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strawberry peanut butter silken tofu smoothie on marble

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Strawberry Peanut Butter Silken Tofu Smoothie (Dairy-Free + High-Protein!)

The Daily Dose

Does blending destroy fiber?

Does Blending Destroy Fiber & Nutrients?

Three jars of high-protein overnight oats with protein powder on a marble countertop

High Protein Overnight Oats with Protein Powder (20+ Grams Protein!)

tart cherry juice mocktail sleepy girl mocktail with in clear glass with shadow and ice bucket

The Sleepy Girl Mocktail (aka Tart Cherry Juice Mocktail): Can It Actually Help You Sleep?

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The Dirt on the Dirty Dozen Foods List: Is It Worth Buying Organic?

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Evidence-based nutrition + myth-busting👊
Plant-forward eats 🌱
📍Washington, DC
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Let’s clear up some confusion about oats, shall

Let’s clear up some confusion about oats, shall we?🤔

Social media says oats are one of the worst breakfast foods, but that’s simply not true!🙅‍♀️ Sure, oats are mostly carbs, and yes, carbs do raise your blood sugar after eating them—but that’s completely normal and nothing to fear.
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And when you combine oats with protein-packed foods like cottage cheese, and fiber-rich foods like chia seeds and fruits, you’re building a balanced breakfast that fuels your body and keeps you satisfied for hours. Carbs in the morning give you that much-needed energy, and when paired right, they help you power through your day!
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✨Want the recipe?! Comment “OVERNIGHT OATS” and I’ll send you a link to this easy and versatile HIGH-PROTEIN overnight oats recipe that you can enjoy in a variety of flavors, like chunky monkey, blueberry lemon, and more!✨
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Don’t fall for the misinformation—oats are a perfect base for a healthy, nutritious breakfast! #GFFpartner

Let’s make an end-of-summer strawberry feta past

Let’s make an end-of-summer strawberry feta pasta salad with finds from my local farmers’ market! 👩‍🌾
Farmers’ markets are filled with fresh, local produce, like berries, leafy greens, and fragrant herbs. By pairing these foods with grains you already have in your pantry, like pasta, you create a dish that’s full of flavor and nutrition.
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Grains contribute key essential nutrients to your diet, and are the perfect vessel for helping you get more of other nutrient-dense foods, like produce, into your diet! #GFFPartner
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🍓Strawberry Feta Pasta Salad🍝:

1 lb pasta of choice, cooked
1 lb fresh strawberries, diced or sliced
1 medium cucumber, diced
3 cups arugula or baby spinach
6 oz feta, cubed
½ cup basil, finely chopped
½ cup mint, finely chopped
Olive oil, white balsamic vinegar and/or lemon juice, and salt, to dress

Meet MSG: a Japanese innovation discovered over 10

Meet MSG: a Japanese innovation discovered over 100 years ago by Dr. Kikunae Ikeda, the co-founder of The Ajinomoto Group (@know_msg )!

Ready to uncover its history?!👇

🌟One evening in 1908, Dr. Ikeda asked his wife what gave her vegetable and tofu soup its meaty flavor. She pointed to the dried seaweed called kombu, used in her traditional Japanese soup. Inspired, Dr. Ikeda evaporated the kombu broth, extracting a crystalline compound, glutamic acid. Tasting it, he identified a distinct savory flavor he named umami, from the Japanese word umai (delicious!)🌟
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Dr. Ikeda’s discovery of the umami taste in kombu seaweed led to the creation of MSG, the world’s first umami seasoning. MSG is produced through a fermentation process similar to those used to make yogurt, vinegar and wine. By fermenting plant-based ingredients like sugar cane or corn, we get glutamic acid, an amino acid, which is then combined with sodium to create MSG.

Despite decades of misinformation, MSG is a safe and versatile ingredient used in many cultures. It contains only one-third the sodium of table salt, making it a great option for reducing sodium without sacrificing taste! #ad #AjinomotoCoPartner
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Head to KnowMSG.com for more MSG-based facts and recipes!

🚶‍♀️As a dietitian who works from home, I

🚶‍♀️As a dietitian who works from home, I know how easy it is to stay glued to your desk all day. That’s why I prioritize regular movement—even if it’s just walking more🚶‍♀️
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Those of you who’ve followed me for a while know I’ve been using a walking pad for several years now, but I recently upgraded to this foldable, space-saving @walkingpad that fits perfectly into my small apartment office space.
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Using a walking pad has been a game-changer for keeping me active even during my busiest days, and I’ve even noticed a boost in productivity and focus while and after using it! One study found creative output increased by 60% when working while walking vs sitting (even when doing so indoors)!! 😮
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🌟Comment “WALKING PAD” and I’ll send you the link to my mini foldable one with a 30% off promo code! 🙌🌟

✨Realistic week of eats!✨Showing you what a re

✨Realistic week of eats!✨Showing you what a realistic week of eats looks like for me after my weekly grocery run using the Kroger OptUp tool!
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I aim to have at least half of my purchases in the nutrient-dense green zone while still leaving room for some treats. Here’s a peek at my meal plan:

🍽️ Breakfast: I usually start my days with toaster waffle yogurt bowls or overnight oats.
🥗 Lunch: If there are no dinner leftovers, I whip up a quick filling salad—I’ve been loving using salad kits lately—or opt for a balanced frozen meal.
🍛 Dinner: I stock up on lean proteins, fiber-rich slow carbs, and non-starchy veggies to mix and match for balanced plates.
🍬 And I always include something sweet to finish off the day!
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Shopping at @krogerco family stores like Harris Teeter makes this so easy! Their app logs your purchases in the nutritional insights section, giving you a holistic view of my shopping habits. If you find you’re not hitting my goals, you can filter to find the orange and red items to see where you could OptUp to better-for-you options! #KrogerPartner

This 2-ingredient FROSÉ is the only drink you’l

This 2-ingredient FROSÉ is the only drink you’ll need for the rest of the summer (besides water, of course)! 💁‍♀️
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It’s so easy to make, and you can use whatever frozen fruit you like!
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Here’s how to make it:
-4 to 5 cups frozen fruit (I like to use a combo, my go-to has been 🍑 + 🍓)
-1 bottle rosé (try to get a sweeter one if you can, like the Roseta from @traderjoes )
- Drizzle of honey to sweeten (optional, but highly recommended)
-Squeeze of fresh lemon or lime juice (optional)
Blend until smooth!

I’m a dietitian and here’s why I include both

I’m a dietitian and here’s why I include both whole and refined grains in my diet👀😮
We all know whole grains have a whole lot to offer, but refined grains have a place in my diet too and here’s why: #GFFpartner

✔️Refined grains that are enriched or fortified provide essential nutrients like folic acid. Folic acid is crucial for women of childbearing age to prevent neural tube birth defects, and enriched grains are the primary source of folic acid in the American diet.

✔️Some refined grain products, like certain breads and pastas, offer more nutrients and nutritional benefits than many people realize. Like sourdough bread and my favorite protein-enriched refined wheat pasta (Barilla protein+)😋

✔️Refined grains are an important part of many food cultures and experiences, and sometimes they’re simply more palatable in certain dishes🤷‍♀️

And that’s okay!—they can absolutely have a place in a healthy diet, as long as you prioritize whole grains 👍

*Cold Brew Smoothie* Welcome to my Summer Smoothie

*Cold Brew Smoothie* Welcome to my Summer Smoothie Series where I’ll be sharing my favorite smoothie recipes to beat this awful heat! 😰
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I love smoothies because they’re the perfect vessel for a lot of good-for-you nutrients! To make this cold brew smoothie:
1/2 cup cold brew
1/4 cup milk of choice
1 sliced & frozen 🍌
1 pitted medjool date
1 Tbsp nut butter of choice
1 scoop vanilla or chocolate protein powder
…and blend!

Come with me to my local farmers market to pick up

Come with me to my local farmers market to pick up fresh ingredients for a summer panzanella salad!👩‍🌾
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Farmers markets are brimming with nourishing foods like fresh produce, herbs, and whole grains, like the star of this salad, whole wheat sourdough bread!
Whole grains are a powerhouse of nutrients—packed with fiber, which supports digestion and blood sugar management, and rich in essential nutrients like B vitamins, iron, and magnesium, which support energy production and overall health. #GFFpartner
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To make this farmer’s market panzanella salad:
Cut whole wheat sourdough into cubes, drizzle with olive oil, and toast in the oven at 400°F for 10-15 minutes until golden and crispy. Chop fresh tomatoes and whatever other fresh produce and herbs catches your eye at the market (I did tomatoes, peaches, corn, red onion, and basil) and combine with the bread cubes. I also added mozzarella balls. Drizzle with olive oil, red wine or balsamic vinegar, s & p—toss everything together and let it sit for a few minutes before serving.

Did you know that MSG has been unfairly demonized

Did you know that MSG has been unfairly demonized for decades but is actually totally safe to eat? And did you also know this all started because of one anecdotal account in 1968?😮
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As a dietitian who loves busting nutrition myths, I’m diving into some shocking truths thanks to insights from The Ajinomoto Group’s (@know_msg ) recently released Food Infodemic Report. #ad
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In 1968, the term “Chinese Restaurant Syndrome” was coined based on a single anecdote, sparking decades of fear, myths, and anti-Asian xenophobia about MSG. This misinformation has led to more than a quarter of people in the U.S. to avoid restaurants that use it and 20% to avoid Chinese food entirely due to MSG concerns.
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MSG, or monosodium glutamate, is simply sodium and glutamate, an amino acid, containing a third of the sodium of salt. Major health organizations, including the FDA and the WHO, confirm MSG is safe. Yet, nearly half of people in the U.S. have heard it’s unsafe, with most unable to pinpoint where they heard this false claim. To learn more and read the full Food Infodemic Report, head to the link in bio. #FoodInfodemic #AjinomotoCoPartner
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👇Have you been misled about MSG?! If so, you’re not alone. Let me know in the comments below!👇

🛒 Feeling overwhelmed in the grocery aisles? I’ve got a game-changer for you!🌟As a dietitian, I’m all about making healthy shopping seamless. That’s why I’m loving the OptUp Nutrition Rating system in the @krogerco app (and apps for other Kroger family stores, like my local Harris Teeter)—think of it as your pocket dietitian!🤗
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📲 Simply scan your groceries to see how they fare on their dietitian-driven nutrition rating system and discover healthier swaps you can OptUp to. Plus, with your rewards card, the app tracks your purchases (no tedious logging needed!) and gives you an OptUP score, helping you better understand how your purchasing behavior stacks up over time.
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🥦 Aim for a score above 600 for a balance of fiber-rich veggies, grains, legumes, and lean proteins—yes, even with room for my morning waffles and evening treats! Ready to OptUp your shopping game?
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Ready to OptUp your grocery game?!👇 #KrogerPartner

Is Poppi truly gut-healthy, or is it just another

Is Poppi truly gut-healthy, or is it just another marketing gimmick, as suggested by the recent lawsuit?🤔
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Poppi markets itself as a prebiotic soda, boasting 2 grams of the prebiotic fiber inulin per can. The lawsuit claims this amount is too low to provide meaningful gut health benefits (which were once written on the can, but were removed I’m not exactly sure when).
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While Poppi’s marketing may be a bit deceptive, this lawsuit feels to me like a cash grab a la Redbull gives you wings lawsuit.
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But I digress… can Poppi actually help your gut?! Poppi’s star ingredient, the prebiotic fiber inulin has well-established prebiotic effects and can have many health benefits including those related to the gut. But what’s the minimal dose required to achieve a meaningful gut benefit? Let’s explore!
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P.S. This lawsuits target terms which are not defined by FDA regulations. While the FDA has regulated “healthy,” it does not regulate terms that may imply health benefits. Specifically, here, FDA has not defined “prebiotic,” nor does it regulate “good for your gut,” “gut healthy,” or “gut happy.”
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P.S.S. If you’re prone to digestive issues or have IBS the inulin likely won’t harm you but it is known to trigger symptoms in some as it is a FODMAP, so be aware!
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👇What’re your thoughts on Poppi?! Do you like it?👇

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