Author Archives: Titilayo

banana nut hemp seed muffins

Banana Nut Hemp Seed Muffins

banana nut hemp seed muffins

Servings: 12, Serving Size: 1 muffin

 Calories: 230, Protein: 5 g, Carbohydrate: 30 g, Dietary Fiber: 3 g Total Fat: 11 g, Sodium: 105 mg, Sugar: 8 g


4 ripe bananas, mashed

1/3 c. melted butter

½ c. dark brown sugar

1 egg, beaten

1 tsp. baking soda

1 ½ c. whole what flour

½ c. almonds, sliced

1 Tbsp. hemp seeds


Preheat oven to 375 degrees F. Lightly grease the cups of a standard 12-cup muffin pan or line with paper muffin liners.

In a large bowl, combine the flour, baking soda, hemp seeds and almonds.

In another bowl, combine the melted butter, brown sugar, eggs and bananas. Mix together.

Stir creamed mixture a bit at a time to the flour. Mix together, until thoroughly combined.

Scoop an equal amount of batter into muffin cups.

Bake in preheated oven for 20 minutes, until a toothpick inserted into center of a muffin comes out clean.



Happy National Nutrition Month


March is National Nutrition Month, and  it’s kicking off with a bang.  I am excited to announce that I am now accepting Medicare patients. If you have Medicare part B and have diabetes, kidney disease, or have had a kidney transplant in the last 36 months, medical nutrition therapy will be covered at no cost to you. Contact us for more details, we would love to hear from you.

Ginger choc1

Ginger Dark Chocolate with Almonds

Ginger choc5

Flavonoids found in dark chocolate possess protective effects against cardiovascular disease by reducing the risk of blood clot formation, decreasing LDL (bad cholesterol) , increasing HDL (good cholesterol) levels and more. Feeling adventurous? You can make your own daring and unique dark chocolate by experimenting with various flavors from a variety of herbs and spices.  Heart healthy, antioxidant rich, and with only 5 ingredients, I must say this recipe is a win.


Ginger choc3

  • 1 cup cocoa powder
  • ½ cup coconut oil 
  • 4 Tbsp. honey 
  • 2 Tbsp. almonds (slivered)
  • 2 Tbsp. ginger powder (may use 1 Tbsp. if a milder flavor is desired)


Melt coconut oil in a saucepan over low heat. Stir in honey until dissolved, and then add cocoa powder, ginger powder and lastly almonds until well blended. Whisk mixture together until smooth. (If it starts to thicken, you may add some additional coconut oil, until a smooth gloss is formed). Pour mixture into your desired mold. You may sprinkle additional almonds on the top as desired. Refrigerate until chilled, about 1 hour.

Ginger choc1

weight loss florida

Festive Feasting

Satisfy your stomach in a way that will leave your heart feeling thankful this Thanksgiving.

Can you really have both? Is it truly possible to enjoy all of your favorite holiday dishes and eat healthy simultaneously? It may sound to good to be true, but there are plenty of ways that you can treat yourself to what you love, without reaping all the negative consequences. How well does the New Year’s diet resolution plan that you use every year as an excuse to splurge during the holiday season really work anyways? 

 For most of us, if we are honest, the half-hearted resolutions are not really that motivating, and it might be time to try to start adjusting our viewpoint. Instead of sporadic dieting, what if we adopted a new way of looking at food? What if we had a way to include our favorite foods in a healthy meal pattern that we could maintain throughout the year? No more guilt-ridden holidays!

 So let’s take a look at some “food for thought”  that will help you to make this Thanksgiving season, one in which your stomach and your heart will both leave the table feeling content.Some of these simple changes that you can make, that will have a big impact on your health, have more to do with how you eat, rather than what you are actually eating. Try these tips at your next holiday gathering OR how ‘bout every time you eat!

 Revise portion size – We gain weight when the number of calories we consume is greater than the number we expend, not necessarily based on the foods we eat. While this is not an excuse to constantly eat junk, it does help us to remember than moderation is the key. Typically in the United States, the portion sizes we eat are generally 2 – 3 times the recommended amount, so try cutting back just a little bit. Have one spoonful of sweet potato casserole rather than 2 heaping spoonfuls and then going back for seconds. (Or maybe, if you need to start smaller, simply choose not to go back for seconds.) Another trick to cutting back can be to use a smaller plate. Try using a 9-inch plate and filling one half with vegetables, and then have your carbohydrate and protein rich dishes on the other side. This will help keep your food group choices in better balance, too.

Listen to your body – Often times Thanksgiving is one of those days that we feel the need to stuff ourselves to bursting with all the delicious food that we only get to eat once a year! Sometimes, we starve ourselves all day to “make room” for the scrumptious afternoon feast. Both of these behaviors override our body’s natural signals of hunger and fullness, which ultimately leads to overeating and can disrupt our body’s normal metabolism. This Thanksgiving, try to listen to your body and ask yourself: Am I eating because I feel hungry or just because it tastes so good? Also, rest for at least 20 minutes before going back for seconds, as this will allow your brain to catch up with your mouth and begin registering feelings of fullness. This will keep you from leaving the table feeling like a stuffed pig. And remember, there are almost always leftovers – so it likely won’t be the last time this week that you have a taste of that delicious turkey dressing you’ve been waiting for all year.

 Savor, Savor, Savor – This thought goes along with the last point. As you listen to your body’s hunger signals, take time to enjoy the food you are eating. Try to eat slowly, relishing each bite. While this may sound silly, you might be surprised when you are satisfied with much less.

 Food OR Family – Remember, it’s not all about the food anyway. Whether you are celebrating the holiday with family, close friends or both, keep this in perspective. Ultimately, the holiday is about reflecting on the many blessings in our lives…like FOOD!! Oh wait, I meant…friends…and family. J Whatever your situation, don’t forget to take time to be thankful.

 In addition to how you eat, you may be interested in trying to change what you eat, too. If so this next section is for you, complete with ideas for how to make each component of your thanksgiving dinner more nutritious and a few sample recipes to get you started.

  • Turkey – When it comes to the main event, your Thanksgiving turkey, one of the easiest ways to cut back on calories and fat is to simply take off the skin before you eat it. The other calorie culprit here is the gravy, so try a low-fat version by skimming off the fat from the drippings before you make it. This way you can maintain the mouthwatering flavor, without the added fat.
  • Stuffing – No stuffing recipe is the same, so convincing you to give up Grandma’s recipe may be more hardship than it’s worth. However, there are a few quick tricks that you can use to beef up your favorite recipe. First, try adding extra vegetables, and be adventurous. Onions and celery are a great place to start, but what about some colorful peppers? Second, see what kind of grains your recipe uses. Could you substitute half the amount with a whole grain like quinoa? The skies the limit here, so get your creative juices flowing!
  • Fruit – Fruit is another item that tends to be doused in sugar during the holiday season. Try cutting the sugar in your fruit recipes by one third, or try honey or agave as a sugar substitute. This natural sweetener is more potent, so you can use less without loosing the sweet flavor. 
  • Dessert – Just about everyone’s favorite part of the Thanksgiving meal is dessert, but oh, the choices you have to make…pecan or pumpkin…or both? Did you know that pecan pie has nearly 200 more calories per serving than pumpkin pie? That’s not to say that you can’t have it, but for those of us who like them equally, it might make you reconsider your choice. Here, the key is definitely moderation. You don’t have to deprive yourself, just have a small piece and savor it. Another way to cut down on unnecessary calories is to choose a light whip cream instead of full fat, or just skip it all together. 

Hopefully these tips have shown you how you can still enjoy all of your holiday favorites without the added cost to your health. Remember that each change you make will have you one step closer to a healthier Thanksgiving and a healthier you!

Written by: Rachel Harrod, Dietetic Intern 


weight loss destin




1 cup packed dates, pitted

1/3 cup honey

1/3 cup creamy salted natural peanut butter

1 cup chopped unsalted almonds

1 cup chopped unsalted walnuts

1 1/2 cups rolled oats


Toast oats in a 350 degree oven for 15-20 minutes or until slightly golden brown. Place pitted dates in a food processor until small bits remain, forming a dough like consistency.Combine oats, almonds, walnuts and dates in a bowl – set aside.

Warm honey and peanut butter in a small saucepan over low heat. Stir and pour over oat mixture and then mix, breaking up the dates in the process. Once mixed thoroughly, transfer to a baking dish lined with parchment paper so they lift out easily. Press down until uniformly flattened. Cover with parchment or plastic wrap, and let set in fridge or freezer for 15-20 minutes to harden.

Oatmeal granola bar

Remove bars from pan and chop into 10 or more even bars.

*Note that you can also substitute dates with prunes, if dates are not available

Cook with tee

Cook With Me!

Cooking is one of my favorite past times. I find it therapeutic, and it’s a way by which I can share my love of tasty, yet nutritious foods with others. For those of you who may not have had a chance to browse through my ‘services’ page, you may not be aware that I offer cooking classes and meal prep sessions. These can be conducted in the comfort of your home, or at other pre-determined locations. This is perfect for you if 1) you want to learn how to cook healthier meals for you or your family. 2) If you don’t really have the time, but would like the assurance and the guarantee of a balanced meal. 3) Would like to have a cooking party for you and your friends 4) Are looking for a unique team building exercise as part of your organization’s wellness program. Whatever the case may be, I have the right meal selections for you, while  taking into consideration your nutritional needs.

I also offer cooking classes in the community, and you can visit my calendar to find our more about upcoming cooking classes and events. I recently had a cooking class at Ever’mans and it was fabulous. The theme of the class was ‘Groovy Grains’. I focused on a variety of whole grains (which are heart healthy) and how they can be incorporated into everyday meals. We made some yummy barley soup and some of my soon to be famous oatmeal granola bars (recipe here). 


Everyone learned a lot. It was extremely engaging, and a good time was had by all. 


Barley soup

Barley soup

I have another upcoming community cooking class that I am thrilled about. Once again, it will take place at Ever’mans Cooperative Grocery and Cafe. The theme of this class is ‘Eat the Rainbow’.Come and  learn how you can tap into the power of food as medicine by consuming a rainbow of colors to boost your health.


At everman's

Hope to see you there!

weight loss milton



Did you know that the month of March is National Nutrition Month? The theme for this year is ‘Bite into a Healthy Lifestyle’. A healthy lifestyle is much more than choosing to eat more fruits and vegetables. It is also essential to make informed food choices based on your individual health and nutrient needs. What are the steps you are willing to take to overhaul your health?

Remember that you do not have to start your health journey on your own, without support. A consultation with a Registered Dietitian (me) is the best approach to learning what your body needs to achieve peak health and prevent disease. 

Be well, always.

weight loss milton

Citrus Cucumber Salad


Calories:  127.6, Protein: 2.81 g, Carbohydrate: 29.2 g, Fat: 1.73 g, Fiber: 5.36 g, Sodium: 1.25 mg

Servings: 4, Serving Size: 1/4


3 Blood oranges

3 Cara Cara oranges

1 Large Cucumber

2 tbsp Sliced almonds


1/4 cup Balsamic vinegar

8 Mint leaves, chopped

1 tsp honey

1 tsp grated ginger root

2 tbsp water



Make the dressing by whisking together all the ingredients in a small bowl. After ingredients are thoroughly combined, set aside in the refrigerator for 30 minutes, to let the flavors intensify.

Wash and peel the oranges, then cut them in round circles, about an inch thick widthwise.

Wash the cucumber, and pat dry with a paper towel. Also cut in round circles an inch thick widthwise.

Combine oranges and cucumber together, and toss in the sliced almonds for an extra crunch.

Pour the dressing over the salad and enjoy.  You can garnish the salad with some more chopped mint leaves or almonds. Serving suggestion provided above.

2015 goals

Just start small

2015 goals

I relish the start of a New Year, and the seemingly endless possibilities that accompany it. A New Year for the majority of people,  signifies a new beginning. Another chance for a do-over, an opportunity to reflect on lessons learned from the previous year, and to get things right. Right?

As a health care professional, I see a significant influx of new clientele during this season either aiming to lose weight, eat better, cook healthier, or perform more efficiently in the work place or on the field. My advice to you if you fall into any of these categories, is to JUST. START. SMALL. Setting lofty goals will more than often lead to disappointment and  leave you discouraged, ending with you flat on your face. Brutal? maybe, but honest, yes. I can say this with such conviction because I see it ALL the time. If you set a lofty goal without concrete plans on how to execute the goal  smartly, failure is around the corner. In the process of setting goals, you should first ask yourself the following 1) Is this feasible? 2) Is this realistic? 3) How can I accomplish it? 4)How will I be held accountable? These 4 simple questions have been exceptionally effective in helping me achieve success not only in my personal life, but in the lives of my clients.  

For example, someone who is overweight, walks into my office because they would like help with losing weight. Is this something I can help them achieve? Absolutely. However, upon delving deeper, if they reveal that they would like to lose 50 lbs in one month I have to scale their expectations back to reality. 1) Is this feasible? No. And such a rapid weight loss would indicate something was incredibly wrong. 2)Is it realistic? No. Such a significant amount of weight loss in a such period of time is extremely unhealthy. 3) How can they accomplish it? The answer to number 2 negates the need to even answer question 3. 4) How would they be held accountable? If this was a realistic goal of say-a 15 lb weight loss in one month, the client would be held accountable by adequate follow up visits, and phone check in calls from me. This will keep the client motivated, and much more likely to execute the nutrition interventions I have put in place for them. 

Don’t get me wrong, it is a wonderful thing  to have an ultimate goal to work towards. However, you must first examine if your goals are to practical and attainable. Remember that you are only human, so it is best to start small so that you do not overwhelm yourself. Now go smash some goals!