Total Nutrition Counseling

Total Nutrition Counseling Hi, I’m a sports dietitian, I help athletes & active people fuel for human performance and health! I am an expert in the field of sports nutrition.

I am a Registered Dietitian and a board Certified Specialist in Sports Dietetics/Nutrition. I help many athlete’s recreational, amateur, competitive, high school, NCAA, world champions and olympic athletes to reach their athletic and health goals. I use science based evidence, and work as a team with my athlete’s. It’s all about eating healthy whole food, strategically, understanding timing, how to fuel and utilizing food for it’s therapeutic benefits. This is a recipe for optimal performance!

Happy National Nutrition Month 2026! A national yearly campaign in the month of March to provide awareness and educatio...
03/02/2026

Happy National Nutrition Month 2026! A national yearly campaign in the month of March to provide awareness and education to the public, from the Academy of Nutrition and Dietetics! This year is all about “The POWER of Nutrition!”. Start your day off with a POWERFUL breakfast to fuel your brain and central nervous system, and provide you energy to get your day going! Make it a nutrient dense breakfast including most of the food groups! Like a bowl of oatmeal cooked with low-fat/fat free or alternative milk (fortified with calcium), berries (any type, VARY THE BERRY! 😭), 1/4C walnuts or 2T nut butter, 2T of chia seeds or h**p hearts (high in omega-3’s)
* this breakfast is high in healthy carbs to fuel the brain and muscles, fiber for the microbiome (bacterias favorite fuel!), good source of protein ( ~20-28g Protein depending on the milk and amount of oats), healthy fats including essential fatty acids like omega-3’s. Micronutrients like; vitamins B2, B1, B3, B5, B6 and folate, C, E, (maybe D if cow milk) calcium, iron,magnesium, potassium, phosphorus and antioxidants and bioactive compounds like- beta-glucans, and polyphenols. All benefit overall health, bring down inflammation, support the immune system and fuel the microbiome which can aid in mental health, and various other health benefits.

The blatant lack of evidence based science, methodological errors, and contradictions 🤥🫠with these guidelines is too muc...
01/24/2026

The blatant lack of evidence based science, methodological errors, and contradictions 🤥🫠with these guidelines is too much! 🫩😵‍💫 I didn’t even scratch the surface, so much more! This is exhausting! 🤯

Stay tuned for informative nutritional posts with food prep and cooking. 😃

Dietary Guidelines for Americans (DGA’s) 2026-2030, filled with contradictions, methodological issues, many recommendati...
01/14/2026

Dietary Guidelines for Americans (DGA’s) 2026-2030, filled with contradictions, methodological issues, many recommendations lacking evidence based science, and supported by big Ag (Beef, Pork, and Dairy) and supplement companies. Stay tuned for more information on the new DGA’s, the good, bad, and ugly. Keep in mind, these are NOT the DGA’s that were originally meant to roll out from the DGA advisory panel.

The New 2026-2030 Dietary Guidelines for Americans (DGA)contain contradictions, methodological errors, lack of evidence ...
01/14/2026

The New 2026-2030 Dietary Guidelines for Americans (DGA)contain contradictions, methodological errors, lack of evidence based science, and supported by big Ag (Beef, Pork and Dairy) industry and supplement companies. Surprise! Not Surprised! Stay tuned for more info……..

Another beautiful and eventful evening at the COVE! Race #3 ✅ Sign up for the last race August 7th for some Swim 🏊 Ru...
08/01/2025

Another beautiful and eventful evening at the COVE! Race #3 ✅ Sign up for the last race August 7th for some Swim 🏊 Run 🏃‍♀️ Fun! Optimize your performance by finally getting your daily nutrition and sports nutrition assessed from an expert in Sports Nutrition Counseling (RDN, CSSD), providing you evidence based science guidelines!

I had the pleasure of speaking to the Aim High crew yesterday evening about The Power of Food and Your Mood!
06/25/2025

I had the pleasure of speaking to the Aim High crew yesterday evening about The Power of Food and Your Mood!

March 12 is Registered Dietitian Nutritionist Day!WHAT IS AN RDN?RDNs, Dietitians and Nutritionists: What’s the differen...
03/12/2025

March 12 is Registered Dietitian Nutritionist Day!

WHAT IS AN RDN?
RDNs, Dietitians and Nutritionists: What’s the difference?

Registered dietitian nutritionists (RDNs) are credentialed practitioners.

A credential is a professional qualification — like MD for doctors or physicians — that lets the public know that the practitioner is a trained expert. In nutrition and dietetics, the credentials for trained experts is RDN and NDTR. Usually when someone says “dietitian,” they mean an RDN.

“Registered dietitian nutritionist” are legally protected titles. Only practitioners who have completed specific educational requirements, passed a national exam and continue learning through ongoing education can use this title and credentials.

However, there is no specific, standardized meaning for “nutritionist.” Anyone can call themselves a nutritionist, and unfortunately, unqualified health care recommendations can cause people harm. So whether someone calls themselves “dietitian” or “nutritionist,” check for credentials to ensure they are qualified nutrition experts.

Join in celebrating and appreciating the RDNs around the world who help people live healthier lives through nutrition: http://sm.eatright.org/RDNday

National Nutrition Month® 2025National Nutrition Month® is an annual campaign established in 1973 by the Academy of Nutr...
03/04/2025

National Nutrition Month® 2025

National Nutrition Month® is an annual campaign established in 1973 by the Academy of Nutrition and Dietetics. During the month of March, everyone is invited to learn about making informed food choices and developing healthful eating and physical activity habits.

This year’s theme is “Food Connects Us.” Food is a connecting factor for many of us. Food connects us to our cultures, our families and our friends. Sharing a meal is an opportunity to learn about its preparation, who made it and where the ingredients were sourced. Health, memories, traditions, seasons and access can all impact our relationship with food. While these factors influence the foods we eat, the foods we eat also affect our health.

Registered Dietitian Nutritionists (RDNs) and Nutrition and Dietetics Technicians, Registered (NDTRs) play a critical role in helping people understand the connection between the foods individuals and communities eat, and how these foods impact health throughout life.

Happy EARLY Valentines Day! I feel like Valentine’s Day ❤️ and 🍫just go together. Thought I would give you all some inf...
02/14/2024

Happy EARLY Valentines Day! I feel like Valentine’s Day ❤️ and 🍫just go together. Thought I would give you all some information about chocolate. Especially since EVERYONE (except me) LOVE’s it! Maybe not everyone, but MANY ❤️🍫!

Happy Valentines Day! ❤️🍫 I feel like chocolate and Valentines Day go together! Chocolate just about everyones favorite...
02/14/2024

Happy Valentines Day! ❤️🍫 I feel like chocolate and Valentines Day go together! Chocolate just about everyones favorite! But there are some things you should know about it!

02/04/2024

WINTER SQUASH SERIES #2! This is my Garlic, Bean and Greens concoction that I love! I ate something similar in an Italian restaurant and came up with this dish. Adding the squash to it is new, and SO GOOD! The squash was not mushy, but had a nutty flavor. Yummy! TRY IT!

Recipe: Black Kutsu (sweet nutty flavor)Komi Nut squash sweet buttery flavor. Other squash that would work: Acorn or Red Kurt.
2 cans cannellini beans
8oz. Vegetable stock
1 small bunch of kale chopped
4 garlic cloves
1 small onion or 2 crazy type like I had in the post!
Herbs-whatever you like. I used oregano, parsley, and sage
Extra virgin olive oil- I don’t know exactly how much just lightly drizzle on stuff! Maybe 2T?
Salt (1/4tsp) and pepper

Crunchy topping stuff: I have to give credit to (Instagram) for this idea! My amounts are a little different then hers and I am missing an ingredient she uses, but she inspired it!

1/4C nutritional yeast (NOOCH, high in protein, b vitamins, and B12 if fortified with it)
1/4C raw almonds (try toasting them first, enhanced flavors)
1T garlic powder
1/4t salt

You could replace the NOOCH with Parmesan cheese if you aren’t vegan and want to try that. But honestly the NOOCH makes it crunchier, tastier and provides higher nutrient value!

Some nutrition facts:
(I didn’t count the bread, I don’t usually have it with my beans and greens, I eat it straight up! Haha!But I felt like it looked better with the dish for purposes of posting! Haha! )

1C serving size= ~350 Kcals, 17g Protein, 14g Fiber- gut micro biomed bacteria are celebrating this! High in: vitamins A, B’s, C and K (kale is responsible for this one!) potassium, calcium, iron, magnesium, and zinc. Nutrient Dense!!!! AND SO TASTY!!! TRY IT! I will be making my greens and beans with squash from now on!

This is an AMAZING, program called AIM HIGH, its a series of important educational information to provide awareness and ...
01/05/2024

This is an AMAZING, program called AIM HIGH, its a series of important educational information to provide awareness and wellness to your teens! Please check out the post and reach out to the The Noble Path Foundation!

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Laguna Niguel, CA
92677

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Thursday 11am - 7pm

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