Healthy and Easy To Make Recipes

Black-Eyed Peas Salad & Pomegranate Vinaigrette [Recipe]

  This recipe is perfect as a side holiday dish. The pomegranate vinaigrette adds a bit of sweetness without added sugars.

Quick Creamy Vegan Fonio Chocolate Pudding [Recipe]

  Simple, quick, and delicious vegan chocolate pudding to satisfy your sweet cravings.

Really Easy Middle Eastern Green Beans [Recipe]

  Looking for an easy and colorful side dish to add to any holiday meal? Well, look no further. This sauteed veggie recipe is from The Diabetes Forecast magazine. I don't like green bean casserole but I do like fresh green beans roasted in the oven or sauteed in a skillet. This easy side dish…

Wild Mushroom Soup [Recipe]

  Wild Mushroom Soup is a lighter savory soup perfect as an appetizer or as part of a meal. Low in calories and cholesterol-free, mushrooms contain a modest amount of fiber and over a dozen minerals and vitamins, including copper, potassium, magnesium, zinc and a number of B vitamins such as folate. This recipe is adapted from…

Kale & Black-Eyed Peas Stir Fry [Recipe]

  Growing up my Mom always cooked collard greens and black-eyed peas on New Year’s Day. It’s a simple meal she passed down to me and my siblings. The tradition of eating black-eyed peas originated in Africa and spread throughout the Southern region of the United States. According to Southern food researcher John Egerton, black-eyed…

Roasted Beet & Goat Cheese Salad [Recipe]

  Summer season is salad season for me and this roasted beet and goat cheese salad is simple and delicious. Beets are a nutritional powerhouse filled with vitamins, minerals, and antioxidants, or molecules that help prevent certain diseases by fighting off the damage inflicted by free radicals. The prep and cooking time is about an…

Peanut Butter Bliss Bites [Recipe]

  This is a no-bake nutritious snack that only takes 10 minutes to make. Peanut Butter Bliss Bites have 5 delicious ingredients destined to please the sweetest tooth. Packed with protein and carbs it’s the ideal pick me up snack or pre/post workout snack. Just 2 peanut butter bliss bites are less than 200 calories! 

Purple Cabbage [Recipe]

  Purple cabbage also is known as red cabbage brightens up any meal. Just look at that color! It contains a type of group of phytochemicals or compounds found in plant foods with disease-fighting properties known as polyphenols. What’s so important about polyphenols? Polyphenols may offer antioxidant, anti-inflammatory and anti-cancer benefits. In other words, it’s…

Easy Grilled Cheese Sandwich [Recipe]

  A grilled cheese sandwich is a classic comfort food and so easy to prepare. All you need is cheese, butter, and bread, right? It’s natural to crave comfort food because it makes us feel good and for me brings to mind pleasant childhood memories. Comfort foods like macaroni and cheese, ice cream, or chocolate…

Lentil Soup [Recipe]

  During the colder months, I like to eat soups. All types of soups. Soups are hearty, filling, and can be a starter before a meal or the main entree. Lentils are a part of the legume family, high in folate, manganese, protein, and fiber, High fiber foods may reduce the risk of obesity, diabetes, and heart…

Vegan Korean Cauliflower Tacos [Recipe]

  During the colder months, I like to turn on my oven and roast all my vegetables. Why? Roasted vegetables add delicious flavors to dishes without a lot of fat and calories. Roasting brings out the natural sweetness in vegetables and intensifies their natural flavors. I enjoy eating roasted cauliflower at least once a week.…

Simple Collard Greens and White Beans [Recipe]

  Collard greens is a member of the cabbage family. The leaves grow as a loose bouquet instead of tightly closed like other cabbages. Collard greens are a rich source of Vitamin K and Vitamin A and also contain folate, B Vitamins, phosphorus, calcium and potassium. I paired these savory greens with cannellini beans (also…

Apple Cranberry Crumble [Recipe]

  I call this dessert a crumble instead of a pie because it doesn’t have a crust so it’s a simple, quick, and healthy treat for the holidays. This recipe is loaded with high fiber foods: apples, dried cranberries, and nuts. High fiber foods may help reduce the risk of obesity, heart disease and diabetes.…

Easy Fudgy Black Bean Brownies [Recipe]

  These fudgy black bean brownies are so simple and fun to make plus their gluten free . Beans are a part of a healthy meal plan and a good source of fiber, protein and essential vitamins and minerals. Plus these brownies are so nutritious and delicious no one will ever guess they’re filled with…

Simple Vegan Tortilla Soup [Recipe]

  You know what’s so great about soups? Soups are satisfiying, simple, can be hot or cold, and you only need 1 pot for the ingredients. Tortilla soup is my favorite soup because it has everything I love about Mexican cuisine. Tortillas chips, avocado, salsa, beans. Did I mention avocado? This recipe was found at…

Pan Roasted Scallops with Tamari Sauce [Recipe]

  This Asian influenced recipe is a bold, quick and simple way to get a healthy dinner on the table in minutes. Pan roasting is a low-fat cooking method that helps keep the calories down. Sweet, succulent scallops are a lean seafood choice with many nutritional benefits. Great source of protein, vitamin B12, zinc, and…

Stir-Fry Bok Choy with Garlic [Recipe]

  What is Bok Choy? What does it taste like? How do I cook it? Are these some of the questions you’ve asked yourself whenever you see this vegetable? If you have you’re not alone. Bok Choy is a type of Chinese cabbage typically used in Asian dishes. It is a cruciferous vegetable rich in…

Simple Avocado, Turkey, and Tomato Salad [Recipe]

  This avocado, turkey and tomato salad has all the ingredients for a sandwich without the bread. I made this salad because it’s quick, simple, and filled with a healthy fat (hello avocado), lean protein (smoked turkey breast), and vegetables (tomato, red onion, lettuce). An easy, nutritious and satisfying salad for lunch or dinner without…

Creamy Healthy Cauliflower Rice [Recipe]

  Cauliflower is a versatile vegetable you can steam, puree, roast, stir fry, and even eat raw. It gets overlooked because it has a mild flavor and it isn’t bright and colorful. If you’re not eating cauliflower on a regular basis your missing out on vital nutrients like fiber, Vitamin C, Vitamin K and B…

Roasted Broccoli Garlic with a Lemon Twist [Recipe]

  Fall is the perfect season for roasting vegetables. The weather is cool enough to turn on the oven and roast several vegetables at one time. Roasted broccoli becomes tender and a little sweeter to eat. These mini trees belong to the cruciferous vegetable family and are loaded with essential nutrients. Just one cup of…

Black Bean, Corn, and Avocado Salad [Recipe]

  I was requested to make this salad for a Labor Day cookout because it’s perfect to share with family and friends. This black bean, corn, and avocado salad is festive and colorful and can be eaten as a side dish or with tortilla chips. You can make this salad ahead of time and leave…

Mini Mediterranean Pizzas [Recipe]

  Who doesn’t like pizza? Growing up friday night was pizza night. I couldn’t wait to take a bite of a cheesy slice of pizza topped with pepperoni, olives and mushrooms. Nowadays I like to make my own pizza with healthier ingredients. These mini pizzas take less time to make than ordering one to go.…

Watermelon, Feta & Arugula Salad [Recipe]

  One way to stay cool and hydrated during the summer months is eating a refreshing watermelon, feta cheese, and arugula salad. This sweet and savory food combination blends very nicely together. I was surprised how a simple and nutritious salad dish can be so delish! Here’s a fun fruit fact: Watermelons are native to Africa and…

Creamy Peanut Butter and Berry Smoothie [Recipe]

  Need an energy boost in the morning, afternoon, or evening? This thick and creamy beverage is exactly what you need for a nutritious snack or meal. A power protein packed peanut butter and berry smoothie is a great way to get fruit, calcium, and other nutrients. Did I mention it’s ready in 5 minutes?

Fruity Overnight Oats [Recipe]

  Are you skipping breakfast because you don’t have time to get yourself ready, your children ready, and walk the dog? Well here is an easy and nutritious breakfast you can prepare the night before and eat in the morning. No more excuses for skipping breakfast!

Sweet Potato Mushroom Frittata [Recipe]

This frittata recipe is an easy, simple, protein packed brunch, lunch, or dinner dish to prepare when you have guests to impress.

Leeks & Garbanzo Beans [Recipe]

  You may be thinking what in the heck is a leek? Leeks are members of the onion family but the flavor is more subtle and sweeter than an onion. The first time I tried leeks was in a cooking demo several years ago at work. A local chef was demonstrating how to prepare leeks…

What to Expect

During your initial nutrition counseling session, I’ll listen to your nutritional goals, discuss your medical history, analyze recent nutrition-related labs, and review your food history diary. We’ll also discuss lifestyle issues like sleep, stress, and fitness. Together we will come up with an individualized lifestyle plan that works specifically for you. Follow-up appointments are 60 minutes.

I would 1000% recommend the Lifestyle Transformation Program!

I felt stagnant, bloated, and was at the heaviest weight I have ever been at! It made me feel honestly sad. I was very self-conscience about my weight, buying clothes, and just getting dressed was sometimes a struggle. I didn’t want to go out because I hated how I felt in my clothes. I also struggled with my relationship with food. Eating foods that were not the healthiest for me, but feeling tremendous guilt after every meal. The change I have noticed in my life with the program is that I have so much more energy. My self-esteem has improved a great deal. Even though I am still learning and growing, I have a better relationship with food and myself. I am less bloated, have lost almost 25 pounds, and through my improved relationship with food, I no longer feel guilty. I am able to make better food choices for myself without stress. It feels so empowering!!!! I feel like I’m living my best life these days, and my body feels so much less inflamed. It’s a great feeling. I would 1000% recommend this program. It was not always easy or glamorous, but so so worth it. Jerlyn is An amazing, helpful, and patient person. I can tell she is so passionate about helping others improve their lives, not just for the now, but for the rest of their life. I’m forever grateful!!!

Brianna V.

I suffered from gut issues, insomnia, chronic fatigue, and binge eating…

My health before working with Jerlyn was pretty dismal. I suffered from gut issues, insomnia, chronic fatigue, and even binge eating. Prior to consulting and working with Jerlyn, my health issues were a constant daily hindrance. Either I was too tired, too sick, or a combination of both. As a result, I was unable to complete tasks such as, working out, sleeping, and making it through a work day without being extremely irritable and having no libido whatsoever. The changes I’ve noticed are pretty awesome. Not only do I have enough energy to make it through a workout, but I also have enough left over to keep up with my three-year-old son. I am also able to eat without feeling any discomfort or pain (which I thought was normal) and most importantly I get a much-needed restful night’s sleep. As a result, I am able to show up for my family and be a more present Mother and Wife. If you’re reading this chances are you are trying to decide if you should take the plunge and I am here to tell you not to sit anymore and JUST DO IT!!! Working with Jerlyn is a complete pleasure. She is easy to talk to and extremely personable. It truly feels like working with a friend who just wants the best for you.

 

Deborah J.

The Right Dietary Advice I Needed

Good advice on strategies for daily meals and eating out. Also, I appreciate Christen listening to my eating struggles.

Gerald D.

My Energy Level Skyrocketed!

Prior to enrolling in the Lifestyle Transformation program, I had low energy and was experiencing headaches, bloating, stomach pain, etc. It was pretty frustrating feeling bad all the time. I found it hard to even enjoy doing things that I liked. Since completing the program, I have more energy and I no longer have headaches, stomach pain, and bloating I was experiencing before. I lost weight in the program and my energy level has skyrocketed. I have been working out a lot more consistently than I was in the past and I think it’s because of how good I feel now. I also feel like I am able to concentrate better so this has improved my productivity at work. I would definitely recommend the Lifestyle Dietitian for their nutrition coaching services. Jerlyn is very knowledgeable and was extremely patient and understanding with me. She explained the program in great detail and supported me throughout my entire journey. She was also always accessible and made booking appointments easy!

Janita B.

You Will See Amazing Results

Before working with Jerlyn, I dealt with digestive issues such as consistent bloating, gas, and cramps and I couldn’t pinpoint what was causing them. I often felt frustrated and sad about my issues and decided it was time to do something about it. Since working with Jerlyn, I now know which foods to avoid and/or eat less of so that I can feel comfortable after eating. Another plus is that so far I have lost 15 lbs since I started the program almost three months ago. I feel more confident in my body and I enjoy learning more about food. If you stick to the plan, you will see amazing results. I recommend Jerlyn to anyone who is wanting to make a positive change in their health.

London W.

My Irritable Bowel Syndrome Was Out of Control

My IBS was out of control, I was constantly having anxiety, my sleep was terrible I always felt lethargic, my skin was broken out and I never knew which foods would trigger an episode. I was tired all the time. I would dread going into the office or traveling. I felt like I couldn’t live my life as my anxiety about going out to restaurants was really high. After working with Jerlyn, my sleep has improved substantially, my skin has cleared up and I haven’t had any stomach issues since starting the Lifestyle Transformation program. I feel like I am able to live my life fully and enjoy it now that my symptoms have gone away. I would definitely recommend the Lifestyle Transformation Program as I feel like I have the tools and knowledge to now understand what triggers my stomach and feel like I’m finally getting back to a healthier state.

Rachel S.

No more daily stomach pain and discomfort with IBS

Prior to working with Ms. Jones, I had been struggling with IBS for a long time. I tried unsuccessfully to follow the low FODMAP diet and ended up with gallstones. I couldn’t keep food down for 5 months and I nearly lost 30 pounds. I decided to keep my gallbladder, but I knew this meant I would have to change my diet with assistance. I use to have daily pain and discomfort. This gave me so much anxiety that I spent a majority of my weekends and days off inside, fearing that I would have an embarrassing episode while I was out. I love traveling, and I had to stop because I always experienced flare-ups at the airport. After working with Ms. Jones I learned that I have sensitivities to foods I like. I ate the same foods because of my IBS. I thought they were safe. Many of the meal plan food options are higher in fiber and essentially healthier than what I was eating. This has helped regulate my gut and alleviate some of the pain and bloating I would feel almost daily. I haven’t had to take a sick day since starting the program and I no longer feel hesitant about making plans ahead of time. I feel like I have control over my situation instead of it having control over me. I think it’s beneficial to receive assistance from a licensed nutrition professional. It is a plus when the professional has also had a similar experience. Ms. Jones was understanding, and easy to talk to. I believe this is a worthy investment.

 

 

Lindsay S.

I have more energy without coffee!

I restricted myself to 1200-1400 calories a day to drop weight but it wasn’t sustainable. However, I noticed that as I started to introduce carbs back into my diet I suffered from cramps and felt very lethargic. I wanted to eat carbs again but in a way that didn’t change how I feel. This program [Lifestyle Transformation Program] changed how I view certain foods. I integrated more healthy fats and carbs such as sweet potatoes that I would avoid. Also, it expanded my grains to things such as buckwheat and millet which were not in my diet. When following the eating plan and my base foods I have more energy, I feel less tired, less brain fog, less bloated, and overall, happier. I’m able to focus better at work, have longer uninterrupted sleep, more energy throughout the day without coffee. I would recommend the Lifestyle Transformation Program,  especially for those that suffer from inflammation.

 

Simone D.

My Tests Were “Normal” But I Didn’t Feel That Way

I came to Jerlyn feeling frustrated with my body. By my definition, I was eating healthy, eating the right things, and still, I was not feeling a difference in my body. I couldn’t understand why I felt so tired, why I was gaining weight that would not budge and had varying skin changes from itchiness, redness, dryness, and bloating! I was frustrated, my PCP had run tests to help assess any potential abnormalities or confounding factors, everything came back within the normal range, and I was “fine”. I did not feel that way, I wanted an answer that felt tangible. I was left with questions and decided to reach out to Jerlyn to tap into her expertise for help. Since starting the program I have noticed many changes, I no longer feel the skin itchiness, no anxiousness, and feel like I have energy and don’t need caffeine to carry me through the day! The program has helped me understand my triggers for bloating, itchiness, fatigue, and other issues. I’m aware of what I’m putting into my body and how it makes me feel and find foods that I enjoy. I am able to fall asleep easier, wake up faster, and get through my day more smoothly. I am more intentional about the foods I’m eating and make decisions to avoid certain things that I have learned my body may not agree with. I would absolutely recommend the program and Jerlyn to others. It requires commitment, patience, discipline, and grace for yourself. It was not always easy, and some days frustrating, but Jerlyn was there and willing to help navigate the situation. She lays out the plan and provides useful resources.

Brenda M.

No more suffering from ulcerative colitis

I have suffered from ulcerative colitis for over 20 years and was recently in the midst of a very bad flare-up. Many days I could barely get out of bed and would go to the bathroom 15-20 times a day. I felt horrible and knew I needed a drastic change. I noticed certain foods I consumed resulted in a lot of inflammation and if I didn’t get relief soon, I would have to go to the hospital. I reached out to Jerlyn for help. We got started right away with identifying foods that contributed to my stomach issues. She set out a plan for me to follow and I felt immediate relief. Within a week, I was symptom-free. I have continued to do well with encouragement and motivation from Jerlyn. She was always available for any questions or issues. I would highly recommend utilizing her nutrition services. I am happy to say that due to my lifestyle change, I was able to stop taking a medication I had been on for years. This is the best I’ve felt in a long time. Jerlyn, thank you for everything!

Starla B.

No more chronic fatigue and inflammation

I sought out Jerlyn’s nutrition services because I was tired of suffering from chronic fatigue, inflammation, and the heaviest I’ve ever been. I worried the extra weight would impact my living with PCOS. During the program, I learned tools to understand which foods are appropriate for my body. As a result, I have more energy, I feel better, and the weight loss doesn’t hurt either. I definitely recommend the Lifestyle Transformation Program because the program is geared towards your specific nutrition needs and not just placing you in a one-stop program. 

 

 

Stacey W.

I didn’t know which foods were causing bloating, nausea, and fatigue.

I was a relatively healthy person for most of my life. I exercised regularly and ate healthy foods, but then about 6 months before I started seeing Jerlyn I started to develop gut issues out of nowhere. I felt nauseous and bloated after most meals and then started feeling tired all the time and eventually started to experience muscle pain and joint stiffness. I rarely worked out and didn’t know which foods were the problem. Within 2 weeks of making dietary changes the fatigue, body aches, and pains were gone. I went back to my normal exercise routine. No more anxiety around food. I would recommend Jerlyn’s nutrition services to anyone who is experiencing any type of gut issues or just wants to be more aware of their food sensitivities. I wish I had come to Jerlyn sooner because I realized that in those 6 months I was going to a bunch of different doctors trying to understand the root cause of my issues. I was eating a lot of foods I was sensitive to so I was actually making myself feel worse without even knowing it.

Meheret M.

The  Lifestyle Jumpstart Program (1 Month)

Learn how to eat healthier to get you on the path towards achieving your health goals.

  • 90-minute Kick-off Session
  • Food Diary Nutrient Analysis and Assessment of Current Meal Plans
  • Personal Health Assessment
  • Nutrition Handouts & Recipes
  • 3 follow up sessions
  • Email support between sessions

The Lifestyle Transformation Program (3 Months)

Ready to make a real, lasting investment in your health and wellbeing? Looking to feel better? With accountability and consistent, ongoing support you will maximize your long-term results.

  • 90-minute Kick-off Session
  • Food Diary Nutrient Analysis and Assessment of Current Meal Plans
  • Personal Health Assessment
  • Nutrition Handouts & Recipes
  • 3 follow up sessions
  • Weekly food diary review and feedback
  • Meal Plans
  • Bi-weekly action steps to support you in meeting your goals
  • Email support between sessions

The Lifestyle Evolution Program (6 Months)

Ready to maintain the lifestyle changes you’ve made? Connect with a deeper desire and motivation to stay healthy. With accountability and consistent, ongoing support you will maximize your long-term results.

  • 90-minute Kick-off Session
  • Food Diary Nutrient Analysis and Assessment of Current Meal Plans
  • Personal Health Assessment
  • Nutrition Handouts & Recipes
  • 6 follow up sessions
  • Weekly food diary review and feedback
  • Meal Plans
  • Bi-weekly action steps to support you in meeting your goals
  • Email support between sessions
  • Grocery Store Tour

I look forward to working with you!