Evolve Dietitian-Nutritionist, PLLC

Just over here adding preservatives to my kids’ apple slices.
Citric acid (lemon juice) helps keep apples from getting brown after they’ve been sliced. It doesn’t change the nutrient quality of the apple, but makes them more likely to get eaten.

While a milkshake is fluid, it’s not a great choice for hydration.
Getting in enough water can get challenging as we move into colder months. Lean into warm drinks like decaf tea and coffee to keep meeting your needs!
5 Benefits of Hydration
1. Helps get nutrients into cells - your body can work better
2. Decreased “brain fog”
3. Keeps organs functioning and joints lubricated
4. Improved mood
5. Improved sleep quality
What counts towards your water intake: Anything sugar free and decaf.

💧Plain water
💧 Flavored water without added sugar
💧Seltzer
💧Fruit/vegetable infused water - this could be water with sliced lemons or cucumber, or anything else you a think of!
💧Decaf tea and coffee

The FDA is updating the term “healthy” for use on packaging.
Currently, it’s based on a product having:
- low amounts of fat, saturated fat, cholesterol, and sodium
- At least 10% daily value of vitamin A, Vitamin C, calcium, iron, protein, OR fiber.
The updates will better reflect the current Dietary Guidelines for Americans and possibly put an emphasis on whole foods.
Labeling a food as healthy would be voluntary, but having a standard definition helps prevent using the term for purely marketing.
What do you consider healthy?

Scarcity versus Abundance Mindset
Have you stopped to think about your mindset when approaching food?
A scarcity mindset: where you say “yes” to any and all food, even if you aren’t hungry or know you won’t feel good after eating it. Clear your plate. Fear of missing out. Next meal isn’t planned.
An abundance mindset: You have control over what goes in your body and when. Operate from a place that allows you to listen to your body and respect its needs. Knowing there will be more later. Calm approach to the meal. Trust your food plan.
For some, the uncertainty around the next meal is a real concern and that basic need has to be addressed first.

Food labels tell us so much…if you know where to look.
Did you know the health claims on packages have to meet strict scientific criteria?
You can read more here: https://www.fda.gov/food/food-labeling-nutrition/authorized-health-claims-meet-significant-scientific-agreement-ssa-standard

Ever get confused when trying to pick food out at the grocery store? Did you know the health claims are regulated?
Follow along for my series on food labeling. Share with someone else that gets confused.

New podcast is up!
Tune in for questions about seed oils, superfoods, and GMOs.

Meal planning isn’t just about organizing your meals—it’s about making life easier and healthier. Here are some key benefits:

•Saves time: No last-minute decisions or scrambling for ingredients.
•Budget-friendly: Planning helps you stick to your grocery list, reducing impulse buys and food waste.
•Healthier choices: You’re more likely to opt for nutritious meals when they’re already planned out.
•Less stress: Knowing what’s for lunch (or dinner) each day reduces daily decision fatigue.

Want help getting started with meal planning? My app provides personalized meal plans and an easy-to-use food tracker. DM me to get started today!

Our weekends are busy with kid activities and often I don’t have time to make something to take with us. I need quick grab and go options that survive in a backpack.
Belvita, peanut butter crackers, and applesauce pouches have proven their resiliency. They keep us full without too much added sugar.

Latest podcast episode is up!
The school year brings up changes for the whole family. Schedules change for everyone and our approach to meal planning needs to adjust with that.
How are you doing with meal planning?

Redefine convenience food.
Pre-cut veggies save time and energy on a busy night.

There are plenty of protein sources beyond meat. If you’re looking for ways to shake up your protein intake, save this post for later!

What should I have if I need a snack?
The snacks in this post combine protein, fat, and carbs to give you energy and keep you feeling full.
Words of wisdom:
1. Plan your eating times so you don’t get caught with that sudden feeling of being extremely hungry and grabbing the first thing you see.
2. Eat enough!

Happy National Avocado Day!
It doesn’t take much to get the benefits of avocado. The following facts are for 1/4 of an avocado.
3g fiber
242mg potassium (good source for women over 19)
14.5mg magnesium (not quite enough to be considered a good source)
40micrograms folate (good source for adult men and women)
4.9g monounsaturated fatty acid (22% of RDA for 2000 calorie diet)
Source: USDA Food Data Central and Dietary Guidelines For Americans

New Episode of Nutrition Matters
This episode is all about Isabella’s journey of going gluten free. There’s so much more involved than switching to a gluten free bread. Give it a listen as we talk about all the allergy considerations of Celiac Disease.
See linktree in my bio to go right to the episode

Wednesday is Podcast Day! 7/10 is all about Isabella’s gluten free journey.
Did you know you can call in live while we record?
(714) 816-4686

We’re back again!
Join us for a yoga and nutrition workshop focused on improving gut health.

Homemade sesame chicken
They ate it! This one was a hit and we will be doing it again. This recipe was from Eat Love. It’s been a game changer for meal planning.

One told me it was “bussin” and asked for seconds.
The other cried bc it wasn’t pizza.
It was easy and delicious.

Weight loss is more than calorie control. It requires lifestyle changes for long lasting effects.

What should I have for a snack?
Snacks are like mini meals.
Today’s snack is Greek yogurt, sunflower seeds, dried blueberries, and honey.
#518

Remember to pack your lunch too.