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I’m Karman,, Registered Dietitian & Author living in Nashville, TN. I'm glad you're here! Read More

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10 Gifts Healthy Foodies
Tart Cherry Juice Mocktai
Watermelon Revitalizer
Yogurt Bark with Raspberr

The drizzle makes all the difference🍯😍 We know pl

The drizzle makes all the difference🍯😍

We know plain Greek yogurt offers gut health benefits but I personally can’t eat it by itself 🙅🏻‍♀️ And really, we can maximize the nutritional benefits of this snack or breakfast option by pairing it with other foods 🙌🙌

This little yogurt parfait is providing probiotics + protein + satiating fats from the Greek yogurt, fiber + antioxidants from the fruit 🫐🍌, and a hint of sweet from 🍯 to make it all taste delicious together! For crunch, sometimes I add a little bit of granola or nuts.

Do you enjoy plain Greek yogurt? What are your favorite toppings to add to it?

Food, friends, and (fun) learning—that’s what the

Food, friends, and (fun) learning—that’s what the Today’s Dietitian Symposium was filled with! It’s always great to reconnect with colleagues & friends in-person and to meet new ones 🤗

A few event highlights & session takeaways:

🌴Meeting @joybauer at the @lacroixwater tropical party & watching her on stage as she shared two refreshing recipes

🍕The best pizza party EVER with @danawhitenutrition @cookinrd and Chris Mohr.

🐝 Learning about honey bees @epcot_center with @nationalhoneyboard, and trying several dishes from the Honey Bee-Stro during the annual Flower & Garden Festival 🍯 You can thank bees for every meal you eat! Every 3rd bite of food we take is thanks to pollinators 🐝🦋

💫Trying new products in the Expo & picking up some of my favorite dietitian conference finds like @sunsweetgrowersinc prunes (yes, we all get excited about these!), new-to-me flavors of @goultima , and trying a tasty recipes and samples at the @cawalnuts booth, @lifewaykefir & @wonderfulpistachios

🤓 Excellent educational sessions, as always at TDSS 👏 From @patriciabannan & @minddietmeals —we learned about nutrition & lifestyle habits to help support cognitive resilience 🧠

FIBER was a hot topic with so much great research to support the benefits of including ALL fiber foods (fruits, veggies, whole grains, beans, nuts & seeds) daily 🍓🍞🥗🥑🫘

👩🏻‍🍳 Wellness is a top priority for most people but Americans continue to fall short of recommended intakes of fruits, vegetables, whole grains. This is for a # of reasons but one of those reasons is knowing HOW to prepare these foods in a way that is DELICIOUS & repeatable. This is where culinary nutrition education comes in! I’m so excited to see more programs and dietitians in this space to teach the practical skills!

🫐 @yourhairnutritionist & @gettheskine did an excellent job presenting about the connection between dermatology, nutrition, and chronic disease. The skin tells us so much! They shared common dermatological signs associated with PCOS, menopause, and type 2 diabetes, and functional foods to support each.

Thanks to the @todaysdietitian team for another top-notch Symposium!

Last week, we went camping in @visitbrowncounty an

Last week, we went camping in @visitbrowncounty and the temps were a bit cool & we had some rainy 🌧️ weather. But that doesn’t stop us from making delicious meals!

I packed @kevins.natural.foods Teriyaki Beef (#giftedsample) along for the trip and some frozen quinoa/rice blend so we could make a quick stir fry. The Teriyaki Beef is so flavorful and tender—no need to add any additional seasonings or sauces! We just added some zucchini, carrots, and onion 🧅 to balance out the meal 🍽️

Dinner in < 10 minutes….10/10 will make again (whether at home or in our camper!).

Attended my first Food Health LIVE event this week

Attended my first Food Health LIVE event this week, which brings leaders in healthcare, policy, retail and technology together to learn & discuss how food can improve health outcomes and reduce risk of chronic disease. This really got my wheels turning 🧠💭 —such great conversation and very motivating to see what’s new and what’s coming in this space!

It made me so happy to see several dietitians speaking at the event too—from the @mayoclinic, @delta, and @giant

So appreciative of @cookunity for the invitation to attend this event and their session, Balancing Nutrition in the Age of GLP-1. We also watched a fun culinary demo from chef @hongthaimee 🔪 I’m going to make her Chicken Satay Quinoa Bowl at home!

We were able to try the CookUnity GLP-1 collection of meals which are protein-forward and nutritionally optimized. I tried the Sriracha Honey-Glazed Salmon Bites with Kale Crunch Salad and it had great flavor 👏

While the meals were from a ‘specialized’ menu for GLP-1, I don’t think most people realized it and were very satisfied with the flavor and variety. Proof that eating well or following a specific diet doesn’t have to be bland or boring! With some cooking knowledge, you can enjoy good-for-you foods & meals 🍽️

I’m definitely in my cottage cheese era 💃🏻 It’s be

I’m definitely in my cottage cheese era 💃🏻 It’s become my preferred go-to snack! I was so excited to be one of the first dietitians in the country to try the new higher-protein cottage cheese from @muluprotein, and let me tell you—it’s delicious! #samples

You’ll find 18 grams of protein in a 1/2 cup serving (33% more than other cottage cheese). It contains two types of protein, providing all 9 essential amino acids and longer-lasting protein delivery, meaning you stay fuller longer and it’s great for post-exercise recovery 💪

@muluprotein is currently available at Walmart and you’ll find a 2% milkfat & 4% milkfat option.

Now, tell me all your favorite ways to enjoy cottage cheese!

Enjoying spring produce straight from our garden 🫛

Enjoying spring produce straight from our garden 🫛🥬

I decided to plant a lot more lettuce this year because 1) it’s super easy to care for, 2) it doesn’t need a lot of space, and 3) it encourages me to eat more leafy greens 👏

Sugar snap peas also produce a lot and I love snacking on them raw or freezing so we can use in stir-fry dishes 🫛

Have you tried growing veggies at home? If you don’t have much space or a yard, large containers/planters can work for growing lettuce, peppers, tomatoes & herbs 🪴

Last week, I was in West Virginia speaking to diet

Last week, I was in West Virginia speaking to dietitians at the annual nutrition & dietetics conference about the connection between what we eat & how we sleep 🥑🥬🍌💤

Here’s a few big takeaways for my fellow RDN colleagues....

1. Sleep is a Vital Sign—Treat it like one. 📋
If a person’s sleep schedule is a mess, their metabolic health may be, too. Consistency is the goal. Start by asking clients: “Do you have a consistent bed time and wake time during the week and on weekends?”

2. The Tryptophan/Protein-Sleep Connection 🥩
Tryptophan helps support melatonin production (and we know that melatonin helps signal to the body that it’s time to prepare for sleep!). High-quality protein provides tryptophan to help support sleep, plus protein at meals can help keep blood sugar levels more stable rather than dipping at night.

3. Sleep Prepping 🌙
Just as we share meal prepping tips, we should teach “sleep prepping”. Preparing for a good night’s sleep begins when we first wake up in the morning with the amount of light we take in, the foods we eat throughout the day, moving our body, managing stress & more!

Let’s keep helping our clients eat well and sleep well! 🛌

Huge thanks to the West Virginia Beef Council & National Cattlemen’s Beef Association for sponsoring this talk & making it possible to share this information with dietitians.

#sleephealth #dietitian #nutrition #eatwellsleepwell

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