Winter wellness tips

In collaboration with CSUN nutrition intern Sierra King, we came up with a few essential tips to help remind others to take care of themselves this winter season. What are some of your favorite ways to keep up with wellness?

Matcha green tea latte

Have you tried a matcha green tea latte before? I recently did and I really enjoyed it! Thanks to Jade Leaf Matcha‘s support to healthcare workers, they offered a generous discount on the order and I decided to try their Matcha Latte Infusion GLOW – Collagen + Biotin. They come in individual, convenient, on-the-go packets that are ready to be mixed for a delicious drink. It takes less than 5 minutes to prepare! The infusion of collagen is tasteless which is nice so you can focus on the matcha taste and still get the added benefits of collagen and biotin which have been associated with improved overall skin, nail and hair health.

According to their website, each packet contains “grass-fed, pasture-raised bovine hide collagen peptides support organ and tissue health, and plant-based biotin (a vital type of B vitamin) supports skin, hair and nail health. 5g of Collagen protein in each serving. No added sugar or other sweeteners. About 1/3 the caffeine of a cup of coffee (30-40mg), with naturally occurring l-theanine for a calm, alert feeling.”

But first, what is matcha? Matcha is high-grade green tea leaves that are ground up into a fine powder. The green tea powder is typically whisked into a hot liquid to form a drink. Matcha has a unique, earthy, almost “grassy or mossy” smooth flavor without the bitter or astringent taste that some green teas may offer.

Some of the health benefits of matcha are:
-Fiber, chlorophyll and vitamins
-May boost metabolism
-Contains more caffeine than traditional green tea, but less than coffee (perfect for those who want an energy boost but might be caffeine sensitive)
-Can help calm the mind and relax the body
-Linked to lowering cholesterol and risk of certain diseases

Tips on making a matcha latte:
Making a matcha green tea latte is really simple, especially with the convenient ready to mix packets. I happened to have the powder infused with collagen and biotin, but you can really just use plain matcha to make this drink.

  1. You simply combine about 1 teaspoon of culinary matcha powder with 6-8 oz milk (or dairy-free milk of your choice). I recommend using a warm to hot liquid to mix with the matcha so it dissolves better.
  2. Add optional sweetener (1 tbsp or less of honey or sweetener of your choice).
  3. Blend! I highly recommend using a blender or a matcha-specific whisk to prevent clumps of undissolved matcha powder.
  4. Option of adding iced cubes to make it a cold drink.
  5. Sip and enjoy!

New year’s reflection

A new year is a wonderful time to refresh and remind ourselves of what and who truly matters the most to us! There’s much to do and be grateful for throughout the year, but for many, the new year brings reflections, gratitude and a time for resolutions. One of the most popular resolutions is to be healthier. Is this a new years resolution of your own? It’s definitely one of mine and I’ve had this resolution year after year after year. Is this a repeating resolution for you as well? Why, you might ask, is this a recurring resolution many of us continue to keep on the top of our list? Why would this continue to be a resolution even if one has already achieved a healthy diet and lifestyle? Or achieved their goal weight. Or nailed down an exercise regimen to a tee. Because simply, there is no perfect diet, exercise regimen or lifestyle — it is always a work in progress. Year after year, there are new goals we can set for ourselves that can further promote health and wellness. Say, for example, if you achieved last year’s goal of cooking for majority of the week, don’t stop there! For the new year, why not enhance the existing goal by making it a new goal to start a recipe club that includes swapping recipes with friends and family? Goals don’t have to be boring. Make your goals fun, specific, measurable, achievable and realistic.

As we move forward in the new year, be healthy and stay positive, yet realistic. Make time to prioritize your health. It’s truly your first wealth.

If one of your resolutions is to be healthy, but you’re not sure how to get started or would just like some professional guidance and support, reach out to me. I’d love for us to work together in goal setting and getting you to a healthier you. To get started, contact me directly for a free consultation! Happy new year, everyone.

grocery list

What’s on a dietitian’s grocery list?

Ever wonder what a dietitian buys when they go grocery shopping?* Today, I’m going to share with you my must-have grocery list. There’s some variation here and there, but generally, this list consists of foods I eat on a regular basis. These foods are nutrient dense, delicious, versatile, affordable and accessible. The rule of thumb that I stick to and love sharing with my clients when it comes to grocery shopping is, buy most of your items from the outer parameters of the store (where the fresh, unprocessed foods can be found) and minimize buying items found in the inner aisles of the store (where most of the processed foods are). Treat your body with the nutrition it deserves. It will thank you for that!

  • Extra virgin olive oil
  • Organic, baby spinach
  • Brown rice
  • Farro rice
  • Bananas
  • Limes or lemons
  • Oranges, mandarin oranges or clementines
  • Green beans
  • Cherry tomatoes or roma tomatoes
  • Pure clover honey
  • Turkey breast slices
  • Sweet potatoes
  • Broccoli
  • Garlic or shallots
  • Onions
  • Ginger root
  • Lactose free nonfat milk
  • Nonfat Greek yogurt
  • Whole grain granola
  • Chicken breast
  • Ground turkey 93% lean / 7% fat
  • Salmon, cod or tilapia fillets (wild caught, when available)
  • Shrimp
  • No sodium added sparkling water
  • Vegetable stock or low sodium natural chicken stock

*Please keep in mind, this is my usual grocery list and this is not meant to represent every dietitian’s list 🙂

Be portion proficient

Hello! Yes, it’s that time of the year again! The holidays are here and what tends to come with holidays is celebration, food and LOTS of it. Follow these 5 tips to help with portion control during this holiday season.

  1. Sharing is caring! Split an entree with a friend or family member.
  2. Swap out big bowls, plates and utensils for smaller versions to help with portion control and help you eat smaller bites.
  3. Don’t forget to get creative! Utilize measuring tools, your hands and everyday objects such as a deck of cards, a tennis ball, a golf ball, etc  to help you understand portion size.
  4. Plan ahead! Before eating out at a restaurant, make sure you look up a menu to see what healthier food options they offer.
  5. Try drinking water before meals. Drink 4-8 oz of water, wait 15 minutes before eating.