Category Archives: Dietitian

Picture of woman throwing glitter into the air with the words, "reach your health goals with environmental design.

Reach Your Health Goals with Environmental Design

coaching, Dietitian, health, health coach, health goals, home cooked meal, Lunch, motivation, plant based, Recipe, Vegan, Vegetarian, willpower, , , , ,

April 2025. Life certainly has its rough patches, no? I’m in the middle of one right now.

It’s tempting to throw in the proverbial towel and just take a break from all the health goals when life laughs at your plans. And that certainly is a valid option. Sometimes taking a break is exactly what is needed to come back stronger.

But other times, continuing forward progress is what will help the most. Especially if you need a distraction from highly emotional times. (Hi, that’s me!). Keeping busy and staying focused on my goals is helping me to navigate this rough patch.

Enter environmental design. This is a strategy based on setting up your environment in a way that makes it easier to make the choice you decided to make when life wasn’t quite so rough. And if this resonates with you, be sure to check out my blog on how to never fail at your goals again.

I’m also sharing a simple, healthy, and delicious recipe for the hummus wraps I have been loving for quite a minute now. It’s best for those who can put together a wrap when it’s time to eat. That way the wrap doesn’t get soggy from the ingredients. It’s also vegan, but don’t let that scare you away. You can always add some meat!

“Start where you are. Use what you have. Do what you can.” – The great Arthur Ashe 

Yours in good health,
Alexia Lewis, RD
Master’s Level Nutritionist
Registered Dietitian
Certified Health Coach

Graphic of review with words: DYK I currently have a 5-star rating (out of 5) based on 136 reviews?! Here’s one of my recent reviews. “I really enjoyed working with Alexia. Our sessions well exceeded my expectations, Alexia jumped right in and met me where I was at with tailored sessions. We strategized about my concerns, I always felt listened to, the sessions were prepared with responsive information, I learned so much and [now I] feel more empowered and confident in my journey. I appreciate you so much! Thank you!

What’s On My Table

Ever wondered what a dietitian eats? Surprise! It is not only super-healthy foods. This dietitian eats for nutrition and for pleasure. You can too. 

I’m having a food jag with my hummus wrap for lunch. #noshame. With just a little meal-prepping, I’m enjoying quick-to-make lunches that are nutrition-rich and delicious!

Colorful picture of hummus wrap on a kitchen counter.

The meal-prepping part:

  • Peel away the tunic (that’s the papery coating!) and slice one Vidala or another sweet onion.
  • Wash, remove seeds, and slice one or two bell peppers into strips.
  • Wash and cut one zucchini or yellow squash in half, then cut into large matchsticks.
  • Sauté these vegetables until they are cooked to your preference.
  • Store in the refrigerator for 3-4 days and grab them when it’s time to make lunch.

You can use any vegetables you like that will cook down to soft so they will roll up into a wrap. Cutting into slices or large matchsticks works best. 

The make-a-lunch part:

  • Get a burrito-sized flour tortilla. Heat using stovetop if not bendy. Do not get too close to the stove element or flame!
  • Spread your favorite hummus on one half of the wrap. May I recommend Lantana’s Sriracha Carrot Hummus – *chef’s kiss* (no affiliation).
  • Sprinkle nutritional yeast on the hummus for a little more protein and a little bit of a cheesy flavor. I use about a teaspoon, but there are no rules here.
  • Get those prepped veggies out of the fridge and place them on top of the hummus and nutritional yeast. It takes a little practice to get the right amount of veggies so the wrap isn’t sad, but not so much that it won’t wrap up or stay together.
  • Add a side of fruit. I love blackberries and fresh pineapple these days.

You can add meat or legumes like chickpeas, or tofu to boost the protein.

Give this recipe a try and let me know what you think! I would also love your suggestions for ways to jazz it up! Sometimes we all need a little #foodspiration.

What I’ve Been Coaching On

You can catch a glimpse of what my coaching style is like in this section, where I share some of what I’m working with my clients on. 

This is based on my experience with my patients and is provided solely for educational purposes. It may NOT be appropriate for you. Please check with your healthcare provider before making changes based on the information provided here.

Here we are just over 3 months into the new year. So… how’s it going with your health goals?

The motivation that you felt in January is waning and things you could do easily in January are likely getting more difficult to do. #truestory. Life starts life-ing and we tell ourselves that we must grit our teeth, power through, suck it up, and get it done.

Yah. No. Willpower is not always the answer.

There is some cool research on willpower. It used to be thought that your willpower runs out over the day and with every decision you make. Now, they are finding that this is the case for some people, but not for others. Read up on this along with tips to increase your willpower.

I still stand by needing to use willpower a lot means you will not be able to maintain what you are trying to do for the long-term. It’s a great way to get started or a goal for that event in a few weeks. But if it’s your lifetime plan… oh, how exhausting to always be pushing that hard and likely having that negative internal voice beat you down.

Picture of a stack of big rocks alternating with small rocks that is perfectly balanced.

So, let’s talk about something that can help boost your willpower: environmental design. This is the idea that you build the environment around you (the triggers) to make the choice you want to make (the goal) easier.

Want some examples?

  • If your goal is to eat more veggies, it will be easier if they are washed and cut and stored front and center when you open the fridge. If that slice of cake is there instead, it is so much harder to eat the veggies.
  • If your goal is to take a walk after dinner, it will be easier if you put your walking shoes on before you sit down to eat and hang your jacket over your chair. If those things are back in the closet, well, out of sight, out of mind.
  • If your goal is to eat more regularly throughout the day, it will be easier if you have pre-planned what to eat and set a reminder when the time comes to eat.

Make sense?

At a minimum, assess your environment using the topics below. And if you want to do a deeper dive, this article on building an environment that supports you is filled with tips. Or, you know, reply to this email to see if I am licensed in your state then schedule an appointment with me through Nourish. Most people have no out-of-pocket costs.

People.  

Who supports you? Stick with them as much as you can.

Who doesn’t support you or takes you into situations with lots of temptations? Even if it’s a happy hour friend, alcohol lowers your food inhibitions so that seemingly harmless situation can drastically change your food choices.

For these people, what conversation do you need to have with them? Plan for it: what will you say, practice saying it, decide what they can do to best support you? Offer to support them with something too!

Hopefully, this will not apply BUT if these conversations could be potentially dangerous for you emotionally or physically, please seek appropriate guidance, support, and assistance. Do not endanger yourself – better safe than sorry. And getting help from a mental health therapist on boundary setting can make all the difference.

Start by asking your medical provider or insurance company representative for their recommended therapist. There are also some resources for the USA include Psychology Today’s directory, and there are many app-based services too like TalkSpace or BetterHelp. (No affiliations with any of these).

Places & Situations.

Think though where you go and the situations you typically encounter.

Ask yourself:

  • Which ones support your goals, and which ones derail you?
  • At home or in other places, what do you need to change?
  • Is your schedule making it more difficult, how could you change your schedule?
  • Are you going to social events that are full of temptation, how can you change your actions and choices at these events?

Things.

What things around you could you get rid of or put away somewhere to better support you?

What things that do support you can you put within view and make easy to reach? This is where moving the vegetables to the front of the fridge comes into play.

Try this out as an affirmation this week: When I set myself up for success, anything is possible!

Now, get going! Take a break from those gut-it-out goals and build your environment to support you.

Medical Nutrition Therapy

Yes, RDs can help with designing your environment to support your nutrition goals, and lots of other behavior change strategies! You may be surprised at how much this can help.

My main jams are heart health, breaking food rules to improve people’s relationship with food, and weight loss including supporting those on weight loss medication and stopping binge eating (but not accepting diagnosed binge eating disorder).

If you are ready, let’s do it!

  • Reply to this email to ask if I am licensed in your state.
  • Go to my provider page, choose a date/time and start the scheduling process. NOTE: Even if I’m not licensed in your state, click to my page, then click Find Your Dietitian and filter using the drop downs at the top of the page.
  • One of the first screens will let know if your health insurance is accepted by Nourish.
  • Before you finish the booking process, you will enter your insurance information and get an estimate of the expected costs.
  • And 95% of people have no out-of-pocket costs!!

And, of course, you can reply to this email if you have questions or want to be hooked up with another amazing RD at Nourish. I’m happy to help! 

About Alexia Lewis RD

Hi there! I’m Alexia and I believe in science, humor, and delicious food.

I believe you shouldn’t sacrifice your mental health in pursuit of better physical health. You deserve to be both happy and healthy. You don’t have to choose just one. I’ve been working with people to improve this balance while still meeting their food and lifestyle goals since 2012.

I am a master’s level nutritionist who is also a registered and licensed dietitian in multiple states in the USA, a certified personal trainer, and certified health coach. I also invested in becoming a culinary nutritionist and weight management specialist. In other words, I got you.

Graphic with image of Alexia.

References:

BBC. The Mindset That Brings Unlimited Willpower, published January 3, 2023.

Vitality Nutrition. How To Build An Environment That Supports Your Goals + Helps You Get “In Control” Of Your Cravings, published June 7, 2022.

Picture of woman shrugging with drawings over her head of many question marks and one bright yellow light bulb.

Hello March – Never Fail at Your Goals Again!

Dietitian

This month’s coaching tip is about how to never fail at your goals again by giving yourself some grace and how to recover when you “fail” with your goals. (PS – you don’t actually fail the goals, the goals fail you). This month’s recipe is a slow cooker gem that is satisfying both for fullness and flavor. And slow cooker means more time to relax and rest!

Did this month go really fast for you too? I had plans to get so many things accomplished this month and now it’s over… and many of the things aren’t done.

I know I’m not alone. Especially in today’s culture where we are overloaded with tasks coming at us from multiple directions. So, yeah, I only released one heart health blog in February, when I had planned to release five. Whoops?

Did I fail? Nope. Because I really do believe it’s possible to never fail at your goals again!

But yes, sure, at first, it was stressful. I considered spending more hours at the keyboard to write and update blogs. Then I gave myself some grace and decided the sky would not fall if I didn’t meet my self-imposed deadlines. So, you can expect to see these articles come out when I can get them done without forcing it!

Many of you may be feeling the pressure and stress of things from your own self-imposed deadlines, tasks, or goals. Especially since we are rolling into March and those of you who set out with new healthy habits starting in January… are likely feeling the pull of the old comfortable habits and it’s making things HARD!

If this sounds familiar, please read on to learn my process on how to never fail at your goals again!

I encourage you to give yourself some grace too. Start to offload the things on your to-do list that you can. Start to do less. You deserve to rest. In fact, you will show up better when you allow yourself time to relax and recharge.

Picture of woman in hammock in the shade and reading a book on a beautiful day.

“Sometimes you have to give your body a break… Rest to restart and break to breakthrough.” – Ned Bryan Abakah

Yours in good health,
Alexia Lewis, RD
Master’s Level Nutritionist
Registered Dietitian
Certified Health Coach

PS – DYK I currently have a star rating of 4.99 (out of 5) based on 105 reviews? Here’s one of the latest reviews. (Wanna work with me?)

“I enjoy every session with Alexia! She is a thoughtful partner in helping me reframe my relationship with food. I really enjoy the flexibility in each session. If there are topics that I would like to explore, she takes the time to address them immediately. She also has a hands on approach to setting attainable healthy goals. I appreciate her help and look forward to each session. “

What’s On My Table

Ever wondered what a dietitian eats? Surprise! It is not only super-healthy foods. This dietitian eats for nutrition and for pleasure. You can too. 

It was time for a new crockpot. Typically, Sunday dinner leftovers get me through a couple of weekday dinners. I’ve been slowly increasing the number of patients I see each week, so it was time to find another option for a dinner to get me most of the way through the week.

And by another option, I mean an I’m-too-tired-to-cook-dinner option. Enter the slow cooker (aka crockpot).

I did way too much research online. So many options. Anyone else starting to long for the days when you walked into a store and had 2-3 options? Information and choice overload is real. Anyway, I opted for the Ninja Foodi Everyday Possible Cooker Pro. (No affiliations with Ninja). Lemme say that I love it!

Now, what to cook?

Answer: Chicken Enchilada Stuffed Sweet Potatoes.

If you’ve ever worked with me, you know I love the SkinnyTaste website for recipes. I don’t like the name of the website (sorry Gina!), but I do love all the recipes I have made from the website. Every single  one has been a winner! And the author works with RDs now, so I’m all in.

The Chicken Enchilada Stuffed Sweet Potatoes recipe is beyond easy. We add sriracha but otherwise, follow the recipe. This dinner has been in the weekly meal rotation since the first time I made it. We do add another chicken breast and two small potatoes (or one large one to split) so we get six meals.

You may look at that recipe and ask me, where are the veggies?? Especially if you’ve worked with me as I do encourage most people to eat more vegetables. Insert eyeroll. I know, I know. So predictable for an RD!).

On Sundays, we also meal prep for salads by rinsing, spinning, and chopping lettuce and peeling and slicing carrots. We keep the lettuce in a Stasher bag, which I love for ease of use, cleaning, and not being wasteful (no affiliation). We keep the carrots in a big mason jar.

We slice and add sugar bomb tomatoes (have you had these? OMG so good!) and mini cucumbers before eating because they don’t keep as well when prepped ahead and it doesn’t take much time. Then we top with some salad dressing and oyster crackers. I love these as an alternative to croutons.

So, no original recipe from me this month. Just a way to get a delicious and balanced dinner on the table with minimal work for those busy weekdays.

What I’ve Been Coaching On

You can catch a glimpse of what my coaching style is like in this section, where I share some of what I’m working with my clients on. This is based on my experience with my patients and is provided solely for educational purposes. It may NOT be appropriate for you. Please check with your healthcare provider before making changes based on the information provided here.

Picture from behind a woman seated on a mountain with a lush hilly landscape in front of her with the words of a Winston Churchill quote: Success is not final, failure is not fatal, it is the courage to continue that counts.

With my private practice, I used to promise that my clients would never fail at their goals again. That’s a mighty big promise. And I still stand by it.

First up though, we are all so mean to ourselves. So, I implore you, please don’t tell yourself that you have failed at your goals.

Does this sound familiar? OMG, I totally failed at my goal to only ever eat salads… that must mean that I am a failure… that means that I will never be able to get healthy… so, screw it… and does DoorDash deliver cakes? And where’s my blanket? And what’s the newest show I can binge-watch?

Been there? Yah, me too. We’re human.

Here’s the thing: If a goal isn’t working, blame the goal, not yourself.

Read that again. I’ll wait.

Once that sinks in, I hope you realize that you can fix that goal (not fix yourself!). A better goal that will work for you without you having to get on the struggle bus.

Start to consider each goal as an experiment, because it kinda is.

We think we know what might happen, but we don’t know for sure.  It’s normal to believe the future will be just like the past. 

Even if there was an outcome in the past that you expect will happen again, it’s not set in stone. You don’t have a crystal ball. (Learn more about the cognitive distortion called fortune telling).

You may have changed. Your situation may have changed. You may be working with an RD and that’s a change. (Just sayin).

With an experiment, we give it go, see what happens, and learn from the results. Aka FAFO.

There may be tons of “nope, that’s not it” attempts on the way to “oh yah, this works.”

Picture of woman shrugging with drawings over her head of many question marks and one bright yellow light bulb.

So, consider each attempt as a “practice run” that can teach you something valuable if you look for it.

Reflect back to what happened right before you stopped working towards the goal. At some moment, you made a decision, conscious or not, to stop.

When you identify that moment and find the trigger for that decision, you can plan around it next time. 

In other words, you can make that goal better. And by better, I mean personalized for you, your life, your circumstances, and your goals.

And now, my friends, you have not failed. And you know exactly how to never fail again.

Medical Nutrition Therapy

Wanna get some help with your own personalized no-fail goals? How about more ways to get a heart-healthy meal on the table with less week-day effort?

Let’s do it!

Click right here to get to Alexia’s provider page, choose a date/time and start the scheduling process.

  • One of the first screens when you start will let know if your health insurance is accepted by Nourish.
  • Before you finish the booking process, you will enter your insurance information and get an estimate of the expected costs.

And, of course, you can reply to this email if you have questions or want to be hooked up with another amazing RD at Nourish. I’m happy to help! 

About Alexia Lewis RD

Graphic with image of Alexia.

Hi there! I’m Alexia and I believe in science, humor, and delicious food.

Heart health is my jam. I love to write and speak publicly on this topic and all aspects of living a heart-healthy lifestyle.

I believe you shouldn’t sacrifice your mental health in pursuit of better physical health. You deserve to be both happy and healthy. You don’t have to choose just one.

I am a master’s level nutritionist who is also a registered and licensed dietitian in multiple states in the USA, a certified personal trainer, and certified health coach. I also invested in becoming a culinary nutritionist and weight management specialist. In other words, I got you.

Picture of hands holding out a red heart-shaped object with a blurred person in a lab coat in the background, with the words: Risk Factors for Heart Disease.

Risk Factors for Heart Disease

Dietitian, health coach, heart health, Heart Healthy, ,

Chances are you or someone you know has heart disease. After all, it has been the #1 cause of death for Americans since 1921 (1). Yikes! For many of us, it’s important to know the risk factors for heart disease – and to take whatever steps we can to reduce our risk.

Before we jump in, let’s take a breath. First, if you are here because you think you may be having a heart attack, call 911 or your emergency services line right now. Trust me, they would rather see you 10 times and have it be a false alarm, then to have you not seek care the 1 time it’s happening. Call. Now.

Also, this article and its content are not a substitute for medical advice. It may not be appropriate for you, you certainly shouldn’t use it as a way to gauge your heart disease risk, and it is not comprehensive. If you follow the information on this website without consulting your personal medical provider, you do so at your own risk.

Risk Factors for Heart Disease That You Cannot Change

Let’s start with the shorter list. The risk factors for heart disease that cannot be changed.

  • Age: Getting older increases risk. Over age 65, more women than men die from heart disease, at a rate of about one woman every minute (2).
  • Sex: Men have greater risk than women and generally have heart attacks earlier. Women’s risk increases post-menopause.
  • Family history: Risk increases for children whose parents have heart disease.
  • Race and ethnicity: People who are Black, Asian, Mexican, Hawaiian, and/or Native American have higher risks.
  • Social determinants of health: People with less access to health care or to healthy foods, for example, have higher risks.
  • Medical conditions such as chronic kidney disease, rheumatoid arthritis, and preeclampsia increase risk(3).

Can’t be changed. Cool, cool. Okay, so… now what? Go see a medical provider to discuss heart health and follow their advice consistently. Then, shrug it off. No need to stress about things that can’t be changed.

Focus on the next list of risk factors for heart disease that can be controlled. Which, thankfully, is much longer.

Risk Factors for Heart Disease That You Can Change

Doing your best on these risk factors for heart disease can help to reduce risk.

  • Manage blood sugar levels and/or diabetes.
  • Improve cholesterol by increasing HDL and decreasing LDL and triglycerides.
  • Bring blood pressure down or manage hypertension.
  • Quit smoking/vaping and reduce exposure to secondhand smoke.
  • Drink alcohol in moderation. Don’t drink alcohol excessively.
  • Address excess body fat, especially around the stomach area.
  • Get more active. Reduce sedentary and sitting time.
  • Improve diet quality. Eat more of the food with fiber and unsaturated fats. Eat less of the foods that are high in saturated or trans fats, refined carbohydrates, added sugars, and sodium.
  • Get the right amount of good quality sleep.
  • Reduce stressors and practice strategies to reduce chronic stress.
  • Manage mental health issues such as depression, and anxiety (3).
  • Get more connected with social support and community (4).
Graphic with a heart-shape with the words "heart health" on it held in the palm of a hand with multiple arrows pointing towards it and the words: stress, weight, blood sugar, activity, nutrition, blood pressure, cholesterol, and sleep.

DYK that food can help with many of these things. True story.

Check out my article that includes the Basics of Heart Healthy Eating and learn about working with me on nutrition to reduce heart disease risk.

How to Start Reducing Your Risk Factors for Heart Disease

You may be thinking… uhhhhhh, that’s so much, where do I start? Or… uhhhhh I can’t do all that, I think I’ll grab some donuts and hit the couch.

No food shaming for donuts here. They are delicious and even donuts can fit into a heart-healthy diet with planning.

Start small by picking one thing to work on first.

I encourage my patients to choose either the thing they think will be easiest to do, or the thing they think will have the biggest impact. Focusing on one thing will likely have an impact on the other things anyway. And with a lot less overwhelm.

Picture of a winding pavement highway with trees on both sides and the words, "Fresh Start" overlaid on the road.

A Word About Weight and Heart Disease

I am a weight neutral provider, and I see healthy people in many different body shapes and sizes. I dislike Diet Culture and do my best to pull people out of it. Here’s why and a bit of a rant. I also believe in body autonomy; therefore, I support my patients if they want to lose weight or don’t give a flip about weight.

So yes, excess body weight is on the list of risk factors that can be changed. Please know that I put it on the list begrudgingly. I recognize how difficult weight loss can be for so many reasons that have nothing to do with people’s motivation or efforts.

Lots of thin people have heart disease and lots of people with excess body weight are super heart healthy. So, what gives? Amirite? See Weight Does Not Equal Health and Are You Healthy? for personal stories about my weight and health.

Most research states that weight is a risk factor because it is associated with other risk factors, like diabetes and high blood pressure. But some research is also indicating that excess weight is associated with heart disease on its own (5). Where a person carries weight also comes into play with excess weight in the mid-section increasing risk (3).

And remember, associations don’t prove causation. These things are just linked together in some way.

For some fun correlations to illustrate this point, see Spurious Correlations and you can prove that “it’s Wednesday my dudes” searches are responsible for Boeing’s stock prices… or that eating margarine leads to happier marriages (or at least less divorce filings) (6)… In which case, post those memes and bring me the margarine! #justsayin

Behaviors Matter – Not Just Outcomes – For Reducing Risk Factors for Heart Disease

Here’s a fun twist you may not have heard… When people improve dietary choices, become more active, manage stress, get good sleep, and address mental health and isolation, heart disease risk may be reduced… wait for it… even if labs or weight don’t change.

What? Yes!

In other words, don’t get caught up in the outcomes. Be consistent with changing the daily habits – the things that can be controlled – and let the outcomes be whatever they will be.

The behaviors themselves make a difference.

Now, likely, some labs will change from implementing these habits and maybe the scale will too. I don’t know. But I don’t want anyone to get discouraged if they don’t change, or they change slowly. It is still having a positive impact on reducing heart disease risk.

And if labs and weight change, then great! Risk is reduced even more.

Medical Nutrition Therapy

Are you ready to work on reducing your risk factors for heart disease while enjoying delicious food? Let’s do it!

Picture of woman in white shirt holding a red heart-shaped object in heart hands with the words: you can live a heart-healthy lifestyle with confidence, love the body you live in, and still enjoy delicious food.

Working with people on reducing risk for heart disease and managing existing heart disease is one of my most favorite things to do! That includes working on any (or all!) of those risk factors that can be changed with food and nutrition. (Which is a lot, yo).

Click right here to get to Alexia’s provider page with Nourish, choose a date/time and start the scheduling process.

  • One of the first screens when you start will let know if your health insurance is accepted by Nourish.
  • Before you finish the booking process, you will enter your insurance information and get an estimate of the expected costs.

And, of course, you can reach out l if you have questions or want to be hooked up with another amazing RD at Nourish. I’m happy to help! 

About Alexia Lewis RD

Alexia in suit outside.

Hi there! I’m Alexia and I believe in science, humor, and delicious food.

Heart health is my jam. I love to write and speak publicly on this topic and all aspects of living a heart-healthy lifestyle.

I believe you shouldn’t sacrifice your mental health in pursuit of better physical health. You deserve to be both happy and healthy. You don’t have to choose just one.

I am a master’s level nutritionist who is also a registered and licensed dietitian in multiple states in the USA, a certified personal trainer, and certified health coach. I also invested in becoming a culinary nutritionist and weight management specialist. In other words, I got you.

References

  1. American Heart Association Newsroom: More Than Half of US Adults Don’t Know Heart Disease Is Leading Cause of Death Despite 100 Year Reign, posted 01/24/2024.
  2. Go Red for Women: Common Myths About Heart Disease: https://www.goredforwomen.org/en/about-heart-disease-in-women/facts/common-myths-about-heart-disease, reviewed 02/16/2024
  3. American Heart Association: Understand Your Risks to Prevent a Heart Attack: https://www.heart.org/en/health-topics/heart-attack/understand-your-risks-to-prevent-a-heart-attack. Reviewed 12/19/2024.
  4. Methodist Debakey Cardiovasc J. 2021 Sep 24;17(4):15–27.  doi: 10.14797/mdcvj.846.
  5. Johns Hopkins Medicine: Weight A Silent Heart Risk: https://www.hopkinsmedicine.org/health/wellness-and-prevention/weight-a-silent-heart-risk, no date.
  6. Tyler Vigen: Spurious Correlations: https://www.tylervigen.com/spurious-correlations, no date.
Image of a salad in a heart shaped bowl with a stethoscope near it and the words: The Basics of Heart Healthy Eating, Alexia Lewis, Real Deal Nutrition

Hello February – Heart Health Month

Dietitian

Heart Health Month Goodies.

February has rolled around again and that means it is American Heart Month, or as I call it, Heart Health Month. As a heart attack survivor, this month is one I like to recognize. If you want to hear more about my experience, check out this article or this podcast.

You are going to love this month’s coaching tip if heart health is a concern. I’m sharing the basics of heart healthy eating by breaking down my top 5 tips for eating a heart healthy diet. As a bonus, I’ve included information about upcoming heart-health related blogs that I will be posting in February.

Finally, we are going way back to my purple hair days to revisit a hot quinoa breakfast recipe. This is a great alternative to overnight oats to have a ready-to-go breakfast in the morning. The recipe is included below, but you have to click to the video to see the purple hair. (I actually kinda miss it some days!).

In closing, “British scientists say they have developed a super broccoli that can help fight heart disease. You know, if you want to fight heart disease, why don’t you come up with a food people will actually eat? Like a super glazed donut.” – Jay Leno

Yours in good health – and happy Heart Health Month!
– Alexia Lewis, RD
Master’s Level Nutritionist
Registered Dietitian
Certified Health Coach

What’s On My Table

Ever wondered what a dietitian eats? Surprise! It is not only super-healthy foods. This dietitian eats for nutrition and for pleasure. You can too. 

I don’t know about you, but I love breakfast. It is my favorite meal. Which is why you see a lot of breakfast recipes from me.

Meal prep overnight oats have been in my meal rotation for quite some time now and I was ready for a change. So, I brought back a Quinoa Breakfast recipe that I initially got from the Transform app recipes. It is meal-prep friendly, and of course, a heart healthy choice to celebrate Heart Health Month.

Screenshot of video thumbnail showing Alexia in her kitchen with ingredients and the words: Breakfast Quinoa, Coach Alexia in the Kitchen.

So, quinoa. I find a lot of my patients believe quinoa is a protein food. Well… not exactly. Quinoa got some press a few years back because it is a complete protein, but that doesn’t put it in the category of protein foods.

A complete protein is one that has all the essential amino acids.

Essential, meaning you must eat them to get them. Many plant-based foods are incomplete proteins, which makes quinoa kind of special. Well, it got the spotlight anyway. Soybeans, buckwheat, and hempseed are also plant-based complete proteins.

Amino acids, being what makes up a protein. Proteins are the “building blocks” in your body for muscles (of course), but they also show up in your body’s structure, hormones, immunity, digestion, and even gene expression (and more!).

So, yes, quinoa is a complete protein, and it packs in 8 grams of protein per cup. But nutritionally it is a (whole) grain and botanically it is a seed.

Either way, it’s a great addition to a healthy dietary pattern. Enjoy!

If you like videos and want to see the full glory of my purple hair, check it out. If you are more of a “just give me the info” type, then here you go!

Hot Quinoa Breakfast

1 serving

Step 1: Mix together:

  • 1/2 scoop of vanilla protein powder.
  • 1/3 cup unsweetened milk of your choice.
  • 1/3 cup cooked quinoa.
  • Dash of cinnamon and of nutmeg.

Step 2: Heat mixture in microwave or on stovetop.

Step 3: Remove from heat, transfer to a bowl, and add 1/2 sliced banana (or fruit of your choice).

If you want a larger serving, keep the ratio of quinoa to milk the same. Ex: 1 cup of quinoa would need 1 cup of milk. Add more protein powder, spices, and fruit as desired to match your serving size.

If you want to meal prep this, mix all ingredients except the banana in a Mason Jar (or other airtight container) and store it in the refrigerator for up to 3 days. In the morning, heat the quinoa mixture and add the sliced banana.

What I’ve Been Coaching On

You can catch a glimpse of what my coaching style is like in this section, where I share some of what I’m working with my clients on. 

This is based on my experience with my patients and is provided solely for educational purposes. It may NOT be appropriate for you. Please check with your healthcare provider before making changes based on the information provided here.

Image of heart shaped plate full of colorful heart-healthy foods.

Your food choices can have a direct impact on your heart health and heart disease risk.

Specific foods, and types of foods, can help to improve cholesterol, blood sugar, blood pressure, and body weight. Fun fact, heart disease risk is elevated in people with overweight as well as underweight, so it may not always be about weight loss.

Improve these markers of your health, and heart disease risk can go down. Let these markers get worse, and heart disease risk can go up.

I’m all about adding food in (not taking it away), so this month let’s talk about adding foods that can help with your heart health! Which takes us to what I’m coaching on lately.

One thing I work with the most is helping people improve their cholesterol through nutrition and lifestyle changes. Typically, the focus is on lowering LDL (the “bad” cholesterol) and raising HDL (the “good” cholesterol).

Since it’s Heart Health Month, I’m going to take this one step further and share my top 5 tips for eating in a heart-healthy way. And I’m going to be posting heart health articles all month. If you don’t want to miss any, be sure to Subscribe using the bright orange button when you read any article.

The Basics of Heart Healthy Eating:

  • Increase fiber.
  • Change up your dietary fats.
  • Decrease sodium.
  • Decrease added sugars.
  • Reduce ultra-processed foods.

Get more info on these basics and 2 bonus tips if you check out the article.

If you click that Subscribe Button on any article on my site, then you will get the following articles delivered right to your inbox!

  • Risk Factors for Heart Disease
  • Heart Attack Signs and Symptoms
  • Flavoring Foods with Less Salt.
  • Surprisingly Salty Foods.
  • Cheers to Your Heart Health (the impact of alcohol).

Medical Nutrition Therapy

Wanna talk about how to make those changes to improve your heart health or reduce your risk?

How about ways to assess and revise recipes and tweak your common meals to make them more heart-healthy?

Let’s do it!

Picture of Alexia with multiple health-forward cookbooks.

Click right here to get to Alexia’s provider page, choose a date/time and start the scheduling process.

  • One of the first screens when you start will let know if your health insurance is accepted by Nourish.
  • Before you finish the booking process, you will enter your insurance information and get an estimate of the expected costs.

And, of course, you can reply to this email if you have questions or want to be hooked up with another amazing RD at Nourish. I’m happy to help! 

About Alexia Lewis RD

I believe in science, humor, and delicious food.

Heart health is my jam. I love to write and speak publicly on this topic and all aspects of living a heart-healthy lifestyle.

I believe you shouldn’t sacrifice your mental health chasing better physical health. You deserve to be both happy and healthy. You don’t have to choose just one.

I am a master’s level nutritionist who is also a registered and licensed dietitian in multiple states in the USA, a certified personal trainer, and certified health coach. I also invested in becoming a culinary nutritionist and weight management specialist. In other words, I got you boo.

Banner with the words "Alexia Lewis. The Real Deal Nutrition" with a red heart next to it.
Header with words, "Hello 2025" and background picture of a clock about to strike midnight.

Hi There 2025!

Dietitian, goals, gut health, Healthy Diet, Heart Healthy, Lunch, Meal Prep, microbiome, motivation, nutrition, plant based, probiotics, Quinoa, Recipe, registered dietitian, Vegetables, Vegetarian, , ,

Hello Bubbly Buddies!

The new year is the time when people are ready to stop buffering and hit Ctrl-Alt-Delete on their habits. Clicking over into a fresh start, and hopefully, one that gets you to what you want. 
 
If you have been around a minute (Hi, I appreciate you!), then you have heard me talk about NOT setting New Year’s resolutions in the past.

I have been a firm believer that you should not wait to start a new healthy habit. I often start new habits on Thursdays or Fridays. If that’s when the commitment happens in my mind, I get right to it instead of waiting for a Monday.
 
After all, Jan 1 and Mondays aren’t magic days. Or… are they?
 
Let’s talk about motivation. Oh, motivation. It comes and it goes.

Many believe they should be able to maintain a motivated mindset all. the. time. But it doesn’t work that way. Sorry about that.
 
But… new beginnings = increased motivation.
And… increased motivation = more action.
And… more action = better results.
And… better results = more motivation!
 
If you rinse and repeat, this can put you in the middle of a big ole upward spiral. And that is why I changed my mind and now encourage you to set some resolutions!
 
Check out The Monday Campaigns if you want more info on this “fresh start” approach.
 
And remember, I don’t recommend setting up resolutions that are focused on NOT doing something or deprivation. Instead, add in new things and you may find the old things get crowded out on their own.
 
In other words, don’t set a resolution to never eat another cookie… you may just crumble under the pressure! #badpun.

January 1 “is the first blank page of a 365-page book. Write a good one.” – Brad Paisly.

Yours in good health,
Alexia Lewis, RD
Master’s Level Nutritionist
Registered Dietitian
Certified Health Coach

Header with words, "Hello 2025" and background picture of a clock about to strike midnight.

What’s On My Table

Ever wondered what a dietitian eats? Surprise! It is not only super-healthy foods. This dietitian eats for nutrition and for pleasure. You can too. 

I have been getting back into Meal Prep Sundays lately and have been enjoying salads for lunch. One that has been in my rotation a lot lately is a Fall Harvest Salad. It’s not incredibly budget-friendly due to some of the ingredients, but man, is it ever delicious!

Fall Harvest Salad

Picture of the Fall Harvest Salad in a bowl.

Not a lot of measuring in this one. So, if not noted, just divide ingredients evenly among 5 containers.

  • Pomegranate arils, 8-ounce container
  • Crumbled feta cheese (light or regular), 2 Tbsp per salad
  • 2 cans of black beans, low sodium, rinsed
  • Quinoa, cooked, 1/2 cup per salad
  • 2 16-ounce bags of pre-cut Butternut squash, fresh (not frozen) and roasted in oven until soft
  • Pepitas (pumpkin seeds), 1 Tbsp per salad
  • 16-ounces (1 lb) raw Brussels sprouts, rinsed and shredded (use a food processor if you can!)

Prep by cooking the squash and quinoa. Factor in some time for this to cool down before you assemble the salads.

Layer the ingredients into your container in the order listed.

I’ve been using a Creamy Ceasar dressing (so yum) but use whatever you like – or nothing, this is full of flavor already.

Depending on your storage containers, these can last anywhere from 3-5 days. But I must tell you, to be on the safe side, the food safety rule is to toss things out after 3 days. You do you.

What I’ve Been Coaching On

You can catch a glimpse of what my coaching style is like in this section, where I share some of what I’m working with my clients on. 

This is based on my experience with my patients and is provided solely for educational purposes. It may NOT be appropriate for you. Please check with your healthcare provider before making changes based on the information provided here.

One of the recommendations I make for many of my patients is to add some probiotics to their diet. I’ve been talking a lot about gut health, and specifically bloating and distention.
 
Probiotics are the trillions of little guys (bacteria) that live in your gut – and this is a good thing! You may have heard of them as your gut microbiome, microbiota, or microflora. They account for 3-4 pounds of your body weight and there are over 400 strains in our guts.
 
Probiotics live in food, specifically fermented foods. Think yogurt, kefir, miso, tempeh, kimchi, sauerkraut and kombucha. Not all probiotics survive their trip through our guts, and processing (like cooking sourdough bread) kills them off. Yogurt is your best bet to get these guys where you need them.
 
There are also many supplements on the market. Supplements are the Wild West of Big Wellness (yep, I said that) and what is in that supplement bottle is a crapshoot.

If you choose this path, look for supplements that are independently verified for quality by USP, NSF, or other organizations. In other words, someone besides the seller should test it to make sure it actually has what it says it has in it… and it doesn’t have things in it that aren’t on the label (hello heavy metals). Also, check out What You Need to Know about supplements.
 
Speaking of Big Wellness, the probiotics market in the USA was over $1.2 million in 2024.
 
You will see CFUs (colony forming units) which is how the “dose” is measured. And you will likely see different types of lactobacillus and bifidobacterium on the labels. Many companies have copyrighted a unique combination of strains, which can make their supplements seem extra special. (They’re not).  
 
While probiotics can have many benefits, they do specifically impact heart health (which is my jam). They may lower total and LDL cholesterol, but it does appear this benefit is from multiple strains. Studies are providing inconsistent results for reducing body weight, so stay tuned on this one.

Antibiotics and the standard American diet (high in saturated fat, added sugar, and processed foods) can suck the life out of these little guys.
 
Finally, you should  know that there are no official dietary recommendations for probiotics. Adults and littles with specific conditions should not include these in their diets.
 
For many, grabbing a yogurt, or lactose-free yogurt, is a delicious way to support these little guys who are always hard at work supporting you. 
 
For more information:
https://ods.od.nih.gov/factsheets/Probiotics-consumer/
https://media.market.us/probiotic-statistics/

Medical Nutrition Therapy

Wanna talk about probiotics or gut health with me? More ideas for meal prep salads?

Let’s do it!

Click right here to get to Alexia’s provider page, choose a date/time and start the scheduling process.

  • One of the first screens when you start will let know if your health insurance is accepted by Nourish.
  • Before you finish the booking process, you will enter your insurance information and get an estimate of the expected costs.

And, of course, you can reply to this email if you have questions or want to be hooked up with another amazing RD at Nourish. I’m happy to help! 

About Alexia Lewis RD

I believe in science, humor, and delicious food.

Heart health is my jam. I love to write and speak publicly on this topic and all aspects of living a heart-healthy lifestyle.

I believe you shouldn’t sacrifice your mental health chasing better physical health. You deserve to be both happy and healthy. You don’t have to choose just one.

I am a master’s level nutritionist who is also a registered and licensed dietitian in multiple states in the USA, a certified personal trainer, and certified health coach. I also invested in becoming a culinary nutritionist and weight management specialist. In other words, I got you boo.

Picture of Alexia
Banner with the words "Alexia Lewis. The Real Deal Nutrition" with a red heart next to it.
Background picture of candy canes and pine tree branches dusted with snow.

Hello December!

coaching, Dietitian, health coach, health goals, health professional, Healthy Diet, Heart Healthy, holiday eating, meal delivery, meal plan, Meal Prep, nutrition, nutrition coach, registered dietitian, wellness, , , , ,

Hello festive friends!

You may know that I’ve had a private nutrition practice. If not, I do. Well, I did. The business is called Keeping Healthy Simple Club® and it has been partnering with people to help them live a heart-healthy lifestyle since 2021. And things are changing in 2025.

We are no longer accepting private practice or worksite wellness clients. In other words, the doors are closing after four amazing years. You can get more information here, and individuals can still work with me through Nourish.

I have loved every minute of working with my clients – individuals and businesses – to help people live healthier lives. Now, I’m ready to focus on more personal endeavors. 

But wait – that still includes sending you health and wellness tips. YAY! I mean, you know I love to write, right? 

So, let’s get on with it!

It’s been busy! Hubs and I moved to a new town in October and have been settling in during November. So, we have been leaning in to pre-made meals. And I’ve got tips for how to make these pre-made meals healthier so you can fit these in on your busy evenings. 

Plus I’m sharing 4 holiday tips that I’ve been sharing with my coaching clients. 

Yours in good health, 
Alexia Lewis, RD 
No longer Keeping Healthy Simple Club ®
Now just Alexia Lewis Health and Wellness

What’s On My Table This Month

Ever wondered what a dietitian eats? Surprise! It is not only super-healthy foods. This dietitian eats for nutrition and for pleasure. You can too. 

Pre-Made Meals

Did I mention we moved and I’ve been super busy? Yeah, so, I have been on a search for the best pre-made meals. You know, the ones that get delivered and are marketed for bulking up or losing weight?

I’m not super concerned with calories or macros right now, but I do want to get a dinner on the table without much work.

And to be clear, by “without much work” I mean I just want to throw something in the microwave.

And to be clear, by “best” I mean meals that don’t get mushy, taste bland or way too salty, and have meats I can recognize. I am super picky about meats and get to the gross-factor easily. 

Picture of an empty plate, fork, and knife with the caption:

I have tried Clean Eatz, Modify Health Meals, and Super Fit Foods. I am not in any way affiliated with these companies and they don’t even know I’m writing about them. 

My favorite by far is Clean Eatz. I also did like that I was near a store so could pick the weekly meal plan meals up instead of having them delivered. Check to see if there’s a store near you. I’m guessing that helped with the meal quality. These meals are the best tasting and look the most like what I would make on my own. I can’t speak to their delivery meals, but they look very similar.

I did not like Modify Health Meals or Super Fit Foods as much. If you are considering these and want more info, hit reply and ask. 

No matter which meal company you choose, plan to microwave one thing to make these meals healthier.

That one thing depends on what you have in front of you. I like to balance my meals with this visual method.

Graphic image of a plate with labeled sections: 50% non-starchy veggies, 25% protein foods, 25% starchy foods, and a small circle representing healthy fats.

If it’s a low-carb meal, then it’s heavy on the meats and the veggies. To get my plate balanced, I would add a grain. A microwavable rice or quinoa cup is fast and easy. 

If it’s not a low-carb meal, then you are likely looking at some meat, grains, and veggies. I like lots of veggies, like half my plate lots, so I would add some more vegetables. A microwaveable steamer bag is fast and easy. 

Throw a couple things in the microwave and there ya go. Fast, healthy, and easy meal for those busy nights!

I  looked at some other meal plan options but didn’t try them. If you have a meal plan company you enjoy, I would LOVE to know, so feel free to drop a comment or use the Contact form to let me know.

What I’m Coaching On Lately

You can catch a glimpse of what my coaching style is like in this section, where I share some of what I’m working with my clients on. 

Holiday Meal and Party Tips

Tis the season! Let me just run down these tips.

First, enjoy your food. 

If you don’t turn a few holiday meals into a holiday eating season, then eat whatever you want. For real. Eating 2-6 meals without worrying about what’s on your plate is not going to *poof* make you unhealthy and give you all sorts of chronic health conditions that make your doctor tsk-tsk you. Now, if it’s a season, meaning weeks, of meals like this, we will have a different conversation. And if you need to monitor what you eat closely due to existing health conditions, then this will not apply for you. 

Second, survey the buffet. 

I don’t have a lot of food rules that I promote. I prefer to help people break food rules and recover from diet/wellness culture. But, one of the few rules I have is don’t eat food you don’t enjoy. Which means that before you put anything on your plate at a meal or party, take a gander down the table to see what your options are. Save space on your plate for things you love (and some veggies, please, just a few!) so you don’t end up with a mountain of food on your plate from taking some of everything. And, if you want some of everything, surveying the buffet let’s you know this and allows you to take a small portion of all the things. 

Third, hold something in both hands. 

Mindless eating is real. If you are at a party and find yourself standing near the food and munching because it’s there. Then pick up a drink with one hand and your phone or clutch with the other. Now you can’t eat mindlessly. You have to pause to find somewhere to put something down, and this pause is often enough to allow you to make a conscious decision about eating. 

Finally, take a walk, or do some form of activity, after eating. 

Getting moving activates a secondary system in your muscles that helps take up blood sugar. It also can help you to not feel so full if you overfilled your stomach. And some fresh air does wonders for your mental health (possibly by separating you from people that you love, but totally need a break from!). 

Hopefully, these tips can help you enjoy the rest of the holiday season. And that includes the pie!

If you want to work one-on-one with me on your health and wellness, keep reading below…

Medical Nutrition Therapy

Click right here to get to Alexia’s provider page, choose a date/time and and start the scheduling process.

  • One of the first screens when you start will let know if your health insurance is accepted by Nourish.
  • Before you finish the booking process, you will enter your insurance information and get an estimate of the expected costs.

And, of course, you can reply to this email if you have questions or want to be hooked up with another amazing RD at Nourish. I’m happy to help! 

About Alexia Lewis RD

Photo of Alexia with her kitchen in the background.

I believe in science, humor, and delicious food.

Heart health is my jam. I love to write and speak publicly on this topic and all aspects of living a heart-healthy lifestyle.

I believe you shouldn’t sacrifice your mental health chasing better physical health. You deserve to be both happy and healthy. You don’t have to choose just one.

I am a registered and licensed dietitian in multiple states in the USA, a certified personal trainer, and certified health coach. I also investing in becoming a culinary nutritionist and weight management specialist. In other words, I got you boo.

Banner with words "Hello October" and a row of pumpkins on the bottom border.

Hello October 2024

Dietitian, Food, health professional, Healthy Diet, Heart Healthy, home cooked meal, meal planning, Meal Prep, nutrition, nutrition coaching, plant based, plant-based, Recipe, registered dietitian, Vegetarian, wellness, , , , , , ,

On the table for October is a meal-prep Breakfast Burrito Bowl and the top 5 nutrition recommendations I make for most patients.

Hello beauti-fall people!

I love fall! I love the crispness in the air, the vibrant colors on the trees, and the winter squashes on my table! (I have no idea why I live in Florida where we don’t have much of an autumn season).

Butternut is better than pumpkin.

I said it, I meant it, and I’m bringing you one of my favorite meal prep breakfasts this month. People rave about this Breakfast Burrito Bowl because it is so flavorful and filling. And it features butternut squash, which is why you butternut miss this recipe! 

Lately, my work with patients has focused on revisiting the basics of nutrition. What to eat can be incredibly complex when you dive into all the little details about food. What to eat can also be incredibly simple when you focus on the big picture. 

Many patients come to me with lots of questions about the details – and for good reason – there is so much nutrition and food noise out there! Those details can absolutely matter and are worth talking about. But… only after the big picture changes have been made. 

In this edition, I am sharing my Nutrition 101 spiel, along with the 5 things I usually ask my patients to focus on first.

My hope is these tips can help you too – especially as you start to navigate the holiday season. 

PS – If you want to get this goodness delivered right to your inbox, you can subscribe to my newsletter!

Yours in good health, 
Alexia Lewis, RD 
Keeping Healthy Simple Club ®
Alexia Lewis Health and Wellness

What’s On My Table This Month

Ever wondered what a dietitian eats? Surprise! It is not only super-healthy foods. This dietitian eats for nutrition and for pleasure. You can too. 

Breakfast Burrito Bowls

Picture of 3 meal prep containers filled with breakfast burrito bowls.

My morning routine is: coffee first, exercise second, breakfast third. 

It’s usually around 9:00, when I am ready for breakfast. The time makes it tempting to go straight into work without eating, so I need something that is grab-and-go but also homemade, healthy, and delicious. Meal prep to the rescue!

This recipe is also a winner for those who don’t like breakfast foods. 

To make, open up 3 meal-prep or other storage containers and start building your burrito bowl by adding these ingredients to each container: 

  • 1/3 cup sliced and cooked Vidalia (or other sweet) onion
  • 1/4 cup chopped Roma (or plum) tomatoes
  • 1/2 cup rinsed and drained low-sodium black beans
  • 1/2 cup cubed and roasted butternut squash
  • 1/3 of a medium ripe avocado, diced
  • 1 teaspoon fresh lime juice
  • 1/8 teaspoon each of garlic powder, cumin, paprika, chili powder (use less if you don’t like spicy), and a dash of salt.

Mix the ingredients within the container to distribute the seasonings.

Top with a cooked egg. Boiled and sliced works well or if you have time you can cook an egg before you eat. 

TIP! Butternut is a pain to chop. Consider splurging on the pre-chopped squash!

This recipe can be adapted in so many ways. Change the protein, change the beans, change the veggies. It will all work and transform this recipe into a lunch or dinner!

The nutrition info will vary based on the brands you choose, but one serving (one bowl) comes to about 325 calories, 16g protein, 39g carbs, 13g fat, 3g saturated fat, 139mg sodium, and 13g fiber. 

Post a comment with a picture if you make this!

PS – I am not perfect! I don’t always do morning routing step 2: exercise. It’s totally a new habit in the process of being built!

What I’m Coaching On Lately

You can catch a glimpse of what my coaching style is like in this section, where I share some of what I’m working with my clients on. 

Going back to the basics has been the focus for many of my patients recently.

So, here are the first 5 big picture nutrition recommendations I make for many of my patients. Below it is information that covers some basics about food and nutrition to help you understand the recommendations, which are:  

  • Meals: Include all three macronutrients and a bunch of non-starchy vegetables.
  • Snacks: Include a protein and a carb.
  • Water: Drink it. 
  • Alcohol: Limit or avoid it.
  • Fiber and Fermented Foods: Eat daily. 

Nutrition Basics. 
What and when we eat can be driven by many reasons: hunger cues to fuel our bodies, social events, cultural norms, and even to soothe emotions. You are allowed to eat any food for any reason, but you must realize that the foods you choose impacts your health and wellness.

Macronutrients are nutrients your body needs in large amounts. They provide energy (calories) and maintain your body’s structure and systems. 

  • Proteins build your body’s muscles and other tissues, enzymes, hormones, and more. 
  • Carbohydrates provide energy to your body and brain, protect your muscle, and more.
  • Fats store energy, build hormones, and are needed to absorb some vitamins, and more. 

Micronutrients are nutrients your body needs in smaller amounts. These vitamins and minerals play a role in your body’s processes and promote improved health. 


Nutrition to Promote Health. 

Eat fiber and fermented foods. These help with gut health, regularity, and more. 

Drink water. It is needed in large amounts and plays a vital role in your body. 

Avoid or limit alcohol. Not only does this provide extra calories, but it often has a negative impact on health.

Hopefully, these tips can help you stay focused on the big picture as you navigate nutrition and food changes, especially over the upcoming holiday season. If this sounds good to you and you want to work with me on your health and wellness, keep reading below…

Medical Nutrition Therapy

You can work one-on-one with me through Nourish and your health insurance may even cover the cost!

Click the button below to start the scheduling process:

  • One of the first screens when you start will let know if your health insurance is accepted by Nourish.
  • Before you finish the booking process, you will enter your insurance information and get an estimate of the expected costs.
Yes! I Want To work with Alexia on my health and wellness!

Picture of a fingers holding up a heart-shaped yellow leaf with the words "Hello September."

Hello September, 2024

Dietitian

On tap for September is a Pina Colada Overnight Oats recipe to keep breakfast simple and how two lists can improve your consistency, which is a peek into my coaching style. If you want to get this goodness right to your inbox, you can subscribe.

This post contains an affiliate link and I earn a commission if you use the link. See full disclosures.

What I’m Eating Lately

Pina Colada Overnight Oats

Ever wondered what a dietitian eats? Surprise! It’s not only super-healthy foods. This dietitian eats for nutrition and for pleasure. And you can too.

Usually, I cook up an egg with toast for breakfast, but lately I’ve been wanting an easy breakfast. There is nothing easier than overnight oats that you can grab and eat right out of the fridge – or warm them up if you have a few minutes.

This pina colada overnight oats recipe is simple and fast to make. It takes about 10 minutes to make 4 breakfasts, and it would just add a few more minutes to make more if you are feeding more people. 

A bowl of pina colada overnight oats.

Step 1: To each 2-cup mason jar, add:

  • 1/3 cup old fashioned dry oats
  • 1 Tablespoon chia seeds
  • 1 Tablespoon unsweetened coconut flakes
  • 1/2 scoop of vanilla protein powder

Step 2: Add liquids and stir.

  • Add the liquid only from 1 pineapple fruit cup (in 100% juice) to each jar.
  • Add 1/3 cup unsweetened almond milk to each jar.
  • Stir to combine, making sure there are no dry clumps of dry protein powder on the bottom of the jar. 

TIP! Use a small plastic spatula to stir, otherwise you end up with protein powder and chia seeds stuck to your utensil. 

Step 3: Finish & “Fridgerate.”

  • Add the fruit from 1 fruit cup to each jar and mix it in.
  • Make sure all chia seeds and oats are under the liquid.
  • Cover and store in the fridge overnight and for up to 5 days depending on how well your container seals. 

If you prefer a video, here you go! But I have changed the recipe slightly since this video was made.

The link below an affiliate link, which means I earn a commission if you buy using this link and/or code. See full disclosures.

I use this protein powder because I have loved this brand for years, even before I became and affiliate with them. Now, it’s win-win! You can get 10% off and I get a 10% commission. So, if you want to try it out be sure to use promo code AlexiaLewisRD. 

The nutrition info for these oats will vary based on the brands you choose, but mine comes to about 360 calories, 19g protein, 50g carbs, 13g fat, 4g saturated fat, 205mg sodium, and 13g fiber. 

TIP! If you don’t eat a lot of fiber, then too much, too soon can lead to constipation. Don’t eat more than one of these a day until your body has gotten used to having more fiber. And be sure to drink more water when you eat more fiber.

And remember, the information on this site is not a replacement for medical advice and it may not be appropriate for everyone, that means you, depending on your unique circumstances. Consult with your personal healthcare provider before making changes to your food and nutrition choices. If you choose to follow the information on this site without consulting your personal healthcare provider, you do so at your own risk.

What I’m Coaching On Lately

How Two Lists Can Improve Your Consistency

Take a peek into my coaching style as I share some of the things I’m currently working with my clients on. 

Making lifestyle changes is hard. Full stop.

You are not alone if you start and stop… start and stop… and start and stop again. These cycles are a predictable part of the process of change. Technically it’s either a lapse or a relapse depending on how long the “stop” lasts.

Many time, clients will be knocking it out of the park – hitting their goals, feeling good, getting results. And they tell me, “yah, sure. I’m doing it now but I can never make it last.” They are afraid that they will soon start to slip. And that slip will soon slide them right back into a lapse. 

How can I help them, in this present moment when they are doing well, to stay consistent and prevent a lapse in the future?

Success in present moment has power. So, I encourage my clients (and you!) to make two lists focused on this present moment. And to review them and add to them regularly.

The lists are:

  • Habits you have built to be successful. Perhaps you are going to bed earlier or setting boundaries to protect your time for meal prep and exercise.
  • Strategies you have learned through coaching about how to stay on track with your goals. Maybe, the Reset Strategy to recover from a lapse or the 3-step process to shut down critical self-talk. 

How does this help?

When you feel like that next lapse is coming, or even when it’s just starting to happen, you can return to these lists. The first list helps you identify which habits have started to slide. The second list helps you remember what strategies you have to stay on track.  

Focusing on what is starting to slide, before it slips away, can help you recommit and stay on track. Bingo! Consistency!

Medical Nutrition Therapy & Health Coaching

Find out more about becoming a client of Alexia’s through Nourish.

First, start the scheduling process.

  • One of the first screens when you start will let know if your health insurance is accepted by Nourish.
  • Before you finish the booking process, you will enter your insurance information and get an estimate of the expected costs.

Note! Be sure to leave my full name (Alexandra Lewis) in the referred by box. Nourish gives me a bonus for my referrals at not extra cost to you.

The video below gives you an overview of Nourish and the scheduling process.

And, of course, you can contact me if you have questions. I’m happy to help! 

Close up image of hand with chopsticks over bowl of food with overlay text saying: Three Whole Foods to Boost the Protein in your Plant Based Diet.

Three Whole Foods to Boost the Protein in Your Plant-Based Diet

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If you are wondering about getting enough protein in your plant-based diet, check out these three healthy, minimally processed plant-based foods that can boost your protein right up. Also get registered dietitian and culinary nutritionist, Alexia Lewis RD’s take on protein supplements and vegan meat alternatives.

When you start following a more plant-based dietary approach, including vegetarian and vegan diets, you might be concerned about eating enough protein. And it’s a valid concern. It can be more difficult to eat enough protein when following a plant-based, vegetarian, or vegan diet.

But… let’s be real. Without proper planning, any kind of dietary approach can be poorly done, even those that include animal-based foods. Just sayin.

Sure, you could easily boost your protein in a plant-based diet by including a plant-based protein powder or supplement. And there is room for these foods in an overall healthy diet – more on that below.

But what if you want to avoid too many highly or ultra-processed foods like these?

It’s too early to draw any sweeping conclusions, but you may have seen that recent studies are starting to show a link between highly processed foods and negative health outcomes.

So, how can you get enough protein in your plant-based diet if you want to start cutting back on these ultra-processed foods?

Protein in Meats Verses Plant-Based Foods

Generally, foods with protein come from meats (including poultry and seafood), eggs, legumes (beans, peas, and lentils, which also includes soy), and nuts or seeds. Even though veggies and grains have protein, they aren’t considered protein-rich foods.

If you are wondering why, it’s because meats generally have the most protein per bite. Sure, all foods have some protein, but plant foods typically have less protein per bite than meats.

Consider that a 3.5 ounce chicken breast, which is about the size of an average palm, has about 31 grams of protein. To get that much protein, you would need to eat 8 cups of broccoli.

Take a look at these foods and their protein content.

FoodGrams in a ServingOr about…Has this much protein
Chicken Breast, cooked100 * 3/4 cup31 grams
Black beans, cooked1001/2 cup9 grams
Quinoa, cooked1001/2 cup7 grams
Broccoli, cooked1001/2 cup2 grams
* 100 grams is the reference size in the USDA Food Data Central Database.

Okay, well I love a good dinner bowl and I chose those foods for a reason. Because I would totally smash a quinoa, black bean, and broccoli bowl with avocado, salsa, and sriracha!

But when I have a bowl like this, I typically use about 1 cup of quinoa and 3/4 cup of black beans plus about 2 cups of veggies. Good news – that actually has the same 31 grams of protein as that chicken breast. (yay!)

And, you may have realized, there’s the rub.

You may have to eat a huge portion of plant-based foods (4 cups!) to equal the protein in a small portion of animal-based foods (about 3/4 cup). For some, this big portion is welcome news; but others may have difficulty eating this amount of food at each meal.

So, let’s get on to the three minimally processed foods that I recommend for boosting the protein in a plant-based diet, so you don’t have to stuff yourself to meet your protein needs.

Food Number One: Tempeh

Tempeh should be at the top of your list if you are a plant-based eater who does not like tofu.

Tempeh is made with soybeans, just like tofu, but the beans are fermented which holds the beans together in a solid layer. It’s kind of like being able to take a slice of soybeans.

You get about 20 grams of protein for each 100-gram serving of tempeh, making it one of the plant-based foods that gets close to the meat-based foods, bite for bite.

Tempeh has a savory and slightly nutty flavor. It needs to be cooked and, well, you may have no idea what to do with it if you haven’t had it before.

You can slice it and pan-sauté it to make a vegan “BLT” with the crispy tempeh replacing the bacon. Fun fact – this breakfast sandwich, which also has avocado, was Alexia Lewis RD’s first Instagram post.

Close up of sandwich on toasted bread with lettuce, tomato, avocado, tempeh, and egg

You can also rough chop tempeh or pulse it in your food processor to break it up then toss it in a pan to use as a replacement for ground beef in tacos, spaghetti sauce, or chili. The extra flavors in these dishes will give more flavor to the tempeh.

Food Number Two: Nut Butters and Pressed Nut Powders

Nuts are a nutritious food, but the calories add up fast. This is great if you are working to gain weight, but not so great if you are on a weight loss journey.

The reason nuts are higher in calories than many other foods is that they have a high percentage of fat, which translates to more dietary fat and calories per bite.

Graphic showing 1 cup of broccoli having 35 calories, 1 cup of quinoa having 220 calories, and 1 cup of peanuts having 820 calories.

Nut butters are considered a minimally processed food, especially if you check the food label to make sure the ingredients are limited to the nut and salt (ex: peanuts, salt). Be wary as some brands add more ingredients to emulsify, stabilize, and sweeten the nut butter.

You may think that nut butter powders are a highly processed food since it’s basically turning peanuts into a powder. But hear me out.

Yes, you are correct that this is a more processed food. However, it’s not heavily modified. The peanuts are roasted, pressed to remove the oils, then ground into powder, reducing the fat and keeping a lot of protein. Again, look for the nuts and salt on the ingredients list.

For each 100-gram serving, you get about 22 grams of protein in peanut butter (and 600 calories) and whopping 48 grams of protein in powdered nut butter (and 460 calories).

But don’t get too excited because you likely won’t eat this much in one sitting. I mean, that would be a 1-cup measuring cup full of peanut butter powder before you even mix it with something.

Use the nut butter powder in smoothies or sprinkle some in any dishes that pair well with the nutty flavor and could use a little protein boost. It would be great in this pineapple curry tofu recipe, which is one of my faves. You can also mix the powder with a little water and stir to mimic the consistency of peanut butter.

Food Number Three: Chia Seeds

Just like nuts, seeds are higher in fat and calories than many other types of foods. You get 17 grams of protein in a 100-gram serving.

WARNING – please do not eat 100-grams of chia seeds. If you do not eat a high-fiber diet, do not go crazy on these because they can lead to GI issues and constipation in large quantities. So, take it slow and drink more water.

Chia seeds can be used as a vegan egg substitute when baking by mixing with water and letting them sit until they form a gel-like consistency. Try using 2-3 tablespoons of water for each tablespoon of seeds.

I love them as a chia seed pudding, which you can meal-prep for a quick, filling snack or dessert. Here is one of my faves – a vanilla chia seed pudding with fresh berries.

Picture of chia seed pudding topped with berries.

Protein Summary

Here are how these three minimally processed plant-based foods stack up when added to our chart on protein.

FoodGrams in a ServingOr about…Has this much protein
Chicken breast, cooked100 * 3/4 cup31 grams
Powdered nut butter50 **1/2 cup24 grams
Peanut butter1001/3 cup22 grams
Tempeh1001/2 cup20 grams
Chia seeds1001/2 cup17 grams
Black beans, cooked1001/2 cup9 grams
Quinoa, cooked1001/2 cup7 grams
Broccoli, cooked1001/2 cup2 grams
* 100 grams is the reference size in the USDA Food Data Central Database. / ** Serving size reduced to more closely match the volume of the other foods.

As you can clearly see, these plant-based foods pack in more protein than the foods you may typically think of when looking for a plant-based protein.

Protein Supplements

Okay, let’s circle back to the easy way to boost protein – with supplements.

First and foremost, there is no shame – nada, zip, zero, none – in using a protein supplement.

These are a great option if you can’t meet your protein needs with less processed foods, you don’t have time to (or want to) cook or meal prep, or you are in a hurry and need a grab-and-go. Or really, any other reason. You don’t have to justify how you eat to anyone.

In fact, when I have a nighttime craving for something sweet, I love to use the Transform Protein Powder or Meal Replacement Powders in a smoothie or in my Ninja Creamie to make a protein ice cream. And this is where I let you know that I am an affiliate for Transform, which means you can get a deal on these products.

Also, on mornings where I don’t have time for a proper breakfast, I often will add a pre-made caramel protein drink to my coffee for a delicious pick-me-up and protein/calories to start my day.

Vegan Meat Alternatives

And if you are wondering why I didn’t include any vegan “meats,” it’s because I am incredibly wary of these foods. They are very highly processed and I’m putting my money down now that these are going to turn out to not be a healthy approach to plant-based eating in any way.

You heard it here first.

What’s Next?

Switching to a more plant-based diet?

Curious if you are eating enough protein for your body’s needs and health goals?

Talk to Alexia through Nourish. You can even use your health insurance!

References:

  1. Harvard Health: More Evidence That Ultra-Processed Foods Harm Health.
  2. USDA FoodData Central: Legacy Foods Search
  3. PB2: PB2 Original Powdered Peanut Butter
  4. University of Wyoming Extension: Appetite for Knowledge – Powdered Peanut Butter

Image with ebook cover and preview of worksheet pages.

It’s Time to Meal Plan with Ease

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It’s time for a big announcement!!

Alexia has just released her latest eBook on The Aspire Strategy: Creating Your Own Personalized Meal Plan with Ease.

Cover of eBook showing the title over a picture of healthy foods.

It’s time to trust yourself to be the expert on what you should eat. You don’t need yet another meal plan that someone else created.

For any meal plan to work for you, it has to be tailored to your food preferences, eating style, cooking skills, food budget, and available time.

No wonder those one-size-fits-all plans never work for long.

Come along with registered dietitian and culinary nutritionist, Alexia Lewis, as she lays out a strategy to guide you in how to create your own meal plan. There are also more than 35 recipes to get you started.

This how-to guide is the sum of years of experience leading meal planning workshops and coaching clients to help them find their unique and personalized way to meet their nutrition and health goals.

You can reach your food and nutrition goals when you ASPIRE to plan healthy meals!

Take a look and feel free to share your best meal planning tip – or biggest meal planning challenge – in the comments!