march into a wd-naturalorganics-ispo healthy weeks 9-12 … · and vital proteins collagen. so...
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March into a
healthy mindset
St Paddy’s Day Full green ahead
Meatless Mondays
Veg out this month
Mad Munchies Crowd-pleasing party snacks
Avocado toast 5 ways to breakfast bliss
PLUS a Q&A with our guest dietitian, Sammy Previte
WE
EK
S 9
-12
FY
_20
WD-
NAT
URAL
ORG
ANICS-ISPO
G O G R E E N
It’s Easy Being GreenDitch the dye and use natural greens for St Paddy’s Day dishes.
Naturally Better Maple Syrup
Luck of the Irish pancakes
Pro tipGo green by adding matcha or leafy greens to your batter – mix in
at high speed.
Birch Benders Paleo Pancake Mix
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Zucchini noodles
Naturally Better Unsweetened Vanilla
Almond Milk
Naturally Better Organic Fresh Mint
Shamrock smoothie
• ½ frozen banana • Handful of spinach • ½ cup of plain Greek yogurt • 4 fresh mint leaves
• ¾ cup almond milk • ½ teaspoon vanilla extract • ¾ cup ice
Ingredients
Green Giant Zucchini Spirals
Naturally Better Organic Basil
Barilla Basil Pesto
Naturally Better Organic Diced Canned Tomatoes
Naturally Better Organic Mozzarella
Shredded Cheese
Swap zucchini noodles for pasta in your favorite pasta dish.
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Pro tipAdd fresh basil,
tomatoes, pesto & organic mozzarella
cheese
Take a chance on new fruits or
vegetables. You never know what
may be your new favorite!
Go simple! Try one of our many
plant-based protein options
including MorningStar Farms,
Gardein, Quorn, Amy’s &
Beyond Meat.Find a plant-based protein
option you LOVE. Tofu, tempeh
or seitan are just a few choices.
Start your day with a healthy
serving of protein and greens
with a veggie-filled omelet.
M E AT L E S S M E A L S
Meatless Mondays Join the movement with these five easy ways to load up on veggies.
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Choose protein-dense
grains or legumes!
Quinoa, beans and lentils
are adaptable to just
about any flavor.
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Pro tipMake Mondays more
fun. Host a weekly meatless dinner and enjoy with friends.
Re-create your favorite burger with
a meatless Beyond Burger.
Beyond Meat Burger
Naturally Better Organic Ketchup
McClure’s Pickles
Naturally Better Organic Mustard
Primal Kitchen
Avocado Oil Mayo
Go beyond the patty
Amy’s frozen burritosBanza chickpea pasta
Looking for extra protein and fiber? Enter Banza, ready to amp up your pasta dish.
Dress up your frozen burrito with fresh additions such as salsa, spinach or sour cream.
burger
Beyond Meat
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Our top picks
23 grams
of protein
per serving, with no
meat required
Meet Sammy Previte from Dietitians of Palm Valley
Food Freedom & the Pursuit of Happiness
She’s on a mission to help us
rethink our relationship with food
and live every day with sustainable,
healthy behaviors.
QUESTION TIME
Ask Sammy!
Email your questions to
info@dietitiansofpalmvalley.com
and we’ll answer
them here in our
next issue. Meet Sammy…
She’s a Registered Dietitian and co-owner of Dietitians of Palm Valley, a nutrition private practice in Ponte Vedra Beach, FL.
She passionately helps others ditch dieting for good, achieve food freedom, and create sustainable health-promoting behaviors.
She’s from Pittsburgh, PA, and enjoys lazy days with her husband, Luke, and French Bulldog, Biggs.
Catch her on Instagram @breakdietrules
For free tips on body fuel go to nomorehangry.com
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What are your go-to weekday healthy meal options? Favorite on the go snacks?
How do you incorporate variety when choosing fresh items at the store?
What’s your favorite meal of the day? What do you make?
What are your go-to indulgent foods? Favorite way to break
a sweat?
An easy protein option, shredded rotisserie chicken, pre-chopped veggies – grilled or steamed, and a microwavable Uncle Ben’s rice packet or Seeds of Change. Easiest meal ever.
Rise Bars are high in protein and keep me full for hours. Orgain Pre-Made protein shakes (when I’m busy and need some energy), fruit and nuts or string cheese, and Siggi’s yogurt with granola and fruit.
Color! The more colors we eat the more variety in nutrients we get. I always like to try new produce items (even if I don’t know what it is) - great way to try something new.
Breakfast 100% – eggs, everything bagel with avocado and fresh fruit. Or, oatmeal with cinnamon, walnuts, raspberries, chia seeds, peanut butter, almond milk, and Vital Proteins Collagen.
So Delicious Coconut ice cream - the coconut milk makes it so creamy and delicious.
A beach walk or jog at sunrise with my favorite music blasting.
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5 top tipsfor reading nutrition labels
The most important thing is serving size
Look for 5g or more of fiber
Sugar-free is not the same as carb-free, so it will still affect your blood sugar
140mg per serving is considered low sodium
Less is more. The fewer the ingredients the better
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We grabbed Sammy for a quick Q&A to share some food wisdom
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S N AC K AT TAC K
NNootthhiinn’’bbuuttYUM!
Mad MunchiesAttack your snacks with a layup line full of healthy and delicious options.
Naturally Better Organic Cheddar
Cheese
Sweet Potatoes
Sweet potato skins
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Veggie pinwheels
Zucchini pizza bites
Naturally Better Organic Cream
Cheese
Spinach
Naturally Better Organic Mozzarella
Tortilla wraps
Bertolli OrganicMarinara
Naturally Better Chicken
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Snacking SpotlightNaturally Better
Organic Tortilla ChipsNaturally Better
Organic Salsa
Chips & d
ip
Chicken f ingers
Toast to the Green Life!5 ways to spice up your toast. Start with mashed avocado, add salt, then choose your style.
O U R TO P 5
The Classic
Ezekiel Whole Grain Bread
Add a little citrus like lemon juice, use
salt, pepper & garlic powder.
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Pro tipAdd a little smoked paprika for a smoky flavor or hot sauce to
spice it up!
Avocados are rich in heart-healthy
unsaturated fatty acids, vitamins C, A & E, fiber
and potassium
Did you know?
The Easy Breakfast
The Mediterranean
The Fresh Mex
The Inf luencer
Bagel or English muffin, bacon or turkey bacon.
Lime juice, grilled corn, salsa, black beans, cilantro & a sprinkle of queso fresco or dollop of sour cream.
Goat cheese, lemon juice, arugula, sliced ripe tomatoes & a drizzle of balsamic vinegar.
Hummus, diced sun dried tomatoes, topped with a drizzle of olive oil & sprinkle of hemp seeds.
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Thomas’ Bagel Thins
Naturally Better Organic Salsa
Naturally Better Organic Black Beans
SE Grocers Classic Hummus
Naturally Better Organic Olive Oil
Pompeian Balsamic Vinegar
Naturally Better Organic Goat Cheese
Pro tipDon’t forget the salt
- it brings out the natural flavors of
the avocado
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Pro tipBe sure to use ripe avocados for that
fresh flavor
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