A Dash of Nutrition

https://www.hinowdaily.com/2024/07/09/hawaii-meals-wheels-delivers-diabetic-friendly-meals-homebound-kpuna/

Hawaiʻi Meals on Wheels Delivers Diabetic-Friendly Meals to Homebound Kūpuna Dash Corpe, a registered dietitian nutritionist, shares a diabetic-friendly recipe for homebound kūpuna!

Just perfected one of my new favorite smoothie recipes! 🌱 🥝

2 kiwis
Handful raw spinach (or ~1/3 cup frozen)
1 scoop matcha powder
1 tbsp ground flax
½ cup water (or more as needed)
A few ice cubes

I love how tart the kiwis are with the creamy matcha protein 😋😋 You could probably add more veggie in here but my blender is kinda small 😅

You could sub sugar free vanilla protein and add some powdered matcha for energy (if you want the caffeine). Which I need most mornings 🙃

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Nutrition: 290cal 29g pro 30g carb 8g fiber 8g fat

I made this lunch in 10 minutes! You can too 🙌 Buffalo chicken salad with ranch dressing 😋

For busy days, this hits the spot! Start with a simple tossed salad. I used .farms lettuce and cherry tomatoes, pre-shredded carrots and broccoli sprouts. Topped with tossed in buffalo sauce and creamy yogurt ranch dressing.

Easy to throw together at home or make ahead! This has 25g protein, loads of antioxidant veggies and has about 450 calories.

Plus it has flavors I love so I look forward to the salad.

If you love buffalo flavor like me, give it a try!

Sharing one of my favorite meal prep salads - Cookie & Kate's mediterranean chickpea salad is so delicious!

I usually prep the chickpea salad and keep it in the refrigerator for the week and add to lettuce to make a big salad or you can have it as a side dish. So versatile! It's a good way to use up extra vegetables too, so in this one I added cucumber that I needed to use. I attached a link to her recipe. Enjoy!

https://cookieandkate.com/best-chickpea-salad-recipe/

🌱 So many benefits!! Increasing fiber is often one of the first places I start when working with my clients!

It has proven benefits for regulating blood sugar, lowering LDL cholesterol, improves bowel regularity, lowers inflammation by supporting good gut bacteria and sooo much more!

If you are trying to lose or manage weight, this is a very helpful strategy because it will naturally increase hormones to make you feel full and satisfied too 😃

These foods also happen to be high in vitamins and minerals to keep your body functioning at its best. Plus all the polyphenols that you can’t even get in a multivitamin 🙌

What’s your favorite high fiber food?? Right now, I’m eating more kiwis 😋😋

Find better balance and longer lasting energy by having your starches with protein and fruits or veggies 🙌

Starches like pancakes, noodles or rice digest faster in an empty stomach, but instead you can feel fuller for much longer by adding in protein and fiber from fruits and veggies 🤗

This allows you to have better energy and feel more full during the day.

Sometimes it can feel better to think about what you can add to a meal rather than what you can’t have. This helps fight the restriction mindset.

Give it a try and let me know if this helpful!

If you’re looking to work with a dietitian in the new year, we’re taking new clients!! In many cases insurance will cover your visits too! Send me a DM if interested.

Looking for a couple of fun and smart dietitians to help you reach your goals? 🙋‍♀️

Lauren and I are here for you! We help people make meaningful and long lasting lifestyle changes to reduce health risks from high blood sugar, high blood pressure, and other metabolic concerns.

We also help people simply make healthier choices more consistently to prevent these concerns in the first place!

If you’re ready, send us a DM to learn more 🙌

How can you widen your awareness and experience around food?

We live in a face paced world with so many distractions. Especially at work - how often are you multi-tasking during lunch?

Here are some mindful questions to ask yourself before eating.

By being present, you can also increase your overall satisfaction from meals too!

If you find that you aren't happy with the meal choice, don't beat yourself up. Instead learn from that experience and think of ways you can nourish yourself better at the next meal.

By reflecting and thinking of ways you can improve, you will learn from each experience and make better decisions going forward.

If you're stuck and not sure which next steps to take on your nutrition journey, reach out. I'm happy to help!

Confused about what prebiotics vs probiotics are? They are both needed to enhance gut health and so much more!

I personally love having oats and beans to get my prebiotic fibers in. To help get more probiotics, I eat yogurt, kimchi and miso often. Sometimes I’ll take a probiotic supplement but it’s more of a backup plan if I’m not eating enough fermented foods.

Which of these foods do you enjoy?

Simple Poached Chicken with Ginger Scallion Sauce 😋

We’ve been in a Chinese food mood lately and started digging into the Wok’s of Life recipe blog site and found this gem!

Love the simplicity and comfort! Loaded with ginger which helps improve digestion, eases pains, and fights germs.

This will be on our regular meal rotation since it’s a new way to have chicken in a comforting and not so boring way 🤗

Great for meal prep too! Used boneless/ skinless chicken thighs with sautéed bok choy for my veggie side dish 🥬

Recipe in my stories. You can also find their recipe by searching Woks of Life + Poached Chicken with ginger scallion.

If you're unsure about how much to eat, when to eat, or what to eat, you're certainly not alone. If you suspect that you're not consuming enough, it might be time to tune in and listen to what your body requires to thrive.

Early Signs of Not Eating Enough:

Constant Fatigue: One of the earliest indicators of inadequate nutrition is persistent fatigue. When you don't provide your body with sufficient nutrients, it struggles to keep up with daily activities. In fact, eating too few calories can slow down your metabolism as your body begins to preserve energy for essential functions like breathing, thinking, and other essential organ functions.

Poor Cognition: Your cognitive function can serve as a barometer of how well you're nourishing yourself. Our brains rely on roughly 25% of the glucose we consume to function properly. Disrupting meal times can cause delays in your body's energy supply, affecting your ability to focus and think. If you experience brain fog, it's likely your body's way of signaling that it needs a nutritious meal. Foods rich in B-vitamins, omega-fatty acids, and antioxidants can also boost your brain function.

Irregular Menstrual Cycle: Undereating can lead to amenorrhea, the absence of a menstrual cycle. Women may miss their periods for various reasons, such as stress, pregnancy, and dietary factors. However, consistent insufficient food intake can halt ovulation because the body isn't receiving enough nutrients to maintain its normal functions.

How to Ensure You Eat Enough and Stop Restricting Yourself:

Eat Every 3-4 Hours: Consistently provide your body with the fuel it needs to prevent extreme hunger from taking over. Establish a regular eating schedule, including snacks, can set you up for success.

Recognize That Food Isn't "Good" or "Bad": Diet culture often promotes the idea that certain foods are off limits, creating fear around indulging in pleasurable foods. However, restricting yourself from these foods often makes you desire them even more. Remember that all foods have value, whether for your mental, cultural, or for your nutritional well-being.

Do you want help with your nutrition plan? I love being in the kitchen! No, I won’t tell you to just eat more salads! Although I do love them 😅

I also love learning what you and your fam like to make and help adapt a balanced plan around that!

I also partner with to help supplement your cooking with their healthy meal preps. Perfect for busy lifestyles 😄

So if you are tired of your same ‘ol meals and need some help finding a nutrition plan personalized to your needs, let me know! I’m happy to help 🙌

Do you find going out to eat tricky? What about pot lucks!? These situations can be difficult to navigate, especially when you are new to changing lifestyle habits.

You might not be able to eat everything you once did because you are learning to moderate portions and avoid over-eating.

That's ok, because maybe you are tired of your old habits and want to feel better!

Keep these tips in mind the next time you are preparing to go out.

I usually focus on protein and vegetables since these will fill you up the best. But that doesn't mean you have to avoid all the carbs or your auntie's fried chicken - just put those things on your plate last so it's easier to moderate the portion 😉

If you are out to dinner, try ordering family style or sharing a meal so you can choose how much to eat.

If ordering your own meal, you can ask the server to box up half before it even comes to your table if you know it's going to be a larger portion.

But most of all, have fun and really enjoy all of the other things about going out. Not only the food.

Enjoy your friends, family and surroundings! Socialization is very important, so enjoy that too!

Going on a weekend road trip? Try these quick gas station snacks to keep you feeling your best 🙌

Have a great weekend and get some vitamin D ☀️

In a fast paced world, it’s important to slow down when you can. Mindful eating helps us reconnect with our food and derive more satisfaction from our meals.

This is especially helpful when you are transitioning into healthy eating. Seeing how healthier foods can help us feel better makes it easier to continue making healthy changes to our diet.

Any other tips you use to stay connected with your food? I’d love to hear about it!! 👇🏼

We are always creating our own comfort foods due to culture, positive and negative experiences. We create our own comfort foods with every interaction we have with it. We use our brains for associating our foods being pleasurable and flavorful. Your mood will dictate the experience.

Therefore, rituals, traditions and connections are equally important when we interact with our food and producing pleasurable experiences. It all matters. What is around you, the size, shape, quality of plate, what the food looks like, the music, the lighting, and who you around. It all connects.

The brain sends signals to our gut and vice versa. It becomes a mirror reflection. It is important to look at food not just calories in + out, or just a combination of nutrients because the foods we eat can impact this communication system. In fact, nourishing foods can even improve mental wellbeing!

Healing and changing behaviors takes time. Yet, here are some practices to improve pleasure and nourishment for your mind and body.

-Practicing gratitude & positive affirmations
-Prayer or meditation
-Eating with a friend and/or family once a week
-Romancing your food. Adding color and beauty to your plate
-Creating a ritual for routine and grounding
-Connecting with your traditions + culture
-Appreciate where your food comes from by cooking from scratch

If you'd love to learn more about gut-brain connection, I left some links below or send me a DM and I can share the link with you.
https://www.cambridge.org/core/journals/psychological-medicine/article/gut-feelings-associations-of-emotions-and-emotion-regulation-with-the-gut-microbiome-in-women/F1AA1EBBD2C4680CEC7310B6FCD95734

"Eat and Flourish" - Mary Beth Albright

Lauren and I enjoying some sunset yoga at Magic Island with . Proceeds went towards charities supporting Maui victims 🫶🏼

As our client, you will always feel we are addressing your individual needs. No cookie cutter programs here! We take the time to understand all the factors that go into your meal selections.

Lifestyle, family, budget, food preferences, goals, health conditions and cooking abilities are all taken into account. No time to cook? No problem, we can help tailor meals to meet your needs from 🙌🏻

Want to learn what your unique body needs? Book a free call from our website to learn more!

Healthy Special Chicken Shawarma Bowl 😋😋

How exercise leads to sharper thinking and a healthier brain New findings from 350,000 people make the strongest case yet that exercise improves cognition. A small study shows it raises BDNF, a brain chemical.

Saturday vibes ✨ Started my day getting a nice workout + stretch!

Next went over to Wai’alae Beach Park for triathlon training with ! Fun day doing a bike/ run brick with transition training.

Then ended up for a post workout acai bowl 😋😋 Well deserved treat to help me recover. Acai and all the berries will help decrease inflammation after training so I can reduce risk for injury in my heavier training phase. Had a little protein shake too which helps muscles recover 💪

Heading home to finish up client check ins and relax before a fun wine dinner tonight 🤗

Happy Saturday everyone!!

Looking to have fun in the kitchen? I can help you find joy again!

Although takeout is convenient, many restaurants don't cook with health in mind...

Instead they cook meals that are often high in salt, fat or sugar to improve taste. This makes it harder for people with high cholesterol, blood pressure or other metabolic conditions to improve their health.

This isn't always a bad thing, however when more than 50% of your meals come from takeout, it could be taking a toll on your health.

Let me help you and your family get back in the kitchen and start cooking more often! You will have meal planning support by my EatLove program and I'll also share some tricks to make it easier to stay on track!

Click my link in profile to learn more and schedule a free call 😄

I’m so excited to have Lauren on the team!! She helps her patients understand how to manage their chronic diseases on a deeper level. She specializes in medical nutrition therapy for people with diabetes, obesity, cardiovascular disease and other metabolic disorders.

She also accepts insurance! If you or someone you know is looking for a fun and smart dietitian to work with, come visit the link in bio or send a DM for more info 🙌

In the meantime, please join me in welcoming her! 💕

🥜 Nuts are one of the healthiest snacks around! They’re packed with healthy fats, fiber, and protein, making them a great choice for anyone looking to eat healthier.

How much? ¼ cup 3-4 days per week is great! I like to eat as a snack with a piece of fruit or mix with some dried fruits for my afternoon energy boost. Sometimes I get the chocolate covered almonds for a sweet treat 😏

*Note on brazil nuts: 2-3 per day is optimal to support thyroid function from their selenium content, but taking more than 5 can lead to toxicity so be careful!

Studies show that regular nut consumption can lower the risk of heart disease, improve brain function, and even help with weight loss.

So instead of reaching for that bag of chips or candy bar, grab a handful of nuts for a tasty and nutritious snack!

Let me know if you try the cashew cheese sauce 😋😋

Did you know plant proteins are also high in antioxidants? They also contain very little or no saturated fats which makes them the ultimate anti-inflammatory food! These foods help naturally lower blood pressure, protect our cardiovascular health and so much more!

You don't have to be exclusively vegetarian to reap these benefits. Instead think of ways to boost your meals by adding beans or tofu into your existing meals!

🍛 Mapo Tofu (made with lean ground turkey) is a great example of this! It's a delicious and satisfying meal very high in protein and contains antioxidant plant power to fuel recovery after workouts or simply satisfy your taste for an Asian classic.

Have fun ways to incorporate plant proteins? Let me know below! 👇

Interested in scheduling a consult? My clients love the flexibility of scheduling office or online telehealth visits.

If you are looking for someone to help keep you accountable, I have the resources for you!

I provide flexible scheduling in addition to unlimited access to my portal that allows you to log meals, complete check in forms, track progress and drop me a message at any time. I got you 😉

Click on my website in bio to learn more!

Mediterranean Lifestyle