Nourished Bite

Nourished Bite Research backed nutrition and wellness news and recipes, as curated and written by Megan Casper, MS, RDN, a Registered Dietitian Nutritionist and other RDs.

This week I'd like to talk to you about something near and dear to my redheaded, sun-loving, surfer girl little heart.No...
06/04/2019

This week I'd like to talk to you about something near and dear to my redheaded, sun-loving, surfer girl little heart.

Not getting a sunburn... 😅

While I can slather away, I always have had a hard time protecting my skin from the sun, so when I saw there was some really awesome research that food could also help protect the skin from the sun - and aging, cancer causing, free radical damage I was psyched.

While food can't compete with sunsreen, a hat, or good ol' fashioned shade, here are 12 foods that can boost your skin's ability to protect itself and heal from time in the sun. 🌞
http://bit.ly/protectskinwithfood

You may have noticed, one of the biggest dieting trends these days is… not eating! Intermittent fasting is buzzing aro...
05/21/2019

You may have noticed, one of the biggest dieting trends these days is… not eating! Intermittent fasting is buzzing around, and you may have wondered if you’d benefit from this style. If you’d like to find out if fasting is right for you, read on! http://bit.ly/goonfast

Wondering what you should eat for each type of workout? check out my post with Aaptiv here! https://aaptiv.com/magazine/...
05/17/2019
What You Should Eat for Each Type of Workout - Aaptiv

Wondering what you should eat for each type of workout? check out my post with Aaptiv here! https://aaptiv.com/magazine/eating-for-each-workout-type

Fitness enthusiasts and athletes alike are always aiming to improve their performance. And, let’s be honest, some days are better than others. Often times the cause of our rise or decline is obvious enough (a creeping lack of sleep, for example). Other times, not so much. But, if we take a closer ...

You poop. I poop. We all poop, only sometimes we don’t and that’s when things start to get a bit (okay, very) uncomf...
05/16/2019

You poop. I poop. We all poop, only sometimes we don’t and that’s when things start to get a bit (okay, very) uncomfortable. While both constipation - and talking about it - can make us a bit squeamish, it’s totally normal to occasionally struggle. Before you reach for the over-the-counter stuff, the biggest culprit is usually diet. With just a few easy additions to your day, you’ll be lighter on your feet in no time. http://bit.ly/whenyouneedtopoo

Whatever the reason you go a diet - a vacation, to lose weight fast, or to get healthy - it’s important to really thin...
05/07/2019

Whatever the reason you go a diet - a vacation, to lose weight fast, or to get healthy - it’s important to really think about the diet or cleanse before jumping in. A healthier diet plan has four key characteristics that’ll make it a success. Make sure to run through this checklist before starting your next diet! http://bit.ly/beforeyoudiet

If you’ve been dragging, or drinking a pot of coffee a day, or JUST CAN’T WAKE UP, this post is for you. Instead of ...
04/30/2019

If you’ve been dragging, or drinking a pot of coffee a day, or JUST CAN’T WAKE UP, this post is for you. Instead of reaching for the caffeine pills, try these 7 natural ways to increase energy. Bonus: these tips help improve mood and overall health too! http://bit.ly/8waysformoreenergy

It’s spring! It’s (almost) time to pack away our winter coats and sweaters - finally! As we clean out our closets, i...
03/20/2019
5 Simple Ways to Spring Clean Your Diet

It’s spring! It’s (almost) time to pack away our winter coats and sweaters - finally! As we clean out our closets, it’s also the perfect time to check out and spruce up our diets too. From planting a garden, to cleaning out the fridge, here are 5 ways simple ways to spring clean your diet.
https://www.nourishedbite.com/nourishedbite/5-simple-ways-to-spring-clean-your-diet

It’s spring! It’s (almost) time to pack away our winter coats and sweaters - finally! As we clean out our closets, it’s also the perfect time to check out and spruce up our diets too. From planting a garden, to cleaning out the fridge, here are 5 ways simple ways to spring clean your diet.

Whether you want to stay hydrated or save the earth, one of the first steps is to snag a reusable water bottle.In 2016, ...
03/12/2019
What’s the Best Type of Reusable Water Bottle?

Whether you want to stay hydrated or save the earth, one of the first steps is to snag a reusable water bottle.

In 2016, the average American used 167 disposable water bottles but only recycled 38. That’s a lot of bottles ending up in the landfill! Waste aside, bottled water is expensive compared to tap, and it’s tested once a week versus the once a day testing of local tap water. Not only is quitting plastic bottles good for the earth, it’s good for you too. If you’re toting a water bottle around you’ll be way more likely to drink more water, plus harmful chemicals can leach from plastic water bottles.

With so many options to choose from, what’s the best one to buy? From glass to copper to stainless steel, check out the pros and cons of each below.

https://www.nourishedbite.com/nourishedbite/whats-the-best-type-of-water-bottle

Whether you want to stay hydrated or save the earth, one of the first steps is to snag a reusable water bottle. With so many options to choose from, what’s the best one to buy? From glass to copper to stainless steel, check out the pros and cons of each here.

Superfoods sound super expensive, right? Not so, if you know where to look! If you’re jonesing for some inspiration to...
02/19/2019

Superfoods sound super expensive, right? Not so, if you know where to look! If you’re jonesing for some inspiration to add to your grocery list for a healthier diet, look no further. These ingredients are all heart healthy, can help you lose weight, and are budget friendly. Check it out here! http://bit.ly/budgtsuperfoods

It’s recommended that we limit sodium intake to 2,300 milligrams of sodium per day, but it’s estimated that American...
02/12/2019
Put Down the Salt Shaker: Here's How and Why to Eat Less Salt

It’s recommended that we limit sodium intake to 2,300 milligrams of sodium per day, but it’s estimated that Americans eat more than a 3,400 mg each day! Sodium is hidden in many foods, so it’s very easy to go above our recommended daily sodium intake.

Here are easy - and yummy - tips and low sodium alternatives to help you put down the salt shaker. Your heart will thank you!

http://bit.ly/eatlessalt

It’s recommended that we limit sodium intake to 2,300 milligrams of sodium per day, but it’s estimated that Americans eat almost double! Sodium is hidden in many foods, so it’s very easy to go above our recommended intake. Here are easy - and yummy - tips and low sodium alternatives to help yo...

All the hearts you're seeing in February aren't just for Valentine's Day - it's also American Heart Health Month!Give me...
02/05/2019
7 Things You Can Do For Your Heart and Why It Matters Today

All the hearts you're seeing in February aren't just for Valentine's Day - it's also American Heart Health Month!

Give me a second to explain while this matters to you!

Cardiovascular disease affects 1 in 3 Americans but the fact is, many of us don’t think about our heart health - and don’t have symptoms - until there’s a problem much later in life when treatment is already needed.

Luckily I've come up with seven great ways to reduce your risk. Bonus: they all keep you healthy and fit too! Check it out here! https://www.nourishedbite.com/nourishedbite/7-things-you-can-do-for-heart-today

Recent studies  have shown that cardiovascular disease now kills one out of 3 Americans. The fact is, many of us don’t think about our heart health - and don’t have symptoms - until there’s a problem much later in life when treatment is already needed. Here are 7 things you can do today t

Looking for healthy lunch ideas? Check out this black bean and vegetable soup recipe! This super simple recipe is great ...
01/29/2019
Black Bean Vegetable Soup

Looking for healthy lunch ideas? Check out this black bean and vegetable soup recipe! This super simple recipe is great for your bod, plus it’s loaded with fiber and protein to keep you full all day long, and has a touch of spice to keep you warm through those blustery days. http://bit.ly/blackbeanveg

Looking for healthy lunch ideas? Check out this black bean and vegetable soup recipe! This super simple recipe is great for your bod, plus it’s loaded with fiber and protein to keep you full all day long, and has a touch of spice to keep you warm through those blustery days.

This hearty, flavorful soup will keep you warm, healthy and satisfied on those chilly fall and winter days!..Make a big ...
01/15/2019

This hearty, flavorful soup will keep you warm, healthy and satisfied on those chilly fall and winter days!
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Make a big pot and you’ll have a week of lunches, or freeze half and save some for later.
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It still isn’t too late to kickstart your health this tear! Check out my #giveaway post to improve your health for good. #nodiet
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#eatyourveggies #lentilsoup #beans #soup #Health #nutrition #diet #healthy #goodfood #food #healthyeats #rd #instahealth #instafood #wholefoods #foodshare #familymeals #dietitiansofinstagram #rdapproved #recipe #healthyrecipes

Happy New Years!!Want to get healthier this year but you always break your NYE resolution? Did you know that by six week...
12/31/2018
5 Goals to Make This Year Your Healthiest Yet

Happy New Years!!

Want to get healthier this year but you always break your NYE resolution? Did you know that by six weeks into the new year, 4 out of 5 people have broken their resolutions? Crazy right?

Here are 5 goals you can make today, and check out my suggestions to make them stick here!
https://www.nourishedbite.com/nourishedbite/5-goals-to-make-this-year-your-healthiest-yet

Want to get healthier this year but you always break your NYE resolution? Did you know that by six weeks into the new year, 4 out of 5 people have broken their resolutions? Crazy right? It’s never too late to make make a goal you can stick to. Check out these 5 goals to make this year your healthi

Give away time! Scroll below to find out more details about my new, kickstart your diet course! If you’d like to enter...
12/18/2018

Give away time!

Scroll below to find out more details about my new, kickstart your diet course! If you’d like to enter
1. Follow me on instagram (www.instagram.com/nourishedbite)
2. like the post
3. tag two friends you think would be interested too!

I’ll draw a winner each week leading up to New Years!

I've been working on a big project and I'm excited to finally be able to share it with you!

I know that people have a hard time making it to a dietitian. Sometimes they're embarrassed about their eating habits, or they just don't have time. Or maybe they've dieted many many times and have given up.

I wanted to make something that could be done at home, when you have time, that would teach everything you need to know to make a plan personalized to you that you can stick with.

And I thought the perfect time to launch would be New Years. Did you know that 40% of resolutions are to lose weight, exercise more, or to be healthier? and that only EIGHT percent manage to stick to these goals for even a few months?

This year I want you to be the 8%!

If you’d like to learn more, please check the link in my instgram profile. And for now, follow and tag and I’ll let you know the winner soon!

#nyeresolutions #resolution #diet #wls #happyholidays #giveaway #giveawaycontest #giveaways #health #getfit #healthy #healthyeatinghabits

Pop quiz: Would you think a salad with spinach, nuts, beans, and more be healthy? It's got all the colors of the rainbow...
12/12/2018
No, You Don't Need to Avoid Antinutrients - Aaptiv

Pop quiz: Would you think a salad with spinach, nuts, beans, and more be healthy?

It's got all the colors of the rainbow, legumes, nuts, vitamins and minerals galore. You name it! BUT if you’ve heard about - and worried about - antinutrients this meal would have SO many things to avoid.!

When Aaptiv first asked to write about antinutrients I thought “uh oh.. This seems like one of those ideas that could get out of hand.” (I’m looking at you, gluten.)

The truth is, most of us don’t have to worry about anitnutrients and if you are worried, there are many ways to break them down and make food more nutritious.

Check out my post with @Aaptiv here!

https://aaptiv.com/magazine/antinutrients

Antinutrients is one of those buzzwords that has been floating around—but what does it mean, and do you really need to avoid them?

One of the biggest questions I hear?"Should I go on a cleanse?"(Excuse my while I cringe.)The holidays are a time we all...
11/27/2018
Why You Shouldn't Try That Fad Diet and 3 Things to Do Instead

One of the biggest questions I hear?
"Should I go on a cleanse?"

(Excuse my while I cringe.)

The holidays are a time we all overindulge a little more. Many people they think they should do the opposite for awhile to "get on back track" or negate the extra calories.

Not only is yo-yo dieting not good for your waistline, research shows that yo-yo dieting can drastically raise the risk of having a heart attack doubles the risk of death! (Crazy, right?) The fact is, going on cleanse is usually just a fancy way of saying going on a super low calorie diet, and research shows that those kinds of diets just eat into your lean muscle and zap your energy - and most people gain more weight back when they're done.

But there ARE things you can do instead.

Check out my post on why you should skip diets, and what you can do instead here!

https://www.nourishedbite.com/nourishedbite/whyyoushouldntdoafaddiet

Not only is yo-yo dieting not good for your waistline, new research shows that yo-yo dieting can drastically raise the risk of having a heart attack or stroke and doubles the risk of death! Here’s why you should skip the fad diet and what you should do instead.

Happy almost Thanksgiving!When it comes to diet and exercise, we tend to go all or nothing. Just because you’re going ...
11/13/2018
Your Checklist for a Happy, Healthy Holiday

Happy almost Thanksgiving!

When it comes to diet and exercise, we tend to go all or nothing. Just because you’re going to eat a bit more than usual on a holiday doesn’t mean you can’t make healthy choices throughout the rest of the day, right?

That's why I put together a checklist to make Thanksgiving and all the holidays after it just a tiny bit healthier.

Check out the list here! https://www.nourishedbite.com/nourishedbite/your-checklist-for-a-happy-healthy-holiday

The holidays are a time to celebrate with friends and family and enjoy seasonal favorites. Here at Nourished Bite we want you to have your best holiday season yet with a handy checklist for a happy AND healthy holiday.

Happy Halloween!!! .You’ve already carved the pumpkin or made a pie. Next step? Roast some pumpkin seeds! ..Your kids ...
10/31/2018

Happy Halloween!!! .
You’ve already carved the pumpkin or made a pie. Next step? Roast some pumpkin seeds! .
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Your kids will love helping to pull out the seeds and seeing what you’ve made, plus these little guys are high in all sorts of vitamins, minerals, antioxidants and fiber. .
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And cinnamon helps stabilize blood sugar and cut cravings, so dig in (and maybe you’ll eat, I dunno, a few less pieces of candy later?)

Cold and flu season is officially upon us!Yay? The good news is I've put together a list of foods that'll boost your imm...
10/23/2018
Immunity Boosting Foods to Keep you Healthy Through Flu Season and Beyond

Cold and flu season is officially upon us!

Yay?

The good news is I've put together a list of foods that'll boost your immune system and give you a fighting chance!

Your immune system is always chugging away, defending you from bacteria, viruses, and other germs and protecting you from everything from common colds to cancer. While no one food will magically fight off the flu, it certainly can help!

Bonus: they're all yummy. I mean really, give me any excuse to eat more garlic and I'm there. Who's with me? Check out my list here!

https://www.nourishedbite.com/nourishedbite/foods-to-keep-you-healthy-through-flu-season-and-beyond

Your immune system is always chugging away, defending you from bacteria, viruses, and other germs and protecting you from everything from common colds to cancer. While no one food will magically fight off the flu, adding these essential nutrients and tips to your day will give your immune system a f

This simple roasted root vegetable recipe combines the vegetables of the season into a sweet and tasty side. Roasting ca...
10/16/2018
Roasted Root Vegetables

This simple roasted root vegetable recipe combines the vegetables of the season into a sweet and tasty side. Roasting caramelizes the sugar in vegetables, creating a mellow, nutty and sweet flavor.

Bonus: these veggies are all packed full of nutrients to keep you going through those cold fall and winter months.

Lemme know if you try it out and enjoy!

https://www.nourishedbite.com/nourishedbite/roastedrootvegetables

This simple roasted root vegetables recipe combines the vegetables of the season into a sweet and tasty side. Roasting caramelizes the sugar in vegetables, creating a mellow, nutty and sweet flavor. Bonus: these veggies are all packed full of nutrients to keep you going through those cold fall and w

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