Three Things

1. Portion sizes can be very different from serving size. Portion size is the amount of food you choose to eat and serving size is the recommended measured amount. Many people may not pay attention to the appropriate serving size and end up eating too much of certain foods. For example, the appropriate serving size for meat is 3-4 ounces although many restaurants serve up to 20 ounce steaks! Another example of this would be fruit. The appropriate serving size for fruit is one medium sized piece of fruit or one cup of fruit. Fruit is definitely a healthy choice, but as they say everything in moderation.

2. Random and incorrect diet tips can be found all over the internet. Here are a few that you should definitely ignore! Fruits and vegetables are not too high in carbohydrates if you stick to appropriate portion sizes (see above). Gluten should only be avoided if you have an allergy. Egg yolks have all the nutrients, don’t skip them. All calories are definitely not created equal. And finally, healthy fats can be your friend! Don’t forget that if you have any diet questions you can always chat with a dietitian.

3. I had a lot of fun with this quiz! I had a hard time picking which carbs would need to go. Would you nix nachos, grilled cheese or garlic bread? How about doughnuts, cookies or brownies? It’s fun seeing the results of what most people would choose to get rid of. Enjoy this little quiz today!


Berry Mint Fruit Salad

Berry season is my happy season. The bright colors, the sweet flavors, and the antioxidants make for a delicious treat no matter how you use your berries. If I had to rank them in order of favorites it would have to be blackberries, raspberries, blueberries, strawberries. When blackberries are perfectly ripe there’s no stopping my snacking on them! Berries are low in calories (around 50 calories per cup), high in vitamin C, fiber, and antioxidants. I love using this fruit salad in place of maple syrup or agave on waffles and pancakes. It’s also great as a small dessert… or on top of ice cream if you’re feeling wild. Don’t let those berries go to waste! This is a great recipe to use the day you buy berries or right before you think it’s time to throw them out.

Berry Mint Fruit Salad


  • 1 cup blackberries
  • 1 cup raspberries
  • 1 cup strawberries, quartered
  • 1 mango, diced
  • Juice 1 lime
  • 2 tbsp honey
  • 2 tbsp fresh mint, chopped


Combine berries, mango, lime, honey, and one tablespoon fresh mint in a bowl. Let sit for at least an half an hour for the flavors to come together. Top with additional tablespoon of mint and serve.

Number of servings: 8 | Serving size: 1/2 cup
Calories: 66, total fat: 0 g, total carbohydrates: 16 g, dietary fiber: 3 g, sugars: 13 g, protein: 1 g


What’s your favorite fruit salad combo? Tell me below!


Berry Bomb Smoothie

Many mornings I’m rushing out the door and I refuse to skip breakfast! It’s the perfect opportunity to add even more nutrition to your day. This is my absolute favorite smoothie recipe that gets me through many rushed mornings. It always keeps me full until lunch and I can thank the healthy fats and protein for that! The Crunchy, Unsalted Almond Butter from Trader Joe’s is the most delicious thing I have ever tasted. Side note: I live very close to a Trader Joe’s so of course I am slowly, but surely getting addicted to many of their products. Just like almonds (duh), almond butter is loaded with biotin, vitamin E, and unsaturated fats. Get your morning started with this sweet and nutty smoothie!

Berry Bomb Smoothie


  • 1/2 banana, frozenDSC_0924
  • 1/2 cup frozen berries
  • 1 cup your choice milk (I use skim milk)
  • 1 scoop vanilla protein powder
  • 1 tbsp almond butter
  • 1/2 tsp ground flax seed
  • Optional: handful baby spinach


Add all ingredients to a blender (I like to add the milk last) and blend until smooth!

Number of servings: 1 | Serving size: 1 smoothie
Calories: 360, total fat: 9 g, total carbohydrates: 44 g, dietary fiber: 7 g, sugar: 27 g, protein: 28 g


What’s your favorite berry smoothie recipe? Tell me below!


How To: Store Produce

Throwing away unused produce that has gone bad is a huge waste. I always try to use every piece of the produce I’ve bought. One of the best ways to do that, besides meal planning, is to store your groceries properly! Check out these tips and tricks to make your groceries last longer.


How To: Store Produce


  • Apples – refrigerator drawer; I like to let them come to room temp before eating
  • Pears – counter top or fruit basket
  • Citrus – refrigerator shelf; half of a citrus fruit will last in plastic wrap for a few days
  • Bananas – counter top; half a banana will last in a plastic bag for a few days
  • Berries – refrigerator drawer; only rinse berries immediately before using
  • Avocados – ripen on counter top, refrigerator shelf when ripe; half an avocado can be kept by spraying with cooking spray, wrapping in plastic wrap on refrigerator shelf


  • Asparagus – refrigerator shelf; stems in water if possible or loosely in a plastic bag
  • Bell peppers – refrigerator shelf in plastic wrap
  • Broccoli – refrigerator shelf in plastic wrap; I love using frozen broccoli for a quick veggie side
  • Carrots – refrigerator drawer in a plastic bag; I tend to keep baby carrots in their original bag
  • Cabbage – refrigerator drawer in plastic wrap
  • Celery – refrigerator drawer
  • Cucumber – refrigerator drawer in plastic wrap or plastic bag
  • Leafy greens – refrigerator drawer in a plastic bag lined with paper towels
  • Mixed greens – refrigerator shelf in plastic container lined with paper towels
  • Garlic – pantry, unwrapped; I love using jarred minced garlic for convenience
  • Mushrooms – refrigerator shelf in brown paper bag or box
  • Onions – pantry, unwrapped; half an onion can be kept in a plastic bag in the refrigerator
  • Potatoes/sweet potatoes – pantry in brown paper bag; don’t forget to separate onions and potatoes as they will make each other go bad faster
  • Summer squash – refrigerator shelf in a plastic bag

Don’t forget to clean out your refrigerator regularly! You never know what you’ll find hiding in the back. Always remove anything with mold. Remember, the freezer is your friend. You can freeze banana halves for smoothies, cut up avocado for later, and of course chicken, turkey, beef, or fish!


Three Things


1. Healthy options in checkout lanes may be the next step to hindering those last second cravings. Instead of chips, candy, and sodas being available to grab as you leave a store, imagine some healthier options. I love this idea. Consumers may not be as tempted to make a poor choice and instead pick things like granola bars and fresh fruit. Tip: In a rush, grab a granola bar or a snack from the refrigerated section in convenience stores. Generally, they have some sort of yogurt, cheese and fruit combo, or vegetables with dip.

2. These are the top 10 specialty food trends for 2016. One of them is “convenience foods” which ties in with the article above! My favorite trend would have to be full fat products making a comeback. Case in point: Siggi’s whole milk yogurt. The fig & lemon flavor is amazing and that extra fat makes a creamy product. Don’t be afraid of fat, all foods fit! Balance is key.

3. BuzzFeed always entertains me with their food articles. This one is foods that should never have been invented. Pecan pie and cafe mocha M&Ms sound pretty good if you ask me! Peeps-flavored milk is by far the worst. Wonder how much sugar is in that…


Healthy Snacks On-The-Go

It seems like every weekend I’m traveling or running all over the city. I’m known for keeping multiple snacks on me at all times. I’m always worried I’ll be stuck somewhere with no healthy snack options! While it is possible to pick up good options on the run I like to be prepared ahead of time. Here I have listed for you the best and simplest healthy snacks for when you’re on-the-go. Don’t forget your water bottle to stay hydrated during your trip!

If you forget to pack snacks – no worries! Don’t be tempted by the sugar-filled, sodium-loaded snacks staring you down in the aisles of a convenience store. Go for snack bars with less then 10 g sugar and at least 3 g protein or a nut mix with dried fruit. Also, many times there is a small refrigerated section with veggies and dip, yogurt, and fruit which gives you some great options.


Top 10 Healthy Snacks On-The-Go

  1. Whole fruit or dried fruit
  2. Nuts/seeds or nut butter
  3. Snack bars
  4. Veggies or edamame
  5. Hummus
  6. Low fat cheese
  7. Granola or popcorn
  8. Hard boiled eggs
  9. Greek or skyr yogurt
  10. Dark chocolate

My favorite healthy on-the-go snack recipe is my Goji-Go Trail Mix. My favorite Siggi’s right now is Pumpkin & Spice, obviously. What’s your favorite snack? Tell me below!