Rushing to the Kitchen - Nutritional Coaching and Recipes

Latest Recipes

DinnerChipotle Chicken Casserole

DinnerBaked Tacos with roasted poblano cream sauce

Dinner, LunchLoaded Baked Potato Soup

Dinner, LunchMexican Pizza Tostada

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Featured Recipes

Dinner, Featured RecipeChicken & Dumplings

Dinner, Featured RecipeMexican Meatballs with Cilantro Lime Rice

Dinner, Featured RecipeChicken Alfredo Bake

Dinner, Featured RecipeShrimp and Feta Orzo

Customized Nutrition Plans

My goal is to help you feel empowered through healthy sustainable habits, not only with nutrition, but as well with fitness and lifestyle. I don’t believe in depriving yourself, eliminating food groups or practicing restrictive diets will ever be the way to create lasting change or balance in your life. Remember, what is sustainable is maintainable!

Nutrition Coaching

Reverse Coaching

Personalized Macro Assessment

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Traveling and needing some healthy snacks? Lets go over some quick and easy snacks you can find at a gas station to stay in line with your goals!

Comment your favorite go to snacks for travel!

#macros #healthy #travel #traveltip #tightertogether #nutrition #easy #onthego #explorepage

Deload week. What is it? Why do we need it? What do we do with our caloric intake?

Swipe to learn!

Believe me, if you’re doing #tightertogether , this week is crucial to aid with weeks 4 and 5! If your carb cycling, keep carb cycling. If you’re at maintenance, stay at maintenance. If you’re building your plate, keep building that plate! Your body deserves food with or without training.

This week comes at a perfect time for me as I am heading to the beach for a wedding. I plan to take it easy and provide my body a lot of rest!

Tell me one thing you’re going to do this week to aid with muscle recovery?!

#workout #macros #deloadweek #food #nutrition

What to know a few of a nutritionist’s favorite books? All are linked on stories!

Tell me some of your favorite nutrition related reads!

#nutrition #bookrecs #read #guthealth #macros #hormones #diet #lifestyle

Why you probably need to change your goals in order to change your physique.

#nutrition #macros #maintenance #muscle #strengthtraining #tightertogether #explorepage

These baked tacos with roasted poblano sauce, are simply the best thing I have ever made.

Get the full recipe here https://rushingtothekitchen.com/baked-tacos/

#tacos #dinner #macros #easy #yum #balance #nutrition #protein

Understand the difference between weight gain and fat gain. Read through all of these to understand reasons that the scale might be up while you’re in a deficit.

Do you struggle to see lasting change when dieting alone? You might not be looking at the entire picture. Health is multifaceted, and all areas need to be considered. Your sleep, what you breathe, your emotions, your physical fitness, and your nutrition all play key roles in achieving your goals.

Where do you struggle? Tell me one thing you plan to make a change with!

Welcome to part 2 where we evaluate a client’s meal diary!

Today’s tips include monitoring your sodium, limiting consumption of processed meats, adding in more fruits, whole grains, and veggies, and making simple swaps to provide more fiber and protein to aid with overall satiety.

Again, these are just suggestions from a nutritionist to better manage your macros. I could 50 other things in this diary alone. Let me know if y’all want me to keep doing more of these!

#macros #mealplan #balance #healthy #eating #nutrition #fiber #protein #health

Happy day one of Tighter Together! I know that y’all have your meals planned, prepped and ready to go, but now let’s evaluate it and see if we can make changes to aid with our overall adherence and our satiety.

One of the first things I see clients do is have low calorie meals and high calorie snacks. I don’t recommend this. I would much rather you try to make your breakfast, lunch, and dinner as high calorie as we can, and then only rely on snacks as needed. This is going to help you space out your meals, which will aid with overall digestion, the migrating motor complex (a gut sweeper), satiety, muscle protein synthesis and more.

Additionally, I really want you to try to aim for more whole grains, fruits and veggies in your diet! You’d be surprised at some of the items you can fit in when you take out some of the processed foods. Dave’s killer thin slices of bread add in whole grains and fiber but other whole grains to add in include oats, quinoa, etc. for fruits and veggies, I love relying on berries, apples, and bananas for fruits and for veggies I try to stick to high-volume if I am in a deficit. So I would add in some broccoli, cauliflower, rice, spinach, kale, artichokes, etc. These items are also very high in fiber, which will help you hit your fiber goal, and keep you full!

Another common mistake I see people make with their meals is having them too low and fat. Fat is crucial for overall hormone health, and they also act as chemical messengers in the body. In our meals specifically, they help with the absorption of nutrients. So when you have a meal that has zero fat in it, you’re not absorbing the nutrients sufficiently. Try to aim for at least 7 g of fat in each meal.

Stay tuned for part two and I will make more of these if they help you break down your plate to build better meals. Let me know in the comments below, if these are helpful!

#mealprep #planning #tightertogether #workout #nutrition #macros #easy #prepped #balance #fiber #monday

Your favorite ingredients stuffed into a baked potato but now into a soup- broccoli, cheddar cheese, chicken, bacon and more!

Recipe on the blog! https://rushingtothekitchen.com/loaded-baked-potato-soup/

#macros #recipe #soup #bakedpotato #mealprep #easy #yum #balanced #chicken