Nutrition Deputy

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Nutrition Deputy I help women battling daily fatigue, especially those with Hashimoto's, so they can regain their ene
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My new favorite post-workout smoothie. 10 ounces water. 1 scoop collagen1 scoop Sprouts Vegan salted caramel protein pow...
22/05/2023

My new favorite post-workout smoothie.

10 ounces water.
1 scoop collagen
1 scoop Sprouts Vegan salted caramel protein powder
1 Persian cucumber
1/4 cup frozen avocado chunks
1/2 cup frozen mango or pineapple
And a big handful of baby spinach

It's tasty, refreshing, and filling.
And it helps me reach my protein and veggie goals.

Let me know if you try it!

08/03/2023
Not the prettiest picture - but it was a yummy lunch. Tuna salad made with peppers, onions, celery, and spicy pickles wi...
02/03/2023

Not the prettiest picture - but it was a yummy lunch. Tuna salad made with peppers, onions, celery, and spicy pickles with romaine hearts.

High protein. Lots of veggies. Fermented food to keep my belly super happy. All while being delicious and satisfying.

I might have snuck an extra pickle to crunch on. And I definitely had a handful of grapes to round out my meal.

Meals don't need to be complicated to be nutritious and satisfying.

Today's post workout meal is sponsored by last night's dinner. It snowed this morning!! It was perfect timing for soup. ...
25/02/2023

Today's post workout meal is sponsored by last night's dinner.

It snowed this morning!! It was perfect timing for soup. Chicken and veggie soup with some lemon juice. Alongside a collagen mocha was a perfect cozy way to refuel and feel great for the rest of the day.

My favorite way to refuel post workout. Veggie scramble with peppers, onions, and asparagus. 1 whole egg and 2 egg white...
24/02/2023

My favorite way to refuel post workout. Veggie scramble with peppers, onions, and asparagus. 1 whole egg and 2 egg whites. Turkey bacon. Coffee with collagen and macadamia nut milk.

Prioritizing protein and veggies has been working for me.

Oh - and Cholula, because you can't have eggs without hot sauce.

What’s your favorite way to refuel?

I love coffee. I love the aroma, I love the warmth, the richness and the bitterness. And I love the little lift it gives...
13/06/2022

I love coffee. I love the aroma, I love the warmth, the richness and the bitterness. And I love the little lift it gives my morning. I love my cup of coffee with my breakfast. But I have found that if I have too much of that delicious nectar - it can turn tragic very quickly. Too much caffeine and I'm feeling jittery and anxious and then head for a hard crash in about an hour....

https://thenutritiondeputy.wpcomstaging.com/how-much-caffeine/

How much coffee is right for you?

It’s also really lovely meal prepping with this helper
12/06/2022

It’s also really lovely meal prepping with this helper

Meal prepping for the week ahead. This chicken makes the best shredded chicken for tacos or burritos. I making extra to ...
12/06/2022

Meal prepping for the week ahead.

This chicken makes the best shredded chicken for tacos or burritos.

I making extra to keep in the freezer for easy healthy meals for those crazy summer days ahead.

It’s been a crazy week of school for my daughter with little access to my kitchen and lots of takeout. This morning I me...
11/06/2022

It’s been a crazy week of school for my daughter with little access to my kitchen and lots of takeout.

This morning I meal prepped lentil chopped salad. Threw some extra veggies in because I needed ALL the veggie goodness.

It looked so good I ate some for breakfast. I love breakfast salad - but this was next level. So fresh and filling. It is setting my day up to be awesome.

I love eating a well balanced breakfast full of nutrients. This salad is full of fiber, healthy fats, a little plant based protein and lots of flavor. I added a little protein powder to my coffee to make this breakfast perfect for my nutrition goals.

Do you ever eat salad for breakfast?? You should try it!

We’ve all heard the saying “You cannot pour from an empty vessel”. And it is so true. Last Friday evening – I. Was. Done...
07/06/2022

We’ve all heard the saying “You cannot pour from an empty vessel”. And it is so true.

Last Friday evening – I. Was. Done. It was a long and busy week, and I had spent the afternoon at the pool with my daughter and her friends (which was lovely- but still zapped my energy).

I came home and told my husband that I didn’t want to make the dinner that I had planned. The idea of it felt especially draining since we’re in the middle of a kitchen renovation and have limited access to the kitchen. He could tell that I was shutting down and did the best thing he could have done. He suggested we order out from my favorite salad place. So we did.

I realized I was cold – I took a few minutes and put some sweatpants on.

I was so hungry – I ordered my favorite kale salad with chicken and gluten free falafel. It arrived at my doorstep quickly. It was perfect.

I was tired – we watched one episode of Stranger Things and I went to bed at 8:30.

And I didn’t feel guilty about it.

I took care of myself first. I nourished myself, body and soul. I refilled that cup.

I woke up the next morning, refreshed and excited to spend the day with my family.

We take care of so many others – from our children, our parents, our pets, and our friends to our communities and our colleagues. It is no wonder we can burn out as much as we do.

🌟 It’s okay to take care of yourself first. It’s okay to let others take care of you.

Do you want to learn the best ways to take care of yourself using nutrition and lifestyle changes? Do you want to learn the best things for you to fill your own cup? Let’s chat!

Eating well is essential to your well-being. But discovering what foods work best for you can be overwhelming.Learning h...
02/06/2022

Eating well is essential to your well-being.

But discovering what foods work best for you can be overwhelming.

Learning how you can meal prep and plan in a way that works for your lifestyle can be daunting.

And knowing what to do when you are eating on the go during life’s busy seasons can feel impossible.

I am here to teach you all about how good nutrition can support all your health goals, to make you feel your best.

Today can be Day One.

We are finishing up our second week of our kitchen renovation. And I have discovered a new favorite breakfast for myself...
31/05/2022

We are finishing up our second week of our kitchen renovation. And I have discovered a new favorite breakfast for myself. I just need access to a toaster oven and my refrigerator.

Two of these egg white frittatas from Veggies are Great. And then a small bowl of Bob's Red Mill gluten-free muesli. Along with some collagen and cinnamon swirl Nutpods in my coffee in my new favorite coffee cup from one of my besties.

This breakfast is delicious and really satisfying. As well as setting me up for a great day nutritionally speaking.

Lots of protein and fiber to keep me full and my blood sugar stable. And all sorts of micro-nutrients in the frittatas and the muesli.

I make sure to have my coffee with my meal, and not before hand. This has taken some practice. I challenged myself to create a new habit of drinking water first thing in the morning- getting in some proper hydration before I enjoy my coffee. It still is a habit I am practicing - but I do feel a difference.

Do you want to learn what breakfast can do you for you? And what breakfast foods can make you feel your best??

I’m in the middle of a kitchen renovation. I am super excited to have this new kitchen. It’s going to be wonderful. The ...
30/05/2022

I’m in the middle of a kitchen renovation. I am super excited to have this new kitchen. It’s going to be wonderful. The biggest challenge for me is figuring out what I am going to eat with very limited access to my kitchen. We do have a second refrigerator in our garage and I’m taking full advantage of that. From the very first day I moved my coffee maker and toaster oven out into the garage....

https://thenutritiondeputy.wpcomstaging.com/what-to-eat-during-a-kitchen-renovation/

What I ate in the first week of our kitchen renovation with limited access to the kitchen.

I’ve had this conversation a few times with my clients this week. So many of the women I work with are undereating while...
24/05/2022

I’ve had this conversation a few times with my clients this week.

So many of the women I work with are undereating while working out almost daily, killing it at work, and momming with the best of them. They are surviving on coffee and sheer will power.

This can only last a while before complete burnout.

The body needs to be nourished in order to flourish.

That nourishment looks like:

☑️ Eating enough food to fuel your body for the day.

☑️ Eating the right foods that make you feel your best.

☑️ Resting so your mind and body can relax.

☑️ Getting quality sleep. And enough sleep for you.

You do not have to look a certain way before you consider yourself an athlete.

You are an athlete. Eat like one.

If you're wondering what that looks like for you - reach out - I'm here to help!
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I love to meal prep. It's especially important for me while we're renovating the kitchen. Yesterday I prepped three choc...
23/05/2022

I love to meal prep. It's especially important for me while we're renovating the kitchen.

Yesterday I prepped three chocolate protein overnight oats. I was trying a new recipe. I usually love overnight oats.

These. Are. Not. Good.

I ate about half of a serving this morning before my workout. I did not like it.

And that's okay. I ate a little extra for my post work-out snack. And I'm rethinking my breakfast plan for the next two days - because I'm not about to waste my breakfast on gross oats.

I'm thinking some avocado toast topped with tomatoes and some hard boiled eggs. My coffee will have two scoops of collagen tomorrow for a little extra protein at breakfast. I can do all of that without access to my stove!

Life is too short to eat food that you don't like - even if it is "good for you", "fits your macros" or "is on the meal plan". There are always alternatives that are just as nourishing, taste good to you, and can fit into your lifestyle.

I truly believe that there is not one way of eating that works best for everyone. We are all unique and have unique need...
20/05/2022

I truly believe that there is not one way of eating that works best for everyone.

We are all unique and have unique needs.

When you work with me, you will discover what foods work best for your body. I take into consideration your likes and dislikes. If you don’t like beets (because they taste like dirt), I will never make you eat beets. If Friday night pizza night is a non-negotiable, you will have Friday night pizza night.

Do you hate cooking? I can find the grab and go options that support your goals.

Do you have a sweet tooth and love baking? I have tons of recipes to satisfy your cravings and help you reach your goals.

Are you a vegetarian? I can make sure you are getting the right amount of protein to support your health.

Are you a busy mom and need to feed your family without making separate meals for everyone? I am your resource for well balanced meals that will please even the pickiest of eaters.

If you are feeling low on energy, or bloated and gross, or if you just want to learn the best nutrition strategies to help you feel your best this summer – hit me up – let’s get started today!



Whether you’re traveling for work or pleasure, nobody wants to arrive at their destination feeling under the weather. In...
16/05/2022

Whether you’re traveling for work or pleasure, nobody wants to arrive at their destination feeling under the weather. In this article, I’m going to share with you my favorite wellness practices to boost your immune system and support your nervous system before, during, and after travel! As more of us are traveling after a long time staying home because of the Covid Pandemic, let's make sure we can arrive at our destination feeling our best and ready to make some wonderful memories....

https://thenutritiondeputy.wpcomstaging.com/how-to-stay-healthy-while-traveling/

4 Ways to stay healthy while traveling

Today’s snack is brought to you by the color yellow. Brazil nuts are high in selenium, which supports thyroid function. ...
09/04/2022

Today’s snack is brought to you by the color yellow.

Brazil nuts are high in selenium, which supports thyroid function. One or two a day will do ya.

And the Chomps have 10 grams of protein and will keep me satisfied until lunch.

I won’t be winning any food photography awards, but I’m setting my day up for success. Two eggs scrambled with egg white...
09/04/2022

I won’t be winning any food photography awards, but I’m setting my day up for success.

Two eggs scrambled with egg whites for a little extra protein. I added in some homemade salsa and leftover roasted zucchini and peppers topped with avocado - all the nutrients and healthy fats. A slice of gluten free toast rounds my meal out with a bit of carbs and satisfaction.

And Cholula to make it perfect!

Starting your day with a well balanced, nutrient-dense breakfast will keep your energy levels high, your blood sugar stable, and will keep those sugar and caffeine cravings at bay.

Air Fryer Artichoke hearts! So easy. Recipe coming soon!
23/03/2022

Air Fryer Artichoke hearts!

So easy. Recipe coming soon!

The newest addition to our family.
10/03/2022

The newest addition to our family.

When your new mom friend ups the playdate game.....
02/03/2022

When your new mom friend ups the playdate game.....

01/03/2022
Instead of removing our favorite foods, take a look at this list of foods that can help you achieve your goals this year...
06/01/2022

Instead of removing our favorite foods, take a look at this list of foods that can help you achieve your goals this year.

https://thenutritiondeputy.wpcomstaging.com/happy-new-year/

A Better Approach to This Year’s Resolutions Let’s make this year different than any before! I’m suggesting we skip the lofty New Year’s resolution that often leaves us deprived and unhappy and tra…

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