Your Nutrition Expert

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Arlington Heights, IL
Your Nutrition Expert

Hello! I'm Sherrill Johnson, a registered and licensed dietitian nutritionist who accepts insurance. Virtual visits are available for the most convenient care.

Follow me for low stress nutrition hacks, free healthy recipes and meal prep downloads.

10/28/2026

It's that time of year again🦇✨🎃

Get ready to sink your teeth into something frightfully delicious this Halloween. These dark chocolate energy bites in the shape of bats are the ultimate combination of spooky and satisfying. They'll turn a quick, healthy snack into a hauntingly fun treat.

Use as an afternoon pick-me-up or a themed party treat that will elevate your spooky spread. These cute little creatures bring major fun to the table with. Sweetened with pitted dates and dark chocolate—snack time just got a seriously dark, delicious upgrade!

This recipe was made available through the professional nutrition software I use to help clients build life changing meal plans. Recipe makes 10 servings (10 bats):

1/2 cup Pitted Dates
1/2 cup Hazelnuts
1/4 cup Cocoa Powder (divided)
1/8 tsp Sea Salt
1 tbsp Water
2 ozs Dark Chocolate (thin, chopped into triangles for wings)
1/2 tsp Dark Chocolate Chips

Add the dates, hazelnuts, half of the cocoa powder, and salt to the bowl of a food processor. While the food processor is running stream in the water. Run the food processor until the date mixture forms a ball. Pour the remaining cocoa powder onto a plate. Form the mixture into small balls with your hands, using roughly one tablespoon of dough per ball, and roll them in the cocoa powder. Carefully place the chocolate wings on the sides of the balls and insert the chocolate chips into the balls for the eyes. Serve and enjoy! Nutrition: 103 calories, 7g fat, 2g protein, 11g carbs.

Check out more free recipe collections and meal plan downloads built with That Clean Life on the Eat Smart Blog of my website! Links in bio.

10/20/2026

My absolute fave high protein dinner recipe. Makes easy leftovers that taste just as good for a quick microwave lunch the next day! Get the slow cooker chicken enchilada casserole recipe here:

2 lbs Chicken Breast (boneless, skinless)
3 cups Enchilada Sauce
2 cups Black Beans (cooked)
8-10 Corn Tortilla (small, cut into strips)
7 ozs Monterey Jack or Cheddar Cheese (grated, divided)
2 Red or Green Bell Peppers (medium, sliced)

Place the chicken and enchilada sauce in a slow cooker, ensuring the chicken is covered. Cover and cook for four hours on high or six hours on low. Once the chicken is done cooking, shred (if desired) the chicken in the slow cooker. Mix in the black beans, tortilla strips, and half of the cheese. Top with bell peppers and the remaining cheese. Cover and cook for an additional 30 minutes on high. Optional: Chop some tomatoes and onions and throw those in the mix. Top with cilantro and enjoy. However, it's just as delicious without the extras. Makes 6, 2 cup servings. It's a lot of food and it fills you up!

Adjusted from That Clean Life, provides approximately 550 calories with 46g of carbs, 17g of fat and 49g of protein! Get more FREE recipes and meal plans on my website. See the EAT SMART BLOG. Links are in my bio.

10/20/2026

Do you want to start the day off right with a good breakfast but feel stuck in a pattern of skipping it and overeating at night? If this is your normal routine you might still feel full in the morning. Anxiety, depression, and stress can also lower your appetite upon waking. Coffee right away can suppress normal hunger cues as well.

How to change up this pattern? Start slowly with small amounts of food within an hour of getting up. Consider waiting until you have that meal to enjoy your cup of coffee. Movement can also help. Walk around your house or take the dog for a short walk to help stimulate your appetite. As you start eating this meal more regularly your appetite will likely come back.

If you notice nausea in the morning (from medication or stress) try some soothing ginger or chamomile tea. Many of my clients tell me they have more energy and less late night cravings after prioritizing breakfast for a few weeks. It's worth giving it a try!

Simple, small meals to help you get started:
🍌 Banana with peanut butter
🍳 Scrambled egg on whole wheat toast
🫐 Cottage cheese or Greek yogurt with berries
🧀 Cheese cubes and whole grain crackers
🥚 Boiled egg + 🍇 grapes

Get help by meeting with a dietitian. Website and booking links are in my bio😉

10/15/2026

What to do with all that extra pumpkin this season? 🎃

Try some chocolate chip pumpkin freezer fudge! It's super easy and tasty with a good dose of vitamin A. Try something different this fall for your next party. Made with simple, less processed ingredients.

Recipe 🥣

2/3 cup Cashew Butter (runny, drippy)
1/3 cup Coconut Oil (melted)
1/2 cup Pureed Pumpkin
1/3 cup Raw Honey
1 tsp Pumpkin Pie Spice
1/4 tsp Sea Salt
1/3 cup Dark Chocolate Chips

Line a loaf pan with parchment paper. In a large bowl, combine the cashew butter, coconut oil, pumpkin, honey, pumpkin pie spice, and salt. Mix very well with a spatula until smooth. Stir in the chocolate chips and then pour into the prepared loaf pan. Transfer to the freezer for four hours (or overnight). Remove the fudge and slice into 8-12 pieces. You can cut even smaller for less calories. Recipe provides approximately 200-300 calories (for 8-12 servings). Yum 😋

10/11/2026

We're all looking for budget-friendly family meals made with everyday grocery store staples that also taste great. Many of us also want options that aren't loaded with calories. If you need some help, visit my Eat Smart Blog. You can check out my new blog post and download ANOTHER free, healthy recipe collection. Yay! Nutrition data is provided for everything as well.

Recipe List:
Cauliflower Breakfast Casserole
Mediterranean Turkey & Rice Bowl
Slow Cooker Chicken Enchilada Casserole
Spicy Shrimp & Orzo Bowl
Sheet Pan Salmon & Veggies

10/10/2026

Living with celiac disease can affect more than physical health. The challenges of managing a lifelong gluten-free diet, navigating social situations, and worrying about gluten exposure can take an emotional toll, too.

On World Mental Health Day, we're highlighting the importance of emotional well-being as an essential part of living with celiac disease. Mental health matters every day, and no one should have to navigate these challenges alone.

10/08/2026

Want to feel full and satisfied? Make sure not to skip meals regularly. AND start the day off right with a breakfast that contains protein and fiber (the earlier the better). This sets you up for good blood sugar control for the rest of the day = sustained energy and decreased cravings. If you need help getting started meet with a dietitian. Most insurance plans cover these visits!

https://virtualnutritionist.org

10/05/2026

What exactly is an anti-inflammatory diet? 🌱

It sounds complicated, but it really doesn’t have to be. An anti-inflammatory diet isn’t a list of foods you can never eat. It’s simply about eating more foods that support your body and less of the highly processed foods that may contribute to inflammation. A Mediterranean diet pattern fits the bill which is why you often read about it being recommended for decreasing inflammation.

Think:

🥦 More vegetables — colorful and varied
🍓 More fruits — berries are a great option
🐟 Healthy fats & omega-3s — salmon, walnuts, chia seeds, olive oil
🌾 Whole grains — oats, quinoa, brown rice
🥜 Nuts & seeds — simple, nutrient-dense additions
🫘 Beans & legumes — fiber + plant-based protein
💧 Plenty of water

You don’t have to be perfect. Start by making small swaps. Add some berries to breakfast. Put an extra vegetable on your plate. Choose olive oil more often. Have a handful of nuts instead of a highly processed snack. It’s less about restriction and more about adding nourishing foods consistently.

Simple. Sustainable. No all-or-nothing mindset. ❤️

Check out my Eat Smart Blog for a FREE Mediterranean meal plan with delicious recipes and a grocery shopping guide.

https://virtualnutritionist.org/mediterranean-meal-plan/

09/30/2026

🥑 MEET THE DIETITIAN 👋

Hi, I’m your dietitian—and I totally get it. You want to meal plan… but suddenly it’s 6 PM, everyone is hungry, and you’re staring into the fridge like it personally betrayed you. 😂

You want to eat healthy… but between work, kids, errands, appointments, and approximately 47 other things on your to-do list, spending two hours meal prepping on Sunday isn’t exactly calling your name.

And guess what? That’s okay. I’m not here to tell you that you need a perfectly planned menu, a fridge full of matching meal-prep containers, or a green smoothie every morning. I’m here to help you find realistic ways to eat well that actually fit into YOUR life.

Think:
✨ Quick meals for busy nights
✨ Easy ways to add more nutrition
✨ Simple grocery strategies
✨ “What can I make with THIS?” solutions
✨ Healthy eating without the all-or-nothing mindset

Because healthy eating should work with your life—not become another thing on your to-do list. 💚

So if you’ve ever thought, “I know what I should eat… I just don’t have the time!” We should talk. 🥑

https://virtualnutritionist.org/

09/28/2026

A dietitian's guide to eating more protein! Check out my new blog post with a ready-to-go, high-protein morning smoothie recipe. Protein is definitely having a moment. Read all about why getting in enough protein each day can benefit your health goals 🙂

https://virtualnutritionist.org/dietitian-tips-to-eat-more-protein/

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