Voila Nutrition

Good read! I am happy to see that people are sharing their stories vs. only glamorizing weight loss drugs.

They took blockbuster drugs for weight loss and diabetes. Now their stomachs are paralyzed | CNN Doctors say more cases of people with stomach paralysis after taking popular drugs like Ozempic and Wegovy are coming to light.

Having trouble getting in more fruits & veggies? Having ready prepared options on hand makes it easy for quick, nutritious snacks!

Happy 4th of July!🇺🇸Often, clients ask me how to not overeat & make more nutritious choices during summer cookouts. There’s so much information out there, and most of it focuses on adding more veggies & lean proteins to your plate. I like to switch the narrative & focus on mindful & intuitive eating, so here are my top tips📝 for navigating 4th of July🎉 & any summer cookouts🌭 Drop a comment⬇️ if you found this helpful🙏

From the Academy of Nutrition & Dietetics SmartBrief newsletter:

The World Health Organization has recommended against using non-sugar sweeteners, especially as a weight management tool, as well as minimizing intake of regular sugar, honey, agave and products like corn syrup, citing research showing that regularly consuming sugar substitutes increased risk of Type 2 diabetes and cardiovascular disease.

In commenting on the new guidance, registered dietitian nutritionist Katherine Zeratsky says "low-calorie or zero-calorie sweeteners might be an aid in weight management, but they are by no means the management or that silver bullet in weight management tools. It comes back to still being thoughtful about your food choices.”

Should you stop using sugar substitutes? Answers to common questions. The World Health Organization wants people to cut back on all sweeteners, not just sugar.

These are not substitutions for grains or starches (unless you have a medical condition that warrants reduced grain & starch intake), but a fun way to give vegetables a makeover!

Increase the protein content by adding beans+rice, lean ground chicken, turkey, or beef! I like the 93% lean, 7% fat ground meat options.

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Food science👩🏻‍🔬

🔥 Easiest way to instantly improve your baking: use the right type of baking pan.⁠
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The wrong pan may result in loaves that sink, brownies that never cook through the center, or burned edges. Investing in the right equipment will definitely pay off in the long run.⁠
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I recommend you start using a metal pan and ditch the glass pans. ⁠
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If you’ve ever ended up with under-baked, gummy, or sunken brownies or banana bread, it may have been because you baked in a glass pan. Glass pans take much longer to conduct heat than metal pans.⁠ Not to mention, glass is heavier and more fragile. I use metal, specifically aluminum, 90% of the time!⁠
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If all you have is a glass pan, here’s what to do: try dropping the temperature from 350°F to 325°F and increasing the time anywhere from 5 to 15 minutes, depending on the volume of batter

Let's celebrate Earth Month 🌍 by nourishing our bodies with sustainable and eco-friendly food choices! 🌱🍴 We can decrease food waste and our carbon footprint by choosing to eat locally, seasonally, and embracing plant-based meals 🌿🌽 Together, we can make a positive impact on our planet and our health 💚

Using more herbs & spices are great ways for lowering your salt intake!

Great spice blends.
Enlarge this and save it dear Cookers.
A variety of spice blends to use when you need it...

Get kids engaged with a “salad bar” at home. Set out small bowls of veggies for kids to create their own masterpiece. More tips for families: myplate.gov/life-stages/families

In honor of National Ranch day, enjoy your creamy salad dressings because having a creamy salad dressing is better than having no veggies🥗

Often, nutritious eating is seen as “all or nothing,” but this is not the case.

Do you remember a time when influencers used to say to have no salad dressing? The fat in salad dressing helps our bodies absorb the nutrients in the salad. While oil-based salad dressings are usually recommended, cream-based salad dressings are not to fear! The fat in these dressings still assist in nutrient absorption.

Are you the person who avoids salads because you don’t like vinaigrettes? If having a cream-based salad dressing increases your vegetable intake, go for it!

Be of the serving size and your nutritional needs😊 It’s all about !

Today, we celebrate Registered Dietitian Nutritionist Day and thank those who provide indispensable food and nutrition services all over the world! Learn more about : sm.eatright.org/RDNday

There are numerous benefits to cooking at home, some of which include:

1) More Nutritious Eating: Cooking at home allows you to have complete control over the ingredients and cooking methods used, which makes it easier to prepare healthier meals with more vegetables, whole grains, and fewer processed ingredients.

2) Cost Savings: Cooking at home is often less expensive than eating out or buying pre-made meals. By cooking your own meals, you can save money on restaurant markups, delivery fees, and convenience foods.

3) Improved Cooking Skills: Cooking at home allows you to experiment with different ingredients, techniques, and recipes. Over time, this can help you to develop your cooking skills and become more confident in the kitchen.

4) Bonding with Family and Friends: Cooking at home is a great way to spend quality time with loved ones. It can be a fun and collaborative activity that encourages conversation and teamwork.

5) Reduced Food Waste: By cooking at home, you can better control portion sizes and avoid throwing away unused ingredients. This can help reduce food waste and save money.

6) Customization: Cooking at home allows you to customize your meals to your personal tastes and dietary needs. You can adjust seasoning, ingredients, and cooking methods to make meals that are perfect for you.

Overall, cooking at home can be a healthy, cost-effective, and enjoyable way to eat delicious food and spend time with loved ones.

March is National Nutrition Month💃🏻This year's theme is Fuel for the Future! During March, learn more about RDNs and NDTRs and discover the importance of fueling bodies at every age, plus eating with sustainability in mind.

Learn more about : sm.eatright.org/NNM

Say goodbye to fad diets and hello to sustainable behavior change! 🌟 No more yo-yo dieting, just dietary patterns that are more nutritious and promote optimal health and well-being 💪🏼 Let's make a commitment to nourish our bodies with nutrient-dense foods 🥦

Add variety to your snack selection. Try incorporating different food groups that go well together, like yogurt & berries, apples with nut butter, or even whole-grain crackers with turkey & avocado slices.

Balance your sweet tooth 🍦 and weight loss goals 💪🏼 with the help of your trusty dietitian 🥗! You don't have to give up your favorite foods to reach your goals. Let's make life-long and sustainable food choices together! 🙌

Hungry between meals? Choose to incorporate healthy snack options that also promote heart health. Check back this week as we share tips on how to snack the way! myplate.gov/tip-sheet/healthy-snacking-myplate

Here’s a tip for : Prep your snacks ahead of time to make healthy options quick and easy.

Fueling our hearts with love this February 💕 during American Heart Month by incorporating heart-healthy eating patterns 🍎🥬. Let's prioritize our heart health and decrease our risk for heart disease 💪🏼

If you are interested in discovering Latino-owned food & drink products, read the following article:

20 Latino-owned food and drink products you should add to your grocery list From gourmet chocolates and small-batch hot sauce to seasonings and baking goods, we're celebrating these Latino-owned brands for Hispanic Heritage Month and all year round.

Voila Nutrition's website has officially launched! Stavroula N. Antonopoulos, MS, RDN is a Registered Dietitian Nutritionist, who is accepting new clients! Schedule your FREE 15-Minute Discovery Call or get started with an initial consultation or meal plan consult. Request an appointment at [email protected] or book now at www.VoilaNutrition.com.

Save this guide when you're setting your table for Thanksgiving.

Shop 9 Festive Table Settings: https://bit.ly/3UNyndr

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Peeling Squash Butternut squash is one of those perfect winter vegetables. It tastes great in a soup or as a side. The only thing difficult about adding squash to your diet is peeling it.

Out of this world oats! Oatmeal is a delicious whole grain breakfast to warm you up on a cold morning. Try topping your oatmeal with dried or sliced fruits. Here’s a recipe to try: https://www.myplate.gov/recipes/supplemental-nutrition-assistance-program-snap/banana-walnut-oatmeal

Check these tips out! Super helpful for anyone looking to start meal prepping.

Cook once, but eat all week! Prepare a large batch of favorite recipes on your day off. Freeze in individual containers and use them throughout the week to save time. More meal planning tips: https://www.myplate.gov/tip-sheet/meal-planning

Focus on the 5 MyPlate food groups with the Start Simple with MyPlate Mini Poster. Available in
English: http://ow.ly/h4sr50LyVsC
Spanish: http://ow.ly/uP9X50LyVsF