Let’s make the perfect fall pick me up with some ingredients I got from @districtrefillery ! These pumpkin pie energy balls are nutrient-dense, with heart-healthy fats, fiber, and antioxidants. These balls provide energy in the form of healthy mono- and poly-unsaturated fats that can help lower LDL-cholesterol from the almonds and walnuts, as well as from the natural sugars found in the dates. The walnuts also provide omega-3 fatty-acid which help protect brain cells from oxidative stress and inflammation and may even improve memory and cognitive function! Recipe: Pumpkin pie spice energy balls Makes 12 Time: 10 minutes 1 cup pitted dates 1/2 cup walnuts 1/4 cup almonds 1 tsp pumpkin pie spice Pinch of sea salt Place all of your ingredients in the bowl of your food processor and process until you make a tacky paste. Form into 12 balls. Enjoy! These may be refrigerated and enjoyed for 1-2 weeks or stored frozen for up to 3 months. Also don’t forget to stop by District Refillery in Point Pleasant for all your eco-friendly home, beauty, and pantry supplies! - For personalized nutrition counseling, click the link in my bio to get started on your wellness journey! Cheers! #nutrition #nutritionist #virtualnutritioncounseling #virtualnutritionist #dietitian #virtualdietitian #wellnessthatworks #healthandwellness #healthandnutrition #eatwellbewell #supportwomeninbusiness #smallbusinessowner #pointpleasantdietitian #oceancountydietitian #pointpleasant #energysnack #local #localbusiness #ecofriendly

Fall is here! And along with it…cold and flu season! 🤧 But fear not! Your favorite RDN has some knowledge to share with you! Your diet literally makes up the building blocks of your immune system. And a direct effect on your immune response. If you have a varied diet filled with fruits, vegetables, whole grains, lean proteins, and healthy fats…bravo! You’re doing wonderful things for your body. For those of us who may not be “eating the rainbow”, as I like to call it…listen up! If you are able to even make the tiniest change- say adding in an extra couple fruits or vegetables to your daily intake- you can make the world of difference for your immune system. Research suggests that, “Adding deficient nutrients such as vitamins through dietary changes or supplementation can enhance resistance to infection and recovery of immunological function”. Choosing a colorful range of foods ensures sufficient dietary intake of vitamins and minerals necessary to keep you healthy all season long! A BIG immunity bonus: eating more fruits, vegetables, and whole grains means more dietary fiber…and that means a healthier gut- which also plays a huge role in immunity. The healthier your gut bacteria- the harder it is for harmful pathogenic bacteria to infiltrate and make you sick. - For personalized nutrition counseling, click the link in my bio to get started on your wellness journey! Cheers! #nutrition #nutritionist #virtualnutritioncounseling #virtualnutritionist #dietitian #virtualdietitian #wellnessthatworks #healthandwellness #healthandnutrition #eatwellbewell #supportwomeninbusiness #smallbusinessowner #pointpleasantdietitian #oceancountydietitian #pointpleasant #coldandfluseason #immunehealthsupport #immunehealth

Hello October…and Soup Season! Here in NJ it’s officially below 70 and you know that means it’s time for all things soup! Did you know soups can help boost your immune system? That’s right! Especially when they contain nutrient-rich ingredients like vegetables, lean proteins, and spices. Soups also help keep you hydrated, a KEY to supporting your immune system. A nice bowl of hot soup can also work as a natural decongestant, temporarily relieving a stuffy nose or a sore throat. Which soup are you excited to grab a bowl of first? 👀 I know I’m looking forward to a nice butternut squash soup. ❤️ - For personalized nutrition counseling, click the link in my bio to get started on your wellness journey! Cheers! #nutrition #nutritionist #virtualnutritioncounseling #virtualnutritionist #dietitian #virtualdietitian #wellnessthatworks #healthandwellness #healthandnutrition #eatwellbewell #supportwomeninbusiness #smallbusinessowner #pointpleasantdietitian #oceancountydietitian #pointpleasant #soupseason #soupmode #nutritionmeme

If you haven’t heard of it, Martie is an online marketplace with some pretty interesting overstock grocery, beauty, and home items. I browse their site pretty regularly (I’m pretty well-versed in what items cost in the store so I hunt for deals). Sometimes I strike gold. And this unboxing is the product of that. 😂 This is not an ad, just thought it would be fun to share some of the items I got from Martie. Especially cause I got some fun options this time around. - For personalized nutrition counseling, click the link in my bio to get started on your wellness journey! Cheers! #nutrition #nutritionist #virtualnutritioncounseling #virtualnutritionist #dietitian #virtualdietitian #wellnessthatworks #healthandwellness #healthandnutrition #eatwellbewell #supportwomeninbusiness #smallbusinessowner #pointpleasantdietitian #oceancountydietitian #pointpleasant #martie #shoppingfordeals #huntfordeals

Stress- whether it is acute or chronic can have a huge impact on your digestive health, often leading to symptoms like bloating, indigestion, and irregular bowel habits. Understanding the powerful connection between your mind and gut is the first step towards feeling better. By practicing mindful eating, managing stress through relaxation techniques, and making thoughtful nutrition choices, you can support both your digestive system and your overall well-being. Remember, you don’t have to navigate these challenges alone, a registered dietitian nutritionist such as myself can help you identify the root causes of your symptoms and develop a personalized plan for lasting digestive health and resilience. - For personalized nutrition counseling, click the link in my bio to get started on your wellness journey! Cheers! #nutrition #nutritionist #virtualnutritioncounseling #virtualnutritionist #dietitian #virtualdietitian #wellnessthatworks #healthandwellness #healthandnutrition #eatwellbewell #supportwomeninbusiness #smallbusinessowner #pointpleasantdietitian #oceancountydietitian #pointpleasant #tummyachesurvivor #dontstress #mindfuleating #mindfulness

…Don’t give it a flush without a gander if it seems like something is going on! It is good every once in a while to take note of the quality of your stools because they can indicate a variety of conditions which may need to be addressed. Bowel health is so vital to overall wellbeing as the intestines are where food is broken down, where nutrients are absorbed, healthy bowels support a robust immune system, they play a key role in blood sugar regulation and so many more health factors! If you notice something seems off about your bowel movements, consult your physician and possibly a RDN to see what can be done to improve your condition. - For personalized nutrition counseling, click the link in my bio to get started on your wellness journey! Cheers! #nutrition #nutritionist #virtualnutritioncounseling #virtualnutritionist #dietitian #virtualdietitian #wellnessthatworks #healthandwellness #healthandnutrition #eatwellbewell #supportwomeninbusiness #smallbusinessowner #pointpleasantdietitian #oceancountydietitian #pointpleasant #bowelhealth #bowelhealthmatters #bowelhealthawareness #poop

Just because it isn’t “fresh” doesn’t mean it’s not good for you. There are PLENTY of healthful foods that are prepackaged. Your job as a consumer is to read the labels. Make educated choices. It might also surprise you that many packaged goods are fortified (nutrients are added in) to help people meet their daily needs. Yes I know sometimes prepackaged can mean added sodium or added sugars or preservatives. Make choices that make sense to you and serve your health goals. 🤷🏼‍♀️ My goals won’t be the same as your goals. Your goals won’t be the same as his or hers or theirs. Also be respectful. Not everyone can afford fresh. Not everyone lives where fresh is available. Not everyone has time for fresh. Not everyone has the ability for fresh. - For personalized nutrition counseling, click the link in my bio to get started on your wellness journey! Cheers! #nutrition #nutritionist #virtualnutritioncounseling #virtualnutritionist #dietitian #virtualdietitian #wellnessthatworks #healthandwellness #healthandnutrition #eatwellbewell #supportwomeninbusiness #smallbusinessowner #pointpleasantdietitian #oceancountydietitian #pointpleasant #healthypackage #readthelabel #educatedconsumer

I said what I said. 🤷🏼‍♀️ These things are for me. They don’t have to be for you. ✌️ But if they are, give me a like. - For personalized nutrition counseling, click the link in my bio to get started on your wellness journey! Cheers! #nutrition #nutritionist #virtualnutritioncounseling #virtualnutritionist #dietitian #virtualdietitian #wellnessthatworks #healthandwellness #healthandnutrition #eatwellbewell #supportwomeninbusiness #smallbusinessowner #pointpleasantdietitian #oceancountydietitian #pointpleasant #isaidwhatisaid

Chicken scampi. For all you scampis out there. 😜 But seriously. This recipe is a big winner in our house these days. And why shouldn’t it be? It’s got veggies, it’s got whole wheat pasta, and delicious breaded chicken. Don’t like chicken? Make it with shrimp or add more veggies like broccoli! Want to make it gluten free? Use a gluten free pasta. Not a fan of breading? Use some grilled chicken instead! Comment “SCAMPI” for the recipe. 😌 - For personalized nutrition counseling, click the link in my bio to get started on your wellness journey! Cheers! #nutrition #nutritionist #virtualnutritioncounseling #virtualnutritionist #dietitian #virtualdietitian #wellnessthatworks #healthandwellness #healthandnutrition #eatwellbewell #supportwomeninbusiness #smallbusinessowner #pointpleasantdietitian #oceancountydietitian #pointpleasant #healthyrecipe #tastyrecipes #dinneridea #healthydinnerideas

If you have spent hours upon hours training at the gym specifically to have a “beach ready body”, you may be entitled to compensation. ☠️ It’s a misconception that has pervaded the health and wellness space for too long. That to have a “solid core” and “six-pack abs” you can specifically target your abdominal muscles by spending X-amount of time doing every exercise under the sun to have them ready to show off in your favorite crop top. While training your core is PART of the equation, yes, only those with a low body fat (men: 6-15%, women: 10-19%) or those with the right genes will achieve visible abs. To achieve a body fat composition that is in that range, especially if you are not an athlete, you can increase your body’s health risks including: •Hormonal imbalances (which can lead to loss of period or amenorrhea in teens and women) •Bone loss •Muscle wasting •Immune system dysfunction •Increased risk of injuries •Nutritional deficiencies What I’m trying to get at here is maybe instead of focusing on physique specifically, we should be focusing on all the other benefits of physical activity, including: •Reduction in the risk of chronic diseases such as heart disease, stroke, type 2 diabetes, and certain types of cancer •Improved cardiovascular health by lowering blood pressure, cholesterol, and triglyceride levels •Strengthening bones and muscles, reducing the risk of osteoporosis and falls, improving mobility as we age •Improved regulation of blood sugar levels, improving diabetes management •Improved weight management by burning calories and aiding metabolism •Reduction of stress, anxiety, and depression •Improved mood and overall well-being •Enhanced sleep quality •Boosted cognitive function and memory What’s your favorite non-looks related exercise benefit? Comment below!! - For personalized nutrition counseling, click the link in my bio to get started on your wellness journey! Cheers! #nutrition #nutritionist #virtualnutritioncounseling #virtualnutritionist #dietitian #virtualdietitian #pointpleasantboro

Come POP on by Rose & Opal at 1508 Beaver Dam Rd Point Pleasant NJ for the Fall Vendor Fair from 11-5!

Meal prepped shredded chicken is sooooo simple and sooooo tasty AND you can use it for multiple meals/recipes. I’m using this to make some chicken enchiladas tonight and tomorrow we’re gonna keep it simple and have shredded bbq chicken sandwiches. All you have to do is: Heat oil of choice over medium flame. Trim your chicken. Season it up. I like using Abobo. Brown on both sides. Should take about 2 minutes. Add to instant pot with 1/3 cup chicken stock. Use Meat/stew setting (or high pressure) for 2 hours. Drain off most of the liquid, leaving a little for juiciness! Shred shred shred! Use it however you like! - For personalized nutrition counseling, click the link in my bio to get started on your wellness journey! Cheers! #nutrition #nutritionist #virtualnutritioncounseling #virtualnutritionist #dietitian #virtualdietitian #wellnessthatworks #healthandwellness #healthandnutrition #eatwellbewell #supportwomeninbusiness #smallbusinessowner #pointpleasantdietitian #oceancountydietitian #pointpleasant #shreddedchicken #easyrecipe #mealprepideas

Getting injured when exercising can set you back days or even weeks in your progress. (I can speak from experience as I’m riding out plantar fasciitis! 😭) Use these tips to help prevent injury altogether! Have more injury prevention tips? Drop them in the comments! - For personalized nutrition counseling, click the link in my bio to get started on your wellness journey! Cheers! #nutrition #nutritionist #virtualnutritioncounseling #virtualnutritionist #dietitian #virtualdietitian #wellnessthatworks #healthandwellness #healthandnutrition #eatwellbewell #supportwomeninbusiness #smallbusinessowner #pointpleasantdietitian #oceancountydietitian #pointpleasant #avoidinjuries #avoidexerciseinjuries #properform

Nutrition and health are not all or nothing. And sometimes things we don’t consider can be promoters of health. If cheese helps you eat your veggies, go for it. If drink-mix helps you drink more water, use them. If walking is your preferred mode of exercise, do it! Nutrition and health are about balance. Not extremes. Comment a health promoter in your daily routine below! - For personalized nutrition counseling, click the link in my bio to get started on your wellness journey! Cheers! #nutrition #nutritionist #virtualnutritioncounseling #virtualnutritionist #dietitian #virtualdietitian #wellnessthatworks #healthandwellness #healthandnutrition #eatwellbewell #supportwomeninbusiness #smallbusinessowner #pointpleasantdietitian #oceancountydietitian #pointpleasant #healthpromotion #smallchangesbigresults

These Big Mac Wraps were so tasty, filling, and hit the mark nutritionally as far as I’m concerned. I was craving burger sauce and then decided these were going to be for dinner this week. 😂 Comment “MAC” for the recipe below! They’re seriously worth a try if you like a good burger. Plus they’re a bit leaner and pack a fiber punch if you use the right wrap. 😜 PS. Don’t hate me because I forgot pickles. - For personalized nutrition counseling, click the link in my bio to get started on your wellness journey! Cheers! #nutrition #nutritionist #virtualnutritioncounseling #virtualnutritionist #dietitian #virtualdietitian #wellnessthatworks #healthandwellness #healthandnutrition #eatwellbewell #supportwomeninbusiness #smallbusinessowner #pointpleasantdietitian #oceancountydietitian #pointpleasant #yummy #dinnerrecipes #healthydinner #healthylunch

These are just some of my suggestions and there’s definitely more out there to add to the list. But as a person who has meal prepped and helps people meal prep for a living, these are definitely options you can mix and match and use to extend your meals through the week. It especially helps if you shop the sales and monitor prices of things so you get the best deal. 👀🤑 Some of my favorite combos using the foods listed include: Overnight oats with frozen wild blueberries Home-prepared protein pancake breakfast sandwiches Pulled chicken which I use 2 ways: as bbq chicken for sandwiches or as pulled chicken for enchiladas Dense bean salad with whole grain quinoa mix on the side Chicken scampi with whole wheat pasta Roasted broccoli (as a side for almost anything) Turkey sausage used to make sausage and pepper sandwiches AND sausage-fennel pasta with peas and whole wheat pasta What’s your favorite food to meal prep? Let me know in the comments below! - For personalized nutrition counseling, click the link in my bio to get started on your wellness journey! Cheers! #nutrition #nutritionist #virtualnutritioncounseling #virtualnutritionist #dietitian #virtualdietitian #wellnessthatworks #healthandwellness #healthandnutrition #eatwellbewell #supportwomeninbusiness #smallbusinessowner #pointpleasantdietitian #oceancountydietitian #pointpleasant #mealprep #mealprepdietitian

I know- I should quit helping people with their nutrition and health and go work in Hollywood…right? But seriously! Results speak for themselves. But they don’t speak in silly voices. Or with silly hats on. - For personalized nutrition counseling, click the link in my bio to get started on your wellness journey! Cheers! #nutrition #nutritionist #virtualnutritioncounseling #virtualnutritionist #dietitian #virtualdietitian #wellnessthatworks #healthandwellness #healthandnutrition #eatwellbewell #supportwomeninbusiness #smallbusinessowner #pointpleasantdietitian #oceancountydietitian #pointpleasant #resultsdriven #weightmanagement #weightloss #practicaldietitian