Nutrition Blog

Eat Well - Move More - Smile Often
Ingredient Swaps

Ingredient Swaps

One huge benefit of home cooking is that you can make most dishes healthier with some simple ingredient substitutions.  And no, you won’t be...

Healthy Eating with Kids

Healthy Eating with Kids

It’s back to school time!  Back to routine, back to fuller schedules, and back to healthier eating… if it was lost over this quarantine summer. ...

Lose 10 Pounds TODAY!

Lose 10 Pounds TODAY!

Did that caption get you?!  How many times have you seen a similar post or story from a friend or “influencer” claiming amazing results in a short...

3 Reasons to Stop “Cheat Days” Now

3 Reasons to Stop “Cheat Days” Now

As a dietitian, I’ve never been a fan of “cheat days” or “cheat meals”.  Why?  Because just the word “cheat” comes with negative vibes that you are...

Quality Over Quantity

Quality Over Quantity

You may have heard the term “macros” thrown around when referencing a style of eating.  When “counting your macros”… people are just watching the...

What’s For Dessert?

What’s For Dessert?

Got a sweet tooth?  Desserts & your other favorite indulgences are ESSENTIAL to include in your healthy eating plan.  The more you restrict, the...

What’s For Snack?

What’s For Snack?

Snacking is ESSENTIAL.  When you go too long without eating, you get HANGRY… which leads to snacking hard later in the day & overeating at your next...

What’s For Dinner?

What’s For Dinner?

Dinner is the most desired meal of the day, yet most dreaded because of the prepping, planning & time-consuming cooking.  However, it doesn’t have...

What’s For Lunch?

What’s For Lunch?

Breakfast is over, and now you get to look forward to LUNCH!  The midday meal can be HECTIC, especially if not planned out.  Just like breakfast,...

What’s For Breakfast?

What’s For Breakfast?

Sooner than later, we will slowly exit this quarantine & get back to some sort of routine.  That being said… how have your eating habits been?  Good...

Cook Once, Eat Healthy All Week

Cook Once, Eat Healthy All Week

Does the thought of meal prepping make you want to scream?  Good news – it is not rocket science, and there are easy steps you can take to set...

Quarantine Eats

Quarantine Eats

Is the quarantine getting you down?  Not only is it affecting your work, school, family, kids, fitness, and really ANY EVENT planned, it also is...

Strengthen Your Immunity with Food

Strengthen Your Immunity with Food

With the craziness & uncertainty in the world today, there is no better time to eat better for your immune health.  Now, healthy eating is always a...

Eat Right, Bite by Bite

Eat Right, Bite by Bite

It’s National Nutrition Month again… a great time to discover your path to a healthier eating style.  This year’s theme is Eat Right, Bite by Bite. ...

Post-Valentine Treats

Post-Valentine Treats

Valentine’s Day has come and gone, but the chocolate is still here.  Need some inspiration on how to use up the chocolate leftovers with a healthy...

For the LOVE of Food

For the LOVE of Food

I love food.  I love to eat.  I love to host parties and cook.  And most importantly, did I say that I LOVE TO EAT?!  Growing up, I’ve always had...

Ready, Set, Meal Prep!

Ready, Set, Meal Prep!

Meal prepping is not just a fad.  It is one of the most essential solutions for healthy eating.  Plan now… no worries later.  If you make it a...

Best Diet for the New Year

Best Diet for the New Year

When people want “weight loss” or even just to become “healthier”, the majority of people look for some product, diet, shake, pill, etc. as their...

3 Easy Ways to Eat Healthier in 2020

3 Easy Ways to Eat Healthier in 2020

How many times have you heard “New Year, New Me” already this month?  January 1st always comes with TONS of resolutions… it is a great time of year...

4 Go-To Snacks for Holiday Shopping

4 Go-To Snacks for Holiday Shopping

While most of your holiday shopping will likely be completed behind your computer, tablet or phone this year, at some point, you will likely hit the...

Thanksgiving Swaps

Thanksgiving Swaps

It’s the time of year where you’ll be overloaded with holiday parties, family gatherings, and FOOD.  Now, indulging here and there is 100% okay and...

Are Carbs Bad?

Are Carbs Bad?

There is SO MUCH nutrition misinformation out there!  It has never been easy to sort through the fact and the fiction about food.  What makes it...

Is Your Food All “Natural”?

Is Your Food All “Natural”?

Do you read the nutrition facts label?  The ingredients label?  Or do you just read the front of the package?  Unfortunately there are a lot of...

Hack the Menu

Hack the Menu

When you are trying to eat more healthfully, it is best to make meals at home because you have the most control over what goes into your foods. ...

Coconut Oil – Yay or Nay?

Coconut Oil – Yay or Nay?

Everyone knows someone who is all about coconut oil.  It is such an “in” and popular oil right now because of all the individuals embarking on Keto...

Winner, Winner, Chicken Dinner

Winner, Winner, Chicken Dinner

There are so many “food” holidays that make me laugh… like National Pigs in a Blanket Day (…what up, April 24th)!  But, when I saw that September...

Back to Routine – Snack Ideas!

Back to Routine – Snack Ideas!

After the long (… but truly short) summer, it’s time to get back into routine!  But before that first day of school (or work), make sure to stock...

Understanding Dates on Food Labels

Understanding Dates on Food Labels

You already know the importance of using the ingredients list and nutrition facts label to help you decide which foods to incorporate into a healthy...

Eat for Productivity!

Eat for Productivity!

You’ve heard the saying “you are what you eat” – and this is soo soo true!  When you fuel your body with healthy & nutritious foods, you will have...

Exercise Fuel

Exercise Fuel

Make the most of your workouts by ensuring you are eating and drinking properly before, during and after exercising. Eating correctly for exercise...

Eat Your Veggies Day!

Eat Your Veggies Day!

Today is National Eat Your Veggies Day!    Here are some trendy ways to get more vegetables into your daily meals and snacks!  There are a lot of...

Healthy Fried Food

Healthy Fried Food

Back in March, my husband got me an AIR FRYER for my birthday.  And since we had our twin baby girls the day after, I wasn’t able to experiment with...

Lettuce Inspiration

Lettuce Inspiration

The perfect complement to a backyard BBQ?  Whether you are the guest or host, a fresh SALAD is a great side item to delicious grilled meats and...

Bone Health

Bone Health

We’ve all heard, “Drink your milk to build strong bones” – but what else can we do to improve bone health?  Your bone mass is developed early on &...

Seasonal Eating

Seasonal Eating

With warmer temperatures around the corner, it’s a great time to “spring clean” your diet.  Think lighter, healthier eats focusing on IN-SEASON...

To Juice or Not to Juice?

To Juice or Not to Juice?

Do you reap all the benefits of fruits and vegetables when you juice?  Nope!   Yes, juice will contain concentrated amounts of vitamins, minerals,...

Meal Prepped Lunches

Meal Prepped Lunches

Making time to meal prep ensures you’ll have healthy lunches for the week.  But let’s be honest, it can be time-consuming!! My husband and I have...

Eat Right, Live Right, Feel Right

Eat Right, Live Right, Feel Right

The more you choose healthy foods, the better you’ll live & feel.  Seems simple right?  Or is it easier said than done? MyPlate is a guide to help...

Why Diets Aren’t the Answer?

Why Diets Aren’t the Answer?

I dislike the word DIET.  Almost as much as hearing people talking about “doing this diet” or “taking this pill, supplement, powder, shake, etc.”…...

Eat Your Breakfast!

Eat Your Breakfast!

Breakfast… “breaking” the “fast” is your most important meal of the day!  Why? Breakfast kick-starts your metabolism. Food is your body’s fuel, and...

Slow Cooker Love

Slow Cooker Love

Who doesn’t love creating delicious meals with minimal prep & total hands-off cooking?  And, there is no better smell than coming home from a day at...

Time to Detox?

Time to Detox?

As the New Year begins, it seems everyone is talking about going on a “cleanse” or doing a “detox” to get back on track from the over-eating &...

Christmas Cookie Extravaganza

Christmas Cookie Extravaganza

This past weekend, we hosted our 2nd annual Christmas Cookie Extravaganza with family.  As expected, it was amazing and delicious, and we were able...

Busy, Busy, Busy

Busy, Busy, Busy

One of the biggest barriers I hear from clients is that they are TOO BUSY to worry about healthy eating, exercising, and overall wellness.  But,...

Healthy Holiday Eating

Healthy Holiday Eating

The holiday season is here!  Endless amounts of food… plenty of unhealthy options… but no need to stress!!  It isn’t recommended to have the “oh...

Attacking the Grocery Aisles!

Attacking the Grocery Aisles!

In order to eat nutritious food, you must SHOP & BUY that nutritious food.  Healthy grocery shopping is essential for healthy meal planning, making...

Boost Your Metabolism

Boost Your Metabolism

Sorry, there is no miracle solution!  But good news, there are some lifestyle changes you CAN control to ensure your metabolism is running optimally...

Nutrition for Breast Cancer Prevention

Nutrition for Breast Cancer Prevention

All women are at risk for developing breast cancer (and men too).  While some risk factors can’t be controlled like genetics, age, and gender,...

Help Your Kids Be Healthier!

Help Your Kids Be Healthier!

Obesity at a young age can lead to chronic health issues like heart disease, diabetes, certain cancers, and even social and emotional concerns down...

Celebrate Whole Grains

Celebrate Whole Grains

Are you eating enough whole grains?  Do you know what classifies a grain as “whole”? How can you tell what’s a whole grain and what isn’t? The Whole...

Clean Eating 101

Clean Eating 101

You've probably heard of clean eating, but you may not know what it is exactly or how to go about cleaning up your nutrition plan. While lots of...

BBQ Safety

BBQ Safety

Since it is National Grilling Month, it is the perfect time to review food safety tips to keep in mind when you are hosting an outdoor BBQ.  From...

Sweet Talk:  Sugar 101

Sweet Talk: Sugar 101

Natural versus added sugar… artificial sweeteners… sugar alcohols… what does it all mean?  And how do these substances affect your health?  Let’s...

Man Up Your Nutrition

Man Up Your Nutrition

Photo Credit:  Oliver Sjöström at https://ollivves.com/ Making healthy eating a priority is important for both men and women.  While most...

Eat Your Fruit & Veggies

Eat Your Fruit & Veggies

Fruits and vegetables are some of the best foods you can put into your body.  They are loaded with vitamins and minerals to keep you healthy, packed...

Is Gluten-Free for Me?

Is Gluten-Free for Me?

There are a lot of people that choose to eat a gluten-free diet… but for people with Celiac disease, it is ESSENTIAL.  May is Celiac Awareness...

Fueling On the Go

Fueling On the Go

Do you travel for work? Commute long hours by car or train? Double as a taxi driver for your children’s summer sports and camps?  Eating a balanced...

Better Sleep Month

Better Sleep Month

FACT… if you catch the right amount of ZZZs each night, you will achieve better health! Do you feel like you are exercising, eating healthy, and...

5 Reasons You Should Work with an RDN

5 Reasons You Should Work with an RDN

Question:  What is an RDN? Answer:  A Registered Dietitian Nutritionist … AKA a Food & Nutrition Expert … AKA your GO-TO for all food and nutrition...

Soy Savvy

Soy Savvy

There is a lot of confusion about soy products.  You may have read about soy causing cancers, increasing estrogens, feminizing male...

Stressed Out

Stressed Out

Stress is unavoidable! From work deadlines and projects, family drama, social events, and the day to day grind, there will always be times of...

Caffeine Awareness

Caffeine Awareness

A common debate:  Is caffeine bad for you?  Is it good for you?  Or does it depend? The 2015 Dietary Guidelines for Americans (DGAs), which are...

Canned Foods – Yay or Nay?

Canned Foods – Yay or Nay?

While fresh food is delicious – especially those in-season fruits and vegetables – canned goods are tasty options for the diet too.  Better yet,...

Heart Health Month – Eat Your Fats!

Heart Health Month – Eat Your Fats!

February brings Groundhog Day (Phil saw his shadow…looks like another 6 weeks of winter), Valentine’s Day, and the celebration of Heart Health...

"Eat food. Not too much. Mostly plants." -Michael Pollan

Eat good. Feel good.

Skip the diet. Just eat healthy.

Eat your way to better health.

Contact Me!

My Mission:  Providing people with the tools and guidance to make nutritious food choices and supporting them as they build a healthier, more active, and fulfilling lifestyle.

©Copyright 2018 Nicole Olen. All Rights Reserved.