NUTRITION SESSIONS LLC

There’s nothing like a cozy bowl of butternut squash soup to warm you up on a chilly evening. This recipe combines the sweetness of roasted butternut squash with the creamy richness of coconut milk, while a dash of nutmeg and cinnamon adds just the right amount of fall spice. Enjoy it as is, or make it a meal by adding your favorite protein—roasted chickpeas, shredded chicken, or crispy tofu would be perfect additions. The best part? It’s easy to prepare and enjoy throughout the week. Soup season is here! What's your go-to pairing with a comforting bowl like this one? . . . Butternut Squash Soup with Coconut Milk and a Dash of Nutmeg Ingredients: Choose organic whenever possible 1 medium butternut squash, peeled and cubed 1 onion, chopped 3 cloves garlic, minced 1 tbsp olive oil 1 can (13.5 oz) coconut milk 3 cups vegetable broth 1/2 tsp ground nutmeg 1/2 tsp ground cinnamon Salt and pepper to taste Fresh thyme or parsley Instructions: 1. In a large pot, heat olive oil over medium heat. Add chopped onion and cook until softened, about 5 minutes. Stir in garlic and cook for another 1-2 minutes, until fragrant. 2. Add cubed butternut squash to pot along with vegetable broth. Bring to a boil, then reduce the heat and let it simmer for 20-25 minutes, until squash is tender. 3. Once squash is cooked through, use an immersion blender to blend the soup until smooth (or carefully transfer mixture to a blender in batches). 4. Stir in coconut milk, nutmeg, and cinnamon. Allow soup to simmer for another 5 minutes, then season with salt and pepper to taste. 5. Ladle the soup into bowls and garnish with fresh thyme or parsley if desired. Enjoy warm!

Midlife often brings changes that can leave us feeling disconnected from our bodies—especially when our wardrobe no longer fits the way it used to. Self-care includes how we nourish our bodies (I'm here to help!) and also creating an environment that makes us feel good. Take 10 minutes today to refresh your wardrobe. Go through your clothes and let go of anything that no longer makes you feel comfortable or confident. This small step can clear mental clutter and help you embrace the changes you’re going through. Plus, donating those clothes can give them a second life with someone else! Need a little extra help curating a wardrobe that suits you? Reach out to my fabulous friend Christian Graffagnino for expert styling tips! When’s the last time you gave your wardrobe a refresh?

Three years ago, I took the leap to launch my private practice, and what an incredible journey it’s been! From private coaching and customized group programs to workplace wellness workshops, inspiring speaking engagements and wellness retreats + learning how to operate a successful business, I’ve had the privilege of helping amazing women and men reclaim their vitality and thrive—on their own terms. One of my favorite things about being an entrepreneur is the creative freedom I have to design personalized wellness experiences that meet YOU where you are, and it’s been a joy to see so many transformations and insights along the way. Thank you to everyone who has been part of this journey! Cheers to many more years of connection, creativity, and optimal health! (Feel free to reach out to learn more about how we can work together—from corporate wellness workshops to speaking opportunities or tailored coaching!)

Sushi cravings but no time for rolling? This Brown Rice Sushi Bowl has you covered. Packed with wholesome ingredients, this bowl delivers all the flavors of your favorite sushi roll in a fraction of the time. The added crunch from sesame seeds and nori, plus the creamy avocado, makes every bite satisfying and nourishing. Pair this bowl with your favorite protein for an extra boost of staying power—think marinated tofu or even an extra serving of smoked salmon. What’s your favorite sushi ingredient to toss into a bowl? . . . Brown Rice Sushi Bowl with Avocado, Cucumber, and Smoked Salmon Ingredients: Choose organic whenever possible 1 cup cooked brown rice 1/2 avocado, sliced 1/2 cucumber, thinly sliced or julienned 3-4 oz smoked salmon (or swap for tofu for a plant-based option) 1 tbsp sesame seeds 1 tbsp soy sauce, tamari, or liquid aminos 1 tsp rice vinegar 1/2 tsp sesame oil (optional) Nori sheets, cut into small strips or crumbled Sliced green onions or scallions for garnish Pickled ginger and wasabi (optional) Instructions: 1. Cook the brown rice according to package instructions if not already prepared. Once cooked, fluff the rice with a fork and stir in the rice vinegar and sesame oil for that classic sushi rice flavor. 2. In a bowl, add the seasoned brown rice as the base. Top with slices of avocado, cucumber, and smoked salmon. 3. Sprinkle sesame seeds and nori strips over the top. Garnish with sliced green onions for extra flavor. If you like a little heat, add a bit of wasabi on the side. 4. Drizzle with soy sauce, liquid aminos, or tamari for added flavor. Enjoy pickled ginger on the side for a tangy kick.

We often forget that digital clutter can be just as draining as physical clutter. If your inbox is overflowing with emails you don’t care about, it can add to the mental overwhelm. Take 5 minutes today to unsubscribe from anything that doesn’t serve you. By clearing out the unnecessary noise, you’ll free up more mental space and energy to focus on what really matters. Plus, it’ll be easier to find the emails that you actually want to read. Give yourself that small digital reset—it might surprise you how much lighter you feel! How long has it been since you tidied up your inbox? Maybe it’s time to turn it into a regular routine!

It’s October—one of my absolute favorite months! 🍁 From fall colors to cozy flavors, and of course, all things pumpkin (yes, please!). If you’re craving something warm and comforting, this Spiced Pumpkin Soup is a must-try 🎃 With rich spices and creamy goodness, it’s a fall favorite that’s easy to make and even easier to 🧡... Watch the full recipe video and enjoy a bowl that captures the best of autumn in every bite! #PumpkinSeason #FallFlavors #CozyEats #HealthyComfortFood #SeasonalCooking

Becoming a Registered Dietitian 12 years ago was the culmination of a multi-year journey—a career change driven by my passion for health and wellness. After seeing so many struggle with their relationship with food, I knew I had to help. It’s been my mission ever since to guide you through the food confusion and help you reclaim your vitality, naturally. I’m grateful for every experience along the way, and even more grateful for the clients who’ve allowed me to support their growth and transformation! 🌿

In the rush of daily life, it’s easy to feel disconnected or overwhelmed. Sometimes, a simple act of kindness is all it takes to lift your spirits—and someone else’s, too! One way to do that is by sending a gratitude text to a friend, family member, or even a colleague. Let them know you’re thinking of them and appreciate something about who they are or what they’ve done. This small gesture can have a big impact, brightening both your day and theirs. Whether it's someone you talk to daily or someone you haven’t reached out to in a while, a kind message might be the boost both of you need. Who can you send a little love to today? 💚

Struggling to stay satisfied after meals? Here’s a pro tip: This Mediterranean Orzo Bowl is bursting with fresh flavors, but it’s missing one crucial thing to make it a balanced meal—protein! Add your favorite protein, like grilled chicken, chickpeas, or salmon, to boost your bowl and keep your energy up all day. This easy, vibrant recipe helps you stay full, nourished, and on track with your health goals. Ready to give it a try? 🍽 Mediterranean Orzo Bowl with Feta, Olives, and Tomatoes Ingredients: Choose organic whenever possible 1 cup cooked orzo (whole wheat or regular) 1/4 cup crumbled feta cheese 1/4 cup Kalamata olives, pitted and sliced 1/2 cup cherry tomatoes, halved 1/2 cucumber, diced 1/4 red onion, thinly sliced 1 tbsp olive oil 1 tbsp lemon juice 1 tsp dried oregano (or fresh if preferred) Fresh parsley Salt and pepper to taste Protein of choice (like grilled chickpeas, grilled chicken or salmon) Instructions: 1. Cook the orzo according to the package instructions. Then drain and let it cool slightly. 2. In a large bowl, add cooked orzo as the base. Layer on cherry tomatoes, cucumber, red onion, olives, and crumbled feta. 3. Drizzle with olive oil and lemon juice. Sprinkle with oregano and parsley and season with salt and pepper to taste. 4. Add your favorite protein, toss well and enjoy!

✨ Ready to enjoy holiday meals without the stress and guilt? Join me and Chef Jorden of Savory Events for a Holiday Farm-to-Table Experience on November 2nd at the lovely Chappell Hill Lavender Farm in Brenham. 🌿🍽👩🏼🌾👩🏻🍳 Together with Executive Chef Jorden of @savoryevents, I’ll guide you through festive, healthy recipes and share practical strategies to help you savor the season while feeling your best. 🌟Enjoy menu samples and leave inspired with fresh ideas for your holiday meals—plus an exclusive e-guide to keep the holiday magic going! Space is limited, so don’t miss out! Reserve your seat now! https://bit.ly/4do8dGV . . . #FarmToTable #HolidayMeals #WellnessJourney #HealthyHolidays #HolidayCooking #LavenderFarm