August already? How is this possible? My little nugget is 10 months old and we are still in quarantine. My July accountability group is ending Aug 10, I can’t believe we are 3 weeks into it. I have been enjoying the group so much and …
Wait how is it July already? I have to say this working from home has spoiled me with the time with my family. My clients have gone back to their sites so I will be seeing some people soon! I am excited to see them in person. It will be strange with masks, but there is nothing like in-person sessions.
My July group coaching course is live and available to purchase (click here)! Make sure you sign up soon as I am only taking a limited amount of people. I am only taking 20 people, so I can get to know each of you better. Connection is so important to me, I don’t want anyone feeling like just a number. It is going to be so good and one you don’t want to miss. Also, it is at a discounted rate since it is my first one I am hosting.
If you are joining, start brainstorming some questions you would like to ask me. If I don’t have the answer right away, I will make sure to research for you.
I currently have a 6 year old client whom we are trying to get her to eat more. We got talking about Greek yogurt, which she consumes sometimes in a smoothie or on its own. She started getting uninterested in yogurt, so I suggested making summer frozen treats like Greek yogurt bark or Greek yogurt graham cracker sandwiches. I then went and made them for myself. It was a refreshing and lite snack.
These blueberry sandwiches are perfect for July 4th as well. Maybe make some raspberry or strawberry ones for red, blueberry for blue, and white peach for white!
Blueberry Frozen Yogurt Sandwiches
Refreshing on a hot summer day. Switch the fruit for what is in season.
1 cup plain Greek yogurt
1 cup fresh blueberries
1/4 tsp vanilla extract
1/4 tsp cinnamon
1 tsp honey
20 Graham cracker squares
- Blend all ingredients together.
- Place 1-2 tbsp of yogurt mixture onto a graham square and place the other square on top, gently push down (but not too much).
- If you have extra yogurt, make bark: spread yogurt on parchment paper and top with cacao nibs or dark chocolate.
- Freeze for at least 1 hour before serving.
- For bark, cut in pieces and enjoy frozen.
Hi everyone! If you are reading this blog post, you may have realized that my blog got a face lift. I have been working on my new LLC: Bitt Nutrition. Figuring out being a business owner, working on a new platform, creating food to post, working my current job, and taking care of a 8 month old has been a bit crazy during this quarantine. This has all been a dream for me and I am thrilled that my dream is coming true! I keep focusing on what the future may hold.
I have changed platforms, which has been a challenge for someone like me (I am not the best with technology). But, I am excited for what the future of my blog will be! I just ask you be patient as I have many blog posts to edit, new pages to create, and still figuring out how to work with this new platform. I will have a new recipe posted by this week.
Another change, soon to come, I will be taking my own clients virtually (for the time being). I am still working my full time job and not taking any clients away from that. I love what I do, the clients I see, and the company I work for. There have been people that aren’t associated with my company that are asking for nutrition counseling and I want to be able to see them as well.
As a registered dietitian, integrative health coach, and personal trainer I look at the body as a whole to give you the best quality of life! If you want your quality of life to improve, stay tuned as you will be able to purchase sessions with me!
Sliding into Memorial Day Weekend with these grass-fed burger sliders. This Memorial Day is going to be different with social distancing. Parties this year will be much smaller, which is sad but can be a good thing. This can be a time that you try …
Added sugar is now on most nutrition labels, which makes our jobs as dietitians much easier. It is confusing for people to understand natural vs added sugar with the old labels.
Some names for added sugar:
Brown, agave, cane, caramel, carob, coconut, corn syrup, date, confectioners, dextrose, fructose, fruit juice, glucose, honey, maple syrup, maltodextrin, maltose, molasses, raw, rice, saccharose, sorghum syrup, sucrose, syrup, turbinado
Americans are eating about 3x more added sugar than recommended. Too much added sugar leads to obesity, diabetes, liver damage, and heart disease. Added sugar is in many items we don’t think of like: pasta sauce, bread, yogurt, cereals, granola bars, juices, flavored milks, etc. So how much added sugar is recommended, you ask? Great question!
Daily Added Sugar limits (per AHA)
Women: 6 tsp (25g)
Men: 9 tsp (38g)
Children: 3-6 tsp (12-25g)
Daily Added Sugar Limits (per dietary guidelines)
<10% of total calories
1 sugar pack (1 tsp) = 4g sugars
(This can help you visualize how much your recommended amount is. )
So let’s think about in terms of food items:
- 1 can of cola= 39g added sugar (=9.75 packs of sugar)
- 1/2 cup chocolate ice cream= 16g (=4 packs of sugar)
- Medium caramel macchiato= 33g (= 8.25 packs of sugar)
- Fruit at the bottom Greek yogurt= 9 grams added sugar (=2.25 packs of sugar)
- 1/2 cup jarred tomato sauce= 4g added sugar (=1 pack of sugar)
- 1 cup raisin bran= 9g added sugar (=2.25 packs of sugar)
- 1 small granola bar= 7g added sugar (=1.75 packs of sugar)
So why am I talking about sugar?? I am now going to share some vulnerable info that may help someone else out. Let me know if you have questions!
I had an appointment with my naturopathic doctor, Dr. Jen Phillips. The one who helped me figure out what was preventing me from having kids before. Lately, I have been having scalp psoriasis. My dermatologist never took a biopsy of my “psoriasis”, just diagnosed me with it. Postpartum it has been awful with it, along with hair loss (which is common postpartum).
Crazy enough this past week I started getting oral thrush, which is basically a yeast infection in my mouth— I know gross, just being real here. Babies are known to get it, glad that Bryce doesn’t have it. I was put on clotrimazole, thankfully helping within 2 days.
Dr. Jen eased my mind when she mentioned my scalp “psoriasis” may not actually be psoriasis and may be a fungal infection on the scalp. Why did this ease my mind since it sounds gross? Well because I would rather have a fungal infection vs an autoimmune disorder. And since I had both, likely that is what is going on. I stopped taking my probiotic a few months ago, so that may be one reason. I started to eat more plain Greek yogurt to get probiotics, which don’t provide as much as the supplement I was taking.
Another culprit is sugar! I don’t eat much added sugar other than a small vegan Alaura ice cream treat 1 times per week, dark chocolate (no more than 2 pieces a day), and a drizzle of honey or maple syrup in my plain Greek yogurt or oatmeal. These baked pears use honey put have less sugar than your typical dessert. Adding the plain Greek yogurt with the baked pears is the perfect combo of tangy and sweet but still feeling satisfied. You can control how much honey you add. If it is going to be a snack, maybe you chop the pear, add to plain yogurt, and drizzle a little honey for a lower sugar option.
2 1/2 tbsp honey
1 tsp cinnamon
1 tsp vanilla
1/4 cup walnuts, lightly crushed
Additions: plain Greek yogurt, extra honey
- Preheat oven to 350 °F.
- Halve pears and spoon the seeds out, creating a hole in the pear, slice a piece off the round part to keep it flat while baking.
- In a small bowl, mix 2 tbsp honey, 1/2 tsp cinnamon, and 1/2 tsp vanilla. Drizzle over the pears.
- Bake for 15-20 minutes.
- While baking, mix 1/4 cup walnuts, 1/2 tbsp honey, 1/2 tsp cinnamon, and 1/2 tsp vanilla.
- Add walnuts to baked pears, keep a little to top the end result for the end.
- Bake for 10 minutes. Let cool a little.
- Place baked pear with walnuts on top of yogurt, sprinkle extra walnuts, and drizzle of honey.