Our Favorite Grab and Go Breakfast Ideas

You’re laying in bed one morning. It’s warm, cozy, and dark under the covers. But that comfortable feeling is abruptly interrupted as you turn over and see the time on the clock. It’s 7:45, and you are supposed to leave the house at 8:00. Entering panic mode, you jolt awake scrambling around the bedroom trying to put together an outfit that looks somewhat presentable. As you’re running around the house like a chicken with your head cut off, you scramble to find your keys and head out the door. What you didn’t realize is that you left something behind. Five minutes down the road, your stomach begins to rubble. You forgot to grab breakfast. Does this sound familiar?

On crazy hectic mornings, breakfast can become the least of your priorities. Making a breakfast sandwich, scrambled eggs, or a picture perfect oatmeal bowl isn’t always the most practical options on days like these. During fast paced mornings, sometimes the best option is to quickly grab a pre-made breakfast and head out the door. 

Lucky for you, we’ve done the hard work for you! The Registered Dietitians at the Brittany Jones Nutrition Group have compiled our favorite grab and go breakfast items. When searching for breakfast options, we like to make sure the meal includes not just healthy carbs, but also sources of proteins and fat. These two macronutrients are key in keeping your body feeling satiated. Next, we look for REAL ingredients. For example, if you were to look at the nutrition label of a protein bar, the first ingredient should be a whole food such as peanuts or oats (not soy or protein powder).

While prepping your breakfast at home is always our #1 choice – we have listed our favorite grab and go breakfast ideas to keep on hand during busy mornings. Some of these options only require a microwave while others require no preparation at all. Relax – we’ve got your covered!

you will want to bookmark this list for later!

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Made with egg whites, roasted potatoes, and cheddar cheese, this breakfast will keep you satisfied throughout the morning. To make it even better, this breakfast sandwich can be quickly heated up in the microwave and ready to eat!

BUY NOW: Good Food Made Simple Turkey Sausage Flatbread Breakfast Sandwich 

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Pop these waffles in the toaster, and you have yourself breakfast.  With 11 grams of protein, these will keep you full all morning long!

BUY NOW: Birch Benders Protein Waffles

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A perfect Mexican inspired breakfast bowl with egg whites, potatoes, black beans, salsa, and cheese all on top of a corn tortilla. Stores these in the freezer and heat them up in the microwave for a quick savory breakfast!

BUY NOW: Dr. Praeger’s Huevos Rancheros Breakfast Bowl 

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This bar is filled with a variety of whole grains such as oats, millet, amaranth, buckwheat, and quinoa for a great balance of carbohydrates for energy and protein/good fats to keep you full until your morning snack. Find it in the breakfast aisle!

BUY NOW: Kind Peanut Butter Breakfast Bar 

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For all our oatmeal lovers, this one’s for you! These oatmeal cups are packed with protein from collagen and walnuts. For a fun add on, these come with a creamy nut butter packet!

BUY NOW: Purely Elizabeth Blueberry Walnut Collagen Oatmeal Cups 

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Muffin in a cup? Yes, please! Pop these cups into the microwave on a busy morning for a quick protein filled chocolate chip muffin!

BUY NOW: Kodiak Cakes Chocolate Chip Muffin Cup 

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These pre-portioned nut butter packets are great to keep on hand for a quick snack or breakfast on the go. We suggest eating these with a piece of fruit such as a banana for a healthy fiber and carbohydrate source!

BUY NOW: Justin’s Peanut Butter Squeeze Pack + Banana

OatsQuinoaImageforWeb-1-600x600Chia seed pudding is a great option filled with fiber and omega-3s! Do you feel like you never remember to  prepare your pudding the night before? Chia Pods are here to help with their pre-packaged delicious chia pudding cups! (Note: some of these are high in saturated fat – so be sure to check out the label)

BUY NOW: Oats+Quinoa Chia Pod

0675_PerfectBar_Blueberry_Cashew_w_ingredients_600_1000xWhen you’re extra crunched on time, grab one of these Perfect Bars! The name says it all. These bars are filled with healthy ingredients that will get your morning started right (even if you’re running late).

BUY NOW: Blueberry Cashew Perfect Bar 

honey_fig_walnut-2-800x800Siggi’s simple sides contain one part Greek yogurt, one part crunchy toppings. This honey and fig flavor is giving us all the summer feels – is there a better combo out there? We think not! (Also have you seen Brittany’s fig tree on Instagram? It’s huge!)

BUY NOW: Siggi’s Honey Yogurt with Dried Figs and Walnuts 

Have any other favorite grab and go breakfast ideas? Let us know below!

Interested in learning more about healthy meals and meal planning? Contact the Brittany Jones Nutrition Group here

10 Things I’ve Learned in the First Two Years of Being an Entrepreneur

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Today is the two year anniversary of my private practice! On July 5th, 2017 I announced to my friends and family on social media that I had started a business – enabling them to hold myself accountable to pursuing my dream of being a business owner.

To be honest with you, I really wanted to write this blog post last year sharing what I learned in the first year, but I didn’t feel like I had enough experience to write it. While that sounds silly, I wasn’t in the place I am now with the confidence of where we have been, where we are now, and where we are going.

Two years ago I was working as a food service/corporate wellness RD for a large company in Greer, SC. The position was OK and the schedule made it easy for planning my wedding, but after the wedding I found myself very bored and not challenged enough. I started my private practice as a “side hustle” while working a full time position, seeing my clients at night after work and on the weekends. I did that for seven months before leaving the full time position to accept a virtual part time position in nutrition counseling, which created a perfect amount of breathing room to allow me to grow my business. I worked both that part time job and saw my private practice clients for another eight months. Though it has been two years that I have had my private practice, I didn’t actually gain the confidence in myself and finances to “take the plunge” into full time entrepreneur until October of 2018 – which was actually just 9 months ago! (I was so incredibly burnt out, I wasn’t sure how much longer I could do both)

I get a lot of questions about starting a business from other RDs and other local business owners in Greenville, SC – and I am excited to share with you some of the things I have learned in the past two years!

1. A coworking space is a great place to start
When I started my practice I was meeting with clients for nutrition counseling at their house, college, or at a coffee shop (and doing meal plans from my home office). This didn’t last very long, and once I brought on my 10th client I knew I needed a space. HIPPA was a concern for me, and I looked for a space that had a private meeting room that I could book when I needed to meet for a client session in private. A coworking space made for a perfect beginning! Not only did it involve less risk, but I also met a lot of other entrepreneurs in Greenville, SC and started to build my community. It also made the transition way less lonely knowing I always had someone to talk to! Last summer I got to the point where my client load had increased so much that I needed a private office space, and I started working with a realtor to find the perfect office to rent. My realtor was amazing and I was so lucky to have found our space on Halton Road. I moved out of the coworking office early, and started seeing clients in my private space in December of 2018 – and it has been amazing!

2. Network in your area
I know this is something you probably hear all the time, but honestly this is one of my favorite parts of being an entrepreneur. I love connecting with other business owners on social media and in our city. I have met with SO many amazing lady bosses and learned something from each and every one of them. Just like they always say – it’s all about who you know, and I have really enjoyed meeting so many new faces! (many of which have turned into clients of mine, partners, or leads) The networking, volunteer opportunities, and partnerships I have developed over the past two years have been crucial to building my brick and mortar practice. Don’t forget it’s all about collaboration not competition – so network with other people in your field too!

3. Be confident in your ideal client by doing self-discovery work
This is something that I wish I had done earlier. This past December I finally hired a business coach and one of the first things we did was self-discovery work where I answered: Who am I? What is my hero story? What kind of clientele do I want to help? Who is my ideal client, and why? I believe that I niched down too early (more to come on that below) and I think if I really dove into my story and the unique service I had to offer clients earlier in the process, I could have probably left my other jobs sooner.

4. Build your schedule for the life you want
Owning my schedule is one of the big reasons why I started a private practice. I recently took a personality test and found out that I am an “upholder.” I like to know what needs to get done and have clear expectations, but I also value time for my self care. I had a very hard time putting a job before myself/my family in the past. As a business owner, some weeks you work 40 hours, and some you work 100 hours (no joke!) BUT you don’t have to work 9-5 like you do in a corporate job. Start your day early/end later to attend that 11:30AM workout class, or go to the Post Office before it closes, or get your nails done at 9:30AM when they open. I knew that the life I wanted includes both killing it at work, taking care of myself, and being there for my family; being an entrepreneur was the best way to build the life I want.

5. Take the vacation
Take advantage of making your own schedule and take that vacation! The best part about being an entrepreneur is that you don’t have to take a set number of “vacation days” and can go on trips without asking for permission from your boss. Does it suck to come back? Yes, but I often will try to do a little bit while I’m gone to lessen the blow if it’s a long weekend. I have learned that after a long trip away (1+ weeks) to give myself 2-3 days to catch up on admin work and get myself ready for the week before seeing clients again. I get some of my best biz ideas when I’m out of the office – so this is a must!!

6. Build your team
If you’re just getting started, you don’t have to do this right away, but eventually you will want an accountant, a lawyer, and a business coach (here is an affiliate link to the coach Mandy that I used and love!). You are the expert in what you do, so let other people help you with the things you aren’t an expert in. And yes, you need someone else besides your spouse to talk to all about of these ideas!

7. Your clients will value you more than any employer ever will
This is one of the biggest lessons I have learned as a business owner in the past two years. I am someone who gives 110% in my job, and I never felt like my employer truly reciprocated for that effort. I have been so fortunate to have the most amazing clients who value my expertise and dedication to helping them reach their goals. I had to learn this when it came to valuing my packages, and my business coach helped me do that. Don’t base your rates off your salary at your last job – you’re worth more, and your clients will prove it.

8. Listen to advice, and then put your own spin on it
A lot of biz owners, books, and podcasts are going to tell you what worked for them, and advise you on what to do. So just listen, think about it for a week or two, and put your own spin on it (including this blog post). In the end you really need to just listen and go with your gut – no one knows your business like you do. If it doesn’t feel right – it’s probably not. For a long time I was listening to podcasts and thinking “so-and-so did this – so I need do that too!” But after working with my business coach, I was able to set up a game plan, and tune out all of that noise. Take it all in, but really focus on what is best for the business to get you to your 5-10 year goals.

9. Enjoy the down time!
Some months will be booming, and others will be slow. In the past, during those slow months I would try to run specials or try a little too hard to get that new client who might not have been the best fit for my packages. I have grown to realize that it all balances out, and I am trying to enjoy the slow periods a little more by spending time with my husband, my friends, and traveling.

10. It’s OK to make a change
In May of 2019, one year and 10 months after starting my business as Blush Nutrition, we rebanded to the Brittany Jones Nutrition Group. When I started in 2017, I niched down to focus on wedding wellness, only to find that the Greenville market just couldn’t support something like that. (and I wasn’t getting a whole lot of online traction either) In this time I also realized that while I liked working with brides, I also loved working with young professionals, and teaching others to meal plan for success. I kept practicing under this name and when people asked what Blush meant I would say “well, I started out in wedding wellness, hence “Blush,” but it’s really expanded since then.” It all really came to a head when I was asked what my business name meant by an anchor on a news segment, and I couldn’t answer her. It was time for a change. I hired a coach, started at the beginning, and pushed forward for 6 months. At first it felt like a failure, but then I realized that businesses are meant to grow and develop just like we do professionally and personally – and I am so excited that my business has continued to grow with me! Not only did the rebrand align with where my practice is now, but by adding “group” to the name, we have also positioned ourselves to grow and become an expert nutrition center in Greenville, SC. It was hard – but totally worth it!

I could go on and on about the different things I have learned, and this list of 10 things is just the beginning – but I want to hear from YOU! What questions do you have? Let me know in the comments below or send me an email at brittany@brittanyjonesRD.com

Lastly THANK YOU for being here, for your support, and your encouragement. I could have never built this business without our amazing community, and I am so grateful for you all. Here’s to even bigger things in year three!

Popcorn Trail Mix 3 Ways

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Do you feel like you are running out of healthy snack ideas? A popcorn trailmix is a fun take on a classic snack that the whole family will love! It’s easy to make and store, and can also be packed as a healthy vacation snack.

We always recommend snacks that incorporate both carb + protein. Protein helps keep your body satiated by releasing appetite suppressing hormones, stabilizing blood sugar, and slowing digestion.

Air popped popcorn is a quick snack that is low in calories and sodium. When paired with nutritious proteins and fats, it can become a satiating snack. We prefer air popped popcorn over microwave popcorn because it is a whole food without any added processed oils (like hydrogenated oils in the “fake” butter) and is a great base for creating a trail mix.

Popcorn Trail Mix 3 Ways

Follow the recipes below by simply adding the ingredients into a large bowl and tossing them together!

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Chocolate Cranberry Popcorn Trail Mix (Serves 4)

  • 4 Cups air popped popcorn
  • ¼ Cup almonds and/or cashews
  • ¼ Cup dark chocolate chips
  • ¼ Cup dried cranberries

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Savory Popcorn Trail Mix (Serves 4)

  • 4 Cups air popped popcorn
  • 2 Tablespoons nutritional yeast
  • ¼ Cup unsalted dry roasted peanuts
  • ¼ Cup dried chickpeas
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder

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Tropical Popcorn Trail Mix (Serves 4)

  • 4 Cups air popped popcorn
  • ¼ Cup dried Mango
  • ¼ Cup coconut chips
  • ¼ Cup macadamia nuts
  • 2 Tablespoons pumpkin seeds

How to air pop popcorn:

  • Option 1: Place 3 Tablespoons of a single layer of popcorn kernels in the bottom of a deep pot with a lid on top. Turn the stove on medium heat. Carefully listen to the popcorn pop. The popcorn will pop vigorously at first. When the pops are roughly 5 seconds apart, turns off the stove. Wait a few minutes to allow the popcorn to cool and move to your desired bowl
  • Option 2: Here is the air popper that Brittany uses and you can get it on Amazon
  • Option 3: Buy your own pre-popped popcorn such as SkinnyPop at your local grocery store

-Written and photographed by Gabby Childers, Brittany Jones Nutrition Intern

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View More: http://kellimcabeephotography.pass.us/brittany-jones-rebrand

Comparison is the killer of all joy.

Comparison is something that comes up in our client sessions often, and today we wanted to take a minute to talk about comparing ourselves to others in our community –  how it can negatively impact our goals.

Your community is not just about the people you physically choose to surround yourself with anymore – it’s also about the community that you create for yourself on social media. This includes brands/businesses, gyms, influencers/bloggers, friends, and family.

If a photo you saw social media is creating negative self talk – unfollow that account now. You don’t have time for that!

Practice avoiding the comparison of current self to your old-self, your friends, family, strangers, coworkers, neighbors and ESPECIALLY photoshopped media and social media images. Social media is a place to selectively connect with others and build your community – make sure yours is a positive one!

Here are some of our favorite Instagram accounts to follow:

  1. @victoriamyers_ : Victoria is a body positive Registered Dietitian in Florida. She is the owner of her own private practice, Nourishing Minds Nutrition and the host of the Nourishing Women Podcast. She is a new mom and in her practice, she places an emphasis on women’s nutrition and wellness without fad diets.
  2. @dietitianspalmvalley: This is one of our favorite accounts to follow, because they are so REAL. Sammy, Mindy and Aimee take a no BS approach to nutrition and call out all things diet culture. Our favorite is their f*** diet Friday series. Check it out – you won’t be able to stop laughing!
  3. @stephaniechinart : Stephanie is an illustrator from Toronto, Ontario. She shares her body positive and women’s empowerment designs over on her Instagram account. Stephanie utilizes her talents to tell women that they are more valuable than how society defines women.
  4. @Kait.hurley : Kait is the founder of the KAIT app. In her app she creates mindful movement by implementing a meditation session in each workout. Her goal is to use exercise to help individuals get stronger both physically and mentally – something we can get behind.
  5. @jaclynlondonrd: Jackie is the nutrition director of Good Housekeeping magazine, a Registered Dietitian and author of Dressing on Side: and other diet myths debunked. She is all about debunking diet myths and sharing healthy recipes – all with a side of reality and humor.
  6. @thebodypositive : The Body Positive is a non-profit from California that helps people overcome conflicts with their bodies to lead happier, more productive lives. Over on their Instagram, they use real women’s quotes, experiences, and artwork to express real body positivity.
  7. @aerie is a female underwear and swimwear brand owned by American Eagle. Aerie was one of the first clothing lines to leave their photos untouched. They use the hashtag #aeriereal to give women the power to share images of their real untouched bodies.
  8. @thirdlove Third Love is a bra and underwear company for women that carries 78 different sizes. Their mission is to supply bra sizes to accommodate women of all sizes and shapes and they promote this on their social media. (Also now is the time to unfollow Victoria’s Secret and all of their models that make you feel inadequate.)
  9. @girlfriend Girlfriend Collective is an active wear line based in Seattle Washington. Their pieces are ethically manufactured, made of sustainable materials, and they carry sizes from XXS to 6XL.

What are your favorite accounts to follow? Let us know in the comments below!

Looking for a summer 2019 nutrition intern!

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The Registered Dietitians at Blush Nutrition are looking for a summer intern! The intern will assist us in continuing to deliver the highest level of service, support, and nutrition education!

The internship includes (but is not limited to): social media/blogs, re-branding nutrition education materials, printed nutrition newsletters (MNT topics), nutrition counseling shadowing, assistance with TV appearances, group classes, and more.

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 May 13th – August 5th 2019

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 29th. Interviews will begin April 1st, 2019. Good luck!

Heart Healthy Cooking Segment with Fox Carolina

Did you know that the recommendation for sodium per day is 2400mg which is 1 TEASPOON total per day?

Most Americans are getting way more than the recommend amount (not to mention some restaurant dishes can have 2000mg+ sodium in them). High blood pressure is known as the “silent killer” because it’s symptoms are not always obvious, and watching your salt intake is one way you can combat this risk factor.

Instead of adding salt to foods in cooking or at the dinner table, try using herbs and spices instead! Watch my Fox Carolina segment below for more tips, and click here to get the Go Red for Women  Herbed Veggie Skillet recipe that I demonstrated on the show!

10 Healthy Afternoon Snack Ideas

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The 3pm hunger strike is real! t’s been a long day, you ate lunch 3-4 hours ago and it’s not time for dinner yet. Your afternoon “snack attack” can make or break the rest of your afternoon, either giving you a major sugar high and energy crash OR giving you sustainable energy through the rest of your work day!

But exactly how do you get this “sustainable snack energy?”

By combing healthy carbohydrates, protein and healthy fat.

The healthy carbs will give you the energy boost you need and the protein and healthy fat will help sustain that energy until dinner time.

10 Healthy Afternoon Snacks

  1. 1 small apple + ¼ cup unsalted nuts
  2. ½ banana + 2 Tablespoons of natural peanut butter
  3. 1 small orange + 1 string cheese stick
  4. 1 cup raw vegetables + 2 Tablespoons hummus
  5. 6oz of Greek yogurt + ½ cup fresh berries
  6. 3 cups air popped popcorn + 1oz cheese
  7. 1 hard-boiled egg + ½ medium orange
  8. 3 celery stalks + 2 Tablespoons natural peanut butter + 1 Tablespoon dried cranberries
  9. 1 cup diced watermelon + 1oz feta cheese
  10. 1 piece of Ezekiel toast + ¼ avocado

As always, be sure to plan your meals and snacks with the Blush Nutrition Meal Planner ahead of time to stay on track! Happy afternoon snacking!

(This blog was originally published by Brittany L. Chin Jones, MS, RD, LD for Pure Barre Corp LLC)

Carolina Morning Segment: Avoid the holiday weight gain & Chocolate Peanut Butter Popcorn Balls Recipe

I had a lot of fun sharing my tips for avoiding the holiday weight gain with Siblia and Christy! Check out my top tips below, and scroll down to get the recipe from the show.

Chocolate Peanut Butter Popcorn Balls Recipe

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Why are dietitians so obsessed with snacking? Because snacks are amazing!

No really though, we love snacks because they help us reach our health goals! Snacks (especially during the holidays) can keep us from getting overly hungry before a meal, which can lead to over eating or bingeing on holiday sweets.

What’s the most important thing about snacking? That it incorporates both a carb + protein/good fat!

Repeat after me: carbs alone don’t keep you full!

This is why “healthy snacks” like an apple or a cup of berries doesn’t fill you up – but it’s also why goldfish don’t either (unless you eat the whole bag I guess). I love these Peanut Butter Chocolate Popcorn Balls because they’re not only festive, but it’s a snack the whole family will love! Have your kids help you with the assembly of each popcorn ball.

The popcorn gives you whole grains, and the peanut butter adds some good fats and protein to keep you fuller longer.

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Chocolate Peanut Butter Popcorn Balls

Yield: 10 Popcorn Balls

Ingredients:

  • 9 Cups Air Popped Popcorn (1/3 cup kernels)
  • 2 Tablespoons Dark Chocolate Chunks
  • 1/4 Cup Organic Honey
  • 1/4 Cup Natural Chunky Peanut Butter

Directions:

  1. Place the popcorn and chocolate chunks in a large mixing bowl. Set aside.
  2. Heat a small sauce pan over medium-low heat. Add the honey and peanut butter and stir together with a spatula until heated and the honey starts to bubble.
  3. Remove from heat, and pour over the popcorn, using the spatula to scrape the sides of the sauce pan.
  4. Stir until all of the popcorn is well coated with the peanut butter mixture, and the chocolate chips start to melt.
  5. Line a baking sheet with parchment paper.
  6. Using your hands, form the mixture into 10 balls before the mixture cools. Set each one on the parchment paper.
  7. Place in the refrigerator to cool for 25-30 minutes, and enjoy!

This snack can be stored in the refrigerator for up to 1 week!

Nutrition Facts (1 popcorn ball): 198 Calories, 8.1g Total Fat, 1.3g Saturated Fat, 0mg Cholesterol, 2mg Sodium, 28g Total Carbohydrate, 4.5g Fiber, 9g Sugar, 6.6g Protein

Nominated for 2018 Best of the Upstate “Best Weight Loss Services”

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Blush Nutrition has been nominated for “Best Weight Loss Services”!

Brittany L. Jones, MS, RD, LD is the ONLY Registered Dietitian on the ballot, and casting your vote for Blush Nutrition will send the message that Greenville is looking for a sustainable weight loss service, and not a quick fix. At Blush Nutrition, my focus in on healthy small lifestyle changes, customized to each client, and everything I do is backed by research.

What’s the difference between a Registered Dietitian and Nutritionist?

Simply said, all dietitians are nutritionists, but not all nutritions are dietitians. A Registered Dietitian has additional qualifications that must be met, which include:

  • Minimum of a bachelor’s degree with course work including food and nutrition sciences, food service systems management, business, economics, sociology, biochemistry, physiology, microbiology and chemistry
  • Completed an accredited dietetic internship
  • Passed the national Registered Dietitian examination
  • Completes continuing professional educational requirements to maintain registration (75 every 5 years)

Click here to cast your vote for Blush Nutrition – click on the “Health & Beauty” page and scroll down for Best Weight Loss Services.

Thank you Greenville for this nomination, I am honored!