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Laura Zervos MBA, RDN, LDN Dietitian and Food Consultant

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Laura Zervos MBA, RDN, LDN Dietitian and Food Consultant

Providing nutritional care and promoting positive nutrition practices. I offer a variety of food and nutrition services to improve your health.

08/11/2026

🇬🇷 Mediterranean Moments from Agkistri

Last night in Agkistri, we enjoyed a meal that captured so many of the things I love about Mediterranean eating—fresh ingredients, simple preparation, and plenty of flavor.

The star of the meal was a whole grilled fish, seasoned simply and grilled to perfection. The skin was wonderfully crispy while the flesh was moist and tender. It was served with ladolemono, the classic Greek combination of olive oil and fresh lemon—and a perfect example of how simple ingredients can bring out the best in fresh food.

We shared the fish along with horiatiki, the traditional Greek salad filled with tomatoes, cucumbers, peppers, onion, and feta, and kolokithokeftedes, crispy Greek zucchini fritters.

What I love about meals like this is that they show the Mediterranean eating pattern in real life:

🐟 Fresh fish
🫒 Extra virgin olive oil
🍋 Fresh lemon
🥒 Plenty of vegetables
🌿 Simple seasonings
❤️ And a meal meant to be shared

Healthy eating doesn't always need to be complicated. Sometimes it's simply fresh food, prepared well, and enjoyed around the table.

📍 Agkistri, Greece 🇬🇷

08/03/2026

Sometimes the simplest meals are the healthiest.

One of my favorite Mediterranean-inspired side dishes couldn't be easier—fresh broccoli drizzled with extra virgin olive oil, a squeeze of fresh lemon juice, and a sprinkle of black pepper. Simple ingredients, fresh flavor, and plenty of nutrition.

Healthy eating doesn't have to be complicated. Small changes like using olive oil instead of butter or adding more vegetables to your plate can make a meaningful difference over time.

If you missed my latest newsletter, I shared more about the Mediterranean eating pattern, why it's considered anti-inflammatory, and one of my favorite summer recipes: Mediterranean Eggplant Bake with Roasted Sweet Peppers.

You can read the newsletter and find the recipe here: https://laurazervos.com/mediterranean-eggplant-bake-roasted-sweet-peppers/

What's your favorite way to enjoy broccoli?

07/30/2026

Healthy eating doesn't have to be complicated.

One of the things I love most about the Mediterranean eating pattern is that you don't have to live near the Mediterranean to enjoy its benefits. You can bring those same wholesome flavors to your own table with simple ingredients like fresh vegetables, extra virgin olive oil, herbs, whole grains, beans, lentils, nuts, seeds, and fish.

Tomorrow I'll be sharing my August newsletter, where I talk about why the Mediterranean eating pattern is considered one of the healthiest—and most anti-inflammatory—ways to eat. I'll also be sharing one of my favorite summer recipes:

🍆 Mediterranean Eggplant Bake with Roasted Sweet Peppers

It's colorful, flavorful, and a wonderful way to enjoy the fresh produce that's in season this time of year.

Watch your inbox tomorrow morning, or visit my website to read the newsletter and get the recipe! https://laurazervos.com/mediterranean-eggplant-bake-roasted-sweet-peppers/

I'd love to know... What's your favorite Mediterranean-inspired meal?

07/09/2026

What's your favorite way to stay refreshed on a hot summer day? 🌿🍋
Over the holiday weekend, my daughter was making non-alcoholic mojitos. I asked her to make mine without the simple syrup, and we discovered something even better!
This Fresh Mint & Lime Sparkler combines sparkling water, fresh lime, and fragrant mint for a crisp, naturally refreshing drink without added sugar.
One of my favorite things about this recipe is that it uses fresh mint from the garden. The bright aroma of mint paired with fresh lime makes every sip feel like summer.
✨ Healthy eating doesn't have to be complicated. Sometimes a few fresh, seasonal ingredients are all you need to create something delicious.
🍋 Get the recipe here:https://laurazervos.com/fresh-mint-lime-sparkler/

💬 Do you grow fresh herbs? I'd love to know what's growing in your garden this summer!

07/08/2026

Mindset Minute:
Have you ever caught yourself thinking...

"I've already blown my diet today, so I might as well keep eating."

"I'll start again on Monday."

"I don't have time to eat healthy."

These are examples of sabotaging thoughts—automatic patterns of thinking that can quietly derail our healthy habits. The good news is that they are not personal failures. We all have them.

The goal isn't to eliminate these thoughts. The goal is to notice them and choose a more supportive response.

Instead of:
❌ "I've already blown it."

Try:
✅ "One choice doesn't define my day. My next choice is another opportunity to nourish my body."

🌿 When we become aware of our thoughts, we can choose habits that support our health instead of reacting on autopilot—and that's where lasting change begins.

💬 Reflection Question:
What is one thought that tends to get in your way, and how could you reframe it into something more encouraging?

07/07/2026

Seasonal Spotlight: Fresh Basil
Few herbs say summer quite like fresh basil! Whether you're growing it in your garden or picking up a bunch at the farmers' market, basil is an easy way to add fresh flavor to your meals.
Try adding basil leaves to:
🥗 Salads
🥪 Sandwiches and wraps
🍅 Tomato dishes
🍕 Pizza
🍝 Pasta
🧀 Caprese salad
🥗 Dietitian's Tip: Fresh basil contains beneficial antioxidants and phytochemicals that support overall health. Using fresh herbs is also a delicious way to add flavor while relying less on added salt.
Looking for another way to enjoy basil? Try my Basil Pesto recipe! If pine nuts aren't available or you'd like a more economical option, walnuts make a wonderful substitute while adding heart-healthy fats.
🍃 Find the recipe here: https://laurazervos.com/mediterranean-herb-recipes/
How do you like to use fresh basil?

07/03/2026

Fire Up the Grill This Fourth of July!

The Fourth of July is one of my favorite times to enjoy fresh, seasonal foods with family and friends. Healthy grilling doesn't mean giving up your favorite holiday traditions—it simply means creating a balanced plate and savoring the foods you enjoy. https://laurazervos.com/healthy-summer-grilling-recipes/

This weekend, try to:
🌽 Fill half your plate with colorful vegetables.
🍗 Include a lean source of protein.
🍉 Enjoy your favorite holiday treats mindfully.
🚶‍♀️ Take a walk after your meal and enjoy the summer weather!

🥗 Dietitian's Tip: Summer is the perfect time to take advantage of fresh seasonal produce like corn, tomatoes, peppers, zucchini, peaches, and berries. Building your meals around these colorful foods is an easy way to add flavor, fiber, and nutrition to your plate.

Wishing you and your family a safe, happy, and healthy Fourth of July weekend!

— Laura Zervos, MBA, RDN, LDN

06/27/2026

🌿 Weekend Brunch Inspiration!

If you've never cooked with garlic scapes, now is the perfect time to give them a try! These curly green shoots are harvested from garlic plants in early summer and have a mild, fresh garlic flavor that's delicious in a variety of dishes.

One of my favorite ways to use them is in a Garlic Scapes Frittata. Frittatas are versatile, easy to prepare, and work well for breakfast, brunch, lunch, or even a light dinner. Pair a slice with fresh fruit or a simple salad for a balanced, satisfying meal.

If you spot garlic scapes at your local farmers' markets or grocery store, don't pass them by!

🍳 Get the recipe here:
https://laurazervos.com/early-summer-harvests/

Have you ever cooked with garlic scapes? I'd love to hear your favorite way to use them!

06/26/2026

Parsley is one of the hardest-working herbs in my garden.
While it's often used as a garnish, parsley can add fresh flavor to a variety of dishes. One of my favorite ways to use it is in chimichurri sauce—a bright blend of parsley, oregano, garlic, olive oil, and red wine vinegar.
This simple sauce comes together in minutes and pairs well with grilled meats, fish, vegetables, potatoes, and grain dishes. It's a great way to put fresh garden herbs to work and add bold flavor without much effort.
🌿 Do you grow parsley? What's your favorite way to use it?
Get the recipe on the blog! https://laurazervos.com/early-summer-harvests/

06/25/2026

Today in our Wellness Support Group, we discussed celebrating progress and sustaining healthy habits.

It's easy to focus on what still needs to change, but taking time to recognize progress is an important part of the journey.

We talked about the habits that help us stay consistent, the small victories that often go unnoticed, and the importance of adapting our routines as life changes.

One theme that emerged was that success is rarely about perfection. More often than not, it's about returning to the habits that support our health, even after setbacks, busy seasons, vacations, or life transitions.

Progress isn't always measured by a number on the scale. Sometimes it's having more energy, feeling stronger, cooking more meals at home, walking more consistently, or simply making choices with greater intention.

🌿 What is one healthy habit or accomplishment you're proud of right now?

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Pittsburgh, PA

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	12pm - 8pm
Thursday	9am - 5pm
Friday	9am - 4pm

Telephone

+14122875679

Website

http://Laurazervos.com/

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