Christie RD

Christie RD Nutrition counseling

Sometimes lunch at work looks like this and that's OK. Just remember not all frozen meals are created equally even if th...
06/10/2026

Sometimes lunch at work looks like this and that's OK.

Just remember not all frozen meals are created equally even if they are in the same brand.

What to look for in a frozen meal:
Saturated Fat < 1.5 gm
Sodium < 600mg 🧂
Added Sugar < 1gm
Protein > 10gm

'sfrozenbowl

One of my favorite seasons of the year is fresh strawberries. What about you?
06/09/2026

One of my favorite seasons of the year is fresh strawberries. What about you?

Happy Monday!!
06/08/2026

Happy Monday!!

Store-bought muffins taste great, but they're often low in fiber and protein, which can make them less filling.These Pum...
06/04/2026

Store-bought muffins taste great, but they're often low in fiber and protein, which can make them less filling.

These Pumpkin Buckwheat Muffins use simple, whole-food ingredients that will actually keep you full - yes, really!

🧡 pumpkin for fiber and beta-carotene
🌾 buckwheat flour for plant-based protein and structure
🖤 chia seeds for fiber and omega-3 fats
🍁 maple syrup for a lower-refined sweetener option

which all contribute something nutritionally.

They're gluten-free, dairy-free, and hold up well in the freezer, which makes them the perfect grab-and-go food.

Swipe through to see what's in them and why each ingredient earns its place.

Pumpkin Buckwheat Muffins (serves 12)

🛒 Ingredients:
6 Tbs water
2 Tbs chia seeds
1/2 cup buckwheat flour
coconut oil spray
1/2 cup brown rice flour
1/2 cup arrowroot starch
2 tsp baking soda
1/2 tsp salt
1/4 cup coconut oil, melted
15 oz pumpkin purée
1/3 cup maple syrup
2 tsp vanilla extract
2 tsp cinnamon
1/2 tsp nutmeg

🧑🏻‍🍳 Directions:
1. Stir together chia seeds and water and let stand for 15
minutes to gel.

2. Grease muffin tin

3. Preheat oven to 350 degrees

4. In a large mixing bowl, whisk together flours, starch, cinnamon, nutmeg, baking soda, and salt.

5. In a small mixing bowl, whisk together pumpkin, oil, maple syrup and vanilla. Once chia has gelled, whisk into wet ingredients to combine.

6. Add wet to dry ingredients and stir to combine.

7. Add batter to muffin cups 3/4 full and sprinkle with sugar (optional). Bake for 25 minutes or until muffins spring back when touched.

8. Remove from oven and let stand for 2 minutes. Remove muffins from tin and let cool on wire rack.

9. Freeze leftovers.

👉🏻 Note: These muffins are less sweet than store-bought, so feel free to add extra maple syrup when making.

When produce is in season, it’s at the peak of freshness, inexpensive, and worth grabbing on your next grocery run. Be ...
06/03/2026

When produce is in season, it’s at the peak of freshness, inexpensive, and worth grabbing on your next grocery run.

Be sure to pick up these top 5 favorites: berries, cucumbers, leafy greens, cherries, and peas!

🍓 Berries: These little jewels are antioxidant powerhouses, perfect for helping out your immune system and keeping your skin glowing. Add them to your morning yogurt, oatmeal, or enjoy a refreshing berry smoothie. They're also great in salads for a sweet touch!

🥒 Cucumbers: Stay hydrated and refreshed with cucumbers this summer. They are low in calories but rich in vital nutrients like vitamin K and magnesium. Slice them up for a quick snack with hummus, toss them into a cold water jug for a subtle flavor, or mix them into salads for a crisp texture.

🥬 Leafy Greens: From spinach to kale, these greens are loaded with vitamins A, C, and K, and minerals like iron and calcium. Whip up a green smoothie, use them as a salad base, or sauté them with garlic for a healthy side dish.

🍒 Cherries: Sweet or tart, cherries are rich in antioxidants and are great for your heart. They make a perfect snack, a flavorful topping for desserts, or a colorful addition to any fruit salad.

🫛 Peas: These sweet pods are high in protein and fiber, making them excellent for your digestive health. Mix peas into pasta dishes, add them to rice for a touch of sweetness, or blend them into a vibrant green pea soup.

Eating seasonally is a delicious way to support your health. So, head to your local market, pick up these seasonal delights, and start experimenting in your kitchen today! 👩‍🍳

Come escape with us to the Mediterranean and find out why, amidst all the popular diet trends, this lifestyle plan has s...
06/02/2026

Come escape with us to the Mediterranean and find out why, amidst all the popular diet trends, this lifestyle plan has stood the test of time. Learn the health benefits, the guidelines, and how to incorporate the plan into your daily living. Your body will thank you!

Classes are covered by most insurance companies with no cost to you.

To register - https://christierd.intakeq.com/booking?locationId=24

Why it matters:1) Helps keep you full longer2) Supports muscle maintenance (especially important during weight loss)3) S...
05/29/2026

Why it matters:

1) Helps keep you full longer
2) Supports muscle maintenance (especially important during weight loss)
3) Stabilizes blood sugar and energy levels

Easy ways to apply it today:

1) Add Greek yogurt or cottage cheese to breakfast
2) Include beans, lentils, or tofu in meals
3) Choose higher-protein snacks (protein shakes, edamame, tuna packets)

👉 Then fill in the rest of your plate with fiber-rich carbs and healthy fats.

Follow us for more tips!

These burgers are ready in less than 30 minutes. Low cholesterol. Source of calcium, iron and potassium. Ok in fat, sod...
05/28/2026

These burgers are ready in less than 30 minutes. Low cholesterol. Source of calcium, iron and potassium. Ok in fat, sodium, carbs and fiber.

Ingredients
2 large portobello mushrooms, gills removed (6 ounces)
3 Tbs olive oil
1 cup onion, diced
1 clove garlic, minced
1 lb lean ground beef, grass-fed can also use ground turkey, venison or lamb
1 Tbs mustard optional
5 whole wheat buns
1 tomato, sliced
5 romaine leaves

Directions
Prep
1. Preheat grill to medium heat. Grease grill with 1 tablespoon olive oil using a paper towel or pastry brush

Make
1. Place the mushrooms on a cutting board, and carefully remove mushroom stems with a paring knife. Scrape out the inside portion (gills), and place the mushrooms into a food processor and pulse until puréed. Place the puréed mushrooms onto a paper towel to remove any excess moisture, and set aside.

2. In a medium size cooking skillet over medium-high heat, add 2 teaspoons olive oil, onions, and garlic. Sauté until soft.

3. Add mushrooms and sauté for 5 minutes, or until golden brown. Remove from heat and place into a medium size mixing bowl to cool, about 5 minutes.

4. Mix in ground beef, Dijon mustard, and salt to the mushroom mixture, and combine with a spatula

5. Divide evenly into 5 lightly packed balls. Using clean hands, gently flatten the balls into patties approximately ¾ inch thick and 4 inches in diameter.

6. Place burgers on a preheated grill or grill pan and cook burgers over medium heat for approximately 5 minutes on each side, or until the internal temperature is 160°F or desired doneness. Serve with desired toppings.

*Sautéing mushrooms before adding them to the ground meat enhances the flavor of the mushrooms, however, if you are short on time, it is not a necessary step.

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5415 W Friendly Avenue Suite F
Greensboro, NC
27410

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