The kids are trying my homemade kefir water for the first time. It's love at first taste for my daughter and she shared her glass with her brother. I just love her gazing up at him waiting for his sign of approval ♡ #rochesterny #kefirwater #kidapproved #probiotics #happybelly

The kids are trying my homemade kefir water for the first time. It's love at first taste for my daughter and she shared her glass with her brother. I just love her gazing up at him waiting for his sign of approval ♡ #rochesterny #kefirwater #kidapproved #probiotics #happybelly

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I came home after a long weekend of camping and the first thing I did was bottle my water kefir for a second fermentation flavored with grapefruit juice and got another batch going 😊 #rochesterny #irondequoitny #kefirwater #probiotics #microbiome #happybelly #happymind

I came home after a long weekend of camping and the first thing I did was bottle my water kefir for a second fermentation flavored with grapefruit juice and got another batch going 😊 #rochesterny #irondequoitny #kefirwater #probiotics #microbiome #happybelly #happymind

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Happy #Memorial Day

Happy #Memorial Day

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My beautifully plump and hydrated water kefir grains are ready to be cultured! #rochesterny #irondequoitny #nutritioncareofrochester #registereddietitian #nutrition #microbiome #kefirwater #kefir

My beautifully plump and hydrated water kefir grains are ready to be cultured! #rochesterny #irondequoitny #nutritioncareofrochester #registereddietitian #nutrition #microbiome #kefirwater #kefir

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There are no challenges or month long fixes here. It's about building a knowledge base, getting the nutrition guidance you need for your body and health needs, and learning techniques to last a lifetime. If you've been debating about making an appointment, I wouldn't wait much longer! I'm booking up FAST, only a few more appointment spots left in June! 585-563-9000 #rochesterny #irondequoitny #nutritioncareofrochester #registereddietitian #nutrition #noquickfix #lifelessons #personalizednutrition #eatright #eatwell

There are no challenges or month long fixes here. It's about building a knowledge base, getting the nutrition guidance you need for your body and health needs, and learning techniques to last a lifetime. If you've been debating about making an appointment, I wouldn't wait much longer! I'm booking up FAST, only a few more appointment spots left in June! 585-563-9000 #rochesterny #irondequoitny #nutritioncareofrochester #registereddietitian #nutrition #noquickfix #lifelessons #personalizednutrition #eatright #eatwell

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Q is for quinoa! You may know that quinoa is gluten free, but did you know that it is also full of satiety and triglyceride lowering effects? This type of grain that is native to South America contains a high protein content that helps us be more satisfied compared to other grains like wheat and rice. It also decreases post-prandial triglyceride concentrations compared to gluten free bread and pasta. Quinoa is an excellent source of protein and amino acids, high in fiber, and rich in B vitamins, iron, magnesium, phosphorus, zinc, and potassium. My favorite way to eat quinoa is cold with edamame, dried cranberries, walnuts, and balsamic vinegar. How do you like to eat your quinoa? #wellnesswednesday #atoznutrition #rochesterny #irondequoitny #nutritioncareofrochester #registereddietitian #nutrition #quinoa #glutenfree #aminoacids #protein #fiber

Q is for quinoa! You may know that quinoa is gluten free, but did you know that it is also full of satiety and triglyceride lowering effects? This type of grain that is native to South America contains a high protein content that helps us be more satisfied compared to other grains like wheat and rice. It also decreases post-prandial triglyceride concentrations compared to gluten free bread and pasta. Quinoa is an excellent source of protein and amino acids, high in fiber, and rich in B vitamins, iron, magnesium, phosphorus, zinc, and potassium. My favorite way to eat quinoa is cold with edamame, dried cranberries, walnuts, and balsamic vinegar. How do you like to eat your quinoa? #wellnesswednesday #atoznutrition #rochesterny #irondequoitny #nutritioncareofrochester #registereddietitian #nutrition #quinoa #glutenfree #aminoacids #protein #fiber

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Starting my very first water kefir grains tonight! I've become a big fan of Kevita water kefir lately and thought I'd give it a shot myself! These babies will stay on the counter for 3-4 days to activate the grains and then I can start making my kefir 😊 Does anyone have any recipes or tips they'd like to share? I'm all ears! #waterkefir #probiotics #rochesterny #irondequoitny #nutritioncareofrochester #registereddietitian #nutrition #microbiome

Starting my very first water kefir grains tonight! I've become a big fan of Kevita water kefir lately and thought I'd give it a shot myself! These babies will stay on the counter for 3-4 days to activate the grains and then I can start making my kefir 😊 Does anyone have any recipes or tips they'd like to share? I'm all ears! #waterkefir #probiotics #rochesterny #irondequoitny #nutritioncareofrochester #registereddietitian #nutrition #microbiome

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This tip is valuable and an important life lesson :) #rochesterny #irondequoitny #nutritioncareofrochester #margaritas #diettips

This tip is valuable and an important life lesson :) #rochesterny #irondequoitny #nutritioncareofrochester #margaritas #diettips

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P is for pumpkin! Besides pumpkin being the famous jack-o’-lantern tradition of Halloween, pumpkin contains many health benefits. Did you know that pumpkin contains more fiber than kale and is full of iron and heart-healthy magnesium? One cup of cooked pumpkin contains 3 grams of fiber! Pumpkins are rich in vitamin A, which is key for healthy vision, proper cell growth, and a strong immune system. One cup of cooked pumpkin contains 245% of the recommended dietary allowance of vitamin A! They are also rich in carotenoids including beta-carotene, current evidence suggests that it may help protect against cancer, fight inflammation, and improve skin appearance. Pumpkin seeds also make for a great, healthy snack! #wellnesswednesday #atoznutrition #rochesterny #irondequoitny #nutritioncareofrochester #pumpkin #fiber #vitaminA #magnesium #carotenoids #betacarotene #fightcancer #antiinflammatory #healthyskin

P is for pumpkin! Besides pumpkin being the famous jack-o’-lantern tradition of Halloween, pumpkin contains many health benefits. Did you know that pumpkin contains more fiber than kale and is full of iron and heart-healthy magnesium? One cup of cooked pumpkin contains 3 grams of fiber! Pumpkins are rich in vitamin A, which is key for healthy vision, proper cell growth, and a strong immune system. One cup of cooked pumpkin contains 245% of the recommended dietary allowance of vitamin A! They are also rich in carotenoids including beta-carotene, current evidence suggests that it may help protect against cancer, fight inflammation, and improve skin appearance. Pumpkin seeds also make for a great, healthy snack! #wellnesswednesday #atoznutrition #rochesterny #irondequoitny #nutritioncareofrochester #pumpkin #fiber #vitaminA #magnesium #carotenoids #betacarotene #fightcancer #antiinflammatory #healthyskin

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Celebrating the end of a dietetic internship with one great RD to be! Thank you Kelsey for all of your help and hard work. I can't wait to see you back in Rochester after you finish up at the Mayo Clinic! #rochesterny #irondequoitny #nutritioncareofrochester #mayoclinic #registereddietitian #rd2be #montealban #margaritas #cheers

Celebrating the end of a dietetic internship with one great RD to be! Thank you Kelsey for all of your help and hard work. I can't wait to see you back in Rochester after you finish up at the Mayo Clinic! #rochesterny #irondequoitny #nutritioncareofrochester #mayoclinic #registereddietitian #rd2be #montealban #margaritas #cheers

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O is for oats! I'm sure people have heard that oats lower cholesterol levels, but do you know why? Oats contain beta-glucan and that is responsible for the cholesterol lowering actions of oats. The beta-glucan binds bile acids in the gut for excretion, they inhibit micelle formation so cholesterol isn't absorbed, and they ferment short chain fatty acids which inhibits cholesterol synthesis in the liver. Beta-glucan also helps regulate blood sugar and insulin with and without diabetes. Oats are also high in fiber so they keep you fuller longer and help keep you regular. Eating 1/2 cup to 1 cup of oats per day can significantly lower total and LDL cholesterol levels! #wellnesswednesday #atoznutrition #nutritioncareofrochester #rochesterny #irondequoitny #registereddietitian #nutrition #oats #oatmeal #cholesterol #diabetes #weight #betaglucan

O is for oats! I'm sure people have heard that oats lower cholesterol levels, but do you know why? Oats contain beta-glucan and that is responsible for the cholesterol lowering actions of oats. The beta-glucan binds bile acids in the gut for excretion, they inhibit micelle formation so cholesterol isn't absorbed, and they ferment short chain fatty acids which inhibits cholesterol synthesis in the liver. Beta-glucan also helps regulate blood sugar and insulin with and without diabetes. Oats are also high in fiber so they keep you fuller longer and help keep you regular. Eating 1/2 cup to 1 cup of oats per day can significantly lower total and LDL cholesterol levels! #wellnesswednesday #atoznutrition #nutritioncareofrochester #rochesterny #irondequoitny #registereddietitian #nutrition #oats #oatmeal #cholesterol #diabetes #weight #betaglucan

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Someone has been on a breakfast smoothie kick and today he requested a red one. He loves helping to decide which ones he wants to try, he helps make them, and he loves drinking them! It's a win-win for mom, nothing like starting your kid off on the right foot for the day and teaching about healthy choices for life :) What are your favorite smoothie recipes? #rochesterny #Wegmans #smoothie #breakfast #kidseatright #organic #strawberries #beets #yogurt #avocado #registereddietitian #nutrition #rdn #rd #nutritioncareofrochester #irondequoitny

Someone has been on a breakfast smoothie kick and today he requested a red one. He loves helping to decide which ones he wants to try, he helps make them, and he loves drinking them! It's a win-win for mom, nothing like starting your kid off on the right foot for the day and teaching about healthy choices for life :) What are your favorite smoothie recipes? #rochesterny #Wegmans #smoothie #breakfast #kidseatright #organic #strawberries #beets #yogurt #avocado #registereddietitian #nutrition #rdn #rd #nutritioncareofrochester #irondequoitny

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N is for nut butter! Did you know that swapping out your peanut butter for almond butter will give you more vitamin E, magnesium, and iron? It's a good source of protein and it even contains more fiber than other nut butters. Almond butter can also help aid in weight loss by keeping you fuller longer! #atoznutrition #wellnesswednesday #rochesterny #nutritioncareofrochester #registereddietitian #almonds #nutbutter #peanutbutter

N is for nut butter! Did you know that swapping out your peanut butter for almond butter will give you more vitamin E, magnesium, and iron? It's a good source of protein and it even contains more fiber than other nut butters. Almond butter can also help aid in weight loss by keeping you fuller longer! #atoznutrition #wellnesswednesday #rochesterny #nutritioncareofrochester #registereddietitian #almonds #nutbutter #peanutbutter

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