April Murray, Registered Dietitian

Quick meal idea for anyone too busy to cook Cottage cheese topped with paleo granola and fresh (or frozen) berries. It’s full of protein, healthy fats and filling fiber... it’s soooo good As a new mama I’ve been making this a ton

We are still accepting clients at my practice! Message me for a link to book a clarity call with a Registered Dietitian in the meantime I will be home enjoying time with baby Quinn

Check out our Thanksgiving Newsletter with tips, tricks, a special announcement and a quiz!

Check out our favorite fall recipes!

A common question I get from my clients is what do you put in your salads? It seems like most people associate salad with lettuce, tomatoes, croutons, and bottled salad dressing (yikes- have you looked at the ingredients list)!? ... Here’s a salad that’s actually filling and delicious! Mix together: Arugula Shredded carrots Avocado Black beans (canned- rinsed and drained) Pumpkin seeds for crunch Shredded organic cheese Red onion As a dressing I used pico de gallo, olive oil & fresh lemon juice I hope this gives a little inspiration the next time you go to make a salad! My big tip is to avoid bottled salad dressings unless you go for Primal Kitchen or other Paleo dressings that uses good quality avocado oil as it’s base. Happy eating! See more

Lately, have you noticed that doing the dishes feels like a monumental task? Or that getting out of bed seems impossible? Others may blame you for being lazy but you may actually be suffering from Adrenal issues. I’ve developed a free quiz (link in bio) to help you determine if cortisol hormone imbalances are the root cause of your symptoms. No, you’re not just a lazy person, there are ways we can improve your drive, energy and stamina! ... At OC Nutrition Coaching, we work one-on-one and develop a plan to help you feel like yourself again. Your quiz results will include a few tried and true tips so that you can get started right away! We offer 30-minute phone consultations where we can discuss your quiz results. I encourage you to book a call if you’re looking for encouragement and support! See more

Did you know that a lack of hunger throughout the day could be a sign of a slow metabolism? Think about professional athletes, these individuals burn thousands of calories per day! Athletes have fast metabolisms, they... Can eat a lot of food and maintain their physique Have an appetite... Can lose weight very easily Rarely feel cold Have tons of energy Many clients come to us with slow metabolisms and hopes to lose stubborn weight. We help them find ways to speed up their metabolisms and to burn more calories Here are some of our favorite tips that actually work: 1 Engage in exercises that build lean muscle mass 2 Eat the appropriate amount of calories for your body (aka don’t starve yourself)! 3 Eat breakfast each morning (if you are going to fast, eat an earlier dinner) 4 Consider supplementing your diet with vitamins and minerals which can help nourish your thyroid and adrenals 5 Prioritize sleep! A lack of sleep negatively impacts the hormones that regulate your metabolism Looking to speed up your metabolism? Book a 30-minute clarity call with a Registered Dietitian! See more

Let’s be honest, when you don’t see the number the scale going down is your first reaction to restrict your calories? If so, you’re not alone! Low-calorie diets are most people’s go-to solution for losing weight since it worked for them in the past. NEWS FLASH Low-calorie diets are not the answer and here’s why! Our bodies aren’t the same as they were in the early 20s. Over years of work stress, poor sleep, pregnancies, life stressors, our weight becomes affected by... our hormones (rather than our calorie intake). If you’re having issues losing weight, even on a low-calorie diet, shifting your focus to managing stress reduction and sleep, is how you’re going to start seeing results on the scale! Here are some tips based on a client-success story! 1 Prioritize sleep and start winding down for bed two hours before you plan on sleeping 2 Make sure you’re eating enough calories and have diverse meals including protein, fat, and carbs 3 Focus on doing low-intensity workouts such as walking, weights, or yoga Looking for a new solution now that your old ways aren’t working anymore? Book a 30-minute clarity call with a Registered Dietitian! See more

Do you find it difficult to eat vegetables every day? You’re not alone! Most Americans are not eating the recommended amount of fruits or vegetables, though my clients find that learning about their health benefits is a really great motivator to start chomping on carrot sticks or preparing salads 1. Vegetables contain antioxidants and other inflammation lowering nutrients which are a natural remedy for lowering anxiety and promoting a feeling of calmness ... 2. Vegetables such as artichokes, lima beans, and peas are super high in tummy-filing fiber. Fiber promotes balanced blood sugar which is ESSENTIAL for healthy hormones and energy! 3. Cruciferous veggies such as broccoli, cabbage, and cauliflower contain sulfates which naturally help your body detox junk out of your system 4. Feeling like your blood pressure is getting a little too high lately (stress can do this)? Veggies such as spinach, sweet potatoes, and mushrooms are full of potassium which naturally lower blood pressure 5. Need an energy boost? Veggies such as tomatoes, bell peppers, and broccoli are packed with Vitamin C- an energy promoting nutrient which is also great for your immune system See more

One of the most common mistakes I see when it comes to the development of Adrenal Fatigue is the continuation of consuming foods that induce stress. Caffeine, although praised to keep one energized and alert, can trigger the stress responses in the body. Think about it, when you drink too much coffee your heart starts to race a sign that our body is under stress! Sugar, something I love to enjoy in moderation, also has a negative impact on our body’s stress response.... It can cause blood sugar imbalances, giving us that sugar high and then leaving us feeling tired an hour later. If you love sugar, see one of my previous posts on healthier swaps to make. Lastly, we have alcohol. The problem with alcohol is that it can severely disrupt our sleep, leaving us feeling unrefreshed in the morning. If you do enjoy alcohol, have some in moderation or have it earlier in the evening, a few hours before bedtime. Want to learn more about food, restoring energy, and adrenal healing? Stay tuned for my new ebook on how to treat Adrenal Fatigue! See more

Do you daydream about throwing on your pj’s and taking a nap? . Well you and I both know that’s probably not so great if it’s happening everyday (especially after a restful night of sleep). . At my private practice we don’t:... Dismiss your fatigue Recommend more caffeine/stimulants Tell you it’s a normal part of aging . At my private practice we do: Help you find the root cause (remember, everyone has different reasons for daily fatigue) Recommended foods and supplements to improve your energy levels Support you along your journey! . Please apply to work 1:1 with me See more

These are 5 very general tips but they are pretty damn important! The decisions we make at the grocery store directly impact our health. . If I go into the store really hungry (which I haven’t done in years), I’m much more likely to grab processed snack foods. Choosing organic dairy, meat and produce lowers our toxic burden, reduces our intake of estrogen mimicking/obesogenic compounds Especially during these times, I like to be in and out of the store really quick so I... always bring a list I recommend that some of my clients skip triggering aisles like ice cream, candy and chips- typically if they struggle with binge eating disorder and aren’t able to eat these foods in moderation when in the house And I spend a good amount of money & time in the produce section buying ingredients for salads, stir-fry’s, etc . What are your favorite grocery store tips?!?? See more

Helping clients improve energy levels, lower anxiety levels and feel like themselves again is one of my favorite specialties. As you can see, the list of symptoms is pretty long and pretty miserable . If you want to take it a step further, I provide cortisol and hormone testing to give you a real picture of what’s going on in your body. Although it takes time and patience, it is definitely possible to reverse your adrenal fatigue symptoms and feel back to normal :) message me if you’re ready to start feeling energized again

Looking for a little 1:1 support? OC Nutrition Coaching is providing telehealth nutrition sessions to all clients, we accept Anthem Blue across, United Healthcare and FSA/HSA payments. To find out our specialties click the link in our profile.

Alright you guys I’m telling ya Taylor Made Cuisine is hands-down my top meal delivery pick in Orange County. When I have a busy week ahead of me-I simply order on Friday and get my meals delivered on Monday afternoon, it’s as easy as that! My favorite dish is their spaghetti squash with Bolognese. They also have some delicious and healthy desserts (blueberry crumble and tahini brownies are on point). Plus they use high-quality ingredients and everything is made from scratch! Our clients receive a 20% discount on their first 4 orders, and let me tell ya- we have a ton of clients using their services who are super duper happy that’s all -April

My little private practice has been growing over the years! Leila started out as a dietetic intern back in 2017, helping me develop handouts, presentations and gaining experience in nutrition counseling. Today I consider her my right hand! Always excited to work with new clients, expand her knowledge base and take on extra projects - she is such a pleasure to work with! Her clients always have raving things to say about her Leila does really well working with clients interested in long-term healthy weight loss and meal planning, food sensitivities/inflammation and more shoot us a message to see if you’re a good fit to work with Leila!

More and more Americans are being sucked into the diet culture. People feel like they have no idea what to eat anymore. Take 5 minutes and read this great article! As many of you know, we offer intuitive eating coaching for those of you who have negative/obsessive thoughts about food/body image. Break free and learn to eat, email me today [email protected]