Conquer Nutrition

Afraid of carbs? Take a look at this very accurate diagram by @drnadolsky . Carbs include a wide range of foods that turn into glucose, the body’s number one fuel source and the main nutrient used by the brain and other organs. Glucose is essential for the body to function. So much so that other nutrients like protein can be converted to glucose when there is none (a big waste of valuable protein) . Some carbs cause an immediate blood sugar spike (less desirable) and others... take a long time time break down. These are the ones to focus on. When choosing high fiber carbs and pairing it with adequate protein and fat you actually create a fat burning machine. Binging on simple carbs such as sweets, sodas and processed foods is not likely to get you to your goals . Including complex carbs with fiber is providing your body with the nutrients it needs to function at its best. This is when you achieve long term weight loss, improving body composition, blood sugar, cholesterol control and overall health improves. See more

Light Pasta Bake . This meal is a sure crowd pleaser! Great meal to feed a family, make to share or use for meal prep! It’s so delicious, satisfying and balanced. Oh and easy! . It contains pasta for the carb but also contains veggies like fresh spinach and tomatoes and protein/fats like plain Greek yogurt and cheese. It’s all about balancing your nutrients and including your favorite foods! And yes, pasta can still be included!! There is no need to cut out your favori...te foods if you want to lose weight or improve your health . I used a higher protein pasta Banza for more protein and fiber but you can use regular pasta also. I’ve done both! . Swipe for the recipe, save for later! Enjoy! Happy Friday! See more

A childhood favorite healthified. . Who doesn’t love chicken tenders and fries? This is always a hit in my house. Would you believe me that a serving of these chicken tenders has less than 250 calories and only 8 grams of carbs. Compared with the chicken nugget meal at McDonalds you are getting half the amount of food and double the calories, fat and carb! . Coconut flour, parm crusted chicken with sweet potato fries. I love making our favorite foods healthier. Almost too good to be this good!

New Years is right around the corner, a time when everyone makes their new year new megoals If your resolutions involve weight loss or changing your eating habits I ask you this...how many new years did you have these same goals? What happened? Why does it remain your goal this year? I am all for wanting to better your health and weight loss can be extremely important to improve quality of life. But rather than picking up the next diet off the internet which may wo...rk until February, this year give yourself the ability to check this off your list. Work with a professional to really understand your body, food and how to eat all foods without restrictions and see the results you desire. I am only taking a few clients in January before maternity leave. Let me help you attain your goal so you can free up your time and energy on the important things in life. . I work one on one with my clients both in person and virtually for one month. I get to know you, provide nutrition education to finally make sense of it all, support and tools geared for you to reach long term results. Not sure if it’s for you, DM me, and get a free 15 minute consultation. Let’s chat! . Happy New Year. Same you, just healthier.

Holiday Bark Looking for that last minute gift to share with coworkers, teachers, or bring to the party. Here you go! This bark is so easy and delicious it’s always a hit. Can add to the Holiday dessert menu or wrap it nice and give away. I love that you can break it in all sizes so you can enjoy a little taste or big piece . It is only 4 ingredients and requires no baking. So easy it’s great to have the little ones make it! .... Oreo Peppermint Bark INGREDIENTS: 1 cup milk or semi sweet chocolate chips 1.5 cups white chocolate chips 12 Oreos 10 mini candy canes DIRECTIONS Melt choc chips for 30 min increments until smooth. Spread over wax paper lined baking sheet. Add crushed Oreos. Refrigerate about 10 minutes. Melt white choc chips on 50% power level for 30 min increments. Pour over top of choc/ Oreo layer spreading to edges. Top with crushed candy canes. Refrigerate. Once cooled break into pieces and enjoy! WARNING: it’s addicting AF

Where are my Mexican food lovers?!! . After living in San Diego, CA for 10 years, I am hooked on Mexican food. I’m always on the lookout for great places here on the East coast but not much compares to there. Not to mention I usually leave Mexican restaurants feeling overly stuffed . I love recreating my favorite foods using healthier ingredients. I also love easy! This recipe hits the spot! It’s only 4 ingredients (yep), and it’s high protein and fiber. An extremely ea...sy, healthy Mexican option. All the taste, without the calories . Hello 4 Ingredient Enchilada Casserole Thank you @theseasonedmom for this recipe idea . Here’s the ingredients I used: 1 lb organic chicken tenders: cooked and diced 1 can enchilada sauce @tumaroswraps tortillas Shredded Mexican cheese toppings as desired: we used plain Greek yogurt, green onions, black olives, tomatoes, avocado . Mix, layer, bake See more

If you are looking for a dessert that everyone can enjoy, look no further! . These peanut butter, chocolate, sweet, decadent blondies are vegan, gluten free and diabetic friendly made without flour, sugar or eggs but every bit of taste. They taste like a chocolate chip PB cookie! . You would never guess the magic ingredient in these babies are...CHICKPEAS! Providing a creamy texture, fiber and protein!... . There are many versions of these delicious Peanut Butter Chocolate Chip Chickpea Blondies but I adapted this one from Ambitious Kitchen . Swipe to see the recipe. I used honey in place of maple syrup and @nestletollhouse dark chocolate chips. I did not add an egg, I thought the batter was perfect consistency but feel free to add an egg as well if you are not vegan . These are going to be a regular sweet treat in my house. Try it out, tag me and let me know how much you love them!! See more

Pumpkin Energy Bites It is technically still Fall and I had some canned pumpkin left to use so I made these pumpkin bites and they were amazing. High in fiber, protein and healthy fat little bites of deliciousness. The pumpkin adds a smooth texture, not as sticky as using PB and oats alone. My kids like them at breakfast and I quite honestly grab a couple before a workout or as a snack anytime of day. They satisfy the sweet tooth while providing an excellent source of fi...ber and protein without added sugar and calories . RECIPE 1/2 cup can pumpkin 3/4 cup peanut butter 1 1/4 cups oats 1/4 cup hemp seeds, 1/4 cup chia seeds (can use 1/2 cup any seed of choice including flax, I just mixed it up and don’t use flax while pregnant) 3 TBS honey Mix all ingredients in bowl. Fold in mini chocolate chips if desired (I always add the chocolate). Let sit for a few hours in fridge. Roll in balls and let sit a few hours more. Store in air tight container and enjoy any time of day!!! See more

The million dollar questions I get asked all the time by clients..... Is chocolate bad? Can I drink wine? Fruit has too much sugar, right . We live in a society where we blame 1 food or food group on weight gain. We feel we can’t enjoy certain foods or we will gain weight. This couldn’t be more false. .... What does cause weight gain? Too many calories, unhealthy habits, restriction and binge behaviors . Im going to share the golden key to weight control. Our body is a working machine. It needs the right amount of each nutrient to do its job. When you eat too much of one nutrient (protein, carb or fat) it uses what it needs and the rest is stored as fat. Simple. No matter if it’s too much protein fat and carb. If you give it the right amount of each, the nutrients are used (burned) and not stored as fat . So how do you know how much you need? Fortunately there are simple ways of gearing this that do not require weighing out food. Part of it is learning combination and learning to listen to your body (hunger scale, mindful eating) . Don’t know where to start. Send me a DM or click link in bio. I am here to make it extremely easy for you. I bring the science into everyday practice. Give yourself freedom from worrying about what foods you can eat, going on diets and falling off and weight loss followed by gain. You deserve it! See more

Your Healthy Holiday Guide is here!! . It’s that time of year.. holidays, parties, baked goods, cold weather......GUILT, WEIGHT GAIN . The Holidays are such a special time that should be enjoyed, not feared. However every year too many fall victim to the vicious cycle of dieting, falling off the wagon, guilt, weight gain that seems to last much past the new year... . That is why I put together an ALL INCLUSIVE guide to help you feel and look your best this holiday season while enjoying your favorite foods and traditions . Imagine not having to stress about losing weight or getting back on track this Spring. This guide is great for the holiday/winter season but includes tips on everyday eating that can be used all year to avoid falling into the diet cycle and weight gain . In honor of small business Saturday, I am offering this program, which includes a 45 minute virtual one-on-one with a Registered Dietitian (yours truly ) for 40% off. Get the entire guide and consult for only 79.99 . Don’t wait until next year to get on top of your eating habits and health, I got you now. Don’t forget, this makes a great gift. Give the gift of health to a loved one. CLICK ON THE LINK http://conqueringnutrition.com/healthy-holiday-guide/ to learn more about what this program includes and sign up! . Here’s to a Healthy and Happy Holiday and New Year See more

Look familiar? . This is the lovely cycle of dieting. One I myself have gone around and around far more times than I care to remember. Please continue to read. Sorry so lengthy . Trying every diet that sounded like the answer to getting my ideal body and fitness. Countless Monday’s I felt like now is the right time to start again until well, life continued to take place month after month. Life was getting in the way of my diet. Doesn’t that sound crazy?!... . That’s because it is. But somehow I felt there would be this magic time and magic diet that would work and I’d never have to think about it again . Let me save you your time and happiness. There is never a perfect time to start taking care of yourself. And God willing, life is not going to stop. The key to long term health and fitness is to eat to sustain your lifestyle, social events, Holidays and happiness. To learn what nutrients food provides you and how to include them all. To look at food differently, not as the enemy. Because month after month holidays, vacations, parties, long hours at work, illness, stress are going to there. That’s life. I’m happy to tell you they don’t have to change your health or weight. The longer you wait to take control of your eating and lifestyle the more difficult it can be . I’m happy to share my Avoid Weight Gain Over the Holidays Guide with you later this week. What it includes: Overall guide to healthy eating, balancing your food, knowing how much you need, learning how to mindfully eat and help control cravings Tips for Holidays and parties 45 minute consultation with myself to help you with your specific struggles and goals (virtual) . I will be sharing the sign up later this week. DM me for more info or questions. . I am here to help you stop dieting and start eating. @alissarumseyrd See more

Football Sunday calls for pizza . Instead of ordering out, we built our own pizza using @traderjoes butternut squash crust. The kids both added the toppings they wanted (we have a half pepperoni, half not) and of course mom added a few extra veggies. This time we had our pizza but saved some calories and money! . I thought it had better flavor than the cauliflower crust and is better for those with GI issues . Also, great gluten free alternative. .... Have you tried butternut squash crust yet? See more

DoNut worry! Food is for health and pleasure. . I am not a fan of cheat days. Honestly, what are you cheating on? I’m a believer in feeding my body nutrient rich foods that make my body strong and healthy and enjoying some sweet, savory foods at times. Food impacts health but it is also part of tradition and pleasure . We were excited to finally try @pvdonuts after my sons football game and it did not disappoint . We split all the donuts so we could try them all!... . Do I feel bad? Heck no. They tasted amazing, we had a great time, now back to some nutrient dense satisfying food. If these foods were forbidden I could honestly see how easy it would be to binge. Instead, trying a few hit the spot and I’m good. It doesn’t have to be all or nothing. You can have you and eat it to . Happy Sunday to you all! . . #rhodeeats #401love #bestofri #tasteofrhodeisland #rifoodfights See more