation of "do X, take away Y, get Z results" in a fast, guaranteed fashion.
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But you're not an algorithm. And fast isn't always sustainable. The equation of you is always changing.
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Sure, I can tell you to eat more vegetables, fiber, protein, drink enough water, healthy additions and swaps, etc. And we will talk about that! Those things do matter! But you are a dynamic, complex person and a true change of your health and weight doesn't just come from what's on your plate.
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So what works instead? You and I together to help you find your answers.
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Have you lost weight before but gained it back? Let's look at why (maybe it was more of a fad diet than you realized).
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Maybe when life is feeling particularly stressful, uncomfortable, or out of control, you keep finding yourself turning to food and eating, even when you're not hungry. Let's look at why.
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Do you start the week strong, eating clean, clocking those early morning work outs, full of late night willpower, only to end up by Thursday or Friday night diving head first into ice cream and french fries, throwing in the towel over the weekend, seeing the scale go up Sunday night, and grimly trying to force yourself to start over again on Monday? Let's look at why.
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That's what I do. I'm your coach, your cheerleader, your strategist, all to help you find your own answers for what works with you. And not only that, but strategies to help you adapt your answers for future you and all the different situations and circumstances you haven't experienced yet.
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Fill out the application in my bio to sign up for a free discovery call where we can chat about how I can help you find your answers!

Hands up if you've ever heard, "don't eat before _

Hands up if you've ever heard, "don't eat before ____ or after ____ o'clock for fat loss!"
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Haven't we ALL heard this? And is it just me, or is the eating window "they" say always different? And getting shorter?
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Guys, this is garbage. First of all, it just doesn't work like that. The same food will provide the same amount of energy no matter what time of day or night you eat it.
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But more importantly? This forces you to lose track of what's most important - YOU and you HONORING your body and mind.
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I've had so many clients that have made themselves crazy trying to fit their busy lives around the "right" schedules of when to eat. You don't need to do that. Honor your mind, and forget unnecessary rules like this that are making you crazy. Honor your body and eat when you need food.
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And don't be alarmed if it looks different than what works for your friends! Someone who is an early riser and goes to bed early may naturally eat earlier in the morning and finish eating much sooner at night, than someone who is up very late. If you eat dinner at 6pm but don't go to bed until midnight, it's perfectly normal to feel hungry then - that is 6 hours without eating!
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Honor you!
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Also? I'm here for you if you want or need help sifting through all the diet overwhelm that's out there. Apply for 1:1 nutrition coaching at the link in my bio and we'll work together to figure out what works for you.❤

Whether it's all of the insane amount of contradic

Whether it's all of the insane amount of contradicting health and nutrition claims, all the million routines/ habits/ daily practices "they" say we need for peak health and wellness, or whether it's all the laundry, cleaning, and cooking that feels so much bigger now that you and your spouse are both figuring out working from home while trying to homeschool the kids...
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...you don't have to do it all.❤

Let's talk SNACKS! Do you ever find yourself snack

Let's talk SNACKS! Do you ever find yourself snacking more and more as the afternoon and evening goes on?
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Many of my clients do. One past client always found herself so busy. By the time she got herself ready, got her girls ready and dropped off to school, got into work herself and took care of the morning's time sensitive matters, it was close to noon and all she had eaten was coffee and a granola bar. She would order a salad at lunch - veggies, chicken, dressing on the side.
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That's when the snacking started. Raiding the work kitchen, vending machine, snacking with her kids after school, snacking while making dinner, more snacking after dinner - there was a lot of snacking.
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While we were working together, she found a couple simple strategies that helped curb her PM snack attacks:
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1. EATING ENOUGH (especially in the morning). She realized she could eat more than 1200 calories a day to manage her weight (you can, too!), and it helped when she ate regularly throughout the day.
2. FIBER & PROTEIN: making sure her meals included plenty of fiber and protein helped her stay full and satisfied and less snacky as the day went on.
3. STRATEGIC SNACKING: snacks aren't a bad thing, but she learned to snack strategically. Having a high fiber and high protein snack in the afternoon helped her stay satisfied and curbed her hunger until dinnertime.
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This greek yogurt chia pudding is one recipe I gave her that she (and her kids!) loved. It took her two minutes to mix a double batch at night, refrigerate overnight, and she took half for either part of her breakfast or an afternoon snack and split the other half as part of her girls' breakfasts.
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(You can use any milk or sweetener. Add flavor with ingredients like vanilla, cinnamon, and cocoa powder.)
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If you want help finding personalized strategies to help you manage your own health and weight goals, apply for 1:1 online nutrition coaching at the link in my bio. I'd love to work together!

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