The Keys to Nutrition

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The Keys to Nutrition Nutrition Counseling and Consulting by Registered Dietitian Nutritionist and Diabetes Specialist, Courtney Smith, RD.

In network with Aetna, Anthem, Cigna, and Medicare.

20/03/2026

Green tea contains powerful plant compounds that may benefit blood sugar management—but there are some things to be cautious about before you sip.

Terrible at posting, but wanted to let you know I’m still keeping it 💯 in the office! Did you know if you have Aetna, An...
18/11/2025

Terrible at posting, but wanted to let you know I’m still keeping it 💯 in the office!

Did you know if you have Aetna, Anthem/Blue Cross Blue Shield, Cigna, or Medicare you could see me with no out-of-pocket cost?! Many plans have unlimited visits! 😁

Visit my link in bio to schedule and I’ll verify your insurance benefits!

Tuna melt! Being out of town last weekend means I don’t have a lot of options in the refrigerator… enter this open faced...
29/10/2025

Tuna melt!

Being out of town last weekend means I don’t have a lot of options in the refrigerator… enter this open faced tuna melt using staples I already had.

I always add pickled jalapeños, banana peppers, and pickles to my tuna salad. I only had mozzarella cheese and wasn’t sure how it was going turn out, but it melted perfectly and I would use it again!

This plate could use some color but it’s a quick, “oh shoot, I don’t have anything for lunch” get it done meal that actually is delicious. I definitely could’ve added a side salad or baby carrots for color.

Cold tuna salad sandwiches don’t really hit for me…but when they’re warmed up in the oven with some cheese on top, it feels a little bit more gourmet and intentional.

An open face sandwich extends the time chewing, and it makes me feel like there is more food on my plate to extend my meal time as a fast eater.

Leftover air fried potatoes from dinner? 🥔Enter breakfast bowls! 🍳This is actually a pretty quick meal! Fry two eggs, ad...
22/10/2025

Leftover air fried potatoes from dinner? 🥔

Enter breakfast bowls! 🍳

This is actually a pretty quick meal! Fry two eggs, add reheated potatoes, and a side salad with sliced cherry tomatoes and avocado. Sriracha catsup on the side!


Forever mixing up breakfast! I had this as a brunch today! Sometimes you just want brie on a Tuesday…enter apple brie gr...
22/10/2025

Forever mixing up breakfast! I had this as a brunch today! Sometimes you just want brie on a Tuesday…enter apple brie grilled cheese! Paired with a simple side salad with balsamic glaze. By the way, this could really work for any meal! I could’ve used more protein here, but it didn’t really fit the bill with the flavor combo.

Checked out Maroon Bells this weekend and it did not disappoint! 🏔️ 🌲
20/10/2025

Checked out Maroon Bells this weekend and it did not disappoint! 🏔️ 🌲

Or should I say fortunately?
10/09/2025

Or should I say fortunately?

I had to try the $20 Erewhon smoothie. I chose the most popular one, which is the strawberry, Hailey Bieber smoothie. Th...
08/09/2025

I had to try the $20 Erewhon smoothie. I chose the most popular one, which is the strawberry, Hailey Bieber smoothie. The smoother skin claim is outrageous. I appreciated the depth of items stocked at this high end market. A highlight was talking to the employees who were arranging the produce and complimented them on their finesse. The sushi looked so good but I had just had lunch and was about to fly home shortly after this.

Forever mixing up breakfast…peach ricotta toast with balsamic glaze + red pepper flakes ⚡️
01/09/2025

Forever mixing up breakfast…peach ricotta toast with balsamic glaze + red pepper flakes ⚡️

Mediterranean bowls ✨⚡️ Zaatar shrimp⚡️ Falafel (Trader Joes frozen)⚡️ Bed of spring mixed greens⚡️ Diced tomatoes⚡️ Chi...
26/08/2025

Mediterranean bowls ✨

⚡️ Zaatar shrimp
⚡️ Falafel (Trader Joes frozen)
⚡️ Bed of spring mixed greens
⚡️ Diced tomatoes
⚡️ Chickpeas
⚡️ Sliced + toasted pita
⚡️ Tzatziki sauce (greek yogurt, lemon, dill, feta, salt, and pepper)

I would’ve also added cucumber and diced red onion!

Back on my breakfast tacos kick 🌮. I’m very much a breakfast food jag girl. This is just sautéed onion, spinach, and egg...
26/08/2025

Back on my breakfast tacos kick 🌮. I’m very much a breakfast food jag girl. This is just sautéed onion, spinach, and eggs with cholula on white corn tortillas. I just use whatever I have on hand that’s chopped!

Finally organized my pantry! All of the bags were really bugging me and falling out when I opened the cabinet… I bought ...
20/08/2025

Finally organized my pantry! All of the bags were really bugging me and falling out when I opened the cabinet… I bought a couple different size mason jars and put my label maker to work! Swipe to see how we started ——>

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PO Box 175
FL
81201

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+13053301933

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