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Nutrition By Mia

Entrees

Watermelon and Cucumber Summer Salad

Watermelon and Cucumber Summer Salad

July 15, 2015

Yesterday I shared “how to build a better summer salad” and today I am sharing my first of three recipes…
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Build a Better Summer Salad

Build a Better Summer Salad

July 14, 2015

The summer season is all about fresh, vibrant ingredients showcased in effortless recipes (that don’t require the oven!). Here are…
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Lemon-lime Grilled Shrimp Skewers

Lemon-lime Grilled Shrimp Skewers

June 24, 2015

Grilled shrimp is the embodiment of effortless summer dining. Their small size, fast cooking time and light nutrient profile are…
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Homemade Pizza

Homemade Pizza

June 17, 2015

  Fun fact: This isn’t my first food blog. In fact, I started blogging several years ago as a full…
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Warm Farro and Chicken Salad

Warm Farro and Chicken Salad

May 13, 2015

Ancient grains have undoubtedly made their comeback. Lately I have traded in quinoa for its nutty and chewier counterpart, also known…
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Sweet Potato Sheperd’s Pie

Sweet Potato Sheperd’s Pie

February 24, 2015

The Bay Area this past week has been positively splendid and I find myself craving spring. Even though I wouldn’t…
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Latest Posts

National Satellite Media Tour: Heart Health Month

National Satellite Media Tour: Heart Health Month

3 Meal Prep Recipes for National Heart Health Month

3 Meal Prep Recipes for National Heart Health Month

CBS Las Vegas NOW: National Snack Month

CBS Las Vegas NOW: National Snack Month

4-Ingredient Grain Free Mini Bagels

4-Ingredient Grain Free Mini Bagels

ABC Charleston: Healthy Valentine’s Day at Home

ABC Charleston: Healthy Valentine’s Day at Home

Apple Pops 6 Ways

Apple Pops 6 Ways

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Breakfast

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Entrees

Entrees

Sides

Sides

Desserts

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Beverages

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Snacks

Snacks

THE DOCTORS: Wellness Hacks

NEWS 4 JACKSONVILLE: Healthy Holidays

ABC 4: Healthier Halloween

National SMT: Cholesterol Awareness

ABC 4: national breakfast month

CBS WTOC: Pecan SNACKING

FOX DENVER: Father’s Day Brunch

FOX NEWS: HOLIDAY EATING TIPS

Eat MORE for less (swipe)✨ Try these lower cal, Eat MORE for less (swipe)✨ Try these lower cal, nutrient-dense swaps that don’t sacrifice flavor. #eatmoreforless #nutritionbymia⁣
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🌯Burrito: flour tortilla, chicken, brown rice, romaine, fajita veggies, corn & tomato salsa.⁣
🥗Deconstructed burrito-in-a-bowl: chicken, half brown rice & half romaine, faijta veggies, corn & tomato salsa.

🥔Air-fried french fries: russet potato thinly sliced and air-fried with oil with a pinch of salt.
🍟Deep fried french fries: higher in calories & sautéed fat since they are made with oil & flour.

🍫Black Bean Brownies: made with whole grain oat flour & black beans which lower the fat and calories while retaining moisture and increasing the fiber and plant protein.
✨Store-bought Brownie: high in sugar, saturated fat and made with refined white flour high in carbs & low in nutrition.
It’s National Heart Month ❤️ What we eat has It’s National Heart Month ❤️ What we eat has a huge impact on the health of our heart. Today I shared my evidence-based heart healthy eating tips & 3 easy meal prep recipes in 30 segments airing across the country this week and next. Catch the recap on nutritionbymia.com. ✨📺#hearthealthmonth #hearthealthydiet #mediatour #nutritionbymia
APPLE 6 ways 🍎Try these sweet snacks with benef APPLE 6 ways 🍎Try these sweet snacks with benefits, a good source of fiber + vitamin C, like baked bloomin’ apples, apple cookies & apple nachos made with @thecosmiccrisp apples a cross between Enterprise & Honeycrisp. What your fave way to enjoy apples? I love any style baked with cinnamon. ✨ #apples6ways #fiber #vitaminC
It’s National Heart Health Month ❤️#ad The h It’s National Heart Health Month ❤️#ad The health of our heart is largely affected by what we eat. Try these 3 recipes (swipe) & follow these 3 tips! #AmericanHeartMonth #nutritionbymia 

1️⃣Keep a versatile heart-healthy cooking oil on hand like naturally cholesterol free @MazolaBrand: Maintaining healthy cholesterol levels is important to heart health. Heart-Healthy* Mazola® Corn Oil, can help lower cholesterol more than extra virgin olive oil** and can make easy to make, meal prep recipes. 

2️⃣Replace salt with flavorful spices and herbs: One risk factor of heart disease is high blood pressure and one way to help control it is to cut back on sodium which is found mostly in processed and packaged foods as well as meals prepared outside the home. One easy way to cut back, is to cook more meals at home and flavor them with fresh herbs and spices.

3️⃣Focus on good fats: Eliminate trans fats and reduce saturated fats to help keep cholesterol levels in check. Trans fats are found in some packaged and fried foods as well as margarine. Saturated fats are found in red meat and high fat dairy. Opt for lean proteins like chicken and fish and low or nonfat dairy including yogurt and cheeses. 

*See www.mazola.com for information about the relationship between corn oil and heart disease.

**http://www.lipidjournal.com/article/S1933-2874(14)00344-4/fulltext. Maki KC, Lawless Al, Kelley KM, Kaden VN, Dicklin MR. Benefits of corn oil compared to extra virgin olive oil consumption on the plasma lipid profile in men and women with elevated cholesterol: results from a controlled feeding trial. J. Clin. Lipidol. January/February 2015 issue. Study sponsored in part by ACH Food Companies, Inc.
Who’s ready for lunch? ✨Try these bento box lu Who’s ready for lunch? ✨Try these bento box lunches 6 ways. Made with diff portion-controlled combinations of ✔️protein, ✔️produce & ✔️whole grains. Which one do you want to try? How to make below👇#bentoboxlunch #RDeats #nutritionbymia
 
🍇Charcuterie: whole grain flax crackers, cubed mozzarella cheese, grapes, prosciutto, almonds, sliced apple.
🥒Garden Fresh: whole grain rice cake minis, low sodium deli turkey, spicy hummus, cucumber, carrot, cherry tomatoes.
🌮Taco: guacamole, grass-fed beef, whole grain brown rice, bell pepper.
🧀Low Carb: berries, cheese, egg muffin cups & @eatiqbar plant-based protein bar made with brain health ingredients including  lion’s mane, mct.
🍅Mediterranean: kalamata olives, whole grain pita, mini bell peppers, feta salad with cucumber, cherry tomatoes, red onion, lemon juice, dill & feta.
🍕Pizza: whole grain sprouted English muffin, veggie marinara sauce, mini pepporoni, shredded cheese, fresh basil & strawberries.
Rice cake BITES 6 ways for easy whole grain snacki Rice cake BITES 6 ways for easy whole grain snacking🥑🍓🥓🍌 These check your ✔️protein, ✔️produce & ✔️whole grain boxes for a balanced snack. I paired different protein & produce combinations with @lundbergfarms organic whole grain rice cake minis in sea salt, ginger seaweed, white cheddar, buffalo ranch & apple pie. Which is your fave combo? ✨#wholegrainsnacking #easysnacking #ricecakebites #nutritionbymia

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