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

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The book includes more than 70 recipes to meet an array of dietary needs, plus a comprehensive 28-day meal plan with shopping lists, tips and tricks on how to boost your creativity in the kitchen, and more!

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My yearly reminder on Thanksgiving!🦃 • I know

My yearly reminder on Thanksgiving!🦃
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I know the holidays can be stressful for many, so don’t let food guilt be a source of that stress.
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No good comes of beating yourself up over enjoying more food than you had planned - it won’t magically take that food out of your body. One meal won’t derail your health and wellness goals unless you let it.🤎
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Be grateful for the delicious food you had and enjoy some balanced meals the next day instead of overcompensating by eating little to nothing or doing the opposite and going on an all out binge.

✨ Healthy Hacks for staying satisfied (not stuff

✨ Healthy Hacks for staying satisfied (not stuffed) this Thanksgiving! 🦃
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Thanksgiving is just one meal of the year, so how can you enjoy it to the fullest but still feel your best? I’ve partnered with @grainfoodsfoundation to share my top tips!:
✔️Don’t skip meals🙅‍♀️to ‘save up’ calories
✔️Use the balanced plate method for the main meal
✔️Avoid the ‘last supper’ mentality
✔️Pair leftovers with whole grains

I want to Make America Healthy, too.❤️ I reall

I want to Make America Healthy, too.❤️ I really do!
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Some MAHA supporters have twisted the narrative to suggest that if we don’t support their version of "Making America Healthy Again," we must be against having government leaders take sweeping action to improve public health. That couldn’t be farther from the truth! I absolutely believe in the need for action and in starting the hard conversations about how to make real, lasting changes to get Americans healthy. And I am in no way denying that this country is seriously unhealthy. Period. But those actions need to be rooted in science (and reality), not misinformation, fear-based rhetoric, or wishful thinking, to truly make a difference.

pov you’re no longer scared to eat carbs in the

pov you’re no longer scared to eat carbs in the morning🙌
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Back in my carbophobia days, I used to avoid carbs for breakfast thinking they’d leave me feeling sluggish. But I’ve since learned that fiber-rich carbs, like whole grains, are actually the best way to start my day, which is why I’ve partnered with the @grainfoodsfoundation to share how they can fuel you for a balanced morning! They provide steady energy, support energy metabolism with B vitamins, and keep me full until lunch. Plus, pairing them with protein and healthy fats only enhances that steady energy.#GFFpartner
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Carbs aren’t the enemy—they’re essential! 👇How do you start your morning with carbs?!👇

Is ‘Make America Healthy Again’ really going t

Is ‘Make America Healthy Again’ really going to make America healthy?🤔
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Led by RFK Jr., this movement has been making waves—one of its top priorities: removing harmful chemicals from our food supply. Just recently, he brought a coalition of mostly uncredentialed wellness influencers to speak to Congress—among them, the Food Babe, who recently rallied against Kellogg’s, demanding they remove additives like artificial dyes from their cereals.
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I want to make one thing extremely clear here: It is completely reasonable and understandable to have concerns and questions about our food system, especially in light of the obesity epidemic and other public health challenges we face today. And at first glance, MAHA might seem like a positive push for a healthier America, the solution we’ve all been waiting for. Sadly, it is not. In fact, I fear it will only make things worse.
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I digress, the Food Babe has long pushed for European-style regulations, but just because an ingredient, like a food dye, appears in the U.S. version of a product but not in another country’s version doesn’t mean these companies are trying to “poison” us. It’s often just a matter of differences in regulatory practices, cultural norms, or political policies—or the ingredient may simply go by a different name there, rather than indicating it is harmful or banned. (I’m not saying we won’t learn more in the future as it’s always possible new research may well reveal further insights into how certain chemicals or practices affect our health, but we need thoughtful, science-based conversations that aren’t led by influencers with a track record of spreading completely false health information if we’re serious about addressing the complexities of our food system.)….
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👇Caption continues in comments!👇

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 👍

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