Clean Pumpkin Spice Coffee Creamer

This homemade and dairy free version of pumpkin spice coffee creamer is the perfect addition to your cup of coffee. Filled with spices and natural flavors, you will be hooked on making your own creamer from now on!

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Pumpkin Spice Energy Bites

These energy bites are the perfect snack for when you are on the go and need a quick, healthy dose dose of protein and healthy fats. They are a great alternative to energy or protein bars that can be expensive, and often have a lot of added sugars and other ingredients. 

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How to make a boxed mix healthier + pumpkin bread recipe

Today I wanted to talk about moderation and reality in the setting of eating healthy. It is so easy to get discouraged when time is limited or motivation is lacking to prepare healthy foods. Getting rid of the all-or-nothing mentality about eating healthy can be tough, but learning to accept that a healthy lifestyle includes some unhealthy foods every now and then is the key.

As a dietitian, the common misconception is that we eat 100% healthy 100% of the time. Often times when I tell someone I am a dietitian, they immediately feel the need to justify what they are eating, explain why they weigh what they do, or presume “oh you must never eat anything bad!”. Well I wish I could say that I eat healthy all the time, but to be honest, I don’t. Dietitians are human and we crave the bad, unhealthy foods just like the next person. Understanding this is the key to having a good relationship with food and truly understanding the concept of moderation. We can’t be perfect all the time, but if we strive to eat healthy and have healthy habits most of the time, there is room for some of the less healthy stuff to fit in!

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Seasonal fall produce + ways to save at the grocery store

Pumpkin season has officially arrived and I couldn’t be happier! Pumpkin spice lattes, pumpkin cream cheese muffins, pumpkin smoothies, pumpkin overnight oats, pumpkin pumpkin pumpkin! As much as I adore all things pumpkin, I don’t want to overlook all of the other fantastic fall produce and foods.

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Source: lilyandval.com

Shopping in season is one quick and easy way to save a little bit on your grocery bill. Produce that is in season is often in abundant supply, thus the prices are lower! Shopping farmers markets or co-ops is a great way to get good prices on local, organic and seasonal produce. Have you ever tried to buy a watermelon in December? Yes, you can usually find one, however chances are you will be paying significantly more than you did for that same watermelon back in July. Check out our list below for seasonal fall produce and some ideas on how to incorporate them into your meals!

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