About Me

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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!


The Building Blocks for Healthy Cells and Tissue
 Choose organic meat and seafood when possible
Fish & Seafood / Poultry / Beef & Pork / Dairy / Eggs / Legumes & Beans

Fish & Seafood*
3 oz Approx = 80-110 calories,  18-25 g protein depending on the food
{3 ounces is approximately the size of a deck of cards}
crab meat
salmon (chose wild Alaskan if possible) 190 cal for 3 oz (higher fat)
tuna  (canned in water)

The FDA/EPA Fish Consumption Advisory informs women who may become pregnant, pregnant women, nursing mothers and the parents of young children about how to get the positive health benefits from eating fish and shellfish lower in mercury (for example, shrimp, canned light tuna, salmon, pollock, and catfish), while minimizing mercury exposure by avoiding types of fish that are higher in mercury (for example, shark, swordfish, tilefish and king mackerel).

Poultry - remove the skin for less fat 
3 oz chicken or turkey breast
3 oz  (1/2 cup) ground turkey or chicken breast

Beef & Pork  -  (look for lean meats), trim visible fat
3 oz beef or ½ cup ground beef
1.5 oz beef jerky
3 oz pork tenderloin
3 oz sliced roast beef
Dairy – choose 1% or nonfat dairy products; USDA organic when possible
8 oz (1 cup) milk - 9 g
1 cup yogurt or greek yogurt:  (products will vary) look for 15g or more
½ cup cottage cheese - 14 g
1 mozzarella string cheese - 9 g

Eggs – buy organic omega-3 enriched eggs if possible
Generally, one protein serving is 2 eggs or 4 egg whites
1 large egg = 78 calories, 6 g protein
2 egg whites = 34 calories, 8 g protein
Egg substitute or egg whites in carton are other options for egg protein

Legumes & Beans 1 serving = ½ cup; 100-115 cal, 6-8 g of protein
½ cup beans, cooked or from can (kidney, black, garbanzo, pinto, etc)
8 oz soymilk
½ cup lentils
½ oz raw nuts
Soybeans/ Edamame