Cool Down with an Iced Matcha Almond Milk Latte



Iced Matcha Almond Milk Latte:  Almond milk, almond milk ice cubes, matcha green tea powder and maple syrup…..just blend and enjoy!





Happy Memorial Day weekend!

It sure got HOT fast today.  After spending too leisurely of a morning around the house I finally got out for a jog in the woods where I was out of the sun– but my body hasn’t adjusted to running in the warmer weather yet.  I managed only two and a half very slow miles with walking before and after.  BUT… as always, moving in nature and surrounding myself in the quiet and greenness of the trees left me feeling better than when I started.    🙂

And I sure was hot and thirsty when I got home.

Last week I came across this Iced Vanilla Bean Matcha Latte recipe from the Oh She Glows blog.   I simplified her recipe, excluding the wheat grass and vanilla bean because I didn’t have them.  I’ve also made this with honey and with a date as a sweetener substitute for the maple syrup.

So good and refreshing!  I just wanted to share her delicious drink because I do get a lot of questions asking what to drink besides water.  When you’re cutting out sugary and artificially sweetened beverages it can by tricky to find alternatives.  You’re usually going to have to whip up your own.  Luckily it’s EASY and with natural sweeteners like dates, maple syrup and honey– and using just a small amount– you can sip something other than plain water while still being good to your body.

Have fun and stay cool the rest of your weekend!

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Food Photo Roundup 2: Meals

Being a nutritionist, it may come as no big surprise to you that I find it interesting to see what other people eat.  Not in a judgemental way, but more out of curiosity.   Plus, when I’m feeling like I’m in a food rut, it can help spark a change.  I don’t think I am alone with this fascination.  Many of my clients tell me they are looking for new meal ideas or alternate foods to add to their diet.

I’ve gathered some photos of foods I’ve recently eaten to show a few examples of the types of things I love to eat.   Don’t freak out that there are no “recipes”– just FOOD.  That’s right… the stuff I am always encouraging you to eat!  My intention is to convey how simple eating well can be.  This is not a post declaring “this is what I eat so this is what YOU should eat too”–  it’s about sharing a little glimpse into my food world to perhaps inspire you with fresh ways of eating if you’re bored with your usual food or if what you are currently eating isn’t working for you.

Here we go…

I make vegetables a priority.  I also do best with some good quality animal protein.  Seafood or chicken + green and orange veggies seem to be a common theme in my meals….



Baked flounder, steamed swiss chard and baked butternut squash.



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Food Photo Roundup 1: Desserts







I’ve been busy spring cleaning my food photo collection (haven’t gotten to the house yet)…

I am guilty of accumulating pictures with the good intention of writing blog posts about them–  but then life gets too overwhelming, the photos get lost in the virtual world shuffle or I think “what was so interesting about this anyway” and nothing gets done.  Until now.   Round one here will include photos from my favorite thing to make in the kitchen– delicious desserts!

Enjoy these ten mouth-watering images and if something calls to you– print out the recipe, gather the ingredients and get creating something delicious for yourself….

  1.  Peanut Butter Chocolate “Cheesecakes” with Hazelnut Crust


These were the Chocolate Cheesecakes from Abel James’ The Wild Diet.  They are the first thing I made from his book which details the benefits of eating REAL food and includes recipes.

Read the book if you’re interested in hearing more from the “Fat-Burning Man” or click on the link above for the recipe.


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New Office!

desk doorway- new office

Be the Change Nutrition has moved….                                      not far, just 2 doors down.  🙂

Same building (D) in The Meadows, new room:  302.

You know, I really loved my old office and was kind of sad when I first found out I had to relocate.  I was comfortable, cozy and familiar with my space.  So, it felt a little stressful to leave behind what I knew and go to something different from what I was used to.

Change is hard, whether it’s moving offices or trying to create healthier eating habits.  There is uncertainty and fear– but change is essential for growth– and trusting that life will unfold as it should and having a positive outlook are musts!  Sometimes change is just the thing you need.  My new office is bigger, brighter and I’m so happy with my change!

desk side view

I am thrilled to be working with my current clients as well as anyone new who is struggling with their eating habits.  Whether you aren’t sure what to eat or whether you are dealing with unwanted eating behaviors like overeating, you don’t have to try to work through it alone.   You are unique and my job is to help you learn what is holding you back from being your best self and find a solution that will work for you.  

I am a firm believer in eating!
Eating good quality food, nourishing food–  but also enjoying the foods you love.  (I have amazing recipes for healthier, more nutrient-dense versions of just about any of your favorite low-nutrient foods!)  I also know that you have to learn to accept yourself for who you are right now, even if you don’t live in the body you dream of having.  Love and embrace yourself first and your eating habits will follow suit.  Hate on yourself and punish yourself with dieting and you’ll never find peace.  I’ve been there; it’s not a fun way to live.

Forget the diet foods… Eat like your life depends on it– because it does!

point eat



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Baked Carrot Fries

carrot friesI got the idea to make these from the show My Diet is Better Than Yours— have you seen it?  I don’t watch TV but heard about it through one of my favorite podcasts, The Fat-Burning Man (Abel James).  I found all the television episodes on our Verizon Fios On-Demand.  Abel was one of the experts on the program with his nutritional approach called The Wild Diet.  This means: REAL food , QUALITY food, including plenty of satisfying fats.   It’s a lot like how I eat so I was drawn to him and was rooting him on.  I also loved Dawn Jackson,  The Superfood Swap registered dietitian, who takes favorite foods and replaces them with healthier versions, and also encourages self-love and not self-judgement.  Cool! Dawn swapped her client’s usual french fries with carrot fries.  And here I am sharing this delicious idea with you.  Can’t believe I had never tried these before.

It’s super-easy.  Cut your carrots into french fries, toss with olive oil, salt and pepper and bake at 425 for 20-30 minutes.

carrot fries tossed

You don’t need a lot of olive oil, maybe a couple teaspoons per pound of carrots. I don’t measure and don’t worry too much about exactness.




carrot fries with meal


Here I had them along with some asparagus, peppers, scallops and shark.

Often my philosophy for an easy, healthy dinner is to think “orange, green and protein!




Try them in place of your usual french fries.  Most of us don’t eat enough of the orange- colored veggies so this is a perfect opportunity to reap their benefits.

…And on another note–  Building on my previous salad post, I wanted to bring your attention to a new salad at the Two Ten Oyster Bar that I had just today:

Watermelon and Berries.  I got scallops added– Yum!

berry salad


Stay healthy and have a Happy Easter!









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2 Stupendous Salad Stops in Stowe

Last weekend I was in Stowe, Vermont for a quick trip and ended up having two amazing salads that inspired me to remind you all that salads do not have to equal boring.  I always check menus for interesting salads.  I’m seeing more and more places offering fabulous toppings making a salad a filling, nutritious and balanced meal.

At the Green Goddess Cafe:

salad mesalad green goddess








Can you see how HUGE that bowl is?  I couldn’t believe my eyes when they brought it out.  They have an awesome system where you design your own salad and if I ever have my own cafe I would totally do this too.  They have an order slip where all the possible toppings are listed in various columns (things like extra veggies, proteins, nuts, dried fruits, etc., plus the dressings) and you circle a certain number from each.  They offered tasty additions like raisins, walnuts, avocado, mandarin oranges and olives as well as the basics like carrots, tomatoes, broccoli and celery.  Unique assortment of salad dressings also.  See, salads can be FUN! 🙂

The other place, Gracie’s, had salads almost as big.  I got the Wolfhound Waldorf salad with shrimp.  Sorry, no picture but check ’em out if you’re in Stowe.

I’ve noticed a lot of restaurants will offer several salad selections and then a choice of proteins to add.  If you don’t consider salads to be filling, make sure you are including a decent protein source in it.  Same goes for fat!  An all-veggie salad as a meal just isn’t enough.

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The Greatest Green Drink: Matcha

I’m so excited to turn my calendar over from February to March tomorrow…

20 days til spring!

This means it won’t be long until we start seeing GREEN everywhere.   While I love seeing green in nature, I don’t love seeing fake-green drinks that come out in celebration of St Patrick’s Day.  No Shamrock Shakes or green beer on this dietitian’s blog.

Instead I’ve got something just as green, but more delicious and most definitely more nutritious. Matcha!

matcha cup2

















Matcha is green tea– but not like the green tea most of us are used to.  You don’t steep it; it doesn’t involve a tea bag.  It is finely ground Japanese green tea leaves that you dissolve into hot water and drink.  It’s perfect for when you want something with a little more body and depth than regular tea.  You get all the health benefits of green tea…multiplied.

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2 “Pizza-But-Not-Crappy-Pizza” Meal Ideas








Pizza!  Everyone likes pizza. I grew up eating pizza, probably at least once a week. Most people I talk to eat it quite frequently too.  Yes, it’s delicious and OK to eat occasionally but if you’re interested in how you can get that great pizza taste but replace the white flour (crust) with VEGETABLES…. I’ve got links to a couple of ideas for you from the Everyday Maven:  Real Food Recipes for the Everyday Family.

1.  Pepperoni Pizza Spaghetti Squash Pizza Boats


Some of the pepperoni came out burnt cause I left it under the broiler a bit too long– but these were so fun to eat and easy and quick to make.

I’d do these again soon, adding more veggies like mushrooms and peppers.


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LOVE Yourself– and Notice CHANGES Happen






Valentine’s Day is coming… Some say it’s a stupid holiday created by the devious floral, candy, jewelry and greeting card industries.  Maybe they do take advantage, but I say if there is a day that has to do with ♥love♥ and chocolate, I can’t help but be all for it.

Reviewing my posts from previous years, it’s obvious my focus was on the chocolate.     (Ok, except for some odd reason last year  it was on cauliflower 🙂 )                                  Check them out below if you’re interested:

2012: Health Benefits of Chocolate

2013: Raw Chocolate Layer Cake with Raspberry Frosting

2014: Chocolate Pomegranate Aril Clusters

2015: Heart-Shaped Pizza (Flourless Cauliflower Crust)

This year I want to share my thoughts on ♥LOVE♥ and how it relates to our eating habits.  Self-love, to be more precise.  Instead of working only on changing your outside, you need to also tend to what is going on inside.  The attitude you decide to take towards yourself will hugely impact your eating behavior, which in turn, will have a direct effect on your weight and health.

When we love who we are, we tend to do positive things for ourselves.  When we don’t feel so great inside, we have a tougher time taking the actions we know will nurture and support our health.

Love yourself ====> choose foods that love you back.

You would be shocked by some of the things I hear from people who want to lose weight but can’t seem to make it happen.  Or maybe not; perhaps you can relate.  I’ve seen tears and words come out expressing intense self-disgust and self-hatred– all because they see themselves as overweight and they aren’t looking at their positive aspects.   There is a recording going on inside their brain that is on a constant replay of negative messages…. and this has a powerful effect on behavior.

If you’re stuck with this recording yourself, listen up:

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My Food Adventures in the Azores

It feels really good to be back home in my cozy, familiar house in Rhode Island after a week in the Azores.  I mean that even with this huge snowstorm going on as I type!


0117161055a~3The Azores Islands are an absolutely gorgeous vacation destination.  Clean and quiet, you will discover natural wonders like thermal pools and volcanoes.  There are endless hiking trails, breathtaking bicycling routes and plenty of ocean.  You can visit pineapple and tea plantations, walk through botanical gardens and go whale watching.

Brief Weather Recap and then on to the Food:  If you like the sun like I do, don’t go to the Azores in January.  It is their winter and their rainy season.  However, if you would be happy to get away from freezing temps and snow, enjoy a steady 60 degrees day and night and don’t mind the fog, wind and rain, then go.  It is beautiful when the sun is out….which we enjoyed on our first day but saw no sign of again for the entire week.  We knew what we were getting into visiting this time of year and to be fair, it does need to rain quite a bit for it to have such lush, colorful beauty in their other seasons.

Let me begin by saying that we didn’t go to the Azores specifically for the food.  We just wanted to get away and check out a new place!  I figured there would be lots of fresh fish and produce but wasn’t sure what exactly to expect….

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