Here is one my family’s new favorite dinners: Potatoes, Sausage, and Vegetables roasted on a sheet pan.
Why I love it:
One dish meal
Can use leftovers
Everyone loves it (one of the few meals we all love)
Here’s how to do it:
Wash and cut into bite-size pieces your favorite potatoes and vegetables (white potatoes, sweet potatoes, new potatoes, green peppers, red peppers, broccoli, asparagus, onions, etc.). Toss the potatoes and vegetables with olive oil in a large bowl. Spray a sheet pan with non-stick spray. Spread vegetables and potatoes evenly on the pan. Sprinkle your favorite seasonings on top: kosher salt, pepper, garlic powder, etc. Dice your favorite sausage (deer sausage, chicken sausage, pork sausage, etc.) into bite-size pieces and sprinkle over the vegetables. Roast in the oven at 425 degrees until the potatoes are soft. Serve with fruit and a glass of milk on the side. Yum!
A few months ago I was outside with my 2 youngest daughters
and we started talking to someone walking by.
My little ones were probably enthralled with the person’s dog. But anyway, out of the blue, my 3-year-old
said, “This is my mom and she loves chocolate.”
I started laughing at the randomness of this comment and have thought a
lot about it since. Yes, both statements are true. I am
her mom and I do love chocolate.
Why do I bring this up?
Because I think many people have the misconception that my being a
dietitian means that I don’t eat sweets and only eat healthy foods. Some people think my kids never eat junk food
and we must not have any candy or chips in my house. This is not true! I want to write about this today so you can
see that I am just like you…I love chocolate and my husband loves chips. I have kids that love junk food and candy
(and they like some vegetables and nutritious foods too). I crave desserts just
like you and want chocolate when I’m stressed out. At various times in my life I have worried
about my weight and health and been on both sides of the dieting spectrum. I know what it’s like to hate your body and I
know what it’s like to love your body.
And not only have I been through it, I’ve seen hundreds of my clients go
through it as well.
I am here to share with you today, that you can break through whatever bad eating habits you have, poor body image, dieting scars, etc. You can find the middle ground between health and “eating whatever you want.” I’ve done it, my clients are doing it, and you can too. It feels so amazing to feel comfortable in your own skin, to eat nutritious foods most of the time, and include the sweets/treats/junk foods a little of the time. It’s so rewarding to go to the doctor and get a good report on blood work, realizing that you can do it! You don’t have to be in the gym for 2 hours every day (but it’s OK if you like that) and eat only chicken breast and broccoli (it’s OK if you like that too). There is way more to life than just that! We can love chocolate (or French fries, or chips, or anything else) and still feel good in our bodies, be healthy, and live well.
Will you give me a chance to show you that eating what you love AND meeting your health goals is possible for you too? Simply comment on this post and I will put you on my waiting list for new clients.
Today I couldn’t believe
it when I looked at the calendar and realized my kids go back to school in 3
weeks! Sadly (if you go by school
schedules) the summer is almost over.
How do you feel about that
news? How is your summer going? Are you staying on track with your eating
plans and exercise? I know it can be
hard when you feel pulled in different directions AND it’s so hot you don’t
even want to turn on your oven.
The reason I’m bringing
this up is I don’t want you to have regrets in the fall. Come September, I hear
it all the time, “I wish I would have done better on my vacation. I wish I had taken the time to meal
prep. Now I feel like I’m starting all
The good news is it doesn’t have to be that way! You CAN stay
on track this summer without working too hard.
When September comes you can seamlessly transition into the holiday
season without “starting over” or “getting back on track.” I want to tell you how.
I have a menu service that is different than any other because this menu is not generic. Let me tell you how it works:
I create a meal plan for you based on your health goals and enter it into EatLove.
I personalize your plan taking into account food allergies, health conditions, and how many people you want to cook for.
The system finds meals that match your meal plan’s criteria.
You get an email invitation to log on and view your meal plan. You’ll see breakfast, lunch, dinner, and snacks that fit into your meal plan and support you in your health goals.
You schedule your meal plan, print your grocery list, and head to the store. You’ll have thousands of recipes at your fingertips that meet your unique nutrition needs.
Having a plan is the key to having not only a fun summer, but a successful summer. Click on this link and let’s get you started with your meal plan for approximately $10 per month until the end of 2019. The regular cost is $30 per month, but I’m going to give it to you for one payment of $49 TOTAL until December 31, 2019. I want you to end this year feeling better than you ever have. You’ll save more than 66%!
Click here to get your very own personalized meal plan. As soon as you do, I will contact you via email to get you set up for success.
Do you feel like it’s impossible to eat out and still stick
to your diet? I know many of my clients do.
(And remember when I say DIET, I don’t mean some crazy, fad diet. I’m just referring to the way you eat.)
I’m going to share a simple trick with you for staying on
track while eating out. Because after
all, who doesn’t like to eat out?
Especially during the summer!
In your mind, divide your plate in half. Order a meal where half of your plate is fruit or vegetables. Then imagine a quarter of your plate. Order meat or protein that will fill a quarter of your plate. Last, imagine the 4th quarter of your plate and order a starch (bread, tortilla, pasta, rice, potato, etc.) that will fill the remaining quarter of your plate.
Obviously, most restaurant meals will not naturally fit this
plate. Just do your best to tweak your
meal into this plate idea by sharing a meal or taking some home for the next
If you need more ideas for staying on track, join me at my next Master’s Group class. You can attend your first month for free. Send me an email to be put on the invite list @ firstname.lastname@example.org.
Please share: What’s
your favorite meal when eating out?
I don’t know about you, but I am easily overwhelmed by the
amount of recipes on the internet. Really,
I have a love-hate relationship with recipe searches. I LOVE being able to find any recipe I can
think of and many that I never thought of.
I HATE that there are so many options and I have no idea which version
of the recipe is going to taste the best.
That’s why I have stopped doing general recipe searches and now just go
straight to my go-to sources. It frees
up my time by not scrolling through 20 versions of Asian Chicken, for example,
and makes me feel so much more confident when I have a website or two that I can
trust. I wanted to share one of those sources
with you today:
The other day someone asked me about Citric Acid and if it is harmful. She is trying to eliminate harmful foods from her and her family’s diet. In just a few short paragraphs, I will answer that for her and you.
Citric acid is weak tricarboxylic acid found in citrus
fruits. The highest food sources are
lemons and limes. Although you won’t
find citric acid listed in any database or calorie counting app, citrus fruits
have been tested in labs to determine amounts.
You can find citric acid added to foods as a preservative. It has a sour and acidic taste. It is commonly used when canning tomatoes and in products that you add to fresh fruit to prevent it from turning brown. I have some in my cupboard for science experiments and home-made bath bombs!
Citric acid is perfectly safe. Your body breaks it down and excretes it
through your urine. In fact, it may even
be helpful in preventing calcium oxalate kidney stones. Studies show that citric acid can prevent the
stones from forming. Studies are mixed
on whether drinking lemon or lime juice can treat current kidney stones. But if stones are a concern for you, it
certainly won’t hurt.
Bottom-line, there is no need to worry about citric acid in
your food. There are more important
things to think about…like what’s for dinner?
Please share: are
there any food additives that you are concerned about and you want me write a
blog post about?
One of the quotes I love to share with my clients is:
“A journey of a thousand miles begins with a single step.”
No matter what kind of goal you have: financial, health, dream vacation, etc., it begins with a single step. A baby step, as I like to call it. It’s easy to get overwhelmed when we look at the big picture: pay off the car, lose 100 lbs, or go on a cruise. I’ve noticed for some people it seems so daunting that they don’t even try. That’s when it’s time to break it down into manageable steps.
First, take out a big sheet of clean, white paper (or your favorite color) and jot down all the steps you need to take to reach your goal. Second, choose the very first step that must be done. Third, do it! The first step doesn’t have to be big. The best part of taking a step is that you are moving towards your goal, which helps build your confidence. Then the next day, take another step, and the next day another one, and another one until you’ve done it!
You’ll find as you take baby steps day after day, your
confidence will improve, your overwhelm will decrease, and you will feel
Please share: what baby step are you going to take today? Comment below or on my Facebook page.
One of my frequently asked questions is, “How many times a day should I eat?” I’ve got the answer for you! Research shows it’s ideal to eat at least 3 times per day and then the rest is up for you to decide. Eating at least 3 meals a day is ideal for managing appetite hormones, metabolism, and hunger. There is no research to support whether snacks are necessary for weight control. For some people, eating snacks causes them to overeat because they snack on cookies, chips, and soda. For others, snacking is necessary because they don’t like to eat big meals. That’s where personalization comes in.
My suggestion is to keep a food journal and track your
mood and energy level based on your meals and snacks. See if you do better with 3 snacks and 3
meals or just 3 meals (or anywhere in between).
To take it a step further, pay attention to how the
snacks and meals make you feel. Do some snacks weigh you down and others
energize you? Does eating big meals make
you feel sleepy or satisfied? Pay
attention to trends and use that to guide you in how many snacks and meals are
ideal for you.
And if you need help with your meal plan after that, check out my services to see which is the best fit for you.
Please share: do
you prefer to snack or not to snack?
I know you’ve felt it before…you dread getting up in the
morning and dragging through one more day.
Burn out is real. And it can take
a toll on your health: it is associated with heart disease, insomnia, obesity,
and anxiety. Can you relate? If so, check out this infographic from
If you recognize any of the symptoms of burnout listed on the graphic, I encourage you to download the Happify app. It’s a great tool to improving your mental health—which then trickles down to physical health. And then, talk to me. Let’s figure out how we can change your diet and exercise routine to alleviate any symptoms you are experiencing.
Please share, what are the signals and signs when you are feeling burnout?