Giveway! Free Avo Nice Day tote & Live Cooking Webinar

Giveway! Free Avo Nice Day tote & Live Cooking Webinar

Nothing gives me more satisfaction than collaborating with other dietitians. Each of us has a unique skill or talent and it’s so fun to combine forces for good.

This week, I’ve collaborated with Chefs Abbie Gellman and Julie Harrington, who are also RDs. They run the Culinary Nutrition Studio where they offer culinary classes for chefs, dietitians or anyone that wants to learn to cook. I participated as a beta tester and LOVED the course. Both are amazing chefs and dietitians who making cooking more fun.

Join our IG contest! US residents only.

One winner will receive my Avo nice day Eco tote bag and one free live virtual culinary nutrition workshop of their choice with Chefs Abbie and Julie. Enter here to win: Culinary Nutrition Studio on Instagram: “✨GIVEAWAY✨ We are so excited to partner with Lisa Andrews, aka @nutrigirl66 of Sound Bites Nutrition for this giveaway! One winner will…”

The winner can choose from the following workshops:

Culinary Nutrition for Diabetes Management
Thursday, June 17th
6-8 pm EST

Culinary Nutrition for Food Allergies
Tuesday, July 20th
6-8 pm EST

Culinary Nutrition for Cancer
Tuesday, September 21st
6-8 pm EST

Cuisines from Around the World
with Guest Chef and Food Network Star Palak Patel
Tuesday, October 12th
6-8 pm EST



Live Cooking Demo May 15 from 11-12:30

Live Cooking Demo May 15 from 11-12:30

In ‘knead’ of inspiration this spring? Join me Saturday, May 15th in the comfort of your own kitchen! Cook along or sip coffee and watch while I prepare 2 healthy, delicious salads.

This demo is in partnership with the Homepage | Cancer Support Community. I’ve been partnering with them for over 10 years to provide  cooking demos every few months. Other dietitians, chefs and health care providers also do demos. Classes are the third Saturday of each month.

The event is free to the community. You don’t have to have cancer or be a care giver to someone with cancer. Just join me for salad! Link below: Message me for recipes if you’d like to cook along!


Nutritional needs for new moms

Nutritional needs for new moms

Taking care of your family includes keeping them safe and healthy, and nutrition is a huge part of that. In a previous post on the ‘Health Benefits of Family Meals’, we discuss how eating together as a family can help improve overall diet quality, reduce the risks of obesity and heart disease, and encourage children’s nutritional health. The benefits of a healthy diet for children and loved ones are clear, which makes it especially important for parents to keep in mind.

Making sure that your family is eating safely and eating right has to start early. New moms may struggle with this, especially if they’re dealing with their first child. If you want your kids to have the nutritional boost they need, you’re going to want to start as early as possible. Not sure how? Here are a few nutritional tips for new moms that can help with that.

Healthy Fish

A well-balanced diet is especially important for breastfeeding moms, and fish makes up an important element of those diets. Seafood contains important nutrients and proteins that can help boost mom’s and baby’s health, some of which aren’t found in other foods. These include iodine, vitamin D, omega-3 fatty acids, and other nutrients.

Verywell Family recommends adding ‘safer’ seafood into your diet like salmon, tilapia, catfish, and shrimp.  These types of seafood have all of the nutritional benefits above, without the dangers of high mercury levels that you might find in other fish. Be sure to check with your doctor regarding safe levels of consumption, and change up the kind of fish you eat every month to maximize nutrition.


Keeping your baby healthy and happy isn’t possible if you aren’t healthy and happy. While breastfeeding moms should ensure that they’re eating right for their child or children, it’s equally important that they keep their own bodies in good health.

Pregnancy and breastfeeding can sometimes weaken bones, as babies get their calcium from their mothers. In order to boost your strength and your bone health, Brightcore suggests taking doctor-approved collagen supplements as these supplements may support bone health. Boosting calcium and protein levels in your body will only keep it stronger, helping you take care of your kids better.

Milk-making Food

If you’re a new mother concerned about whether your baby is getting enough to eat, one of the most important things you’re going to have to do is eat milk-producing food. A healthy diet is important for you and your baby, but equally essential is the fact that your child needs to be eating enough, period.

Milk production can vary from person to person, and you shouldn’t feel too upset or pressured if you feel like you aren’t hitting your goals. Some food that can help, however, as listed in an article by Today’s Parent, include barley, barley malt, and whole grains like oat. Adding these foods into a well-balanced diet can ensure that you’re producing enough nutrients and milk for your child, which gives them a better shot at being healthy as they grow up.


Finally, one of the most essential nutritional tips you’re going to need as a new mom is, simply, to stay hydrated. According to the Pittsburgh Health Care Report, proper hydration is important for nursing mothers because breast milk is 88% water. That means that you’ll need to make up for the body fluids that your baby is taking in.

Experts recommend that lactating mothers drink about 2 to 2.5 liters of water daily, plus 700 ml of other fluids to prevent dehydration. Two to two and a half liters of water is the typical amount needed for a healthy adult woman, while the 700 ml is meant to replenish the fluids you lose through breastfeeding. This equates to 8 to 10 (8 ounce.) cups of water daily. While keeping hydrated is fairly simple, it’s one of the best things you can do to keep you and your baby healthy. Be sure not to skip out on your water intake!




Live Cooking Demo May 15 from 11-12:30

Romaine salad with tomatoes, avocado & cumin lime dressing

Now that spring has sprung, it’s ‘thyme’ to enjoy big salads. If you think salad is just a big bowl of lettuce with bottled dressing, let me prove you wrong.

This salad can be made with any type of lettuce, including iceberg. I see greens (of any kind) as a vehicle for more vegetables. While spinach, romaine or arugula may contain more nutrients than iceberg, other veggies like carrots, tomatoes, beans and avocado add plenty of other nutrients to your salad.

I made this salad recently for a cooking demo for the Homepage | Cancer Support Community. When it comes to chronic disease prevention, vegetables are where it’s at. Vegetables are loaded with antioxidants and phytochemicals as well as fiber and add color, texture and taste to your salads.

Most Americans don’t eat the recommended number of servings per day, which at least 2 cups daily. Salads are an easy way to get more veggies in your day, but you can also add veggies to eggs, soup, pasta, rice and other dishes.

Instead of bottled dressing, why not whisk up your own? Homemade dressing is sodium free and makes your salad taste so much fresher. You can add Dijon or other mustard to dressing to make a thicker texture of just use an acid (vinegar or citrus juice) and your favorite oil (canola, olive, corn, etc.).

This salad can be made into a meal by adding black beans, grilled chicken or fish or strips of steak. It can be dressed and served right away, or stored in the fridge for 3 days and dressed right before serving.


1 heart of romaine, cleaned and chopped

1 pint grape tomatoes, cut in half

2 green onions, chopped

1 avocado, diced

1 carrot, shredded

1/2 cup shredded sharp cheddar cheese


Juice from 2 limes, zest of 1

1/4 cup olive oil

1/2 tsp. ground cumin

1/2 cup cilantro, chopped

1 garlic clove, minced


  1. Place the romaine, grape tomatoes, green onions, avocado and carrots in a large salad bowl.
  2. Combine the lime juice, lime zest, olive oil, cumin, cilantro and garlic in a measuring cup and whisk into a dressing.
  3. Pour the dressing over the salad, then top with cheese and serve.

Makes 4 to 6 servings. 



Egg lovers eggstra tee shirt plus a primer on teen slang

Egg lovers eggstra tee shirt plus a primer on teen slang

Living with teenagers has kept me up on the latest lingo. Let’s just say I’m glad my name isn’t Karen or Felicia. 

My girls call gossip “tea” (or spilling the tea) while being salty means someone is acting rude or bitter.

When I was growing up, Gucci meant an expensive designer purse that only the rich girls owned. Now it means good or cool.

There’s lots of other slang that I’ve grown to love. Flex means to show off, as in “flexing a muscle” while curve means someone’s been dejected romantically. Fleek or “on fleek” is a way of saying something is on point.

Extra is another fun term. It refers to someone being or acting over the top. Laughing too hard at a joke that’s not that funny or being overly dramatic in a situation. It can also mean you’re trying too hard to be cool.

Being the word neRD that I am, hearing the word EXTRA constantly made me think of eggs. I find it ironic because eggs are anything but extra. In fact, they’re just the opposite.

Eggs are simple, convenient, affordable and predictable. When you’ve got nothing in your fridge to eat, you can almost always find an egg or two to whip up for an omelet or boil and add to tuna salad.

In honor of the humble (or shall we say basic egg, I bring you the Eggstra tee! It’s meant for all of you out there who are a little over the top, dramatic and too much to handle at times. You know who you are.

If you want to feel lit or peng (cool), grab one of my unisex or long-sleeved Eggstra tees or baby onesies. YOLO! Eggstra Short-Sleeve Unisex T-Shirt | Sound Bites Nutrition

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