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

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
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: ✅ Tackle emotional eating by recognizing triggers with a Mindful Eating Journal. ✅ Cultivate self-awareness and mealtime mindfulness for lasting weight control. ✅ Keep on track and pumped for making smart, healthy food choices. ✅ 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 advice—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! ✍️ Mindful Eating Journal PDF Download https://mynutritiondesign.com/mindful-eating-food-journal-pdf From the blog 👩‍💻 Mindful Eating Journal: Templates, Prompts, and Printable PDFs: https://mynutritiondesign.com/your-mindful-eating-journal-templates-prompts-and-printable-pdfs/ 🌟 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 – 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 Sauté 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 👇 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 👇 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
Navigating restaurants can be challenging when trying to focus on portion control. By planning ahead you can dine out without compromising your weight loss goals. 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
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