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A Dash of Nutrition

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A Dash of Nutrition

Hot Topics in the Field of Dietetics & Nutrition. https://twitter.com/DashNutrition

02/11/2026

Fermented foods are trending, and yes, your gut just RSVP'd.

From kimchi hitting the dietary guidelines to yogurt and kombucha keeping things moving, a little fermentation goes a long way.

Aim for one serving a day and watch the magic happen. Your digestion, mood, and snack game will thank you.

I recently mixed up a lightly fermented salsa at home and it was delish!

Not into sour? Try kombucha with many flavors to choose from for an easy add to your day.

Some other easy to add options include: sauerkraut, miso, tempeh, kefir, and fermented pickles.

Small additions for a big impact.

02/05/2026

Egg salad just got a glow up!

This Egg and Smashed Chickpea Salad is creamy, crunchy, herby, and way more interesting than the deli version you've been settling for. Protein-packed eggs + fiber-filled chickpeas, a little Dijon sass, fresh dill, and that pop of radish crunch? 😘

No mayo overload. No sad desk lunch. Just a satisfying, make-ahead meal that works on toast, in a sandwich, over greens, or straight from the bowl (we won't tell).

Save this one for easy lunches that actually keep you full and happy.

https://www.adashofnutrition.com/recipes/egg-smashed-chickpea-salad

02/04/2026

The all-or-nothing mindset keeps so many people stuck. One off day turns into a week, then a month, and suddenly healthy eating feels impossible again.

The truth is, you don’t need perfection to see results.

You need consistency, flexibility, and a plan for getting back on track.

In this blog, we cover habit-based strategies, how to avoid letting one slip turn into many, and ways to celebrate progress you might be overlooking. If you’re ready for a more realistic approach to nutrition, check out the site to read the full post.

https://www.adashofnutrition.com/blog/breaking-the-all-or-nothing-mindset-around-healthy-eating

01/29/2026

How to Build a Balanced Bento Box

Bento boxes are a fun way to create a balanced snack that is healthy, delicious, and mobile!

With the right combination of ingredients, you can build a balanced bento box that will keep you full until your next meal.

1- Container
You can find traditional Japanese-style bento boxes online or use any airtight container with multiple compartments.

2- Protein
Protein is essential to any balanced snack and keeps you satisfied between meals. Some good options include boiled eggs, grilled chicken strips, cottage cheese, hummus, edamame beans, and roasted chickpeas.

3- Vegetables and Fruit
Go for color here! Carrot sticks, cucumber slices, cherry tomatoes, and berries are all convenient. Eating various colorful vegetables and fruits ensures you consume plenty of health-promoting antioxidants.

4- Carbs
Carbohydrates are a great source of quick energy. Select complex carbs like whole-grain crackers, pretzels, mini-bagels, rice cakes, or pita chips.

5- Healthy fats
Nuts and seeds are perfect here and add great texture! Olives and nut butter will also add variety and a good dose of healthy fats. Including healthy fats in your snack game can support the reduction of inflammation and contribute to feeling fuller longer.

What's your favorite combo?

01/22/2026

Weeknight dinner, but make it protein-packed and veggie-forward.

This High Protein Chicken Kale Pasta Bowl comes together fast, eats like comfort food, and actually leaves you feeling energized, not heavy. Chickpea rotini + juicy chicken + garlicky veggies + tender kale = a bowl that checks all the boxes.

It's the kind of meal that works just as well for lunch leftovers as it does for a quick dinner, and with over 40g of protein per serving, it keeps you full and satisfied. Add a squeeze of lemon or a pinch of red pepper flakes to level it up even more.

Save this one for your next busy night and grab the full recipe to make it this week!
👉 https://www.adashofnutrition.com/recipes/high-protein-chicken-kale-pasta-bowl

01/14/2026

If you’re heading into the new year wanting more energy, better focus, and healthier routines, you don’t need a full lifestyle overhaul. You need small, sustainable habits that work with real life.

This month’s blog highlights the simple shifts that make a big difference over time, like drinking more water throughout the day, building balanced plates that keep you full longer, reducing added sugars without feeling restricted, and using meal planning to avoid last-minute stress. You’ll also learn why tracking small wins and celebrating your progress matters more than perfection.

If you’re ready for a refresh, not a reset, this blog will help you build habits that truly stick. Tap to read and start your year with confidence and clarity.

01/01/2026

🎉 Happy New Year! 🎉

A reminder as we turn the page: progress doesn't have to be perfect to be powerful. Small steps, steady habits, and a whole lot of grace in the year ahead.

12/25/2025

This season, we're especially thankful for our amazing clients and community. Wishing you a Merry Christmas and a joyful, nourishing holiday season ahead!

12/24/2025

Struggling with energy dips, cravings, or mood swings?
Your blood sugar might be out of balance.

Blood sugar isn’t just about sweets. It’s affected by what you eat them with, how much, when you eat, stress levels, and even how well you sleep.

🍽️ Skipping meals?
🍬 Eating carbs alone?
😴 Not sleeping well?
These can all cause your blood sugar to swing up and down, and your energy with it.

Did you know? Eating carbs with protein or fat (like apple + peanut butter) helps slow digestion and supports steadier blood sugar.

Small things you can start doing today:

✅ Pair carbs with protein or fat
✅ Eat every 3–4 hours
✅ Add a short walk after meals
✅ Get 7–9 hours of sleep
✅ Take breaks to lower stress

Swipe through for simple ways to support steady blood sugar all day.

12/16/2025

You can enjoy all your seasonal favorites AND feel great afterward. No guilt, no strict rules, just mindful balance.

This month's blog walks you through simple ways to stay in tune with your body, savor every bite, and avoid that 'overstuffed' holiday feeling. From smaller plates to mindful seconds, these tips help you stay satisfied, energized, and fully present at every gathering.

Remember: one meal won't derail your progress. Give yourself grace and enjoy the season. The goal is to eat meals that leave you happy, not overly stuffed and physically drained.

Swipe through for easy, feel-good holiday strategies.

Read more in the full blog: https://www.adashofnutrition.com/blog/healthy-holiday-eating-tips-for-a-guilt-free-december

12/11/2025

Want your new habits to actually stick? Try habit stacking!

Pair a small, healthy action with something you already do every day, like sipping your morning coffee, brushing your teeth, or opening your laptop.

Example: Forget to take your vitamins? Habit stack it to after brushing your teeth.

Tiny steps + consistent triggers = BIG change over time.

What new habit would you love to stack this week?

12/10/2025

Warm, hearty, and ready in under 45 minutes!

This Chicken Chili is the perfect weeknight lunch or dinner! Packed with flavor from fire-roasted tomatoes, sweet corn, garlic, and tender chicken thighs. No fancy steps, no oil needed. Just simple ingredients that come together into a bowl of pure comfort.

Meal prep it, double it, or spice it up your way (more chili powder? always a yes in our house!)
Delicious, protein filled, and family approved!

Save this recipe for your next cozy night in!
Try it for dinner this week and let me know how it turns out!

https://www.adashofnutrition.com/recipes/chicken-chili

Address

2758 South King Street 206
Honolulu, HI
96826

Opening Hours

Monday	8am - 5pm
Tuesday	8am - 6pm
Wednesday	8am - 5pm
Thursday	8am - 6pm
Friday	8am - 5pm

Website

http://adashofnutrition.com/, http://dashelh.wix.com/resume

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