Wholesome Fuel, LLC

11/02/2023

Hi All! Join me for the Privacy & Technology Law Section on November 8 from 6:00-7:00pm for a FREE 1-hour interactive Zoom on Healthy Eating During the Holidays! I will be sharing tips on how to navigate healthy eating during the holidays and at restaurants.

RSVP to [email protected]

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05/31/2023

Thanks to I was able to follow some of my own healthy summer holiday tips! Recipes featuring the Greek 7 Layer Dip served with carrot or pita chips and Watermelon Caprese Salad with Balsamic Glaze. Both blood sugar friendly recipes!

12/14/2022

Nutrition information can be overwhelming, making it challenging to know what to do. Let us, Registered Dietitians, bring the science and expertise to you.

Love this piece in Goodhousekeeping on the differences between brown and white rice written by fellow dietitian and good friend Whole Self Nutrition, LLC . Glad I got to throw in my two cents 😉

Each type has its benefits and disadvantages.

03/15/2022

Needing a quick breakfast option for your busy mornings? These breakfast muffins are made with fiber rich ingredients to give you the boost you need to not only start your days strong, but also sustain your energy throughout the morning. On the journey of managing blood sugars? Choosing a breakfast high in fiber also helps maintain normal blood sugar levels throughout the day! See recipe below from for these oatmeal apple cinnamon breakfast muffins!

Ingredients
1.5 cups milk (dairy or nondairy)
2 large eggs*
1/2 cup pure maple syrup
1/2 cup unsweetened applesauce or 1 mashed banana
3 cups old-fashioned whole oats
1 teaspoon baking powder
1.5 teaspoons ground cinnamon
1/4 teaspoon ground nutmeg
1/2 teaspoon pure vanilla extract
1/4 teaspoon salt
4 peeled and chopped apples

Combine all ingredients and bake in muffin pan at 350F for 40 mins. Makes 16 muffins*

12/31/2021

I recently got a message from someone asking if I wanted to join their 30 day sugar detox challenge. As a registered dietitian with a diet free approach, I am sharing my thoughts, and just in time for the new year! First, let me be clear, my intention is not to call anyone out. I am always receptive to people who reach out with diet related questions or support and will be deliberate to show compassion in my response, because lets be real, its no ones fault that diet culture has been drilled into our heads and consciousness since we were born. Heck, it took me getting my Masters degree in nutrition to finally be able to raise my head above all these FAD diets and understand what overall health truly means.

wholesome_fuel • Original Audio

12/29/2021

Food pairings become extremely useful when managing blood sugars and insulin resistance to help minimize blood sugar spikes. The key is to always pair carbohydrates with protein, fiber, and/or fat to reduce the glycemic load of the meal. Tap to watch for examples of balanced meals and snacks to help stabilize blood sugars and whole still being able to eat the foods you love!

1 Likes, 2 Comments - Alisha Virani MS, RD, CDCES () on Instagram: “Food pairings become extremely useful when managing blood sugars and insulin resistance to help…”

12/15/2021

Having a busy schedule doesn't mean you can't still make healthful choices. Convenience is important and often necessary, but sometimes you have to create that for yourself by doing just a little bit of planning. Using the convenience of cacio e pepe ravioli, I was able to throw together a quick, easy, and nutritious meal by adding in sauteed mushrooms, zucchini, onions, and a ton of spinach. Good thing I planned to stock my fridge with a variety of vegetables over the weekend 💪.

Adding large amounts of vegetables to starchy meals can really help stabilize blood sugars and still allow you to eat what you love! Who else is a pasta lover?!

09/30/2021

Looking for an easy plant-based meal for a weeknight? With the help of green goddess seasoning and .foods fire roasted vegetables from , this is a must try recipe that is super easy and delicious!

* Roast mushroom on a pan with smart balance butter, seasoned with green goddess seasoning. Cook for 3 minutes on each side.

* Cook fire roasted veggies in a pan with some canola oil and add in any other veggies you like. I added in kale. No seasoning is needed as the fire roasted veggies are flavored perfectly!

* Top mushroom (inside cap) with the veggies and top with your choice of cheese and hot sauce.

Mushrooms are a great plant-based option that is filling because of it's meaty texture. They are a rich, low calorie source of fiber and protein. Mushrooms are also the only good plant source for Vitamin D.

04/30/2021

Managing diabetes can be difficult, especially when sweet cravings are frequent. Ever hear the saying "if you can't beat them, join them"? Well, we can somewhat use that here. Feeling deprived and always having to say no to your sweet tooth is NOT the answer. I'm always on the hunt for new ways to incorporate baking for someone who is managing highly variable blood sugar swings. One option I have found is a blueberry muffin mix from , which provides a good foundation for a higher protein option that can be further enhanced to reduce blood sugar spikes.

My blueberry muffin recipe utilizes blueberry muffin mix (prepare according to box instructions), flaxseed eggs and fresh blueberries inside the batter for extra fiber, a peanut butter chocolate frosting for some healthy fat, and fresh strawberries as a topping for visual appeal (and taste). With 6g fiber and 17g protein for two small muffins, this is a great alternative to a baked good that can help limit blood sugar spikes compared to a typical blueberry muffin.