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Chia Pudding

Chia Pudding

Chia Pudding

Enjoy this energy boost with plant-based protein and fiber.

Chia puddings are great to make because they’re so quick, easy, and limitless in possibilities. Make this the night before for a decadent breakfast or mid-day snack for the week PLUS they will give you an energy boost with plant-based protein and fiber. Keep reading for ideas on delicious chia pudding combos!

By: Carol Aguirre MS, RD/LDN

Vegan Pesto

Vegan Pesto

This recipe requires just 5 minutes, 1 bowl, and 6 ingredients to make.

Creamy
Zesty
Garlicky
Healthy
& EASY to make

The base is fresh parsley and garlic with a splash of lemon juice for acidity and brightness.

To make it a sauce, I rely on a mix of extra virgin olive oil and water. If you’re trying to avoid oil, feel free to sub vegetable broth or water!

The easiest vegan pesto in 5 minutes! Flavorful despite being dairy-free, plus an option for lower oil/fat. It's the perfect plant-based spread!

By: Carol Aguirre MS, RD/LDN

Glowing Skin Smoothie

Glowing Skin Smoothie

Glowing Skin Smoothie

A thick and creamy green smoothie full of healthy fats, protein, and nutrients important for overall skin health.

A new way to add to your skincare routine! This smoothie is full of vitamins, minerals, antioxidants, specifically those for great skin, hair, and nail health. Not only are you nourishing your skin on a cellular level with this smoothie, but it’s also simple and tastes amazing!

This contains acai, kale, carrots, hemp seeds, spirulina (to learn more read HERE), and plant-based protein powder the perfect ingredients for radiant skin. It’s rich in vitamins C, A, K, zinc, iron, protein (vegan based protein powder), fiber, and healthy fats. The mixture of greens, fruit, protein, and healthy fats make this smoothie completely satisfying.

By: Carol Aguirre MS, RD/LDN

Weight Loss AND Hormones

Weight Loss AND Hormones

Weight Loss AND Hormones

 What happens when you feel as if you’re doing everything right!  You eat right, you get enough sleep. But the weight won’t come off? Well, a potentially missing piece could be your hormones?

Hormones function as messengers between body systems to regulate your physiology and behavior, such as digestion, metabolism (weight loss/gain), respiration, tissue function, sleep, stress, growth, movement, reproduction, and mood.

Hormonal disproportions happen when there is too much or too little of a hormone in the circulation. Due to the vital role in the body, even small hormonal imbalances can cause side effects throughout the body.

By: Carol Aguirre MS, RD/LDN

Is Bloating Normal?

Is Bloating Normal?

Is bloating normal?

What Is Bloating?

Bloating occurs in your stomach, happens when your gastrointestinal tract is filled with air or gas. You feel as if you’ve eaten a big meal and there is no more room in your stomach, which may look bigger and distended. It can be very uncomfortable.

The uncomfortable feeling that sneaks in after a large meal, most of us have all experienced at least once.

What Causes Bloating?

Do you suffer from bloating often? It may be as a result of harmless habits. There are many reasons you may feel bloated. Most causes are simple, harmless, and easily treatable. You’re not alone!

Read on to find out what causes bloating, why you may be bloated, and what you can do about it.

By: Carol Aguirre MS, RD/LDN

My top Tips to Keep you Regular

My top Tips to Keep you Regular

My top Tips to Keep you Regular

Not a subject everyone wants to talk about, but certainly an important topic!  Not having a regular bowl regimen affects not only your digestive system, but also the body as a whole. This disrupts the functioning and health of your gut and can totally affect your mood.

Let’s discuss what exactly is normal when it comes to bowel function? How many times a day or how many days till you do have a poop?

By: Carol Aguirre MS, RD/LDN

Tips to reduce your SUGAR intake

Tips to reduce your SUGAR intake

According to the Dietary Guidelines Advisory Committee has cited sugar as one of the biggest health concerns and recommends that sugar make up 10% or less of our daily calorie intake. The American Heart Association recommends that no more than half of your daily discretionary calories comes from added sugars (about 6 teaspoons or 100 calories for women, and 9 teaspoons or 150 calories for men). The CDC reports that the average American eats between 13 and 20 teaspoons of added sugar a day (about 230 calories for women, and 335 for men).

While sugar is naturally found in foods like fruits and vegetables, this type has little effect on your blood sugar and is considered very healthy.

Fruits and vegetables also contain lots of healthy vitamins and minerals.

The danger is from added sugars in processed foods.

Here are just a few that sugar impacts:

  • Hormonal imbalances like PCOS and endometriosis

  • Low energy / fatigue

  • Excess belly fat

  • Problems sleeping

  • Depression, mood disorders

  • Skin issues, acne

  • And the list goes on….

Tips to limit your sugar intake:

By: Carol Aguirre MS, RD/LDN

Is Fiber important for Gut Health?

Is Fiber important for Gut Health?

Is Fiber important for gut health?

Fiber is found in most whole foods we eat from vegetables, fruits, to legumes and grains. But why is fiber important for gut health, digestion, and our overall health?

Read more about this important part of your diet.

By: Carol Aguirre MS, RD/LDN

What's the Deal with Collagen?

What's the Deal with Collagen?

What’s the Deal with Collagen?

There is no denying that collagen is HOT right now. Instagram is loaded with bloggers and influencers promoting it as this miracle powder that can basically stop the aging process, reduce wrinkles and give you goddess level locks and the dewiest skin and it can now be found in just about everything from creams to powders to pills.

By: Carol Aguirre MS, RD/LDN

Prebiotics 101

Prebiotics 101

Probiotics are your gut’s best defense in the world of the microbiome. They’re the “good” bacteria that fight off inflammation and disease and boost your immunity.

But what about Prebiotics?

Prebiotics are non-digestible fiber compounds or carbohydrates that help feed the probiotics and help them grow. There are plenty of excellent ways to get prebiotics — you might already be eating them — garlic is one!  I’m breaking down how prebiotics and probiotics work together to help you stay healthy and keep your immune system strong. 

WHAT ARE PREBIOTICS? 

How to eat healthy during Passover

How to eat healthy during Passover

Passover is a challenging time of the year for the health conscious! This Jewish religious holiday often brings with it bigger meals, later mealtimes and sweet treats. The holiday socializes eating with loved ones and requires less physical activity. Rest assured, there are ways to stay healthy during Passover despite its food restrictions.

By: Carol Aguirre MS, RD/LDN

Fruits for an improved Digestion

Fruits for an improved Digestion

Your digestion plays a dynamic role in your health! It’s responsible for absorbing nutrients and eliminating waste. Unfortunately, many people suffer from digestive problems like bloating, cramping, gas, abdominal pain, diarrhea/constipation and among other reasons.

One of the common themes I discuss with my clients is all about digestion. I talk about ways to improve digestion, tips to decrease bloating, how to have regular bowel movements, and much more.

It’s a topic I love talking about! I wanted to share some fiber-rich fruits for digestion so you can start incorporating into your diet to help aide in bowl movements.

By: Carol Aguirre MS, RD/LDN

Quality matters.. don't skimp on these!

Quality matters.. don't skimp on these!

A handful of ingredients deserve the splurge. We’re talking quality over quantity. Not all ingredients are created equal. Some are nutrient dense ingredients, specifically, these are the ones you don’t want to skimp on.

Most would agree that they want the most nutrients for their dollar when they’re grocery shopping. That’s why it’s important to know which foods are worth splurging on.

Your body will thank you!

Crispy Tofu

Crispy Tofu

Tofu: Some people love it, some people hate it. I believe, however, that the people who hate it just haven’t had it prepared the right way!

Properly cooked tofu, is positively PACKED with flavor. Its texture is lightly crispy and satisfying. Tofu is an inexpensive lean source of protein and it’s worth trying. Here’s how to make crispy tofu that actually tastes great!

By: Carol Aguirre MS, RD/LDN

Spirulina the Superstar!

Spirulina the Superstar!

Spirulina is a type of blue-green algae considered a superfood due to its excellent nutritional content and health benefits. Spirulina has a high protein and vitamin content, which makes this popular among the plant-based communities. Research suggests that spirulina has antioxidant and inflammation-fighting properties.

By: Carol Aguirre MS, RD/LDN

Meal Planning 101

Meal Planning 101

Meal planning 101

A fundamental tool for healthy eating!

Try this tip so you never get bored with meal planning. If you’re new to meal planning or a pro, then you know there’s a possibility that you can get bored. Meal planning is one of several tools I use as a dietitian with my clients to keep them on track with their health goals. It’s a simple system, yet it can be overwhelming to start.

I understand!

By: Carol Aguirre MS, RD/LDN

Blueberry Hemp Seed Pudding

Blueberry Hemp Seed Pudding

Blueberry Hemp Seed Pudding:

This recipe is very simple and only requires 6 ingredients and a food processor!

The idea is simple: Kind of like a smoothie with hemp seeds and chia seeds. The result is a naturally-sweet “pudding” that’s perfect for snacking or a lighter dessert.

It almost goes without saying, but this dessert is packed with antioxidants thanks to the bluberries,  potassium from the bananas, omega 3 fatty acids and protein from the chia seeds, and all 20 amino acids (including the 9 amino acids our bodies can’t produce) from the hemp seeds.

By: Carol Aguirre MS, RD/LDN

The Power of Hemp

The Power of Hemp

Hemp is now a bonafide superfood: Hemp is super-nutritious and although tiny, quite mighty. Hemp seeds have become popular because they are exceptionally nutritious and rich in healthy fats, protein and various minerals. They are from the same species as cannabis but a different variety. They contain only trace amounts of THC, the psychoactive compound in marijuana. There's a distinct difference between psychoactive and non-psychoactive forms of hemp, according to the journal Nutrition and Metabolism. Hemp seeds contains less than 0.3 percent tetrahydrocannabinol (THC)—which is insignificant.

By: Carol Aguirre MS, RD/LDN

Tastiest Layered Strawberry Dessert

Tastiest Layered Strawberry Dessert

You won’t believe this layered strawberry dessert is totally sugar-free, made with healthy ingredients, and packed with nutrients. Made with ONLY 5 ingredients! Strawberries + Cashews + Date + Coconut Milk + Almonds!

Dairy free + gluten-free + delicious and creamy.

By: Carol Aguirre MS, RD/LDN

Mistakes when going Vegan...AND how to avoid them

Mistakes when going Vegan...AND how to avoid them

Mistakes when going vegan….and how to avoid them

There is no “right” or “wrong” way to eat. Each of us are unique. Our dietary needs, caloric requirements, lifestyle, etc. are all highly individualized and can change depending on what you're dealing with at the time.

It’s clear that we would all benefit from eating more veggies/fruits—more whole foods. For some people that means eating 100% plant based or vegan and for others that just means trying to get to your servings in a day. Whatever you are, there are a few issues when people transition into a more plant-based diet.

The goal is to help make it as easy as possible for you to incorporate more plants into your diet and find a balance that is realistic for you!

Note that these recommendations are also relevant if you aren't plant-based but struggle with low energy and healthy eating.

By: Carol Aguirre MS, RD/LDN