Pineapple Strawberry-Banana Smoothie

This refreshing, great tasting blend of pineapple, strawberries and bananas with a hint of greens is a great smoothie combo to help you meet your daily quota for fruits and veggies. It provides 2 and a half servings of fruit and one half serving of veggies - providing 125% of your daily fruit requirements and 15% of your daily veggie requirements! Supplemented with flax, it's a great source of healthy fats and fiber. To reduce the carbohydrate and sugar content, you may use 1 cup of water instead of juice.

Healing Herbs and their Benefits – Ginger Root

As of late, I've been trying to incorporate more herbs into my routine whenever I can for their many healing properties. A recent favorite : Ginger. It has been toted as a cure-all by the ancient Chinese and Indians for many common ailments. As a Registered Dietitian, I only practice evidence based research - that means that I evaluate every claim with peer-reviewed journals and I do not follow fads or claims without adequate evidence to back them up. Best believe, if I write about it, I have the science to back it up. Very important! Not a problem, because there is so much evidence to support the health benefits of ginger.

Red Snapper Fish Tacos with Chili Lime Sauce

I have tried a few fish taco recipes, but this one is my favorite by far - loaded with so many fresh ingredients that my mouth literally felt like it was exploding with flavors. The cilantro and freshly chopped veggies, soft and succulent fish, drizzled with a tangy chili-lime sauce,  with a slight crunch from the toasted tortillas - out of this world!


No, not really. My boyfriend turned to me after we made this and said the same thing - "my mouth is exploding." They are no joke!

The cilantro makes this recipe...

Herbal Immunity-Boosting Juice

I've been a little under the weather lately. Below freezing temperatures, dry central air, combined with the daily stresses of work and not enough sleep, my body is finally saying "ENOUGH!"

I've posted about juicing before (check out The Ins and Outs of Juicing ) . I'm a huge fan. I think it's a great way to sneak in extra nutrients when you are feeling under the weather, or just assist you in reaching your daily quota of fruits & veggies...

6 easy ways to up the fiber in your diet

In my previous post, I talked about how important fiber is to our body - from keeping you "regular" to lowering your risk of diabetes to knocking your cholesterol down a few points, the benefits are many.

One thing to keep in mind, is to make sure you drink enough fluids - upping the fiber without upping the fluids can lead to constipation, because the way fiber works is absorbing or dissolving in water - if you are dehydrated, it won't serve it's purpose.

There are many simple ways to incorporate extra fiber into your diet - here are a few easy ones:

5 reasons to up the fiber in your diet

5 Reasons to Up the Fiber in Your Diet - find out why you need to increase the amount of fiber you eat on a regular basis, TODAY.

Fiber is essential.

If you are like most people, you don't get enough. According to the Academy of Nutrition and Dietetics, women 50 and under should be getting 25 grams a day, men 50 and under should be getting 38 grams a day. What is fiber?

Why it’s absolutely OK to choose a mini workout over a 2 hour gym sesh

I for one, am not a fan of working out. I will admit it. I’m OK once I’m into it, but it’s mustering up the motivation to actually go and do it that’s the problem. And honestly, who has time to keep up with 1-2 hour gym sessions? It’s a myth that you need to be in the gym for hours to see results. It’s that time of year, where about 37% of Americans will make the resolution to get in better shape – but only about 8% will stick to it.

What’s the disconnect? read more

COCONUT OIL : superfood or hype?

Can I just start out by saying that I really, really, really do not like Dr Oz.

Or rather, I dislike the outrageous claims he makes on national television without having the scientific evidence and clinical research to back them up.

Last year on his show, Dr Oz told us that “superpowers” are what coconut oil is full of.

…..what???? Where did you get this, Dr. Oz????! That’s a pretty bold statement considering how little solid research we actually have.

One of the things I am most proud of as a dietitian is that we are truly focused on evidence based research. We do not (or most of us, anyway) become swayed by the fads and claims of the media. When presenting nutritional information, we carefully highlight if things are “still being researched” and use words like “potential” and “possible”. That’s because we can’t make hard and fast claims off of one or two clinical trial or a few testimonies. You cannot make guarantees that may never actually come true. It’s just wrong, not fair to the general public, and an abuse of power. read more

Mango Avocado Salad

One of my favorite things to do is make recipes I come across on Pinterest or random magazines. I have to really be in the mood to cook for no reason and I can usually get pretty inspired after a few minutes of scrolling. I actually found this recipe in Cosmopolitan magazine and I was surprised because Cosmo isn’t typically a place I go to for recipe inspiration. I made this the other day and it is super, super yummy! I only got to have a small amount of it, because when I came home *somebody* had eaten it all (Mom, that means you…). read more

Dietitians get fat, too.

It's been awhile.

I've been seriously lacking inspiration for a new post these past few weeks. A big reason for this is probably because I haven't been on my A-game with taking care of myself. I'm a dietitian, I'm supposed to have that all under control, right? So I haven't been able to bring myself to post anything. But then it hit me, maybe some people would appreciate hearing this, that dietitians struggle with the same things they're teaching. That we are not perfect. That we wake up some mornings hungover and not able to fit into our pants. So here goes....