by Lia | Jan 20, 2026 | Recipe
My daughter recently became obsessed with frozen waffles after visiting a grandparent’s house. As a nutritionist and semi-granola mom, I wanted to find a healthier option without harmful additives, especially texturizing agents that can have adverse health effects. At... 
by Lia | Dec 16, 2024 | Recipe
Ingredients: 1/2 cup rolled oats 1/2 cup almond flour 2 tbsp chia seeds 1 scoop whey protein powder* 1/2 tsp baking powder 1/2 tsp vanilla 1-2 ripe banana(s) 1/2 cup cottage cheese 2 large eggs Milk for consistency if needed *Protein Powder Optional. Can also use... 
by Lia | Dec 13, 2024 | Nutrition, Perimenopause, Podcast
Listen to the accompanying podcast episode here What will I cover in this post? Why is working out so important as we age? What to eat / macronutrient ratio (carb, protein, fat breakdown) and some examples of foods to eat pre and post workout. Supplements such as... 
by Lia | Dec 3, 2024 | Recipe
Ingredients: 3 large sweet potatoes, peeled and cubed (3-4 cups) 2 red onions, sliced thinly into half moons 1/2 cup dried cranberries 1/2 cup crumbled or cubed feta 1/4 cups chopped herbs (parsley, sage, or cilantro) Olive Oil Salt and Pepper Ingredients for the... 
by Lia | Nov 27, 2024 | Nutrition, Podcast
Listen to the accompanying podcast episode here! Stress, sleep, boundaries Plan in down time, if you have a social event, make sure to have a buffer day or half day on either side Learn to say no, prioritize a few holiday events that are really important to you or...
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