Category Archives: Blog

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.

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!

Fitness revolution

Get Your Fitness On!



Fitness revolution

I love staying active, and also finding new, creative ways to do so. It is for this reason, that I am incredibly thrilled with the Fitness Revolution program, put together by  The City of Pensacola. Every Saturday in January at the Community Maritime Park, you can try an array of FREE fitness classes ranging from Kickboxing, Crossfit training, Insanity and many many more. If you live in Pensacola, I highly recommend that you take advantage of this wonderful event. Most of these fitness classes are conducive for all ages, and it is also a great way to try some classes out before deciding whether or not to commit fully. 

Info table

As a partner, I was able to set up a table where participants could sign up for my upcoming nutrition education classes, and also receive additional information about my individual and group nutrition counseling services. I also served up one of my infused water recipes-with mint leaves, blueberries, lemon, oranges, and cucumbers. It was both delightful and refreshing. Participants were also given fresh oranges, donated by Bailey’s Produce & Nursery. It was important for me to be able to show that healthy eating can be affordable, and to connect them with local businesses such as Bailey’s that provide quality produce from local farmers. I also thoroughly enjoyed participating in some of the fitness classes as well. Although January is almost over, you still have one more chance to participate. Check out the following website to learn more about the event Be well! 

What’s in your fridge?

Fridge organization

I never thought that a time would come when I was more enthusiastic about shopping for anything else other than clothes (or shoes) But I am.

I absolutely enjoy buying groceries (hauling them up the stairs is another story though) and I get super excited whenever I plan my grocery lists for the week. And yes, the plurality of the word ‘list’ was used deliberately, as I find myself making multiple trips a week to the grocery store/farmer’s market.

There is something so darn satisfying about the whole process of planning my meals ahead, making my grocery list, filling my cart with nutritious, wholesome, non-junk food, and also cooking the stuff. With personal experience, making a grocery list prior to shopping enables me to make healthier food choices, limits impulse buys and allows me to stay within budget.

The result is a fridge and pantry stocked with yummy, honest-to-goodness stuff, which makes me feel not just cool, but really REALLY cool. Like the true nutritionista that I am.

One thing I’ve realized though is that fridge organization is very important. The way you organize the items in your fridge not only determines what and how you eat, but also how long your perishables last. So, what’s in YOUR fridge? Are you proud to show it off like I am mine? If not, you might be due for a fridge make-over and I am just the person to help =)

  • Keep the nutritious, yummy stuff in sight, at eye level. This way you’re likely to consume more of them. It also helps to group similar items for better organization, navigation and optimum space utilization.
  • Temperature is crucial to proper preservation of perishables. Check to see that your refrigerator’s temp is set to 40 degrees F or lower. If your fridge temp is higher than this, it means you are now in the temperature danger zone (Uh oh).  Keep in mind that 41°F -140°F is the temperature range in which food-borne bacteria thrive.
  • FIFO. First in, first out. This is a method of rotating your food so that you use the oldest items first. Move the older items to the front after each shopping trip. This ensures that you use them first, before they go bad.
  • The refrigerator door is great for condiments. However, you do not want to keep milk, yogurt and other perishable items here. Since it’s opened frequently, the temp fluctuates more.

Well, what are you waiting for? Get to organizing.

Registered Dietitian Vs. Nutritionist. What’s the difference?


Often times I’ve had people ask me what the difference is between a Registered Dietitian and a Nutritionist. To outsiders (those who are not in the field of nutrition and dietetics) these titles are used interchangeably. However, there are significant differences between the two.

A registered dietitian (RD) is an expert in nutrition, who has satisfied the academic, training and professional requirements established by the Academy of Nutrition and Dietetics’ (AND) Commission on Dietetics Registration (CDR). “RD” is a nationally recognized professional credential, which is conferred by the AND.

Before the RD credential can be received, the individual must complete a specially designed, accredited nutrition curriculum, go through an extensive supervised program of practice in some or all of the following areas- a health care facility, food service organization or community agency, and pass a rigorous registration exam.

A dietetics curriculum is composed of more than just menu planning and food science.  It also includes clinical nutrition, nutrition through life’s cycle, medical-nutrition therapy, nutritional counseling, anatomy, physiology, biochemistry, and social sciences. Almost half of RD’s possess a Master’s degree in nutrition, and many have additional certifications in specialized fields such as renal, pediatric, sports, or oncology nutrition.

In order to remain registered, an RD must meet 75 hours of continuing professional education per 5 year period, and must also complete a professional portfolio with approved professional development goals and objectives by the AND.

On the flip side, anyone can use the title “nutritionist” with or without education, and/or training, in human nutrition. Some nutritionists may have a bachelor’s degree in food, nutrition and dietetics. However, lack of the RD credential means that the individual has either not completed an accredited pre-professional internship/ practice program, or has not passed the national board examination for registered dietitians (or both). Not all nutritionists are registered dietitians, but all registered dietitians are nutritionists.

In March of 2013, the CDR approved the use of the credential “registered dietitian nutritionist” (RDN) by registered dietitians (RD) which emphasizes that all registered dietitians are nutritionists. This title is optional for use by RD’s and was approved by the dietetic registration board to “communicate a broader concept of wellness, as well as treatment of conditions.”