My Nutrition Studio celebrated PB and J day with a twist! These Almond Butter & Jelly Banana Bread Bars are fun to make with the kids and a delicious balanced breakfast or snack option. Check out Rachel Miller's demo on how to make them, and let us know if you try!
It may sound very obvious, but your hunger and fullness cues are there for a reason - for your body to communicate roughly when to start eating and when to stop eating. Consulting with a dietitian is helpful when navigating your hunger cues. We can help you process this information to better understand your energy needs for your best health!
Those concrete fad diets out there make it seem like there is a very exact amount of calories that your body needs, but in reality, your metabolism changes from day to day based on a variety of factors - physical activity, hormonal changes, how much you ate, stress, sleep, etc. Listening to your hunger and fullness cues will help you appropriately respond to these changing needs. Our hunger scale is a tool to reconnect with your body and practice intuitive eating. To better understand these levels, check out our hunger scale tool below!
There are so many reasons to see a Registered Dietitian! From digestive troubles, abnormal bloodwork, to optimizing your health with preventative action… the list goes on! If you are thinking about working with a dietitian or already having something in the books, check out our tips on how to prepare for your consultation!
Even though the holidays may be different this year, we are still whipping up our favorite holiday goodies here at My Nutrition Studio! Check out our signature holiday bark and. unique veggie dish below!
ANTI-INFLAMMATORY HOLIDAY BARK
1 lbs dark chocolate (we used Trader Joe’s Dark Chocolate Bar)
1/2 cup slivered almonds
1/2 cup chopped pecans
1/2 cup unsweetened coconut
1/3 cup dried blueberries
Chop chocolate into small 1/2" pieces. In a microwave safe bowl, melt chocolate in 20-30 second intervals (stirring between each interval) until melted. Do not burn! Once melted and glossy, pour most of the chocolate (leaving a tad behind for drizzling) onto a cookie sheet lined with parchment paper. Sprinkle almonds, pecans, coconut, and blueberries onto the chocolate. Press down gently to make sure toppings stick. Drizzle remainder of chocolate over the bark. Refrigerate until firm, about 30 minutes. Remove and cut with a knife or break into desired pieces.
3 yellow squash
2-3 roma tomatoes
1-2 tbsp olive oil
3 sprigs fresh thyme
1-2 tbsp chopped fresh parsley
Salt and pepper to season
Preheat the oven to 400°F. Clean all vegetables and slice them finely into equal round slices the best you can. Align the slices tightly alternating with each vegetable. Sprinkle dish with fresh thyme, drizzle with olive oil, and season with salt and pepper. Cook in oven for 30 minutes. When ready, sprinkle fresh parsley over tian and serve immediately!
We all know how important nutrition is during pregnancy, and most expectant moms ensure that they’re meeting their nutrient requirements, as well as avoiding foods that may be unsafe. But what about postpartum nutrition?
If you are expecting a baby or have just had a baby, let’s not overlook the nutrition support needed after delivery. An adequate diet is especially important for recovery, and to supply you with the energy necessary to care for your new baby.
Check-in with these tips as part of your postpartum journey--
1) Hydrate—It’s crucial that you stay hydrated, both to maintain healthy digestion and to help establish and maintain the proper milk supply. Drink frequently and proactively (before you feel thirsty) to avoid dehydration. Adequate hydration also supports energy, so treat yourself to a fun water bottle!
2) Make convenient snacks available— especially those that you can eat one handed like bars, whole grain muffins, and energy bites. Finding your groove with a new baby doesn’t always align with your typical eating schedule, so hearty snacks will keep you going like these Chewy Granola Bars.
3) Accept help! It’s essential that you have some healthy home cooked meals ready to heat up post-delivery. Most moms would agree that the best gifts post-delivery are home cooked meals. This allows you to relax/get in more shut eye, support an adequate caloric intake, and alleviates the stress of feeding the family. This recipe for Green Goddess Enchiladas is the perfect example for a nutritious casserole waiting to be reheated.
For customized plans to support you further, schedule an appointment with one of our dietitians at My Nutrition Studio!
We wanted to share some tips to ensure you are fueling your body at your best! Lunch is one of those missed opportunities for nourishment, especially if you are in a rush- either skipping entirely or opting for drive-thru options with no intention.
We had to share this granola recipe immediately because it's THAT GOOD! Light, crispy, and full of nutritional value with nuts and seeds. Some shifts from your usual granola recipe is that we are using olive oil, resulting in the best texture and an optimal fat profile. The addition of freeze dried fruit is another texture element that gives granola a new light.
A popular goal amongst our clientele is to add more cruciferous vegetables or leafy greens daily, so try this if you need a boost! Saag Paneer is a dish that I usually grab for take out at Tarka, but I figured I could make something close, or at least similar at home. Saag paneer is a classic Indian dish of cooked spinach studded with cubes of seared cheese.
The spices in this dish will get you out of a meal planning rut. Consider it a "plan B" meal if you don't have time to defrost a protein for dinner- the paneer cheese is already waiting for you in the fridge... Here it goes!
Did you buy the cherries and just snacking on them? Try them in your next meal instead! We love this recipe because it screams seasonal produce, flavor, and summer.
One of the most common mistakes we see when making changes to our overall intake is under fueling- meaning not eating often enough during the day. This leaves us coasting with a low blood sugar which can affect us mentally and physically... eventually to a restrict/binge cycle way of living. These DIY protein bars can keep you on point with your meal pattern, so give this recipe a try if you have some protein powder in your pantry.
You may be cooking A LOT more than usual with the new normal of shelter at home. We can use this as an opportunity to make your kitchen skills stronger and YOU being far more confident in the kitchen. Consider these creative ways to use pantry staples to reinvent a meal or two!
With practice, a leftover protein can be repurposed into an entirely different entree. Using leftover chicken, this Thai Chicken Salad is great example of this. Roasted chicken is a family favorite, so there is most likely shredded chicken in the fridge about twice a month. The secret to this salad is the peanut dressing, and there's nothing better than a lunch with tropical vibes. Let's get out of our comfort zone and try it!
Your basic apple and peanut butter snack can be transformed into something as fun as this "apple cookie" combo. With apples non-traditionally sliced into circles with seeds removed, have fun with adding any nut butter and following toppings for a fueling snack...
Let us help you put your nutrition foundation into practice! Creating healthy habits to honor your body requires ACTION, and we are here to provide you with ideas and inspiration to support your journey.