Here's how I did it: 
Plan, Plan, Plan!

• Even though I had limited time during the week, I would look over Pinterest at night to select healthy, well-rounded recipes to make the following weekend I was off.  From these recipes, I would create a shopping list to encompass all items.  
• Tip: Find recipes you can make ahead and freeze.  Heads up that many recipes are no longer good even refrigerated after 3-4 days, and the freezer can be your friend!  You would be surprised how many items you can freeze and still keep the quality. I've included recipes listed below that work well to freeze.      

Prep Fruits, Vegetables and Snacks

• When I first began meal prepping for so many days, I thought I would just wake up in the morning and put my fruits, veggies and almonds in their own container.  WRONG.  As you are meal prepping, prep those items too!  Individually, pack up your cut up fruit, place your carrots and celery into bags, and even bag up your almonds/craisins/trail mix combination. That extra 5-10 minutes of sleep is too good to waste packaging up items in the morning.

Have Nutritious Grab-and-go Items On Hand 

• I always stock my pantry with KIND bars. These are my absolute favorite and easy to grab for breakfast or a snack.  Other great items to keep on hand include low-fat string cheese, whole fruits (e.g., bananas and apples), and greek yogurt cups (e.g., Chobani is my favorite).  

When you fail to plan and prep, you increase the likelihood of running through a drive-thru or ordering take out. Taking an hour or two on the weekend to prep will help you make the best choices for your nutrition.   


Here are my Go-To Recipes:
Egg Muffins
Spray muffin tin with cooking spray. Whisk eggs, any veggies (my favorites are tomato, spinach, mushrooms), turkey sausage, cheese, salt and pepper together. Portion in muffin tins and bake for 20 minutes at 375F. 

Breakfast Burritos
Scramble together eggs and turkey sausage - veggies are good too!  Portion out into tortillas of your choice.  Fold like a burrito and wrap in plastic wrap.  For freezing, place in gallon size freezer bag.  When ready to eat, pull out of freezer the night before and microwave in the morning.

Vegetarian Chili
Dice 1 large onion and brown in a large skillet. Add onion, (2) 15oz cans of tomato sauce, (2) 15oz cans of diced tomatoes, (1) 15oz can of kidney beans, (1) 15oz can of black beans, (1) 5oz can of corn, 1 cup of quinoa, 1 Tbsp cumin, and 1 Tbsp chili powder to a crock pot.  Mix well and set on high for 4 hours.  Portion out 2 cup portions (about 6 servings) and refrigerate. Freeze portions not used during the week.

Milk has been staple grocery items for what seems like forever. In recent years, though, milk (and many other staples such as eggs) has been under scrutiny by well-meaning research teams and the general public. 

While we believe knowledge is power, we also understand that it is a tedious task to wade through all the information available. Our goal is to help you navigate your way towards healthy options. 

Every time I go to the grocery store, there seems to be a new brand, blend, and flavor of milk alternative. How do you know which one to choose? Is real milk bad for you? What are the benefits, and where do they fall short? Here are the nutrition highlights of milk and milk alternatives:

• 2% Milk: 100 calories, 400 mg Potassium, 3 g fat, and 8 g protein. Milk’s nutritional statistics are quite impressive, making it a historical favorite for many things from breakfast cereals to a core baking ingredient. While we often recommend individuals opt for low fat milk, it may not be a foolproof choice for everyone. The natural sugar in milk is called lactose, and it is common for humans to lack the enzyme needed to digest it. This is often the cause of GI distress and discomfort associated with dairy. There is also a milk allergy, which is an entirely different issue identified by an immune response to the protein in milk. Recommendation: 3 servings of milk or other dairy each day.  
• Soy Milk: 100 calories, 300 mg Potassium, 4 g fat, and 6 g protein.  This milk alternative is perhaps the most nutritionally similar to dairy milk in terms of macronutrient (carbohydrate, protein and fat) content. Of note, the fat in this milk is unsaturated (healthy) fat, but it lacks the natural calcium found in dairy milk. Most companies fortify soy milk to add in a similar amount of calcium. Another benefit of soy is the similar consistency to dairy milk, giving it a similar mouthfeel and making it an appropriate baking substitute. This option would be ideal for those following a vegetarian or vegan diet who could benefit from the protein content of milk.
• Almond Milk: 59 calories, 35 mg Potassium, 2 g fat, and 1g protein. The most noteworthy differences about this option are its thinner texture and significantly lower protein content. Almond milk has been gaining popularity in recent years, and is popular for use in smoothies, overnight oats, and baking (though it may slightly alter the texture of the finished baked good). For vegetarians or others aiming to get a protein punch from milk, other alternatives may be more beneficial.
• Coconut Milk: 45 calories, 50 mg Potassium, 5 g fat, and <1 g protein. Coconut milk boasts the lowest calorie content of any of the milk alternatives, but has the highest concentration of saturated (unhealthy) fat. This plant-based milk has high amounts of vitamins and minerals, but has little to no protein. While this is another great plant-based milk alternative, it is important to keep portions of saturated fat in mind, even if it is from a plant source. You'll also need to ensure you get enough protein from alternative sources.

While there is no right or wrong type of milk, it is important to know the nutritional statistics of each option in order to choose the one that best serves your purposes and needs.

Author: Amanda Cain

​I always cringe a little on the inside whenever I have to throw away food. Especially if it’s a mostly full container that seems like it was perfectly fine yesterday, but it’s actually been there over a week. The holidays seem to compound things in this department as food is a core feature in many traditions.  Thankfully I’ve learned a few strategies since I first started cooking to minimize food waste. 

#1 – Meal Planning
It’s my first go-to for combatting food waste. Take spinach for example. I love it, but it seems to go bad so quickly. My solution? I plan to use it in several meals throughout the week. Put it in salads, on sandwiches, in pasta, in omelets, you name it. If I plan it in, I’m less likely to end up with a box of wilted spinach at the end of the week.

#2 – Reuse ingredients. Yesterday’s grilled chicken breasts can be tonight’s chicken tacos. Today’s raw veggie sticks can be the base for tomorrow’s vegetable soup. Leftovers don’t have to be mundane – start with more “whole” food items, then try chopping or slicing leftovers to put in soups, casseroles, or different dishes.

"How to pack the healthiest school lunch, according to nutritionists" by Samantha Cassetty of NBC. 
Note that any press we are associated with may have their own opinions that do not align exactly with our philosophies, and any comments from Nutrition Rites are to shed positive light on the benefits of well-balanced nutrition. 
​
A NUTRITIOUS LUNCH 3 WAYSDietitians Cheyenne Richards, MBA, RDN, LD and Kayla Fitzgerald, RDN, LD give you multiple ways to hit several food groups—including plenty of fresh produce—in one lunch box. “The variety helps fuel daily activity and adds fiber which has many benefits,” they say. Keep in mind that these lunches may be best suited for elementary-aged children, but upping the serving size would make them appropriate for older kids. And if your child often turns up her nose at your lunch offerings, take note: “Picky eaters will love these meals as they are diverse, yet not overwhelming and there are plenty of finger foods,” they say.

For the full article visit: https://www.nbcnews.com/better/pop-culture/how-pack-healthiest-school-lunch-according-nutritionists-ncna905421

"How to Avoid a Post-Thanksgiving Hangover" by Hirstina Byrnes of 24/7 Wall Street features comments from your dietitian, Kayla Fitzgerald.
Note that any press we are associated with may have their own opinions that do not align exactly with our philosophies, and any comments from Nutrition Rites are to shed positive light on the benefits of well-balanced nutrition. 

Tip: ​“Instead of trying to make the foods we eat on special occasions healthier, we like to focus more on eating well on all the other days of the year and allowing yourself to enjoy your traditional holiday meals without feeling guilty,” Kayla Fitzgerald, a registered dietitian and nutritionist at Nutrition Rites, a nutrition counseling center in Charleston, South Carolina, said.
For the full article visit: https://247wallst.com/special-report/2018/11/02/how-to-avoid-a-post-thanksgiving-food-hangover/

I love my crock pot. I love it so much that I haven't even made myself get an Instapot yet, and that's saying a lot! Some of the perks of a slow cooker include time saving (e.g., dump and go or prep ahead), cost reducing (e.g., tenderizes less expensive cuts of meat) and health boosting (e.g., homemade vs. takeout) benefits.

Some of my favorite recipes: 

• Moroccan Lentil Soup
• Taco Soup
• Honey Balsamic Pork Tenderloin  
• Garlic Parmesan Chicken and Potatoes 
• Chicken Fajitas
• Roast Beef​

Tip: Brighten up your meal with a fresh side salad of the same flavor profile (e.g., a Southwest salad would be nice with the taco soup). 

If you're a seasoned pro and want to up your game, check out this great article by @Today for some great tips on maximizing the benefits of your slow cooker. Frankly, I'm usually too busy to even sear the chicken thighs before I dump them in! That's the best thing about the slow cooker...it's ability to be so forgiving. 

Have a 2-qt crock pot? Get it out of the cabinets and put it to use one of these ways: 

• As a warmer! Pre-made meatballs is one of my favorite things to warm in my 2-qt slow cooker. 
• For game day sides/treats like these Sweet and Spicy Peanuts from Taste of Home. 
• Cook for one. While the 2-qt slow cooker is pretty small, there's still some benefit in cooking proteins for one if you need something quick!

Adding a new dietitian to the team is a wonderful thing for our clients! Here's a bit more on RDN Kayla Fitzgerald, Q&A style. 

1. How did you get into dietetics?

• Growing up I spent a lot of time in my Pap's garden. I would sit out there and just eat vegetables right out of the ground. My parents would take me (at 5 years old) out to eat and I would make a GIANT salad from the salad bar with no dressing on it and always told them that I just loved the way the vegetables tasted. As I grew older, my passion for health and wellness matured and led me down the path to the only career I could ever have imagined myself having....being a Registered Dietitian and helping people change the way they look at food in order to live a healthier life.
  

2. What is your favorite food?

• Pizza :) 

3. Do you have any good food jokes?

• Why does yogurt love going to the museum? Because it's cultured! 

4. What is your favorite inspirational quote or mantra?

• " Don't sacrifice the good to chase the perfect" -Emily Ley

5. What meal does your family beg you to make?

• Smiley Pockets (aka soft shell tacos that I make faces out of cheese on)

6. What do you do for fun?

• I run, go on the boat with my family, spend time with friends, and cook.

7. What's the best advice someone has given you?

• Don't be afraid to take chances

I did some grueling product testing this weekend just for you. Here are my thoughts on these trendy "fit wines." (This one caught my eye through a Whole Foods email ad campaign.)

First of all, I don't drink wine to be "fit." So...the concept in itself is kind of lost on me. More so, the runner on the label is kind of a turn off. For me, I don't necessarily want to be reminded of the gym while I'm enjoying my glass of Chardonnay. 

For you, though, I went through with this experiment and tried it anyways. 
The results...I kind of liked the wine. It is not very "full bodied," which I prefer, so I would not buy it again for the purpose of enjoying a glass of wine.
All in all, I figured I'd be giving this product a thumbs down.

However, on further thought, there are some real pros to this brand.
#1: Fit Vine wines are lower in sulfites (they are filtered out). Many of my clients decrease headaches, migraines, acne, bloating, and more by watching their sulfite intake.
#2: I would almost never make a drink like a Sangria (they are super high in sugar and I prefer to eat vs. drink my calories). Because this particular Chardonnay was so light (and about 30 calories per 5oz less than traditional wines), it would be an awesome ingredient to a wine spritzer or Sangria (like in this recipe from Emma Chapman). 

Enjoy! (responsibly, of course)

PROS:

One thing almost every client and I discuss is the importance of sitting down to a completely built plate each time they eat. I explain how just the act of seeing a complete meal can have an effect on how satisfying it can be. This piece of advice isn't just from gut instinct (although, when I take my own advice, it works). It stems from research that indicates how both hunger and the feeling of being satisfied are linked to our perceptions of our meals. 

Here's the example the study gives:

• Day 1 : A group of people were given a three egg omelet, but were told that it was a two egg omelet.
• Day 2: The same group of people were given a three egg omelet, but were told it was a four egg omelet.

1. Results: Even though these individuals always received the three egg omelet, when they were told they only got a two egg omelet, they reported being hungrier and eating more throughout the rest of the day.
2. Special Notes: Hunger hormones were reported to have NO change, which basically means that your eyes can tell your brain that you're hungry. 
3. THE TAKEAWAY: Add low-calorie, nutrient dense volume to your meals. This goes right along with my recommendation to fill half of your plate each time with produce (mostly vegetables). When you do this, you'll be helping yourself feel more satisfied with a meal that might be lower in calories (albeit still nutritious) than a higher calorie alternative.