Healthier You Nutrition

Menopause, every women has to go through it at some point, but did you know that going through it actually increases your risk for Diabetes, Heart Disease, Obesity, and so on.

I am not saying if you are going through menopause you are going to experience any of these, I am just explaining that your chances of having these are much higher especially if you are not taking care of your body.

For example, as you age you may be a little less active and a little more sedentary. This increases your risk of losing lean muscle mass and can decrease your metabolism which in turn could lead to weight gain and being more susceptible to chronic diseases.

However, if you are taking care of your body by eating healthier, participating in regular physical activity, and getting quality sleep, your chances of getting any of these drop dramatically.

If you or someone you know is going through this and would like guidance on how to create their own healthier lifestyle, go to my website www.healthieryounutrition.com to see what I can offer you.

I am officially licensed in Minnesota! Yay!

This means I can work with individuals who live in Wisconsin and Minnesota. If you live in either of these states and are looking to kickstart your health journey, check out my website www.healthieryounutrition.com or email me at [email protected] if you want to discuss more!

So happy I was able to help Mathew create his own healthier lifestyle and learn how to implement sustainable changes that will last a lifetime!

Now it's time for your journey! Go to my website www.healthieryounutrition.com to sign up today!

I wish I could wave a wand or give someone a magic pill to achieve their results, however if you want to make long term changes it comes down to being consistent.

I hear this a lot that if someone eats something unhealthy during the day then that day is ruined and they might as well eat crappy the rest of the day. Instead of having this mindset, say you have a piece of cake to celebrate someone's birthday, instead of thinking the whole day is shot, just enjoy the cake, move on, and try making healthier choices the rest of the day.

Think of it like this if you eat healthy 80% of the day and then 20% of the day you had some foods you really enjoy, you still ate healthy 80% of the day which is better than having a majority of your day consist of junk foods.

It really is all about finding that balance. If this is something you are struggling with and want to start your journey to a happier and healthier lifestyle go to my website: www.healthieryounutrition.com and we can work together to achieve your goals!

Sale ends soon!!

Are you ready to start your journey? Book with me before Aug 27th and get 15% the Kickstarter or Transformation package

Go to www.healthieryounutrition.com to learn more about my services or email me at [email protected] if you have any questions!

Let's get saucy with these simple sauces and dips all using my favorite protein packed ingredient to elevate your food game!

1. Creamy Salsa
- Add 1 tbsp of salsa to 2 tbsp of Greek yogurt, if its a little sour add some more salsa. You can add this to taco salads, tacos, or rice bowls

2. Protein Ranch
- Add a packet of ranch seasoning to 2 cups of Greek yogurt, and voila! You can dip your veggies in it or some crackers to have a yummy and more satisfying snack

3. Peanut Butter Dip
- Take 1 cup of Greek yogurt and add 1/4 c of peanut butter, 1 tbsp of honey, and a pinch of cinnamon, mix. Top with crushed peanuts and dark chocolate chips to make it extra delicious! Serve with sliced apples or a serving of pretzels

Follow for more healthy food ideas!

When I think of a boring and bland meal my brain automatically goes to chicken, rice, and broccoli. Why do I think this? Because it often lacks flavor, lacks variety, and if someone is eating this multiple times a week they may get sick of it. I am not saying there is anything wrong with eating this, I am just trying to point out that you can add flavor and variety to your meals and still maintain your healthy lifestyle.

You can try seasoning your foods to add flavor or add a little bit of butter to your baked potato and it can still be a healthy meal. You can try adding a little bit of cheese to your veggies to make them more palatable. I would rather have someone add cheese to their veggies then not eat them at all.

The bottom line is eating healthy can mean many things to different individuals, you just have to find what works for you and stick to it!

Let's work together to create a plan for works for you! Go to www. healthieryounutrition.com to learn more!

Food highlight of the week: Edamame

Fist of all, what the heck is edamame? Edamame is a soybean and is a great source of protein. You can find them in the frozen vegetable section of your grocery store. Here are a few of my favorite ways to eat them:

1. Eat as is
- I like to add a little bit of flaky sea salt and eat them just like you would eat peas in a pod
2. Add to stir fry or salad
- You can shell the edamame and add it to a stir fry along with some rice and veggies or you can add to a salad for some plant based protein

Follow for more healthy snack/recipe ideas!

When I created Healthier You Nutrition my mission was to help individuals learn how to create happier and healthier lives.

Here are some of the benefits you would get by working with me:

1. Personalized nutrition
- A customized meal plan/meal ideas tailored to your nutritional needs and goals. We would also work together to include the foods you love into your meal plan while still maintaining your healthier lifestyle.

2. Realistic goal setting
- We will work together to come up with realistic goals to work towards and at the end of every session we will establish new goals or continue previous goals this way we can keep progressing towards the lifestyle you want to achieve.

3. Accountability and Support
- We can meet as often as every 2 weeks to every 6 months, whatever works best for you to keep you on track! I am also available to you as often as you need to support you throughout your journey through text or email!

So what do you say? Are you ready to start your journey?

If interested email me at [email protected] or check out my website www.healthieryounutrition.com to learn more!

It's summertime in Wisconsin and do you know what that means? Tons of grilling out and eating lots of brats, hot dogs, and hamburgers! Try these shrimp kabobs at your next grill out for a healthier alternative!

Ingredients:
- 1 bag of shrimp
- 2 Bell peppers
- 1 Onion
- 1 Can of pineapple (in 100% fruit juice)
- Olive oil
- Seasoning: Salt, pepper, garlic powder, parsley

How to make:
1. Thaw shrimp, peel, and pat dry with paper towel
2. Cut onion, bell pepper, and pineapple in pieces big enough to skewer and about the same size
3. Lay down tin foil, skewer shrimp, bell pepper, onion, pineapple, and repeat (make sure there is a little space in between,
4. Brush on olive oil, add seasonings, make sure it is well coated
5. Grill until shrimp is pink, veggies are cooked through, and everything is a little charred
6. Enjoy!

Follow for more recipes!

Have you ever sat down on the couch in front of the TV with a bag of chips and you look down and the whole bag is gone? I know I have been there!

When we eat and are distracted with electronics or something else this can lead to mindless eating which in turn can result in eating way too much! Here are some of my tips to help combat this habit:

- Sit down at a table with no distractions: this means no phone or anything that is going to take your attention away from eating

-Listen to your body: eating with no distractions can help you with listening to your body and learning when you are hungry and full

-Slow down: focus on the food, focus on how it tastes, and really let yourself enjoy it rather than shoveling it into your mouth

If you are struggling with overeating and want a more personalized plan or need nutritional guidance in general, email me at [email protected] or check out my website www.healthieryounutrition.com to learn more!

Food highlight of the week: Garbanzo Beans

Garbanzo beans also known as chickpeas are super nutritious and a great source of plant based protein! Here are some ways you can enjoy them:

1. Use as a crunchy topping or snack
- How to make: Preheat oven to 400 degrees, drain garbanzo beans, drizzle with olive oil, add salt, pepper, garlic powder, paprika, and mix. Cook for about 15 min or until crunchy. You can eat these for a snack or you can add to your favorite stir fry!

2. Make a buddha bowl
- Add cooked garbanzo beans to bowl along with quinoa, roasted sweet potato, kale, purple cabbage, avocado, and top with your favorite vinaigrette or creamy dressing!

How do you like to use garbanzo beans? Comment below!

When you hear the word Dietitian what do you think of?

What comes to mind for most people is food police, someone who puts you on a diet, or someone who is trying to take all things delicious away!

I am here to tell you that this is not the case! Dietitians are health professionals who are experts in nutrition and use that knowledge to help individuals manage chronic diseases such as diabetes, heart disease, or obesity. We use evidence-based nutrition and motivational interviewing strategies to help individuals reach their health and nutrition goals.

Many times it's not taking away things from your diet it's thinking about what we can add to optimize your nutrition. We look at individuals as a whole and recognize that diet is not the only aspect to health so along with nutrition we may look at sleep, bowel health, stress, or other lifestyle factors.

We are not trying to deprive you of the foods you love! We know all foods can fit and we will work with you to find ways on how to incorporate these foods and still maintain a healthy lifestyle!

Interested in working with a Dietitian?
Check out my website: www.healthieryounutrition.com or email me at [email protected] and we can discuss more!

Food Highlight of the Week: Chia Seeds

Chia seeds is one of my favorite ingredients to add to dishes because they have omega 3 fats that most people do not get enough of in their diet and they also have fiber which helps maintain bowel health! Here are my favorite ways to use chia seeds:

1. Add them to overnight oats
- Ingredients: 1/2 c oats, 1/2 c milk, 1 tbsp chia seeds, 1 scoop of Greek yogurt. How to make: add all ingredients to a glass mason jar and mix, refrigerate overnight and in the morning top with sliced banana, drizzle of peanut butter, and chopped pecans, or whatever toppings you would like!

2. Sprinkle on eggs
- I like to have over easy eggs in the morning on avocado toast and top with chia seeds along with some everything bagel seasoning (this seasoning is key to make it delicious!)

3. Sprinkle over any dish
- You can sprinkle chia seeds really over anything because they do not have much of a flavor and add a little crunch to your dish, but be warned they do expand in liquid so if you are weird with certain food textures then I would not recommend adding it to liquid!

How do you like to eat chia seeds? Comment below!

Why don't diets work long term?

Not all diets are created equal, however a majority of diets have a couple of things in common:

1. Restrictive
- Some diets tend to cut out many food groups such as carbs or dairy, making it very hard to stick to long term

2. Low calorie
- If the diet is low calorie and is cutting out food groups this could make it very hard to get adequate nutrition and may even lead to nutrient deficiencies

3. Short time frame
- Most diets promise 30 days or a couple weeks to lose weight and achieve your goals, but after the diet is over then what? You may go right back to old habits!

This is why diets don't tend to work long term!!

With my approach we will focus on working together to build healthy habits that can be incorporated into your every day life. This way starting your healthy lifestyle will not seem as overwhelming by making small changes. I also recognize that diet is not the only aspect to health so we will also focus on coping with stress, increasing activity, getting better quality of sleep, etc.

Interested? Check out my website www.healthieryounutrition.com or message me if you want to learn more!

Is weight a good indicator of health?

Weight alone is NOT a good indicator of health. A person can have a "healthy bodyweight" and still have poor health just like a like a person can have a "unhealthy bodyweight" and still be healthy. We all know the saying "you should never judge a book by its cover" so why would we judge someone or assume something about someone based on their body size?

There are other health indicators we can look at besides weight. We can look at blood pressure, heart rate, cholesterol, and blood sugar. We can also look at how much stress is in our lives, how much sleep are we getting, or are we exercising regularly.

Bottom line, there is a lot more that comes to our health besides weight. It's time we start focusing on more of those aspects and in turn start living our happiest and healthiest lives!

Want to learn how to live your healthier life? Email me at [email protected] and we can work together to make this possible!

Cottage Cheese is trending right now and I think it's time I jumped on the band wagon! I personally love cottage cheese because it tastes good and is very nutritious! Just 1/2 cup gives you 12g of protein making this a very satisfying food! Plus cottage cheese can be easily added to different recipes:

1. Add cottage cheese to your favorite pasta sauce
- This gives the pasta a really creamy texture and not to mention a lot more protein

2. Make toast and top with cottage cheese
- You can add cottage cheese to your favorite slice of toasted sourdough along with tomatoes, arugula, flakey sea salt, and top with balsamic glaze for a sweet and savory option

3. Eat as is
-Cottage cheese on it's own makes a yummy and super filling snack

What do you like to do with cottage cheese? Comment below!

Follow for more recipe ideas!

What counts as exercise?

Exercise can be anything that gets your body moving! This could be doing yard work, going for a hike, or dancing around your kitchen. Whatever gets you up and moving, DO IT! If you hate running then DON'T run! Nobody is forcing you to do things you don't enjoy.

Now get up, get moving, and get outside to soak up that Vitamin D!!

Recipe of the Week: Spinach Salad w/ Chicken, Beets, and Goat Cheese

This salad is so easy to make and perfect for the summertime! Plus it is packed full of nutrition! You have protein in the chicken, healthy fats in the vinaigrette, and lots of fiber in the veggies! Making this a very satisfying meal!

Follow for more recipes!

Do you struggle with what to eat for breakfast in the morning or want a healthier snack for on the go?

These peanut butter energy balls are the perfect thing to grab while on the run and are so satisfying! They are also very customizable and super easy to make!

They have a good serving of protein, healthy fats, and can even satisfy your sweet tooth!

Follow for more recipes!

Summer is the perfect time to start your health and nutrition journey! Sign up now through August 27th and get 15% off the Kickstarter or Transformation package! Use Code: HealthySummer2023

What is included in each package?
1 hour initial consult, 3 or 6 follow-up appointments depending on which package you choose, and personalized 3-day meal plan, the Healthier You Nutrition cookbook, and access to App Nutrium to document eating habits and track progress. What is also included is being accessible to me whenever you need help and constant support along your journey!

Go to www.healthieryounutrition.com to learn more or email me @ [email protected] if you have questions!

Summer is finally here and now is the time to create your healthy lifestyle!

I know summer is super busy with all the cookouts, events, and not to mention lots of yummy treats! However, there is never going to be a perfect time to start there are always going to be things that come up because life is unpredictable. We have to stop making excuses and start making our health and our happiness a priority today!

Are you ready to achieve your goals and create your own healthier lifestyle? Email me @ [email protected] and we can discuss more!

I have the perfect summertime snack that is super refreshing and packed full of veggies!

Veggie Spring Rolls
How to make:
1. Use a vegetable peeler and peel cucumber into long strips, chop carrots into small matchsticks, chop purple cabbage, and slice avocado
2. Get a large bowl and fill with water, place rice paper in water for about 20 seconds, take out and place on clean surface
3. Assemble veggies onto rice paper and wrap by folding the rice paper over, then tuck in both sides, and finally roll over (just like wrapping a burrito!)
4. Dip in coconut aminos or sauce of your choice and enjoy!

Follow for more recipe ideas!

Who can I work with?

I can work with individuals living in Wisconsin and I can work with them for a variety of reasons:
- create a healthier lifestyle
- lose weight
- alleviate health conditions

Most importantly, I can tailor the program towards the individuals needs and goals and support them along their journey!

Interested? Email me @ [email protected] and we can discuss more!

What can you expect during your follow-up appointment?

Follow-up appointments are really to check in and see how things are going! We will go over any struggles or concerns you have, we will celebrate your success, and work together to keep you on track and working towards your goals!

Follow-up sessions can be any time frame of your choosing, whether it be every 2 weeks or every 6 months, you can pick what works best for you!

Interested in learning more about my program? Email me at [email protected] and we can discuss more!

If you are looking for a healthy snack or dessert this one is for you! You have carbs in the fruit, protein in the Greek yogurt, and healthy fats in the ground flax seed. This is sure to be delicious and super satisfying!

Follow for more yummy recipes! 😊

So happy to be working with Carrie and so excited for this opportunity! Check her out! Stealth Fitness Located right here in Green Bay!

🤔Have you Ever Heard the saying "Leave it to the Professionals?"🤔
💥Well Let me introduce our Newest Partner Dayna Schroeder!! 🥳
Dayna is a Registered Dietitian here in the Green Bay area and Owns Healthier You Nutrition. Her incredible approach to nutrition is all about "ditching the diets" and focusing on forming lasting habits around nutrition. Diet culture is everywhere in todays society and often the focus is on short-term weight loss goals. Once the diet is over individuals tend to go back to their same eating habits and the weight creeps back on. However, it does not have to be this way! Dayna is here to show you how to make sustainable lifestyle changes that will last. Once you learn how to develop healthy habits, they can be easily incorporated into your everyday life.
At Stealth Fitness, we know that exercise and nutrition are the key to making healthier changes! Reach out for more information! We would love to help you on this journey to reach your goals and create a healthy lifestyle that works for you!💪🥑🍇🥗
https://www.healthieryounutrition.com/
or message Stealth Fitness

What can you expect during your initial consult?

1. Get to know you
- I want to know everything you are willing to share about your background, history, and how to you got to where you are today

2. Diet history
- We will be going through everything you eat throughout the day so I can get a better understanding of where you are at in your journey

3. Nutrition education
- I can give you different ideas on what to add to your diet, suggestions on what to do differently, and any other education you need to achieve your goals

4. Realistic goal setting
- We will go through and pick out a couple of realistic goals that are achievable and will help to make the process seem a lot less overwhelming

My goal is to work with you to create the healthy lifestyle you have always wanted! I will be your coach along this journey and will support you every step of the way! Are you ready to start your journey? Contact me if you want to know more!

Okay I'm going to say it, I don't want to make dinner!

When I get home from work it's the LAST thing I want to do. However, if I don't make it then I'm going to get take out and not only is take out more expensive, but it also is not as healthy because you really have no idea what is going into it.

If you choose to make dinner, you can control exactly what goes into it and can make a delicious and nourishing meal for yourself and your family. Trust me, your body and your wallet are going to thank you!

**I'm not saying that you can never get take out, I just wanted to point out the benefits of cooking at home and that a majority of the time it is the healthier option

If you are someone who struggles with making dinner, I can help by working with you to create simple and healthy meals to make cooking at home a breeze! Interested? Message me for more details!

This snack is easy, delicious, and will fuel you throughout the day! You have carbs in the banana and rice cake, protein in the peanut butter, and healthy fats in the peanut butter and chia seeds! This is sure to be a very satisfying snack!

If you want more snack ideas and want to work with me to build your healthy lifestyle please feel free to reach out to me!

How do you cope with stress? Do you avoid it or find ways to deal with it?

We all face stress day to day, but did you know chronic stress can be one of the many factors that can lead to insomnia, anxiety, and even weight gain. It is crucial that we find healthy ways to cope with stress instead of turning towards alcohol, comfort foods, or any other unhealthy habit as the solution. Here are some of my tips for dealing with stress:

1. Box breathing
- Breath in, pause, breath out, pause, repeat as needed. This is a great way to slow the heart rate down and get into a more relaxed state after a stressful situation.

2. Get some fresh air
- Step outside and take a short walk. Sometimes if we are feeling stressed it is best to put ourselves in a different environment to calm the mind.

If you are struggling in dealing with your own stress and want to create healthier habits please feel free to reach out to me and we can work together!

This is your sign to start your healthy lifestyle today and make your health a priority! Don’t wait! Sign up by May 14th and get 25% off my nutrition counseling packages!

Message me if you are interested and want to know more! 😊

"Stop depriving yourself of the foods you love."

Let's say you love pizza and you are following a diet that does not let you have any carbs. The weekend rolls around and you decide you are going out to eat and you are going to get what you want because you followed your diet all week long. You get to the restaurant and order pizza because you have not had it in so long. You eat the entire pizza and end up feeling awful that you ate that much and tell yourself you are going to start the diet back up on Monday. This cycle continues over and over again.

I am here to tell you that it does not have to be this way. If we incorporate the foods we love into our healthy lifestyle than we may not feel the need to go all out on the weekends because we know that we can enjoy these foods without restriction. When we do allow ourselves to have the foods we enjoy then we may learn that we just need a couple slices of pizza or a small scoop of ice cream to satisfy that craving.

If you are someone who struggles with finding the balance between eating the foods you love and maintaining your healthy lifestyle, trust me you are not alone and I can work with you to make this possible! Go to my website www.healthieryounutrition.com to learn more!

Nutrition | Healthier You Nutrition | Wisconsin Healthier You Nutrition is about breaking free from diet culture and developing sustainable habits around nutrition. You will be working one on one with a Registered Dietitian Nutritionist to create a healthy lifestyle that works for you!

What I offer in my nutrition counseling packages:

There are two different package options:
1. Kickstarter Package
2. Transformation Package
*The only difference between these two is the Kickstarter has 3 follow-up appointments while the Transformation has 6 Follow-Ups.

During this time you work with me I will be available to you to answer any questions, give suggestions, or anything you need to help you throughout the process!

Sign up before May 14th and get 25% off! (This is a steal!!)

Interested in learning more? Go to www.healthieryounutrition.com and fill out the contact form and I will be in touch!
*Counseling Services for Wisconsin Residents Only*