Healthy Sushi Class at Plate 108!

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SAVE THE DATE

May 16th 6:30PM

Join Registered Dietitian Brittany Jones of Blush Nutrition for a healthy sushi class at Plate 108!

Chef Shannon will be teaching us how to make sushi with some healthy touches from the dietitian such as brown rice for added fiber, fish and coconut aminos as a gluten free option to soy sauce. Brittany will be offering healthy meal planning tips for the group as well!

Each participant will make:

  • Brown Rice Veggie Roll
    Brown Rice Spicy Tuna Roll
    Pan Fried Vegetable tempura

HURRY space is limited to 12 people and this class will fill up FAST!

Purchase tickets here.

 

Meet the Blush Nutrition Summer 2018 Intern!

 

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Thank you to the students who applied for the Blush Nutrition summer internship. I was fortunate enough to interview several students, and after careful consideration, I am very excited to introduce you the Blush Nutrition Summer Intern, Abigail!

Abigail’s studies in both nutrition and phsychology, combined with her experience in fitness and overall wellness made her a perfect fit for this position. She is energetic, eager to learn, and super social media savvy. Read more about her below!

Where are you enrolled in college and what are you studying?

Abigail: I attend Clemson University where I’m currently majoring in Food Science Nutrition with a concentration in Dietetics, and a minor in Psychology. I’m very involved in my sorority, Alpha Delta Pi, the Nutrition Club, and I’m currently working with the Clemson Football Performance Nutrition Team. I’m also a group exercise instructor at GHS YMCA!

What is your dream job?

Abigail: My dream job would have to be eventually opening up my own wellness center where I work as a dietitian, teaching people how to live a healthy lifestyle. I would also love to offer various types fitness classes, since exercise is such a big part of my life as well!

Why did you choose the dietetics field?

Abigail: I chose the dietetics field because I’m super passionate about the effects of eating whole, healthy foods on our body.

I also love working with people, and I wanted to combine these two passions into a career of helping others eat right in order to be the best version of themselves as possible.

You live a healthy lifestyle everyday and also love fitness. Tell us about becoming an ACE certified fitness instructor.

Abigail: I became ACE certified last June and have been teaching group exercise classes since then! Becoming ACE certified has been one of the best decisions I’ve made yet, because now I’ve found another outlet to help people grow, but now it’s through exercise and fitness! I teach all different types of classes, such as barre-style, TRX, spin, and HIIT to name a few.

What is your favorite dish/recipe?

Abigail: I’ve actually been a pescatarian for almost two years now, so I’ve loved experimenting with different types of fish and vegetables in order to make sure I’m getting a balanced amount of nutrients. My favorite dish would have to a one pan meal where I bake salmon, sweet potatoes, and asparagus, and drizzle the whole meal in a honey-coconut amino glaze! It’s super quick, healthy, and so easy I make it in my college dorm.

What are you most looking forward to this summer?

Abigail: I’m SO excited and thankful for the opportunity to intern with Blush Nutrition this summer! I want to learn more about goes into being a Registered Dietitian, and running a dietetic business, as this is the career path I want to take post-graduation!

Please join me in sending a warm welcome to Abigail!

Meal Planning Struggles Solved!

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Does the idea of meal planning for the next 5-7 days terrify you? Do you have no idea what this Thursday will bring and wonder how can you possibly plan for that?

No worries!

Even if you feel like your life is hectic and chaotic – I promise meal planning is something that will work for you. Today I am here to solve your meal planning struggles!

Your Meal Planning Struggles Solved

  1. Plan for 3-4 dinners. Meal planning does NOT mean that you have to plan for 21 meals including 7 dinners. Thinking of it this way can be very daunting and might have you throwing in the towel on the whole thing. Dinner is especially where we tend to end up in the drive thru line or on the phones with the pizza place. Try planning for just 3-4 dinners and include leftovers. It’s better to have the healthy ingredients in the house at the beginning of the week, instead of waiting until the last minute when your hunger is in control and you might not be interested in shopping AND cooking.
  2. Take it one day at a time. You don’t have to commit to a day when you are eating these yummy and healthy meals! Think of it like a meal delivery service – they typically send you the incredients for 3 meals but YOU choose when to have them. It might depend on your cravings that day, the weather, or even the time it takes to cook. Just be sure to plan for these meals ahead of time, so you can have the healthy ingredients on hand.
  3. Create a folder of go-to healthy recipes. Start now! Try out 3-4 recipes this week and keep the ones that are a hit in a physical or digital (i.e. Pinterest) folder. Every week try one new recipe. Not sure where to start? Check out my dietitian approved recipes for 2 or 4 servings here. Each week it will become easier and easier to take on that dreaded Sunday afternoon task. Just think, if you start today, by July you will have at least 15 new tried and true recipes in your folder!

There you have it – your Sunday meal planning scaries solved! Have more meal planning questions? Contact me.

Blush Nutrition is Looking for an Intern!

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Blush Nutrition continues to grow and I am looking for a summer intern to help take the business to the next level. The intern can assist me in continuing to deliver the highest level of service, support and nutrition education! Candidates must:

  • Currently be enrolled in a Didactic Program in Dietetics or have a B.S. or M.S. in Nutrition
  • Plan on applying to a dietetic internship in the next 1-2 years
  • Be available to work in Greenville, SC at least 1 day per week (other work can be done virtually)
  • Be available April 9th – July 31st

Any candidates that are interested please send an email to BrittanyJonesRD@gmail.com with your resume and a cover letter indicating why you would be interested in working with Blush Nutrition by Friday March 23rd.

5 Healthy Grocery Shopping Tips

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Grocery shopping: You either love it or you hate it 😳

Whether you are a fan of the store or not, it is true that to be able to stick to your healthy meal plan you have to have the correct healthy food in the house. Check out my grocery shopping tips to help you meet your weight loss goals AND keep the grocery bill down!

5 Healthy Grocery Shopping Tips From a Registered Dietitian

#1 Make a list! Not only is grocery shopping more stressful without a list, you will likely forget something you may need to make another trip. Start with your meal plan on Saturday or Sunday, and make a grocery list from there. The next step is to STICK TO IT! Decrease impulse buys and stick to your budget by only buying what is on your list. Grocery store marketing is a real thing and those candy bars are calling your name because the candy bar company paid a lot of $$ to put them there!

#2 Shop the perimeter! Everything you need is around the perimeter of the store *NOT* in the aisles. This is where you will find all of your fresh fruits and vegetables, lean meat, fish and dairy. Try to choose only 1-2 aisles to go down – this will help you save money, time and meet your weight loss goals!

#3 Avoid shopping at peak hours. If anyone else shops at Trader Joe’s you know that this means Sunday afternoon 🙋‍♀️ Typically Saturday mornings, Sunday afternoons and right after work (5:30-6:30PM) are the busiest and least enjoyable times to shop. Try to shop outside of these hours if you can to ensure you have everything on your list without the stress!

#4 Avoid shopping when you are hungry, tired or stressed. This will make it even harder to say “no” to those impulse buys. Try having a snack before you go grocery shopping, or opt to go right after a meal so you aren’t tempted to buy *all the things.*

#5 Say “no” once at the grocery store, or say no every 24 hours at home. If you don’t buy it – it can’t come home with you! Remember this tip for those trigger foods – it might be hard to say no at the grocery store, but think about how much harder it is going to be to say no every single time you walk by the pantry and you see your favorite cookies.

Did you know that I offer grocery lists with each Blush Nutrition meal plan? Schedule your FREE 15 minute appointment and find out more!

Understanding The 80/20 Rule

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Today we are talking about the 80/20 rule. Not sure what that is? It is the concept that instead of “eating perfect” 100% of the time, it’s the idea that you can eat fun foods 20% of the time and still meet your goals. This is something that I practice with my clients on a regular basis.

A healthy lifestyle is all about balance and knowing that you don’t have to give up burgers for the rest of your life.

So what does 20% work out to? Well, if you consider that you eat 21 meals in a week, this would come out to be about 4 times per week that you can flex on fun foods. But what exactly does that mean?

Here are some tips on finding 20% balance in your diet:

  1. Eliminate the all or nothing mindset. A healthy lifestyle is not about depriving yourself of the things you love. Find ways to incorporate “fun foods” in a way you are comfortable with.
  2. Stop using the word “cheat.” When I hear someone say this I ask “who are you cheating on??” This can imply that healthy eating is a punishment and cheating is a reward…and that’s not how it works in a healthy lifestyle.
  3. Ask yourself: what does the food do for you? Maybe a wine and cheese night with the girls is something you need to feed your soul – foods can be nourishing in other ways and it’s important to remember this.
  4. Stick with the foods you really love. I encourage my  clients to make conscious choices when it comes to their 20%. Think less “this happened so I had to eat a buger” and use your meal planning time to make these conscious choices ahead of time. Try changing this to “we went out to see a band and I chose to have a fried chicken salad as a part of my 20%.”
  5. Find a balance within your 20%. While this shakes out to be about 4 meals per week, it’s important to plan out what that might look like for you. Instead of fried mozzarella sticks as an appetizer, fried chicken parmesan with pasta, and a gelato for dessert- consider focusing on one part of that meal. In this scenario consider ditching the mozzarella sticks for a salad, going for the chicken parmesan and pasta, and opting for some mint flavored gum after dinner. Small choices like this can help you feel satisfied without negating all of your hard work.

Have questions about finding a healthy 80/20 balance? Set up your first FREE 15 minute initial appointment by clicking here!

Wedding Registry Picks For A Healthy Kitchen

Wedding Season is almost here, which means that bridal shower season is upon us! I get a lot of questions from my wedding wellness clients about my favorite kitchen tools for a healthy home – which prompted me to make this list.

If you are engaged, here are my 25 Registered Dietitian approved registry picks for a healthy life together! (PS if you’re already married and you didn’t get these for your wedding, it’s not too late! They also make great birthday, holiday and anniversary gifts too.)

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  1. Food Scale. THE key to a healthy balance. You don’t have to weigh everything, but it’s always super handy to have a food scale on hand to measure oz of meat, nuts, vegetables and more. Also it doubles as a mail scale to make sure your invites don’t need extra postage…
  2. Salad Spinner. Buying whole heads of lettuce and cutting it or fresh salad greens is WAY cheaper and healthier than buying the prepackaged bag stuff. A salad spinner can save you a lot of money and help you eat healthier!
  3. Sous vide. This cooking technique has been called the most percise way to cook. It cooks without any oil or fat, and all of the food is melt in your mouth good.
  4. Spiralizer. Chances are you have seen zoodles or sweet potato noodles on Instagram (unless you have been living under a rock). A spiralizer can help you eat more vegetables by turning them into pasta!
  5. Herb Keeper. Cook without salt by adding lots and lots of fresh herbs to your dishes! This herb saver can keep all of your parsley, cilantro, rosemary, mint and more fresh for weeks – it’s a must have!
  6. Herb Scissors. The easiest and most effective way to cut green onions and more!
  7. Citrus squeezer. Get fresh squeezed lemon and lime juice without all of the preservatives of the bottled stuff with this awesome gadget.
  8. Garlic press. If you made any of my recipes, you know I love cooking with garlic! It adds lots of flavor (and smells amazing) without adding a lot of salt. I love this press because it bascially cleans itself.
  9. Salad dressing shaker. Avoid the high sugar dressings in the grocery store and make your own! I love this shaker because it has recipes on it to give you some inspiration as well.
  10. Small food processor. This 4 cup processor is perfect for making your own sauces (think low salt and low sugar), chopping nuts and also comes in handy for my avocado mousse recipe!
  11. Tea kettle. Herbal tea on a cold night is one the most comforting things – it also is low in calories. Try having a hot cup of tea when you’re on the couch instead of snacking during your favorite show – you might find it very satisfying!
  12. Air popper. Air popped popcorn is a very high fiber and healthy snack! Not to mention it is less expensive than buying prepared popocorn.
  13. InstantPot. Not only does this gadget combine a slow cooker and a pressure cooker – it cooks whole grains VERY fast! It has been a great addition for our kitchen, mainly for making quinoa quick.
  14. Vacuum sealer. Keep your lean meats long with a vacuum sealer. Purchase them on sale, seal and freeze. It’s also great for leftovers!
  15. Thermometer. Cook your meats to the correct internal temperature to avoid food poisoning. I love this thermometer because it is magnetic and is easy to find on the fridge, and the probe is very easy to clean.
  16. Pasta measurer. Stick to 2oz portion of pasta per serving with this gadget!
  17. Kitchen Mat. Cooking at home will not only save you money, it is also going to help you eat healthier. Of course this also means more dishes. I love this kitchen mat for time spent at the kitchen sink – my feet and back never feel tired with it!.
  18. Small liquid measuring cup. Measure oil, lemon juice and vinegar for recipes in an accurate way in a liquid measuring cup. I actually have 2 of these because I use them all the time!
  19. Sheet pan. You need a good sturdy sheet pan with great sides for lots of healthy and easy sheet pan dinners!
  20. Le Cruset Essential Oven. This is the best for one pot dinners, soups and the high sides make it perfect for sauteeing a large amount of vegetables!
  21. Avocado slicer. Stop cutting your hand when you’re trying to cut an avocado. This tool can cut, remove the pit and slice an avocado – making it the perfect addition to your kitchen.
  22. Pepper mill. Keep the salt low in your cooking and pump up the flavor by adding fresh ground pepper! Not only is it beautiful, it’s also so fun to use.
  23. Muffin tin. These are not only for whole grain muffins – you can also use them for healthy grab and go breakfast egg muffins!
  24. Small collander. A necessity for your kitchen to rinse and wash berries or to strain and rinse a can of beans. I use mine all the time!
  25. Water bottle infuser. Bored with the taste of water? Add in some fresh fruits or herbs into the infuser and flavor your water the healthy way.

Want to know more? Head over to my wedding wellness page!

Brittany L. Jones, MS, RD, LD is a Registered Dietitian, newlywed and overall wedding wellness expert located in Greenville, SC. Be your healthiest self as you say “I do” and every day into your new life with Blush Nutrition! Offering meal planning, grocery shopping, nutrition counseling and more for brides, grooms and their entire wedding party. 

 

Finding Your Couples Cooking Style

Eat, Drink & Be ThankfulCooking for two has been something I have been helping clients with since I started my career. A lot of recipes are written for 4 servings, and cooking a big meal for two people is not always what you want to be doing.

Whether you are newly married, or empty nesters – my tips for finding your couples cooking style below can help!

Finding Your Couples Cooking Style

Healthy tips when for cooking for two

  1. Plan your plate. Focus on making 50% of your plate vegetables, 25% lean meat and 25% whole grains. This can look like a plate with some roasted chicken, brown rice and green beans OR combining a dish into a stir fry with shrimp over whole wheat linguini.
  2. Make a plan. Avoid trigger foods and situations by making a meal plan for both of you for the week! Go through recipes and cookbooks together, compare calendars and assign cooking duties for the week. What day will you choose to meal plan together?
  3. Choose recipes for 2 servings or choose 4 servings with leftovers. There are a lot of healthy cookbooks featuring recipes for 2, and several websites now are interactive with a feature to change the servings. ALL of the dinner recipes in the Blush Nutrition recipe books are written for both 2 and 4 servings. Check them out here!
  4. Look for one-dish meals. This will make it easier to prepare and clean up. Who wants to be doing dishes all night?! Some great options are sheet pan dishes, skillets and one pot dinners – one of my favorites is the chicken parm with italian veggies on page 34 of my winter recipe book!
  5. Cook once, use twice. Plan meals so that you can use the extra food in new dishes (or lunches). Cook brown rice, quinoa or whole grain pasta for one meal and use the remainder in a dish on another day. Same goes for meats – try baking all of the chicken for a meal and use the leftovers in sandwiches, salads and soups.
  6. Decide who’s chef. Take this time to catch up and build upon your relationship. Instead of having one person cook while the other one watches TV or does work, designate the “chef” and the “sous chef” of the meal. Same goes for dishes – one washes and one dries!
  7. Curate your dinner playlist. Make dinner and cooking fun by creating a playlist of songs you love to listen to while cooking and eating dinner. This keeps meal time more mindful by keeping the TV off, and it also helps build your relationship.

Brittany L. Jones, MS, RD, LD is a Registered Dietitian and owner of Blush Nutrition. She offers nutrition coaching, meal planning and more. For more healthy weight loss tips, recipes visit BrittanyJonesRD.com, and follow @BlushNutrition on Facebook and Instagram.

How to Lose Weight & Keep It Off in 2018

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This year keep the weight off by doing one thing: stop dietiting! A healthy weight loss is one that can fit into your busy yet wonderful lifestyle – if a certain 21 day or 30 day “diet” doesn’t fit into that – it’s not the one for you.

Check out my healthy lifestyle tips to lose weight and keep it off in 2018!

  1. Start with S.M.A.R.T. goals. Your overall goal might be to lose a certain amount of weight in 2018, but how are you going to lose the weight? Set specific and measurable smaller goals to help you get to your big yearly goal.
  2. Use the portion plate trick. Make half your plate non-starchy vegetable at lunch and dinner – it’s easier than counting calories! This will keep the carbs and meat to the other side of your plate, keeping calories low and nutrients high. Keep in mind if you don’t use your carbohydrates for energy, they will get stored as fat.
  3. Cut out sugary drinks. This includes sodas, sweet teas and juice. Cutting out two sugary drinks per day could result in losing over half a pound per week. Remember, these count in the carb portion of your plate. Try regular, or infused or sparkling water for best results!
  4. Schedule your workouts. Write it down in your planner and reschedule if you have to – just like you would a doctor’s appointment.
  5. Eat Intuitively. Recognizing your hunger and fullness queues is the key to overcoming boredom eating. Figure out the best meal timing for you and gain a healthy relationship with food. It’s the opposite of dieting and counting calories – it’s listening to your body!
  6. Don’t eliminate an entire food group. This is one of the first signs of a fad diet! Eliminating a food group (unless it is for a medical reason) will not fit into your lifestyle in the long term. All foods can fit! Decide what you want that to look like.
  7. U.S. News & World Report’s WORST Diets of 2018: The Keto Diet, Whole 30 and The Dukan Diet. These are all very hard to follow, with lots of rules that make social situations awkward.
  8. U.S. News & World Report’s BEST Diets of 2018: The D.A.S.H. Diet, The Mediterranean Diet, The Flexitarian Diet. These are all healthy patterns of eating (many that incorporate exercise!) rather than “diets.”

Want to learn more about the best and worst diets of 2018? Join me on 2/15 for a Lunch and Learn with CoolSculpting Greenveille. RSVP here!