Alpine Nutrition

Alpine Nutrition Keep food delicious and easy. Helping active women deal with menopause through intuitive eating. Creator of the Savor Food and Body Podcast.

Offering online workshops, seasonal retreats, and individual nutrition counseling. and SAVOR model of healing. Join the SavorFood&Body community!

04/29/2026

How to build a balanced lunch in 5 minutes!

1 C of beans (half a can or so)
1/2 an avocado (the squishier the better!)
Hot sauce (your choice)

Mash all ingredients together and eat with tortilla chips! It's whole grains, healthy fats, and protein all in one delicious portable dip!

Would you eat chips and dip for lunch? Why or why not?

04/28/2026

Fermented foods are everywhere right now. What's hype and what's the truth? Are they the cure for everything or just a food fad?

First things first, you're probably *already* eating fermented foods. Sourdough? Yogurt? Chocolate! All examples of fermented foods. Other common fermented foods are kimchi, sauerkraut, and kombucha.

Fermented foods boost gut health, immunity, and digestion, enhance nutrient absorption, reduce inflammation, and may even support mental well-being through a healthy microbiome. And also, they are DELICIOUS. I love adding fermented vegetables from Firefly Kitchens to salads, dips, and even my morning smoothie.

Do you eat fermented foods? Let me know below!

04/23/2026

Have you looked in the mirror lately?

Are you worried or wondrous?
Are you feeling grief or grace?

This is your chance to love yourself, just the way you are. Don't miss it, my friends. Don't miss it!

Click the link in bio to learn more about loving yourself deeply, right now, just as you are.

04/23/2026

Have you looked in the mirror lately?

Are you worried or wondrous?
Are you feeling grief or grace?

This is your chance to love yourself, just the way you are. Don't miss it, my friends. Don't miss it!

04/22/2026

Are you a sneaky exerciser?

If not, here's how to become one 😎

Any extra movement you sneak into your daily routines can count towards your exercise for the day.

* If you can't walk to the grocery store, try parking in the furthest parking spot.
* Take your dog out for an after-dinner walk.
* Walk in place while you watch your favorite TV show at night.
* Dance in your living room to your favorite album!

All movement counts!

What's your favorite sneaky exercise?

04/21/2026

What's the right fuel for a workout?

Depends on what you're doing and when you're doing it! A more intense cardio session coming up soon? Let's have a lighter meal, focusing on easy-to-digest carbs and protein—peanut butter and banana toast or a fruit and yogurt smoothie. Going for a hike or a bike ride? Eat a protein-rich meal a couple of hours before you head out! Eggs, breakfast burritos, or heartier fare.

What's your favorite pre-exercise meal?

04/16/2026

Why I love frozen veggies!

Registered dieticians love vegetables, and we love to encourage people to EAT vegetables. Frozen vegetables often break down a lot of barriers people have to getting more veggies on their plates.

1. They stay fresh longer.

2. They are clean, cut up, and ready to cook.

3. They often cook faster than they do from fresh!

Here I am adding some frozen corn and squash to a simple "Three Sisters" stew (the other sister is beans). The convenience of frozen veg means this stew was ready in 20 minutes flat, which makes it perfect for women with busy schedules!

Are you using frozen veggies? Why or why not?

04/15/2026

Is this the BEST way to caramelize onions?

I think so! Caramelized onions add a great punch of flavor to dishes without adding salt or sugar and are a great way to dress up everything from a cheeseburger to a salad. I love to make a big batch of caramelized onions at the start of the week, so I have them on hand to add to foods all week long.

Peel and slice your onions into half-moon shapes. Put them into a wide pan with about a tablespoon of olive oil and heat them with the lid on for 20 minutes, stirring every 5 minutes or so. When the onions begin to brown, remove the lid and continue to cook, stirring occasionally, for another 40 minutes or so.

What's your favorite way to use caramelized onions?

04/14/2026

It's Strawberry Season! The sweetest time of the year!

You have got to try this incredible spinach and strawberry salad, packed with flavor and nutrients!

The Salad:
1 pound washed baby spinach
Sliced strawberries (as many as you like!)
Chopped toasted walnuts
Protein of choice

The Dressing:
2 parts olive oil
1 part beet vinegar (or your favorite vinegar)
Fermented sriracha to taste (or your favorite hot sauce)

Enjoy the sweet, savory, and spicy notes of this fab salad!

04/09/2026

Is it too late?

We find ourselves in our 40s, 50s, 60s, looking around and going... Did I miss my chance? I was going to hike the Appalachian Trail. I was going to take that ballroom dance class. I was going to go camping with my best friends.

It's not too late!

All the women in these videos are over 45 years young! You can still have adventures, you can still be free and fierce, you can still play. Start today.

What are you doing today to set your inner adventurer free?

04/08/2026

Beet greens - the powerful leafy green veg you're not eating!

We all know beets are nutrient-packed powerhouses, loaded with fiber, folate, and antioxidants. They support heart health, boost performance, reduce inflammation, and sharpen brain function. But do you know about beet greens? Beets are often sold without their accompanying green, leafy tops, and that's a real shame. Beet greens are nutrient-rich and packed with Vitamins K, A, C, fiber, and iron. They support heart health, immunity, digestion, bone strength, and fight inflammation with antioxidants.

Chop your greens and briefly saute the stems first. Once they soften, you can briefly cook the leafy greens and add them to quiche, soups, or salads.

04/07/2026

Most Americans are missing out on this food, and I am downright mad about it! Tempeh is a plant-based protein source that originated in Indonesia. It’s traditionally made from fermented soybeans. It's an easy, nutritious, and delicious food that can be added to all your favorite dishes.

Try this recipe for Baked Marinated Tempeh, and you'll be mad you didn't know about it before, either!

Marinade

1/2 lemon, juiced
1/3 C olive oil
2 t dark maple syrup
1 t red curry paste

12-16 oz package of tempeh

Mix marinade ingredients in a jar or liquid measuring cup. Whisk to combine. Cut tempeh into 1-inch thick strips. Add to a baking dish. Pour the marinade over the tempeh. Leave at room temp for 1-2 hours or overnight in the fridge. Pan fry or bake the tempeh until each strip is golden brown.

Add to your favorite stir-fry or tacos for main-character protein, fiber, and phytoestrogens. It's so easy and SO delicious! Let me know what you think when you try it!

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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!