Karina Nutrition

My favorite dressing is simply extra virgin olive oil + balsamic + lime juice. What’s yours? . . .

Mini Whole grain pita bread . YIELDS: 9 pieces . INGREDIENTS:... 2 C whole wheat flour 1/4 Tbsp salt 1/2 Tbsp baking powder 3/4 C warm water 3 Tbsp EVOO . INSTRUCTIONS: 1.Pre-heat oven at 350F. 2.Mix dry ingredients then incorporate water & oil. Use your hands to work the dough ingredients together and knead until smooth. 3.Form each piece into a little ball (about 9 pieces) and press into a flat diskc (3-inch circle and about 1/4 inch thick). 4.Place on nonstick baking sheet and bake for 15 minutes. . . . See more

Did you know all organic foods are ALSO NON-GMO? The term organic refers to food products that have been produced without most synthetic pesticides and fertilizers (including sewage sludge), crops that have nonbeliever’s been genetically modified (non GMOs) and livestock produced without antibiotics. . US Government’s Criteria for Defining Organic Food Products: 100% Organic - Cultivated and processed according to USDA standards .... Organic - 95% or more of ingredients are organic . Made with organic ingredients - 70% or more of ingredients are organic . Some organic ingredients - Less than 70% of ingredients are organic . . . See more

How to test baking powder potency...also great food science project for the kiddos. Can you hear him giggling at the end? . .

PRO-BONO MEAL PLAN is ready! Only $1 dollar! 100% of profits will be donated to Feeding America, USbased nonprofit organization with the goal to help food banks respond to Covid-19 . MEAL PLAN INCLUDES: - Balanced, 1500-1600 calories per day, high-fiber, at least 3 servings of veggies, 3 of fruits and 0 processed sugars - Includes grocery list... - Targeted pro-tip notes on each recipe to help you achieve your nutritional goals - Ideal for any cooking level - Macros for optimal energy: 25% protein, 30% fat (healthy fats) and 45% carbs - Cost efficient, meals cost less than $3 each . Link in bio to download meal plan . Please avoid sharing with others after downloading PDF document. Rather, use this opportunity to help raise funds and promote others to individually download the document. . Hope you enjoy the recipes and would LOVE LOVE to hear your feedback and tag me on your pics. . . . See more

Thank you @fox40news for coming to our home to talk about healthy meals with non-perishable items. Segment posted, link in bio . . .

Using everything in our freezer, including these pair of ducks someone gave us. Surprising the kids were so excited to cook it and they loved it! Have you found anything interesting or something you had no idea you had stored in your freezer or pantry? . . . .

Let’s get the party started! Now offering a limited-time promo (40% off) our online nutrition + fitness membership. Includes 28 dance fitness videos (~40 min each) + monthly meal plans including all recipes and grocery list plus exclusive access to our Facebook community. Link in bio . .... . See more

Enjoying fresh produce while we still have some! In our area it has been continuously challenging to find usual food items. Just yesterday I received only 30% of what I ordered and had to wait one week to receive it. Grocery stores are scarce, delivery is limited and we limited on the amount of food items. So here are some tips based on things I’ve noticed are still available: . - Buy quinoa instead of rice, 1 C of quinoa provides 2x the protein and about 5 g more fiber than ...1 C of white rice. Also for some reason no one busy it . - Opt for edamame, either frozen or dried, good alternative to chickpeas or beans . - Order your groceries 1 week in advance and use different stores . - Support your local community and find local restaurants which offer ready to eat meals . - Egg beaters can last up to 4 months refrigerated, as there are NO eggs left . - Opt for frozen fruit and veggies . - In the absence of fruits and veggies, look for baby fruit pouches. They are basically a room-temperature smoothie . - Buy nuts and seeds in the absence of nut or peanut butter, can blend at home using a food processor . - Steel cut oats instead of instant oats . - Protein powder, unflavored, can help fortify things like cereals, oats and soups . - Buy a daily multivitamin . - Make the best with what you have, mix your protein, grains and veggies into soups, patties, tacos, wraps and sandwiches . What other items would you like to know are good replacements? Comment below! . . . See more

This happens every time! I ask my kids Do you want X food? They most common answer NO, but if I serve it on my plate they immediately want it So now I purposely double my portions salmon, coconut white rice with cauliflower rice & edamame and . . These days have been very challenging: not working, kids off school, social isolation, etc. Right now my time is very limited because I have to give 100% to my family but this is an adjustment phase. With that said, ...I have 3 announcements: . 1. If you are my patient: Medicare and Hill Physicians have approved telehealth visits so as soon as I get organized with my kids, we will reschedule online consults . 2. Extending enrollment promo for online fitness program for until the end is the month! Remember we have a free class, link in bio . 3. Working on a pantry essential list with a longer shelf life and some meal ideas, stay posted . . See more

Today is Registered Dietitian Day! And what is the difference between an RD and a nutritionist or health coach? . Well let’s start by describing all the letters next to my name: . - MBA: Master in Business Administration from University of Pittsburgh, I attended clases from 6-9 PM and weekends while working full-time at University of Pittsburgh Medical Center in the division of General Medicine... . - MS: Master in science in dietetics from Florida International University, was given a full scholarship from Mexico’s CONACYT and while studying I developed an online nutrition software which created over 52K diet prescriptions, remotely managed a nutrition health center in Monterrey and worked as an intern for the school’s department . - RD: registered dietitian A registered dietitian/nutritionist is a food and nutrition expert who has met academic and professional requirements including: Earned a bachelor's degree with course work approved by the Academy of Nutrition and Dietetics' Accreditation Council for Education in Nutrition and Dietetics, Completed an accredited, supervised practice program at a health care facility (at least 900 hours in a year), passed a national examination and completes continuing professional educational requirements to maintain registration on an ongoing basis (at least 75 hours per 5 years) . Plus I did two undergraduate degrees in Nutrition, in Mexico and in the USA. . A nutritionists: takes an online class for 6 months. . But maybe that’s all you need depending on your needs. If you need general motivation and guidance for healthier eating then a health coach may be your option. True medical nutrition therapy should be done by a professional. . . . @ Sacramento, California See more

Getting the kiddos ready for the day can be hectic, but setting a routine can ease your day. Everyone is different but these are my evening and morning routines that help me get ahead of the game and ease my day: . EVENINGS, before going to bed: 1. Clean kitchen 2. Coffee maker programed... 3. Luches packed . MORNINGS: I wake 30 minutes before the kids to get ready, enjoy my cup of coffee and eat breakfasts while listening to the news or listens to the news in Italian to set my brain on turbo . What’s your routine? Comment below! . . . See more

Breakfast foods for lunch filled with protein & fiber & healthy fats to help keep satiated for hours. Grain-free Two scrambled eggs + TJ organic chicken jalapeño sausage link + 1 C cooked spinach + 1 C cooked mushrooms + cashew tortilla = 8 g fiber...about 30% daily recommended intake. . . .

Our herb garden is flourishing and can’t wait to use all of them! Talked about some of these digestive aids on insta stories plus check these below Comment below if you have questions about others I didn’t mention... . PEPPERMINT: helps relieve pain and spasm in stomachaches, colic, indigestion, constipation, and IBS. It eases gassiness, and bloating. . GINGER: can reduce nausea, stimulate saliva and bile production, soothe the stomach and help ease motion-sickness. It’s ...also good for reducing gas and bloating. . CINNAMON: helps ease nausea and upset stomach, but studies show it may lower blood sugar levels by improving insulin sensitivity. . . . See more

National Chili Day!! Great way to include all your healthy ingredients in one dish (legumes + lean protein + veggies. Recipe on the blog, but also video version on Insta Stories from @TomatoWellness . . .