I'm often asked what is it that I eat in a day, so here it is!

Pretty Typical:

 Bragg's apple cider vinegar with lemon first thing in the morning
Espresso...
Green smoothie with spinach, flax and collagen
Winter Glow Up salad from the Basically It Meals menu!
Dijon-Dill salmon also from the menu; so friggin good

I hope this helps you better understand what a healthy day can look like! 

What happens if you "screw up" your diet this weekend?

The quickest way to recover from a "diet blunder" is to just do the next best thing; wait until you're hungry to eat, grab a salad, skip dessert, include a healthy snack.... You will be back at it no time!

It's important to remember that just because you had a few days when you weren't nourishing yourself properly, it's ok. We all fall off and get back on. It's about consistency, give yourself permission to forgive yourself for eating pizza and taking a few days off from the gym, and start again!

It's a lifestyle, not a diet. When you mess up, let it go, and make the next meal healthier. All you have is the current moment, there is no need to dwell on what happened, as long as you're trying to make the healthiest decisions right here and now that's all you can do!

Lesson 1 on healthy grocery shopping:

The problem isn't that you don't know how to grocery shop, the problem is you are going to the store with no plan!!

I am going to teach you exactly how to make that plan with the Meal Prep Course launching in March, but first, go watch the quick video I made that goes over a few items to keep in your house at all times so you can always throw together a healthy meal.

Click HERE to watch!

What do I even put in a green smoothie?

Any smoothie can be green if you simply add a little spinach, which does not affect taste. Smoothies are an amazing way to get your daily nutrients and promote weight loss! 

I recommend trying one of my favorite green smoothie recipes:
1/4 zucchini
1 cup spinach
1/4 avocado
1 scoop vanilla protein powder
1 tsp cinnamon
1 cup water and ice

Blend and enjoy!

You get home from work with the best intentions, but somehow pizza finds its way into your mouth, and then ice cream....

To avoid this far too easy rut to fall into learn the five things to have in your pantry at ALL TIMES if you want to throw together a healthy meal!

Click HERE to watch what basic kitchen necessities to keep stocked to cook a healthy meal whenever!

I was interviewed on Fox 2 Now recently about New Year's resolutions.

Kim asked, "how do you make a New Years diet easy to stick to?"

I told her by not going on a diet! Seriously, you don't need another diet!

No one does. We've all tried one, and rarely do they work.

You need something practical and realistic, especially during this hectic time of year.

What is more practical and realistic than healthy balanced meals, designed by a nutritionist, ready to eat, and delivered to your door?

There really is no reason to get any more complicated than that...If you are in St. Louis, sign up HERE to receive weekly meals that are already prepared, delicious, and loaded with nutritional value!

Question: "Are vegetarian lentil burgers lower in calories than beef burgers?" -Kelsey

Answer: While calories are a popular measure of healthy-or-not, I encourage you to explore how well the food keeps you satiated as opposed to just looking at calories! Every body reacts differently to foods; some bodies enjoy more protein, some do better with less protein and more complex carbs. That is up to you and your body to find out!

To figure this out: eat both foods in question slowly and on totally separate days. See how the foods feel as you eat; how quickly are you filling up, do you feel energized, sated, queezy, tired? 30 minutes later check in again; tired, nauseous, light, energized? Two hours later; hungry, sleepy, sick, bloated? This simple check in can tell you exactly what foods work well for your body and you can use it as a measure to determine how to eat in general.

I love answering your questions for Ask the Nutritionist! If you have a question you would like answered,...

1. Frozen yogurt: While this can be a slightly healthier alternative to ice cream, that is what makes it dangerous! We tend to eat more when we know its "healthy-er". Keep your portion small and limit your toppings to one favorite!

2. Popcorn: I too am a fan of all the delicious popcorn flavors you can find everywhere nowadays, and while popcorn is far better than chips or pretzels, it can still be overdone. While popcorn's nutritional stats are decent, it goes down easy and by the handful. Topped with some artificial butter or cheese powder, it can pack a punch of calories without you even realizing it.

3. Peanut butter: Yes, a wonderfully healthy source of fats, fiber and protein, it is also very calorically dense and the serving size can disappear alongside crackers or veggie sticks with two bites. Portion it out ahead of time to be sure you know how much you are eating.

Celery is an AMAZING food with so many health benefits. Here are some ways I look to incorporate celery into my diet:

Celery juice mixed with aloe Vera juice. I had some seriously dry skin at the start of this season. I used this combo to help me rehydrate and acclimate to the weather change!

Make your own homemade celery juice! This is one of my favorite ways to get my daily nutrients.  All you need is organic celery and a juicer! I find it way more cost-efficient than hitting the juice shop. Sometimes I like to add extras like lemon and ginger. Ginger is especially great for cold and flu season

Who else loves wine!! If you didn’t know, I host a weekly Facebook live called, Wine About It at @BasicallyItMeals where I take questions and cover a topic you are interested in!

The advice you get gives you a clear next step and teaches you how to easily implement healthy changes in your life. Did I mention there’s wine? Ya, we get to drink wine together, too! I’m live every Thursday at 5:30 pm Central so I hope to see you there!

Check out last week's episode here!