Pumpkin Chia Parfait

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Happy Thanksgiving everyone!!! So thankful for so much and thankful for each of you that take the time to follow along. So who is full of turkey, dressing, and pumpkin pie??? Any leftovers??? Anyone feel like they need to detox for the next week? As we all enjoy this Thanksgiving week, a couple of my key recommendations I suggest to keep those extra pounds at bay are to stay portion aware, stay active even when that couch is calling your name, drink around 60 ounces of fresh water per day, try to fill half your plate with fresh fruits and […]

Acorn Squash Lentil Bowl

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Happy Thanksgiving week friends! So I really can not believe that Turkey Day is Thursday! As we all gear up for some delicious Turkey and sides I wanted to share a really fun meat-free recipe that is super fun for a crowd or perfect just for 2! I promise this is loaded with oodles of good nutrition, portioned sized,  and will wow your taste buds!! So with Christmas knocking at our door and Fall coming to an end, here is a festive, Fall, and great Thanksgiving dish that is sure to nourish, satisfy, and the little squash bowls are super cute!!! Enjoy!!! […]

1 Pan Salmon Meal!

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Greetings and welcome to Fall ya’ll! September is here and Fall is in the air, however here in Nashville it is still very hot! School is in full swing and our little family is busy, busy….anybody with me!? So who really has time to cook a delicious, nutritious week night dinner that doesn’t take forever?! I think we all  can agree that we have good eating intentions yet when the week hits with an agenda full of work, school, sport activities, and obligations, it is super difficult to keep healthy going unless meals are simple to throw together…. can I get an […]

Blackberry Banana Smoothie Bowl

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Hello Beautiful friends and welcome back to the blog! OK……so with the hot, hot, hot August weather nothing beats a good, cool breakfast or lunch or really anytime smoothie bowl! The huge, juicy black berries have been looking super delish lately so I thought I would throw together a simple blackberry smoothie bowl and share! Today I want to share this super nutritious, tasty bowl that is so quick to throw together, full of antioxidant power, potassium, protein, calcium, fiber, and really filling to leave those bellies uber happy! All you need are 5 simple ingredients, a high powered blender ( […]

BlueNana Overnight Chia Oats

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Welcome back ya’ll!!! So as promised I am sharing the delicious and nutritious BlueNana Overnight Chia Oat recipe that was recently featured on Nashville News Channel 5 Talk of the Town for easy, breezy back-to-school breakfast ideas.  Over night oats are nothing new on the scene but they are such a great way to plan ahead a healthy breakfast and run out the door the next morning. Basically all you need to do is assemble in a mason jar the day or night before, give it a good  shake and pop in the fridge overnight. In the morning, shake one more time, grab a […]

Back-to-School Breakfast Banana Pops

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It’s that time of year again when all the kiddos head back to school and lazy summer mornings quickly change to rushing out the door to catch the school bus. School mornings can be hectic, but adding a healthy breakfast is easy with a little planning and creativity. Eating breakfast is very important. Research shows that students who eat breakfast have better memory, attention, and problem-solving skills. Unfortunately, not all breakfasts are created equal. Make sure your child eats a balanced breakfast containing healthy protein and fat sources like dairy, eggs, nut butters or lean meat like turkey sausage or bacon […]

Coconut Popcorn

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Hello friends, Welcome back!!!! SOOOOOOO……who likes to snack???? I have discussed snacks before but as a Dieititian,  I get this question all the time about snacking and if it is healthy?! My response is “YES”….. however, there is snacking but then there is snacking…..get my drift! Snacking is great and I actually recommend having at least 2 snacks a day keeping the total snack under 200 calories(but not advocating counting calories here, just awarness)  and I recommend it be on the healthy side!. Snacking from the vending machine or quick stops can sometimes not end up on the healthy side but with a […]

Orange-o-licious Smoothie

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Welcome friends…… So we find ourselves in the midst of the glorious  July heat…… and here in Tennessee it is pretty brutal. Today I whipped up a little smoothie that I wanted to share since it was so delicious and refreshing for really anytime of the year but was exactly what my body was craving in all this summer heat. The power if the color orange is pretty incredible and this orange jewel is loaded with immune boosting, anti-inflammatory, vision boosting vitamins along with healthy skin and bone nutrients.  The antioxidants, phytochemicals, vitamin C, Beta Carotene, Potassium, and Fiber just to name a […]

Zoodle Zoodle Zoodling!!!!

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Hey friends, Thanks for stopping by the blog!  So who is zoodling these days??? Know what a zoodle is??? Have you tried a zoodle? I mean…..I kinda just like to say this fun word “zoodle!!!” I have mentioned before how I love to keep food interesting, fun, and of course healthy and zoodles are just that……pure nutrition, super fun and a twist on the normal noodle. Basically a zoodle is any fruit or vegetable that can be spiralized into a noodle and a lower calorie, lower carbohydrate  version of the pasta noodle. Zucchini, Squash, sweet potato, carrots, apples, beets, cucumbers, or any fresh veggie […]

Berry Bee Smoothie!

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Hey ya’ll I have to share this quick and delicious smoothie recipe that is sure to get you morning humming and one of my personal favorites topped with what I like to call nature’s sprinkles….bee pollen. I love to fuel up and jumpstart the day with smoothies because honestly it is great way to fit in a ton of great nutrition in one glass. This smoothie combines loads of diverse nutrients rich in antioxidants, non-heme iron, fiber, protein, omega three fatty acids, B-complex and immune boosting qualities from our bee pollen. This smoothie is total cell food and easy to whip […]