Manuel Villacorta, MS, RD

🌟 Ready to elevate your barbecue mealtime with a burst of flavor and nutrition? 🌟

Join me in making these delicious Air Fryer Marinated Veggie and Steak Kabobs! 🍢🥦🌶️

Watch this 1-minute sneak peek to see how we combine sweet baby bell peppers, red onions, Brussels sprouts, and lean Sirloin Steak into a colorful and healthy dish. Perfect for any season, these kabobs are marinated in my special homemade blend and cooked to perfection in the air fryer.

Curious about the full recipe? Head over to my blog for all the ingredient details and step-by-step instructions. Trust me, you don't want to miss out on this quick, tasty, and nutritious meal! 🍽️✨

👉 🔗 https://www.manuelvillacorta.com/air-fryer-marinated-veggie-and-steak-kabobs/

🥛✨ Ready to crack the milk myth? Is it truly the champion of bone health? 🦴💪

In my latest video, I dive into the science behind milk and its role in keeping your bones strong and healthy. 🧬🔬

May is National Osteoporosis Awareness and Prevention Month, making it the perfect time to explore this hot topic! 🌟

🎥 Watch this 1-minute sneak peek, then head to my blog for the full 3-minute deep dive. Let’s raise a glass to better bone health and the joy of diverse diets! 🥂🍽️

Link in my BIO
👉 🔗 link https://www.manuelvillacorta.com/is-milk-good-for-your-bones/ 👈

✨ Sip Your Way to Wellness with Dietitian-Approved Meal Replacement Smoothies!🥤

🎥 Ready to revolutionize your meal prep game? Join me in this 1-minute sneak peek into the world of Meal Replacement Smoothies – Watch me put together three delicious meal replacement smoothies that can aid weight goals while supporting gut health.

✨ As a dietitian, I'm spilling the secrets on achieving the perfect macronutrient balance while elevating your gut health game with prebiotic and probiotic-rich ingredients. It's a game-changer for your overall wellness! 🤓🌱

🥤 Catch a glimpse of the smoothie magic, and head to my blog for the full video and recipes. 📲👩‍🍳 Let's make meal prep exciting, delicious, and oh-so-nutritious! 🎉🍓

https://www.manuelvillacorta.com/3-meal-replacement-smoothies-by-a-dietitian/

NNational Dairy Council

Introducing my latest recipe Cheesy Air Fryer Stuffed Butternut Squash - it's like a cozy sweater for your belly! 🍕🍁

Picture this: Butternut squash halves, air-fryer magic, and a pizza-party happening inside. 🍕🎉 Yep, you heard that right! We've stuffed these squash boats with all the cheesy goodness you deserve, and it's the ultimate fall comfort food you didn't know you needed. 🎃🧀

But hold on to your cheese grater, there's more! 📺🍴 To experience the full culinary symphony, head to my blog for the full written recipe. I promise it'll have you saying, 'Butternut squash, where have you been all my life?' 🤣

🔥 Get the full scoop here: 🔗
https://www.manuelvillacorta.com/cheesy-air-fryer-stuffed-butternut-squash/

National Dairy Council

6-ingredient Healthy Apple Crisp

🍎🍂 **National Apple Month Extravaganza!** 🍏🎉

🍏 October is a month we apple lovers LIVE for - it's National Apple Month! 🎈🍎

👨‍🍳To celebrate, I've got a 6-ingredient Healthy Apple Crisp recipe that's about to change your fall game. Get ready to have your taste buds do the happy dance! 💃

👊🏼Featuring the star ingredients - Honeycrisp and Jazz apples, oats, walnuts, applesauce, cinnamon, and coconut sugar, it's a nutritional powerhouse! 🌟

🪄 And the secret to that golden-brown apple crisp perfection? It's all in the Air Fryer! Let's make your kitchen a magical apple wonderland. 🏠

📹Check out our one-minute reel to see a preview of the apple crisp magic in action.

📺👀 Get the full recipe in our blog link in my bio and uncover the secrets of creating the perfect, crispy, and gooey apple crisp. Let's make this National Apple Month *extra sweet*! 🍰🍁



https://www.manuelvillacorta.com/healthy-air-fryer-apple-crisp/

🍝🧀 Dive into the world of *Cottage Cheese Magic!* 🌟

👨‍🍳 a dietitian, I'm always on the lookout for nutritious culinary delights, and today, it's all about .

🍝 Ever heard of a creamy cottage cheese pasta sauce? Well, you're about to fall head over heels! 🤤🍲

🎥In our 60 seconds video, we're spilling the beans on this high-protein, fiber-packed delight that's perfect for any season. 🍁

🌠 Picture this: High-protein pasta meets a creamy cottage cheese sauce, and we're throwing in some extra veggies for good measure🥫

🔎 But it's not just about the deliciousness – you'll also learn about the *nutritional superpowers* of cottage cheese! 💪🧀

🦸‍♂️This pasta sauce isn't just a flavor sensation; it's your fall potluck hero, even when tomatoes are out of season! 🍂

Hungry for more? 🔗Dive into our blog for the full scoop, the recipe, and a deep dive into the nutritional benefits of cottage cheese. Your taste buds and body will thank you! 🙌📚

https://www.manuelvillacorta.com/protein-packed-cottage-cheese-pasta-sauce-and-pasta/

🏋️‍♀️💡 Unlocking the Secrets of Exercise and Weight Loss: How Much is Too Much? 🤔

In my latest video, I delve deep into the fascinating interplay between exercise and weight loss. 💪🍽️

🔎 Curious about how exercise can sometimes be a barrier to losing weight? I’ve got the answers.

🏋🏾‍♂️From deciphering the optimal exercise type for weight loss to understanding its impact on your appetite-regulating hormones, I am here to shatter myths and offer clarity.

🍽️Because it's not just about calories in and calories out. 🚴‍♂️🏃🏻‍♂️

But the journey doesn't stop here. My Reel is just the beginning. To dig deeper into these crucial insights and discover the key food principles to pair with exercise and weight loss effort. Click the 🔗 below:
https://www.manuelvillacorta.com/how-to-lose-weight-at-the-gym-food-principles-to-follow/

Ready to embark on a healthier, more informed fitness journey? It all starts with a click. 🌟💪

👨‍🍳 Get ready to spice up your love for food and nutrition!

🇵🇪 From Peru to the USA, I embarked on a flavorful journey that changed my life. Watch the story as I dish out the secrets to my Peruvian delicacies and how they can be your fuel, love, and even medicine. 💖🍲

🍔 Think lean beef isn't part of a heart-healthy diet? Think again! Discover the facts, the myths, and some mouthwatering recipes that will make you rethink your meal plan. 🍖🍅

🥩 Steak lovers, rejoice! Learn how lean cuts like Strip Steak, Flank Steak, and more can be a delicious part of your healthy eating routine. 🤤💓

👉 But the real fun begins when you visit our blog for the full scoop! Dive into the world of beef, nutrition, and exquisite recipes that will leave your taste buds dancing. 🕺🌮

Ready to beef up your culinary game? Watch the video now, and click the link in my bio to explore more mouthwatering beef recipes and nutrition tips on my blog! 📽️🔗 https://www.manuelvillacorta.com/the-truth-about-beef-top-questions-partnership-insights/

Beef. It's What's For Dinner.

🥦🍳 "Ready to supercharge your nutrition game? Join me on a whirlwind journey into the world of protein! 💪🍽️

Dietitian Pro Tip: Did you know that aiming for at least 100 grams of protein daily can do wonders for your health, weight and fitness goals? 🎯🏋️‍♂️

📺 In our exclusive 90 seconds Reel,I'll give you the *bite-sized* breakdown on why protein is your secret weapon! 🍔🍗

But the real *protein power full show* happens on my blog, where we dive deep into the 'why' and 'how' of hitting that 100-gram mark. 🤓📚

Hungry for knowledge? 🔗 in my bio. Visit my blog for the *full meal deal* of information and inspiration. Your body will thank you! 🙌💙

https://www.manuelvillacorta.com/what-does-100-grams-of-protein-look-like/

Check out my latest recipe 🫐 High-Protein Blueberry Cookies
AND Enter the Blueberry Recipe Contest!

🫐 July is National Blueberry Month, and as a Blue Crew Ambassador, I’m here to invite you to enter a special contest in celebration of National Blueberry Month. Plus, I have my latest blueberry recipe, high protein blueberry cookies, to inspire you to knock something out of the park.

For the entire recipe go to my blog. Link in my bio.
https://www.manuelvillacorta.com/high-protein-blueberry-cookies/


✅ HOW TO ENTER: To enter into The Great Blueberry Recipe Showdown just pick your #1 favorite recipe and enter now at BlueberryShowdown.com!

✅ ENTRY PERIOD: July 1-31, 2023. Winners will be announced in late August.
🥇PRIZES GRAND PRIZE: $10,000 + opportunity to meet Chef Christina Tosi and tour Milk Bar’s flagship location in NYC.
✨SECOND-PLACE PRIZES: $1,000 each to four runners-up.
✨SWEEPSTAKES: $500 to one contest participant.
✨JUDGE: Christina Tosi, James Beard Award-winning pastry chef; founder and co-owner of Milk Bar.

🟦 Open only to legal residents of the 50 U.S./D.C., 18+. Enter Promotion before 7/31/23 at 11:59 pm ET. Subject to full Official Rules, including prizes, judging criteria, and all details: see link in bio [blueberryshowdown.com/rules]. Void where prohibited. Blueberries

Memorial Day Weekend is almost here! I love this time of year since it is the official start of grilling season.his time I am not going outdoors to grill. I will be grilling my steak indoors. Check out my latest recipe Cilantro Lime marinated Flank Steak. The stake is grilled indoors with an Air Fryer.

It has incredible flavor and texture and is paired with a delicious, colorful plant-based salad. Pairing fruits and vegetables with beef can make it easier to enjoy more produce in a balanced diet. Take your grilling game up a notch with this Flank Steak recipe.

For full video, article and recipe go to my blog: https://www.manuelvillacorta.com/air-fryer-cilantro-lime-flank-steak/

Beef. It's What's For Dinner.

3 Gourmet Grilled Cheese Recipe:

🔥 Grilled Cheese with Arugula, Sautéed Onions on Baguette
🔥Grilled Ham & Cheese with Spinach and Tomato
🔥Apple Grilled Cheese with Mozzarella and Cheddar

🧀For full video, article and recipes go to my blog. https://www.manuelvillacorta.com/3-gourmet-grilled-cheese-recipes/

🧀 April is National Grilled Cheese Month, so I’ve created three delicious gourmet grilled cheese recipes to share with you. Plus, learn about the nutrition benefits of cheese, and some examples of what to pair the grilled cheese sandwiches with to elevate their flavors and nutrition even more.

National Dairy Council Undeniably Dairy

🫐When people think about fueling for recovery after exercise, the first thing that comes to mind is what? A protein shake.

🫐I’m here to tell you that protein shakes are a good option, but they aren’t the only way you can refuel after exercise. And protein is not the only nutrient you need for recovery.
There are other essential nutrients that are just as important. Are you curious about those nutrients? Watch the video and view my latest delicious recipe that provides key essential nutrients for recovery.

🔥 NEW RECIPE: Instant Pot Pulled Pork with Blueberry Salsa

🫐Full video, article and recipe on my blog: https://www.manuelvillacorta.com/blueberries-a-food-for-muscle-recovery/

Blueberries

The True Cost of EO3 for Your Health
For the full article and get your EO3 go to my blog:
https://www.manuelvillacorta.com/the-true-cost-of-eo3-for-your-health/
Any time you’re going to purchase something, cost probably comes into mind. But do you take the little bit of extra time to evaluate the nutrition value as well? I’m here to break down the value of your health, and to share key insights into the nutrition of EO3 for the low cost of each carton. At the end of the day, it is your choice how you spend your money. Be smart and nice to your body, mind, and wallet.
EO3-Enhanced Omega-3

3 High-Protein Dairy Snacks to Fuel Your Afternoon 🧀 🥛

Full video, recipes and article on my blog. Link in my bio

https://www.manuelvillacorta.com/3-high-protein-dairy-snacks-to-fuel-your-afternoon/

Springtime is here, which means more daylight in the evening, and you may be exercising and eating later than before. This opens up a period in the day where a mid-afternoon snack can be helpful for both exercise performance and fueling the body. So I have created three dairy snack options that pair carbohydrates and protein to keep you on track without the crash.

National Dairy Council

Vegan vs. Animal-Sourced Omega-3s: How do they compare?

For the full article visit my blog: https://www.manuelvillacorta.com/vegan-vs-animal-sourced-omega-3s/

✅ Did you know research found that over 95% of children and 68% of adults have omega-3 levels below the recommendation? Even more, 89% of adults had an Omega-3 Index in the high cardiovascular risk category. Learn more about the types of omega-3s, how much you need per day, and how to meet the recommendations with EO3.
EO3-Enhanced Omega-3

Total Sugar Vs Added Sugar: What’s the Difference & Why It Matters?

Have you heard that sugar is the devil? Well then it’s time for some myth busting because not all sugar is created equal. Here are key facts to know about total sugar, added sugar, and fruit juice so that you can make nutritious choices.

Full article on my blog: https://www.manuelvillacorta.com/total-sugar-vs-added-sugar-whats-the-difference-why-it-matters/

Chances are you’ve heard about “BIOAVAILABILITY” once or twice. But what is it? And why is it important? Here are some key considerations with food and supplements, and how to maximize bioavailability of your meals, and omega-3 consumption with EO3.

💜 Find the full article on my blog:
https://www.manuelvillacorta.com/what-is-bioavailability-and-why-does-it-matter/

💛 Due to Heart Health Month DrinkEO3.com is offering a 25% off for all purchases. Do not miss this amazing deal!
EO3-Enhanced Omega-3

💩 The big question everyone is wondering is, “Does fiber really make you poop?”

✨Find the full recipe, video, and article on my blog: https://www.manuelvillacorta.com/does-fiber-make-you-poop/

✨Fiber plays an important role in gut health and your regularity with bowel movements. And knowing how regular you are, the kind of stools you have, and the fibrous foods you eat is key to gut health. Let’s take a look at why fiber is so valuable, how it impacts bowel movements, and what it means to be regular.

✨Plus, I've created a delicious, high fiber smoothie to help boost your gut health.

🔥 Lomo Saltado Peruano with Strip Steak

Find the full recipe, video, and article on my blog https://www.manuelvillacorta.com/lomo-saltado-peruano-with-strip-steak/

In celebration of Heart-Health month in February, I’m cooking up a delicious recipe for you, Loma Saltado Peruano. This is one of my favorite dishes, and is inspired by growing up in Peru. Lomo Saltado is a perfect representation of my culture; Peruvian cooking highlights vegetables, and this dish completes the plate with lean beef, whole grains, and lots of flavor. In this recipe, I’ve used Strip Steak, a lean beef cut that can support "healthy cholesterol levels, improved body composition, and weight management. (Sayer et al., 2017) Learn more about these benefits and how to make this delicious recipe.
Beef. It's What's For Dinner.

⭐️Chocolate Strawberry Smoothie with EO3

💜 Find the full recipe on my blog https://www.manuelvillacorta.com/chocolate-strawberry-smoothie-with-eo3/

💛 Due to Heart Health Month EO3-Enhanced Omega-3 is offering a 25% off for all purchases. Do not miss this amazing deal!

❤️ This Valentine’s Day show yourself or your loved ones some love by making a heart-healthy smoothie. To make a smoothie that is good for your heart you want to focus on a few key things - omega-3s, antioxidants, and fiber. So here is a simple recipe for a Chocolate Strawberry Smoothie with EO3 that only requires 3 simple ingredients!

🔥NEW RECIPE: High-Fiber Blueberry Protein Muffins 🫐

👉🏼Find the full recipe and article on my blog
https://www.manuelvillacorta.com/high-fiber-blueberry-protein-muffins/

February is American Heart Month❤️which gives us all an opportunity to focus on improving or adding more heart-healthy habits. One habit that can benefit your heart is to incorporate blueberries and other nutritious foods into your meals and snacks. So I’ve created the most delicious heart-healthy High-Fiber Blueberry Protein Muffin for you to try.
Blueberries