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Alpine Nutrition

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Seattle, WA
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!

02/17/2026

Transform your relationship with food through mindful eating. For one week, try eating 2-3 meals without distractions. Put your fork down between bites, savor the flavors, and reflect on what you’re eating. Even if you only have 10 minutes, use that time to eat distraction-free. Over time, this practice becomes second nature, leading to more enjoyment, better digestion, and less mindless snacking.

Check the blog for more tips! Link in first comment.

02/12/2026

This Valentine's Day, let’s ditch all that diet talk and focus on some real self-love vibes instead.

Seriously, it's not about punishing ourselves with strict rules or crazy restrictions.

It’s all about respecting what our bodies truly need. So, let's tune in and see what we're actually craving. Like some chill time, good food, or maybe a sweet treat.

By doing this, we’re building a better relationship with ourselves. This V-Day, let’s celebrate by treating our bodies with love, kindness, and a whole lot of gratitude.

02/11/2026

It is still soup season! You've got to try my Pasta Sauce Stew. A Mediterranean-style stew loaded with nutrient-dense ingredients, including main and supporting characters of protein, fiber, calcium, and zinc. (It's a great way to use up leftover jarred pasta sauce before it becomes a science experiment in your fridge!)

Serves 4-6

Ingredients:

1 large yellow onion, chopped
2 gloves garlic, minced
2 TB Olive oil
1 large yellow pepper, seeded and chopped
1 medium zucchini, chopped into ¼ moons
1 can 15 oz Fire Roasted diced tomatoes
16 oz jarred pasta sauce
2 tsp dried oregano
2 tsp dried basil
1 can 15 oz chickpeas
2 cans 2 oz each, smoked muscles
½ C inexpensive white wine
4 leaves of kale, chopped
½ tsp crushed red pepper flakes

Serve with optional grated parmesan, fresh basil, and crusty bread.

02/05/2026

Best Breakfast for Women in Menopause!

Chorizo Tempeh Breakfast Tacos

½ large yellow onion, chopped
1 recipe chorizo tempeh from Minimalist Baker
2 cups cooked black lentils
½ bunch of kale, stems removed, set aside, chop kale leaves
4 whole wheat flour tortillas
2 avocados
Extra water or broth for creating the perfect filling consistency

Optional add-ins:

Roasted squash or sweet potatoes
Fermented vegetables from Firefly Kitchens
Shredded cheese
Hot sauce

Toast your whole grain tortillas in a dry pan and fill with these phytoestrogen superfood ingredients: tempeh chorizo and black beans. Then, add greens for fiber and calcium, fermented veggies for a tangy hit of probiotics, and shredded cheese for more calcium and flavor!

Link to recipe for vegan chorizo in the first comment!

02/04/2026

I admit it! I'm in love with a salad! 🥗 You HAVE to try this new quick lunch recipe.
💡 PRO Tip! Make this on the weekend to eat throughout the week. The taste and texture get better over time!

Quinoa with Roasted Beets and Kale with Pesto Dressing

4 C cooked quinoa
2 purple beets, roasted, cubed, and soaked in white wine vinegar
3 yellow beets, roasted, cubed, and soaked in rice vinegar
1/2 C toasted pumpkin seeds

Dressing:

2 TB prepared pesto
2 tsp dark miso
4 TB yellow beet vinegar
Additional water as needed for the desired dressing consistency

Mix up your dressing and toss the quinoa, kale, and chopped beets into a large bowl. Toss with dressing and mix well. The vinegar dressing helps break down the kale. Add your choice of main-character protein - baked tofu, grilled or canned fish, and roasted chicken. Add your choice of main-character protein - baked tofu, grilled, canned fish, or roasted chicken.

This salad has amazing flavors, incredible nutrition, and if you switch your protein every day, you'll never get bored!

What's your most BELOVED salad? Sound off in the comments!

02/03/2026

How's your New Year going?

If you're feeling stuck at Step 1, 2, or 3, with your intentions or goals, you're not alone. Behavior change takes time. It's messy.

It's ok to hold still or dance in place until you're ready to make the next move.

Stay curious. Think about what support or tools you need to move forward. Is the intention or goal still relevant? It's ok to change course.

You're in the driver's seat.

What step are you on for change? Let me know!

Want to learn more? Link to the blog in the first comment!

01/31/2026

Are you tired of NO yet?

At this point in January, most people's NO-based resolutions are hanging on by a thread because they don't fit into our lifestyles or our good times.

Saying NO to a slice of a friend's birthday cake? Ugh.
Saying NO to popcorn at the movies? That's the best part!
Saying NO to a late-night dinner invite because you stop eating at 8? Boring!

But you want #2026 to be the year you finally meet your health goals? So what can you do? Read on at the blog for 3 unexpected ways to meet your health goals this year! Link is in the first comment!

01/29/2026

You know what you're not eating enough of? Dark leafy greens! 🥬 Think kale, spinach, turnip greens, bok choy, and chard! They are packed with Vitamins A, C, and K, plus iron and calcium. They’re the ultimate support for your heart, bones, and skin.

💡 Pro Tip: Want to get the most out of every bite? Pair your greens with healthy fats like olive oil or avocado. This helps your body absorb those fat-soluble vitamins better!

Add a handful to your next meal and feel the difference.

01/28/2026

Behavior-based intentions vs. outcome-based goals. What's the difference?

Let's take a common New Year's Resolution, "I want to lose 20 pounds next year." That's an outcome-based goal; compared to "I will go to the gym 2 times a week," which is a behavior-based goal.

A behavior-based goal is always actionable, always measurable, and always about what you are doing, not a specific result. What if you start a new medication that sabotages your weight loss? You're still getting stronger and fitter by going to the gym regularly, even if you never lose a pound. Click through the slides to learn more about goal setting.

Questions about your health-related goals for 2026? Ask below! ⬇️

01/21/2026

New quick Brownie Bite recipe!

Who doesn't need more quick snack recipes!?! These protein and chocolate-rich bites have a fudgy texture, a kick of spice, and a hint of sweetness. Perfect with your morning coffee or as an afternoon pick-me-up.

In a large food processor, combine all ingredients:

½ cup peanut butter powder, unsweetened
1 cup raisins
¼ cup cocoa powder, unsweetened
1 tsp light miso (or ¼ tsp sea salt)
1 TB dark amber maple syrup
½ tsp curry powder
½ tsp ginger powder
2 TB soy milk, unsweetened (or other non-dairy milk)

Start by pulsing the food processor 3-5 times until the peanut and cocoa powders start to mix with the rest of the ingredients. Then process on medium speed for a minute. Increase the speed to high and whirl until a "dough" ball forms.

Portion the dough into bites using a mini-muffin tin or a silicone 12-hole mold, which works even better. Freeze the bites for at least 2 hours or overnight.

Remove from the mini-muffin tin or silicone mold. Store bites in a freezer bag in the freezer for a quick grab-and-go snack.

They don't freeze solid, so you can go directly from freezer to mouth! The bites will keep in the freezer for a month, if they last that long!

01/15/2026

Looking for a simple way to boost your breakfast? Meet h**p hearts! These tiny seeds are a nutritional powerhouse.

Just three tablespoons pack in:
* 9 grams of plant-based protein
* 15 grams of healthy fats
* Essential minerals like magnesium and zinc

They have a mild, nutty flavor that works in so many dishes. One of my favorite ways to enjoy them is on whole-grain toast with nut butter, sliced apple, a sprinkle of cinnamon, and a drizzle of honey. It's a delicious and satisfying breakfast that will keep you energized all morning.

How do you use h**p hearts? Share your favorite recipes in the comments below!

01/14/2026

Building a heart-healthy meal has never been easier! Create a delicious, nourishing "Greens, Beans, and Grains" bowl packed with everything you need to feel your best.

Here’s your guide to building the perfect bowl:

-Start with Grains (1/2 – 1 cup): Lay down a foundation of whole grains like quinoa, brown rice, or oats.
Add Beans & Legumes (1/2 – 1 cup): Mix in your favorite beans or legumes. Think chickpeas, black beans, or lentils for a protein and fiber boost.

-Pack in Protein (4-6 oz): Choose a lean protein. Grilled chicken, fish, tofu, hard-boiled eggs, or tempeh are all great options.

-Load Up on Greens (2 cups): Don't be shy with the greens! Add a generous handful of spinach, kale, romaine, or a spring mix.

-Pile on Colorful Veggies (1 cup): Brighten your bowl with a variety of colorful vegetables—raw or roasted. Bell peppers, sweet potatoes, broccoli, and tomatoes add flavor and nutrients.

-Finish with Flair: Sprinkle on some nuts or seeds.

-Flavor it Up: Drizzle with your favorite dressing like lemon tahini, salsa, chimichurri, or a green goddess dressing.

It's that simple! A customizable, delicious, and incredibly good-for-you meal in minutes.
What's your favorite bowl combination? Share in the comments below!

Address

Seattle, WA

Opening Hours

Tuesday	10am - 6pm
Wednesday	10am - 6pm
Thursday	10am - 6pm

Website

https://www.alpinenutrition.org/

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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!