Chicken Sausage, Gnocchi, and Veggie Bake
Total Time: 30 minutes Serves: 4 Ingredients Pesto Drizzle Instructions TIPS: Be mindful of the chicken sausage, as some can be very high in sodium. Some brands we love and recommend include: Applegate, Bilinski’s, and Al Fresco. Why We Love This Recipe: 1. High Protein: This recipe provides 28 grams of protein, which helps support muscle […]
Functional Hypothalamic Amenorrhea (FHA): When the Body Hits Pause
As a nutrition counseling practice, we work with a large population of women. From high performing professionals, athletes, women wanting to start a family, and those healing their relationship with food. One pattern we commonly see is a missing period, Amenorrhea. Sometimes it is brushed off. Sometimes it is blamed on stress. Sometimes it is […]
Tuscan Salmon
Total Time: 25 minutes Serves: 4 Ingredients Ingredients: Instructions TIPS: We recommend serving with extra vegetables and whole grains. For a dairy-free version, use light coconut milk in place of half-and-half and nutritional yeast in place of Parmesan. Why We Love This Recipe: 1. Omega-3 Fatty Acids: Salmon is naturally rich in omega-3 fatty acids, which […]
Black Bean and Sweet Potato Salad
Total Time: 30 minutes Serves: 4 Ingredients Ingredients: Instructions TIPS: This recipe is delicious on its own if you have it as a snack. To make it a well-rounded meal, we recommend adding chicken breast, avocado, and some nonstarchy vegetables! Why We Love This Recipe: 1. Stable Blood Sugars: The combination of complex carbohydrates from sweet […]
Carrot Cake Oatmeal Bake
Total Time: 40 minutes Serves: 6 Ingredients Ingredients: Instructions TIPS: Top a serving of this recipe with plain or vanilla Greek yogurt, a drizzle of almond butter, and extra cinnamon! You can also add a protein powder to increase the protein per serving. Nutrition facts will vary depending on the protein powder you use; however, we […]
Updated Dietary Guidelines for Americans
The newly updated Dietary Guidelines for Americans (DGA) have just been released, and yes, we know they tend to stir up A LOT of conversation every time they are released (and honestly, that’s not a bad thing). These guidelines have been around since 1980 and are updated every five years to reflect the latest nutrition […]
Slow Cooker Lentil Soup
Total Time: 3-4 hours (high) or 6-8 hours (low) Serves: 6 Ingredients Ingredients: Instructions TIPS: Before adding the spinach/kale, remove 1-2 cups of the soup to a separate bowl and blend using an immersion blender; then stir it back into the pot. This thickens the soup naturally. Add a dollop of Greek yogurt for additional protein […]
Slow Cooker Chicken Tikka Masala
Total Time: 5-6 hours (low) or 2-3 hours (high)Serves: 6 Ingredients Ingredients: Instructions TIP: To make this a well-balanced and satisfying meal, we recommend having this with a serving of starch such as cooked basmati or brown rice, and/or naan and a vegetable! Why We Love This Recipe: 1. Lean Protein: This recipe is rich […]
Crock Pot Chicken Pot Pie
Total Time: 4 hours 45 minutesServes: 6 Ingredients Ingredients: Instructions TIP: While the pot pie finishes cooking, prepare a starch such as biscuits, rice, noodles, etc. to make it a more satisfying meal! Why We Love This Recipe: 1. High Protein: Chicken breast is a great source of lean protein and this recipe provides 25 […]
10 Diet Mistakes We See Every January
Every January, we see the same pattern: promises of “quick resets,” extreme detoxes, and rigid plans that claim to boost your metabolism fast. While these approaches may sound appealing, many actually do the opposite, slowing metabolism, disrupting hormones, and making long-term health harder to achieve. Your metabolism is simply how your body uses the energy […]
