Alpine Nutrition

Alpine Nutrition I help active women deal with through Offering online workshops, seasonal retreats, and individual nutrition counseling.

Creator of the Savor Food and Body Podcast. and SAVOR model of healing. Join the SavorFood&Body community!

04/02/2026

This is my best "diet" advice for women in (peri)menopause!

What you ADD to your plate matters way more than what you subtract. People want you to cut out entire food groups and follow endless rules. And who has the time or the bandwidth to keep up with that?

Look at your plate, filled with normal food you eat. What can you add to it to make it a little more nutritious, a little more balanced, and keep you feeling satisfied? If your lunchtime salad is just sad, raw veggies with a smidge of salad dressing, it's not going to keep you feeling full and energized until dinner. Add some protein, add some nuts and seeds, add some roasted vegetables, add some CHEESE, yes, you're increasing calories, but also nutrition! And if you're full from lunch, you're way less likely to be sneaking candy out of the candy dish at 4 pm.

What are you adding lately for nutrition and satisfaction? I want to know! ⤵️

04/01/2026

Super Easy Berry Crisp

(You'll never notice that it's secretly high fiber!)

In an 8x8-inch pan, toss 4 cups of frozen berries with 1/2 cup whole-grain flour (oat, whole wheat pastry). Set aside.

In a medium mixing bowl, combine 2 cups of granola, 1 TBSP coconut oil, 2 TBSP dark maple syrup, 1/2 tsp cinnamon, and 1/2 tsp ground ginger. Mix to combine. Use your hands to break up the coconut oil.

Spread the topping over the berries. Cover with foil. Bake at 350ºF (177ºC) for 20 min. Remove the foil. Bake another 10 minutes to crisp the topping. Enjoy!

03/31/2026

Feeling Fruity?

Fruits are more than just a sweet treat—they're a key part of a healthy diet. Enjoy them fresh. frozen or dried as a portable snack, or add them to baking and smoothies for a delicious boost.

Oranges - fiber, Vit C, potassium
Blueberries - antioxidants and Vitamin K
Raspberries - excellent source of manganese
Bananas - aid digestion, Vitamin B6
Apples - high in quercetin, a powerful antioxidant
Prunes - bone-building superstars, aid digestion
Dried fruit - shelf-stable, often providing up to 3.5 times more nutrients by weight than fresh

What are your favorite fruits? Tell me, below! ⤵️

03/26/2026

"I can NEVER stick to my diet!" How many times have you heard that? How many times have you SAID that? Dieting feels like a never-ending merry-go-round of weight loss and weight gain, and frankly, nobody is having any fun.

Are you ready to get off the ride?

Intuitive Eating can help you feel in control of your food and in control of your life.

Curious to learn more about what eating can be like for an active woman in midlife? Reach out today!

03/25/2026

Curry Butternut Squash Soup with Soy Beans

Looking for a way to sneak in more plant-based protein and phytoestrogens? This classic curry squash soup recipe gets an upgrade by blending in white soybeans.

1 medium yellow onion, peeled and chopped2 TB olive oil
4 cloves garlic, peeled and minced
3 t red curry paste
1 medium butternut squash, peeled and cubed (about 5 cups)
5 C low-sodium vegetable broth
2 C white soybeans (about 1 can, drained and rinsed)

If you can’t find white soybeans, regular white beans like navy or cannellini will work too—just without the phytoestrogens.

DM “RECIPE” and I’ll send you the full version 😎

03/24/2026

CalciYUM! You will not believe this WILDLY delicious breakfast that's great for your bone health!

Nettle omelet

Freshly picked nettle (wear gloves)
Beaten eggs
Shredded cheese
Sauteed mushrooms

Steam nettle and sauté with mushrooms. Prepare an omelet as usual, then fill it with the nettle mushroom mixture and your preferred cheese.

Stinging nettle can be harvested and then steamed before using as you would any green in your omelet or other foods. Steaming nettles deactivates their stinging hairs, making them safe to eat while preserving their rich earthy flavor, vibrant green color, and high nutrient content (iron, calcium, magnesium). It creates a tender, spinach-like texture.

Have you used nettle in cooking?

03/24/2026

It's ok if you get stuck in food ruts!

Having a handful of to-go meals to feed yourself on the busiest days or on days when you really have no more f*cks to give, means you can eat adequately.

Eating adequately is enough.

You don’t need to get the just right amount of protein, fiber, whatever every single day.

Your body is smart. She'll figure it out.

Sure, variety increases satisfaction and nutrition.

But don't trip over trying to get in 30+ different plants every week if you don't have time or energy for that.

Eating adequate is enough.

What's an everyday meal for you?

03/19/2026

Most Americans are missing out on miso! Miso is a nutrient-dense, fermented soybean paste packed with probiotics, high-quality plant protein, fiber, vitamins (B12, K2), and minerals. Its primary health benefits include improved digestive health, strengthened immunity, reduced cancer risk, and reduced inflammation. Plus, it adds a salty, umami flavor to everything!

You’ve got to try my easy, DELICIOUS Miso Tahini Dressing!

1/2 C tahini
1–2 TB warm water
1/4 C rice vinegar
1 TB miso

Whisk all together in a medium-sized jar. Use on salads, roasted veggies, or stir-fry with your choice of protein. Store in the fridge for up to 1 week.

03/18/2026

What Does an Intuitive Eating Dietitian Eat for Heart Health?

STEAL MY SHOPPING LIST 📝

Canned Fish – always ready to go and PACKED with omega-3s

Avocado – heart-healthy fats, great as a sandwich spread or salad dressing

Whole Grain Pizza Crust – top with ANYTHING and have dinner ready in 20 minutes or less

Low-Sodium Canned Soups – super fast lunches or dinners; add crunchy soybeans for texture

Vinegars and Oils – boost flavor without salt

Whole Grain Cereals – add fiber and help reduce blood pressure and cholesterol

Dark Chocolate – delicious and full of antioxidants

H**p Seeds – plant-based protein and extra omega-3s

Beans – THE superfood, great for heart health and digestion

What are your pantry favorites for heart health? Sound off in the comments! ⤵️

03/17/2026

Beans ARE good for your heart!

Beans are packed with soluble fiber, plant-based protein, and nutrients like potassium and magnesium, which help lower “bad” (LDL) cholesterol, reduce blood pressure, and decrease inflammation. Eating 1/3 to 1 cup daily can reduce cardiovascular disease risk by promoting satiety and reducing arterial plaque. That’s a lot for an itty-bitty bean!

My favorite way to make sure I always have beans on hand is to make a big pot once a week. Soak your dried beans overnight in plain water, then the next day combine them with veggie broth in the crockpot and let them cook. For the rest of the week, you’ll have beans ready to add to soups, sides, salads, and even breakfast tacos. “Bean” good to your heart has never been easier!

03/12/2026

Afternoon snack attack! - 2 quick protein and fiber-rich recipes

Crunchy, Salty Beans

1 can soy beans or chickpeas, rinsed and drained
1/4 tsp salt

Toss to combine and spread in a thin layer on a sheet pan lined with parchment paper. Roast at 425ºF (220ºC) for about 15-20 minutes, until golden and crunchy.

Homemade Baked Tortilla Chips

6 corn tortillas, preferably organic, cut into 6-8 wedges each. Toss with 1 TB olive oil and 1/2 tsp salt.
Spread in a single layer on a sheet pan lined with parchment paper. Bake at 425ºF (220ºC) for 10-15 minutes, until golden and crispy.

Use with your favorite bean dip, or melt some cheese on top for a quick snack.

Which one of these will you try?

03/11/2026

Is this dried fruit the secret ingredient for better bone health?

As we age, maintaining bone density becomes critical. In the US, millions of women over 50 face osteoporosis, but emerging research suggests a simple dietary addition could help. Eating just 4-6 prunes daily has been shown to slow bone loss and may help prevent fractures in post-menopausal women. Beyond bone support, prunes aid digestion and keep you feeling full longer.

Will you be adding prunes to your snack routine?

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Stop Dieting Start Nourishing

Welcome to Alpine Nutrition, where diet chaos ends and the journey to food peace begins! Hi, I’m Amanda - an #antidiet registered dietitian nutritionist. I take a #nondiet #healthateverysize approach to supporting my clients with evidence based, actionable steps on how to nourish their bodies without diet rules. By creating a collaborative partnership with my clients, they are able make dramatic changes in their relationship with food and their bodies. Want to learn more? Grab a copy of my FREE Get Nourished Guide - complete with a mini-email course all about how to break up with diet culture once and for all!