Citrus Citrus Citrus!

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Loving all the citrus right now! In the midst of flu+cold season keeping citrus fruits in regular dietary rotation can be a natural + powerful way to arm the body against illness and offer immune support! Vitamin C in citrus is a well known, powerful antioxidant that can protect the body against damaging free radicals but citrus also contains other powerful nutrients like folate, Thiamin( B vitamin) potassium, niacin, calcium, phosphorus, B6, phosphorus, magnesium, copper, riboflavin, and pantothenic acid along with an array phytochemicals. Flavonoids, a class of polyphenols and phytochemical are super powerful as well, flavonoids include: naringin, naringenin,nobelitin, […]

New Year….Fresh You!

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Happy 2019 and a New YEAR to everyone! I love this time of year, a time to rest, reset, and refresh life after a full year and holiday season. This season is a great time to reflect into the new year and all the fresh starts you plan to strive for and implement. I personally love to map out big and small goals with good intentions and motivation to always be a working progress never striving for perfection. Taking one small step of healthy change a day will keep all of those goals less overwhelming and easier to stick to […]

Healthy Holiday Hosting

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Happy Holidays to everyone and happy hosting! This time of year we may find ourselves hosting more then normal. It is such a joyful time to be with family, friends, and those we care about. When it comes to hosting, keeping the foods we serve on the healthy side can be easy, delicious, and nutritious! Not sure where to start? I have 5 easy tips how to keep hosting healthy and super easy so your guest will be completely satisfied and happy campers. Tip 1: Start smart. If you have overnight guests or hosting a breakfast gathering think fresh and […]

4 Simple Healthy Holiday Shifts

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Merry Merry Everyone!!! The Holidays are in full swing over here!!! Lately I have found my to-do list has pretty much tripled and the days are flying by……anyone with me??!!  In the hussle and bussle of the season often it is easy for those extra pounds to pile on. Delicious food is pretty much everywhere and temptation to eat a little bit of this or a little bit of that is super easy! I get a lot of questions during the season how to stay healthy and keep those unwanted pounds at bay! Never fear….. your Dietitian is here to walk you through […]

Fall Treats Elevated!

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I am super excited to partner with Bob’s Red Mill and the Nashville Today show using some nutritious and delicious products to bring a few healthy Fall treats to you! This is the time of year all the candy, cakes, pies, and gooey temptations creep into our homes and can pack very little nutrition. A little back ground why I love Bob’s Red Mill, first and foremost it is simple, using minimal, wholesome ingredients and full of nutrition. I also love all the variety they carry as a company lending their product line to several healthy meal and snack options. […]

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 […]

Wholesome Caramel Dip

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  Apples and Carmel Dip, Apples and Caramel Dip, Apples and Caramel Dip! Yes ladies and gents do I have a tasty little  recipe for you and  guess what…… it’s HEALTHY!!! Yes you totally just read that right, a caramel dip that is healthy? YUP!!!! Thanksgiving is upon us and Fall is not over just yet!  What screams Fall better then fresh chopped apples and caramel dip and even thought it’s still hot here in Nashville, Fall is around the corner! If you are looking for a recipe that is easy, delicious, and nutritious for your next gathering this recipe is for you using just 4 […]

Fun+Healthy Back-to-School Breakfast Ideas

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It’s hard to believe that summer is quickly coming to an end and school is soon to begin. I remember when I was a little girl it felt like summer lasted forever, now that I am a mommy it feels like a flash! Our family has had a full and fun summer, but as we start to think about a new school year, easy and healthy breakfast ideas are at the top of my list to fuel my kids healthy for the day. Many studies consistently show that children who eat a healthy breakfast perform better academically, have better concentration, […]

Banana Perks 101

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Bananas!!!! This fruit  is a staple around our house and while bananas typically get a negative reputation in the fruit family, the healthy perks and nutritional benefits far out way the dose of natural sugar from this delicious fruit. So lets dive a little deeper and look at what this yellow friend has to offer for our health. Bananas are full of key vitamins and minerals that can fuel our body well not to mention a super cheap and easy nutrition source. Bananas are definitely main stream to most of us but have you ever felt hesitant to eat one […]

All the Greens!

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Greens, Greens, Greens!!! Salads and smoothies are always a great way to get greens in the diet but other great ways to squeeze greens in the diet can be fun and creative! Greens offer a wide variety of nutrient dense vitamins and minerals like Vitamin A, C, K, Calcium, iron and fiber! Anti inflammatory, detoxifying, can cancer fighting, and heart healthy! Dip it! -Kale Guacamole Dip – not your typical Guacamole dip! – Full of healthy fat, fiber, vit. E from the avo, but also rich in Vitamin K, C, A, calcium from the kale!! Kale Guacamole 2 cups kale […]