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Kara Ludlow, RDN, IFNCP

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Registered Dietitian Nutritionist wild about the body-mind-spirit connection. Pizza lover and reluctant rester. Navy wife and proud mama of three. Living in grace.

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Categories

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wellness

Recent Posts

The Mind-Body-Spirit Connection: A Shift in Focus
Military Spouse Mental Health: Losing it in the Lego Aisle and Other Cries for Help
“Flying Solo” Brave Crate Unboxing
No-fuss Easter Resources for Kids
Messing About in Boats: Captain Dave’s Legacy

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v important research 🧐 When it comes to chocola

v important research 🧐 When it comes to chocolate, quality matters. Look for the percentage on the packaging- shoot for at least 65% dark, the higher the better as far as antioxidant benefit. @hukitchen cashew hunks and @choczero are my current faves- milk chocolate pictured here but dark is preferred :)

Sharing a little lunchtime inspo if you’re in a

Sharing a little lunchtime inspo if you’re in a rut- honestly it’s my most challenging meal, but this hit the spot today:
☑️gluten-free seed cracker
☑️ turkey slices @applegate
☑️heirloom tomato
☑️red onion
☑️goat cheese
☑️everything but the bagel seasoning
☑️micro greens

This checks all my boxes for a colorful, nutrient-dense and satisfying meal- followed up by a big forkful of sauerkraut and square of dark chocolate 🍫 to signal to my body that lunch is done!

If eating vegetables seems like a chore, let me in

If eating vegetables seems like a chore, let me introduce you to a colorful salad that will get your tastebuds dancing! In order to pull this off for a quick weekday lunch, gotta stock the fridge with a few key ingredients- @traderjoes is my go-to for nearly everything here, many washed and ready to eat

Dressing: olive oil + @traderjoes champagne vinegar + few shakes pink salt
Fancy Salad: Kale + beets+ apple + pistachios + goat cheese 😋

Four large avocados all ripe at the same time, wha

Four large avocados all ripe at the same time, what do you do? Guacamole for dinner is one option...or...scoop out and freeze in a single layer, then pop into a ziplock and add frozen chunks to smoothies. 🥑 pack a wallop of fiber, that’s a technical term 🙂 and are a fantastic source of healthy fat, necessary for hormone production and satiety. They stay green and retain nutrients in the freezer, another bonus!

The #1 question (comment?) I get at work is this:

The #1 question (comment?) I get at work is this: "since you're a dietitian, your kids must eat so healthy!"

Short answer: Yes!

Long answer:

"I have 2 teenagers and a ten year old who thinks he's one too. My main objective in the kitchen is to pass on a healthy relationship with food. That means they have eaten colorful fruits & veggies everyday since they were toddlers- it's part of the plate, meals are incomplete without them and my kids know they FEEL good eating carrots, broccoli, apples, etc. It is not a chore. And we have 🍕every Friday, non-negotiable. Chips & salsa are a family value, but we don't have to eat the whole bag. Ice cream is a weekend treat and not forbidden. We ENJOY seasonal foods, whether that's summer 🍒 or Christmas cookies.

They are with their friends more and making choices on their own. They do not feel like they have to sneak treats when they are away from our house because we have them in moderation here. We don't talk about good or bad foods or diets or cheat meals. Just not in the vocab. My hope is they grow up knowing what foods make them feel their best, know the difference between an everyday food and a sometimes food and feel ZERO guilt enjoying seasonal treats."

So this peppermint bark in the freezer my daughter made last night with JOY for the season and creativity in the kitchen. We will taste and be grateful for her culinary skills! 🙌

This might look like a mess but it's actually a BI

This might look like a mess but it's actually a BIG win! Do you know what saved me from stopping by one of the 75 fast food options on my way home from a ⚽️ game today? Besides Chick-fil-A being closed #sunday
and saving me from myself...it took a tiny bit of effort to plan ahead and pack a satisfying chicken salad for the car. I never make it the same twice, but here's what I did here:
✔ Roasted a chicken earlier in the week, but could always use grocery store rotisserie.
✔ Mixed chicken with @primalkitchenfoods 🥑 mayo- this is key
✔Added a few handfuls of Trader Joe's bagged cruciferous mix- easier than chopping celery like usual.
✔Handful of sliced almonds- sometimes I add apple chunks too, but forgot
✔A few shakes of Trader Joe's Everything but the 🥯 seasoning- so much flavor!

Just taking about 6 minutes to whip this up and throw it in a kid's currently unused lunchbox with an ice pack and fork made all the difference in how I ate and felt the rest of the day. I don't do huge blocks of meal prep, but thinking ahead just a *tad* and using what you have goes a long way!

Ginger-honey-lemon tea has anti-inflammatory prope

Ginger-honey-lemon tea has anti-inflammatory properties, Vitamin C, soothes the throat and is oh so yummy on a chilly afternoon. There are a thousand variations of this floating around the web, but I keep it simple...boil lemon slices and ginger for about ten min, strain. Add honey to taste.

Lettuce-wrapped 🍔 may work for some when ditchi

Lettuce-wrapped 🍔 may work for some when ditching a refined flour bun, but I'm way more satisfied with a loaded burger bowl. The key is having all the "extras" that make this so delicious:
◼Roasted broccoli- fiber for gut health and phytonutrients
◼Sauerkraut- fermented live cultures aka "good" bacteria
◼Grilled onions- prebiotic that feeds gut bacteria
◼Avocado- 🥑 fiber, healthy fat for hormone production and brain health
◼Bacon- yum 🥓 and adds to satisfaction and satiety
◼Sweet potato 🥔 - quality carb packed with nutrients

An easy twist on a family favorite & nutrient-packed to honor your health. No need to wait until Jan. 1, friends!

Are you looking for a little crunch in the afterno

Are you looking for a little crunch in the afternoon like me? Pistachios hit the spot and check a lot of boxes nutritionally:
✔ Packed with fiber & minerals
✔ Good source of unsaturated (healthy) fat that keeps you satisfied heading into dinner
✔Protein helps anchor blood sugar and curbs cravings

Instead of reaching for that bag of chips, try this simple swap and feel the difference!

Kara Ludlow, RDN, IFNCP

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