https://www.thenutritiousnapp.com/blog daily 0.75 2025-04-16 https://www.thenutritiousnapp.com/blog/air-fryer-chicken-tenders monthly 0.5 2025-02-08 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/14b37db2-4495-457a-b493-e470b1bca74c/Screenshot+2025-02-08+at+12.34.21%E2%80%AFPM.png Healthy Living - Air Fryer Chicken Tenders - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.thenutritiousnapp.com/blog/the-environmental-toxin-glyphosate-and-its-role-in monthly 0.5 2024-05-23 https://www.thenutritiousnapp.com/blog/how-to-age-better monthly 0.5 2024-05-23 https://www.thenutritiousnapp.com/blog/the-healthiest-granola-gf monthly 0.5 2023-07-12 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/0248c768-3156-42c8-b1dd-6dcdc93c240b/Screenshot+2023-07-12+at+6.18.26+PM.png Healthy Living - The Healthiest Granola (GF) - This granola is the healthiest granola you could possibly make! It has zero refined sugar, only slightly sweetened with 100% natural, raw maple syrup which has less of an effect on your blood glucose levels than table sugar or artificial sweeteners. Plus it’s full of heart healthy, glyphosate free oats, that are sprouted for easy digestion. The flax, chia and hemp seeds add Omega-3 Fatty Acids for an anti-inflammatory boost. And the Zen Basil Seeds pack in even more fiber and nutrients! The Ceylon Cinnamon helps balance blood sugar but always make sure to pair your granola with a protein rich meal like greek yogurt or milk! I love serving mine over a protein smoothie bowl full of frozen berries, kiwi, marine collagen and greens to pack in the nutrients. https://www.thenutritiousnapp.com/blog/protein-cookie-dough monthly 0.5 2022-06-24 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/83614a8e-ba02-42c2-8e55-cc2981f221cb/Screen+Shot+2022-06-23+at+7.43.00+PM.png Healthy Living - Protein Cookie Dough - Ingredients: 1 2/3 cups finely ground, blanched almond flour 2 tablespoons coconut flour 4 scoops Collagen 3 tablespoons pure maple syrup 3 tablespoons melted coconut oil 1 ½ teaspoons pure vanilla extract 3 tablespoons paleo vegan chocolate or chopped paleo vegan dark chocolate https://www.thenutritiousnapp.com/blog/mctoil monthly 0.5 2022-04-01 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/c33e5c38-a4bc-4263-ba6c-5038d064e315/Screen+Shot+2022-03-31+at+7.23.19+PM.png Healthy Living - What is MCT Oil? - Most fats we eat are long chain triglycerides which have a longer digestion / absorption timeline than medium chain triglycerides. MCTs are a type of saturated fat that is more easily digested and less likely to be stored as body fat. MCTs head straight to the liver where they are turned into ketones. Ketones are a source of energy for the body when carbohydrates are in short supply. They are also a direct source of energy for the brain! This is why many people use it when fasting or first thing in the morning. The highest amount of MCTs are found in coconut oil, which has been classified as a superfood! There are many health benefits of MCT Coconut Oil: 1.) Better Blood Sugar Balance & Weight Loss- MCT Oil may help insulin sensitivity, especially in those with diabetes. It has also been shown to help aid in weight loss. Studies showed that those who made MCT Oil a part of their routine had a higher loss of total body fat, subcutaneous fat & visceral fat than those that did not. 2.) Improved Brain Function - Some research shows that MCTs can improve learning, memory, and brain function in people with dementia & Alzheimer’s disease. Studies also show MCT oil can potentially help those who suffer from epilepsy & children with autism. “Glucose is the brain's principal energy substrate. In Alzheimer's disease, there appears to be a pathological decrease in the brain's ability to use glucose. Neurobiological evidence suggests that ketone bodies are an effective alternative energy substrate for the brain. Medium-chain triglycerides (MCTs) are metabolized to ketone bodies that serve as an alternative source of energy for neurons.” 3.) Improved Cholesterol levels - research has shown MCT oil can raise HDL cholesterol and reduce total cholesterol by 12.5% 4.) Healthier Gut - MCT oil promotes more healthy bacteria in the gut and has been shown to strengthen the intestinal barrier which protects the body from harmful pathogens. As a result, the microbiome becomes healthier and reduces the risk of dysbiosis and leaky gut. 5.) Anti-inflammatory - MCT oil helps reduce the body’s inflammatory response. Research has shown MCT oil is more effective than other oils at reducing inflammation, which has been shown to be the cause of most chronic disease. https://www.thenutritiousnapp.com/blog/brainhealth monthly 0.5 2022-03-02 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1646248626629-64WRB8AHWF0A48RVUJRQ/unsplash-image-fP1Chij6dH4.jpg Healthy Living - Did you know what you eat impacts your health? - The Standard American Diet (SAD) is literally making Americans sad.⠀ https://www.thenutritiousnapp.com/blog/fourth-of-july-berry-tart monthly 0.5 2021-06-29 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1624475195544-KOBKA091TVJSR4DMRTRZ/IMG-1889.jpg Healthy Living - Fourth Of July Berry Tart Ingredients: 2 1/4 cups Almond flour 1/4 cup Powdered Monkfruit Sweetener— I used Lakanto 5 tbsp Melted butter 1/4 tsp Sea salt 5 scoops Unflavored Collagen Peptides 6 oz Mascarpone 1/3 cup Kite Hill Cream Cheese 1 tsp Pure vanilla extract 2 tbsp Powdered Monkfruit Sweetener Organic Sliced Strawberries, Blueberries, Raspberries & Blackberries https://www.thenutritiousnapp.com/blog/chickenmeatballs monthly 0.5 2021-06-01 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1622576621440-TJ6J14N52USZJ0XVPGJM/IMG-1720+%281%29.jpg Healthy Living - Chicken Meatball Recipe (Gluten-free) - ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Ingredients (makes 9 meatballs): 1 lb Lean Ground Chicken⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1/4 Cup Chopped Parsley⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2 Tbsp Italian flavored Nutcrumbs⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3 Minced garlic cloves⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3 Tbsp Grated Parmesan Cheese⠀⠀⠀⠀⠀⠀⠀⠀⠀ Salt to taste⠀⠀⠀⠀⠀⠀⠀⠀⠀ Monte Bene Tomato Basil Sauce (Rao's or Michael's of Brooklyn are other clean brands)⠀⠀ https://www.thenutritiousnapp.com/blog/eatingatrestaurants monthly 0.5 2021-05-31 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1620762903196-4CKMX3R4QLWGAP64CQR4/IMG-4715.jpg Healthy Living - How can you eat healthy when dining out? Unfortunately it can be hard! - Do your best! Whatever it is, the way you tell your story online can make all the difference. https://www.thenutritiousnapp.com/blog/proteinballs monthly 0.5 2021-05-31 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1622029160632-78VEKHGTXMFLMAI9UEQV/IMG-7471.jpg Healthy Living - Oatmeal Raisin Protein Power Balls Ingredients: 1 cup Organic Oats (Bob's Red Mill Organic, Gluten-Free Old Fashioned Oats are the cleanest with no harmful pesticides) 1 cup Medjool Dates 3 Scoops Unflavored Collagen Powder (I used Vital Proteins) 2 tbsp Ground Flax & Chia Seeds (I used a blend, can do 1 tbsp of each) 2 tbsp Creamy Almond Butter (only ingredient should be almonds, I used Trader Joe's Organic Creamy Almond Butter) 3/4 Cup Organic Raisins (only ingredient should be raisins) 1 tsp Vanilla Extract 1/3 cup Filtered Water https://www.thenutritiousnapp.com/blog/allergyseason monthly 0.5 2021-05-11 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1620761442747-3FF917M8BJROFCVNQD5G/IMG-4660.jpg Healthy Living - Are your Allergies worse than ever? - So what can you do besides take medicine? Whatever it is, the way you tell your story online can make all the difference. https://www.thenutritiousnapp.com/blog/mangopicodegallo monthly 0.5 2021-05-03 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1620072771039-T61U8MM15H8EEWKBXOKN/Untitled+design.png Healthy Living - Healthy Mango Pico de Gallo - Ingredients:⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1 mango, chopped⠀⠀⠀⠀⠀⠀⠀⠀⠀ ½ small red onion, finely diced⠀⠀⠀⠀⠀⠀⠀⠀⠀ Juice from 1 lime⠀⠀⠀⠀⠀⠀⠀⠀⠀ ½ tsp sea salt⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1 tomato, chopped⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1/2 cucumber, chopped⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1/2 cup fresh cilantro, minced⠀⠀⠀⠀ https://www.thenutritiousnapp.com/blog/clean-chicken-salad-recipe-gf monthly 0.5 2021-04-22 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1619117008458-JTMS57CK8DGH7UDLBV94/IMG-6587.jpg Healthy Living - Clean Chicken Salad Recipe (GF) - Ingredients:⠀ 1/8 Red Onion, diced⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3 tbsp Avocado Oil Mayo ( Primal Kitchen is the cleanest)⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2 tbsp Pesto (we make our own using pine nuts, basil, garlic, olive oil & parmesan cheese, but Gotham Greens has a clean one)⠀⠀⠀⠀⠀⠀⠀⠀⠀ Handful of walnuts, finely chopped⠀⠀⠀⠀⠀⠀⠀⠀⠀ Handful of cut Grapes, finely chopped⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1 tbsp Dijon Mustard ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Leftover 1/2 Roasted Chicken, cut into small pieces Sea Salt to taste⠀⠀⠀⠀⠀⠀⠀ Optional- Diced Celery stalk Directions:⠀⠀⠀⠀⠀⠀⠀⠀⠀ Cut leftover Cooked Chicken into small pieces. Combine in a bowl with the red onion, pesto, walnuts, grapes, dijon mustard and avocado oil mayo. Mix well. Then serve over a bed of greens with your favorite veggies or Whole Grain Bread! I like making mine into a BLT Salad https://www.thenutritiousnapp.com/blog/crispy-teriyaki-salmon-stir-fry-gf monthly 0.5 2021-05-14 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1616526114828-N1LJ6AD4MP3RVCH5JPLB/IMG-0076+%281%29.jpg Healthy Living - Crispy Teriyaki Salmon Stir-fry, GF - Salmon Marinade (save some for serving): 3 Tbsp Extra Virgin Olive Oil 3 Tsp Raw Honey 3 Tbsp Coconut Aminos Garlic Sauce Juice from 1 lemon 3 Garlic Cloves, finely minced Salt & Pepper Stir-fry Ingredients (adjust amounts based on # of people serving): 2 Salmon Fillets (5-6 oz) 1 cup Frozen Brown Rice or 2 cups Frozen Cauliflower Rice 1 Zucchini, Sliced Head of Broccoli, chopped into florets Bunch of Carrots, Peeled & Sliced https://www.thenutritiousnapp.com/blog/spring-pea-amp-asparagus-risotto monthly 0.5 2021-04-01 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1617238574852-NHR1RQXWSVN4KXPK1CR9/IMG-6472.jpg Healthy Living - Spring Pea & Asparagus Risotto - Ingredients (Serves 6): 3/4 Cup Wild Rice 3/4 Cup Banza Rice 2 Tbsp Olive Oil 1 Shallot, Minced 2 Cloves Garlic, Minced 2 Cups Frozen Peas 1/4 Cup Dry White Wine 7 Cups Low Sodium Vegetable Broth 1 bunch asparagus, preferably thin, trimmed and cut into 1-in pieces 1/4 teaspoon salt Freshly ground black pepper 1/2 cup grated Parmigiano-Reggiano https://www.thenutritiousnapp.com/blog/ekeffpim98l0s5p9khiets2gah8unu monthly 0.5 2025-04-16 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1617037771394-5IP40BBTI9FH5950T8O1/Screen+Shot+2021-03-29+at+1.08.28+PM.png Healthy Living - How to build a Healthier Easter Basket! https://www.thenutritiousnapp.com/blog/tempehstirfry monthly 0.5 2022-06-23 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1616008138792-POBPJ7XI25RQXC04RPO5/IMG-5754.jpg Healthy Living - My new favorite Gut-healthy, Probiotic-rich, Fermented food… - Serves 2 Ingredients: Olive or Avocado Oil Spray 1 cup chopped asparagus 1/2 medium-sized white onion, sliced 2 garlic cloves, finely chopped 2 cups chopped broccoli 2 cups chopped brussels sprouts salt and pepper, to taste Primal Kitchen No Soy Teriyaki Sauce 4 cups frozen cauliflower rice 6 oz. tempeh, cubed 2 tbsp Coconut Aminos 1 tsp garlic powder generous pinch of pepper https://www.thenutritiousnapp.com/blog/healthygutbacteria monthly 0.5 2021-03-17 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1615901583626-SR82ZKMWJCKHMCWL31VG/Screen+Shot+2021-03-15+at+5.17.11+PM.png Healthy Living - The #1 Killer of Healthy Gut Bacteria… - Did you know Antibiotics are the #1 killer of Healthy Gut Bacteria? 70% of your immune system is located in your microbiome, which develops after birth based on the bacteria you are exposed to during the first years of life. Having a robust immune system and the proper healthy gut bacteria to protect you from illness is imperative. Yet, Antibiotics kill both the bad bacteria that make you sick and the good bacteria that keep you healthy! Essentially ridding our bodies of all the healthy bacteria it has worked to accumulate since birth.. Decimating your gut from all bacteria leaves you more susceptible to viruses, bad bacteria, allergies & even chronic conditions like Autoimmune Disorders. This creates a never ending cycle of being sick! Taking a probiotic supplement after Antibiotics does not replace all those healthy bacteria, especially not the diverse microflora you had accumulated since birth. And they can leave you at risk for developing more serious chronic illnesses like Autoimmune Conditions. https://www.thenutritiousnapp.com/blog/myfavoritecbd monthly 0.5 2021-03-03 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1614276674625-73B53VD5L77O6ATIDX94/Screen+Shot+2021-02-25+at+1.10.37+PM.png Healthy Living - My Favorite CBD Tonic is a company that was started by a fellow Institute of Integrative Nutrition Alumni, Brittany Carbone. She wanted a more natural way to manage her anxiety that she could incorporate into her daily routine, even while working. She started integrating adaptogens with CBD, which is how Tonic’s OG Blend was born. She and her family started a hemp farm in Upstate NY where they create CBD blends that contain Adaptogens as well as other herbs and plants that not only promote calm, but have many other benefits. Adaptogens and Black Seed Oil combined with CBD help double down on each other’s effects, creating an even more calming, anxiety & stress reducing “tonic” . https://www.thenutritiousnapp.com/blog/healthy-vodka-sauce-gluten-amp-dairy-free monthly 0.5 2021-02-24 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1614030246950-39E2R8LL41R8OXK17VW3/IMG-4565.jpg Healthy Living - Healthy Vodka Sauce, Gluten & Dairy -Free Ingredients: + 1 tablespoon extra virgin olive oil + 1 medium white onion, chopped + 3 cloves of garlic, minced + 1 cup vodka (not flavored!) + 1/2 Jar Monte Bene, Michael's or Rao's Tomato Basil Sauce (clean ingredients!!) + 1 cup Unsweetened Plain Almond Milk + 1 teaspoon salt + 1/4 teaspoon pepper + Chickpea Pasta (I used @eatbanza) + Freshly Grated Parmesan Cheese https://www.thenutritiousnapp.com/blog/the-secret-to-managing-stress-and-anxiety monthly 0.5 2021-02-17 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1613432970067-DMF37IFPILAP0B7HJVH1/image-asset.jpeg Healthy Living - The Secret to managing Stress and Anxiety… - CBD (cannabidiol) is a naturally occurring substance that is just one of the hundreds of cannabinoids found in the hemp plant. Unlike THC, it does not produce a “high” feeling, instead it helps your body attain homeostasis, which is the state of balance it’s always striving towards. Unfortunately due to the world we live in, we are constantly experiencing stress, anxiety, eating unhealthy foods and being exposed to environmental toxins. These all contribute to inflammation in the body, which is a disease causing problem that you can read about here. https://www.thenutritiousnapp.com/blog/brussels-caesar-salad-with-sourdough-croutons monthly 0.5 2021-02-09 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1612206331641-SZVMO18ENPNWYWD1LFJ7/IMG-3882.jpg Healthy Living - Brussels “Caesar” Salad with Sourdough Croutons Ingredients: 2 Bags / 20 oz of Brussels Sprouts 2 tbsp Olive Oil 1 tsp garlic powder 1 tsp onion powder 2 Slices Sourdough Bread Nutritional Yeast (Dairy Free Version) or Parmesan Cheese 1/2 Avocado 4 tbsp Tahini 1 medium sized Lemon, juice 1 tbsp Extra Virgin Olive Oil 1 clove of Garlic, minced 1/4 tsp Onion Powder 4 tbsp Filtered Water Salt and Pepper https://www.thenutritiousnapp.com/blog/stress-busting-smoothie monthly 0.5 2023-11-20 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1610391692408-NIBS9JYG9YZA245YEIWI/image-asset.jpeg Healthy Living - Stress Busting Smoothie - Ingredients: 1 cup Frozen Organic Strawberries 1/2 cup Frozen Organic Wild Blueberries 2 handfuls Organic Dandelion Greens 1 cup Organic Aloe Vera Juice Inner Filet 1 tsp Ashwaghanda Powder ( Purchase here) 1 tsp Reishi Powder ( Purchase here) 1 tsp Spirulina 1 scoop Marine Collagen Peptide Powder & 1 Scoop Truvani Unflavored Protein Powder 2 tsp Organic Cacao Powder (not cocoa!) 2 Tbsp Organic Naked Peanut Butter Powder 1 Date 1 Kiwi Directions: Add all ingredients to blender and blend on high! I like to drizzle my peanut butter on top but you can do whatever you prefer. Top your smoothie with my granola, fresh fruit, hemp or chia seeds. https://www.thenutritiousnapp.com/blog/what-is-inflammation monthly 0.5 2021-01-12 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1610040772524-MO78F12WW7H9450EKNRF/Screen+Shot+2021-01-07+at+12.32.29+PM.png Healthy Living - What is Inflammation? - The body’s white blood cells send chemicals into your blood or tissues, increasing blood flow to the infection, virus or injured body part as protection. This can result in swelling and redness. This is the case for everything from acne (caused by bacteria) to splinters, to broken bones. This process is natural and beneficial. However, the trouble occurs when your body remains inflamed. https://www.thenutritiousnapp.com/blog/areyoureadytochange monthly 0.5 2020-12-29 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1608648700808-R98S56C4XQ6YD1NFK2P4/Healthy+Photo+Honeymoon.jpg Healthy Living - Are you ready to let go of whatever is holding you back? - Here’s three ways I can help you get unstuck and help put you on a clearer path ahead: 1.) Identify your needs -We live in a super busy world. Most of us don’t sleep enough, don’t have enough quality time with our loved ones and friends, and don’t even think about what we need and what gives us the chance to recharge. You need to stand up for your needs, because no one else will! And I can help you do just that. Making small, repeatable changes creates longterm habits, which is where we will start! #2 -Get clear on your Goals - Get clear about your goals and start weighing your decisions against them. Does how you are living your life align with how you want to be spending your time? Does it align with how you want to feel? #3 - Deep-dive into your emotions - In our daily life, we get into such a routine that we might forget about our emotions. Society tells us if we cry no one will take us seriously, holding it together adds to our credibility and lack of emotion shows strength. But this is all wrong, this is your life and how you feel matters. You can and should ask for help to feel better and that is where I can help! https://www.thenutritiousnapp.com/blog/why-are-you-so-tired-here-are-my-top-tips-to-increase-your-energy monthly 0.5 2020-12-21 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1608223282557-G09VZ4ZHX6VQAWTTD8NV/IMG-2630.jpg Healthy Living - Why are you so tired? Here are my top tips to increase your energy - Feeling tired can also be a result of low Vitamin B12 levels. B12 is an essential nutrient that your body can’t make on its own, so you need to get it from your diet or supplements. When your body is low in B12, you have fewer red blood cells, which means that less oxygen is getting from the lungs to other parts of the body, which is why a deficiency results in fatigue. B12 is produced by bacteria found in soil and water as well as in the guts of animals (including humans). Animals that graze on grass have vitamin B12 in their muscles and flesh because they eat grass & root soil particles that contain microorganisms with cobalamin and cobalt. B12 used to be obtained through vegetables and water but our lifestyles are much different now. Our drinking water is chlorinated, which kills B12-producing organisms and vegetables are sanitized, not straight from the ground. https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1608220089348-2GA1O8SQTOEN1BR7644C/image-asset.jpeg Healthy Living - Why are you so tired? Here are my top tips to increase your energy Those are definitely causes of low energy. But did you know fatigue is also a symptom of an intolerance to gluten, dairy, eggs, soy and/or corn? It can also be a sign of deficiency in certain vitamins & minerals....B12 and Iron especially. Or it could be that you need to drink more water. Water is the main component of blood and is essential for carrying nutrients to our cells & taking away waste products. If your body is short on fluids, one of the first signs is feeling fatigued! You also may need more sleep, to realign your circadian rhythms, have less caffeine, work out more, or eat more protein. As you can see, figuring out the root cause can take some experimentation. So where should you start? First, let’s look at your diet. Are you still consuming “energy” bars and relying on caffeinated drinks throughout the day? An Ohio State University study compared the glycemic index of typical energy bars with other sources of carbohydrates. The power bars were no better than a candy bar at providing sustained energy. https://www.thenutritiousnapp.com/blog/butternut-squash-lasagna-vegetarian-dairy-free-gluten-free monthly 0.5 2020-12-20 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1608318230547-RLSN2ZEU3EEX57XLQZC0/IMG-2971.jpg Healthy Living - Butternut Squash Lasagna (Vegetarian, Dairy Free, Gluten Free) Ingredients (Serves 4): 1/2 box Banza Chickpea Lasagna 1/2 container Kite Hill Ricotta Cheese 1 11oz Package of Baby Spinach 1 Butternut squash, peeled, seeded and cut into 1/8-inch slices 1/2 medium white onion, chopped 4 garlic cloves, minced 1 cup vegetable broth, warmed 4 tbsp nutritional yeast (or dairy free parmesan cheese) 2 tablespoon chopped fresh sage, plus more for serving 2 cups Shredded Dairy Free Mozzarella Cheese Olive Oil Spray Salt & Pepper to taste https://www.thenutritiousnapp.com/blog/butternut-squash-carbonara monthly 0.5 2020-12-15 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1607555223153-7YZUANQ093Z80E4MDDB9/IMG-2803.jpg Healthy Living - Butternut Squash Carbonara - Butternut Squash Carbonara (Gluten-free) Ingredients (serves 2): 1 lb butternut squash, peeled, seeded and cut into 1-inch cubes or use frozen already cut (3 cups) 1/2 medium white onion, chopped 4 garlic cloves, divided 2 tablespoons extra-virgin olive oil, divided 1 teaspoon salt, divided ¼ teaspoon ground pepper 1/2 box Banza Chickpea Spaghetti Package of Hearts of Palm Spaghetti/ Linguine handful of chopped fresh sage 1 cup vegetable broth, warmed 4 tbsp parmesan cheese (or nutritional yeast) https://www.thenutritiousnapp.com/blog/how-sugar-affects-our-body monthly 0.5 2020-12-14 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1607371946698-1X2YK6UA33JKWVYNVLJD/image-asset.jpeg Healthy Living - You’re Sweet enough already…. When you eat sugar and its not paired with fiber and protein like it is when you are having fruit or milk, your blood sugar levels rise quickly which gives you an energy burst but then quickly fall, leading you to feeling hungry again and have mood swings. If you’re eating way too much sugar, your pancreas gets overworked and your body stops responding properly to insulin, which is called insulin resistance. Insulin resistance is the essential driver of almost all chronic western diseases including Heart disease, Cancer, Diabetes, Obesity, Autoimmune Disorders & Alzheimers. Insulin fuels cancer growth and so does sugar. Excess sugar can also increase joint pain, damage collagen & elastin in your skin, and damage the liver. It can lead to an increase in disease-causing bacteria in our gut microbiome, causing further damage throughout the body. https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1607371506194-OJUOZE9OIKT4TNJ7FT8W/image-asset.jpeg Healthy Living - You’re Sweet enough already…. Sugar comes as fructose, sucrose (aka table sugar which is glucose + fructose), maltose (which is glucose + glucose), galactose, and lactose (galactose + glucose, found in dairy). These are typically natural sugars found in foods. For example, fructose is a sugar found naturally in fruits, some vegetables and honey. The term “added sugar” however, which is now required on nutrition labels, does not include sugars that are found naturally in foods. https://www.thenutritiousnapp.com/blog/what-exactly-does-a-holistic-health-coach-do monthly 0.5 2020-12-08 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1606936186600-U1GR7010SD0WE4GNIS4X/image-asset.jpeg Healthy Living - What exactly does a Holistic Health Coach do? Doctors are geniuses, don't get me wrong. What they do for us is amazing. They perform surgery, they cure cancer, they provide us with life saving treatments. But guess what? We don't always NEED medicine. Medicine is like a bandaid for symptoms. Don’t you want to figure out the root cause of your illness? and what exactly is causing your symptoms? https://www.thenutritiousnapp.com/blog/dark-chocolate-pumpkin-truffles-gf monthly 0.5 2020-11-30 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1606769520567-Q9SZTY17JLJRNAS4OO3Q/BA26DEA1-1BCE-48E4-85F9-EFDB48E1B2F6_1_105_c.jpg Healthy Living - Dark Chocolate Pumpkin Truffles (GF) - Dark Chocolate Pumpkin Truffles (GF) Ingredients: 1/2 cup pumpkin puree 1/2 cup creamy peanut butter 10 Medjool dates (pit removed) 2 tbsp coconut oil 3/4 cup almond flour 2 tsp vanilla extract 1 tsp pumpkin pie spice Topping: Dark chocolate chips or bar Cacao powder Sea Salt https://www.thenutritiousnapp.com/blog/how-to-have-a-healthier-thanksgiving monthly 0.5 2020-11-25 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1606174090578-OC5T2ZF3S1CGX41M3HUJ/Screen%252BShot%252B2020-11-23%252Bat%252B6.23.42%252BPM.jpg Healthy Living - Tips for a healthier Thanksgiving - This type of thinking leaves you feeling: Bloated Tired & Lethargic Nauseous Guilty about binging on delicious food Anxiety from the "all or nothing" mentality A lack of self-control Regretful https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1606173270736-YGEWCDK2IJYYLQWFSB17/image.jpg Healthy Living - Tips for a healthier Thanksgiving - I encourage you to change your mindset around other lifestyle habits as well. To set yourself up for a healthy, happy Thanksgiving, try the following: 1.) Sleep In - sleep is crucial for managing your mood, immune system and hunger hormones. Treat yourself to an extra hour - reminder this can be in the form of going to bed earlier, not just sleeping later! 2.) Get Moving - work out, take a run or walk, do a spin class, do an online yoga class. Exercise gets your digestion moving, decreases stress & boosts immunity…all things we could use this holiday 3.) Hydrate! Drink lots of water throughout the day, including while drinking wine or cocktails. This will help your liver clear out any toxins. 4.) Eat as many fruits and vegetables as you can. Eating raw fruits & vegetables helps prime your digestion with the right enzymes for digesting heavier meats, dairy & carbohydrates later on. Make sure to have some fruit in the morning for Vitamin C & try to have some Carrots, Cucumbers, Celery or Grapes with your appetizers. Their fiber helps fill you up and you get a higher volume of food for less calories. 5.) Meditate, do yoga or take deep breaths. Breathing is a proven hack to turn off your stress response. Stress activates the sympathetic nervous system which shuts off bodily functions aka proper digestion. Did you burn the turkey? Leave the Green beans on too long? Deep belly breathing triggers the parasympathetic nervous system which activates our rest and digest systems. This will ensure you fully digest the food you’re eating and reduce chances of any stomach discomfort/upset. https://www.thenutritiousnapp.com/blog/stuffed-acorn-squash-gluten-free monthly 0.5 2020-11-24 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1605901954492-P63FSD6VDPASM3V3TCPN/IMG-2198.jpg Healthy Living - Stuffed Acorn Squash (Gluten Free) - Ingredients 1 Acorn Squash Avocado Oil Spray /Avocado Oil Sea Salt 2 tbsp Parmesan cheese Handful of Sprouts ( I used Mung Bean) 2 Cloves of Garlic, Chopped Handful of Arugula or Spinach Uncle Ben’s Ready Rice Long Grain & Wild Rice 2 tbsp Pumpkin Seeds 2 tbsp Pomegranate seeds https://www.thenutritiousnapp.com/blog/pumpkin-protein-muffins-dairy-free-amp-gluten-free monthly 0.5 2023-12-13 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1605809123650-W0C7I7RSQNWXBI43821U/IMG-1976.jpg Healthy Living - Pumpkin Protein Muffins (Dairy Free & Gluten Free) - Ingredients 3 cups Gluten Free Oat Flour or Gluten Free Old-fashioned Oats 1 Tbsp pumpkin pie spice 1 ½ tsp baking soda ¾ tsp fine sea salt 2 eggs or 2 Flax Eggs for Vegan 12 scoops Collagen, unflavored 1 1/8 cup unsweetened almond milk 1 cup pumpkin puree ½ cup maple syrup 3 Tbsp melted coconut oil 1 tsp vanilla extract https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1605807287394-JKOML2H2SWT9GK47BM8Z/12CE4140-5C20-43F9-9C4F-C287736AED52.JPG Healthy Living - Pumpkin Protein Muffins (Dairy Free & Gluten Free) Oat Flour / Ground Old Fashioned Oats Oats are a fiber powerhouse because they contain beta-glucan. Beta-glucan is a soluble fiber, meaning it partially dissolves in water. This slows our digestion, so it doesn’t absorb sugar as quickly, keeping our blood sugar & insulin levels stable. As it goes through the digestive track, beta-glucan sweeps up cholesterol with it, helping to lower total cholesterol levels. It also helps maintain healthy gut bacteria, and reduces constipation /bowel issues. Studies on beta-glucan’s effect on the immune system are promising, showing that it may help the body fight off disease & infection more effectively. https://www.thenutritiousnapp.com/blog/chicken-under-a-brick-with-chimmichurri monthly 0.5 2020-11-16 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1605546310189-E91LXGG4YXFQWJZFDUT6/IMG-0770.jpg Healthy Living - Chicken under a Brick with Chimmichurri Sauce Chicken Marinade Ingredients: 1 tbsp fresh lemon juice 1 tbsp kosher salt 1 tsp dried oregano Fresh thyme sprigs, chopped Minced Garlic 1/4 cup extra-virgin olive oil 1 Whole spatchcocked organic chicken *Alternatively, Trader Joe’s Lemon Spatchcocked Chicken comes marinated and ready to put on the grill! Marinade Directions: Rub the chicken with the marinade, cover and refrigerate for as long as possible. Bring to room temperature before grilling. https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1605548009928-YXV53TI4HMU53TH781TY/IMG-0766.jpg Healthy Living - Chicken under a Brick with Chimmichurri Sauce Chimichurri Ingredients: 1/4 cup extra-virgin olive oil 1/4 cup chopped parsley 1 tbsp chopped cilantro 1 tbsp fresh lemon juice 1 large garlic clove minced A sprinkle of dried oregano & kosher salt https://www.thenutritiousnapp.com/blog/my-1-health-tip-i-give-my-clients monthly 0.5 2020-11-09 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1604954937928-L0HKRPXZZ7N1JHNXAI14/Screen+Shot+2020-11-05+at+1.56.58+PM.png Healthy Living - The #1 Health Tip I give my clients…. - The inner capsule of a Seed Synbiotic contains 24 Probiotic strains which all have proven benefits specific to that strain, and the outer capsule contains Prebiotics. When certain beneficial strains of bacteria interact with select prebiotic compounds they are transformed into powerful short chain fatty acids. These are the primary source of energy for the cells lining your colon. Short Chain fatty acids are critical to gut health, and one of the most important is called butyrate. Butyrate strengthens the lining of the intestines, and a stronger intestinal barrier means better absorption of nutrients. As a result, both Probiotics and Prebiotics are essential for systemic health. https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1604953060064-4OJK04B60AFYDTK3HAQJ/Mint%2Band%2BWhite%2BResume%2BCV%2BWebsite%2B%25282%2529.jpg Healthy Living - The #1 Health Tip I give my clients…. - Seed’s Proven Benefits include: synthesizing vitamins & minerals and improving their absorption, which enables the body to produce enzymes, hormones & other substances essential for proper growth and development supporting gastrointestinal function & digestive health, which means less bloating, cramping and easier to pass bowel movements promoting gut barrier integrity, which means allowing inn necessary nutrients but protecting the gut from bacterial toxins & pathogens heart & cardiovascular health gut immune function dermatological health https://www.thenutritiousnapp.com/blog/butternut-squash-caramelized-onion-white-cheese-pizza monthly 0.5 2020-11-09 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1604786294322-N4EAJXQ8EMUUVC4K3H1R/IMG-1849.jpg Healthy Living - Butternut Squash Caramelized Onion White “Cheese” Pizza - This Gluten-Free, Dairy-Free, Squash & Caramelized Onion White “Cheese” Pizza was a crowd pleaser! Ingredients: 1 Gluten Free Dairy Free Cauliflower Pizza Crust (I used the Trader Joe’s Cauliflower Pizza Crust) (FYI - Cali’Flour Foods & Whole Foods both have parmesan in their crusts if you are truly DF) 1/2 White Onion, Sliced Frozen Butternut Squash Cubes (or freshly cubed and peeled Butternut Squash) Olive Oil Kite Hill Dairy Free Plain Cream Cheese Whole Foods Plant Based Shredded Mozzarella Cheese Alternative 3 Cloves Garlic, coarsely chopped https://www.thenutritiousnapp.com/blog/probiotics monthly 0.5 2021-01-20 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1604952533099-7KRWZ2O0NUO7BGINP4F0/Screen+Shot+2020-11-05+at+2.40.30+PM.png Healthy Living - How to find the healthiest Probiotic! - Probiotics are live microorganisms that help improve or restore the proper mix of bacteria in our gut. The key word here is live- and in the case of probiotic supplements it refers to these bacteria surviving the the trip from the manufacturer to you and from your mouth to the colon. Probiotic supplements must be protected as they move through the harsh environments of the digestive system where corrosive acid and bile salts await. We need these healthy bacteria throughout our body for the rest of our bodily systems to function optimally. https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1604952634598-K7CSV4NK4GOHL0E9EBCG/Screen%2BShot%2B2020-11-05%2Bat%2B1.57.09%2BPM.jpg Healthy Living - How to find the healthiest Probiotic! - To determine if you should buy a particular probiotic, these are the questions you should ask: 1.) Which strains- not just species -are included in this probiotic? 2.) Are the strains in this probiotic included in clinically-verified dosages? 3.) Have these strains, in these amounts, been studied in human clinical trials to demonstrate a benefit to my body? If the company making the probiotic can't provide scientifically validated answers to these 3 questions, consider that a red flag! Be sure to check back next week for which Probiotics I recommend and to get a discount on your first order! https://www.thenutritiousnapp.com/blog/is-plant-based-beef-better-for-you monthly 0.5 2020-11-10 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1603473473700-0CYSZQTRS6NWTWHL13GK/IMG_1381.jpg Healthy Living - Is Plant-Based Beef Better? - Reducing our intake of red meat is a choice we should all consider to lessen our carbon footprint and improve our heart health. For Vegetarians and Vegans, Plant-based burgers are a great option to still enjoy the taste of beef. But are they better for our bodies? I tried my first ever Plant-based Burger recently, which was a Pea Protein Burger from Trader Joe’s. For my first burger not made out of meat, I was pleasantly surprised by the taste! Pea protein is a high-quality protein and a great source of iron, which is why I decided to try it. It can aid muscle growth, weight loss and heart health. This patty in particular was super filling with 18g of Pea Protein and 5g of Fiber from Pea Fiber, Beets & Oat Fiber. It also contained 20% of the Recommended Daily Value of Iron. https://www.thenutritiousnapp.com/blog/why-bacteria-is-actually-the-key-to-health monthly 0.5 2020-11-09 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1601315906583-W4AQVDBWT32KLZ3081C7/the+gastrointestinal+system.JPG Healthy Living - Why Bacteria is actually the key to health… - This image illustrates how the human body is interconnected and the gastrointestinal system sits at the center of it all. It influences everything, so while improvements in gut health are often the most immediate, having diverse gut bacteria can have powerful effects across the whole body. To develop a healthy microbiome we must eat a diverse range of foods, especially plants, vegetables and fiber because different strains of microbes feed on different things. A less diverse diet means a less diverse microbiome which can impact your health negatively in many ways. https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1601315662387-87NWMVQG0WVM8YKG2RAM/bacteria+shapes.JPG Healthy Living - Why Bacteria is actually the key to health… - The human body is 50% microbes, which are tiny microscopic organisms you cannot see. Their home is called the human microbiome, which is primarily made up of bacteria but also includes fungi and viruses. Most reside in the gut aka the gastrointestinal tract. However the skin, mouth and vagina also have their own biomes. The microbiome weighs 3-5 lbs and is completely unique to each individual. It is constantly changing because things like diet, exercise, medicine, and sleep all impact and alter its composition on a daily basis. https://www.thenutritiousnapp.com/blog/all-about-eggs monthly 0.5 2020-07-27 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1595879873354-C2PFN1N8CUNBU1DVA9UF/image-asset.jpeg Healthy Living - All About Eggs! https://www.thenutritiousnapp.com/blog/eggplant-parmesan-stacks monthly 0.5 2020-07-13 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1594677518936-XPT5N9PW9V5SFTHU54UQ/IMG_4845.jpg Healthy Living - Eggplant Parmesan Stacks - Ingredients: 1 Large Eggplant, cut into slices Unsweetened Almond Milk Chickpea Breadcrumbs Garlic Powder Salt Parmesan Cheese for sprinkling on top Spinach ( 1/2 bag) 1 Jar Tomato Sauce - must have clean ingredients - no added sugar ex. Rao’s or Monte Bene ( will not use the full jar) https://www.thenutritiousnapp.com/blog/healthy-vegetable-risotto monthly 0.5 2020-05-19 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1589212301654-7Y8HMHOA3LXS3KP9CHZ7/E66BB2BF-E6ED-4BDC-A0B0-AC1482CE5823.jpg Healthy Living - Healthy Vegetable Risotto - Serves 4 Ingredients: 1 Cup Brown, Wild or Banza Rice 2 Tbls Olive Oil 1 Shallot Minced 2 Cloves Garlic Minced 1 Cup Frozen Peas & Carrots 1/4 Cup Dry White Wine 7 Cups Vegetable Broth Salt & Pepper to taste Optional - add other Vegetables such as Asparagus, Mushrooms, Broccoli etc. Optional- Mix in 1/2 cup Parmesan Cheese before serving https://www.thenutritiousnapp.com/blog/chickpea-crumb-amp-parmesan-crusted-salmon monthly 0.5 2020-04-26 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1587913102556-87MR4740DWGOJOQRAON7/IMG-9197.JPG Healthy Living - Chickpea Crumb & Parmesan Crusted Salmon - Serves 1 ( increase per fillet as needed) Ingredients: 1 tbsp Chickpea Crumbs (can also use panko or breadcrumbs) 1 tbsp Grated Parmesan 2 sprigs Rosemary finely chopped Sea Salt 6 oz Salmon portion ( I prefer the taste of Farmed Salmon but only buy from Whole Foods and trusted fish markets, feel free to use whatever kind you prefer) Vegetables of your choosing- Carrots, Asparagus, Potatoes- anything works! Directions: Preheat the oven to 380 degrees. Spray a baking sheet with olive oil spray and place salmon skin side down. Mix the chickpea crumbs, parmesan, rosemary and sea salt together and then apply to the top of the salmon. Toss washed vegetables in olive oil, salt and rosemary. Add to baking sheet. Bake in the oven for 18 minutes, flip the vegetables and then switch the oven to Hi Broil for about 7 minutes or until top of salmon becomes crispy! https://www.thenutritiousnapp.com/blog/dark-chocolate-peanut-butter-cups monthly 0.5 2021-03-29 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1587822032416-1ODV4YFX3DUC92FZ6YM1/Screen+Shot+2020-04-25+at+9.39.19+AM.png Healthy Living - Dark Chocolate Peanut Butter Cups - Homemade Dark Chocolate Peanut Butter Cups made with only clean ingredients to keep your body’s blood sugar levels in check. Ingredients: 1 cup Peanut Butter (make sure the only ingredients are peanuts- NO added sugars or oils) 1/3 cup Almond or Coconut flour 1/4 cup Maple Syrup (100% Pure, no added ingredients) 1 cup Dark Chocolate Chips or Baking Pieces Sea Salt https://www.thenutritiousnapp.com/blog/chronicstress monthly 0.5 2023-05-12 https://www.thenutritiousnapp.com/blog/broccolisoup monthly 0.5 2023-10-19 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1587498407945-LXAQDNEX996IGUN813PP/image-asset.jpeg Healthy Living - Broccoli Soup https://www.thenutritiousnapp.com/blog/guacamole monthly 0.5 2021-02-05 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1587498281924-SUBMJ1GY0WC2J7BDBHEQ/image-asset.jpeg Healthy Living - Guacamole https://www.thenutritiousnapp.com/blog/zucchinilasagna monthly 0.5 2020-04-25 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1587498470797-KZN496Z59DTQURASZ3F5/Zucchini+Lasagna.jpg Healthy Living - Zucchini Lasagna - This Zucchini Lasagna is gluten-free, low-carb, and keto-friendly, but still has a meaty, cheesy lasagna flavor, just a little lighter and healthier. You can add Sweet Potato, Pumpkin, Eggplant, Spinach or Mushrooms to make it even healthier! To get the Zucchini sliced thin, you can use a mandoline, peeler or just a sharp knife- the thickness of the slices is up to you! To reduce the water that comes out of the Zucchini when baking, salt your zucchini and let it sit for 15 minutes on paper towels. Blot the salt away before adding to the casserole. You can also grill the Zucchini for 1-2 minutes on each side to reduce the moisture content before baking. Serves 4 https://www.thenutritiousnapp.com/blog/category/Pumpkin monthly 0.5 https://www.thenutritiousnapp.com/blog/category/Burgers monthly 0.5 https://www.thenutritiousnapp.com/blog/category/Dessert monthly 0.5 https://www.thenutritiousnapp.com/blog/category/Vegan monthly 0.5 https://www.thenutritiousnapp.com/blog/category/Meat monthly 0.5 https://www.thenutritiousnapp.com/blog/category/Health+Tips monthly 0.5 https://www.thenutritiousnapp.com/blog/category/Plant+Based+Burger monthly 0.5 https://www.thenutritiousnapp.com/blog/category/Dinner monthly 0.5 https://www.thenutritiousnapp.com/blog/category/Keto monthly 0.5 https://www.thenutritiousnapp.com/blog/category/Snacks monthly 0.5 https://www.thenutritiousnapp.com/blog/category/Gluten+Free monthly 0.5 https://www.thenutritiousnapp.com/blog/category/Beef monthly 0.5 https://www.thenutritiousnapp.com/blog/category/Blog monthly 0.5 https://www.thenutritiousnapp.com/blog/category/Healthy monthly 0.5 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https://www.thenutritiousnapp.com/blog/tag/Sweets monthly 0.5 https://www.thenutritiousnapp.com/blog/tag/White+Cheese+Pizza monthly 0.5 https://www.thenutritiousnapp.com/blog/tag/Truffles monthly 0.5 https://www.thenutritiousnapp.com/blog/tag/Dairy+Free+Cheese monthly 0.5 https://www.thenutritiousnapp.com/home daily 1.0 2021-07-07 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1584558483680-HAHAKVNT8V9CANPYB4HY/beach+pic.JPG Home - Invest in yourself. As a Certified Integrative Nutrition Health Coach, Meredith offers a holistic and bio-individual approach to wellness in order to meet the particular needs of each of her clients and help them create a healthy and balanced lifestyle. Meredith creates customized programs for each client to help them take control of their health. She guides her clients in making healthier life choices, teaches them to eat whole, nutrient dense foods and ultimately helps them reach their wellness goals. Whether the goal is weight-loss, toning, cleansing or just eating healthier, she helps clients take small steps towards lasting, positive change. Her clients learn to eat well, and live a healthy & balanced life. https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1587758912849-GMJNUFQKI0KXPI7HAIL4/image-asset.jpeg Home - Meal Planning, Grocery Shopping, Pantry Makeovers & More! Meredith creates custom meal plans for her clients tailored to their preferences and health goals. All meal plans are full of whole foods and clean ingredients, come with tips on how to shop, a grocery list of what to buy, and include her favorite healthy brands. She also offers grocery store excursions, where she helps clients learn how to read nutrition labels, and choose the healthiest options at the store while saving money. To help prevent her clients from derailing their health goals, she will also help “clean out” their fridge and pantry, removing temptations so only the healthiest, clean ingredients are on hand, allowing them to successfully reach their goals. https://www.thenutritiousnapp.com/about daily 0.75 2023-05-10 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1584470103525-L2HDJ4XWOAEI9A7O240M/honeymoon+pic+bathing+suit.jpg About https://www.thenutritiousnapp.com/contact daily 0.75 2021-02-25 https://www.thenutritiousnapp.com/services daily 0.75 2021-08-27 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1587323136878-0HJY4GG5I56OHCEYHKTJ/Screen+Shot+2020-04-19+at+3.05.10+PM.png Services - Wedding Wellness Let me help you lose weight, choose the right toning exercises for your body and eat clean before your wedding! Having gotten married recently, I have experienced first hand the stress of wedding planning and the pressure to look fabulous on the day of. Together we will accomplish your goals and create new habits that will continue to support your health and wellness long after your wedding. My program includes: weekly sessions held in-person or virtually a custom meal plan developed to target weight-loss and clear skin along with meal prep and planning tips clean simple recipes a full pantry and refrigerator makeover with a trip to the grocery store a fitness plan with discounts and recommended daily exercise schedule tips for navigating eating and drinking at social engagements daily text and email support helpful de-stressing techniques and much more! Schedule your Complimentary 30 Minute Health Consultation https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1588010023565-P8D7RZUH7U04I5IC4JNV/fontellina.jpg Services - Wellness Wanderlust Travel Consultant You can still live well and stay on track with your healthy habits while on vacation or business trips. I will guide you before and during your travels so that your trip leaves you feeling healthy, energized and refreshed. I will create a customized wellness itinerary based on your preferences, including fitness, food and available amenities. This program includes: a pre-trip consultation comprehensive package of pre-ordered snacks and supplements for use in transit and upon arrival at destination tailored travel tips based on method of transit and destination analysis of both on property and local restaurants, with recommendations for where to dine and what to order to make sure you stay consistent with your clean and healthy eating option to add on a custom travel meal plan with personalized daily itinerary for each meal, with a detailed healthy food & beverage selection for length of stay detailed fitness schedule with daily recommendations based on hotel gym availability and local offerings to ensure you get an optimal workout that is convenient and optimizes your time 24/7 travel support via text and email during your trip Schedule your Complimentary 30 Minute Health Consultation https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1587759385988-GGXKPGH7UEZ0I14EVDWA/image-asset.jpeg Services - Healthy Habits Program This program is completely tailored to you and your needs. Every body is different and needs different things! After your complimentary 30 minute consultation, I will develop a suggested course of action for your program. We will focus on eating clean, whole foods, developing an enjoyable exercise regimen, and improving overall health. A custom meal plan will be developed tailored to the clients’ needs, and a virtual pantry makeover will be included where we get rid of any foods or ingredients that are inhibiting your health success. We will then do a virtual healthy restock at the grocery store where we will review healthy swaps for everyday items as well as recommended products and brands to try. Clean recipes, healthy food swaps, and supplements will also be recommended, with a link to my personal Amazon shopping list. Staying consistent with healthy habits when life gets stressful, you’re on vacation, or when facing cravings is where the real work happens. We will work together to make small sustainable changes to improve your diet and achieve your health goals. Whether your goal is to lose 20 lbs, clear up your skin or figure out your digestive issues, I can help! Sessions can be held in-person or virtually with results that last a lifetime. Schedule your Complimentary 30 Minute Health Consultation https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1587497238350-VT5ZXYQKNDSPROFJDSZT/image-asset.jpeg Services - Group Sessions Would you rather do sessions with your friends? I offer group coaching as well as cooking classes both in person and over zoom. I will also design custom meal plans for the group, so you can all support one another in eating healthier. If you are hesitant to sign up for individual sessions due to cost, this could be a great option for you! Ideal for bridal parties, best friends, and parents & children. Group members serve as an additional support system and will help keep each other accountable. Schedule your Complimentary 30 Minute Health Consultation https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1587322851201-HAZCDZP4ZNVFJZ0SIVZ5/image-asset.jpeg Services - Restaurant Menu & Take-Out Order Recommendations Going out to eat with friends or your significant other and want help knowing what to order? I offer text support for this and more. Let me help you order the healthiest option whether you are dining out or ordering take-out. I analyze menus and create custom takeout menu guides for clients to take the guess work out of choosing the healthiest options! Schedule your Complimentary 30 Minute Health Consultation Custom Meal Plans & Diet Analysis Do you want to loose weight? Eat cleaner & feel leaner? I offer custom meal plans for this and more. We will review your current eating habits, diet, and any dietary restrictions or food preferences, and then I will come up with a custom meal plan designed for your health goals. Schedule your Complimentary 30 Minute Health Consultation https://www.thenutritiousnapp.com/terms-conditions daily 0.75 2020-10-05 https://www.thenutritiousnapp.com/mealplans-takeout-guides daily 0.75 2020-12-04 https://www.thenutritiousnapp.com/mealplans-takeout-guides/p/holiday-reboot-meal-plan-gluten-free-and-dairy-free monthly 0.5 2021-11-26 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1637940129611-7SA5ZX5O8BTXE0KAY3V6/Untitled+design+%281%29.png Meal Plans & Takeout Guides - Holiday Reboot Meal plan (Gluten-free and Dairy-free) https://www.thenutritiousnapp.com/mealplans-takeout-guides/p/the-nutritious-bridal-guide monthly 0.5 2021-05-23 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1621779451927-XGJT13GO8CWQ2Q4J0V7V/Karen%27s+Meal+Plan.png Meal Plans & Takeout Guides - The Nutritious Bridal Guide (GF) https://www.thenutritiousnapp.com/mealplans-takeout-guides/p/spring-5-day-cleanse monthly 0.5 2021-04-16 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1618532454326-NY3CZJJHC10ADPL70M4E/Gray%252C%2BWhite%2Band%2BBlack%2BQuote%2BInstagram%2BPost%2B%25282%2529.jpg Meal Plans & Takeout Guides - Spring 5 Day Cleanse (Gluten-Free) https://www.thenutritiousnapp.com/mealplans-takeout-guides/p/winter-mealplan monthly 0.5 2021-04-16 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1607721962017-UULMV5F96KGL6ZCNVI14/Screen+Shot+2020-12-11+at+4.23.10+PM.png Meal Plans & Takeout Guides - 10 Day Winter Meal-Prep Meal Plan https://www.thenutritiousnapp.com/mealplans-takeout-guides/p/winter-cleanse monthly 0.5 2024-08-31 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1607717419581-LYBVOSR3YVMHIR5K7C6E/carrot+organge+apple+ginger+juice.jpg Meal Plans & Takeout Guides - 5 Day Plant-Based Cleanse https://www.thenutritiousnapp.com/mealplans-takeout-guides/p/hobokenrestaurants monthly 0.5 2021-04-15 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1607118444832-ZGLCG56701CR2HNKMR19/Beach+Photo+Collage+Quote+Summer+Instagram+Post+%281%29.png Meal Plans & Takeout Guides - Healthy Hoboken Restaurant Takeout Guide https://www.thenutritiousnapp.com/mealplans-takeout-guides/p/fall-meal-prep-meal-plan monthly 0.5 2024-08-31 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1607117471876-QZ1CYAA4A28EN8LUVO4Y/Welcoming+Autumn+Instagram+Post.png Meal Plans & Takeout Guides - Fall 10 Day Meal Prep Meal Plan https://www.thenutritiousnapp.com/mealplans-takeout-guides/p/mealplan-takeoutguides monthly 0.5 2020-12-21 https://images.squarespace-cdn.com/content/v1/5e6a7861c6de810f6015282d/1607116217546-TVK5YOMDVRKEM9ISEKAZ/Beach+Photo+Collage+Quote+Summer+Instagram+Post.png Meal Plans & Takeout Guides - Healthy Jersey Shore Takeout Guide