registered dietitian

Anti-Inflammatory Golden Milk Smoothie

anti-inflammatory turmeric golden milk smoothie

Some links below are affiliate links, meaning I may get a tiny kickback if you happen to make a purchase.




1/2 cup 1% milk
1/2 cup nonfat, plain Greek yogurt
1 banana
1 cup frozen cauliflower
1/2 tsp turmeric
Dash of black pepper
Dash of cinnamon
1 Tbsp whole-milled flaxseed (I like Manitoba Milling Co.)
1 scoop collagen peptides (I like Further Food - save 5% off with this link! -if you use another brand or a protein powder instead, this is equivalent to 8 grams or a rounded tablespoon)


1. Combine all ingredients in a blender (I love my Vitamix!) and blend until smooth.

2. Serve in a glass or bowl or store it in a mason jar for later. Enjoy!


Note: If you prefer your smoothies ice cold, you could use a frozen banana instead.


anti-inflammatory turmeric golden milk smoothie 2

5 Protein Filled Snacks to Bring on the Go

Some snacks keep us full till our next meal, while some snacks make us hungry half an hour later. The key to a good snack is protein. Protein helps to fill us up and keeps us full longer by slowing digestion. It is the key to satiety. Here are a few simple and delicious snack ideas that are easy to keep in your car, purse, or desk and will help keep you full till your next meal.

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1. Roasted Chickpeas or Edamame
Whether storebought or homemade these make a great high protein snack to bring on the go. Just a 1/2 cup of edamame or chickpeas contains 9 grams and 20 grams of protein, respectively. Although many companies are making these now (I like Biena Snacks and Seapoint Farms), they are just as easy (and likely cheaper) to make on your own. To make at home, place the beans on a sheet pan season how you like. Cinnamon is great on chickpeas! Cumin, or just salt, pepper, and a little olive oil are great choices too! Roast at 375 for about 30 mins. 

2. Homemade Trail Mix
If you're one of those people that picks out the peanuts or the raisins, etc. from the traditional store bought trail mix, it may be worth your while to make your own! Besides, many store bought varieties are filled with candy and sugar, something we may consider treat foods. Add the ingredients you like! I love almonds, walnuts (omega-3s!), popcorn (great source of fiber), and a few chocolate chips in mine :)

3. Peanut Butter Packets
There are so many varieties out there now! These make great, easy, and filling snacks to bring on the go. Pair with an apple, banana, celery sticks, whole wheat crackers, or eat it straight from the packet. You could also add a tablespoon or two to a small container to save a bit on cost. When buying peanut butter, I recommend the natural varieties. Read the ingredients, it should list peanuts and perhaps a bit of salt. Many of the pouch varieties have a bit of sugar added in as well. Choose varieties without hydrogenated oils (trans fats will soon to be out of our food supply!)

4. Tuna Pouch
Tuna is a great source of lean protein and omega-3s. The American Heart Association recommends we eat fish at least 2 times each week. Bumble Bee makes vacuum packed pouches that are easy for a day out and about- no need to refrigerate or drain any liquid. Pair it with whole wheat crackers or apple slices for a bit of crunch.

5. Meat Sticks or Jerky
I seem to be noticing more and more packaged, dried meat products lately. Vermont Meat Sticks are one of my favorites, they come in 8 flavors and have 6 grams of protein per stick. Epic and Krave are also popular brands that make some pretty awesome jerky. Like many packaged foods, jerky can be quite high in sodium. If sodium is something you are concerned with, be sure to read the nutrition facts labels (Epic products seem to be lower in sodium).

The Truth Behind the 'Keto' Diet

Multiple people (male athletes) have approached me lately asking about what they call the 'keto' diet. It seems as though it's becoming more and more popular among various types of athletes and my question is why? Combined with what I know, I did a little research and here is what I found...Read on.

Glucose is the body's main source of quick energy and your brain's preferred source of fuel because it is quick to breakdown and easy to access. It is stored in both the liver and muscle as glycogen. If you remove carbohydrates from the diet, fat metabolism increases because your body needs fuel from another source.

Athletes following a ketogenic diet aim to put their bodies in a state of ketosis, meaning instead of using glucose as the main source of fuel they use fat. In order to do this, the diet must be extremely high in fat and low in both carbohydrates and protein. To reach ketosis about 75% of calories should come from fat and 25% from carbs and protein. Most of the research notes that people typically feel tired, weak, and even nauseous their first few weeks as their bodies enter into ketosis. However, these symptoms do reside after a of couple weeks.

Fat requires more oxygen than glucose to breakdown and be used as fuel. Therefore, in anaerobic exercise (short, high-intensity - sprinting, heavy lifting, etc.) your body requires glucose to fuel those quick bursts of energy because it does not have enough oxygen to catabolize fat. In aerobic exercise your body is able to use more fat as a source of fuel because it is taking in more oxygen. These are typically longer endurance types of exercises. During the course of your exercise, your body typically goes through both anaerobic and aerobic metabolism.

Some athletes believe following a ketogenic diet will allow them to perform stronger and longer by using fat as their main source of energy. To date, no study has shown ketogenic diets to improve athletic performance.

I just returned from FNCE (the national Food & Nutrition Conference & Expo) at which I was lucky enough to hear Dr. Hawley speak about his many studies involving olympic athletes and the ketogenic diet. Dr. Hawley and his colleagues put olympic athletes (speed walkers) on various types of diets - including either a high carb or a high fat diet. They repeatedly found the athletes on the HIGH CARB diet to have the most IMPROVED performance while the athletes on the HIGH FAT diet showed NO IMPROVEMENT at all. It is much more efficient to allow your muscles to use glucose as a fuel. When your body becomes fat-adapted it actually impairs the muscles ability to use the most efficient fuel source (carbohydrates!). 

Like any diet, the ketogenic diet is not particularly sustainable. 

You can function off of ketones and without carbohydrates but you would be lacking essential vitamins and minerals by eliminating fruits and vegetables. If you are considering following a ketogenic diet, I would strongly encourage working closely with a registered dietitian.

There are a variety of reasons to adopt a ketogenic diet, however, it does not seem to improve athletic performance. The ketogenic diet IS effectively used to treat and eliminate seizures in children (although it has shown to be less effective in adults); I do support it in this context but again recommend consulting a dietitian for help.