National Nutrition Month: The “Do Your Best” Diet

National Nutrition Month 2017

Put Your Best Fork Forward!

Don’t worry, I know you don’t know what that means or how to interpret it. It definitely doesn’t mean only eat vegetables all month, or to start some crazy diet. If you’ve been reading for awhile, you know I’ve learned the hard way for you, and I don’t recommend deprivation. It also doesn’t mean get out your fanciest silverware (sorry, I had to 🙂 ).

If you’re feeling confused about this theme or stressed about food,
don’t worry. I got your back. All you need to do is… your best.

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Black Bean Pasta Salad with Spicy Cashew Romesco 

Happy weekend! While I hope you have some time to spend in your kitchen preparing delicious things in the next two days, I know that the typical Monday through Friday grind doesn’t allow for much leisure time cooking. You’re already aware that I’m a big fan of meal prep to make your week low on stress and high on nutrients and flavor, but sometimes you still need a quick and budget friendly week-night meal. Continue reading

2017 Food & Nutrition Trends

Quick update from overseas!


I can’t wait to share all of my wonderful food and fitness experiences here in Italy. For now, here’s a taste of yoga and fitness from Florence and my segment on NBC Philadelphia that aired this past Sunday. It covers 2017 nutrition, food and diet trends.  Continue reading

More Not Less Fluid Challenge

The fruit and veggie challenge may be complete (or you can start now) but I hope you are now inspired to continue to prioritize them each day. If you found it difficult or stressful to get more in, myself or a registered dietitian near you can help. Our job is to help you find easy ways to change your habits and make healthy work for you. While it does take effort to change your habits, it shouldn’t seem impossible.

On to the next challenge: WATER! Continue reading

Lentil Veggie Pot Pie with Sweet Potato Crust

This month’s Recipe Redux challenge began with quite a fun little game! In honor of closing out 2016, we were instructed to grab the nearest cookbook and turn to page 16, 21, 216 or a combo of 2-0-1-6 and redux that recipe.


Being in my kitchen when I read this, I reached for the Throwdown with Bobby Flay cookbook that my mother-in-law had gotten me years ago. While I absolutely loved that show and watch my fair share of Beat Bobby Flay these days, the cookbook has been more like decoration since we moved into our house 2 years ago! Time to dust it off and get creative! Continue reading

Healthy Gingerbread Muffins

The holiday season is upon us! While I have been sharing fall and Thanksgiving themed recipes all season, The Recipe Redux is “Trimming the Table” for this month’s theme, too!


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Wild Blueberry Apple Spiced Slow Cooker Oats

Disclosure: By posting this recipe I am entering a recipe contest sponsored by Wild Blueberries and am eligible to win prizes associated with the contest. I was not compensated for my time. 

Since college, whenever I am back at my parents in CT for Thanksgiving I run the Thanksgiving day 5k. I started running it with friends and then years later, my parents joined in too. Having a bowl of warm oatmeal has always hit the spot for me in cold weather but, it’s also my must-have pre-race breakfast! I throw different fruits and nuts or seeds in my oats all of the time and most often enjoy them pre-race with an easy ripe banana and spoonful of peanut butter now. Growing up, however, my oats would be topped with plenty of brown sugar, maybe enough to negate the soluble fiber’s positive effect on my blood sugar. When I think of the holidays, having oats mixed with more sugar on apples for a delicious apple crisp comes to mind! Continue reading

Pure Genius Giveaway and Vegan Pumpkin Ice Cream Recipe

Disclosure: This giveaway is sponsored by Pure Genius Provisions. I received products in exchange for the giveaway. Opinions stated are my own. 

Guess what? It is late October! It means the holiday season is almost here. Believe it or not, I am going to get you ready for it with some delicious treats! Why? Because if you find healthy ways to indulge, you won’t feel deprived. When you aren’t deprived, you’ll be less likely to over-indulge once less healthy treats are at your fingertips. Continue reading

A Weekend of Plant Based Eating in St. Louis

Last weekend we headed to St. Louis for my good friend Katie’s wedding. She and her now husband, Kevin, moved to the city for her post doc at Washington University. Katie and I lived together for our second year of grad school in Buffalo and while we had similar philosophies about where our food should come from, she was much more of a foodie than me! I have to attribute some of my foodie-ness to her and for this reason, immediately knew we’d have some good eats while visiting. She gave good recs but we also did some of our own research. Here’s what we ate and did!


We arrived and took the metro link right to our hotel across from Busch stadium. After dropping our stuff, since it was before check in, we walked to the arch and then ubered a few miles away to Lulu’s EateryContinue reading

Garlic Herb Salmon Sandwich

Disclosure: I received the Sabra Spreads mentioned in this post. Opinions stated are my own.

While the sabra spread contest ended a few weeks ago, my use of the spreads is still going strong. I’ve used the garlic herb and cracked pepper on eggs and roasted potatoes but, I had to share this sandwich recipe, too. Last week on “National Kale Day” (yeah, I celebrate as many of those food days as I can), after a tough workout, I decided to throw the grilled salmon that I had marinated in the Sabra spread on some sprouted grain bread with steamed kale, sprouts, onion tomato and more of the spread. It was amazing! It’s also a lot easier than you think to make delicious salmon on a weekday! Hopefully I can motivate you to cook up this great source of recovery protein and anti-inflammatory omega-3’s and throw it on some sprouted grain bread to refuel those muscles! 

The veggies and sprouts are an easy way to give your sandwich a nice crunch, and make it more colorful. Remember, you eat with your eyes first and should be eating a rainbow! I used Lancaster Food Co. bread this time around but, you can read more about my bread recommendations here. Continue reading