Your Nutrition Expert

02/21/2026

One of my favorite documentaries to recommend to my clients came out in 2024. It's an easy watch and really teaches you about the importance of protecting your gut health. If you're looking for inspiration to start taking care of yourself and eating more whole foods, check it out!

In the new doc, four people undergo an experiment that may be … hard to digest.

02/10/2026

Visit my friend's event in Chicago!

01/23/2026

Let's break up with sugar together! It’s not a "goodbye" to sweetness—it’s just a breakup with the processed stuff. I’m officially choosing whole-food desserts over refined sugars. Instead of the energy crashes and brain fog, I’m fueling my sweet tooth with:

Dates: Nature’s caramel. Perfect for raw "Snickers" bites–just fill with peanut butter.

Ripe Bananas: The ultimate base for creamy nice-cream and moist bread.

Berries & Stone Fruits: For natural tartness and vibrant flavor. By using whole fruits, you get the sweetness bundled with fiber, vitamins, and minerals. It’s about satisfying the craving while actually nourishing your body.

Check out my recipe for Raspberry Banana Nice Cream below. It does taste different from the ultra processed high-calorie options at the grocery store. However, as you start cutting back on these types of treats and transition over to more whole-foods based desserts your taste buds adjust and you look forward to eating them. You can visit my Eat Smart blog for more delicious recipes and free downloads that make eating less sugar a breeze. Who knew healthy could taste this indulgent?🍧

Nice Cream 2 Servings:
2 Bananas (frozen, chopped)
1 cup Frozen Raspberries

Add the bananas and raspberries to a food processor and blend until smooth. The mixture will be thick. Scrape down the sides as needed. You can serve it at this point for a soft-serve consistency or freeze it for 45 minutes for a firmer consistency. Add more fresh raspberries for a yummy topping. One serving is approximately 1 cup and is less than 150 calories!🥰

https://virtualnutritionist.co/blog/eat-smart

01/12/2026

In a world defined by delivery apps and "grab-and-go" convenience, the kitchen has become one of the least visited rooms in the modern home. We live in a fast-paced era where cooking is often framed as a chore to be optimized away. However, reclaiming the skill of preparing whole foods is more than just a culinary hobby—it is a foundational pillar of a transformed life.

Most people want to cook at home more often but don't have time. Often busy adults turn to taking supplements to fill in the gaps but they still aren't feeling great. While supplements have their place for specific deficiencies, they are not a substitute for the complex chemistry of whole foods. The human body didn’t evolve to process high-dose, isolated nutrients. It evolved to recognize nutrient packages. What do I mean by this? Whole foods contain thousands of phytochemicals and antioxidants that help in the absorption and utilization of essential nutrients.

Modern food systems are designed for speed, not vitality. Ultra-processed foods are engineered to be hyper-palatable, but they often lack the fiber, micronutrients, and enzymes our bodies crave. It is easy to avoid the cutting board when a microwave or a drive-thru offers a solution in minutes. But while we save time in the short term, we often pay for it later with decreased energy, poor digestion, and long-term health challenges.

You don’t need to become a Michelin-star chef overnight. Transformation starts with a few skills and getting support for your personal goals and lifestyle. Consider working with a dietitian to get headed in the right direction. If you absolutely HATE meal planning and grocery shopping, check out the article below from Psychology Today about getting things done that you hate to do😅

https://virtualnutritionist.co/

https://www.psychologytoday.com/us/blog/changepower/202104/how-to-get-things-done-that-you-hate-to-do

12/28/2025

We’ve all been there: you grab a "healthy" granola bar or a flavored yogurt on your way out the door, only to find yourself reaching for a second cup of coffee and a pastry by 10:30 AM. If you feel like your energy levels are on a roller coaster, the culprit might be hiding in your breakfast bowl. Making the switch to a no-added-sugar breakfast isn't just a wellness trend; it’s one of the most effective ways to reclaim your metabolic health.

Read all about how to eat a delicious breakfast (not plain oatmeal) using whole-foods based ingredients that fill you up and provide protein without processed powders! Visit my Eat Smart blog and download the new free recipe collection. No-added-sugar breakfasts you'll love:

https://virtualnutritionist.co/blog/eat-smart/no-added-sugar-breakfasts

12/24/2025

Feel like healthy eating is a game you can't win? You're not alone! Dietitians can help bridge the gap between knowing the nutrition facts and actually loving your meals. They can be your biggest cheerleader when the "real world" happens. Get help with eating delicious food you love AND feel good while doing it.

https://virtualnutritionist.co/

12/17/2025

Recipe of the day: Baked Salmon Sushi Cups🥰

Trying to stay healthy during the flu season can be a challenge. What you eat can help! This recipe has a good balance of protein, healthy fats, and carbohydrates to support sustained energy levels and muscle maintenance. Plus, it's packed with essential vitamins and minerals like vitamin D and selenium to keep your immune system in top shape.

Download for free:
https://drive.google.com/file/d/1Z2TyK2F-Pr0SCY_6rgR8gmZrSqJ2z8h4/view?usp=sharing

Get more free downloads:
https://virtualnutritionist.co/blog/eat-smart

12/16/2025

Looking for a healthier fudge bar that still hits the mark for a tasty holiday treat? Try this recipe that combines dark chocolate with avocado and almond butter to ramp up the fiber but still keep the soft, creamy texture. It's a hefty square (no scrimping on portions) for less than 250 calories. More filling and less calorie dense than that slice of pie you've been eyeing🙂

Recipe:
4 ozs Dark Chocolate (chopped, at least 70% cacao)
1/2 Avocado (ripe)
1/3 cup Maple Syrup
1/3 cup Almond Butter
1/2 tsp Vanilla Extract
1 1/2 tbsps Cocoa Powder
1/2 tsp Sea Salt
2 tbsps Water (cold)
1/4 cup Peanuts or Walnuts (chopped)

Directions:
Place the chocolate in a bowl and melt in the microwave in 30-second intervals or over a double boiler. Set aside to cool. Line a loaf pan with parchment paper, leaving an overhang on both sides. Place the avocado, maple syrup, and almond butter in a food processor. Process until completely smooth, about one minute. Add the vanilla, cocoa powder, salt, and water and pulse until incorporated. Add the melted chocolate and pulse again to combine.

Transfer the fudge to the prepared pan, smoothing the top with a spatula. Top with nuts. Place in the freezer to set for at least eight hours. Remove the fudge and slice into 8 squares. Keep them stored in the fridge or freezer for best results.

One square contains approximately 230 calories, 20g of carbs (with 4g of fiber), 16g of fat, and 4g of protein. The dark chocolate, avocado, and almond butter in this recipe are rich in monounsaturated fats, which are known to be heart-healthy. The avocado and walnuts provide a good amount of dietary fiber which helps to fill you up!

Get more free recipes on my Eat Smart blog:
https://virtualnutritionist.co/blog/eat-smart

12/12/2025

Do you have a balanced diet? This is something you should be thinking about! The key to getting all your essential micronutrients (vitamins and minerals) is to focus on nutrient-dense foods and variety across all food groups. If your diet is deficient in these essential nutrients over time, your metabolism, gut health, sleep, and mental health could suffer.

No single recipe will provide every single micronutrient in the perfect amount, but certain types of recipes are great at packing in a wide range. Recipes that combine lean protein, whole grains, and a high volume of colorful vegetables are micronutrient powerhouses. Check out my Eat Smart blog for lots of free meal ideas that will help you meet your health goals😘

https://virtualnutritionist.co/blog/eat-smart

12/08/2025

Tired of the weeknight scramble? The one where a long day ends with you dialing for takeout instead of reaching for a healthy, home-cooked meal? You’re not alone. The goal of eating out less and consuming more whole-foods based meals is essential for any successful wellness journey and especially important for those seeking weight loss. The secret weapon? Freezer-friendly meals!

Check out my new blog post with a free e-cookbook download to get you started filling your freezer. Yummy recipes and simple tips to start eating more at home (without all the calories) are available through my Eat Smart Blog:

https://virtualnutritionist.co/blog/eat-smart/freezer-friendly-weight-loss-meals

12/05/2025

My healthy holiday eating mini course can be viewed for free online🥰 Get some tips and tricks to prevent those extra pounds that often come from all the partying! View for free here (click link and hit play):

https://tinyurl.com/36sxxp97

11/29/2025

Medications known as GLP-1 receptor agonists (like semaglutide) have revolutionized the landscape of weight management. They can be powerful tools, but their initial side effects and cost can be a hurdle for many. Enter GLP-1 microdosing. Read about the pros and cons on my new Eat Smart blog post:

https://virtualnutritionist.co/blog/eat-smart