Start the day with a berry smoothie! Blend blueberries, strawberries, blackberries and a banana along with your choice of milk or a non-dairy alternative. Add a scoop of protein powder along with flaxseed or cod liver oil for an extra nutritional boost!

Snack on red bell peppers! These make an excellent substitute for the afternoon munchies. Try dipping in fresh hummus or Greek yogurt for additional protein.

Making a salad? Forget the iceberg lettuce and instead toss together spinach, kale, red cabbage, arugula and romaine lettuce.

Add “juicing” to your nutrition regime. What an incredible easy and convenient way to pack in 5 – 7 servings of fruits and vegetables. Kale, spinach, apples, berries, carrots, and ginger are just a few of the most popular ingredients used today. Not only do they make an excellent juice blend but they also provide a variety of color to maximize the nutritional benefits you get from this one drink!

Swap the potato. The simple act of replacing a regular potato with a sweet potato will add more vitamin A, carotenoids, and fiber to your day.

Make a hearty sandwich. Next time you are going to make yourself a turkey sandwich, add spinach, red bell peppers, tomatoes, cabbage, cucumbers, shredded carrots, and sliced avocado for not only a more nutritious feast but also a more filling meal!

Brighten up your plate with a pop of color. Watermelon, kiwi, or mango slices added to a meal of grilled chicken, steamed broccoli, and brown rice can do wonders for the overall appearance and presentation of your dinner meal.


By Adrien Paczosa

Adrien Paczosa is a Registered and Licensed Dietitian practicing in Austin, Texas and the surrounding counties. Adrien is also a Certified Eating Disorders Registered Dietitian(CEDRD). Adrien began her path towards nutrition through her falling down. She has been a dancing since age 2 and in college was a Kilgore College Rangerette. During a practice, she took a fall and broke her foot, and that sparked the ideas of needing a new direction in her life. After graduating in 2003 from the University of Illinois – Chicago with a bachelor of science degree in Human Nutrition, Adrien began her career as a staff dietitian at the hospital in downtown Chicago. She was promoted to the hospital’s Director of Food Service and Nutrition and was responsible for all food preparation as well as patient nutritional care. While working at her clinical job, Adrien maintained her passion for movement by working as a personal trainer and nutrition coach in downtown Chicago. In 2006, Adrien returned to Texas to be close to family, friends, and warmer weather! She opened her private practice, I Live Well Nutritional Therapy in 2007 and has only continued to grown. To date, iLiveWell Nutrition Therapy has multiple locations, contracts with numerous corporations and treatment centers, and currently, five dietitians are employed under iLiveWell. “Creating better access to dietitians!” has been one of the driving forces of Adrien’s company.

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