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Monday 8am - 5pm Tuesday 8am - 5pm Wednesday 8am - 5pm Thursday 8am - 5pm Friday 8am - 5pm Saturday 8am - 5pm

Christie RD, 5415 W Friendly Avenue Suite F, Greensboro, NC (2026)

02/06/2026

Just because we are out of Dry January doesn't mean we still can't enjoy a mocktail.

Are there benefits to mocktails? You bet!

This Pear & Sage Sparkler with Allspice isn’t just a pretty drink; it’s made with ingredients that actually support how you want to feel.

🍐 Pear juice helps with natural hydration and adds gentle sweetness.

🍋 Lemon brings a bright, zesty flavor and supports digestion thanks to its natural acidity.

🌿 Sage? It’s been used for centuries to support focus and digestive health.

This drink feels refreshing and intentional - no alcohol, no pressure, just simple ingredients that work with your body and nutrition goals.

Ingredients
3/4 cup pear juice, (chilled)
1 tbs lemon juice
2 leaf sage leaves, (plus more for garnish)
1 pinch ground allspice
1/2 prosecco (equivalent to 1/2 cup)
1 oz ice

Directions
Make
1. In a small saucepan, combine the pear nectar/purée, lemon juice, sage leaves, and a small pinch of ground allspice. Warming gently over low heat for 3–4 minutes - do not boil.

2. Remove from heat and let steep for 5 minutes. Remove the sage. Chill the mixture.

3. Fill two glasses with ice.

4. Divide the infused pear mixture evenly between glasses (about 1/2 cup each).

5. Top with 1/4 cup non-alcoholic Prosecco or sparkling water. Stir gently.

6. Add a thin slice of pear and a fresh sage sprig to each glass.

Optional: Add a lemon peel for extra aromatic lift.

02/05/2026

When it comes to protein, not all yogurts are created equal.

Let's take a look at the different types of yogurt to get an idea of how much protein they contain.

🥄 GREEK YOGURT
The undisputed leader in terms of protein content is plain Greek yogurt. This thick, creamy yogurt contains around 18 grams of protein per cup, making it an excellent choice for anyone looking to up their daily protein intake. Plain Greek yogurt also has fewer carbs than other types of yogurt, making it perfect for those following lower-carb diets.

REGULAR YOGURT
🥄 Regular yogurt typically has around 8 to 10 grams of protein per cup, depending on the type you purchase.

🥄 Low-fat and non-fat yogurts contain between 7 and 10 grams of protein per cup. While this isn't as high as plain Greek yogurt, it's still an impressive amount for such a small serving size.

🥄 Whole milk yogurts have about 8 grams of protein per cup, so they aren't quite as high in protein as their non-fat cousins but are still an excellent source nonetheless.

🥄 PLANT-BASED YOGURT

If dairy isn't your thing or if you're vegan or lactose intolerant, plant-based yogurts are another tasty option with plenty of nutritional benefits! Soy-based yogurts tend to have about 5 grams of protein per serving (which is slightly less than regular dairy yogurts), while almond and coconut yogurts usually contain around 2 grams per serving. As always, be sure to read nutrition labels before purchasing any product so that you know what you're getting!

02/04/2026

World Cancer Day 🤍

Cancer is something I don’t just work around — it’s something I’ve lived through.

Having had cancer myself, I know firsthand how overwhelming it can feel. The appointments, the treatments, the side effects, the uncertainty… and yes, the questions about food. What helps? What hurts? What’s realistic when you’re exhausted, nauseous, or just trying to get through the day?

Nutrition during and after cancer isn’t about perfection. It’s about support. It’s about nourishment that meets you where you are — physically, emotionally, and mentally.

If you are currently going through cancer treatment, recovering, or living in survivorship and need nutritional guidance, please know this: you don’t have to do it alone. I am able, willing, and honored to support you with compassionate, realistic nutrition care shaped by both professional knowledge and personal experience.

Today, we honor strength, resilience, and every individual touched by cancer — patients, survivors, caregivers, and loved ones. 🤍

If this resonates with you or someone you love, my door is open.

To schedule an appt with me, contact our office at https://christierd.com/contact/ or Call (336) 790-6778

02/03/2026

When your favorite dip turns into a protein-packed dinner… 👏

This creamy spinach & artichoke chicken bake is loaded with lean protein, fiber-rich veggies, and bold flavor - all in one dish. 🧄💚

Artichokes bring gut-friendly fiber, spinach adds iron and folate, and garlic + lemon support immunity and digestion.🍋

Everything mixes in one bowl and bakes in under 30 minutes. No extra pans, no fuss. 🧑‍🍳

🛟 Save this for your next busy night, and tag a friend who needs easy dinner inspo!

Ingredients
6 boneless skinless chicken breasts, cut into thick strips
1 red pepper, chopped
2 cups baby spinach, roughly chopped
1/2 medium yellow onion, finely chopped
4 garlic cloves, minced
1 lemon, zested and juiced
1/2 cup grated parmesan cheese
1/2 cup mayonnaise
1 teaspoon dried oregano
1 teaspoon dried thyme
28 ounces artichoke hearts (2 - 14 oz. cans) , drained and quartered
1/2 cup parsley, chopped

Directions
Prep
1. Preheat oven to 400° F and lightly grease a 9x13-inch baking dish or sheet pan.

2. Season chicken with salt and pepper, if desired.

3. Prepare vegetables and lemon according to instructions.

Make
1. In a large bowl, whisk together garlic, mayonnaise, cheese, oregano, thyme, lemon zest and juice, salt, and pepper.

2. Stir in the chopped spinach, artichoke hearts, red bell pepper, and onion until fully coated.

3. Spread the seasoned chicken strips in the prepared baking dish and spoon the creamy vegetable mixture evenly over the chicken, making sure it's well coated.

4. Bake uncovered for 25–30 minutes, or until the chicken is cooked through (internal temp 165°F) and the top is golden and bubbling.

5. Top with parsley and serve warm.

Comment “artichokes” if you're making this one 💬 and tag a friend who needs to try it!

02/02/2026

This Monday let's think about self-care. What can you do this week to care for YOURSELF?
For example:
1) Move your body
2) Get enough sleep
3) Meditate
4) Journal
5) Get a massage
6) Get a manicure or pedicure
7) Take a bubble bath
8) Listen to a book or podcast
9) Light some candles
10) Put on a diffuser, sound machine or music.

Which will you pick?

02/01/2026

Who is doing this challenge? It starts today!!
If you break it down, it's about 35 pushups/day for the month of February.
To join the challenge, go to their FB group - https://www.facebook.com/donate/team_fundraiser/?team_fundraiser_id=4244742835781759 - and "get started"

disease

01/30/2026

Just contact us at https://christierd.com/contact/ and tell us which class you'd like to make up and we will schedule you with one of our knowledgeable dietitians.

Just like our classes, our make-up classes are covered at 100% by most insurance companies.

01/29/2026

Looking for a hearty, healthy dinner that actually satisfies? 🍲💚

Let me show you how to make a cozy Shredded Chicken Vegetable Stew, perfect for your body and your soul.

It's packed with ingredients your body wants and your cravings will love.

👉🏻 Here’s what’s inside:

🍗 Chicken: A lean protein that helps support strength, muscle repair, and feeling full

🥕 Carrots: A great source of vitamin A to support eye health and skin, with a hint of natural sweetness

🌿 Spinach: Rich in iron and folate to help with energy and red blood cell health

🫘 Cannellini Beans: Filled with fiber and plant-based protein to support digestion and heart health

This isn't just cozy food, it's the kind of meal you feel good about eating!

📽 Watch the last slide for a step-by-step video tutorial!

🧑🏻‍🍳 Try it this week and tag us with your bowl!

01/28/2026

You might be eating all the right foods, but are missing out on the benefits.

The truth is you are what you eat.. and absorb!

Absorption is important to consider because it’s possible to eat a variety of highly nutrient-dense foods but not get the full benefit from their nutrients.

Read on but first save this post for later.

🍊 Vitamin C:
To maximize the Vitamin C levels in your fruits and vegetables, try to eat them as fresh and raw as possible. If you enjoy them cooked, do so minimally by lightly steaming or microwaving them.

🥩 Iron: Iron absorption from plants can be enhanced when consumed with Vitamin C-rich foods and away from tannin-containing drinks like tea and coffee. This means enjoying your beans, lentils, spinach, or tofu with a Vitamin C-rich food in the same meal.

🥬 Vitamins A, D, E, and K: These four fat-soluble vitamins can be fairly bioavailable on their own, but you can enhance absorption even more: get enough healthy fat. This means cooking your vegetables with a bit of healthy oil or fat to help you absorb more of these essential fat-soluble vitamins.

🍅 Lycopene: Lycopene is similar to beta-carotene, but it is not considered an essential nutrient. Cooking lycopene-rich foods and/or enjoying them with a little bit of healthy fat can improve lycopene absorption.

🥛Calcium: The amount of calcium absorbed and utilized by the body from foods is increased with adequate Vitamin D levels.

Want to ensure you’re maximizing absorption of all the essential nutrients?

Schedule an appointment with one of our knowledgeable dietitians - https://christierd.com/contact/

01/27/2026

When you have been cooped up in the house too long and you need fresh air, sunshine and movement, you bundle up and move.

01/27/2026

Are you using a GLP-1 medication or are you just curious about them? In this class, we will explain what types are available, how they work, and how you can best benefit from their use. We will also explore nutrition and lifestyle protocols to minimize side effects and maximize the outcomes of GLP-1 therapy. Nutrition tools will be included such as recipe packs and grocery lists to help you build a GLP-1 friendly kitchen to support you on your journey.

To register, go here - https://christierd.intakeq.com/booking?locationId=24

01/26/2026

If you’re suffering from a chronic health problem, certain foods could be the cause. When you consume foods and chemicals to which you are sensitive, an inflammatory response is triggered. Identifying your food sensitivities and building your meal plans around the foods that you’re not sensitive to may improve inflammation-based health issues within a matter of weeks.

To find out more about our program, contact us at https://christierd.com/contact/

Christie RD

02/06/2026

02/05/2026

02/04/2026

02/03/2026

02/02/2026

02/01/2026

01/30/2026

01/29/2026

01/28/2026

01/27/2026

01/27/2026

01/26/2026

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Monday	8am - 5pm
Tuesday	8am - 5pm
Wednesday	8am - 5pm
Thursday	8am - 5pm
Friday	8am - 5pm
Saturday	8am - 5pm