Smooth Summer Sailing: Have Healthy Summer Travels

***Today is the last day to enter the Made In Nature giveaway! Click here for details!***

While Thanksgiving may be the busiest travel day of the year, summer vacations are a close runner up! If you’ve been working hard for your beach bod, five days on a beach sipping fruity frozen drinks may worry you. Fear not!

Heathy Summer Travel Tips | C it Nutritionally

I’m here to provide tips and tricks so you have smooth sailing ahead…even if you’re not on a boat!

Let’s have healthy summer travel!

Here’s how to… Continue reading

Mung Bean Lentil Salad-Stuffed Avocado

***Don’t forget to enter the Made In Nature GIVEAWAY!!! Only *5* days left!!!***

I have a(nother) confession…(insert embarrassed emoji here)…

{Maybe this pretty picture of my mung bean lentil salad will distract you??}

Mung Bean, Quinoa, & Lentil Salad Stuffed Avocado| C it Nutritionally

Or this one…

Mung Bean, Quinoa, & Lentil Salad Stuffed Avocado | C it Nutritionally

As much of a vegetarian as I am, I don’t eat lentils (GASP!) and I’ve never cooked them (second gasp!).

I know, I know…shocking! (You other vegetarians out there probably get it.) As nutritiously focused as I am…I’m still a work in progress.

But things have changed…

A few weeks ago I tasted a prepared quinoa salad from a gourmet market (see below…I added the avocado). When I read the ingredient label, I realized it also contained lentils and mung beans.

(Have you ever heard of MUNG beans?!)Mung Bean, Quinoa, & Lentil Salad Stuffed Avocado | C it Nutritionally

I didn’t just enjoy this salad…I devoured it! It was absolutely DELICIOUS!

Packed with flavor and hearty ingredients, this mung bean lentil salad with quinoa is nothing to scoff at…and perfect for Meatless Monday!

Make your taste buds dance with the ultimate trifecta of protein + fiber:

Mung Bean, Quinoa, & Lentil Salad Stuffed Avocado | C it Nutritionally

1. LENTILS are a simple and versatile protein and fiber source that are (somewhat) new to me. Did you know that lentils originated in Asia? Here’s how they nutritionally stack up (per cooked cup):

  • They provide 35.7% of your daily protein needs
  • 63% of your daily fiber needs will be met. Their combination of insoluble & soluble fiber wards off heart disease, lowers the spike in blood sugar after you eat, and therefore can help ward off diabetes!
  • Phosphorus, manganese, and iron are just *3* important vitamins that are contained in significant quantities in every cup!Mung Bean, Quinoa, & Lentil Salad Stuffed Avocado | C it Nutritionally
2. MUNG BEANS may not be the most popular bean on the blog, but this tasty vegan protein source is definitely mighty! Here’s what you need to know about these tiny green beans from India:
  • Their small size allows them to cook in half the time of other beans!
  • Per cooked cup, they contain 14 grams of protein and 15 grams of fiber!
  • Low in cholesterol and high in soluble dietary fiber make them a heart-healthy part of any diet.
  • They’re plentiful in vitamins B, C, and K.Mung Bean, Quinoa, & Lentil Salad Stuffed Avocado | C it Nutritionally
3. QUINOA is not actually a grain or bean, but a seed. When cooked properly, it makes the perfect addition to salads, soups, and even breakfast bowls (more protein than oatmeal!)! With 8 grams of complete protein and 5 grams of fiber per cooked cup, it truly is an excellent addition to any diet!Mung Bean, Quinoa, & Lentil Salad Stuffed Avocado | C it Nutritionally

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Smart Snacking Survival Guide + Made In Nature GIVEAWAY!

Disclaimer: I received samples from Made In Nature to review their product, but I was not compensated monetarily. All opinions in this post are my own. 

Unlike 99 percent of people I know in New York City, I bring my own meals and snacks to work and school every day. Friends always know I have something in my bag (and usually to share)hey, I like to be prepared!

Even as I type, I’m munching on a mix of dried fruit, cacao nibs, and dried coconut that the folks at Made In Nature sent me (but more on this later).Smart Snacking|Made in Nature Giveaway|CitNutritionally

I tend to get full quickly. Therefore, I prefer to eat 200-300 calorie mini meals 5-6 times throughout the day. While this works for me, I am certainly not saying this is the only way to eat! I know plenty of people who prefer three square meals, and that’s OK too! 

So what’s my smart snacking criteria? 

  • Fiber-licious! Fiber keeps you full and slows digestion, plus, helps keep you regular (if you know what I mean!). Choose varied sources of fiber to be sure you consume both insoluble and soluble fiber!
  • Protein-packed. Protein aids muscle recovery and satiates our bodies, so I’m always looking to add some into my meals and snacks…but not too much (read more about that here).
  • Full of (healthy) fat! Fat helps us absorb certain vitamins and minerals more efficiently, so anytime I’m eating a nutrient-rich food I make sure I have some fat along with it, but always a healthy fat! Fat also slows digestion and bumps up our satiety factor, so it’s an extremely important aspect of healthy snacking! Be sure to avoid or limit trans and saturated fats because those have been shown to increase our risk of heart disease.
  • Delicious…because if I don’t find it tasty, I’m not going to be satisfied, which is a huge component of a well-rounded snack.
  • Diversity! I love snacks that include multiple foods and flavors so I don’t get bored. {You know, those times when an apple alone just won’t do it!}Smart Snacking|Made in Nature Giveaway|CitNutritionally

Now that you know what I look for, here are some of my nearest and dearest, go-to smart snacks:

Made in Nature Fusion Packs

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Why I Am NOT The Food Police

Hi, my name is Chelsey, and I love food. Healthy or not (OK, mostly healthy), gluten-free or gluten-full, new on-the-market buzz or old favorites…I try not to discriminate…except for when it comes to my food allergies (but that’s a whole other story!).

Knowing I’m a clinical nutrition student, do you expect any different? (Maybe? Be honest!) 

Well, two things typically happen when people find out I’m in school for food nutrition:

1. The floodgates open with questions,


2. People become very guarded about their dietary habits (and inquisitive about mine).

On the latter note, I’m here to set something straight…Dietitians (and dietetic students) are NOT the food police!

Source: Do Good Buy Us

Source: Do Good Buy Us

Most of us enter the field because we love food (even though we may have a stronger desire for healthier options than the average Joe). We also want to help you become your best self, teach you how eating better can make you feel better and optimize performance, and watch you heal certain ailments or delay a tragic diagnosis. At least this is what I hope to do. Continue reading

Single-Serve Peach Crumble

When I see PEACHES at the farmer’s market, I know it’s summer (in case the heat, humidity, and gradual tans on my coworkers wasn’t enough of a hint). They’re just one of those fruits…hard to find out-of-season, the absolute perfect mess, and the ultimate mystery (seriously…why are they fuzzy?).Peach Crumble | C it Nutritionally

In the stone fruit family, peaches are a nutritional powerhouse! Your average sweet peach will only cost you 60 caloriesThat’s what I call a dessert win! Plus, no fat or cholesterol, over 2g fiber, and 1.5g protein (Yes, fruits and vegetables DO contribute some protein to your diet!!!). 

Your standard dishes get the ultimate makeover with the addition of this versatile fuzz

Peach Crumble | C it Nutritionally

    • Dice peaches for an excellent accompaniment to lean protein, fish, or even salsa.
    • Grill them for an unrivaled dessert.
    • Puree roasted peaches to add to a smoothie or salad dressing.
    • Chop ‘em up in any salad for some sweet Georgia peach lovin’.
    • Use them in a pie, tart, crisp, or crumble (see below!)Peach Crumble | C it Nutritionally

    I indulge in something sweet every night of the week, whether it’s a bowl of cherries, some dark chocolate, or a slice of pie. But when there’s pie around I’ll just want to pick endlessly…c‘mon, that crumble topping?!?

    {Fruit pies count as a serving of fruit, right?} 

    Well, I wanted to make an individual, portion-friendly option that removes the free-range temptation of an entire pie, but delivers the utmost deliciousness.

    Enter: My single-serve peach crumble! 

    Peach Crumble | C it Nutritionally

    Now does that look like a scrumptious AND healthy dessert or what?!

    Or breakfast??? 

    Snack time?? 

    You can thank me later!

    Peach Crumble | C it Nutritionally

    I simply halved ripe (but not mushy) peaches, exaggerated the hole in the center, and stuffed with crumble goodness (that’s even vegan and can be made gluten-free!).

    Peach Crumble | C it Nutritionally

    I used a combination of oats, pepitas, brown sugar, and cinnamon as the base of my crumble, but you can get creative. Swap in thinly sliced almonds, wheat germ, or even dried coconut flakes…mmmm!

    fiber and protein-packed crumble that tastes even better than it looks…what more could you ask for on this #MeatlessMonday? 

    Peach Crumble | C it Nutritionally

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    Mindful Eating in 5 Easy Steps

    The other week I participated in an Everyday Health twitter chat on how to reduce summer stress. The conversation focused on how to sloooow down and have more fun-in-the-sun!

    Now, I know what you may be thinking…summer is all about “livin’ easy!” But countless social obligations, happy hours, and scorching temperatures can lead to stress and anxiety (Cue: AHHH!). To enjoy the warm weather, while still tackling all of your responsibilities at work, home, and for yourself, let’s focus on being mindful…especially about our health!Mindful Eating |C it Nutritionally

    As someone in the field of nutrition and health, I zoomed in on the conversation of mindful eating. Continue reading

    Stone Fruit Salad

    Happy Monday friends! 

    I hope you had as wonderful of a weekend as I did – My boyfriend and I went on an adventure to Michigan to visit his parents! Not only did we have such a great time with his parents (thanks again for having me!), but it was great being back in the midwest!

    We drove the 10 hours from New York, which actually wasn’t as stressful and exhausting as I remember in college (Go Blue!!). We saw a great comedy show, had a relaxing BBQ, saw the movie Chef, and I went for a ride in their Cobra (yeah, I didn’t know what that was either at first…hello Motor City!).

    Do you know how beautiful it is there? Go visit! #PureMichigan! Cherries

    Anyways, knowing I’m a nutrition student with food allergies, my boyfriend’s mom stocked up on some of my favorite foods — sunflower seed butter, berries (thank you!) — and took me to some beautiful markets in the neighborhood. These weren’t just your average melons… Continue reading

    Work Towards a Healthy Summer Now!

    **Don’t forget to enter The New Greenmarket Cookbook GIVEAWAY!!! Click here to find out how to enter!**


    Among the fun in the sun, it’s important to take time for your HEALTH! While the bikini bod “pressure” encourages some to kick their healthy eating plans into high gear, others get distracted by the countless parties, happy hours, and longer days.

    Have a healthy summer

    To keep your focus on point this season, I’m here to help you have a FUN and healthy summer! Continue reading

    Summer Pasta with Sungold Tomatoes + Greenmarket Cookbook Giveaway

    Happy Meatless Monday!!! I hope your holiday weekend included a delicious BBQ, fireworks, and FUN with friends and family!Summer Pasta with Sungold Tomatoes

    Today, I’m sharing a simple summer recipe from The New Greenmarket Cookbook AND giving you the chance to WIN a copy of this beautiful and delicious book! 

    Now that’s how you turn around a MONDAY! 

    The New Greenmarket Cookbook

    I don’t know about you, but I think there’s something special and nostalgic about using an actual cookbook in the kitchen. Yes, you can find recipes on the internet (Hello! Bloggers like me provide tasty recipes every day!), but I think cooking with a ream of paper that tells a story of accumulating experience is the best way to refine your craft…or learn something new!

    So when I was approached by the masterminds behind The New Greenmarket Cookbook asking if I could share a scrumptious summer recipe and offer my loyal readers a chance to WIN a copy, I jumped at the chance!Pasta Salad with Sungold Tomatoes Continue reading

    New Couple Alert! Watermelon Tomato Salad

    Happy almost July 4th weekend!!!

    As the holiday approaches, I’ve spent countless hours scouring Pinterest for all the latest and greatest July 4th-themed recipes. As I was scrolling and pinning away, dessert nostalgia swept over me for one of my favorite childhood desserts — The Firecracker! You know, the red, white, & blue popsicle that was heaven after a hot and sandy day at the beach! July 4th!

    While I may not favor the same treat these days, I do still love July 4th weekend. Not only because my brother got married last year on this very special weekend, but because who doesn’t love an excuse for a BBQ, fireworks, (and an extra day off…to blog, of course!!).

    I relish in the flavors of summer — juicy berries and watermelon, sweet tomatoes, crisp greens, ripe stone fruits, and smoky grilled vegetables and fish. Plus, the joy of entertaining outdoors and the happiness that accompanies sunshine!Watermelon Tomato Salad

    If you’re hosting a party or attending one this weekend, I have a simple Watermelon Tomato Salad for you that screams SUMMER!

    This particular salad is special to me because it just happens to be the background photo that you see on my blog’s homepage!

    How delish does it look?!? 


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