About Me

My photo
Technically speaking, I'm a dietitian, but I see myself as a listener, a motivator, coach and teacher of nutrition. I prefer to end a busy day with a glass of red wine while chopping vegetables. Lover of almost anything pickled and fresh baked scones just not at the same time. I'm happiest when I'm cooking for people I love. Why am I so into food? Because I KNOW how much eating well can change your life. What you eat every day is going to impact your body and your mind. It's a confusing world out there - full of diet and food advice that always leaves you feeling like it's that one next diet that's going to be the weight loss answer. Stop waiting for that magic diet, and begin to take one step at a time in the right direction. I'm here to help you on your life-long journey, there's no better time to start!



1 teaspoon (tsp) oil = 40 calories, 5 g fat
1 Tablespoon (Tbsp) = 120 calories, 15 g fat
There are 3 teaspoons in 1 Tablespoon

Good For You Fats:
Monounsaturated Fat - MUFA
Polyunsaturated Fat - PUFA
    Two types: Omega-3 - Anti-Inflammatory (Eat more of)
                       Omega-6 - Pro-Inflammatory (Eat less of)

Fats to Limit:
Saturated Fat - Sat (10% or less of your total calories)
     Examples: red meat, cream, butter, ice cream, chocolate, poultry skin, cheese
Trans Fat - on an ingredient list look for “Hydrogenated Oil” - avoid

Healthy Fats to Choose Often:
Extra Virgin Olive oil - MUFA
Organic cold-pressed canola oil - MUFA and PUFA Omega-3
Flaxseed oil or ground flaxseed - PUFA Omega-3
Avocado – 1/4 of a medium avocado = 75 calories, 7 g fat - MUFA
Salmon, sardines, cod and other fatty fish - 3-4 oz, PUFA Omega-3
Walnuts (2 tbsp chopped ) or 8 halves - PUFA
Almonds – 8 almonds = 1 fat serving, {23 Almonds = 1 protein serving}  - MUFA
1 Tbsp all natural almond or peanut butter = 100 calories, 9 g fat - MUFA
1/2 cup pistachios in shell - MUFA and PUFA
1/4 cup fruit and nut trail mix

Eat a variety of nuts and aim to get at least 1-2 ounces of nuts or nut butter daily. They all offer different nutritional benefits.