MVP Quiche + Random Kitchen Tips

Savory Spice Shop recently invited me to be their guest chef for a Back to School cooking demonstration. Whenever I do one of these, I always like to remind my audience that I am a Registered Dietitian by occupation, and self-proclaimed chef taught mostly by…the internet. Plain and simple: my cooking demos are more like Mr. Wizard meets Molly Shannon and nothing like Martha Stewart decorating a gingerbread house.

One of the many things I love about cooking demos is that I can 100% relate to my audience and vice versa. I know what it’s like to feel a little overwhelmed or flustered in the kitchen, and I’m not trying to hide it. Instead of saying, “check this out, so easy, happy trees,” my approach looks more like, “Oh, that didn’t turn out so great…but here is how we can fix it.” Truth bomb: you are going to mess up…a lot. BUT there is always a way to make it right. I have learned so much about cooking through trial and error; therefore, I bring a not-so-traditional perspective to the kitchen table.  Not only do I incorporate ways to add nutritional value to meals without losing the flavor or quality of the dish, but I also share pointers that your glorified Top Chef may not think to share because it seems like common sense.

Let’s be real…you can feel like a real idiot in a kitchen pretty quickly if you don’t know what you’re doing. It’s a humbling place for many…including myself. If only these little kitchen walls could talk…

Home Depot: $3. Click picture to purchase. Disclosure: Not an advertisement. You’re welcome.



Self-Taught Chef Tip #1: Never cut an onion again without a pair of these babies…







In preparing for a cooking demo, I like to come up with fun, relatively simple recipes that I have yet to share on P&P. This gives the demo attendees first dibs on tasting the new treats, and for this particular event, attendees also received little goody bags containing the recipes and spice samples used in each one.

Today I am sharing the recipe for Miniature Veggie Pizza Quiche, aka MVP Quiche.  The other three recipes from the cooking demo will post soon, so make sure to check back to grab those as well. The MVP Quiche recipe can be a little bit tricky; therefore, I have included a few tips to help you stay out of the disaster zone. Good luck!

MVP (Miniature Veggie Pizza) Quiche *Crustless

Serving size: 1-2 mini quiche; Servings approximately 6
Prep Time 15 minutes
Cook Time 25-30 minutes
  • extra virgin olive oil spray
  • 12 large eggs
  • 2 cups chopped vegetables (I used bell peppers, red onion, broccolini, & mushrooms)
  • 1/2 cup marinara or pizza sauce
  • 1/2 cup mozzarella cheese, shredded
  • 1 tablespoon Savory Spice Pizza & Pasta Sprinkle *salt free
  • 1 teaspoon Savory & Spice Granulated Onion
  1. Preheat oven to 350. Generously coat silicone muffin pan with olive oil spray and set aside. *
  2. In a large mixing bowl, whisk together eggs and spices.
  3. Sauté vegetables and evenly distribute into 12 muffin cups.
  4. Pour egg mixture over vegetables into each muffin cup. **
  5. Dollop each cup with 1/2 tablespoon of pizza sauce.
  6. Top pizza sauce with a little sprinkling of mozzarella and spices.
  7. Bake for 25-30 minutes.
  8. Allow quiche to cool in the muffin pan (~30 minutes) before carefully removing each one with a spatula or small knife.

Recipe Notes

*You will need a silicone muffin tin. The standard muffin tin simply doesn’t cut it. Trust me. I’ve tried. Purchase one here on Amazon. 

**Before you pour egg mixture into muffin cups, place a baking sheet underneath the tin. This will help you transfer the pan into the oven without slinging your uncooked eggs all over the kitchen. Been there, done that.

Storage: Place quiche in an air-tight container and store in the refrigerator. For desirable freshness, eat within 2-3 days.

Freezing: If you’d like, place quiche in a freezer bag and store in the freezer for longer keep.

Spicy Rosemary + Maple Crunch

I often hear that baking granola is easy. But I disagree. Things that require eye-balling and provide a somewhat generous temperature range are a lot easier to me than baking…which is why baking is my favorite. It’s much more scientific and precise, and therefore, it’s a challenge. Who doesn’t love a good challenge? I know I’m not the only nerd out there. And if you’re reading this…clearly you are a nerd, too. So fold your cards, please.

I have burned so many batches of granola that I would be embarrassed if there was an actual running tally. Let’s just keep it at this…CPI has called a handful of times asking if they needed to dispatch fire trucks to my place.  I had to explain that I burned granola but everything was under control.

My point here is, granola isn’t easy because you can’t just throw it in the oven and walk away from it. You must pay attention. So…pay attention!

Here’s one of the dandiest granola recipes I’ve ever tried and it all came together while I was experimenting with what I thought would turn out to be a huge fail. And I was oh so wrong.

Spicy Rosemary + Maple Crunch

Yields approximately 4 cups; Servings approximately 16
Prep Time 10 minutes
Cook Time 45 minutes
  • 1 ½ cups steel cut oats
  • 1 ½ cups mixed nuts, coarsely chopped (½ cup almonds, ½ cup walnuts, ½ cup pecans)
  • ½ cup unsweetened coconut
  • 1 teaspoon fresh rosemary
  • ½ teaspoon sea salt
  • ¼ teaspoon cayenne pepper
  • ¼ cup organic extra virgin coconut oil
  • 3 tablespoons Pour Olive’s Rosemary Olive Oil
  • 3 tablespoons pure maple syrup
  1. Arrange a rack in the middle of the oven and heat to 300 degrees F. line a rimmed baking sheet with parchment paper.
  2. Combine the steel cut oats, walnuts, pecans, almonds, fresh rosemary, cayenne pepper and sea salt; set aside.
  3. In a small saucepan, melt coconut oil over low heat; stir in the olive oil and maple syrup until reaches a syrup consistency.
  4. Add liquid to the dry ingredients and stir well until everything is well coated.
  5. Spread evenly on the baking sheet and bake for about 45 minutes, rotating the pan every 15 minutes, or until the granola is lightly golden.
  6. Remove from the oven and transfer parchment paper off of the baking sheet to allow cooling completely.

*Store in an airtight container. Keeps for up to one week…maybe more! 🙂


Baby Kale & Quinoa Bowl

Salads don’t have to suck. For a long time (well before my nutrition career), I believed that salads were a form of self-punishment. I tried to like them. I couldn’t do it.

Later I learned they aren’t so bad, thanks to salad geniuses like my friends at Chop’t Salad Creative Co.  But you don’t have to order takeout just to get a good salad. If you think you’re incapable of making an edible salad at home, try this recipe and change your perception. It’s a guaranteed winner-winner salad dinner!

Baby Kale & Quinoa Salad + Honey-Orange Balsamic Vinaigrette

Yields 1-2 servings *If you’re really hungry, I wouldn’t share it 🙂
  • 4 cups baby kale
  • 2 tablespoons extra virgin olive oil
  • 1 teaspoon Pink Himalayan Salt
  • 1/4 teaspoon Cayenne Pepper
  • 2 tablespoons orange juice, fresh
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon organic raw honey
  • 1/2 cup cooked quinoa
  • 1/4 cup chickpeas, rinsed and drained
  • 2 tablespoons dried cranberries
  • 2 tablespoons pine nuts, toasted
  • 1/4 medium avocado, cubed
  • 1 tablespoon white balsamic vinegar
For the Kale Chips
  1. Preheat the oven to 300 degrees F. Line two baking sheets with parchment paper.

  2. Rinse and dry kale well. Toss 1 1/2 cups of the kale in 1 tablespoon of olive oil, 1/2 teaspoon of salt and cayenne pepper. Massage the oil and seasoning into the kale leaves.

  3. Divide and spread leaves into two even layers on baking sheets.

    *Note: the more space between leaves, the crispier your kale chips will be. Therefore, try to keep overlapping pieces to a minimum.

  4. Bake for 10 minutes, then rotate and bake for another 5-10 minutes.

  5. Gently transfer kale chips with parchment paper onto a cool surface.  Allow the kale chips to cool completely.

For the Orange-Honey Balsamic Vinaigrette

Whisk together orange juice, remaining olive oil (3 tablespoons), honey, and balsamic vinegar. Season to taste with remaining salt.

For the Salad
  1. Massage the remaining kale with 1 teaspoon of Honey-Orange Balsamic Vinaigrette. This will serve as your base of the salad. Layer this on the bottom of a salad bowl or large plate.

  2. Toss cooked quinoa with White Balsamic Vinegar. Add the cooked quinoa on top of the kale. Sprinkle chickpeas, cranberries, pine nuts, and avocado.

  3. Top with kale chips, and pour remaining dressing over the salad, or leave on the side.

An Exception to the Breakfast Rule

Breakfast is my thing. Especially on the weekends. And because it’s nearly impossible to find a place that has exactly what I want without me customizing my order to the annoyingth degree, I usually opt to create my own breakfast spread at home.

Here is my rationale:

  1. Breakfast can be simple and low-maintenance to make and clean up if you do it right.
  2. The complexity of how many ways you can order eggs (and bacon, for that matter) can put you, your server and the cook staff in quite the pickle. Side note: If I had a nickel for the number of times I have ordered eggs over medium and they end up rubbery because I over describe my preference, or like a dam just broke because I downplayed the importance of the over-medium characteristic, I’d be a rich lady. Alas, when you dine out, you have to expect these things…
  3. Sometimes it’s just too much brainpower to find something you enjoy (you need to be excited about your food!) while still maintaining some type of balanced, nutritious diet.

With that being said, every rule usually has an exception or two. In my 10+ years of living in Charlotte, NC,  I have finally found my exception to the breakfast rule.

Drumroll, please…

Put your forks together for The Suffolk Punch! This hot spot opened up in Fall of 2017 and lucky for us, they serve brunch on Saturdays and Sundays. This means I’m not in my kitchen as much on the weekends, and it is delightful to say the least!

In addition to being delicious, TSP is nutritionally aware, aka THEY GET IT. Their entire menu is non-GMO, organic and/or local whenever accessible, and completely soy-free.

One of my biggest things as a dietitian is not selling anyone on just the concept of “healthy.” Why? Because healthy is both complicated and too vague; it’s not a one-size fits all. Not to mention it’s not exactly top of the list when trying to figure out brunch plans with friends. The good news is that you can eat well, be healthy AND look forward to meals without being stressed out. It’s not easy, but with the right information (and dietitians having your best interest in mind!), you can find great, balanced options while navigating quickly through all the crazy myths and food marketing schemes that are out there to make things much more complicated than they need to be.

So let’s start HERE, and try one of my top three TSP brunch favorites!

The Veggie Burger is the first thing I tried at TSP. I have tried many a veggie burgers in my time, and this one is a flavor explosion and a must-try! Comes with arugula, house-made BBQ sauce, and goat cheese crema…YUM!

Usually when I find something I like on a menu, I stick with it. But my second visit to TSP I actually ventured out and tried the Chiliaquiles. Holy molé (get it???)…out of this world good, and also gluten-free! Corn tortillas (crispy!), guajillo sauce, queso fresco, pulled chicken, peppers, fried eggs, onion, salsa verde. Oh my.

The Roasted Vegetable Hash is a nutrition power house if you ask me. Gluten-free and loaded with seasonal, local farm vegetables topped with fried eggs.

If your mouth isn’t already watering enough, torture yourself a little more and check out their Full Brunch Menu.

The Suffolk Punch is taking reservations for Mother’s Day. Don’t miss your chance to check them out and wow the moms in your life. If you are a regular, you know how packed it gets on the weekends, so make sure to call today to grab your spot!

(704) 319-8650

2911 Griffith St
Charlotte, NC 28203

On the Light Rail
@ New Bern Station

*All images by Josh Vasko |

Easy Egg Salad

One of the biggest nutrition obstacles for most people is figuring out what to eat for lunch. When I worked at a desk full-time, I can recall several times where I just couldn’t bring myself to pack a lunch or plan meals ahead. When I didn’t have a plan, I was much more likely to be impulsive with my food choices and eat something I didn’t necessarily want all that much just to bring a little excitement to my day. Can anyone relate?

This thought process and reluctance to change behavior, aka packing a lunch when you would rather just wing it, is normal. We are creatures of habit, so it sometimes takes doing something with reluctance and witnessing the benefits in order to reinforce a new habit. We have the tendency to turn the idea of change into a much larger, more difficult dilemma than it really is.

Eggs are small but mighty nutrition powerhouses. This egg salad recipe not only satisfies the body, mind and tastebuds, but it is a great (easy!) option to throw into your weekly rotation of meals, especially if you are struggling with finding good options that do not require a lot of time or energy.

I am offering you this simple recipe in hopes that you will try it, like it, and start to make more meals at home instead of feeling conflicted about what to eat out in a world of endless food choices. It’s all about balance, so let this recipe be a part of that equation!

Easy Egg Salad

Yields approximately 2-3 servings
Prep Time 15 minutes
Cook Time 15 minutes
  • 4 large hard-boiled eggs
  • 2 tablespoon light mayo
  • 1 tablespoon light sour cream
  • 1/2 teaspoon yellow mustard
  • 1/4 teaspoon ground pepper
  • 1/4 teaspoon Kosher salt
  • 1/4 teaspoon juice from sweet gherkins (optional)
  • 1/4 tsp paprika (optional)
  1. Peel hard boiled eggs and dispose of shells. Separate the yolks from the egg whites by slicing each egg into halves, and place egg yolks in a bowl.
  2. Mash the yolks with a fork, and add mayo, sour cream, mustard, salt, pepper, and pickle juice. Mix ingredients until you reach a smooth consistency.
  3. Gently fold in the egg whites.
  4. Divide the egg salad evenly between two containers and store covered in the refrigerator until you’re ready to consume.

Recipe Notes

For an added touch of fancy, sprinkle paprika on top of the final product just before serving and/or consuming.

Serving Recommendation: serve egg salad with Mary’s Gone Crackers gluten-free original crackers.

Breaking Down the Pose

Forward folds are underrated. They often are woven into the beginning of a yoga class as a warm-up to gently, gradually relieve tension in the body, specifically the shoulders, neck, lower back, hamstrings, hips and calf muscles. Forward folds are also great for mindfully strengthening the thighs, knees, lower back and abdominal muscles.

My favorite forward fold variation is Padangusthasana, a deeper variation of Uttanasana, (forward fold). To get into it, start in mountain pose (feet parallel, facing forward and hips distance apart, arms resting by your sides, palms facing outward and fingers spread apart, core hugging in, hips tucked under slightly, top of head reaching towards the sky, and stacking shoulders over hips over knees over heels). From mountain pose, imagine the top half of your body is a lever, and slowly hinge forward at the hips, keeping your head, neck and spine in one long line, moving together as one. For my visual peeps, imagine you are E.T. when he gets super anxious and his head extends out of his neck – this is exactly what you want to do from your head all the way down to your tailbone. I actually picture E.T. a lot when I move in a yoga class and it helps. I am going to have a difficult time teaching this in class without laughing now that I just shared one of my awkward yoga visualizations.

Now you’re ready to take a bind: Peace sign fingers (index and middle fingers) clasp around the big toes. Your thumbs meet the two fingers on the other side. Holding the bind in place, halfway lift (hinge at the tops again, slight or subtle bend in the knees to keep your spine protected like you are going to attempt to stand all the way back up), and use the bind to help draw your spine out a little longer as you keep your belly button pulling towards the spine. When you halfway lift, the top of your head is pointing straight ahead and your chest should be parallel to the floor, your spine and neck are in one straight, extending line, and your torso creates a 90 degree angle with your legs. Again, you are a lever.

To coordinate this with breath, take a deep INHALE through the nose as you halfway lift to lengthen the spine. Then, as you use the peace sign fingers bind to slowly, mindfully pull yourself back towards the ground while keeping a long spine, EXHALE. You want to pull the top of your head closer to the floor while keeping your spine and legs lengthening simultaneously. Hold the bind for five deep, slow rounds of inhaling and exhaling and you pull yourself closer to the ground on each EXHALE. This is when you can begin to take the bend out of your knees as long as it feels natural and comfortable on your spine and body. If you have straight legs and a bend in the elbows, then pull the elbows out to each side. Really engage your quadriceps here (and your core), pulling kneecaps up and make sure your toes are spread wide on the ground, but not gripping the floor. The less tension you can manifest in each pose, the more benefit you will receive.

A few things to note

Your spine is the priority in pretty much every pose; therefore, if you do not keep that in the front of your mind and take care of it throughout your practice and movements, you need to back up, reset priorities and allow your body to open up. If you lose the integrity of your spine, it will not matter that your legs are able to straighten or your head can reach the ground. If you have super tight hamstrings, keep a gentle bend in your knees for the entirety of this pose with a long spine.

With that being said, while it’s perfectly fine to keep a bend in the knees, make sure you are also getting something out of the pose. There is a fine balance in everything we do…hence, Planks & Pizza.  We need to acknowledge when we reach a point where we are doing too much and pushing too hard, and on the flip side, we must recognize if we are at a place of complacency where should push ourselves a little harder to make a little progress. The goal with Padangusthasana is to work on the tightness in your hamstrings while moving safely, so if you aren’t feeling a stretch on the upper back side of your legs, you may need to go back through the steps and find what option works best for you.

Lastly, regardless of where you are in your practice, please remember that just because you may have to bend your knees today, doesn’t mean you will next week. Part of yoga is learning to love and accept yourself and your body where they are in their current state. Let everything else go, work on the mind as you work on opening up your body and trust the process one-hundred percent.

Mini Coconut Macaroon Cups

Easter candy smacks you in the face every time you walk into the grocery store, so shouldn’t we create a nice place for it to live before we shovel it in by the handfuls? Call it an excuse to buy the candy, but I’m calling it arts and crafts meets a perfect dessert pairing that’s festive and aesthetically pleasing. You’re welcome.

Mini Coconut Macaroon Cups

Servings: 24 mini macaroon cups
Prep time: 15 minutes; Cook time: 20 minutes; Total time: 50 minutes
  • nonstick cooking spray
  • 5 egg whites
  • 1 tablespoon granulated sugar
  • 3/4 teaspoon Kosher salt
  • 1/2 teaspoon vanilla extract
  • 14 ounces shredded unsweetened coconut
  1. Preheat your oven to 300 degrees. Spray mini muffin tins thoroughly with cooking spray and set aside.
  2. Add egg whites, sugar, salt and vanilla extract to a medium-sized bowl, and whisk well. Mix in the shredded coconut until evenly coated, and you’re ready to nest.
  3. Fill each muffin tin (cup) two-thirds full with coconut mixture, and pack down. Then, make a deep indentation into the center of each cup with a wooden spoon handle, and lightly press mixture up the sides of each cup
  4. Set a timer, and check the color of the mini cups after 20 minutes. The edges should be a crispy, golden brown color, and the centers a lighter golden brown. If edges still need to cook a little longer, check in increments of 5 minutes until you are satisfied with the aesthetic.
  5. Remove tins and allow to cool (still remaining in tins) on a wire rack for 15 minutes. Use a paring knife to carefully loosen the edges of each cup form the tin and remove to cool completely on a wire cooling rack.
  6. Decorate each cup with your favorite Easter candy, and wow your peeps!

Not only do these Mini Coconut Macaroon Cups require MINIMAL TIME and MINIMAL CLEAN-UP, but crafting them is truly easy-peasy and an activity for all ages. Give your kids something to do besides dyeing eggs this year, and then take pictures to one-up all of your friends’ kids. (Just kidding…that is completely up to you).

I highly recommend using a combination of Whoppers Mini Robin Eggs, Reese’s Pieces Eggs, and Cadbury Mini Eggs to decorate the macaroon cups and add a variety of textures and flavors.

Note: Recipe adapted from the lovely Martha Stewart. Check out her recipe video here

A Chicken Salad Tune-Up

As a dietitian, providing healthier options to my clients is the bare minimum of what I do. If it tastes like cardboard, what is the point?  Therefore, if I am offering suggestions or recipes, I am going to try them out for myself first to make sure they pass the test. If I can’t find a realistic option, then I will create one. And this is one of the main reasons why I spend hours of my time in my kitchen working on new recipes to share with my clients as well as my readers.

The recipe development process is timely, yes. But it can also be also pretty fun if you like to taste-test. In my kitchen, a recipe is never 100% complete, but at some point you have to put the forks down to write it all down.  This chicken salad tune-up is a healthier option to the mayo-overloaded chicken salad without sacrificing the flavor.

A Chicken Salad Tune-Up

yields approximately 3-4 servings

    • 32 oz Organic Chicken Broth, Reduced Sodium
    • 1-2 lb Organic Chicken Breast
    • 1-2 stalks Celery (finely chopped)
    • 1/4 cup Onion (finely chopped)
    • 1/2 cup Organic Mayonnaise
    • 1/3 cup Greek yogurt
    • 2 tsp Onion Powder
    • 1 tsp Garlic Powder
    • 1 tsp Fresh Ground Pepper
    • 1 tsp Kosher Salt
  1. Pour chicken broth into crock pot and turn on high heat.
  2. Once liquid begins to simmer, add chicken breasts, cover with a lid and turn heat to low. Allow chicken to slow cook for 4-6 hours until tender.
  3. Chop celery and onion while chicken is slow cooking. Place into a small, covered container and store in refrigerator until ready to use.
  4. In a small mixing bowl, stir mayonnaise, Greek yogurt, and spices. Store in refrigerator until ready to use.
  5. Once chicken has cooked, remove from crockpot and transfer to a large mixing bowl. Shred chicken with two forks while it is still hot. Allow to cool for 15-20 minutes, then cover container with foil and place in refrigerator to chill.
  6. Once chicken has cooled, add remaining ingredients and combine well. Adjust seasonings to your preference.

I recommend pairing this chicken salad with Trader Joe’s Raisin Rosemary Crisps or Mary’s Gone Crackers depending on your taste preferences and diet restrictions. The Raisin Rosemary Crisps bring a slight sweetness to the chicken salad game for a great sweet and savory combo, and they are a good bang for your buck with respect to calories and taste (90 calories for 11 crackers). Mary’s Gone Crackers allows the chicken salad to take the spotlight, and they are organic, vegan, non-gmo and gluten-free! You really cannot go wrong with either choice.

Making Shifts

Yoga allows us to make shifts in the way we think and how we talk to ourselves.

Challenging the body and cultivating a slower, steady breath in our yoga practice gives us the chance to not only strengthen our bodies, but also clear out the clutter for our minds and our emotional well-being. And while I am a huge believer in the practice of yoga, you don’t have to find these shifts on your yoga mat. It’s more about spending time away from distractions and intentionally working on the way you think, the stories you tell yourself, and your perceptions of what happens around you. We often cannot control our surroundings, but we can control our thoughts – even though sometimes this seems impossible or too difficult.

We are all guilty of sometimes neglecting the importance of taking breaks from our busy lives to slow down. We feel like we simply do not have the time. However, by giving ourselves permission to slow down, we achieve a healthier life balance by allowing our mind to process and prioritize what really matters and let go of the rest.

How often do you take time to slow down and check in with yourself?

Take this non-yoga scenario: You go to the grocery store without a list, and you buy everything you need. You return home to put your groceries away and realize you forgot eggs. Suddenly, the errand you thought you checked off your list isn’t actually checked off.  You have to make a second trip, and the second trip is super annoying because now you are just wasting time.  You feel flustered because had you slowed down to make a list, you would not have forgotten the eggs. Instead you are spending time racing back to the grocery store and playing chicken in the parking lot.

Situations like these are completely unnecessary and avoidable…if we have the right approach. When we commit to making tiny changes over time instead of all at once, it is less overwhelming. When we pause every now and then to think instead of rushing through life, we are actually freeing up more time by determining how to accomplish tasks more efficiently, not just quickly. Our minds can wrap around this way of thinking much easier because it is more realistic. The more we do it, the easier it becomes because we are cultivating new patterns that eventually make their way into the habit category. We want to make tiny shifts in our thinking and our behaviors so that they ultimately become newer, better habits!

In yoga, we turn inward to focus on the breath and often set an intention for the practice. One of my favorite intentions is “breathe through it” or “keep breathing” because when I get overwhelmed, my natural tendency (habit) is to hold my breath. The more I can focus on my breathing when I am overwhelmed, overworked or flustered in my yoga practice, the easier this becomes. Practice makes progress, and consistent practice turns into habit.

We have to find faith in the process and trust that everything unfolds as it should. We are our own teachers – our best, truest teachers. The more we take time to pause and check in – whether it is on or off the mat – the more we learn from ourselves. We listen more to our own voices, and less to the distraction of outside chatter and pressures that sometimes can do more harm than good.

If you are interested in developing your yoga practice, or have never tried yoga before and want to see what it is all about, go to my Yoga page here or Contact me here. I would love to set up some time to chat with you about your personal goals and how we can work together to help you reach them.

Healthier Together

Healthy eating is imperfect. When we make perfection the focus of achieving a healthier diet, we are setting ourselves up for failure.

My number one priority as a registered, licensed dietitian is to help my clients find happiness from the very beginning of their journey. If we can approach change from a positive, feel-good place, I know that the work that we do together will not only be successful, but will also be long-lasting, hopefully for a lifetime.

Have you ever tried a diet where you felt like you couldn’t go out to eat with friends? Or perhaps you told yourself you had not made enough progress to deserve a certain meal or treat. When we deprive and shame ourselves into healthier eating, we feed our minds and emotions with harmful words and feelings, even though we may feed our bodies with healthier foods. What we tell ourselves is important, and we must fully grasp this concept if we want to achieve and maintain healthy changes that will last us a lifetime.

What are some long-term goals you would like to accomplish through a healthier way of eating and living? Have you ever considered that the biggest obstacle preventing you from achieving your goals is your mindset, and not your will-power?

Unfortunately, a healthy diet does not have a simple formula that applies across the board. It varies from person to person, and it is about more than simply calories in-calories out.

Take a closer look at diets that have had short-term successes with limited or zero long-term research to back them up. A plan that promises you success in 30 days will likely lead you to to fall off the wagon in the same amount of time.

When we are fed up, frustrated and tired of feeling a certain way, we look for a quick fix just to provide some relief. We want to escape how we feel in that very moment. But before we act, we need to find out if these quick solutions are realistic, sustainable and most importantly, safe for the long haul. That isn’t always easy to research thanks to the overload of information that is out there on “healthy” eating.

Look at the bigger picture. 

You may not want to hear this, but healthy eating should NOT be about the goal of weight loss or fitting into last year’s skinny clothes. I get it, I’ve thought it myself, but this way of thinking will not get us where we want to be…trust me. But it also is not as straight-forward as increasing fruits and vegetables, dodging red meat and completely cutting out junk foods. It’s not black and white, and side note, I am a huge advocate of indulging – especially when it comes to great pizza and dessert! So if you work with me, you can still have those things…in balance of course.

How we treat our bodies and the nutrients we provide them matters in everything we do.  When we make lifestyle changes, they need to be reasonable and gradual. We can’t make a hasty decision to implement changes and expect those changes to last us a lifetime. We get one body, we should treat it with the utmost care and make our decisions wisely. We should also enjoy life in the process!

If you find yourself struggling to find a happy medium or balance, I encourage you to consider working with a dietitian to troubleshoot what is holding you back from living your happiest, healthiest life. Click here to learn more about my Nutrition + Wellness Services.