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Recipes Wellness Tips

Recipe: Immune Boosting Winter Smoothie

 

Boy, is it cold outside! Cold outside often coincides with colds inside – winter has long been regarded as cold and flu season and with recent events, boosting your immunity can be a top priority! No one wants to be out sick from celebrations and responsibilities all winter long. Strengthening your immune system and fighting bacteria and viruses can be aided with certain important nutrients included in this cinnamon orange smoothie recipe:

 

Probiotics

Probiotic foods contain the friendly, helpful bacteria that can colonize our intestines to help digest our food, keep us regular, and defend us against harmful bacterial infections. In the case of this smoothie, the yogurt will provide a dose of probiotics.

 

Prebiotics

While probiotics are the foods that contain the helpful bacteria, prebiotics are the foods the bacteria love to eat! Orange juice, especially including pulp, contains these prebiotic fibers that can make our helpful gut bacteria thrive.

 

Vitamin C

Long recognized as one of the key nutrients supporting immunity, vitamin C provides antioxidant benefits and helps to promote the production of your body’s own natural antibodies.

 

Zinc & Vitamin D

Both of these powerful nutrients are associated with lower infection rates, and shorter infections that are less severe. The also can slow viral growth and

 

Lactoferrin

Found in milk and yogurt, this compound boosts your immunity by preventing viral entry into your cells.

 

Propolis

This compound, found in honey, has anti-inflammatory and antimicrobial properties, as well as promoting antibody immune cell production.

 

The foods in this immune-boosting winter smoothie bring all these nutrients together to support your immune system’s function throughout the cold and flu season. The smoothie tastes like chai-spiced oranges and is the perfect complement to your breakfast or as a snack during the day. To make this smoothie a meal, add a frozen banana and a scoop of your favorite plain or vanilla protein powder.

 

Immune-Boosting Winter Smoothie Recipe

This cozy, spiced smoothie contains ingredients high in vitamin C, zinc, selenium, probiotics, and other phytonutrients that slow bacterial and viral growth, reduce inflammation, and promote the production of immunity cells. Let this cozy drink support your immune system all through the winter! Make it a meal by adding 1/2 a frozen banana and a scoop of your favorite protein powder.

  • blender
  • 1/2 cup 1% milk (fortified with vitamin D)
  • 1/2 cup orange juice ((juice of 2 oranges))
  • 1/2 cup plain nonfat Greek yogurt
  • 2-3 tsp orange zest (dried or fresh (zest of 2 oranges))
  • 5 ice cubes
  • 1 1/2 tsp honey
  • 1/2 tsp dried ginger
  • 1/4 tsp basil
  • 1/4 tsp turmeric
  • 1/2 tsp cinnamon
  • 1/4 tsp ground clove
  1. Place all ingredients in blender.

  2. Blend until smooth and enjoy!

Tips

  • This smoothie is a great snack or used as a daily supplement. You can make it a meal by adding 1 frozen banana and 1 scoop of your favorite protein powder.
  • If you make this smoothie regularly, measuring and adding all of the spices can be tedious! To expedite the process, mix 5 tsp each of dried ginger and cinnamon, as well as 2 1/2 tsp each of dried basil, turmeric, and ground clove in advance. For each smoothie, add 1 3/4 tsp of the spice mixture to the remaining ingredients. This mix is enough to make 10 smoothies.

Nutrition facts: 201 calories, 29 g carbohydrate, 17.4 g protein, 2 g fat, 64% RDA vitamin C, 29% RDA selenium, 10% RDA vitamin D, 16% RDA zinc.

Breakfast, Drinks
smoothie

References

  1. Immune-boosting functional foods and their mechanisms: a critical evaluation of probiotics and prebiotics https://www.sciencedirect.com/science/article/pii/S0753332220308180
  2. Network pharmacology of AYUSH recommended immune-boosting medicinal plants against COVID-19 https://www.sciencedirect.com/science/article/pii/S0975947620301078
  3. Immune-Boosting, Antioxidant and Anti-inflammatory Food Supplements Targeting Pathogenesis of COVID-19 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7575721/
  4. Immune-boosting role of vitamins D, C, E, zinc, selenium and omega-3 fatty acids: Could they help against COVID-19? https://www.sciencedirect.com/science/article/pii/S0378512220303467
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Recipes

Recipe: 6-Ingredient Strawberry Shortcake Parfait

 

Whether you’re longing for summer or simply searching for a refreshing sweet treat, strawberry shortcake never disappoints. This 6-ingredient make-ahead recipe is perfect to tuck in the refrigerator for a tasty Valentine’s Day dessert!

 

6-Ingredient Strawberry Shortcake Parfait

Whether you're longing for summer or simply searching for a refreshing sweet treat, strawberry shortcake never disappoints. This 6-ingredient make-ahead recipe is perfect to tuck in the refrigerator for a tasty Valentine's Day dessert!

  • 1/4 cup whipping cream (chilled)
  • 2 tsp sugar
  • 1/4 tsp vanilla extract
  • 2 slices angel food cake (1" thick, cut into cubes)
  • 1/2 cup vanilla pudding
  • 1 cup strawberries (diced)
  1. Chill the bowl of a stand mixer or a separate glass or metal bowl in the refrigerator for 10-20 minutes.

  2. Pour whipping cream into chilled bowl. Mix on medium speed with a stand mixer or hand mixer just until bubbly.

  3. Add sugar and vanilla. Resume mixing until it reaches your desired whipped cream texture. This can take 3-4 minutes.

  4. Layer 1/4 of the cake cubes, 1/4 of the strawberries, and half of the pudding, followed by 1/4 of the cake cubes, 1/4 of the strawberries, and 1/2 the whipped topping in a jar or parfait glass. Repeat for second parfait.

Each serving contains 253 calories, 4 g protein, 11 g fat, 35 g carbohydrate, and 1.6 g fiber. Use these numbers as needed to follow a medical diet – otherwise, and particularly on holidays, use this rule of thumb: enjoy your food and the people you share it with. 🙂

 

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Recipes

Recipe: Dark Chocolate Raspberry Mudslides

 

If you’ve got a chocolate lover in your life (that includes yourself) this is absolutely the dessert for you! Smooth, creamy, fudgy chocolate mousse with a chocolate wafer cookie and some juicy raspberries. Oh, and there’s only 5 ingredients! What’s not to absolutely love? This make-ahead Valentine’s Day dessert will thrill your inner chocolate lover any time of year.

 

 

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Recipes

Recipe: Japchae-Inspired Spaghetti Squash

Low carb Asian noodle dish

 

Japchae (pronounced jap-chay) is a savory, umami Korean noodle dish I always get whenever I visit a local Korean day spa. It is one of my favorite things to eat and always conjures feelings of healthy, relaxed self care for me. 🙂 Typically, japchae is made with sweet potato glass noodles (you should definitely try it that way also!) but I’ve made this spaghetti squash version because I have piles of spaghetti squash in my winter food storage left over from my summer garden.

It’s also a great dish to practice your chopstickin’ skills on! Enjoy – and let me know in the comments if you tried japchae for the first (or 50th) time!

 

Japchae-Inspired Spaghetti Squash

Japchae is a delicious, umami Korean dish typically made with sweet potato glass noodles. This spaghetti-squash version is a great seasonal option since spaghetti squash stores great throughout the winter. Serve with a scoop of brown or white rice and enjoy!

  • 1/2 large spaghetti squash
  • 3 stalks celery (chopped)
  • 3 carrots (cut into thin strips)
  • 4 garlic cloves (minced)
  • 1 medium onion (sliced thinly)
  • 3-4 mushrooms (sliced)
  • 1/2 head cabbage (shredded)
  • 3 chicken thighs (sliced)
  • 1/4 cup low-sodium soy sauce
  • 2 Tbsp brown sugar
  • 3 Tbsp sesame oil
  • 2 tsp sesame seeds
  • sesame seeds, green onions, cashews (optional – for garnish)
  1. Carefully slice spaghetti squash in half and scrape seeds and pulp. Place half in a microwave for 15 minutes.

  2. While squash is heating, mince garlic and slice onions, carrots, celery, mushrooms, cabbage, and chicken.

  3. In a heated skillet over medium-high heat, brown chicken pieces on all sides.

  4. When cooked through, add garlic, onions, and celery. Cook for 2-3 minutes until onions begin to be translucent.

  5. Add carrots, cabbage, and mushrooms, and gently stir fry until cabbage is softened.

  6. Add soy sauce, brown sugar, sesame oil, and sesame seeds. Stir until mixed through.

  7. Remove cooked spaghetti squash from microwave with a towel or pot holder (it will be very hot). Place paper towels or a kitchen towel on the spaghetti squash and press the extra water from the squash.

  8. Use a fork to scrape the spaghetti squash strands into the skillet with the rest of your ingredients. Stir to combine.

  9. Optional: garnish with sesame seeds, chopped green onions, and cashews

This recipe may contain too much sodium if you are on a low-sodium diet. To reduce the sodium by about half, exchange the soy sauce for coconut aminos.

 

1 serving contains 271 calories, 14.3 g protein, 22 g carb, 15.8 g fat, 742 mg sodium, 123% DV of vitamin A, 44% DV of vitamin C, and 33% DV vitamin K.

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Recipes

Recipe: Veggie-Loaded Mac & Cheese

Macaroni and Cheese with butternut squash and cauliflower in the sauce

 

This creamy, delectable macaroni and cheese is the definition of comfort food. In an epic stroke of blended brilliance, this one-dish meal brings you lean protein, a mondo-dose of calcium and vitamin A, a full serving of vegetables, complex carbohydrates for sustainable energy, and all the cozy, cheesy winter vibes you could desire. The sauce contains an entire butternut squash and a cauliflower to boost the nutritional impact of this otherwise unassuming kid-friendly dinner.

An immersion blender can be a very helpful tool to make this recipe prep a snap, but it’s not necessary. You can use a regular blender, food processor, or even a potato masher (though the blend-ier options will get you a smoother sauce). To save time, you can also purchase the butternut squash and cauliflower already cubed (fresh or frozen).

Let me know in the comments if you give this recipe a try!

 

Veggie-Loaded Macaroni & Cheese

This creamy, delectable macaroni and cheese dish is the definition of a comfort food. Plus, each serving includes lean protein, vegetables, healthy complex carbs, and a mondo dose each of calcium and vitamin A.

  • 1 whole butternut squash
  • 1 head cauliflower
  • 1 1/2 cups brown rice macaroni (sub any whole grain or legume-based pasta if desired)
  • 1 cup shredded cheddar cheese
  • 1 block reduced fat cream cheese (8 ounces)
  • 2-3 Tbsp low fat milk
  • 1/2 tsp paprika
  • 1/2 tsp turmeric
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp salt
  • 1/4 tsp ground black pepper
  • 2 c diced ham
  1. Place a large pot of water on high heat to boil (include a strainer basket if you have one).

  2. Roughly chop cauliflower into large florets. Peel and cube butternut squash.

  3. When water is boiling, add butternut and squash and boil until fork tender, about 8-10 minutes.

  4. While vegetables are boiling, shred cheese.

  5. Strain vegetables from boiling water and add macaroni to same water. Cook according to package directions.

    Note: this adds flavor and nutrition to the noodles, but to save time, you can cook macaroni in a separate pot at the same time as the vegetables.

  6. While macaroni is cooking, place squash and cauliflower in a large casserole dish with cream cheese, cheddar cheese, milk, and seasonings. Using an immersion or stick blender, blend very thoroughly until sauce is smooth and creamy and there are no large pieces of vegetable remaining.

    Note: If you do not have an immersion blender, perform this step in a regular blender or a food processor and add to casserole dish when done.

  7. When macaroni is done cooking, drain and add noodles and ham to casserole dish with sauce. Stir until well combined.

1 serving contains: 352 calories, 20 g protein, 33 g carbohydrate, 15 g fat, 1026 mg sodium, 8.7 g saturated fat, 6.3 g fiber. It meets 25% daily RDA for fiber, 10% for iron, 26% for calcium, 27% for potassium, and 84% for vitamin C, based on a 2000 calorie per day diet.

Health notes: This recipe contains a higher sodium level than may support heart health with certain conditions. To reduce the sodium, cut the salt to 1/2 tsp and try chicken or chopped Canadian bacon in place of the ham.

Disclaimer: Products purchased through affiliate links will earn me a small commission at no extra cost to you. Please know that I only recommend products that I have used and believe in.

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Food Trim Healthy Mama

Recipe Feature: Italian Meatball Casserole (low carb, Trim Healthy Mama S Meal)

These cheesy, saucy meatballs were like delicious little meatloaf bites. They paired superbly with a salad or green beans, and reheated well for lunches. My kids loved them too!

 

 

You can find the recipe for these meatballs on Briana Thomas’ blog. I topped them with my 5-minute heart healthy pizza sauce and it was delicious! Make them with lean meat and a light dusting of mozzarella cheese and you can improve the saturated fat content for heart health. They would be great with some whole grain spaghetti also. I hope you enjoy them too!

 

 



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Anti-inflammatory Diet Carb Counting Heart Healthy MyPlate Guidelines Recipes

Recipe: 5-Minute Heart Healthy Pizza Sauce

We LOVE pizza at our house – especially as Super Bowl season draws near! Unfortunately, our Seahawks didn’t make the playoffs this year, but we can still enjoy the spirit of the game with a few slices of pizza pie. Store-bought pizza sauces can sometimes contain added sugar or, more often, high levels of sodium. Not to mention the sodium in everything else that goes on your favorite pizza!

 

vita-marija-murenaite-484774

If you’re looking to eat less sodium or simply cook more from scratch, this pizza sauce recipe is a great option! It’s very easy and fast to make – just stir it up in 5 minutes and spread it on your favorite pizza! The tomatoes, herbs, and spices add an antioxidant punch to any pizza-flavored dish.

 



5-Minute Heart Healthy Pizza Sauce

If you’re looking to cut sodium or simply cook more from scratch, this pizza sauce recipe is a great option! It’s very easy and fast to make – just stir it up in 5 minutes and spread it on your favorite pizza! The tomatoes, herbs, and spices add an antioxidant punch to any pizza-flavored dish.

  • 15 oz. canned tomato sauce ((no salt added))
  • 1/2 tsp oregano
  • 1/4 tsp black pepper
  • 1/2 tsp garlic powder
  • 1/4 tsp dried thyme
  • 1/8 tsp ground red pepper
  • 1/4 tsp garlic salt
  • 1/8 tsp cinnamon
  • 1/4 tsp basil
  1. Add all ingredients to a small saucepan and heat over medium-low heat for 5 minutes, stirring occasionally.

Contains 4 g carbohydrate, 1 g protein, 0 g fat, 63 mg sodium per 1/8 cup serving.



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Down Home Dietitian

Diet culture is determined to tell you that you have to be miserable to be healthy.

That couldn’t be more wrong.

Subscribe to learn how to go from a frustrated, restricted dieter to a happy, relaxed relationship with food and fitness. Healthy doesn’t have to be hard!

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beckiparsons.rd.ep

I am OVER confusing advice, disgusting diets, and boring exercise.
Healthy doesn't have to be hard!
➢ Registered Dietitian
➢ Exercise Physiologist

Functional Dietitian | Exercise Physiologist | Speaker
Trauma is a common root that needs special support Trauma is a common root that needs special support.

In the documentary, both Tracey and Joelle mentioned how abuse related to their journeys with obesity. Trauma can lead to weight struggles in several ways:

- dysregulated cortisol
- food cravings
- emotional/stress eating
- undeveloped coping behaviors
- psychological desire to gain weight or remain heavy for a feeling of safety from sexual abusers

When this is a piece of someone’s puzzle, it needs to be addressed to help them understand the neurochemistry that patterns their habits, and provide them with tools to address and change those patterns.

It’s a rare person who can dig their way out of food and weight struggles without addressing these root causes - it’s not common knowledge!

#weightloss #fitness #registereddietitian #dietitian #fatloss #biggestloser #fitfortv #netflix #netflixdocumentary #nutrition #nutritionists
Focusing primarily on speed of weight lost is almo Focusing primarily on speed of weight lost is almost never healthy.

Instead, find other indicators of progress:
👚 clothes fit
💪 visible muscle
🏃‍♀️ workout performance and recovery
💡 energy and mental clarity
💤 sleep quality
😊 skin clarity
☺️ mental health

All together, they will be able to give you a far more accurate picture of whether or not you are making strides with your health or not.

Being married to numbers on the scale is a direct path to discouragement when it inevitably fluctuates.

#weightloss #fitness #registereddietitian #fatloss #dietitian #loseweight #fitfortv #netflixdocumentary #bariatrics #biggestloser
Different people need different approaches. Some Different people need different approaches.

Some people LOVE to sweat hard and feel the burn.
Some people NEED to have fun working out or they won’t stick with it.
Some people THRIVE on repetition and routine that minimizes decision making.
Some people MUST have flexibility or they will feel hemmed in.

As a practitioner, you have to get to know your client well enough to make recommendations that are a good fit for them. I often joke with my clients that they are eating healthy changes and I am their matchmaker. It’s my job to get to know them well enough to introduce them to really good potential partners. We may not always get it right the first time (and hey, bad dates are always a bummer), but I learn how to tailor things to them even more through the process.

#registereddietitian #dietitian #weightloss #fitness #fitfortv #biggestloser #netflix #netflixdocumentary
Skinny does not equal healthy. Healthy does not eq Skinny does not equal healthy. Healthy does not equal skinny.

Your habits are FAR more closely-tied indicators to actual health outcomes (likelihood of getting sick or dying) than your weight.

Here’s one study on that: https://www.jabfm.org/content/jabfp/25/1/9.full.pdf
Here’s another: https://www.bmj.com/content/bmj/370/bmj.m2031.full.pdf 

Now, typically if someone has a healthy lifestyle are they likely to lose weight? That depends on a lot of factors, but in many cases yes. That’s why we do find some connection between weight and health outcomes, but that’s confounded by a lot of factors.

Also, the method and rate of weight loss can impact just how healthy that weight loss is.

Here’s the article on how the contestants’ metabolisms were affected: https://pmc.ncbi.nlm.nih.gov/articles/PMC4989512/

#fitfortv #weightloss #biggestloser #jillianmichaels #bobharper #dietitian #fitness #healthynotskinny #netflixdocumentary
Thank you SO much to every single person who submi Thank you SO much to every single person who submitted a vote for me - I am so grateful for your support. ❤️

This means so much to me, and I am honored!

P.S. @evergreen_familychiro won Best Chiropractor too, so you can now see the best Chiro and best RD in one place! 😉
It’s not as simple as “eat less, move more.” It’s not as simple as “eat less, move more.” 

Heck, it’s not even as simple as weight loss = fat loss.

Anyone who has ever tried to lose more than 5 lbs knows that.

1. Your weight doesn’t tell you if you’ve gained or lost fat, it tells you the sum total mass of your skin, bones, organs, digestive goodies, muscle, fat, and water.

2. Hormones, stress, and fluid can fluctuate your weight much more prominently than fat loss or gain.

3. Your metabolism (the number of calories you burn) is not a fixed target. Your thyroid, adrenal system, eating patterns, movement patterns and more are constantly compensating, adjusting, and adapting. Just “eat less and move more” oversimplifies what can be a very complex concept. About half of my weight loss clients lose weight when we add calories, because of these adaptations.

4. Functional disruptions can freak your body out and make it resistant to fat loss. Gut dysbiosis/malabsorption, PCOS, and stressed-out adrenal systems are issues I see often. If you don’t address the functional root, you can deficit all you want and you may or may not see significant change.

So don’t bet everything on “eat less and move more.” It’s a good place to start for many, but if it isn’t working, dive deeper and find out why not. Want some support for your fat loss journey? DM me to get scheduled - it’s covered by most major health insurances!

#weightloss #dietitian #fitness #loseweight #bariatric #functionalnutrition
Lots of exciting things available in this partners Lots of exciting things available in this partnership! DM with questions or to get booked!

#chiropracticcare #nutritionandfitness #holisticwellness #weightlosssupport
Nutrition counseling is covered by most major insu Nutrition counseling is covered by most major insurances! DM me for an insurance verification or if you're ready to get scheduled!
Thank you so much for the nomination! You can vote Thank you so much for the nomination! You can vote daily through 5/9 by visiting votesouthsound.com and selecting Health & Beauty > Nutritionist/Dietitian > Becki Parsons Nutrition & Fitness. I am so grateful for your support!
So why wouldn't you start? Insurance coverage for So why wouldn't you start?

Insurance coverage for nutrition therapy is way better than you may even know. As a preventive health benefit, there are rarely even co-pays, and only occasionally limits on how many visits.

Get all the support you need, on the health insurance you already pay for! DM me to get started. ❤️

#nutritioncoaching #fatloss #weightloss #bariatrichealthcare #loseweight
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