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Down Home Dietitian - Healthy doesn't have to be hard.
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Browsing Tag
spring
Recipes

Strawberry Rhubarb Cookies

 

What’s a better pairing than strawberry and rhubarb? Sweet and tangy, and both ready at the same hopeful time of year – Spring! This seasonal recipe helps you celebrate the return to sun and fresh produce in delightful, high-fiber cookies. An extra bonus? They’re egg-free and very easy to modify to vegan with your favorite plant-based milk!

 

Here I place my pledge to never make you scroll through 24 paragraphs about what I did the day I first made this recipe, 14 variations on the recipe, and how this was my grandmother’s sister’s favorite food. You will find the recipe directly below. Happy cooking!

 

Strawberry Rhubarb Cookies

Quick, easy, and egg-free, these delicious cookies will celebrate the flavors of Spring and can be vegan with a swap to your favorite plant-based milk!

  • 1 cup 1 c. whole wheat flour
  • 3/4 cup oats
  • 2/3 cup raw sugar
  • 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 1 1/4 tsp cinnamon
  • 1 Tbsp chia seeds
  • 1/4 cup avocado oil
  • 1/2 cup fat free milk (substitute plant milk for a vegan recipe)
  • 1 tsp vanilla extract
  • 1/2 cup strawberries (stemmed and diced)
  • 1/2 cup rhubarb (sliced into 1/4" slices)
  1. Preheat oven to 350° F (175° C).

  2. In a large bowl, mix flour, oats, baking soda, baking powder, cinnamon, and chia seeds until well blended.

  3. In a separate bowl, combine oil, milk, and vanilla extract.

  4. Stir wet ingredients in to dry ingredients and mix well.

  5. Fold in diced strawberries and sliced rhubarb.

  6. Place in 2 Tbsp dollops on a cookie sheet 2" apart. Bake for 22-25 mins or until center is no longer gooey.

Each cookie contains 15.7 g carbohydrate (7% DV), 1.7 g protein (2% DV), 3.6 g fat (7% DV), 1.5 g fiber (6% DV), .4 g saturated fat (0% DV), 8.1 g sugar, and .1 g omega 3 (12% DV).

 

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Recipes

Twice-Baked Cheddar Broccoli Potatoes

 

 

Twice-baked potatoes are one of the epitomes of comfort food in my mind. These fluffy potatoes could be a meal in themselves – they’re loaded with protein, potassium, fiber, and of course, cheese and bacon. You’ll make use of seasonal broccoli and be wrapped up in cheddar broccoli goodness in this hearty, filling Spring recipe. Follow it up with Strawberry Rhubarb cookies! Mmmm…

 

Here I place my pledge to never make you scroll through 24 paragraphs about what I did the day I first made this recipe, 14 variations on the recipe, and how this was my grandmother’s sister’s favorite food. You will find the recipe directly below. Happy cooking!

 

Twice-Baked Cheddar Broccoli Potatoes

A simple twice-baked potato recipe to celebrate the melding of comfort foods and seasonal broccoli. These fluffy potatoes could be a meal in themselves – they are loaded with protein, fiber, and heart-healthy potassium. Enjoy

  • 4 whole potatoes (medium)
  • 2 Tbsp olive oil
  • 1 head broccoli (medium)
  • 1 cup cottage cheese (fat free)
  • 4 slices cooked bacon (crumbled)
  • 1 cup cheddar cheese (shredded)
  • 5 spring onions (chopped)
  • salt and pepper (to taste)
  1. Preheat oven to 450° F (230° C).

  2. Wash potatoes and pierce each potato a few times with a fork to release steam. Rub potatoes with a small amount of olive oil and sprinkle with salt.

  3. Bake potatoes for 45 minutes. While potatoes are baking, bring a large pot of water to boil.

  4. Cut broccoli into florets and steam or boil broccoli for 5-10 minutes or until tender when pierced with a fork.

  5. Removing potatoes from oven with an oven mitt, carefully cut a slit in the top of each potato. Scoop out the cooked potato flesh and reserve in a bowl. Place empty potato skins on a baking sheet.

  6. Combine potato flesh, cottage cheese, 3/4 c. cheddar cheese, 3/4 of the bacon, 3/4 of the chopped Spring onions, and salt and pepper to taste until mixed through. Fold in cooked broccoli florets.

  7. Fill each potato with the broccoli potato mixture. Top potatoes with remaining cheddar cheese and bacon.

  8. Bake the filled potatoes at 350° F (175° C) for 15 minutes. Top with remaining Spring onions.

Each serving of this recipe contains 447 calories, 47 grams carbohydrate (22% DV), 22 g protein (30% DV), 19.6 g fat (39% DV), 6.8 grams fiber (27% DV), 89% DV vitamin C, 53% DV potassium, 99% DV vitamin A, 157% DV vitamin K, and 14% DV iron.

 

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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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