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

Christie RD

Nutrition counseling

03/09/2026

Week 2: Find Advice Backed by Science 🔬🥗

Not all nutrition advice is created equal—and your health deserves more than trends and opinions.

✔️ Look for accurate, evidence-based sources
Social media tips can be tempting, but science-backed information is what truly supports your health.

👩‍⚕️ Work with an RDN who understands you
A Registered Dietitian Nutritionist is trained to translate science into real-life strategies—tailored to your body, lifestyle, and goals.

🎯 Get personalized guidance
Your nutrition plan should fit your unique needs, not a one-size-fits-all approach.

This week, focus on trusted guidance, not guesswork.
Because informed choices lead to lasting results.

We're here to help - https://christierd.com/contact/

03/08/2026

Women run, woman owned.

03/06/2026

Do you have a favorite protein bar?

Power Up With
200-300 calories
≥ 8 g protein
≥ 3 g fiber

Keep an Eye Out For
< 13 g sugar
< 3 g saturated fat
Sugar alcohols

Options
KIND Protein
Bars
Rx Bars
Primal Kitchen
Think Thin
Protein
Mighty
Organic
EPIC Bars

Look for ingredients you recognize:
Fruits, nuts, seeds, whey protein, pea protein

03/05/2026

🥣 Want a simple, filling dinner that tastes like you spent all day cooking?

This Slow Cooker Kale, Sausage & Bean Stew delivers rich, savory flavor with minimal effort; just set it, forget it, and come back to something deeply satisfying.

💚 Kale adds fiber, iron, and key nutrients for everyday energy.

🍗 Chicken sausage brings lean protein and a rich, savory bite.

🫘 Cannellini beans add creaminess and help you feel satisfied.

🥄 Great for meal prep or an easy weeknight dinner.

✅ Pro Tip: This stew gets even better the next day.

📽 Save this post and tag someone who needs a no-fuss dinner idea.

Ingredients
24 oz chicken sausage, sliced
3 garlic cloves, minced
4 cup kale, spines removed and chopped
2 tsp olive oil
24 oz diced tomatoes, canned, not drained
3 cup cannellini beans, canned, drained and rinsed
1 tsp basil dried
1 tsp oregano
3 cup chicken stock, low-sodium
2 bay leaves

Directions
Prep
1. Slice chicken sausage on the diagonal.

2. Mince garlic cloves.

3. Remove kale spines and chop leaves.

4. Rinse and drain beans.

Make
1. Preheat a skillet and add sausage slices, frying until browned on all sides.

2. Add sausage, beans, tomatoes with juice, garlic, herbs, broth, and bay leaves to your slow cooker. Stir to combine.

3. Cover and set the slow cooker for 3 hours on high or 5 hours on low.

4. Add chopped kale and stir to combine. Let the stew sit covered until the kale wilts.

5. Top with parmesan, nutritional yeast, or shredded vegan cheese if desired.

03/04/2026

Sometimes life happens and you don’t have time for a nourishing breakfast at home. What should you do? Well, I can tell you what I did. I made a run to Starbucks for an Emperor’s Cloud green tea and egg white bites. Perfect fuel for the body and brain!

03/03/2026

Virtual class - Nutrition in Menopause
March 20, 2026 @ 11:00 am

Perimenopause and menopause present with many mental, emotional, and physical changes. In this class, we will focus on nutrition and lifestyle strategies to support optimal health. Participants will learn how to eat, sleep, and exercise to promote heart, brain, breast, and bone health while minimizing menopausal symptoms. This class is vital for women in their 30’s and beyond who want to age healthfully.

Register here - https://christierd.intakeq.com/booking?locationId=24

03/02/2026

Week 1: Power Your Day with Nutrition 💪🥗

There’s no “perfect” way to eat—but there is a supportive one.
This week is all about fueling your body with balance, variety, and flexibility.

✨ Choose healthful foods from all food groups
Your body needs carbohydrates, protein, fats, fruits, vegetables, and dairy (or alternatives) to function at its best.

🌈 Alternate your food choices
Eating a variety of foods helps you get a wider range of nutrients—and keeps meals enjoyable.

🚫 Skip fad diets & unnecessary restrictions
If a plan cuts out entire food groups or promises quick fixes, it’s probably not built for long-term success.

Sustainable nutrition isn’t about rules—it’s about nourishment that fits your life.

👉 This week, focus on adding nourishing foods, not taking them away.

02/27/2026

English Muffin Breakfast Sandwich
Takes 20 minutes!
17 grams of protein and 10 grams of fiber per sandwich!

Servings 6

Ingredients
6 eggs, scrambled
6 english muffins, whole-grain
1 tomato, sliced
6 ham slices or Canadian bacon
1 avocado, sliced

Directions
Prep
1. Prepared your eggs, scrambled or fried.

2. Toast your English muffins

Make
1. Divide the tomatoes, eggs, and ham between the two English muffins

2. Wrap each sandwich individually with press and seal wrap. Store in the fridge or freezer. Enjoy!

02/26/2026

We offer makeup class.

To schedule a makeup class, contact us at https://christierd.com/contact/, tell us which class you would like to make up and we will get you scheduled with one of our knowledgeable dietitians for a 1:1 session.

Most insurances cover classes and makeup classes at no cost to you.

02/25/2026

Formula for a Happy Desk Lunch 🥗✨

A good desk lunch should actually keep you full, focused, and satisfied—not leave you hunting the snack drawer at 2 pm. Here’s a simple formula that works every time:

🥩 Protein – keeps you full and energized
🥦 Veggies – add volume, fiber, and nutrients
🥑 Healthy fats – for satisfaction and staying power
🌾 Carbs (as needed) – for brain fuel and endurance
💧 Hydration – don’t forget your water!

Think: tuna + chopped veggies + olive oil, rotisserie chicken with salad and dressing, or leftovers that check these boxes.

No fancy recipes. No perfection. Just a balanced lunch that supports your day.

What’s your go-to desk lunch combo? 👇

02/24/2026

🥕 Tired of boring, ho-hum soups? Save this post because I've got you!

My Roasted Carrot Ginger Soup is a client favorite, and here's why. It's simple to make, full of fresh, everyday ingredients, and it's downright delicious!

🥕 Carrots add natural sweetness and are a source of vitamin A.

🫚 Ginger brings a warm spice and has long been used to support digestion.

🌱 Pepitas add crunch along with plant-based iron and zinc.

🛒 Ingredients
✔️ 8 carrots, peeled and chopped
✔️ 2 Tbs fresh ginger
✔️ ½ sweet onion
✔️ 2 Tbs olive oil
✔️ 2 tsp fresh thyme (or 1 tsp dried)
✔️ 6 cups low-sodium vegetable stock
✔️ Salt and pepper to taste
✔️ 2 Tbs raw pepitas

👩‍🍳 Quick Directions
➡️ Roast carrots, onion, and ginger with olive oil until tender
➡️ Add to a pot with stock and thyme
➡️ Simmer and blend until smooth
➡️ Sprinkle with pepitas and serve warm

✅ Tip: Freeze leftovers in single portions for quick meals later.

📽 Save this recipe now and watch the how-to in the next slide, so you can make it anytime.

02/23/2026

This class offers a deep dive into seeds, nuts, and healthy fats. We will explore the immense health properties of these fats as well as learn culinary skills and storage techniques to maximize their benefits. Improve your blood pressure, heart and brain health by properly including healthy fats daily!

To register for this class, https://christierd.intakeq.com/booking?locationId=24

Address

5415 W Friendly Avenue Suite F
Greensboro, NC
27410

Opening Hours

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

Website

http://www.christierd.com/

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