Garbanzo Berry Cupcakes

The base for this recipe may not have been cupcakes, but with a tad more moisture and a couple of edits to these chickpea flour banana muffins you now have a successful fiber-ful cupcake. Even better, I have the easiest and most nutrient-rich ways to add patriotic color. This way you can celebrate Memorial Day and 4th of July with them!

Continue reading

Creamy Asparagus and Pea Risotto

IMG_1938Disclosure: I received free samples of Sabra Hummus mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Sabra and am eligible to win prizes associated with the contest. I was not compensated for my time.


Happy National Hummus Day! Hummus is not something we need to reserve only for dipping so, let’s celebrate it’s versatility all year long. While I already posted an extremely quick and easy Zucchini Rollatini this past Tuesday that anyone can celebrate with, today’s dish a tad more sophisticated. I had recipe tested both a few times and couldn’t resist sharing each of them with you for this fun foodie holiday! The sophistication doesn’t mean a beginner cook cannot make this recipe, though. It takes a bit longer to prepare with the easy steps below, but since it can be made ahead of time and served cold, that shouldn’t be a problem for any summer party! Continue reading

National Fitness Day 2017

Happy first ever National Fitness Day for the USA! While I have been an athlete my whole life, I absolutely love exercise for it’s stress management benefits as well as the social experience it can provide. It’s an added bonus that activity is crucial for chronic disease prevention and management! I studied exercise science in undergrad a bit, it was part of my graduate degree, and as you know, integrating nutrition with fitness is my favorite part of this field! I believe that fitness should be a part of our life from an early age, which is why I am a PHIT America ambassador, but if you weren’t active as a child, it doesn’t mean you can’t make it a habit now.

To celebrate, I am sharing with you:

  • How I’ve found more mindful and joyful movement as an adult
  • My favorite tools for injury prevention
  • Why nutrition is part of your training and fitness
  • My Broad Street Run recap and next fitness goals

Continue reading

Zucchini Rollatini

Disclosure: I received free samples of Sabra Hummus mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Sabra and am eligible to win prizes associated with the contest. I was not compensated for my time.


Now that Cinco de Mayo is over, it’s time to focus on the next holiday! No, not Mother’s Day {though I am sure your Mom would love this recipe}. I’m talking about National Hummus Day, obviously! I make hummus very often, but it’s also such an easy ingredient to pick up at the grocery store and it is useful for so much more than dipping. Let’s celebrate it’s versatility on Hummus Day, May 13, on Mother’s Day and every day! Continue reading

Summer Party Special: Dietitian Recipe Roundup

Yes, I know it’s not summer yet, but with exactly four Monday’s until Memorial Day {the realย start of summer} and the heat really arriving this past weekend (it hit 80 on NFL draft day and was 90 when I was in Arlington Saturday!) everyone is ready to grill. I’ve had several clients asking for tips to healthfully enjoy their time outside socializing with a grilled meal and I figured all of my readers could benefit, too.

20+ recipes

Most people recognize grilling can be a very healthful way to prepare a meal, but it’s often the appetizers, drinks and toppings that mindlessly pile up making us feel a little heavy and uncomfortable later. Don’t get me wrong, I love a good summer drink and I typically don’t skip the bun on my {bean} burger, but part of enjoying food is respecting how much our body needs and how the food makes us feel later.

With that in mind, I’ve collected a great roundup of recipes and tips from fellow dietitians so that your summer grilling and frequent outdoor socializing can work with your body’s nutrient needs as well as your health and fitness goals! Continue reading

Fit Fuel: Intuitive Eating for Fitness

Do you ever skip breakfast or a snack before you exercise whether due to time, nervousness, or in an effort to lose weight?

Ever finish a tough workout or race, not felt hungry, and then eaten everything later that day or the next?

I used to experience the above, too, as a college swimmer. After my division I career ended and I wasn’t active 20 hours per week, I really convinced myself that I didn’t need to fuel much once I started to train for half marathons, too. And boy was that first one brutal. I remember crossing the finish line on a hot June day of the Fairfield Half and my friend’s mom and my own mom talking about how awful I looked. I don’t think I realized the level of dehydration I experienced until I ran a half marathon and completed triathlons properly fueled. It wasn’t due to lack of fluid intake though. It was due to lack of carb and electrolyte intake. I never made that mistake again (and know exactly what fuel is right for me to be smiling at the end of a tough race). Continue reading

Champagne Confetti Slaw

Happy Earth Day! ๐ŸŒ

I don’t discuss it enough here on Eat Real Live Well, but supporting our environment is an extremely important part of my everyday life. I truly believe that we make hundreds of decisions each week that influence the future of global health. Minimizing food waste is a recurring decision! 20 pounds of food per person per month are wasted in the US, so not only are we wasting our money, but also filling landfills with nutritious food. The Recipe Redux was on my wavelength this Earth Day, so after you see my recipe below, hit the link to see how the rest of this healthy blogger network suggests we reduce food waste!

Continue reading