Nutrition Resource Videos

Meal planning and nutrition education tips and tutorials

“Table Talk with Voula” and “Let’s Do Dinner”

Nutrition Education Videos, Meal planning tips and cooking demos

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 “hangry”. What You'll Learn: 👉 Step-by-step instructions for preparing a flavorful Chicken Creole. 👉 How to incorporate high-protein ingredients like chicken and optional beans (kidney beans or chickpeas) for a more filling meal. 👉 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 👍 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. 📚 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. 👇 https://mynutritiondesign.com/mindful-eating-food-journal-pdf/ 🔔 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. 📝 I’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! 😉 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 👍 If you loved this recipe, please show your support by hitting the 'Like' button and consider subscribing for more health, wellness, and recipe contents. 📚 Also, for more delicious recipes like this, be sure to grab my free eBook '5 Days of Easy Cool Dinners.' 👇 https://mynutritiondesign.com/5-days-of-easy-cool-dinners-opt-in/ 📚 For more insights on how to avoid weight gain during the cold winter months, check out my latest blog, “7 Strategies To Avoid Winter Weight Gain”. 👇 https://mynutritiondesign.com/avoid-winter-weight-gain/ 🔔 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. 📝 I’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! 😉 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: 👉 Myth-Busting Winter Weight Gain: Understand why gaining weight in winter isn't inevitable and how you can turn the tide. 👉 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. 👉 Stress Management for Better Health: Learn how managing stress can significantly impact your weight and overall well-being. 👉 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. 👉 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 📍 More resources for you: Read my detailed blog post: "7 Strategies to Avoid Winter Weight Gain" 👇 www.mynutritiondesign.com/avoid-winter-weight-gain 👍 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. 🔔 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. 📝 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, you’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! 🌾 Rich in Fiber: With chickpeas as a key ingredient, each spoonful is brimming with fiber and sustaining protein. 💝 Supports Heart Health: Loaded with beneficial fats essential for a healthy heart. 🌱 Plant-Based Proteins: A fantastic source of proteins from plants, boosting overall health and vitality. So if you’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 - Sauté 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 - Purée half of the soup using a blender until smooth. 04:14 - Add purée 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 ‘5 Days of Easy Cool Dinners” Ebook. 👍 Enjoying this video? Don't forget to hit the subscribe button for more delicious and nutritious recipes. 📚 More Resources for You: 📝 For more on healthy eating, check out my blog, "Portion Distortion: 7 Simple Strategies to Keep Your Holiday Meals in Check." 👇 https://mynutritiondesign.com/portion-distortion/ 📚 Also, for more delicious recipes like this, be sure to grab my free eBook '5 Days of Easy Cool Dinners.' 👇 https://mynutritiondesign.com/5-days-of-easy-cool-dinners-opt-in/ 💗 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. 👇 https://mynutritiondesign.com/mindful-eating-food-journal-pdf/ 👍 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. 🔔 Stay in the loop! Turn on notifications to get updates on the latest videos full of nutrition tips and healthy lifestyle advice. 📝 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 Let’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 👇 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
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