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Seeds are not only a great snack, but you can add them to numerous recipes as a simple way to enhance your diet. They are wonderful sources of protein and provide antioxidants along with various different nutrients. Most seeds are tiny and easy to carry while traveling, so they make for a great on the go snack or topping that can be added to foods. Seeds can be sprinkled on things like salads, smoothies, rice, pasta, or vegetables. Here are some of my favorite seeds and their health benefits: Your body needs to have proteins throughout the day, but it’s especially important to get enough in the morning. Starting your day with a well rounded protein breakfast can help promote fullness and set you up to make better choices for the rest of your day. It is so important to make sure you are adding breakfast into your every day routine and not skipping it. Your breakfasts foods should have a mix of complex carbs, protein and healthy fat. That way our body can digest it more slowly and make our energy levels last for longer. Also, making sure added sugars are being limited for breakfast is important! For example breakfast items like sugary cereals and sweet bakery treats, will give you a burst of energy for the moment, but then it will shortly give you a crash. Your breakfast should also be a big enough portion of food that leaves you feeling satisfied for a while. Having coffee alone is not a good breakfast. If you are having busy work weeks or just have a busy life it can be hard to find the time and energy to make a nutrient dense brekfast every morning to fuel you. Here are a few meals that are packed with protein that are fast and easy to make! I hope you all are having a great Memorial day. As some of you may know May is Celiac Awareness Month. Celiac Disease is an autoimmune disorder that's triggered by consuming gluten and damages the small intestine. It affects about 1% of our population. However, about 60-70% of people with Celiac Disease are not diagnosed and suffering. The only treatment is to avoid eating gluten. Luckily today our worlds are filled with various gluten free options for these people, so they can still enjoy foods like pasta, bread, cereals, baked goods, etc. My favorite gluten-free foods are made by @miltonscraftbakers. My family and I love their pizza! What is your morning ritual? It sure makes my job worthwhile when I wake up Monday morning to these emails. I work with people from different walks of life, and incidentially both of these are physicians and have worked with me to make sustainable lifelong changes. If you or anyone you know is struggling and looking for lifelong doable changes that are science and evidence based, let me know. I have various programs offered including both group and individual consultations to help you with your struggles and find peace with food. You can visit my website www.dietitianmoushumi.com to see my programs offered. If you have any questions or want to know what program is right for you, feel free to reach out to me. I’d love to help get you started. A common question that I get asked is how much water should I be drinking a day? Well , there is not exact amount but, there is an estimated amount that each person should get a day . It’s important to know though that a persons water needs are more individual depending on many factors such as health status,body weight, height , how active you are and where you live. The recommended amount is about 15.5 cups (3.7 liters) of fluids a day for men and about 11.5 cups (2.7 liters) of fluids a day for women. But these recommendations cover all fluids in one day. The drinking 8 cups of water a day common saying is a reasonable goal and is a good rule to follow. Many people struggle to reach this goal in a day so here are a couple tips I have for you to increase your daily water intake. I hope all of you had a wonderful and relaxing Mother's Day. I feel so blessed to have two beautiful girls that are for sure striving to do the best in health and healthy eating. My younger daughter is home for the summer and she has been spoiling me with smoothies a few times in the week. Happy Mothers Day to all of you my beautiful family, friends and clients. Mothers Day celebration of course comes with a little bit of drinking, which there is nothing wrong in enjoying a glass of wine now and then but it’s all about being mindful. Here are a few of my tips to help you make some of these choices! Are you still looking for a present for your mom? Give her the gift of health. I am offering a special program this Mother's Day where you and your mom can work together to achieve the best in health and fitness. I’m telling you team work is the best On my recent trip to Italy I was in awe of all the lemon trees and lemon uses in various kinds of foods, they even used lemons as pizza toppers, so here is my take on all things lemon! As a dietitian, my passion lies in helping people reach the optimum health and weight with food and lifestyle changes. Some of my areas of expertise include: If you are already starting to plan some of your summer road trips for this year , I have created a YouTube video on some great tips to take with you while on the road ! With summer knocking on our doors, are you looking for a healthy snack to keep your energy at bay? Look no further than these protein power balls. These are a great snack to have on hand for when you're craving something sweet. I love the simple ingredients in these protein balls. They are made with a plant-based protein powder, oats, dates, and chia seeds. Not only are they packed with protein, but they only have 3 grams of sugar, all which is natural from dates and agave. The natural sugar keeps these balls at a low glycemic index, meaning they won't spike your blood sugar and will keep you satiated. They contain no artificial preservatives, flavorings, gums, or dyes. There’s also a variety of flavors to fill all your cravings and personalizing makes these even more appealing. They are perfect for someone with allergies too as they are all gluten, dairy, and soy free. I'd highly recommend trying these out if you often find yourself reaching for a sweet snack! One of the most fun parts of my job is being a media dietitian, I love being quoted in these informative and helpful articles, here are few of my contributions to articles on health and food ! I have been quoted on various magazines like EatWell.Com and Livestrong.com and I have been featured on various TV shows which include Fox 47 news and WILX 10! Listening to our hunger cues is so important and will ultimately help us feel our best. I encourage you all to read through the hunger and fullness scale I’ve included and start practicing to listen to your body. We often ignore our cues when we're in a rush or feeling hungry at a different time than our usually meal times. We feel shame if we're extra hungry, and often times we decide not eat and ignore our hunger cues. We're probably more likely to over eat at our next meal too. On the other hand, we may end up overeating when we're full but still craving more. Both of these situations leave us feeling uneasy. Meal tips for you! I recently did a presentation at a local school for junior achievement. I talked about the importance of body positivity. Body shaming can start from a very young age, especially in public school environments. This is why it is especially important for children to understand from a young age that all bodies are different. When children don't look like their peers from the outside, they begin to wonder what they can do differently. With diet culture so emphasized on social media, it's important children don't fall for these diets to try to change the way they look. We should be eating foods that fuel our bodies and make us feel good, not to look a certain way. In order to feel self acceptance and body positivity in our own selves, we must learn what is healthy specifically to us. This week I received some great nutritional power pack drinks from the company E03! Last Friday my daughter and I had a lunch date, and I definitely satisfied my cravings by ordering the jalapeño margarita and the nacho cheese. We didn’t finish it all, so we packed up half and brought the rest home to finish later. I wanted to use this post as a reminder how important it is to satisfy our cravings with balancing and nourishing foods. Food is so much more than just what we eat, and it’s nourishing not only to our bodies, but also to our souls. Shared meals are an opportunity to share that nourishing experience with others and connect through food. I received there’s samples of Milton’s crackers this week in the mail! They are a great option for a yummy gluten free snack. These crackers are made with a combination of five gluten free grains, and baked to crispy perfection with just the right touch of sea salt. Milton’s Gluten Free Crispy Sea Salt Baked Crackers are perfect to go with dips, salsas, soups and even sprinkled on top of your favorite salad. These are sure to be a gluten free diet crowd pleaser. I have been doing quite a few things for National Nutrition Month, and this podcast was one of the most fun things I did. I recently had the wonderful opportunity to join Kelly for the second time on her podcast "Indigenous Nutritionist". I spoke about my private practice and I how it's expanded over the past few years as it's now completely remote. My niche has extended since we spoke last to helping people reverse high cholesterol and diabetes as well as helping people achieve their weight goals. We also discussed my mantra of "enhancing over eliminating" in regards to not only food but also your lifestyle. Who wants to cook a big meal after a whole weeks of work, typically my Friday meals are stir fry’s, I like to put all my left overs and stir fry with some quinoa/rice, veggies, protein and spices of choice. Last Friday my husband surprised me with this cauliflower rice meat ball stir fry. His mantra are quick healthy meals and so he used some of the left over quinoa and some cauliflower rice we had ,turkey meatball, frozen mixed veggies, added soy sauce, fresh grated ginger and hot sauce, it was a perfect Friday night dinner! I often get asked apart from running my business what else do I do. I say sky is the limit as far as the varieties of jobs that dietitians can do, I consult with long term care homes, hospice brain and spinal cord injury clients, I love writing Ebooks and spend some time giving back to our community. I loved talking to these young adults about the need to nourish our bodies and souls with wholesome and good foods, I was truly surprised by the interaction of these young adults. Thank you @juniorachievement for giving me this opportunity! Amy and Rodney joined my Let's Duo It program this January. Both of them are thriving and enjoying cooking and working out together. Here is a picture of their balanced and nourishing dinner from last week, which I always love making too. This chick pea chicken quinoa with greens is very satisfying with a great combination of macros and micros. Here is a link to the recipe https://dietitianmo.wordpress.com/chicken-chickpea-quinoa-bowl/. If you have been wanting to get healthier and change your lifestyle, I am here to help guide you and would encourage you to look into my programs on my website www.dietitianmoushumi.com. If you have any questions on which one is the right fit for you, feel free to reach out! Happy national nutrition month! Happy National Nutrition Month! I wanted to share some exciting news with you all… my new ebook is out! I am especially excited about this book as it includes many comforting and healthy Indian meals I grew up with and have always loved. I have found great success in my clients using these recipes. This book is specifically designed for those trying to reduce cholesterol. If you have clients that are of Indian decent and trying to reduce cholesterol, this book is perfect for them! Or if you or your clients just like ethnic foods and trying new recipes, this will provide a ton of great ideas. Spring break is the perfect time to relax and enjoy a change from our normal routines. My heart goes out to all of those impacted by MSU's tragic events last week. It will take time, but I know our community will get stronger as we begin to heal. As we all are processing this differently and our emotions our heightened, I wanted to share some foods for healing and stress/anxiety. With Valentine’s day coming up tomorrow, I wanted to remind you all to give yourself a little extra love. Whether you have plans with your partner or not, I encourage you make self care a priority. This can be a fun activity or relaxing time for yourself, whatever it means to you. With Valentine’s Day coming up, everyone likes to celebrate with some drinks. But have you thought that these drinks might be your source for empty calories? It's only natural that most diet plans focus on the contents of your plate. When people think about calories, its common to only think about food. But for successful weight loss in the new year, it's smart to give some thought to what your drinking as well. Beverages are a hidden source of calories and many added artificial sugars. Unfortunately, all those drinkable calories often aren't as satiating as the ones from food. If you're looking to loose some weight this year, it is recommend limiting these types beverages in your diet as much as possible.

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