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Posted by on Jan 18, 2015 in Nutrition Tips | 0 comments

New Year. Better You.

New Year. Better You.

  The key to reaching your optimal potential both mentally and physically: NUTRITION It’s that time of year. The holidays are over and you’re starting the New Year off right. Right? Challenge yourself this year to take control of your health – both mentally and physically. There is no greater reward you could give yourself, or those around you, then taking care of your own health. After all, if you feel good, you exude greatness! We have come up with five ways to start the New Year on the path to achieving your 2015 health goals. 1.) Drink plenty of water. This is number one for a reason. Water is one of the most underrated components of health. As dietitians, it has been eye opening to see just how many people live in a state of dehydration. This is a surprising statement, considering it is composed of two of the most abundant elements on earth, and your body is made of ~70% of it. Proper hydration is absolutely necessary...

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Posted by on Dec 16, 2014 in Nutrition, Nutrition Success, Nutrition Tips, Recipes, Uncategorized | 0 comments

Recipe: Almond Butter Quinoa Blondies!

Almond Butter Quinoa Blondies Make 2015 the year of mindfulness. This includes mindful indulgences too! Switch up your recipes a bit and try something new and tasty. This Almond Butter Quinoa Blondie is made with quinoa flour, which you can find in the baking section or near the gluten-free flours in most natural grocers.  If you’re feeling extra ambitious, make your own quinoa flour by using a clean coffee grinder to grind whole grains of quinoa into a powder. These blondies have less than 150 calories per serving, and higher protein content than your average dessert. Replace the dark chocolate chips with dried fruit (I suggest dried apples or cranberries), and you will have a great breakfast side option.  Embrace the theme of mindfulness by slowing down and enjoying every bite. Makes: 24 blondies Prep: 10 minutes Total Time: 1 hour Ingredients 1/4 cup unsalted butter, softened 3/4 cup smooth or crunchy natural almond butter 2 large eggs 3/4 cup packed light brown sugar 1 teaspoon vanilla extract 3/4...

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Posted by on Aug 19, 2014 in Nutrition, Nutrition Tips, Recipes | 0 comments

How to Choose Sustainable Seafood

How to Choose Sustainable Seafood

Omega-3s boost immunity and reduce the risk of heart disease, stroke, and cancer and build cell membranes in the brain.  They also may help with depression, irritable bowel disease, and autoimmune diseases like rheumatoid arthritis.  To get all of our omega-3 fatty acids, we should aim for fish 2x/week.  Which fish contain the most omega-3s that are good for you and the environment? Fortunately, Seafood Watch, a program run by the Monterey Bay Aquarium was developed to help consumers and businesses make choices for healthy oceans.  Seafood Watch created a “Super Green” list containing seafood that is excellent for human health and is caught or farmed responsibly.  The list includes seafood that meets the following three criteria: Has low levels of mercury (below 216 parts per billion [ppb]) Provides at least 250 milligrams per day (mg/d) of omega-3s Is classified as a Seafood Watch “Best Choice” (green) The Winners that made it on the most recent list include: Atlantic Mackerel (purse seine from Canada and the U.S.) Freshwater Coho Salmon...

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Posted by on May 20, 2014 in Nutrition, Nutrition Tips, Recipes | 0 comments

Mango, Quinoa and Black Bean Salad

Mango, Quinoa and Black Bean Salad

We can thank Tracy Beeman, Pure Austin’s newest Registered Dietitian, for this awesome summer recipe.  Enjoy for a light lunch or dinner or as a side dish to any meal. Mango, Quinoa and Black Bean Salad 1 cup quinoa, dry 1 can black beans, rinsed 1 cup fresh corn 1/2 large or 1 small cucumber 1 red pepper diced 1 small mango diced 1 small red onion 1 TBS fresh cilantro (to taste) 1 cup canned and rinsed black beans 2 scallions thinly sliced 2 TBS EVOO 2 Limes juiced Prepare the quinoa first. I rinse then soak my quinoa overnight before I cook it. It makes it a bit easier to digest and it comes out nice and fluffy every time. * 1 cup quinoa * 1 1/2 cups cold water * Optional: 1/2 tsp salt 1. Rinse: Stir the quinoa with your hand, and carefully pour off the rinsing water using a fine mesh strainer. 2. Drain quinoa well in the strainer, transfer to the cooking pot,...

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Posted by on Apr 7, 2014 in Nutrition, Nutrition Success, Nutrition Tips | 0 comments

6 Tips for Healthy Eating While Traveling

Travel is not always ideal for maintaining healthy eating behaviors.  See below for 6 easy tips to avoid coming home and feeling like you need a cleanse! 1. Pack your first meal.  Whether on the road or in the air, pack your first meal so you don’t have to eat the junk on the highway or in the airport.  Yes, you can take food through security! 2. Bring a reusable water bottle.  Refill it when you get through security or at the gas station.  Preventing dehydration helps your energy level and prevents you from thinking you are hungry when it’s actually thirst. 3. Pack non-perishable snacks.  Apples, nuts, beef jerky and some bars travel very well.  I like Probars as a convenient meal replacement when on the run. 4. Workout.  I know this isn’t eating-related, but we always eat better when we maintain regular exercise!  Stay consistent. 5. Eat protein with every meal.  Protein helps us feel more satisfied and less hungry; it also contributes to balanced and sustained...

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Posted by on Mar 11, 2014 in Nutrition, Nutrition Tips, Recipes | 0 comments

March into Spring with fresh seasonal veggies and PIZZA!

An abundance of seasonal spring favorites are about to hit your local produce shelves. A great way to maximize the nutritional value of any recipe is to include a wide variety of veggies. What better vehicle for all this valuable nutrition than the classic favorite…PIZZA! Swapping out traditional ingredients for ones that pack a “bigger bang for your buck” is an easy way to create the healthy pizza of your dreams. Here are some great alternatives to the traditional pizza ingredients we all love. For more great ideas like these and info about how to have The Healthy Nut prepare food for you, check out the NEW website at www.HealthNutAustin.com. Toppings: The more fresh veggies the better! Don’t be afraid to get creative. Broccoli, asparagus, artichokes, and brussels sprouts all roast well and make delicious additions to any pizza. Sauce: Pesto, sun dried tomato tapenade, light all natural alfredo sauce, hummus, salsa, olive oil and fresh garlic, are all great alternatives to traditional tomato sauce. If you do go with tomato sauce, try to make...

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