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TKS Nutrition, LLC

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Middletown, DE
TKS Nutrition, LLC

TKS Nutrition, LLC will provide you with expert nutrition guidance that is personalized and practical. Visit us at www.tksnutritionllc.com

11/13/2025

Busy week ahead?⏰ This 30-minute chicken recipe makes healthy eating effortless!

Looking 👀 for a meal that takes just 30 minutes and will help you hit your protein goals?

We have it! 🔎 Our Baked Mustard Lime Chicken recipe is exactly what you need.

Not only is it easy, it’s nutritious too. Here’s why you’ll love it 👇

1️⃣ Quick & Easy: With just 15 minutes of prep time, this recipe fits perfectly into a busy schedule.

2️⃣ Flavor-Packed: The tangy lime, savory mustard, and fresh cilantro create a bold and zesty flavor.

3️⃣ Perfect for Meal Prep: Lean chicken breast paired with healthy fats from olive oil makes this a balanced option to have throughout the week.

Here’s how it’s made:

✅ Preheat oven to 350°F.

✅ Place in a 7 x 11 inch baking dish.

✅ Combine lime juice, cilantro, mustard, olive oil, chili, salt, and pepper in a food processor.

✅ Pulse until ingredients are well combined.

✅ Pour marinade over chicken, cover, and refrigerate for at least 15 minutes or up to 6 hours.

✅ Bake at 350°F for 22 minutes uncovered, or until an instant read thermometer reads 165°F.

✅ Serve with extra sauce spooned over top.

Take 30 minutes out of your weekend to prep this for the week! Your future self will thank you 🤝

10/30/2025

Did you guess a Classic Slow Cooker Beef Stew?! 🤔

Slow Cooker + Balanced Nutrition = Weeknight Win! 🙌

This fall favorite checks all the boxes:
✅ Gut-friendly ingredients
✅ Balanced protein, carbs, and fiber
✅ Comfort food flavor without the bloat

Toss it all in your slow cooker and let dinner make itself!

Ready to see how it’s done? 🎥👇

Prep

✅ Cube and pat dry beef.
✅ Chop carrots, celery, onion, potatoes, rosemary, and parsley.
✅ Mince garlic.

Make

✅ Heat 1 Tbsp oil in the slow cooker (or a pan). Brown beef in batches; set aside.
✅ Sauté onion, garlic, rosemary, carrots, and celery in remaining oil.
✅ Add potatoes; stir to coat.
✅ Return beef and juices to the slow cooker.
✅ Add broth and bay leaves.
✅ Cook on high for 4 hours or low for 6-8 hours until beef is tender.
✅ Remove bay leaves. For thicker stew, purée some vegetables with broth and return to pot.
✅ Adjust seasoning and serve with fresh parsley.

Delicious, easy, and packed with flavor! 👌

10/27/2025

Friendly’s reminder that small steps still move you forward 🙌
Skip the all-or-nothing mindset — your body (and sanity) will thank you for it! 💚

What’s one small habit you can focus on this week to support your gut, hormones, or blood sugar?

Let’s start the week strong! 💪💚

09/13/2025

Ever snack and still feel hungry 30 minutes later? 🙋🏻‍♀️

The problem? Your snacks might not be as balanced or filling as they could be.

Let’s fix that with 5 simple steps to create the ultimate snack plate! 👇

1️⃣ Choose a Protein
Protein keeps you full helping you avoid that mid-afternoon hunger crash.

Examples:
🥚 Hard-boiled eggs
🦃 Turkey slices
🧀 Cheese

2️⃣ Add Veggies
Veggies are naturally low in calories, so they fill you up without overloading on empty calories.

Examples:
🥒Cucumbers
🥕 Carrot sticks
🫛 Snap peas

3️⃣ Fresh Fruit
Fruits contain fiber, vitamins, and hydration.

Examples:
🍇 Grapes
🍎 Sliced apples
🥝 Kiwi

4️⃣ Healthy Fats
Fats add creaminess and a satisfying texture to your snack, making it feel more indulgent.

Examples:
🥑 Avocado slices
🥜 Almonds
🫒 Olives

5️⃣ Something Fun!
Fun treats avoid overindulging later plus they make you happy!

Examples:
🍫 Dark chocolate
🥨 Pretzels
🍪 Mini cookies

🙋🏻‍♀️ Ready to elevate your snack game? Save this guide and share it with a friend who’s always looking for snack inspiration! 🥳

09/08/2025

🌱 “It’s the little things—like planning balanced breakfasts, staying hydrated, moving your body, or creating a calming sleep routine—that add up to big changes over time. For anyone working on gut health, hormones, or blood sugar balance, these small daily habits are the real game-changers.

Which simple habit do you want to focus on this week? 💪💚

09/06/2025

🙌Spotlight Food 🙌
September Produce

🍂 “September in Delaware brings the best of both worlds — crisp apples, sweet pears, late-summer tomatoes, and the first pumpkins and squash of the season.
Choosing local produce means fresher flavor, more nutrients, and direct support for our farmers (plus it’s easier on the environment 🌎).

Eating seasonal produce benefits you by:
🥗 Encourages variety – Rotating produce by season gives you a wider range of vitamins, minerals, and antioxidants throughout the year.
💸 More affordable – Seasonal, local produce is often less expensive because it’s more abundant.

08/17/2025

✨ Let Me Introduce Myself ✨

Hi, I’m Tracey, a Registered Dietitian Nutritionist and the founder of TKS Nutrition, where our motto is Healthy Habits for Life.

With over 34 years of experience, I specialize in helping individuals who are ready to take control of their health using a functional medicine approach—one that looks beyond symptoms to uncover and address the root causes of imbalance.

💡 Who do I work with?
I work with clients who are:

✅Struggling with gut health issues like bloating, IBS, SIBO, and irregular bowel habits

✅Battling stubborn weight despite eating “healthy” or trying multiple diets

✅Navigating thyroid and hormone imbalances, including fatigue, PMS, PCOS, or perimenopause

✅Trying to better manage blood sugar or insulin resistance (including prediabetes or type 2 diabetes)

✅Feeling unheard or frustrated by generic advice that doesn’t address their unique needs

🔍 What do I do at TKS Nutrition?
I take time to understand your full story—your symptoms, lifestyle, environment, lab work, and medical history. I work collaboratively with your healthcare team to ensure you receive care that’s personalized, realistic, and effective.

At TKS Nutrition:
✔️ There are no cookie-cutter plans
✔️ There are no rigid diets
✔️ Just habit-based, sustainable changes that align with your values, your preferences, and your life

🎯 My ultimate goal?
To empower you with the tools, clarity, and support you need to feel better in your body, confident in your food choices, and in charge of your health—for life.

Let’s work together to make that happen. 💛
👉 Ready to feel like yourself again? Send me a message or visit tksnutrition.com to get started.

07/27/2025

👩‍🍳Recipe of the Week👩‍🍳

✨ Add a few fresh Holy Basil (Tulsi) leaves with slices of cucumber or lemon to filtered water.
Let it chill and infuse for a few hours.

🌱 Holy Basil has adaptogenic properties to help your body manage stress. Pair it with hydrating produce and you’ve got a daily drink that’s both refreshing and nourishing for your gut and overall health.

Perfect for busy women working on hormone balance, weight, and digestion—because small habits add up to lasting change. 💚

07/21/2025

✨✨This is one of the most important reminders I share with my clients—because healing your body, balancing your hormones, or supporting your gut isn’t a straight line.

Maybe you had a flare-up after a stressful week. Maybe the scale didn’t budge. Maybe you reached for a comfort food that wasn’t “on plan.” That doesn’t mean you’ve failed. It means you’re human.

💡 What matters is that you keep showing up for yourself—with curiosity instead of criticism. Because small, consistent changes (not perfect ones) are what create real results over time.

You don’t have to do everything right. You just have to keep moving forward. 💚

What’s one small win you’ve had lately on your health journey? 💪

07/20/2025

🥒That cucumber patch? Yeah, it’s showing off. When the cucumbers keep coming, don’t stress. Make pickles! 🥒

Here’s a fun, healthy way to keep up. No canning, no fancy gear—just fresh flavor in every jar. Pickles are a great way to reduce waste + support gut health.

💡 Ever tried adding jalapeños, ginger, or mustard seed to your pickles?
Comment your favorite twist below 👇

📸 Don’t forget to tag us in your pickle creations — we’d love to see what you made!

Address

244 Manchester Way
Middletown, DE
19709

Opening Hours

Monday	8am - 5pm
Tuesday	8am - 5pm
Wednesday	8am - 5pm
Thursday	8am - 5pm
Friday	8am - 12pm

Telephone

+13028972088

Website

http://www.tksnutrition.com/

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