The Healthy Mom Nutritionist

It’s been a long time coming…!
After working solely with one client over the last six months to hone my skills, I’m now accepting new clients!
Let me help you learn how to create lifestyle changes with lasting impact. Weight loss is about changing habits. There is no such thing as a quick fix.

Send me a message and let’s get started! Don’t live in CLT! No worries, we can zoom too 👏🏻!

I’m baaaaaaccccckkkk!
Almost.😅
I’ve been working on something special for y’all! Especially those who are local (at least to start)!
👀 Stay tuned for more details on how we can work together very soon!

I’m always on the hunt for a great post workout snack. So now I’m going to share my new obsession. This is NOT an ad!
I was at my aunt’s the other day and she sent me home with a few cans of . Y’all. It’s 💣. What is it?
🥛 ultra-filtered non fat chocolate milk
💪🏻 20 g of protein
🐮 lactose free
Chocolate milk is a great option to recover quickly post workout. I recommend it especially if you exercise for 60 minutes or longer.
Why chocolate milk?
🏋🏽 It’s a perfect protein, meaning it contains all 9 amino acids your body cannot create on its own.
🥛 Liquids are easily digested and absorbed by the body to yield amore efficient recovery.
🧮 A good ratio of carbs to protein.
Plus, who doesn’t love chocolate milk?
❤️

🎉🍾Happy New Year!🥂🎉
Just a quick reminder that just because it’s January 1st, it doesn’t mean you need to come up with a list of resolutions.
⚖️Lose weight?
👩🏻‍🍳 Eat out less?
🥖 🍷 Cut out all the things?
❌🚫🛑
I’ll give you the honest truth. Resolutions set you up for failure. Most people don’t follow through with them and end up reverting to their previous habits and then some.
Instead of trying to fix something or some part about you, try looking at it through a new lens. 🤓
🥬 Include a fruit or vegetable at meals.
☀️ Get outside for at least an hour a day
👟 Try a new activity that makes you happy AND gets you moving.
Most importantly recognize that small changes lead to big results.
🥂To 2022!

👂🏻 👀 Did you hear me?
It’s time. The pandemic may not be over. But life does have to move on.
We are back at work.
Sitting at desks, car line or the soccer field.
It’s time to move! Make the effort.
🏃🏻‍♀️Go for a walk on your lunch break.
🚗 Park further away from the store.
🏋🏻‍♀️Start (re-start) your workout routine!
Anyone can exercise for 30 minutes. I’m talking about staying active THROUGHOUT your day.
It is harder than you think, but the results are always worth it.

🇺🇸It’s officially 4th of July weekend! I know there will be lots of 🌞 🏊🏻‍♂️ and 🍹 in my future!
I promise my feed is not going to turn into a bunch of but I had to share the latest bonus if you use my code with !

🗓 Through July 5th…not only will you receive $10 off your first order but you also will get a free sports shaker!
I have one of these and it’s invaluable when you are short on time but need to have something healthy on the go. Just pop the cubes in, cover with liquid and 20 minutes later you shake and drink!
Use the code HEALTHYMOM.NUTRITIONIST10.
Happy 4th! 🎆

🙌🏼👆🏻🙌🏼
Can I get an amen?
Exercise is important. But it’s not the end all be all. In fact, if you HAD to chose…and chances are you don’t…your diet has a greater impact on your health than your workout regimen.
Start taking the steps to boost your activity thought out the day.
🤔 Think of how much better it is to have your heart rate slightly elevated throughout the day rather than for trying minutes at the beginning or end of your day.
🧺Take the laundry upstairs.
👕Put the clothes away.
🗑 Take the trash outside.
📫 Walk to the mailbox.
🚗 Park farther away from the store
👨‍👩‍👧‍👦 Take a family walk after dinner
The little things add up. I can’t say it enough.
❤️

SAVE AND REPOST. ✅✅
It’s true, friends. A healthy lifestyle is 80% all about your diet.
Remember—I’m talking about the noun, way you regularly eat—not the verb, to restrict food.
You can exercise all day long and still not achieve the results you are looking for. That is because good nutrition is the critical component to long term healthy living.
Think:
🥙🥗🍔🍤🍓🥑🧇🥗
Not:
🥗🥗🥗🥗🥗🥗🥗🥗
So you don’t:
🥓🥐🥯🧇🍩🍪🍫🍟
⚖️Balance
☯️Moderation
📈Long-term success

Who doesn’t love chicken tenders? 😍
They make for a simple quick weeknight meal and are almost always on the menu in some form at our house! I had 2 pounds in my fridge but didn’t feel like making basic chicken tenders. So with the help of my trusty friend, Google, I came across yet another fabulous recipe. I modified slightly, by doubling and substituting coconut aminos for soy sauce (less sodium!). The result…
⬆️Tons of flavor!
❤️ Lean protein!
👧🏻 Kid approved!
Let me know what you think! Be sure to SHARE and SAVE for future reference!
INGREDIENTS
2 lbs chicken tenders
1.5 tsp kosher salt and black pepper
4 tsp sesame oil
4 tsp coconut aminos
3/4 cup toasted sesame seeds
1 tsp kosher salt
1/2 cup panko
olive oil spray
Preheat oven to 425°F. Spray a baking sheet with non-stick oil spray.
Combine the sesame oil and coconut aminos in a bowl, and the sesame seeds, salt and panko in another.
Place chicken in the bowl with the oil and soy sauce, then into the sesame seed mixture to coat well.
Place on the baking sheet; lightly spray the top of the chicken with oil spray and bake 8 to 10 minutes, until slightly browned on the bottom.
Turn over and cook another 4 - 5 minutes or until cooked through and the edges are crisp. Serve over brown rice, if desired.
Air Fryer Cook Time
Preheat the air fryer 400F. Cook 10 to 12 minutes, flipping halfway until cooked through, crispy and golden.

Raise your hand if you’ve been told your BMI was above normal? 🙋🏻‍♀️
🧮 Did you know the calculation for BMI (body mass index) was developed by a mathematician in the 1800s. You read that right...not a scientist. Not a doctor. In the 1800s 👴🏻.
🌍 The whole purpose was to measure the general health of a population for government food allocation—NOT an individual’s health.
🙍🏽‍♂️The equation was based on a white male. Period.
🏋🏻‍♀️It does not take into account, muscle, bone density, activity level, genetics...I could go on and on.
The CDC even states “The correlation between the BMI and body fatness is fairly strong, but even if two people have the same BMI, their level of body fatness may differ.” Google it! They basically go on to say, it could mean you are at risk, but it could not. Gee, thanks 🤦🏻‍♀️.
Just remember that BMI is not a reliable indicator of overall health. It completely ignores waist size which is a much better indicator of overall health. A single decimal place can move you to an underweight or obese category. It makes zero sense.
So the next time you visit the doctor, don’t place too much weight (no pun intended) on your BMI. There is so much more that makes up your overall health. You are more than a number.
❤️

Happy Windblown Easter from our family to yours! 💓🐣🐰! @ Tiburón Golf Club

Hi, My name is Nicole and I’m a recovering cardio ju**ie. 🙋🏻‍♀️🏃🏻‍♀️
I’d be willing to bet if you’re reading this...you are still of the belief that if you aren’t pouring sweat then it’s not a good workout. I get it. I’ve been there. It’s not true. Fake news 📰 . Here’s why.
💓Cardio raises your heart rate but only really burns calories during your workout and shortly after it’s finished.
🏋🏻‍♀️ It’s true lifting weights doesn’t raise your heart rate as high as cardio BUT it remains elevated during the day while your body is repairing itself which leads to a longer calorie burn.
🦴 Our bone mass stops increasing essential around the age of 30. It is so important to maintain bone density through weight bearing activity like weight training. This helps prevent broken bones, bone loss and reduces the risk of osteoporosis.
I’m not saying ditch all the cardio. I still love my , running and getting my sweat on—just less often. Maybe 2-3 times per week. The rest of the time, try focusing on weights and smart small. Still aim for lots of steps throughout the day and most importantly have fun doing it. You will see results!
Are you ready to make the change? ⬇️⬇️
Comment below and I’ll share more of my thoughts in my stories!



**ie **ie

Save this recipe immediately! 🔥💯
I’m trying to become a more creative cook. Slowly but surely it’s coming a long. So, I said to myself...
“Chicken is so boring. I wish it tasted like pizza.”
💡💡💡
An idea came to me. I checked my pantry and had all the components. So my pizza chicken was born! This was so simple to put together and hello—the slow cooker always saves the day on a busy weeknight!
The recipe is below! Remember you can substitute your favorite pizza toppings and be as creative as you like!
Ingredients
28 oz crushed tomatoes
2 lbs chicken breast
2 tbsp Italian seasoning
Salt and pepper to taste
1 cup of reduced fat shredded mozzarella cheese
1/2 package of Turkey pepperoni (we like )
Instructions
Open the can of crushed tomatoes and spread evenly along the bottom of a slow cooker.
Place chicken breast over tomatoes in a single layer. Season with Italian seasoning, salt and pepper.
Sprinkle cheese over the chicken. Then add pepperoni.
Cook on low for 4 hours. Enjoy!

🚨PSA—take a look at who you follow for health advice!
I know I told you last week... there is a huge difference between a dietitian and a nutritionist. It doesn’t mean there aren’t dietitians out there who may preach the wrong language— it it is so important to make sure you surround yourself with health advice from those who are credible. What to look for?
✅ An RD credential in their bio.
👏🏻Someone who promotes health over “beauty”.
💁🏻‍♀️An overall message of balance not restriction.
There are a lot of people on IG that want you to follow their health advice. Just make sure after watching and listening to what they have to say—you feel good about yourself. ❤️
What are you looking for in a nutrition professional? Why do you follow me?👇🏻

📣Calling all Buffalo chicken lovers!!!📣
If that’s you, I assume you also love ranch. And let’s be honest, who doesn’t love soup? This recipe from is the easiest soup I’ve ever made. Plus it’s just how I like it... not too brothy and full of flavor! I went to our local bakery .charlotte and asked their recommendation on a bread pairing. Rosemary-garlic (they were right). Add a salad and dinner is served!
Side note.. I’m pretty sure and I would be besties. I mean,
✅I’m from Boston and a die hard Red Sox fan.
✅ We are both also travel planners (I work for too)
✅Duh, the food!
✅✅✅I could go on and on but then it would get creepy so I’m going to stop there.
Anyways 😜...this is an awesome, healthy meal for any night...but especially a busy weeknight. My kids liked it but I went a little lighter on the Buffalo sauce to be sure. I would prefer the 🔥. Also—I’d double it because there were NO leftovers!😍

Ingredients
1 lb of boneless, skinless chicken breast
1 (14 oz) can of diced tomatoes
1 packet of Ranch seasoning mix
1 packet of taco seasoning
1 (14 oz) can of cream corn
1 (8 oz) can tomato sauce
3 tablespoons of Buffalo sauce or more to taste.
¼ cup light ranch salad dressing
shredded cheddar cheese, chopped green onions, crushed tortilla chips to garnish
Instructions
In your slow cooker, layer chicken, diced tomatoes, ranch seasoning, taco seasoning, cream corn, tomato sauce, Buffalo sauce and ranch salad dressing.
Cover and cook on low 6 to 8 hours or on high 3 to 4 hours.
When ready to serve, remove the lid and shred the chicken right inside the slow cooker.
Garnish with shredded cheddar, chopped green onions and tortilla chips.

Need I say more? 🤔

Just because you planned on exercising today doesn’t mean you are required to.
🛌 Did you get a good nights sleep?
🥴 Are your muscles sore?
😜 Is the day so crazy that it stresses you out to fit in exercise?
If you can answer no to ANY of these questions, take the day off. Give in to your body and listen to what it is desperately trying to tell you.
Rest and recovery is just as important, if not more important than exercise. Allow yourself to go to bed a little earlier, to sleep an hour later, to stretch while binging Netflix—and feel ok about it.
Don’t forget to check in the next day. Your body will feel looser, stronger and more prepared for your next workout. 💪🏻
Does this resonate with you? Is it easy to listen to your body or do you feel guilty when you deviate from your routine? Let’s discuss below👇🏻👇🏻!
bodyconfidencemovement ❤️ makeachangetoday

The sun makes me so happy. ☀️😎
After lots of rain and random cold weather in the south...it is a perfect warm spring day and I 👏🏻am👏🏻here👏🏻for👏🏻it!
I don’t know about you but a clear blue sky and a sunny day makes me want to be active, to get outside, treasure the gift that is this 🌍 and make the most out of my day.
I want to make all the lists and check off all the things. The sun always makes me want to eat extra healthy too. It’s as if the warmth and the beautiful colors are pleading with me to eat the 🌈. Perhaps it’s because it’s a sign of 👙 season but honestly—who cares about that.
Focus on you and the things that really matter. I’m going to put my phone down and head outside with my children. We are going to laugh, they are going to fight, but we are going to make memories. Fifty years from now, I’m pretty sure I’m not going to care about how I looked in a bathing suit...I’m going to wish for these moments that are far too fleeting.
🙏🏻Be grateful.
🧘🏻‍♀️Be present.
😁Be kind.
The rest will fall into place.
❤️

Calling all calzone lovers! Is that what you call it? I think here in CLT one would call it Stromboli...but I’m from Beantown so it’s calzone for the day. Whatever you want to call it we can all agree it’s delicious. Basically an inside out pizza 🍕!
In terms of simplicity I would say this is one of more tricky recipes. It’s not that there are a lot of steps, but I read lots of comments and many people had the same issue I did-the dough is sticky. You must use Stoneyfield nonfat Greek yogurt because of its viscosity (thicker consistency). I solved the strictness by spraying my rolling pin with non stick cooking spray and added more flour to the dough than the recipe called for. Aside from that—these roll ups are amazing and can be put together really quickly—especially if you grill the chicken ahead of time! Plus I think the options are endless with what you could make with this concept! You will be seeing lots of variations in the near future!
Comment below with your thoughts and if you have any combinations that I should attempt!
INGREDIENTS

For the dough:
1 cup all purpose or white whole wheat flour, plus more for dusting (5 oz)
1 1/2 teaspoons baking powder
1/2 teaspoon kosher salt
1 cup Stonyfield non-fat Greek yogurt, not regular, drained if there’s any liquid
For the filling:
8 ounces organic grilled chicken breast, sliced (abut 2 cups)
1/2 cup marinara sauce
3/4 cup shredded part-skim mozzarella cheese
For the egg wash:
1 large egg
sesame seeds

INSTRUCTIONS

In a bowl combine the flour, baking powder and salt and whisk well.
Add yogurt and mix with a fork until well combined, it will look like small crumbles.
Lightly dust flour on a work surface and remove dough from the bowl, knead the dough a few times until smooth, not lumps. The dough will be tacky, but not sticky, about 20 turns (it should not leave dough on your hand when you pull away).
Preheat the oven 425F. Line a sheet pan with a silicone mat.
Assemble the rolls:
Divide into 4 equal balls, about 3-3/8 ounces each.
Lightly sprinkle a work surface and rolling pin with flour and roll the dough out into thin rounds, 7 inches in diameter.
Spread 1 tbsp.

Continued in comments⬇️

Is there anything more comforting than Chicken Parm? I think not. 🥰🥰
This recipe is lightened up by baking instead of frying, yet it tastes like it’s straight out of a Little Italy 🇮🇹!
Once again, we have a sheet pan meal! Guys the options are endless with sheet pan meals. They are so easy plus everything is ready at one time and make clean up a breeze!
STUFFED CHICKEN PARMESAN & ASPARAGUS
Ingredients
Olive oil spray
4, 8oz boneless skinless chicken breasts
1 tsp salt
Ground pepper
1 1/2 cups shredded mozzarella cheese
1 large egg
1/2 cup Italian seasoned bread crumbs
2 tbsp Parmesan cheese
1 bunch thin asparagus
1 cup marinara sauce
Fresh chopped basil for garnish
Instructions
Preheat oven to 400°. Line one sheet pan with foil and spray.
Season chicken with salt and pepper to taste. Pound the chicken to make both sides even. Slice a pocket into the side of each breast and fill each piece with 1/4 cup mozzarella cheese. Use toothpicks on each breast to keep the pockets closed.
In a bowl beat the egg. In a separate bowl combine breadcrumbs and Parmesan. Dip chicken in the egg and then the breadcrumbs and place on the sheet pan. Repeat with remaining chicken, then spray both sides of chicken with oil.
Place Asparagus on the other side of the sheet pan. Spray with oil and with salt and pepper to taste.
Bake for 20 minutes flipping chicken and vegetables halfway through.
Remove chicken from the oven and top with 1/4 cup of marinara sauce and 2 tablespoons of mozzarella cheese. Return to the oven and bake for 2 to 3 minutes until mozzarella is melted in golden. Remove toothpicks, top with basil. Serve with asparagus.

Imagine if we all believed this? Like, really truly believed this. Think of the world our daughters would grow up in. One free from self criticism, self doubt, even self loathing.
We can always be better. Personally, I never want to stop learning. I never want to reach the best version of myself. Every time I think I get close...I think there has to be more.But that doesn’t mean I dislike myself in the process.
❤️You want to be better, be stronger, be thinner, be kinder...but can you still love who you are right now?
🥰You can evolve. You can change and look entirely different, but if you don’t feel happy with who you are along the way...what makes you think changing will make you feel better?
Let’s resolve to love ourselves a little more. Maybe then you will realize you do don’t need to change much at all.💫
💕

Weeknight perfection...we have a winner 🏆!!!
I’m a huge fan of Mexican food. It’s easily my favorite food genre. Is that a thing?
Pretty sure it’s not but go with it.
I always have tons of left over chicken or beef from taco night so we make lots of taquitos but it has never crossed my mind to use ground turkey. So, when I saw this recipe...💡💡💡. It checked off my three main components of a perfect weeknight meal.
1️⃣Fast and simple to make—meaning I didn’t have to purchase any new ingredients. ✅
2️⃣My entire family will eat this without complaining or asking how many bites are left. That requires two checks ✅✅.
3️⃣Healthy but also will leave you satisfied✅.
The recipe is below. See for yourself and check out my stories for the quick and easy step by step pictures.
What is a requirement for you to try a new recipe? Share below! 👇🏻
INGREDIENTS
Taquitos
Cooking spray
1 tsp garlic powder
1 1/2 tsp cumin
1 1/4 tsp kosher salt
1 tsp chili powder
1/2 tsp dried oregano
1 lb 93% lean ground Turkey
1/2 small yellow onion diced
1/2 cup tomato sauce
16, 6 in corn tortillas
1 cup shredded reduced fat Mexican cheese
SERVING
2 medium avocados
Juice of small lime
1/4 tsp sat
1/2 light sour cream
8 c shredded lettuce
Preheat the oven to 400°. Line sheet pan with foil and spray with cooking spray.
Combine garlic powder, cumin, salt, chili powder and oregano.
Heat a skillet over medium heat. Brown the ground turkey, breaking it into smaller pieces while it cooks and is no longer pink, about 5 to 6 minutes. Stir in spice mixture. Add the onion tomato sauce and 1/4 cup of water. Reduce heat to low and simmer until flavors combine and sauce thickens for about 20 minutes. Allow to cool slightly.
Place 3 tortillas between 2 paper towels and microwave until warm and pliable. About 30 seconds. Place tortilla on work surface and spread 2 tbsp of filling onto the bottom third of the tortilla, Top with 1 tbsp cheese. Roll the tortilla up from the bottom and place on the prepared baking sheets inside that. Repeat with remaining filling in tortillas placing about 1/2 inch apart. Spray the tops with foil and bake until golden, about 15 minutes.
(Continued in comments)