Resources

Get FREE access to a treasure trove of resources that will
effortlessly help you along your weight management journey!

Resources

Get FREEย access to a treasure trove of resources that will
effortlessly help you along your weight management journey!

My Nutrition Design Resources Mobile
"5 Days of Easy Cool Dinners to Jump Start Your Mindful Weight Management Journey!" Recipe Book Cover displayed on an iPad

Get quick and easy meals to the table and start enjoying food again

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Get quick and easy meals to the table and start enjoying food again

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Hi, I’m Voula Manousos.

Iโ€™m a dietitian based in the greater Boston area with a passion for helping people live healthier, happier lives while managing their weight.

My mission is to inspire, support and educate each individual on their journey. Whether it be through one-on-one training or virtual courses, I am here to give you the resources you need to thrive. Here on my resources page you’ll find free downloads, recipes, video demonstrations, and more to help guide you on your journey to better nutrition.

Watch these videos for useful advice and helpful guidance on how to manage weight and create a healthier lifestyle.

If you like these, subscribe to my YouTube channel for new content so you never miss out!

Warm up your winter with our Flavorful Chicken Creole recipe, perfect for those seeking a nutritious and delicious meal that's quick to prepare. In this video I will walk you through a simple and flavorful Chicken Creole recipe that can be made in under an hour and can easily fit into your meal planning for the week. This stew can be added over quinoa, brown rice or even bulgur to give it that extra punch of fiber that will keep you full and deliciously satisfied! Hi, I'm Voula, a Registered and Licensed Dietitian. I'm passionate about introducing meals like this flavorful Chicken Creole dish that allow for a balanced approach to weight management. With dishes like this, there's no need for restrictive diets that leave you unsatisfied and โ€œhangryโ€. What You'll Learn: ๐Ÿ‘‰ Step-by-step instructions for preparing a flavorful Chicken Creole. ๐Ÿ‘‰ How to incorporate high-protein ingredients like chicken and optional beans (kidney beans or chickpeas) for a more filling meal. ๐Ÿ‘‰ Ways to add more vegetables like zucchini, broccoli, or cauliflower for extra fiber and nutrients. Want to skip ahead? 00:00 - Intro 00:32 - About the recipe 02:28 - Ingredients and Directions 02:48 - Chop celery, onion, and bell pepper 03:40 - Chop the chicken 04:02 - Saute chicken until brown, set aside 04:15 - Saute onion, celery, and bell pepper 04:23 - Add tomato, chicken broth, tomato paste, oregano, thyme, basil, salt, pepper, and garlic. Bring to a boil. 04:56 - Add the cooked chicken 05:04 - Serve and enjoy 05:15 - Outro 06:07 - More resources for you ๐Ÿ‘ For more practical meal ideas, especially ones centered around quick and easy meals like this Chicken Creole recipe, please subscribe to my channel. I share helpful content regularly to guide you on your health journey. ๐Ÿ“š Struggling with winter weight gain? I've got you covered! Check out my complimentary ebook and mindful eating journal with prompts. This resource will help you break free from restrictive diets and guide you on a path to mindful weight management. ๐Ÿ‘‡ https://mynutritiondesign.com/mindful-eating-food-journal-pdf/ ๐Ÿ”” Stay in the loop! Turn on notifications to get updates on the latest videos full of recipes, helpful tips on weight management, and healthy lifestyle advice. ๐Ÿ“ Iโ€™d love to hear from you! Drop a comment below and let me know if you loved this dish, or share any tips and variations you tried. Can't wait to read your comments! ๐Ÿ˜‰ Facebook: https://www.facebook.com/mynutritiondesign Instagram: https://www.instagram.com/free.from.diets.rd/ LinkedIn: https://www.linkedin.com/in/voula-manousos-b112a38b/ Website: https://www.mynutritiondesign.com #FlavorfulChickenCreole #HealthyEating #WinterRecipes #QuickMeals #NutritiousCooking #FamilyDinners #HealthyLiving #MindfulEating #WeightManagement #HomeCooking #EasyRecipes #HealthyChoices #Foodie #DeliciousDinners #HealthyLifestyle #CookingAtHome #MealPrepIdeas #WholesomeFood #TastyRecipes #KitchenInspiration
Looking for a delicious and filling breakfast or snack that is quick and easy and will have you coming back for more? Follow along as I guide you in creating these Oatmeal Banana Breakfast Bars that are perfect for those hectic mornings or busy days. These bars are not just a tasty treat but also a time-saver, and a smart choice for people looking to manage their weight without diets and deprivation. Packed with the goodness of oats and bananas, they're the ideal grab-and-go breakfast. Ditch the processed bars and cookies and consider making this wholesome bar today. Follow these simple steps to whip up a batch of these delicious bars that are sure to become a morning favorite! Want to skip ahead? 00:00 - Intro 00:55 - About the recipe 02:10 - Ingredients and directions 02:23 - Add bananas, almond butter, eggs, vanilla extract, maple syrup, and coconut oil to the processor. Process until smooth 02:54 - Combine and mix quick-cook oats, almond flour, coconut flour, flax meal, baking soda, baking powder in a bowl. 03:22 - Add processed, wet ingredients. 03:45 - Shape and put in a pan. Bake 04:28 - Serve and enjoy 04:33 - Outro 05:36 - More resources for you ๐Ÿ‘ If you loved this recipe, please show your support by hitting the 'Like' button and consider subscribing for more health, wellness, and recipe contents. ๐Ÿ“š Also, for more delicious recipes like this, be sure to grab my free eBook '5 Days of Easy Cool Dinners.' ๐Ÿ‘‡ https://mynutritiondesign.com/5-days-of-easy-cool-dinners-opt-in/ ๐Ÿ“š For more insights on how to avoid weight gain during the cold winter months, check out my latest blog, โ€œ7 Strategies To Avoid Winter Weight Gainโ€. ๐Ÿ‘‡ https://mynutritiondesign.com/avoid-winter-weight-gain/ ๐Ÿ”” Stay in the loop! Turn on notifications to get updates on the latest videos full of recipes, helpful tips on weight management, and healthy lifestyle advice. ๐Ÿ“ Iโ€™d love to hear from you! Drop a comment below and let me know how your Oatmeal Banana Breakfast Bars turned out, or share any tips and variations you tried. Can't wait to read your comments! ๐Ÿ˜‰ Facebook: https://www.facebook.com/mynutritiondesign Instagram: https://www.instagram.com/free.from.diets.rd/ LinkedIn: https://www.linkedin.com/in/voula-manousos-b112a38b/ Website: https://www.mynutritiondesign.com #OatmealBananaBars #BreakfastIdeas #HealthyEating #QuickRecipes #HomemadeBreakfast #OatmealRecipes #BananaRecipes #BreakfastBars #EasyCooking #HealthySnacks #Foodie #YummyBreakfast #NutritiousMeals #KitchenHacks #MorningRoutine
Feeling the winter chill and worried about weight gain? Avoid winter weight gain with these tips! As temperatures drop, don't let your health goals slip away. In this video, discover how to stay on track with your health during the colder months. I'll guide you through five effective strategies to maintain your weight and overall well-being, even as winter challenges our routines. Get ready for insightful tips on meal planning, stress management, and enjoyable exercises that are key to achieving your weight management goals even during the winter! What You'll Discover in This Video: ๐Ÿ‘‰ Myth-Busting Winter Weight Gain: Understand why gaining weight in winter isn't inevitable and how you can turn the tide. ๐Ÿ‘‰ Top 5 Winter Weight Management Tips: From strategic meal planning with whole foods to engaging in enjoyable physical activities, I've got you covered. These are key to avoiding winter weight gain. ๐Ÿ‘‰ Stress Management for Better Health: Learn how managing stress can significantly impact your weight and overall well-being. ๐Ÿ‘‰ Mindful Eating Practices: Enhance your focus on food choices and eating habits for a healthier lifestyle. This is a crucial aspect to avoid winter weight gain with these tips. ๐Ÿ‘‰ Building a Supportive Network: Discover the power of having a support system in your journey towards weight management. Want to skip ahead? 00:00 - Intro 00:50 - Is it normal to gain weight during the winter months? 01:39 - Factors that affect weight during the winter 01:45 - The cold weather 02:02 - Holiday meals and snacks 02:23 - Sleep patterns 02:42 - Seasonal Affective Disorder (SAD) 03:25 - 5 Strategies to avoid winter weight gain 03:38 - Add more whole foods to your diet 04:37 - Cultivate calm to counter stress 05:27 - Staying active 07:03 - Enhanced mindful eating 08:42 - Fostering a supportive network 09:51 - Outro ๐Ÿ“ More resources for you: Read my detailed blog post: "7 Strategies to Avoid Winter Weight Gain" ๐Ÿ‘‡ www.mynutritiondesign.com/avoid-winter-weight-gain ๐Ÿ‘ If this video resonates with you, please show your support by hitting the 'Like' button and consider subscribing for more health and wellness content, and sharing with others who might find it helpful. ๐Ÿ”” Stay in the loop! Turn on notifications to get updates on the latest videos full of helpful tips on weight management and healthy lifestyle advice. ๐Ÿ“ Your thoughts and questions are important! Drop a comment below about your experiences with managing your weight in the winter and healthy eating. Let's discuss and learn together! Facebook: https://www.facebook.com/mynutritiondesign Instagram: https://www.instagram.com/free.from.diets.rd/ LinkedIn: https://www.linkedin.com/in/voula-manousos-b112a38b/ Website: https://www.mynutritiondesign.com #WinterWeightGain #HealthyLiving #FitnessTips #MindfulEating #StressManagement #StayActive #HealthAndWellness #WeightManagement #AvoidWinterWeightGain
Looking for a hearty, vegan winter warmer soup? This delicious Chickpea, Butternut Squash, and Corn Soup is perfect for those chilly days. It's a healthy, filling, and vegan-friendly option that's quick to whip up. In this video, youโ€™ll learn how to make this tasty vegan soup, ideal for warming up in winter. Not only is it a delight for your taste buds, but it also supports your health and weight management goals. This soup is a nutritional powerhouse! ๐ŸŒพ Rich in Fiber: With chickpeas as a key ingredient, each spoonful is brimming with fiber and sustaining protein. ๐Ÿ’ Supports Heart Health: Loaded with beneficial fats essential for a healthy heart. ๐ŸŒฑ Plant-Based Proteins: A fantastic source of proteins from plants, boosting overall health and vitality. So if youโ€™re craving something tasty and nourishing, this vegan soup recipe is just what you need! Want to skip ahead? 00:00 - Intro 01:06 - About the recipe. 02:49 - Ingredients and directions. 03:01 - Chop the onion and rosemary. 03:35 - Sautรฉ onion, garlic, turmeric powder, and rosemary. 03:51 - Add chickpeas, corn, butternut squash, and vegetable broth. 04:00 - Stir and bring to a boil. Simmer for 20 minutes. 04:05 - Purรฉe half of the soup using a blender until smooth. 04:14 - Add purรฉe back to the pot. Stir. 04:30 - Garnish with red pepper flakes and serve. 04:35 - Outro. 05:31 - More resources: Check out my latest blog. 05:50 - More resources: Download my FREE โ€˜5 Days of Easy Cool Dinnersโ€ Ebook. ๐Ÿ‘ Enjoying this video? Don't forget to hit the subscribe button for more delicious and nutritious recipes. ๐Ÿ“š More Resources for You: ๐Ÿ“ For more on healthy eating, check out my blog, "Portion Distortion: 7 Simple Strategies to Keep Your Holiday Meals in Check." ๐Ÿ‘‡ https://mynutritiondesign.com/portion-distortion/ ๐Ÿ“š Also, for more delicious recipes like this, be sure to grab my free eBook '5 Days of Easy Cool Dinners.' ๐Ÿ‘‡ https://mynutritiondesign.com/5-days-of-easy-cool-dinners-opt-in/ ๐Ÿ’— Follow me on Social Media! Facebook: https://www.facebook.com/mynutritiondesign Instagram: https://www.instagram.com/free.from.diets.rd/ LinkedIn: https://www.linkedin.com/in/voula-manousos-b112a38b/ Website: https://www.mynutritiondesign.com #QuickEasySoup #HealthyFillingSoup #VeganRecipes #ChickpeaSoup #ButternutSquash #CornSoup #WinterRecipes #PlantBasedEating #NutritionGoals #HeartyMeals #VeganCooking #FiberRichFood #HeartHealthy #MealPrepIdeas #ComfortFood #TastyVegan #HealthyEating #CookingAtHome #FoodieFriday #SoupLovers
Ever wondered why it feels like you're eating more than you should? In this video, I talk about the truth about portion distortion. I unveil the reality behind increasing portion sizes and how they contribute to subtle yet significant weight gain. Plus, I'll share seven essential strategies to help you master portion control. Whether you're enjoying holiday meals or everyday dining, these tips will empower you to make mindful choices. Navigate the Holiday Season: Get practical tips to avoid overindulgence during festive times. Learn how to enjoy your favorite holiday meals without falling prey to portion distortion. Decoding Portion Distortion: Understand how our perception of 'normal' serving sizes has shifted over the years and its impact on our eating habits and health. Embrace Mindful Eating: Discover how eating slowly and mindfully can transform your relationship with food. I'll guide you through simple techniques to enhance your eating experience. Want to skip ahead? 00:00 - Intro 00:34 - The power of using a Mindful Eating Journal 01:35 - What is Mindful Eating Journal 02:37 - Why use a Mindful Eating Journal and what are its benefits? 04:22 - Grab my free Mindful Eating Journal 04:56 - Helpful Mindful Eating prompts to include in your journal 05:30 - Questions to ask yourself before eating 05:50 - Questions to ask yourself after eating 06:19 - Emotional triggers and responses to eating 07:16 - Tips to stay consistent with food journaling 07:22 - Tip #1: Set a dedicated time for journaling 08:00 - Tip #2: Integrate journaling into your meal time routine 08:32 - Tip #3: Setting aside some time to review and reflect 09:32 - Outro Looking for more resources? Check out the link below for a free PDF on Mindful Eating Journal Prompts, a helpful tool to assist you on your journey to balanced nutrition and portion control. ๐Ÿ‘‡ https://mynutritiondesign.com/mindful-eating-food-journal-pdf/ ๐Ÿ‘ If this video resonates with you, please show your support by hitting the 'Like' button, subscribing for more health and nutrition content, and sharing with others who might find it helpful. ๐Ÿ”” Stay in the loop! Turn on notifications to get updates on the latest videos full of nutrition tips and healthy lifestyle advice. ๐Ÿ“ Your thoughts and questions are important! Drop a comment below about your experiences with portion control and healthy eating. Let's discuss and learn together! Facebook: https://www.facebook.com/mynutritiondesign Instagram: https://www.instagram.com/free.from.diets.rd/ LinkedIn: https://www.linkedin.com/in/voula-manousos-b112a38b/ Website: https://www.mynutritiondesign.com #PortionControl #HealthyEating #WeightManagement #NutritionTips #MindfulEating #PortionDistortion #BalancedDiet #HolidayEating #FoodAwareness #HealthyLifestyle #EatMindfully #NutritionMatters #HealthyChoices #PortionSizeMatters #MindfulLiving #HealthyHabits #EatingRight #WellnessJourney #NutritionEducation #HealthyEatingTips
Get ready to dazzle your holiday table with a Healthy Holiday Charcuterie Board! In this video, I'll show you how to assemble a charcuterie board filled with fresh veggies, fruits, nuts, and a mouth-watering white bean pumpkin dip. This board is not just a treat for the eyes but also packed with heart-healthy fats, protein, and fiber. Whether you're hosting a Thanksgiving dinner or a holiday party, this board is sure to be a hit. It's easy to make, absolutely delicious, and keeps your weight loss or weight management goals on track. Plus, it's a fun way to include healthy options on your holiday table! Feel free to customize the board to your liking. Add pomegranate arils, persimmons, pumpkin seeds, or swap in broccoli for cauliflower. The possibilities are endless! Want to skip ahead? 00:00 Intro 01:00 Letโ€™s create a holiday charcuterie board 01:31 Charcuterie board swap recommendations 02:17 Holiday charcuterie board recipe 02:29 Slice the apple 02:43 Slice the pear 02:58 Cut florets off stem into bite-sized pieces 03:25 Slice bell peppers 03:40 White Bean Pumpkin dip recipe 03:45 Zest and juice lemon 03:52 Chop sage 04:02 Process until smooth (white beans, pumpkin, garlic, sage, tahini, olive oil, lemon juice, lemon zest, cayenne pepper, and salt) 04:24 Add white bean pumpkin dip to the board, Decorate your board, and enjoy! 04:42 Outro 05:07 Download my FREE PDF If you enjoy this content, please support my channel by subscribing below and don't forget to hit the like button. For more insights on mindful eating this holiday season, get my free PDF titled "Mindful Eating Journal and Prompts." Start your journey to better health and manageable weight today! Link below ๐Ÿ‘‡ https://mynutritiondesign.com/mindful-eating-food-journal-pdf/ Ready to build your healthy holiday charcuterie board? Try it today and let me know in the comments how it turned out for you! If you enjoyed the recipe, don't forget to share this video with your friends! Facebook: https://www.facebook.com/mynutritiondesign Instagram: https://www.instagram.com/free.from.diets.rd/ Website: https://www.mynutritiondesign.com #HealthyHolidayEats #CharcuterieBoardIdeas #MindfulEating #FestiveFeasting #DietitianApproved #HolidayRecipes #WellnessJourney #NutritiousAndDelicious #CreativeCooking #HealthyEntertaining #FoodieFun #PumpkinDip #FreshIngredients #HolidayHealth #EatWellLiveWell #FestiveFoodie #HealthyHolidays #GuiltFreeGourmet #TastyAndHealthy #JoyfulEating
Kickstart your weight loss with mindful eating! Say no to restrictive diets and hello to satisfaction with 'Your Mindful Eating Journal.' In this friendly guide, I'll walk you through how this powerful tool can revolutionize your approach to weight loss. You're about to learn how to: โœ… Tackle emotional eating by recognizing triggers with a Mindful Eating Journal. โœ… Cultivate self-awareness and mealtime mindfulness for lasting weight control. โœ… Keep on track and pumped for making smart, healthy food choices. โœ… Document your weight loss wins and personal growth in your Mindful Eating Journal. Packed with practical tips and thoughtful prompts, this video isn't just adviceโ€”it's the start of your personal journey into a deeper understanding of your relationship with food. Break away from the dieting blues and find your path to enduring weight loss success! Want to skip ahead? 00:00 - Intro 00:34 - The power of using a Mindful Eating Journal 01:35 - What is Mindful Eating Journal 02:37 - Why use a Mindful Eating Journal and what are its benefits? 04:22 - Grab my free Mindful Eating Journal 04:56 - Helpful Mindful Eating prompts to include in your journal 05:30 - Questions to ask yourself before eating 05:50 - Questions to ask yourself after eating 06:19 - Emotional triggers and responses to eating 07:16 - Tips to stay consistent with food journaling 07:22 - Tip #1: Set a dedicated time for journaling 08:00 - Tip #2: Integrate journaling into your meal time routine 08:32 - Tip #3: Setting aside some time to review and reflect 09:32 - Outro Ready to start a real, feel-good weight loss journey? Grab your Mindful Eating Journal and let's get going today! โœ๏ธ Mindful Eating Journal PDF Download https://mynutritiondesign.com/mindful-eating-food-journal-pdf From the blog ๐Ÿ‘ฉโ€๐Ÿ’ป Mindful Eating Journal: Templates, Prompts, and Printable PDFs: https://mynutritiondesign.com/your-mindful-eating-journal-templates-prompts-and-printable-pdfs/ ๐ŸŒŸ Found these tips helpful? Give this video a big thumbs up and let me know! If you haven't already, hit that subscribe button for more insights on weight management. I'd love to hear your thoughts and experiences โ€“ drop a comment below and let's start a conversation! Your feedback fuels my passion to bring you more valuable content. Facebook: https://www.facebook.com/mynutritiondesign Instagram: https://www.instagram.com/free.from.diets.rd/ Website: https://www.mynutritiondesign.com #MindfulEating #SustainableWeightLoss #NoMoreDiets #EatingAwareness #MindfulEatingJournal #HealthyHabits #WeightManagement #FoodMindfulness #DietitianTips #EmotionalEating #MindfulMeals #EatMindfully #WeightLossJourney #HolisticHealth #NourishNotPunish
The food label on food packaging can help you make healthier choices and control your portion sizes. Watch the full video: https://youtu.be/m5FpBYzIgKg More about the full video: Welcome to Part 2 of our informative video series on portion control tips from a registered dietitian! In this episode, we continue our journey with five more valuable strategies to master portion control and maintain a healthy eating pattern. Discover how to decrease distractions while eating, and learn the art of tuning into your body's hunger cues for mindful eating. Resist the temptation to pick at leftovers and instead, have a plan in place for balanced and satisfying meals. Additionally, we'll explore the importance of checking food labels to make informed and nutritious choices. Join us for more practical insights and advice from our expert dietitian to empower your portion control journey and foster healthier eating habits. Don't miss this opportunity to take charge of your portions and achieve your wellness goals. Remember to subscribe to our channel for more tips and inspiration for a nourishing lifestyle. Sign-Up For My Free Recipe E-Book: https://mynutritiondesign.com/#newsletter-signup Facebook: https://www.facebook.com/mynutritiondesign/ Instagram: https://www.instagram.com/free.from.diets.rd/ Website: https://www.mynutritiondesign.com
Looking for a tasty vegan side dish that's both healthy and delicious? In this video, I'll walk you through a simple cauliflower fried rice recipe that you can whip up in under 30 minutes. This cauliflower fried rice is not only a great substitute for traditional rice but can also align with your health goals. Hi, I'm Voula, a Registered and Licensed Dietitian. I'm passionate about introducing meals like cauliflower fried rice that allow for a balanced approach to weight management. With dishes like this, there's no need for restrictive diets that leave you unsatisfied. Want to skip ahead? 00:00 Introduction 01:17 Cauliflower Fried Rice Ingredients and Directions 01:23 How To Make Cauliflower Fried Rice 01:31 Cut cauliflower florets from stems 02:01 Chop red bell peppers 02:39 Chop onion 03:10 Mince Garlic 03:33 Prep, peel, and mince ginger 04:20 Chop scallions 04:31 Process cauliflower into rice size pieces 04:39 Sautรฉ onion, red bell pepper, garlic and ginger 05:08 Add vegetable broth, soy sauce, and cauliflower rice 05:30 Add shelled edamame, stir until cooked 05:43 Enjoy! 06:10 Check out my latest blog post 06:37 Outro For more practical meal ideas, especially ones centered around healthy alternatives like cauliflower fried rice, please subscribe to my channel. I share helpful content regularly to guide you on your health journey. For more tasty, health-conscious recipes perfect for your weekly routine, check out my eBook, "Five Days of Easy Cool Dinners". Link below ๐Ÿ‘‡ https://mynutritiondesign.com/5-days-of-easy-cool-dinners-opt-in/ Want to dive deeper into nutrition and weight management? Check out my latest blog post on the importance of healthy fats in weight management ๐Ÿ‘‡ https://mynutritiondesign.com/healthy-fats-and-their-importance-in-weight-management/ Ready to make some delicious cauliflower fried rice? Try it today and let me know in the comments how it turned out for you! If you enjoyed the recipe, don't forget to give this video a thumbs up and share it with your friends. Sign-Up For My Free Recipe E-Book: https://mynutritiondesign.com/#newsletter-signup Facebook: https://www.facebook.com/mynutritiondesign Instagram: https://www.instagram.com/free.from.diets.rd/ Website: https://www.mynutritiondesign.com #CauliflowerFriedRice #LowCarb #HealthySideDish #VeganMealPrep #WeightManagement #DietitianTips #PlantBasedCooking #RiceSubstitute #HealthyEating #VeganRecipes #NutritionTips #EasyMeals #HealthySwap #DietitianApproved #CleanEating
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"5 Days of Easy Cool Dinners to Jump Start Your Mindful Weight Management Journey!" Recipe Book Cover displayed on an iPad

“5 Days of
Easy Cool Dinners”

No more scrambling for ideas or feeling overwhelmed by complicated recipes. This book will help inspire you to get quick and easy meals to the table and start enjoying food again!

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ABOUT VOULA MANOUSOS, RD, LDN

Voula Manousos is a Registered Dietitian specializing in mindful eating practices with a focus on weight management.

With over 23 years in the field, Voula has counseled thousands of patients in the areas of weight management.

Voula helps busy women and moms create and implement a highly personalized approach designed to help them manage their weight through a mindful, non-diet approach.

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