The Bottom Line: More plants, less cow.

Nutrition is ever evolving and I love reading what other experts have to say about certain diets. With all the diets that are out there, I agree with what Lisa Andrews, MEd, RD, LD.  has to say about the Mediterranean diet. Nutrition by Laine, LLC is about lowering cholesterol levels, keeping A1C levels down, preventing diabetes, keep the heart healthy. Enjoy the read! This dietary pattern has not only been found to reduce high blood pressure and the risk for heart disease and diabetes, but also may be linked with a reduction in the risk of developing dementia. Pharmaceutical treatments thus far have fallen short in terms of prevention of the disease, so researchers are investigating lifestyle modifications. A systematic review of 12 studies (11 observational studies and one randomized controlled trial), found that subjects adhering to a Mediterranean diet experienced lower rates of cognitive decline, improved cognitive function and lower risk of Alzheimer’s disease.…

Happy July 4th! 🇺🇸

Fourth of July, also known as Independence Day, is a national holiday widely known for fireworks, trips to the pool, and tasty BBQ! However, the history behind Fourth of July is a long one and it’s important to celebrate the true meaning behind Independence Day and pay homage to America’s quest for freedom. Here are some 4th of July quotes you can share with your kids. You can also enjoy this super simple yet healthy dessert by  I’m going to make these but incorporate blueberries for more of that red, white, blue color.  Happy 4th everyone and be safe!      “I like to see a man proud of the place in which he lives.  I like to see a man live so that his place will be proud of him.”  – Abraham Lincoln “Where liberty dwells, there is my country.” – Benjamin Franklin “My favorite thing about the United States?…

Eat Clean Snacks

Many of my clients and myself are always looking for new snack ideas. We all know “snacking” can add unwanted calories.    I found this wonderful list of 50 Clean snacks. Nutrition by Laine, is more than being skinny and super fit. NBL is all about nutrition education and how I can teach my clients about eating cleaner, more whole foods and less processed foods. Check out this wonderful list of “Eat Clean Snacks” by Rebel Dietitian, Dana McDonald, RD.    This is one list I will be putting up in my pantry/fridge for friendly reminders. Need a meal plan to get you back on track to eating cleaner, to help you stay lean, to eating well. Contact laine@nutritionbylaine to get started today. 

Texas Road Trip Wonderland – There’s so much more than Beaver Nuggets

Staying fit is a challenge for many Americans on most days, but even more so when they’re on the road. Here is some food for thought when traveling.  A recent TripAdvisor survey of 1,400 U.S. travelers found that 29% always or often gain weight during a vacation. The travelers also confessed that they are more likely to overindulge while on the road: 65% said they eat more, while 48% said they drink more alcohol. Business travelers are just as, or even more, vulnerable, according to a Columbia University analysis of medical records of more than 13,000 employees last year. Road warriors who traveled for business two or more weeks a month had higher body mass index and rates of obesity, the survey found.  When advising my clients it’s NEVER about counting calories. My job as their nutrition coach is educating them on portion sizes, adding more color on their plates with…

A favorite Berry: Blackberries

One of my favorite ways to use this fruit is in a blender for smoothies or baked in the oven and then chilled to make jam, OR I pair with So Delicious Coconut yogurt…..make sure you reach for the unsweetened as it has lower sugars than flavored yogurts. Below are more properties of blackberries.  Blackberries are a member of the rose family and there are several varieties available. Blackberries are in season from June to late August. A 3 ½ oz. serving of blackberries contains 43 calories. Blackberries are an excellent source of fiber and vitamin C as well as phytochemicals which may help prevent cancer. Blackberries can be consumed raw or used in jams, jellies, smoothies or desserts. Blackberries are highly perishable and should be consumed within a few days of harvest or purchase.

This is what the major of our society thinks they should eat when wanting to loose weight and going on a “Diet”

Nutrition by Laine, LLC is all about fueling your body well. At the same time making sure you are eating above your BMR with nutrient dense foods. Remember eating less is not always better. In fact, most individuals who “diet” are well below their BMR, loose tons of weight, mainly water and lean muscle mass. Complete their “diet” then then a few months later gain it all back. Nutrition by Laine wants you to enjoy the foods you like, wants to teach you how to become a savvy shopper, wants to teach you to eat clean, wants to teach you how to meal prep to save you time and money. Along with crushing your weight loss goals. Contact and get started on a 12 week weight loss program that keeps the weight off for good.

Going Meatless Once A Week

This is a great idea and it is a great way of training your kiddos (adults too) on how colorful their plate should be. The more color you have on your plate is guaranteed to provide your body with tons of vitamins/minerals. Check out what Monique Ryan has to say about Going Meatless  MS, RD, CSSD, LDN, is a Chicago-based author and owner of Personal Nutrition Designs, LLC, which provides nutrition programs for athletes.   Need more Meatless Recipes! Need a customized meal plan to eating clean?  please contact      

Passover Sweets!

That’s right! I said Passover the Sweets!  As Nutrition Coach and Personal Trainer you can imagine the conversations that I have with my clients. Therefore, I am dedicating this post to my Regents Bootcamp Babes.    This is a great Passover Sweet recipe that I think you will enjoy. Who doesn’t like sweets that are prepped in 25 mins and made in 1 minute.   What is the meaning of Passover?  The Bible meaning of the Passover, for the New Testament Christian, revolves around the sacrifice of Jesus Christ. It is a memorial of his death as the true Lamb of God. Believers partake of unleavened bread and wine in remembrance of the sacrifice of Jesus’ beaten body and shed blood. This sacrifice makes possible the forgiveness of our sins. By partaking of the Passover symbols of bread and wine, we are proclaiming our continual faith in Jesus’…

Good and Green for St. Patrick’s Day

This is a great recipe and nutrient dense for St. Patrick’s Day at home or in the office. As a Nutrition Coach, I try my best to follow recipes. I always like to add my own flare. So you can follow this recipe and if you like you can follow my flare. Skip the caramel sauce, add more protein with 1/2 cup of greek yogurt like Siggi’s or Fage’ and drizzle the juice from your pan on top for natural sweetness. Enjoy!

March is National Nutrition Month!

Did you know March is National Nutrition Month….here are 6 steps to help you GO FURTHER WITH FOOD.   Include a variety of healthy foods from all of the food groups on a regular basis.  Consider the foods you have on hand before buying more at the store. Buy only the amount that can be eaten or frozen within a few days and plan ways to use leftovers later in the week. Be mindful of portion sizes. Eat and drink the amount that’s right for you, as MyPlate encourages us to do. Continue to use good food safety practices. Find activities that you enjoy and be physically active most days of the week.

Southwest Hummus Wraps

This southwest hummus wrap from is light, only 7 ingredients, and will keep you feeling full compliments to the healthy fat in the avocado! This wrap is easy to eat at the office or on the go. You can go with an alternative, grain free wrap such as these from Siete: Grain Free Tortillas.    Southwest Hummus Wraps   Ingredients   1 (10 inch) Tortilla wrap 3-4 Tablespoons of Southwestern Hummus Recipe 2 Tablespoons corn 2 Tablespoons black beans 1 Tablespoon diced tomato 2 Tablespoons diced avocado 1 cup shredded lettuce For directions click here.

Tropical Chickpea Salad

Tropical chickpea salad from Veggies Save the Day— so easy yet so delicious! In case you aren’t entirely convinced to give this refreshing chickpea salad a try, here are NUMEROUS health benefits: Helps Control Blood Sugar Levels Increases Satiety and Helps with Weight Loss Improves Digestion Thanks to a High Fiber Content Helps Protect Against Heart Disease and Cancer Provides Essential Vitamins and Minerals Great Source of Plant-Based Protein This makes a great side item or afternoon snack. It’s also just as yummy for leftovers so whip this salad together and ENJOY!   Tropical Chickpea Salad Ingredients 1-15 ounce can chickpeas (1 1/2 cups), rinsed and drained ½ red onion diced 1 mango (any variety), cubed 1 avocado cubed Handful of chopped cilantro 3 Tbsp lemon juice 1 Tbsp olive oil 1/4 tsp ground cumin Dash of chili powder Salt to taste For directions click here.    

Chocolate Overnight Oats

When it’s summertime and there are endless activities, it never hurts to have some easy no cook meal options! This Chocolate Overnight Oats recipe from Homemade Nutrition is a tasty dish to satisfy your sweet tooth and can be paired with a banana and eaten for breakfast… Enjoy!   Chocolate Overnight Oats   Ingredients: 1/3 cup instant or quick-cooking oats (can also used steel cut or rolled oats) 1 tablespoon chia seeds 2 teaspoons cocoa powder pinch of cinnamon (about 1/8 teaspoon) 1/3 cup Greek yogurt 1 tablespoon pure maple syrup or honey 1/3 cup milk small splash of vanilla, about 1/8 teaspoon (optional) 1/2 banana, sliced for serving For directions click here.  

Healthy Coffee Banana Smoothie

Coffee lovers this one’s for you! With only 8 ingredients, this coffee banana smoothie from Cookin’ Canuck will provide you with both macro and micronutrients. A quick and healthy breakfast in a cup!   Healthy Coffee Banana Smoothie   Ingredients 1 cup chilled brewed coffee 1½ bananas, cut into chunks 1 cup nonfat plain Greek yogurt 1 tbsp ground flax seed 2 tsp honey or agave nectar ½ tsp ground cinnamon ¼ tsp grated nutmeg 6 ice cubes For directions click here.  

Avocado Toast

This avocado toast from the Aloha Files makes for a tasty appetizer but with my meal planning, I challenge my clients with dishes that can be done for breakfast. Top a fried egg on top and it makes for a powerful, quick breakfast. Gluten Free? No problem, just grab your favorite GF bread and breakfast is good to go!   Avocado Toast Ingredients 1 fresh baguette 6 avocados 2 tomatoes, diced 1 lemon, juiced 1/2 cup balsamic vinegar For directions click here.  

Garlic Shrimp with Cilantro Spaghetti Squash

This garlic shrimp with cilantro spaghetti squash from Eating Well is light and refreshing–perfect for summer! Nicely paired with some sautéed greens on the side. (Also, loaded with fresh cilantro, a natural detoxifier!) Enjoy!!   Garlic Shrimp with Cilantro Spaghetti Squash   Ingredients 1 2½- to 3-pound spaghetti squash, halved lengthwise and seeded 2 tablespoons extra-virgin olive oil  1 tablespoon minced garlic 1 teaspoon ground coriander 1 teaspoon ground cumin ½ teaspoon salt, divided ¼ teaspoon cayenne pepper⅓ cup dry white wine, such as pinot grigio 1 pound peeled and deveined raw shrimp (16-20 per pound), tails left on if desired Shrimp Cooked 1 tablespoon lemon juice ¼ cup chopped fresh cilantro 2 tablespoons unsalted butter, melted  ¼ teaspoon ground pepper Lemon wedges for serving     For directions click here.

Sweet & Sour Beef-Cabbage Soup

It’s never too hot for soups! Sweet and sour beef-cabbage soup from Eating Well is filled with vitamin A, vitamin C and potassium– all essential micronutrients vital for a healthy immune system. Soups are great to make in a large batch, freeze and have for leftovers throughout the week!   Sweet & Sour Beef-Cabbage Soup   Ingredients 1 tablespoon canola oil 1 pound lean (90% or leaner) grass fed ground beef 1½ teaspoons caraway seeds 1 teaspoon dried thyme 2½ cups frozen bell pepper and onion mix, thawed, chopped 1 medium Golden Delicious or other sweet-tart cooking apple, unpeeled, diced 6 cups reduced-sodium beef broth 1 15-ounce can crushed or diced tomatoes 1½ tablespoons honey 1 tablespoon paprika, preferably Hungarian sweet 3 cups coarsely chopped Savoy, or green cabbage 1-2 tablespoons cider vinegar ¼ teaspoon salt Freshly ground pepper to taste   For directions click here.

5-Ingredient Granola Bars

Need a quick grab and go snack? These 5 ingredient granola bars from the Baker Mama are simple and an easy way to add in protein and healthy unsaturated fats to hit your macros! Make a big batch and store for the week. These make a great snack or sweet treat to finish the day right!   5-Ingredient Granola Bars   Ingredients   1 cup natural peanut butter or 1-1/2 cups natural almond butter ¾ cup honey 4 cups pre-made dark chocolate almond granola (or your favorite pre-made granola flavor) 1 cup old-fashioned oatmeal ¾ cup dark chocolate chips, divided For directions click here.

Asian-Style Marinated Pork Chops

These Asian-Style Marinated Pork Chops from Martha Stewart are not only tasty, but just 6 simple ingredients! Pair with your favorite side of sautéed greens and voila–dinner is served!   Asian-Style Marinated Pork Chops   Ingredients   5 tablespoons soy sauce 2 tablespoons hoisin sauce 2 cloves garlic, crushed 1 tablespoon honey 1 tablespoon sugar 4 center-cut pork chops, 1-inch-thick, well trimmed   For directions click here.

Easter Sunday Meal

  He is risen! “And they found the stone rolled away from the tomb, but when they went in they did not find the body of the Lord Jesus. While they were perplexed about this, behold, two men stood by them in dazzling apparel. And as they were frightened and bowed their faces to the ground, the men said to them, “Why do you seek the living among the dead? He is not here, but has risen. Remember how he told you, while he was still in Galilee, that the Son of Man must be delivered into the hands of sinful men and be crucified and on the third day rise.” (Luke 24: 2-7 ESV) “HE IS RISEN! Easter is here–the celebration of the Savior who has conquered the grave. Jesus got out of the tomb. This day is meant for celebrating Jesus, the One Who conquered the grave, and not just today,…

Moroccan Chickpea Burgers

A meatless recipe for Good Friday, but first– What is Good Friday? “Good Friday commemorates the day after the Last Supper. Jesus was sent before the Roman governor Pontius Pilate. Pilate found no reason to punish Jesus, and told the Jewish priests to punish him by Jewish laws. The priests insisted that Jesus had broken Roman law, so Pilate went to King Herod of the Hebrew people. Herod too sent Jesus back to Pilate, who (literally) washed his hands of the affair and gave in to the demands of the Jewish priests to execute Jesus. According to Roman custom, Jesus was beaten and crucified, which was a form of both torture and execution meant to instill fear in any who would oppose Roman rule. To mock Jesus for his reputation as a revolutionary leader of the Jews, Roman soldiers made him a crown of thorns and crucified him under a sign…

Dr. Oz Fat Flush Water

This Dr. Oz fat flush water recipe from So Fab Food is infused with cucumber, grapefruit, tangerine, and peppermint leaves, providing vitamin C and phytonutrients to help speed up fat metabolism and rid the body of toxins! ***Flavor tip: Remove grapefruit peels before steeping to avoid bitterness Happy Steeping!   Dr. Oz Fat Flush Water   Ingredients   58 oz Filtered Water 1 Grapefruit 1 Tangerine 1 Cucumber 20 Peppermint Leaves   For directions click here.    

Pea Prosciutto Spring Pizza

A delicious and healthy twist on traditional pizza! This recipe is also a creative way to use fresh produce from the farmer’s market (triple win)! This Pea Prosciutto Spring Pizza from What’s Gaby Cooking has everything you need–an egg, fresh mozzarella, prosciutto, fresh peas and asparagus, and drizzled basil vinaigrette! Any dish with greens AND an egg, we love over here at Nutrition by Laine!   Pea Prosciutto Spring Pizza   Ingredients 1 recipe fresh pizza dough 1/3 cup Basil Vinaigrette 1 cup fresh mozzarella, sliced 1/2 cup fresh peas, blanched 1 bunch asparagus, tips only, blanched 2 eggs 4 ounces prosciutto Kosher salt and freshly cracked black pepper to taste Fresh Basil, torn into pieces   For directions click here.

Peanut Butter Banana Kefir Pancakes

These peanut butter banana kefir pancakes are mouthwatering from Kara Lydon, the Foodie Dietitian! *Additional Tips by Laine: 1. Make on the weekend and freeze for the week. 2. Kids will love them! 3. Maple syrup can be substituted for agave or honey….provides lower glycemic index. 4. Sub applesauce for butter. 5. Sub out Bob’s Red Mill or King Arthur GF baking flour for whole wheat flour. 6. Top with fresh berries for extra natural sweetness.   Peanut Butter Banana Kefir Pancakes   Ingredients:   2 cups white whole-wheat flour 2 teaspoons baking powder 1/2 teaspoon baking soda 1/2 teaspoon salt 1/2 teaspoon cinnamon 2 cups vanilla kefir 2 eggs 2 small or 1 large banana, sliced 2 tablespoons butter 1/3 cup maple syrup 1/3 cup unsalted creamy peanut butter   For directions click here.  

Mango Ginger Turmeric Smoothie

Turmeric–are you implementing this powerful spice into your diet? Turmeric is widely known for its anti-inflammatory properties due to it’s main active ingredient, curcumin. Turmeric has also been linked to improved brain function and decreased risk for heart, brain and Alzheimer’s disease. Increase your intake with this mango ginger turmeric smoothie by Lively Table!   Mango Ginger Turmeric Smoothie   Ingredients 3/4 cup mango cubes (fresh or frozen) 1/4 cup oats 1/4 cup nonfat plain greek yogurt 1/2-in piece of ginger 1/2 tsp ground turmeric 3/4 cup milk of choice (option: unsweetened vanilla almond milk) 3-4 ice cubes (if using fresh mango) Honey to taste   For directions visit here.

Cara Cara Orange Salad

The weather is starting to warm up and spring is nearing! As the temps rise, this salad from the Clever Carrot is a nice meal prep option that won’t leave you feeling too heavy. It is light and nutritious yet refreshingly juicy with cara cara oranges!    Cara Cara Orange Salad Salad ½ c. slivered almonds, toasted 2 leftover chicken breasts (grilled or roasted) 2 Cara Cara oranges 4 handfuls of mixed greens, washed & spun dry Miso Vinaigrette 3 tbsp. white miso ¼ garlic clove 1 tbsp. honey 2 tbsp. mirin 2 tbsp. rice wine vinegar ½ tsp. toasted sesame oil ¼ cup vegetable or mild olive oil 2 tbsp. water For directions click here. Enjoy!

Smoked Salmon & Smashed Avocado Tartines

Your next meal, eat some omega-3’s in these tasty smoked salmon and smashed avocado tartines from Baker by Nature! These are simple and could work for breakfast, lunch, or dinner! Besides containing omega-3 fatty acids, salmon contains vitamins and minerals, such as vitamin A, B, D, and selenium just to name a few. Salmon helps cardiovascular health, correct muscle and tissue development, improve eye health and aids in the overall metabolism of the body.   Smoked Salmon & Smashed Avocado Tartines   Ingredients:   2 slices bread of choice, toasted 1 ripe avocado 4 ounces smoked salmon 4 slices tomato 8 thin slices cucumber 1 tablespoon capers 1 tablespoon olive oil Fresh lemon juice for squeezing 1/2 teaspoon crush red pepper flakes 1/2 teaspoon flaky sea salt 1/4 teaspoon freshly ground black pepper For directions click here  

Smoked Salmon Salad

Load up on protein and omega 3’s with this delicious smoked salmon salad from the Natural Nurturer! Packed with cucumbers, avocado, blueberries, spinach, and, of course, smoked salmon–all drizzled in a tangy lemon Dijon dressing! This salad is hearty and will leave you feeling entirely satisfied.    Smoked Salmon Salad   Ingredients: Serves 2  For Salad: 1 avocado, pitted, peeled, and diced 4oz wild smoked salmon 2 Persian cucumbers 3-4 big handfuls of baby spinach ¾ cup fresh blueberries   For dressing: ¼ cup avocado oil or a good quality olive oil Juice of ½ a lemon 2 teaspoons Dijon mustard Sea salt & black pepper to taste   For Directions keep reading here.

Easy Gingerbread Cookies

It’s the holidays, that time of year that’s filled with lots of sweets and goodies! Instead of stressing and eyeing the cookie platter from across the room in yearning, know that it is OK to have treats just be MINDFUL. Being mindful of your eating habits during the holidays allows you to enjoy some of your favorite treats and avoid over indulging when you get alone with those cookies! Mindful eating allows you to be happy and avoid the binge eating that would just make your waistline angry with you in 2017, so relax and enjoy your cookie! These gingerbread cookies from My Wife Can Cook are easy and look delicious… Easy Gingerbread Cookies For the cookies: 1 c. butter, softened 1/2 c. brown sugar 1/3 c. molasses 1/8 tsp. baking soda 1/2 tsp. cinnamon 1/2 tsp. ground ginger 1/2 tsp. ground cloves 2 1/2 – 2 2/3 c. flour For the frosting…

Why is Fiber Good for Weight Loss?

  Want to lose weight? Eat more of these 7 high-fiber foods that do the weight-loss work for you. Why is fiber good for weight loss? For starters, it fills you up. When people were told to eat 30 grams of fiber daily, but were given no other dietary changes, they lost a significant amount of weight, according to a study in the Annals of Internal Medicine. Plus one study published in the Journal of Nutrition found that boosting fiber by 8 grams for every 1,000 calories resulted in about 4 ½ pounds of weight lost in 2 years. Check out these 7 foods to get your fill of fiber and remember eating organic, whole clean foods is treating your body well. Source: Green beans Raspberries Apple Pumpkin Chickpeas  Strawberries Sweet Potatoes Fiber is also a source of food for the healthy bacteria in your gastrointestinal tract, known as prebiotics! Prebiotics act…

Apple Cranberry Sweet Potato Bake Recipe

Apple Cranberry Sweet Potato Bake Recipe from Stupid Easy Paleo is the perfect grain-free dish full of spice and warmth! Throw these 5 ingredients together and you have a fun fall twist on regular sweet potatoes to bring to your next Thanksgiving potluck!   Apple Cranberry Sweet Potato Bake   Ingredients: 6 small sweet potatoes, peeled and diced 2 apples, diced ½ cup fresh cranberries* 2 tbsp ghee or coconut oil 1-2 tsp cinnamon or Primal Palate Apple Pie Spice Pinch of sea salt For full directions visit Stupid Easy Paleo here.  

Garlic Mashed Cauliflower

Thanksgiving is around the corner and this recipe is a delicious alternative for regular mashed potatoes! These garlic mashed cauliflower florets from Ultimate Paleo Guide are super simple and a perfect way to sneak in more veggies! Garlic Mashed Cauliflower Ingredients: 1 head Cauliflower (cut into florets) 2 cloves garlic 2 tbsp olive oil 1/4 cup Coconut milk Fresh chopped herbs (optional) Sea salt and fresh ground pepper (to taste) Directions: For full directions visit Ultimate Paleo Guide here.    

Spaghetti Squash Pad Thai

Looking to spice up a traditional spaghetti squash meal with some zest and life? Get excited because this flavorful Pad Thai inspired spaghetti squash from A Couple Cooks is perfect and happens to be gluten and grain free!   Spaghetti Squash Pad Thai   Ingredients: 1 large spaghetti squash Olive oil Kosher salt Fresh ground black pepper 3 carrots ½ red pepper 4 cloves garlic 5 green onions 2 eggs ½ cup chopped fresh cilantro 3 tablespoons sweet chili sauce 3 tablespoons soy sauce 1 lime Sriracha (optional) 2 tablespoons peanut oil 1 and ½ cup bean sprouts, divided ½ cup roasted salted peanuts, chopped Directions: Preheat oven to 400°F. Using a large, sharp knife, cut the spaghetti squash in half. Scrape out the seeds using a spoon and sprinkle the cut sides with olive oil. Season with kosher salt and freshly ground black pepper. Place the squash cut side down on…

Chicken Fajita Roll Ups

Who doesn’t love fajitas? These Chicken Fajita Roll Ups from Follow the Ruels are delicious and packed with lean protein! Ingredients 1tsp olive oil 1 green bell pepper, sliced 1 red bell pepper, sliced 1 onion, sliced 1 lb chicken tenders 1 tbsp taco seasoning Instructions Preheat oven to 375. Saute the peppers and onions in the olive oil over medium high heat until the peppers are slightly tender and onions turn opaque. About 7 minutes. Sprinkle 1 to 2 tsp of the taco seasoning over the peppers and onions part way through cooking. Lay the chicken tenders out on a cutting board and, one at a time, pound out the tenders with a meat mallet or the back of a pan until thin and flat. Sprinkle the surface of the tenders with taco seasoning. To assemble the roll ups, place a small stack of the peppers and onions in the…

Pumpkin Chocolate Chip Energy Balls

These Pumpkin Chocolate Chip Energy Balls from Clean Food Crush are fun and festive for fall and not to mention delicious! They are super easy and no bake–just mix, roll, and refrigerate! Pumpkin Chocolate Chip Energy Balls Ingredients: 3 cups dry, uncooked oatmeal 1 cup all-natural Pumpkin Puree 1 cup all-natural Peanut butter, or Almond butter 2/3 cup pure maple syrup or raw honey 1/2 tsp cinnamon 1/2 tsp pumpkin pie spice 1/2 Tbsp vanilla extract 4-6 Tbsp ground flax seeds 1 cup small chopped walnuts, chopped almonds, chopped peanuts, coconut flakes, or any combination of mix-ins that equal 1 cup total. 1/2 cup mini dark chocolate chips. You could use dark chocolate/cacao pieces, or just skip them altogether. Instructions: Combine all ingredients together in a medium bowl until very thoroughly mixed. Roll into balls of about 1″ in diameter (mine were a bit larger).  Place on a cookie sheet covered…

4-Ingredient Toasted Coconut Breakfast Spread from Spicy Perspective

  A quick and easy breakfast recipe to help start your day off right! This creamy whipped Toasted Coconut Breakfast Spread from A SPICY PERSPECTIVE has a secret ingredient that will give you a little pep in your step throughout the day 4-Ingredient Toasted Coconut Breakfast Spread Ingredients: 16 ounces Real California Milk Low Fat Cottage Cheese 1 tablespoon honey 2 teaspoons vanilla extract 1 cup shredded coconut Directions: Preheat to oven to 400 degrees F, and spread the coconut evenly over a baking sheet. Place the baking sheet in the oven on the upper rack. Toast the coconut for 2-4 minutes. *Do not take your eyes off the coconut, it can turn from white to black in a matter of seconds. Cool the coconut on the baking sheet. While the coconut is cooling, place the cottage cheese, honey, and vanilla extract in a food processor (or blender.) Puree until smooth. Add the…

Get the scoop on yogurt

What’s the difference between Greek yogurt and regular yogurt?

To understand what is the difference between greek yogurt and regular yogurt, it helps to know some “yogurt–making 101.” When both types of yogurt are made, liquid whey from fermented milk is drained off. More liquid whey is drained off to make Greek yogurt than to make regular yogurt. Less liquid makes Greek yogurt thicker and creamier than regular yogurt. It also accounts for nutritional differences between the two.* Greek yogurt contains more protein than regular yogurt. A cup of plain fat–free Greek yogurt contains 23 grams of protein compared to 13 grams in a cup of plain fat–free regular yogurt.  Comparing those same yogurts reveals that regular beats Greek for calcium content. The regular yogurt contains a whopping 450 mg calcium versus 250 mg calcium in the Greek yogurt. However, the Greek yogurt is still an excellent source of calcium. The Greek yogurt contains about half the carbohydrates of regular…

Grains: Scapegoat or a Healthy Staple?

With everyone watching their “grains”, this considerably staple food group has received a lot of bad rap as a food to avoid. As a nutrition coach I agree IF you have been tested for an intolerance…..keyword “TESTED”. Grains are not bad, in fact, they provide TONS fiber to your GI system. One of the questions I always ask my clients is “What is your elimination process?” This tells me many things like: are you eliminating unwanted toxins or are you absorbing unwanted extras, like excess fats. Elimination is key to keeping your GI healthy and your immune system strong. Need help putting the good grains and fiber back into your diet? Schedule a nutrition consultation and we can establish a personalized nutrition plan to get rid of unwanted toxins and with that unwanted extra weight. Read more from the Whole Grains Council and their recommended Grain-of-the-Month here.

Granola Bar

Not all granola bars are created equal

Not all granola bars are treated equal and with the hustle and bustle of work, kids, life. Getting nutrient dense foods in your daily meals are key. I like this website and how they broke it down into their TOP 15 granola bars.  Simple but educational information. Just a reminder that not all granola bars are created equal.     Click here to see the list of the top recommended granola bars.

Summer Salad

Time Saving Suppers

My best time-saving suppers in the summer are “salads.”  Not only are salads are quick, they require not much thinking when it comes to the same old “What am I going to make tonight”  Salads are also skinny around the waistline as long as you don’t pile on the salad dressings. My favorite bottled salad dressing is by “Organicville” because it is gluten free. I also like to add a squeeze of mandarin orange on my salad along with a little EVOO (extra virgin olive oil) with a touch of fresh cracked pepper. My favorite salads include the following ingredients: arugula or spinach, avocado, strawberries and a hint of gluten-free balsamic dressing. If you want more protein you can add shrimp, chicken, or summer sausage. So enjoy your summer time with your family and friends and think Salads!…….your waistline will thank you and so will your family and friends.

Blood Orange and Fennel Salad

Ingredients: Serves 4. 6 medium blood oranges* 2 fennel bulbs ¼ cup parsley leaves ¼ cup pistachio flakes   Lime & Pepper dressing ¼ cup freshly squeezed orange juice Freshly squeezed juice of 1 lime 1 tbsp maple syrup ¼ tsp ground cinnamon ¼ tsp ground pepper Directions: 1. Using a small sharp knife, remove the skin from the oranges. Thinly slice the oranges into round segments and place into a medium mixing bowl. 2. Carefully chop the end and tips of the fennel. Thinly slice the fennel and combine together with the parsley and oranges. 3. To make the dressing. Combine all ingredients in a small bowl and mix well. 4. Drizzle dressing over the salad, mix well to combine and sprinkle with pistachio flakes to serve.   * If you don’t have blood oranges. This can be substituted with regular navel oranges.   Recipe from Secret Squirrel Food

One Bite Brownies

Grain of the Month: Sorghum

June’s Grain of the Month is Sorghum. Ask a hundred people if they’ve ever eaten sorghum and chances are, they’ll have no idea what you’re talking about. However, sorghum, a cereal grain, is the fifth most important cereal crop in the world, largely because of its natural drought tolerance and versatility as food, feed and fuel. In Africa and parts of Asia, sorghum is primarily a human food product, while in the United States it is used mainly for livestock feed and in a growing number of ethanol plants. However, the United States also has seen food usage on the rise, thanks to the gluten-free benefits of sorghum for those with celiac disease. Sorghum is an ancient cereal grain and was collected 8000 years ago in Southern Egypt, in a place called Nabta Playa. Sorghum was domesticated in Ethiopia and Sudan and from there moved throughout all of Africa, where…