Christie RD

09/04/2026

September is National Whole Grains Month, and I'm here for it.

Whole grains provide fiber, vitamins, minerals, and beneficial plant compounds that support overall health.

Here are five reasons to include them more often:

🌾 They're rich in nutrients, including fiber, B vitamins, iron, and magnesium.

❤️ They support heart health. Research consistently links higher whole grain intake with a lower risk of heart disease.

🥣 They help keep you full. The fiber in whole grains slows digestion, helping you stay satisfied and energized between meals.

📈 They support healthy blood sugar. Whole grains contain fiber that helps slow carbohydrate absorption and supports steadier blood sugar levels when enjoyed as part of a balanced meal.

🍚 They're easy to add to your day. Try simple swaps like oatmeal instead of sugary cereal, brown rice instead of white rice, or quinoa, farro, and barley in salads and grain bowls.

Small changes can make a meaningful difference over time.

09/03/2026

09/02/2026

*Save this and make it for the upcoming long weekend.

The key 🔑 to this fruit salad is to make everything about the size of a blueberry or skittle.

Skittles Fruit Salad (use any fruits you like). I used:
1 container strawberries, hulled and diced
2 mangoes, peeled and diced
1 container (usually 4) of kiwis, peeled and diced
1/4 cantaloupe, diced
1 pint blueberries, whole
2 cups purple seedless grapes, diced

For dressing:
2 limes, zested and squeezed
1 handful of fresh mint, chopped fine

I used a box chopper to cut everything the same size but if you don't have one you can cut it by hand.

Cut and mix all fruit together. Zest and squeeze lime juice onto salad and add fresh mint. Stir to combine and refrigerate. Tastes better when refrigerated for a few hours.

09/01/2026

Hydration and Metabolism
September 18, 2026 @ 11:00 am

Recently, protein has stolen the stage as a primary nutrient for boosting metabolism. Yet so often we ignore the metabolic benefits of water. Water, though not a macro or micronutrient, is essential for life. We know that water regulates body temperature, lubricates joints, and flushes waste. But most people do not realize water also boosts metabolism and promotes fat burning. This class will cover the metabolic benefits of being hydrated and provide you with tools to promote optimal hydration consistently. You will be surprised how much there is to learn about proper hydration!

Most insurances cover these classes at no cost to you.

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

08/31/2026

This should give you almost a month's worth of "What's for Dinner" ideas.

Let us know if this is helpful in the comments below.

08/28/2026

☀️ Soaking Up the Last Days of Summer 🐾💕

This happy face is a reminder that wellness doesn't have to be complicated.

As summer winds down, take a cue from our four-legged friends:
🌿 Spend a little time outside.
💧 Stay hydrated.
🚶 Move your body every day—even if it's just a short walk.
😴 Prioritize rest.
😊 Find reasons to smile.

Healthy habits aren't about being perfect—they're about creating simple routines that help you feel your best in every season.

As we head into fall, keep the sunshine mindset with you. Small choices made consistently can have a big impact on your health and happiness.

What's one healthy habit you're taking with you into the new season?

🍂 Share it in the comments!

08/27/2026

If so, no worries.
Did you know that we offer individual makeup classes?

To schedule a makeup class, contact us at https://christierd.com/contact/, tell us which class you would like to make up and we will get you scheduled with one of our knowledgeable dietitians for a 1:1 session.

***Most insurances cover classes and makeup classes at no cost to you.

08/26/2026

Before you toss bananas that are too ripe… read this 🍌

I've got the best and easiest recipe - blender banana muffins.

Everything blends in one step, so there’s minimal prep and cleanup 🙌

Ripe bananas are naturally sweet and add moisture, while cauliflower rice (trust me on this) increases fiber without changing the flavor. Eggs and protein powder help with staying power, and cashew butter adds fat that slows digestion and improves texture.

The result is something that works for busy mornings, snacks or anything in between.

Ingredients
2 large bananas, ripe, broken into piece
1 Cup cauliflower rice, frozen, defrosted
1/2 cup pineapple, frozen and defrosted
3 large eggs
1/2 Cup cashew butter (or alternative)
1/4 Cup maple syrup
2 Teaspoons vanilla extract
1 1/2 Teaspoons baking powder
1 scoop vanilla protein powder
1 box Simple Mills Pancake and Waffle Mix
1/4 cup chocolate chips

Directions
Prep
1. Preheat oven to 350°F.

Make
1. In a blender combine all ingredients (except chocolate chips) until smooth.

2. Stir in chocolate chips.

3. Pour batter 3/4 way up a muffin pan lined with paper liners. Sprinkle tops with more chocolate chips (optional).

4. For six large bakery style muffins bake 350°F for 45 minutes. Cook less for twelve regular muffins.

08/25/2026

Simple Chickpea Salad - ready in 15 minutes, high fiber and 8 grams of protein/serving.

Prep time 15 minutes
Total time 15 minutes

Servings 4 (You can double. triple or quadruple it for a potluck)

Salad
Ingredients
1 pepper, red bell, chopped
1/2 cup red onion, chopped
3 cloves garlic, pressed
14 oz chickpeas, drained and rinsed
1/3 cup basil, fresh, chopped
2 Tbs red w**e vinegar
1 Tbs olive oil
1 Tbs poultry seasoning

Directions
Prep
1. Prep all ingredients according to instructions.

Make
1. Toss all ingredients in a bowl to combine. Season with salt and pepper to taste.

*Add a meat to have with it for even more protein.

Have you had chickpeas before?

08/24/2026

What the Power Plate method you ask?
The Plate Method is a simple way to structure eating for healthy outcomes. The Plate Method promotes portion awareness and balance without counting macros. Yet, depending on your wellness goals, the design of your plate may vary. In this class, we will explore how to build your plate for your specific needs. Whether your aim is to lose weight, manage blood sugars, improve heart health, fuel exercise, or build muscle, the Plate Method can work for you! Come and discover this simple yet effective tool you can use in any setting.

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