UpBeet Nutrition

Kick off the school year with smart, healthy swaps! 🍎 As a dietitian, I’m here to help you fuel you or your family’s day with more nutritious alternatives. Swap sugary, highly processed and high sodium snacks to optimize cognitive function, academic performance, recovery (from physical exertion or after a night of drinking!) and to prevent spiking of blood sugar aka fluctuation in energy. Small changes can lead to big results! 💪

In order to instill discipline, commitment, and passion into the many lives I coach on a daily basis, I ensure to practice what I preach and reflect a lifestyle that encompasses self-nourishment, love and confidence. For me (and if you have been following me long enough, you for sure know this!), that dedication and fulfillment begins each and every day by moving my body and challenging it progressively to strengthen over time, to grow and to thrive. A little movement goes SUCH a long way! You don’t need to get yourself to a commercial gym, partake in a group workout class, run, if you hate doing all those things… just MOVE! Don’t make it only for your physical and mental health, but instead a way to show yourself that you love and appreciate your body enough to nurture it, keep it strong and healthy… just as you would for your child/loved one. There’s only ONE you, and if you don’t take care or prioritize yourself and your needs, no one will 🫶🏻 ?
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Here are some tips that you can try to keep in mind when dining out on your health journey:

1. Choose Wisely: if possible, I try to opt for restaurants that offer healthy choices, such as salads, grilled items, and whole grains.
2. Portion Control: Be mindful of portion sizes. Consider sharing a dish or taking half home.
3. Vegetables First: Start with a salad or order a side of vegetables to ensure you get enough fiber and nutrients.
4. Limit Fried Foods: Choose grilled, baked, or steamed options over fried foods to reduce unhealthy fat intake.
5. Ask for Modifications: Request sauces, dressings, and cheese on the side, and opt for whole-grain options when available.
6. Stay Hydrated: Drink water instead of sugary drinks or alcohol.
7. Mind the Extras: Be cautious with bread baskets, chips, and other complimentary items that add unnecessary calories.
8. Eat Mindfully: Pay attention to hunger and fullness cues, and eat slowly to enjoy your meal.

These tips can help maintain a balanced approach even when dining out, but also remember, one meal does not determine your health nor weight, so ENJOY the meal guilt-free from time-to-time. These are just tips not mandates 😉

Banana-based soft serve made with two ingredients. Non-Dairy, No added Sugars. Another great “ice cream” find in SoFlo 🍦😋

Just an extremely happy (and grateful) dietitian with her new, favorite juice 🫚
Why do I LOVE ginger?! The root offers several health benefits!

1. Digestive Aid: Helps alleviate nausea and improve digestion.
2. Anti-Inflammatory: Reduces inflammation and may help with conditions like arthritis.
3. Antioxidant: Contains compounds that protect cells from damage.
4. Pain Relief: Can reduce menstrual pain and muscle soreness.
5. Immune Support: Boosts the immune system and helps fight infections.
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My motto 🙂‍↔️
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Vacations are for fun, not derailment! 🌴 Stay on track with these healthy habits: Hydrate, balance your meals, stay active, enjoy and surround yourself with loved ones and those who instill positivity. Take some time for yourself to disconnect/meditate. Your body will thank you!

📸 April
When someone tells you that eating out can’t be , show them this post 😘

Indulge in a nutrient-packed delight with this vibrant smoothie bowl bursting with protein (>40 grams!!) and fiber! Packed with wholesome ingredients like Greek yogurt, spinach, fruit, h**p and chia seeds, this bowl offers a perfect balance of macronutrients and micronutrients. Boost your morning with this delicious concoction, and you will reap a satisfying and energizing start to your day while supporting your health and wellness goals. Try it out by swiping left to see the ingredients I used!
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Savor the sweetness guilt-free with Bianco, one of my fave gelato spots - a nutritious and delicious option crafted with wholesome ingredients to satisfy your cravings. You can enjoy the best of both worlds - irresistible taste and mindful nutrition with my favorite NSA vegan chocolate hazelnut flavor, sweetened with monk fruit 🤤
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I always have so much fun exploring the aisles of Whole Foods, capturing the essence of nutritious living! Stay tuned for some short clips highlighting a few of my favorite products and what to look for when selecting/purchasing your groceries 🌿🛒
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If you’re someone who feels totally lost in the grocery store and when roaming down its aisles, grocery store tours and detailed guidance is something I offer to my patients, existing and old. If this sounds like you, please send me a DM!

🌱 Plant-based milk options have surged in popularity, but what should you consider when choosing one? As a dietitian, I recommend looking for fortified varieties to ensure you’re getting essential nutrients like calcium and vitamin D. Opt for unsweetened versions to limit added sugars. Check the ingredient list for additives and preservatives. Remember, plant-based milks can vary in protein content, so consider your nutritional needs. Ultimately, incorporating plant-based milk into your diet can offer diversity and may align with environmental and ethical values. Do you prefer milk or cow’s milk? Let me know down below! 🥛

Strength, the kind that carries you through life’s toughest challenges, isn’t just about physical power—it’s a force cultivated deep within the recesses of your being. It’s the resilience born from overcoming adversity, the unwavering belief in your own abilities, and the courage to face uncertainty head-on. Strength isn’t solely measured by muscles or might; it’s the sum of your experiences, your triumphs, and your failures. It’s the inner flame that refuses to be extinguished, even in the darkest of times. True strength lies in embracing your vulnerabilities, acknowledging your fears, and daring to rise again, stronger than before. It’s a journey of self-discovery, where every setback becomes a stepping stone, and every obstacle a testament to your unwavering spirit. So, remember, when the world tests you, and challenges seem insurmountable, look within. For within you lies the boundless reservoir of strength, waiting to be unleashed upon the world ✨

Training your body isn’t just about building muscle or burning calories; it’s a commitment to your overall well-being. Regular physical activity boosts mood, enhances cognitive function, and strengthens the heart. It’s a cornerstone of a healthy lifestyle in addition to a nutrient-dense diet, helping to prevent chronic diseases like diabetes and hypertension. So lace up those sneakers, hit the gym, and invest in your health—it’s one of the best gifts that you can give yourself! 💪🌱

Power up your nutrition game using 3 of the high protein options that I highlighted in my last post! This delicious combo not only satisfies your cravings, but also fuels your body with essential nutrients for sustained energy and muscle support. Add some raw vegetables like cucumbers, carrots and bell peppers for extra fiber and nutrients 🥕🥣

Discover the delicious world of high-protein snacks – from Greek yogurt to protein-packed energy bars. These choices not only tantalize your taste buds but also play a crucial role in muscle repair, satiety, blood sugar regulation and overall well-being. Elevate your nutrition with these tasty options and feel the power of protein! 💪🏼🥜🍓

Happy Thanksgiving!! I’m very grateful for each and every one of you!

Here are some tips for a healthy Thanksgiving… But ultimately, ENJOY yourself:

1. **Mindful Eating:** Focus on enjoying each bite, savor the flavors, and listen to your body's hunger cues. This helps prevent overeating.

2. **Balanced Plate:** Fill your plate with a variety of foods, including vegetables, lean proteins, and whole grains. Try to keep portions in check. As

3. **Hydration:** Drink plenty of water throughout the day to stay hydrated, which can help manage appetite.

4. **Physical Activity:** Start the day with some physical activity to energize yourself and potentially offset some of the extra calories consumed.

5. **Smart Swaps:** Make healthier ingredient swaps where possible, like using Greek yogurt instead of sour cream, or opting for roasted vegetables instead of heavy casseroles.

6. **Portion Control:** Enjoy your favorites but in moderation. One serving of each dish can still make a satisfying meal without overindulging.

Remember, Thanksgiving is about gratitude and enjoyment, so savor the time with loved ones while being mindful of your choices!

Going into the weekend…so let’s dispel a nutritional misconception! As a registered dietitian, I'm here to set the record straight - eating out can indeed be a healthy choice when you make informed decisions. Here a few snapshots of how that can be possible!
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📸Ojo de Agua (Brickell) - Atun Y Jengibre Salad
📸Poke OG (Wynwood) - Poke bowl with zucchini noodles, mixed greens, tuna, cucumber, ginger, seaweed salad, scallions, edamame with side of ginger shoyu + yuzu kosho
📸 Krüs Kitchen (Coconut Grove) - Oysters, Day’s Catch Ceviche, Razor Clam & Scallop Crudo
📸 Klaw (Midtown Miami) - Shellfish Platter
📸 Lulu (Coconut Grove) - Veggie White Omelette (w/o cheese) + side of tomatoes
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If you struggle with making informed decisions when eating out and need some guidance, send me a direct message with your email and I will send you a guide/tips for eating out (the healthy way)!

Cherishing every moment of life with a heart full of love and a commitment to health 💕🏋️‍♀️
Living well, loving deeply, and savoring every chapter of the journey.

Discover the sweetness of life with these diabetic-friendly sugar substitutes! 🍃 Say goodbye to refined sugar and embrace these healthier options that won’t spike your blood sugar.

My heart is heavy from all the emotions that continue to pour through me. It is so hard to fathom the hatred that has been so clearly and maliciously projected and the atrocities that continue to occur all over the world. During these fearful times we should be standing together in unison, supporting one another rather than attacking (quite literally) and pointing fingers at each other- we are all against the same enemy and monster/terrorism. I have and will always aspire to promote love and peace for the world and interject the promotion of the alternative, no matter your race, gender, ethnicity, religion, etc. During these times, those who do not aspire for the same become so clearly defined. I am not here to change these people, their beliefs or views, nor to understand them. I simply would fail at such a task. I am here to just continue pursuing what I wholeheartedly believe is the cure for this and all brutality: love, peace, compassion, unity and ultimately…strength. What I believe an encompasses.

Dietary iron is absorbed differently depending on its form, non-heme vs heme. Eating iron alongside foods containing certain vitamins and minerals, such as vitamin C, vitamin A and beta carotene may help aid its absorption, especially its less absorbable non-heme form (primarily found in plant sources, grains, vegetables, and fortified foods).
If you’re not following a vegan or vegetarian diet, consume meat, fish and poultry to increase your intake of well-absorbed heme iron, which in turn can also help increase the amount of non-heme iron the body absorbs (a win, win!).
Also, avoid foods containing phytates (cereals and grains), calcium (milk and dairy), and polyphenols (tea and coffee) because they can hinder iron absorption.
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Need more information or have questions? Comment down below or send me a direct message!

Not only do I looove their packaging and branding, but I love the mission of , a women-owned business that prioritizes wholesome ingredients and unique flavors. I tried their enchilada beans (thanks to !) and was blown away with how much flavor they packed! These full-of-spice-but-not-spicy black beans are given their savory flavor from a blend of dried chilis, tomato paste, apple cider vinegar and spices. Found . Soo looking forward to trying their other unique flavored 🫘!! Let me know in the comments if you try them out and which flavor is your favorite!

It’s very easy to find faults in the outside world and in others, if that’s one’s intent. Most always one’s judgments are faults one perceives in oneself and/or in one’s life. In order to influence change in your surroundings, you and your life need to first reflect those changes. Sometimes it takes an army, but armies aren’t created without individual soldiers. Focus on building yourself up and fabricating your life to be the strongest and happiest version of you, and you will attract and influence those around you to reflect the persona you’ve manifested… and with time… a stronger and happier army will result.

I challenge you this week to eat the 🌈! Try to select a variety of fruits and vegetables daily, making your plate/bowl as colorful as possible 🥗