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Vegan Bean Burger

collage of cinco de mayo recipes with text "125+ recipes for a cinco de mayo at home"

Healthy Cinco de Mayo Recipes

baked oatmeal cups with blueberries on a ceramic plattern with one on a small plate with a fork

Healthy Baked Oatmeal Cups

How Dietitian Moms Feed Their Families

Maple dijon brussels sprouts are your answer to add flavor to easy roasted brussels sprouts. Try this easy, healthy side dish recipe today!

Maple Dijon Brussel Sprouts

Self Care is Not Selfish – it’s Essential for Busy Moms

slices of whole wheat honey beer bread

Honey Whole Wheat Beer Bread

Healthy Eating on a Budget

carrot lentil soup in a white bowl garnished with cracked pepper, fresh parsley, and a swirl of olive oil.

Carrot and Lentil Soup

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Hack to eating more veggies? See what you can ADD

Hack to eating more veggies? See what you can ADD to make them more enjoyable for you!
There's no right or wrong way to eat veggies, but a lot of my clients find they enjoy snacking on veggies a bit more when they have a fun dip to pair it with. Some favorites?
1. Guacamole: full of fiber and heart healthy fats, which can be more satisfying and help your body absorb fat-soluble vitamins in some vegetables.
2. Yogurt-based ranch dressing: yogurt-based dressings are lower calorie and lower fat than traditional creamy dressings, but still really tasty! You can make your own or find one at the store (I love @bolthousefarms).
3. Salsa or pico de gallo: kind of a veggie inception, but a tasty and nutritious low-calorie way to add a bunch of flavor.
4. Yogurt-based honey mustard: a personal favorite! I have a 3-ingredient recipe on my site, or you can use the one from @bolthousefarms.
5. Hummus: nutrition information will vary based on the hummus you choose, but this bean-based spread adds flavor, fiber, healthy fat, and a little plant-based protein to your veggie snack.
6. Tzatziki: a delicious Greek sauce made from yogurt, drained cucumbers, herbs, olive oil, and lemon. You can find recipes online or buy one ready-made at the store, but this can be a fun way to add flavor, protein, and healthy fat for a more balanced snack.
Want to look at what else you can add to your diet for your health and weight loss goals? Schedule your free strategy call at the link in my bio!

Getting personal for a minute: life's been a littl

Getting personal for a minute: life's been a little stressful lately! I've been nervous about my husband (a teacher) having to go back to in-person instruction and what that may mean for the health and safety of him and our family. On top of that, our landlords told us they have to sell our rental house so the past couple weeks have been a blur of house hunting in a crazy competitive local market, lots of decisions, and now packing...a whopping 5 months after we moved here.
So yeah, lots of life has been happening. But ya know what...life ALWAYS happens! The good, the bad, and the bittersweet.
That's why crazy health and diet rules and restriction will never work.
Instead of cutting everything out of your diet or just saying the heck with it, what if you tried a little more self compassion? What if you just asked yourself, "how can I take care of me today? What do I need?"
Sometimes it'll be the push to get up early to fit in that workout, but other times your body may need that extra time to sleep.
Sometimes it'll be choosing vegetables as your sides when eating out, and sometimes it may be savoring your favorite french fries.
Sometimes it'll have nothing to do with food or movement, like caring for yourself through meeting basic hygiene needs, calling a friend, or doing a devotional.
There's no right or wrong. Care for yourself, physically, mentally, and emotionally right now. Right now counts!
What is one thing you're doing to care for yourself today?

I will never, ever shame you for wanting or pursui

I will never, ever shame you for wanting or pursuing weight loss. I will support you in your goals and help you lose weight in a balanced, sustainable, and personalized way.
But I want you to know that weight loss will never solve all of your problems.
Losing weight may change your body.
But it won't change your worth.
If there are problems in your relationships, career, finances, etc. - losing weight won't inherently fix those problems.
You are good and valuable and have a lot to offer the world just as you are right now.
Want to talk more about weight loss and if it's a realistic goal for you? Sign up for your free strategy call at the link in bio.

OMG...where's the color? Where's the balance? The

OMG...where's the color? Where's the balance? The carbs!!! What even is this?
So if you watch my Instagram stories, this may look familiar since I talked about it yesterday. But I got SUCH a response in my DMs, I had to talk about it here, too!
This was breakfast. Hot chocolate and an English muffin. By all the various health rules and diet programs of the world, this doesn't look like a healthy, balanced breakfast, right? But it is...AND it's exactly what I wanted to eat, and tasted dang good.
The hot chocolate was made with unsweetened almond milk, cocoa powder (has 2g fiber in 1 tbsp!), sweetener of choice, and some protein powder. I used collagen for my protein -not because it's a magical gut health/ weight loss/ beauty elixir or perfect source of protein (it's not), but I'm picky and like that it adds a boost of some protein that I can't taste.
The English muffin was the Thomas' light multigrain english muffins (100 kcal, 8g fiber, 4g protein) with 2 tbsp almond butter. Not because almond butter is magical and so much better than peanut butter (it's not), but it's the one nut that neither my son or I are allergic to.
While this may not look like much at first glance, this whole breakfast has 450 kcal, 32g protein, 15g fiber, and plenty of healthy fat. It's balanced, keeps me full and energized all morning, and most importantly - it's what I wanted.
No fruits or veggies, but that's okay. If I was still hungry, I could have easily added some berries or a peach. But I wasn't, so no big deal. There will be opportunities at later meals today to eat more produce.
This is just one example of how you can balance nutrition and your personal needs and preferences (like hot chocolate cravings) in a non-restrictive manner, even while working towards weight loss goals, if that's your choice.
Do you feel confident in creating balanced, nourishing meals that honor your preferences (and hello - taste good!) while losing weight? If not, let me help you with the same resources, support, and accountability I provide all my clients. Sign up for your free strategy call at the link in bio!

Have you ever tried any of these diets to lose wei

Have you ever tried any of these diets to lose weight, then gained it back? Leave a comment and let me know which one (or ones)!
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So, what do these diets have in common? They're all diets that my clients have tried - and thought they worked.
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The thing is, any of these diets CAN help you lose weight. And they usually do - until they don't anymore.
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That's where most of us feel like we're a failure - like there's something wrong with us because we couldn't stick to the diet and started gaining weight back.
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But that has NOTHING to do with you. That has to do with the diet you tried being too restrictive and not a good fit for you.
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If you're trying to drink meal replacement shakes or have soup or pre-made packaged diet meals everyday - is that something you're going to do forever? I mean, how many meals in a row of soup can you eat and actually still enjoy it?
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If you've tried something restrictive, something that takes out entire food groups or blocks of time you're allowed to eat and you're struggling to stick to it, why not try something different?
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Why not try creating changes that can lead to more long-lasting, sustainable results? There is no race against the clock. Wouldn't you rather lose weight and keep it off, even if it takes twice as long? Instead of losing weight and gaining it all back the second you stop drinking meal replacement shakes twice a day?
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I provide my clients with the resources, support, and accountability to make this happen. If you're looking to lose weight without deprivation and keep it off, apply for coaching at the link in my bio (or feel free to send me a DM if you've got questions!).

"Do you have to count calories to lose weight?"
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SUCH a common question! There is so much confusion about calories & calorie counting, so let's try to clear it up!
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Yes, calories count. To lose weight, you've gotta be in a caloric deficit (calories in < calories out). To maintain, calories in = calories out, and to gain weight, calories in > calories out.
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That said, calories aren't the only thing that counts. So many other factors affect the energy balance equation, including:
-medications affecting appetite
-medical conditions affecting appetite, nutrient absorption, and metabolism
-your activity level
-variations in energy absorbed from different foods (i.e. more of the calories in protein go towards digesting it compared to fat and protein)
-socioeconomic status (i.e. living in a food desert, living in an area with limited access to safe ways to move more outside)
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There's a lot of other factors, but you get the idea!
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Finally, the big question: do you have to count calories?
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No.
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Calorie counting is a tool that can be helpful for some folks in some short-term situations, but isn't universal.
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Don't want to count calories? That's totally fine, there are plenty of other strategies to eat at a caloric deficit!
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I'm running out of characters here, so if you want to lose weight and chat more about strategies that aren't calorie counting, send me a DM and just say CALORIES!!

Anyone else LOVE their air fryer? I thought I'd li

Anyone else LOVE their air fryer? I thought I'd like it, but I still use it so much more than I thought I would! Such a great tool for easy, healthy cooking and weight loss goals.
Check my Instagram stories for how to make our dinner tonight: air fryer zucchini, juicy air fryer balsamic chicken, and a fresh caprese salad topping the chicken and sourdough bruschetta. Such a delicious, balanced summer meal!
What's your favorite thing to make in your air fryer? (Feel free to list all your faves haha, I know I have way more than one!)

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