Laura Schmidt, RD, LDN

Meal Planning

Meal Planning

When it comes to eating healthy and staying on track I think one simple and effective thing you can implement is meal planning. Meal planning doesn’t have to be time consuming or challenging.You can think of it as a tool to help you make your […]

Guide to Choosing a Yogurt with Less Sugar

Guide to Choosing a Yogurt with Less Sugar

Walking down the yogurt aisle at the store can be pretty confusing and overwhelming when you’re trying to make a healthier choice for you or your children. Over the past few years the types, brands and varieties of yogurt have vastly expanded. The options used […]

Whole 30 Recipe Round Up

Whole 30 Recipe Round Up

Did you start out 2019 by starting the Whole 30 program? There are SO many resources and great recipes that make completing this nutritional reset program a little easier. By this point you may be over half way through the program and may be feeling a little meal burn out. Would you like eggs, avocado and sweet potatoes or sweet potatoes with avocado and eggs? I have several friends and family members who are on the program right now so I wanted to share some recipes to get you through the rest of the program.

Whole 30 or not these recipes all look delicious and while I am not on a Whole 30 my self most of our dinner meals and recipes we use are pretty close to the Whole 30 guidelines due to me having Celiac Disease and not eating any gluten and low amounts of dairy.

If you are not familiar with the program it is a 30 day nutritional reset where you eliminate gluten, dairy, legumes, grains, soy, and sugar. A reintroduction phase is recommended by gradually reintroducing these foods individually to see how your body reacts.

WHOLE 30 Recipes to Try

Recipes from Kelsey at Little Bits of Real Food & Real Talk

Recipes from Chrissa at Physical Kichness




Recipes from Alex at The Defined Dish

http://www.thedefineddish.com/instant-pot-chicken-and-rice-soup/

http://www.thedefineddish.com/whole30-chicken-marsala/

Recipes from The Real Food RDs

https://therealfoodrds.com/slow-cooker-dijon-thyme-chicken-legs/

https://therealfoodrds.com/creamy-potato-leek-soup-with-bacon/

https://therealfoodrds.com/skillet-sweet-and-sour-chicken-whole30/

Smoothie Bowl 4 Ways

Smoothie Bowl 4 Ways

Recently my toddler has loved sharing a “smoothie bowl” for breakfast, in true foodie form she loves to add granola, coconut or hemp seeds to the top and get a little bite of topping in each spoonful, its the cutest thing. To make a more […]

Grocery Finds (Walmart Edition)

Grocery Finds (Walmart Edition)

True confession, Walmart is not my favorite place but I embraced the shopping experience to show they do offer some great products. I was actually surprised at the selection of healthy products they do offer. They now offer grocery pick up so that may change […]

Healthy Grocery Finds, Kroger Addition

Healthy Grocery Finds, Kroger Addition

We all know that eating healthy involves eating more fruits and vegetables with lean protein. While that should be the cornerstone of what fills our plate, “packaged” foods can also have their place. I went to Kroger to show some options to consider when going on your next grocery trip. Eating on the perimeter of the store for the majority of your cart is a great idea. Kroger has a great produce selection with lots of Organic options if that is your preference. But here are some products you may pick up to pair with those foods.

Dairy and milk alternatives

 

Breakfast Products

Protein and Main Meal Items

 

Snacks and Beverages

Dietary Changes to help Lower Triglycerides

Dietary Changes to help Lower Triglycerides

Lets talk triglycerides, cholesterol  and heart health for a bit. My husband recently had a routine health screening at his work. The results came in the mail a few weeks later and it showed his triglycerides were through the roof, HDL was low and total […]

ALDI Shopping Guide

ALDI Shopping Guide

If you want to eat healthy but would like to also stay on a budget this little shopping guide is for you. I have complied a list of my favorite staples from Aldi that you can print and take a long with you for your […]

Your Guide to Gluten Free In Columbia

Your Guide to Gluten Free In Columbia

Eating out gluten free can take some research and planning. For those who need to eat gluten free for medical reasons it can also be a nerve wracking experience, you may feel like you are rolling the dice on the odds of getting sick.  Here is a list of places that make it easier to eat gluten free. Always alert your server you need to have a gluten free meal, I always use the term allergy to help them understand the need to keep it gluten free in case they confuse you with someone doing it as a trendy diet. There are other restaurants that may accommodate I would just ask to speak to the manager if cross contamination makes you sick.

The Dotted Lime– The WHOLE restaurant is gluten free… This is your place to eat if you need to follow a gluten free diet, bring your gluten eating family and friends they will love it too. They have so many options other than grilled meat and baked potato that most places offer. They source their ingredients local so you will get the best quality food, important when trying to heal your body with a gluten free diet. They cater to other allergens as well like dairy, nuts and soy and offer vegan options. If you need food for a group they offer catering options. Coming soon they plan to offer ready made meals to take the work out of meal prep, they do it for you:)

Chic Fil A- Gluten free menu online includes grilled chicken nuggets,grilled market salad, fruit cup, side salad, grilled chicken sandwich on gluten free bun, and waffle fries. Fries are often fried with the chicken tenders making cross contamination a risk but Chic Fil A fries separately.

CAB Cafe- Offers gluten free bread as a substitution for sandwiches and other options can be adjusted to make gluten free

Blend- Smoothies, juices, local produce, eggs and grab and go items from The Dotted Lime

Square Market- The menu highlights gluten free options with a red heart

Pucketts- Ask Server for a Gluten Free Menu

JJ’s BBQ- Pulled meats are all gluten free. Pulled meat on salad with no croutons and no crackers and pulled meat on loaded potato are two options. I always ask for a glove change if they have been making sandwiches.

Southern Tre- Will accommodate gluten free. Talk to server about options.

Columbia Health Food Store- Offers gluten free soup, juices, smoothies and many gluten free products

Windmill Bakery- Offers gluten free breads and baked goods. Also takes special orders for gluten free cakes for birthdays and other celebrations

Picture Credit: Trip Advisor

5 tips for a healthy turkey day

5 tips for a healthy turkey day

Its hard to believe Thanksgiving is only 9 days away. Its often a time when people want to throw all their healthy eating habits out the window until the New Year. With some mindfulness of the day and a little preparation you can still enjoy […]


Meal Planning

Meal Planning

When it comes to eating healthy and staying on track I think one simple and effective thing you can implement is meal planning. Meal planning doesn’t have to be time consuming or challenging.You can think of it as a tool to help you make your […]

Guide to Choosing a Yogurt with Less Sugar

Guide to Choosing a Yogurt with Less Sugar

Walking down the yogurt aisle at the store can be pretty confusing and overwhelming when you’re trying to make a healthier choice for you or your children. Over the past few years the types, brands and varieties of yogurt have vastly expanded. The options used […]

Whole 30 Recipe Round Up

Whole 30 Recipe Round Up

Did you start out 2019 by starting the Whole 30 program? There are SO many resources and great recipes that make completing this nutritional reset program a little easier. By this point you may be over half way through the program and may be feeling […]

Smoothie Bowl 4 Ways

Smoothie Bowl 4 Ways

Recently my toddler has loved sharing a “smoothie bowl” for breakfast, in true foodie form she loves to add granola, coconut or hemp seeds to the top and get a little bite of topping in each spoonful, its the cutest thing. To make a more […]

Grocery Finds (Walmart Edition)

Grocery Finds (Walmart Edition)

True confession, Walmart is not my favorite place but I embraced the shopping experience to show they do offer some great products. I was actually surprised at the selection of healthy products they do offer. They now offer grocery pick up so that may change […]