If I had a nickel for every occasion someone asked me, “what do you eat?”, I’d be one well off lady. While that may not be the case, I am more than happy to share what a typical day looks like for me, food-wise.

So many times I think clients/patients I work with, mistakenly believe they are going to be scolded when they step foot into my office. Fortunately, nothing could be further from the truth. My food philosophy is simple: everything in moderation, including moderation. In today’s world however, that seems near impossible. We are such an ‘all or nothing’ society, whether it is our relationship with food, finances, material wealth, relationships etc. I’ll be the first to admit, I fall victim to that mentality, from time to time. The key to a healthy lifestyle is consistent moderation.

Right now, the ketogenic diet  along with intermittent fasting seem to be all the rage. But then again, wasn’t the low fat diet big in the 1990s? What about low carb diets, such as the Atkins Diet and South Beach Diet in the early 2000’s? Does juicing or Paleo or Whole 30 ring a bell? Here’s the thing, these diets have beneficial aspects, but diets don’t work for reliable and durable weight loss – lifestyle changes do. So often we associate the word ‘lifestyle’ with only health related activities, but I challenge you to broaden your horizon and consider ‘habits, attitudes, tastes, moral standards and economic levels’ lumped under that umbrella as well.

I firmly believe when all areas of our lives align with our personal beliefs, we are able to achieve our desired lifestyle. Sometimes, the aforementioned is much easier said than done. Everyone marches to the beat of a different drum, so I encourage you to do some soul searching and discover what works best for you.

Kudos to sticking with me. Check out some pretty tasty food below:



Superfood brekky quinoa: you’ll need 1 cup cooked quinoa and various superfood toppings, such as unsweetened coconut flakes, chia seeds, nuts and dried cherries! High in omega-3 fatty acids, fiber and protein. Two thumbs up.

Morning snack…some days I eat a snack between breakfast and lunch, other days I don’t. It all depends on if I am hungry or not – intuitive eating.


Tell me that does not look delicious?!

Vanilla lemon yogurt: 2/3 cup low fat, vanilla greek yogurt with a squeeze of fresh lemon juice (trust me on this one), sunflower seeds and finely diced strawberries. Why I love this…it is an excellent source of calcium, protein and the sunflower seeds pack a punch, delivering the following micronutrients: manganese, selenium, vitamin E, phosphorus and magnesium.



Don’t let the Instagram unworthiness deter you from making these tasty breakfast nachos. This momma was in a hurry to feed this girl…


Apparently someone else was hangry. Here’s the recipe for them there nachos: I used leftover roasted veggies (broccoli, onions and bell peppers) to top Late July Tortilla Chips, plus my homemade salsa and topped it all off with a couple scrambled eggs. Usually I like over easy eggs, but Junie Bug only does scrambled. What can ya do?🤷‍♀️

Sometimes I have a snack between lunch and dinner…but today we didn’t. Fast forward to din din.


I used leftover quinoa from what I made for breakfast to make this savory hodgepodge. I was pretty hungry come dinner time, so I used about 1.5 cups of quinoa, 2/3 cup roasted broccoli, 1 radish, couple cucumber slices diced, a few roasted onions, 2/3 cup roasted chicken and 1/4 cup feta cheese.

Not pictured: my fluids! Y’all know hydration is uber important for keeping appetite in check, normal metabolic function, healthy skin and numerous other benefits. I consumed 70oz of plain water, 12 oz black coffee with a couple tablespoons of half and half, plus 12oz lime LaCroix.

Physical activity: 25 minute backyard HIIT workout while Junie napped. Daddio’s schedule has been cray cray and it was too cold to take her out in the jogging stroller.

There it is folks – what one RD consumes in a day. I hope you find some inspiration to make some healthy changes. Remember, consistent moderation. I’d love to hear some of y’alls thoughts/comments regarding living a healthy lifestyle!

Be well, my friends.