Christie RD

Christie RD Nutrition counseling

Most people buy peppers, use one, and watch the rest slowly die in the crisper drawer. 🫑It's not that you don't like the...
06/17/2026

Most people buy peppers, use one, and watch the rest slowly die in the crisper drawer. 🫑

It's not that you don't like them - it's probably that you're using them in only one way.

I've got 5 ways for you to add peppers into almost any dish - sautéed, roasted, stuffed, sliced, and blended.

Every idea works with what you probably already have in your kitchen, no recipe required.

Balsamic Green Beans with Peppers

Ingredients
2 Tbs olive oil
1/2 tsp garlic powder
1/4 cup shallots, sliced
1 pepper, red, sliced
1 1/2 lb green beans, trimmed and steamed
salt, to taste
pepper, to taste
1 1/2 Tbs balsamic vinegar

Directions
Prep
1. Wash and trim green beans.

2. Steam until they turn bright green, about 5 minutes. Set aside.

Make
1. Heat oil in a large saucepan over medium heat. Add shallots and sauté until beginning to brown. Add garlic powder and sauté for an additional minute.

2. Deglaze the pan with balsamic vinegar and add peppers. Simmer until peppers have softened and vinegar has evaporated a bit.

3. Add green beans and stir until well-coated and warmed through.

4. Season with salt and pepper to taste.

5. Top with walnuts and serve.

beans

These are Cari's go-to places:FishbonesEmburThe Sage MuleDear Dad's Jerusalem MarketWhat about you? What's your favorite...
06/16/2026

These are Cari's go-to places:
Fishbones
Embur
The Sage Mule
Dear Dad's
Jerusalem Market

What about you? What's your favorite restaurant in the triad?

Come escape with us to the Mediterranean and find out why, amidst all the popular diet trends, this lifestyle plan has s...
06/15/2026

Come escape with us to the Mediterranean and find out why, amidst all the popular diet trends, this lifestyle plan has stood the test of time. Learn the health benefits, the guidelines, and how to incorporate the plan into your daily living. Your body will thank you!

Classes are covered by most insurance companies with no cost to you.

To register - https://christierd.intakeq.com/booking?locationId=24

The 5-5-5 rule.You want a cereal with 5 grams or more of protein and fiber, and 5 grams or less of added sugar. Cereals ...
06/12/2026

The 5-5-5 rule.
You want a cereal with 5 grams or more of protein and fiber, and 5 grams or less of added sugar.

Cereals that DO NOT fit the bill:
Multigrain Cheerios
Quaker oatmeal squares brown sugar
Reese's Puffs
KIND Oats & Honey Clusters Granola
Fiber One cereal
Mom's Best Cinnamon Squares Breakfast Cereal
Kellogg's and Post Raisin Bran Breakfast Cereal
Chex Wheat Breakfast Cereal
Special K red berries
Special K vanilla almond granola
Kellogg's corn flakes
Lucky Charms
Frosted Flakes
Cinnamon Toast Crunch
Froot Loops
Fruity Pebbles

Cereals that DO fit the bill:
Post Original shredded wheat (NOT frosted)
Magic Spoon Cocoa, Cinnamon Crunch and Honey Nut Protein + Fiber (not all magic spoon cereal's fit the bill)
Catalina Crunch
Nature's Path Organic Keto Cereal
Nature's Path Heritage Flakes.

Most BBQ plates are built with mayo-heavy salads and heavier sides, which is why you end up feeling sluggish instead of ...
06/11/2026

Most BBQ plates are built with mayo-heavy salads and heavier sides, which is why you end up feeling sluggish instead of satisfied.

I love a good BBQ as much as you do, and the fix isn't to skip your favorites but to make a few simple swaps.

Here's what works for my clients:

✔️ Going for the grilled veggies over mayo-heavy salads
✔️ Eating a turkey, chicken, or bean burger over beef
✔️ Swapping a basic white bun for whole-grain ones
✔️ Changing up the typical BBQ sides with quinoa or bean-based options

Colorful Quinoa & Pecan Salad

3 cup tricolor quinoa, cooked as directed on package can substitute any other whole grain such as amaranth, millet, barley, kamut, spelt, freekah
2 cup seedless cucumber, diced with skin
1 cup mango, diced
1 cup cooked beets, sliced and divided
1/2 cup pecans, chopped
3 Tbs h**p seeds
1/4 cup olive oil
2 limes, juiced (1/4 cup lime juice)
1/4 tsp salt
1 clove garlic, minced or 1/4 tsp garlic powder
2 Tbs cilantro

Directions
Make
1. In a large bowl, combine cooked quinoa, cucumber, mango, ½ cup beets, pecans, and h**p seeds. Mix well, top with the remaining beets, and set aside.

2. In a small bowl, whisk together the olive oil, lime juice, sea salt, minced garlic or garlic powder, and cilantro. Mix until emulsified.

3. Drizzle dressing over the salad and serve.

Sometimes lunch at work looks like this and that's OK. Just remember not all frozen meals are created equally even if th...
06/10/2026

Sometimes lunch at work looks like this and that's OK.

Just remember not all frozen meals are created equally even if they are in the same brand.

What to look for in a frozen meal:
Saturated Fat < 1.5 gm
Sodium < 600mg 🧂
Added Sugar < 1gm
Protein > 10gm

'sfrozenbowl

One of my favorite seasons of the year is fresh strawberries. What about you?
06/09/2026

One of my favorite seasons of the year is fresh strawberries. What about you?

Happy Monday!!
06/08/2026

Happy Monday!!

Store-bought muffins taste great, but they're often low in fiber and protein, which can make them less filling.These Pum...
06/04/2026

Store-bought muffins taste great, but they're often low in fiber and protein, which can make them less filling.

These Pumpkin Buckwheat Muffins use simple, whole-food ingredients that will actually keep you full - yes, really!

🧡 pumpkin for fiber and beta-carotene
🌾 buckwheat flour for plant-based protein and structure
🖤 chia seeds for fiber and omega-3 fats
🍁 maple syrup for a lower-refined sweetener option

which all contribute something nutritionally.

They're gluten-free, dairy-free, and hold up well in the freezer, which makes them the perfect grab-and-go food.

Swipe through to see what's in them and why each ingredient earns its place.

Pumpkin Buckwheat Muffins (serves 12)

🛒 Ingredients:
6 Tbs water
2 Tbs chia seeds
1/2 cup buckwheat flour
coconut oil spray
1/2 cup brown rice flour
1/2 cup arrowroot starch
2 tsp baking soda
1/2 tsp salt
1/4 cup coconut oil, melted
15 oz pumpkin purée
1/3 cup maple syrup
2 tsp vanilla extract
2 tsp cinnamon
1/2 tsp nutmeg

🧑🏻‍🍳 Directions:
1. Stir together chia seeds and water and let stand for 15
minutes to gel.

2. Grease muffin tin

3. Preheat oven to 350 degrees

4. In a large mixing bowl, whisk together flours, starch, cinnamon, nutmeg, baking soda, and salt.

5. In a small mixing bowl, whisk together pumpkin, oil, maple syrup and vanilla. Once chia has gelled, whisk into wet ingredients to combine.

6. Add wet to dry ingredients and stir to combine.

7. Add batter to muffin cups 3/4 full and sprinkle with sugar (optional). Bake for 25 minutes or until muffins spring back when touched.

8. Remove from oven and let stand for 2 minutes. Remove muffins from tin and let cool on wire rack.

9. Freeze leftovers.

👉🏻 Note: These muffins are less sweet than store-bought, so feel free to add extra maple syrup when making.

Address

5415 W Friendly Avenue Suite F
Greensboro, NC
27410

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Tuesday 8am - 5pm
Wednesday 8am - 5pm
Thursday 8am - 5pm
Friday 8am - 5pm
Saturday 8am - 5pm

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