Real Food RDN

03/11/2025

This is a fantastic beginners recipe for making fresh sourdough bread!

18/02/2025

We were in Madrid over the weekend and this restaurant had delicious dishes! I love how many restaurants in Europe have fresh foods and dishes made from scratch. Warm goat cheese with carmelized onions, smoked salmon over Brie and toast, toasted bread with Spanish olive oil and garlic were a few of the tapas we shared and enjoyed!

07/02/2024

Did you know? Of 88 million US adults, only 15% reported being told by a health professional that they had prediabetes.

Ask for your A1c to be checked. Don’t wait until you’re older to know your blood sugar status. Keep tabs on this data annually.

An A1c nearing 5.7% means you’re close to being pre-diabetic. And this isn’t just a label. It is a definition that your body is slowly failing metabolically. It means your cells are not responding properly and the sugar is staying in your blood stream. And ugary blood makes sticky blood. And sticky blood doesn’t flow well or carry oxygen and nutrients optimally.

I’ll continue with my website at some point but for now the information I share is helpful to anyone you know who has been told they are nearing or diagnosed with pre diabetes.

A free resource for individuals diagnosed with pre-diabetes. NUTRITION Why is insulin so important?The conversations around pre-diabetes will almost always include insulin. Why? Because insulin is crucial to managing blood sugar. It is the hormone released … Why is insulin so important? Read More ...

06/01/2024

When I think of wellness my mind overflows with practices to be utilized each day. You have to make choices today to affect your tomorrow and your later years. If you find yourself turning to an excuse remember that excuses are just a deflection from facing the uncomfortable parts of ourselves. But we have to stop and ask: what do I want more? Temporary pleasure or long-term health.

Pre-diabetes and Diabetes and hearth disease continue to climb rapidly. Just because you don’t have it today doesn’t mean you aren’t paving the path to it with your choices today. This is our current reality. But they can be delayed and/or prevented with lifestyle choices today.

Below are words of encouragement for anyone interested in a quality of life that feels good as you age.

Movement: lift weights (priority), walk, cardiovascular work, balance work, flexibility

Nutrition: plants, choose quality meats and eggs, healthy fats, limited sugar

Go to sleep before with a goal of 7-9 hours.

Stress relief: therapy, massage, intimacy, healing from childhood traumas and adult traumas

Relationships: nurture deep-connected-emotional relationships, get comfortable with criticism, self-reflection, be okay with being wrong, apologizing isn’t a weakness, work on personal boundaries

Breathing: slower, more intentional, mindfully, with meditation, nose breathing, address mouth breathing

Books I love:
Outlive by Peter Attia, MD
Breathe by James Nestor
Next Level by Stacy Sims
Good Inside by Becky Kennedy
The Body Keeps the Score by van der Kolk
How to Heal your Metabolism by Kate Deering

08/04/2020

Steamed artichokes in the Instant Pot are delicious!

Packed with vitamin A, C, K, and more plus loaded with antioxidants and fiber.

05/04/2020

So much time spent at home means you may be struggling with snacking when you’re not hungry. Or maybe you’re eating by the clock on a schedule you’re not used to? Perhaps you’re eating because you’re bored?

This is an excellent time to practice mindful eating. Eating only when you’re hungry. Eating nutritious foods. Giving your body at least 3-4 hours between meals before feeding it again. Checking in with your emotional state before you claim a snack will make you feel better.

Use these days to drink more water, to prepare nutritious meals, to slow down your eating pace, to be present at the table. Take a walk if you find yourself staring in the pantry or fridge with no real hunger in your body.

24/03/2020

We got the last carton of eggs from a farmer we know. Look how beautiful and colorful they are!

15/03/2020

Still need more reason to boost your vegetable and fruit intake?! We have the most simple change you can make.

“As such, this review will elucidate the impact of this balance in the context of respiratory viral infection and lung disease, to further highlight the role epithelial cell-derived proteases and antiproteases contribute to respiratory immune function. Furthermore, this review will offer the use of nutritional antioxidants as possible therapeutics to boost respiratory mucosal responses and/or protect against infection.”

The respiratory epithelium functions as a central orchestrator to initiate and organize responses to inhaled stimuli. Proteases and antiproteases are secreted from the respiratory epithelium and are involved in respiratory homeostasis. Modifications to ...

11/03/2020

Carbs...from one of my top 5 favorite dietitians 🍠

22/02/2020

Our “weekend wash” of our produce is a must. Even though much of it is organic, it still carries bacteria from the soil and handling from farm to home.
1 parts vinegar to 2 parts water. Soak for about 20 minutes. Rinse. Let dry.

Berries, mushrooms and bagged lettuce don’t get included in this wash because they are more delicate. I’ll wash them prior to eating.

19/02/2020

Homemade tomato sauce: organic tomato paste, organic Italian herbs, oregano, a pinch of organic sugar. Mix and add olive oil, balsamic vinegar, and water to your desired consistency. I used 1tbsp of the vinegar and oil and then roughly 1/2c filtered water. Omit the balsamic vinegar if you’re not a fan of the tangy flavor. Store in a mason jar in the fridge.
This method has far less sugar than store-bought tomato sauce and tastes delicious! Give it a try!

22/01/2020

Sweet potato and turmeric crusted quiche 🍳

Preheat oven to 375°
Cook shredded sweet potato in butter, adding turmeric and ground black pepper. Mash into pan to create a crust.
Sauté veggies and sausage (I used shallots, mushrooms, red bell pepper, spinach) then set aside in large bowl. Add 6 eggs, a splash of milk or heavy cream and a 1/4-1/3cup feta. Mix well. Pour into sweet potato crust.
Bake in oven for 20 minutes.

Serve with fresh fruit, sauerkraut, or another side veggie. Or enjoy alone as this quiche is already a balanced meal!