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Nutrition By Mia

ABC, Lowcountry Live: Healthy New Year reset

January 11, 2019

Eat more carbs in 2019

Yes, that’s right! Cutting carbs can actually do more harm than good because they are found in so many nutritious foods like fruit, vegetables, dairy and grains. Whole grains and enriched grains provide key nutrients that many Americans don’t get enough of like folate, iron and fiber. One way to incorporate grains is in salad jars. Start with your dressing at the bottom, add your favorite grain – I use quinoa which is a whole grain and good source of fiber, then add your protein, veggies and leafy greens. Visit Grain Foods Foundation to learn more about the benefits of incorporating grains.

A healthy way to satisfy your sweet tooth in 2019

I shared crispy granola light, granola bars, granola minis, crispy squares, and soft baked cookies by MadeGood Foods. These snacks are organic, gluten-free, vegan, kosher and non-GMO project verified and you wouldn’t even know that they have an entire serving of vegetables in each snack! All their snacks are made in a facility free of the top 8 major food allergens.

A beverage with benefits and swap for soda

Meet the Wonder Drink Prebiotic Kombuchas. The first and only kombucha made with PREbiotics instead of probiotics, which are plant-based fibers that help nourish the good bacteria in our gut to promote a happy digestive system. With Wonder Drink Prebiotic, you are getting the same level of functionality in each can unlike PRObiotic beverages where bacteria counts are inconsistent between bottles and decrease over time. They’re certified organic, non-alcoholic, each can has 9-10 grams of sugar. I use them to make mocktails– first I add a can of the Apple Mint Kombucha, a squeeze of lime and fresh mint for garnish.

Resolve to hydrate better in 2019


Staying properly hydrated is linked to making better food choices, having more energy… so I have three tips to do that. First is choosing the right water –Essentia’s ionized alkaline water has been clinically show to be MORE effective at rehydrating than the leading bottled water – it’s the only bottled water listed in the Physician’s Desk Reference for hydration purposes.? Another tip is to make it fun by infusing water with fruit and herbs. And finally, using a reusable straw can make hydrating more efficient.

Don’t forget to follow me on Instagram, Twitter and Facebook for daily recipes, meal ideas, articles and television segments.

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Coffee cake, anyone? ☕️✨This sweet treat wit Coffee cake, anyone? ☕️✨This sweet treat with benefits is made with naturally gluten-free almond & tapioca flour, a cinnamon sugar crumble topping & @bareorganicssuperfoods immunity coffee boosted with probiotics, ginger, zinc & maitake mushroom. Recipe deats below👇#grainfreecoffeecake #glutenfree #dessertwithbenefits #nutritionbymia

What you’ll need for the cake:
2 cup almond flour, blanched
1/4 cup tapioca flour
1 tsp baking powder
2 tsp cinnamon
1/2 cup coconut sugar
1/4 cup coconut oil
1 @bareorganicssuperfoods Immunity coffee in 1/4 cup of water
2 eggs

For the toppings: 1/2 cup blanched almond flour, 2 tbsp coconut sugar, 1 tsp cinnamon, 3 tbsp coconut oil

What to do:
1️⃣Preheat oven to 350 F.
2️⃣Mix together cake ingredients until uniform and pour batter into a lined or pre-greased 8 x 8 baking pan. 
3️⃣In a bowl, mix together topping ingredients and crumble on top of the cake. Bake for 28-33 minutes or until a toothpick comes out clean when inserted into the center.
New week, new #dayofeats ✨ #RDeats #nutritionbym New week, new #dayofeats ✨ #RDeats #nutritionbymia

🫐BREKKIE: oatmeal waffles with yogurt, blueberries & sliced almonds
🥑LUNCH: cauliflower “chip” sheet pan nachos roasted with paprika, garlic and cumin. Topped with red onion, cherry tomatoes, bell pepper, black beans, chicken, cheese & guacamole.
🥒SNACK: snack box with carrots, bell pepper, celery, whole grain flax crackers & tuna salad with chocolate.
🥕DINNER: @realhomechef honey garlic chicken meal kit ready in 15 min and comes with pre-measured ingredients.
Have you tried this 2 min breakfast #wraphack ✨ Have you tried this 2 min breakfast #wraphack ✨ Start with a whole grain tortilla & top with four toppings - ✔️produce, ✔️protein, ✔️fat & ✔️flavor. Get creative with diff fillings of choice that check these boxes for a balanced + easy brekkie with staying power! 🍅🥬🧀#breakfastwraphack #protein #fiber #veggies #2minutebreakfast #nutritionbymia

What you’ll need:
✨1 whole grain sprouted tortilla
🥬PRODUCE - romaine
🧀FAT - cheese or almond cheese
🥩PROTEIN - black beans or cooked ground beef
🍅FLAVOR - @freshcravingssalsa crisp authentic tasting salsa found chilled in the produce section at Walmart.

What to do:
1️⃣Cut a line in the center of a tortilla to the bottom. 
2️⃣Add your protein, produce, flavor and fat to the four quadrants. 
3️⃣Starting with the bottom left corn, fold the tortilla up, then over to the right and then down.
4️⃣Heat the tortilla in a pregreased skillet over medium heat to melt the cheese (optional).
NEW #dayofeats ✨#RDeats #nutritionbymia 🥞BRE NEW #dayofeats ✨#RDeats #nutritionbymia

🥞BREAKFAST: whole grain blackberry pancakes with @bareorganicssuperfoods Immunity water enhancer dissolved into water made with elderberry, echinacea + vitamin C.
🥬LUNCH: sesame seared tuna steak power bowl with brown rice, edamame, dish, carrot, cucumber, avocado & rice vinegar dressing.
🥕SNACK: protein + fiber snack plate with flax crackers, salsa, sliced carrots, apples + PB
🍕DINNER: truffle pizza on a coconut flour crust. Recipe in yesterday’s post!
Sharing four easy ways to eat healthier in 2021 on Sharing four easy ways to eat healthier in 2021 on NBC Houston including a better-for-you dessert recipe and smarter snack options. 🍎🥑🥕🥦Catch the tips & recipes on nutritionbymia.com & click2houston.com. #healthy2021 #smartersnacks #plantbased #healthycooking #Houston #nutritionbymia
3-ingredient truffle coconut flour crust pizza 🍕✨Naturally GF made with egg whites, coconut flour & truffle dust by @trufflehunteruk that makes this taste restaurant-worthy. 🍄Recipe deats below 👇 #trufflepizza #GF #coconutflourcrust

What you’ll need:
3 egg whites
1/4 cup coconut flour
1 tsp truffle dust
Toppings of choice: cheese, marinara, mushrooms, basil etc

Whaat to do:
1️⃣Mix egg whites, coconut flour and truffle dust in a mixing bowl. Add a tablespoon of water as needed for batter just cute come together.
2️⃣Press batter into thin crust and place on a lined baking sheet. Bake for 10 minutes. Top with toppings of choice and bake for another 5 minutes if adding cheese for cheese to melt.

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