Kristin Walsh Nutrition

Ever wonder about where the mercury in your tuna fish comes from? Environmental health and good nutrition go hand in hand. Considering we get all of our food from the earth, it makes sense that reducing pollution and using more sustainable energy practices will keep our animal and plant food sources in good health-and us humans too.

https://foodprint.org/blog/so-where-does-all-that-mercury-in-fish-come-from/

So Where Does All That Mercury in Fish Come From? Learn where all the mercury in fish comes from, how it gets there and what it could mean for the health of you and your family.

Hey there! I've been busy having a baby, chasing a toddler and working when I can, so I have been not so active on socials. But I'm getting back into the swing of things. Yummy food pics to come!

My nutrition practice is 100% virtual these days. I offer nutrition services for Intuitive Eating, disordered eating/chronic diet recovery, diabetes and PCOS, food sensitivities and gut health and maternal and child nutrition.

And I accept most major health insurance! I'm currently a provider for Anthem, Cigna, Optima, United, Aetna and Medicare.

I offer 1 on 1 sessions and will be adding food sensitivity testing and some online programs to my services this year. More info at:

https://www.kristinwalshnutrition.com/

Are you full after eating a salad? If not, make sure you have some healthy fats and protein included. Chicken, goat cheese, olives and avocado make this salad a satisfying meal

Peanut butter greek yogurt smoothie. Protein-packed with just a touch of sweetness. The coconut whipped cream sets it off!

1/2 c plain greek yogurt
1-2 tbsp PB or AB
1/2 frozen banana
1 tbsp cacao powder
1 tbsp chia seeds
1/2 cup almond milk
Splash van extract
Top with coconut whipped cream

Salmon cakes and apple spinach salad. A good way to turn canned salmon into something delicious!

Veggie scramble for brunch today. With side of wheat toast, mango and coffee ☕ YUM

Onion, garlic, bell pepper, tomatoes, spinach, eggs and cheese all scrambled up to deliciousness. So much flavor and very filling.

And topped with cilantro, cause I'll put cilantro on just about everything.

Today's meal prep: Apple almond chicken salad! Swapping greek yogurt instead of mayo, and adding fruits, veggies and nuts improves the nutrition, texture and flavor of the classic chicken salad. Easy, delish, and lunch prep is done for a few days.

Recipe:
-1 lb cooked shredded chicken (I made it in the crock pot yesterday with some chicken broth and crushed garlic)
-1 small apple, diced
-2 celery stalks, chopped
-1/4 cup slivered almonds
-1/4 cup mixed dried berries (Trader Joe's cranberry, golden raisin and blueberry mix)
-1/2 cup plain greek yogurt
-1/2 tsp paprika
-salt and pepper to taste
-juice from 2-3 lemon wedges
-Combine all ingredients and mix!

Treat yourself! (Parks and Rec anyone?) Now offering 10% off Intuitive Eating and Nutrition programs for November. Get a jump start on the holiday season with a solid plan for eating well and letting go of food guilt through the fall 🍂 and winter ❄️

Herbs are some of my favorite plants to grow. Not only are they delicious and aromatic but they are also little bundles of nutrition. Herbs have antioxidants, which protect our body's cells from damage. Mint is great for digestion and nausea. Rosemary has been linked to better brain function. And basil is packed with vitamins A and K as well as magnesium, which aids in healthy blood pressure. Just catching a whiff of these fragrant plants can brighten your mood. And who doesn't need a little mood brightening these days?

New logo expresses my inner boho flower child I think

Made these turkey meatballs for the kids this week. They have no idea there's 3 different veggies in them. I still serve fruits and veggies on the side as well but it's nice to know they get a little extra nutrition this way too.

Best Healthy Meatball Recipe (with Veggies) They taste like traditional meatball, but have three veggies in the mix for extra nutrition. Your whole family will love this Healthy Meatball recipe!

Yet another reason summer is the best season: cherries! One of my favorite fruits, cherries are a good source of antioxidants, vitamin c and fiber.

And my one year old loves them too, as you can see from her fat little baby hands photo bomb 🤣

Watermelon Kombucha! Delicious, refreshing, full of probiotics for that healthy microbiome, y'all.

Research is showing how much of our immune systems are actually centered in our gastrointestinal tracts. Take care of your tummy with probiotics, aka good bacteria. You can find them in fermented foods: yogurt, kefir, kimchi, pickles, miso and sauerkraut to name a few.

Some fun, vibrantly colorful smoothie ideas, I made the cherry beet one today-yum! Thank you https://www.shelikesfood.com/

Healthy Smoothie Recipes - 6 Flavors - She Likes Food Six Healthy Smoothie Recipes! Smoothies are a great way to pack in extra fruit and veggies to your diet! Sharing favorite flavors and smoothie making tips!

While we're on the subject of overcoming racial inequalities, here's a look at the lack of diversity in dietetics.
"If the mission is to accelerate improvements in global health and well-being through food and nutrition, then dietetics must find innovative ways to improve diversity."

Doubling Down on Diversity | Food & Nutrition | From the Magazine Although the nutrition and dietetics profession has become somewhat more diverse over the past two decades, it does not resemble the communities it serves.

There's no one like YOU! What works for one person is not necessarily going to work for you. Focus on your beautiful self and don't worry about the haters.

My current favorite breakfast. Oatmeal, banana, almond butter, flax, cinnamon. Easy, delicious, satisfying.

Also, my 8 month old eats pretty much the same thing for breakfast now too so that makes mornings more simple!

Walking in nature has always been my happy place. It just makes me calmer, less stressed and I feel in touch with the natural world. Sometimes i jog, hike, hit the gym or do yoga. I do whatever feels best at the time and I try to keep it interesting. If you don't enjoy your exercise, you'll probably not stick with it long-term. Find the physical activity that makes you feel great, inside and out. What is your joyful movement?

If you are depriving yourself to the point of unhappiness, that's not a healthy diet.

If you are indulging to the point of unhappiness, that's not a healthy diet either.

If you are missing out on events or celebrations because certain foods don't fit in your diet, or you are afraid you will overeat, that's not healthy either.

Diet is just one part of your overall healthy lifestyle. If food or diet are getting in the way of living a life you love, there's an imbalance there. A Registered Dietitian can help you find that balance.

How do you find the balance of healthy eating and still living a life you love?

Enjoy your food. Nourish yourself.

What colors are on your plate?

Vibrant, rich colored foods tend to be the most nutrient dense. Think deep red berries and beets, bright blueberries, purple eggplant, orange sweet potatoes, yellow bell peppers and green leafy veggies.

A variety of colors can offer a variety of vitamins, minerals and antioxidants. What are your favorite colorful foods?

There are so many reasons why we eat what we eat. Hunger and biological needs, culture, family tradition, holidays, because it looks/smells/tastes amazing, because it's the only thing in the house, because it's affordable, because it's nutritious, because it's comforting, etc.

For all the reasons that we eat, food should be enjoyed without guilt. Food nourishes our bodies, yes. It also engages our minds when we learn to cook a new recipe or work on our meal plan and prep for the week. And food feeds the soul in so many ways- family dinners, ice cream with your friends or feeding your baby their first solid foods.

Enjoy your food and all the ways it nourishes you! What are some of the foods that feed your soul?

2020 is going to be amazing. kristinwalshnutrition.com