March into a

healthy mindset

St Paddy’s Day Full green ahead

Meatless Mondays

Veg out this month

Mad Munchies Crowd-pleasing party snacks

Avocado toast 5 ways to breakfast bliss

PLUS a Q&A with our guest dietitian, Sammy Previte

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It’s Easy Being GreenDitch the dye and use natural greens for St Paddy’s Day dishes.

Naturally Better Maple Syrup

Luck of the Irish pancakes

Pro tipGo green by adding matcha or leafy greens to your batter – mix in

at high speed.

Birch Benders Paleo Pancake Mix

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Zucchini noodles

Naturally Better Unsweetened Vanilla

Almond Milk

Naturally Better Organic Fresh Mint

Shamrock smoothie

• ½ frozen banana • Handful of spinach • ½ cup of plain Greek yogurt • 4 fresh mint leaves

• ¾ cup almond milk • ½ teaspoon vanilla extract • ¾ cup ice

Ingredients

Green Giant Zucchini Spirals

Naturally Better Organic Basil

Barilla Basil Pesto

Naturally Better Organic Diced Canned Tomatoes

Naturally Better Organic Mozzarella

Shredded Cheese

Swap zucchini noodles for pasta in your favorite pasta dish.

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Pro tipAdd fresh basil,

tomatoes, pesto & organic mozzarella

cheese

Take a chance on new fruits or

vegetables. You never know what

may be your new favorite!

Go simple! Try one of our many

plant-based protein options

including MorningStar Farms,

Gardein, Quorn, Amy’s &

Beyond Meat.Find a plant-based protein

option you LOVE. Tofu, tempeh

or seitan are just a few choices.

Start your day with a healthy

serving of protein and greens

with a veggie-filled omelet.

M E AT L E S S M E A L S

Meatless Mondays Join the movement with these five easy ways to load up on veggies.

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Choose protein-dense

grains or legumes!

Quinoa, beans and lentils

are adaptable to just

about any flavor.

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Pro tipMake Mondays more

fun. Host a weekly meatless dinner and enjoy with friends.

Re-create your favorite burger with

a meatless Beyond Burger.

Beyond Meat Burger

Naturally Better Organic Ketchup

McClure’s Pickles

Naturally Better Organic Mustard

Primal Kitchen

Avocado Oil Mayo

Go beyond the patty

Amy’s frozen burritosBanza chickpea pasta

Looking for extra protein and fiber? Enter Banza, ready to amp up your pasta dish.

Dress up your frozen burrito with fresh additions such as salsa, spinach or sour cream.

burger

Beyond Meat

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Our top picks

23 grams

of protein

per serving, with no

meat required

Meet Sammy Previte from Dietitians of Palm Valley

Food Freedom & the Pursuit of Happiness

She’s on a mission to help us

rethink our relationship with food

and live every day with sustainable,

healthy behaviors.

QUESTION TIME

Ask Sammy!

Email your questions to

info@dietitiansofpalmvalley.com

and we’ll answer

them here in our

next issue. Meet Sammy…

She’s a Registered Dietitian and co-owner of Dietitians of Palm Valley, a nutrition private practice in Ponte Vedra Beach, FL.

She passionately helps others ditch dieting for good, achieve food freedom, and create sustainable health-promoting behaviors.

She’s from Pittsburgh, PA, and enjoys lazy days with her husband, Luke, and French Bulldog, Biggs.

Catch her on Instagram @breakdietrules

For free tips on body fuel go to nomorehangry.com

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What are your go-to weekday healthy meal options? Favorite on the go snacks?

How do you incorporate variety when choosing fresh items at the store?

What’s your favorite meal of the day? What do you make?

What are your go-to indulgent foods? Favorite way to break

a sweat?

An easy protein option, shredded rotisserie chicken, pre-chopped veggies – grilled or steamed, and a microwavable Uncle Ben’s rice packet or Seeds of Change. Easiest meal ever.

Rise Bars are high in protein and keep me full for hours. Orgain Pre-Made protein shakes (when I’m busy and need some energy), fruit and nuts or string cheese, and Siggi’s yogurt with granola and fruit.

Color! The more colors we eat the more variety in nutrients we get. I always like to try new produce items (even if I don’t know what it is) - great way to try something new.

Breakfast 100% – eggs, everything bagel with avocado and fresh fruit. Or, oatmeal with cinnamon, walnuts, raspberries, chia seeds, peanut butter, almond milk, and Vital Proteins Collagen.

So Delicious Coconut ice cream - the coconut milk makes it so creamy and delicious.

A beach walk or jog at sunrise with my favorite music blasting.

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5 top tipsfor reading nutrition labels

The most important thing is serving size

Look for 5g or more of fiber

Sugar-free is not the same as carb-free, so it will still affect your blood sugar

140mg per serving is considered low sodium

Less is more. The fewer the ingredients the better

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We grabbed Sammy for a quick Q&A to share some food wisdom

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S N AC K AT TAC K

NNootthhiinn’’bbuuttYUM!

Mad MunchiesAttack your snacks with a layup line full of healthy and delicious options.

Naturally Better Organic Cheddar

Cheese

Sweet Potatoes

Sweet potato skins

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Veggie pinwheels

Zucchini pizza bites

Naturally Better Organic Cream

Cheese

Spinach

Naturally Better Organic Mozzarella

Tortilla wraps

Bertolli OrganicMarinara

Naturally Better Chicken

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Snacking SpotlightNaturally Better

Organic Tortilla ChipsNaturally Better

Organic Salsa

Chips & d

ip

Chicken f ingers

Toast to the Green Life!5 ways to spice up your toast. Start with mashed avocado, add salt, then choose your style.

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The Classic

Ezekiel Whole Grain Bread

Add a little citrus like lemon juice, use

salt, pepper & garlic powder.

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Pro tipAdd a little smoked paprika for a smoky flavor or hot sauce to

spice it up!

Avocados are rich in heart-healthy

unsaturated fatty acids, vitamins C, A & E, fiber

and potassium

Did you know?

The Easy Breakfast

The Mediterranean

The Fresh Mex

The Inf luencer

Bagel or English muffin, bacon or turkey bacon.

Lime juice, grilled corn, salsa, black beans, cilantro & a sprinkle of queso fresco or dollop of sour cream.

Goat cheese, lemon juice, arugula, sliced ripe tomatoes & a drizzle of balsamic vinegar.

Hummus, diced sun dried tomatoes, topped with a drizzle of olive oil & sprinkle of hemp seeds.

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Thomas’ Bagel Thins

Naturally Better Organic Salsa

Naturally Better Organic Black Beans

SE Grocers Classic Hummus

Naturally Better Organic Olive Oil

Pompeian Balsamic Vinegar

Naturally Better Organic Goat Cheese

Pro tipDon’t forget the salt

- it brings out the natural flavors of

the avocado

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Pro tipBe sure to use ripe avocados for that

fresh flavor