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.

As you know, it's heart health month. Last week I shared 7 things you can do for your heart starting today.Today I wante...
02/11/2020

As you know, it's heart health month. Last week I shared 7 things you can do for your heart starting today.

Today I wanted to share with you some awesome "superfoods" that are great for your heart.

As a bonus, they're good for taste and your waist. (I'm pretty sure he's trademarked that by now.)

Check them out and let me know what you think!
https://www.nourishedbite.com/nourishedbite/budgetsuperfoods

Do you think about your heart health?I'll be honest here. I never thought about it before grad school. That seemed like ...
02/04/2020

Do you think about your heart health?

I'll be honest here. I never thought about it before grad school. That seemed like something you worried about when you were older. THAT's when people should worry about their diet and make changes, right?

I was floored when I discovered that those pesky lesions on arteries start happening in kids. As we age, and eat lots of artery clogging foods, more and more -lets call it gunk -adds on, but the beginning bits they clump onto later start when we're young. (Check out the CDC's site here for more info.)

Good news - all the things that help us stay fit and energetic are also good for our heart! https://www.nourishedbite.com/nourishedbite/7-things-you-can-do-for-heart-today

It isn't too late to get in new years res - and start drinking more water!Whether you want to stay hydrated or save the ...
01/28/2020
What’s the Best Type of Reusable Water Bottle? — Nourished Bite

It isn't too late to get in new years res - and start drinking more water!

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 here. (This is my post popular post on my site per google, so it must be worth a click! ;D)

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.

Have you heard of Blue Monday?Per Wikipedia "Blue Monday is a name given to a day in January (typically the third Monday...
01/20/2020
8 Healthy Ways to Get More Energy — Nourished Bite

Have you heard of Blue Monday?

Per Wikipedia "Blue Monday is a name given to a day in January (typically the third Monday of the month) claimed to be the most depressing day of the year."

The days are short, it's colder, and the holiday buzz has died down, so a lot of people feel pooped!

So in honor of Blue Monday, I thought I'd share 8 Healthy Ways to Get More Energy - because we all need a pick me up now and again, but especially this month!

https://www.nourishedbite.com/nourishedbite/8-healthy-ways-to-get-more-energy

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!

Cheers...? 🥂 ..We biked down to the beach today which was a fun adventure but ick! Grossest beach we’ve been to...One of...
12/15/2019

Cheers...? 🥂 .
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We biked down to the beach today which was a fun adventure but ick! Grossest beach we’ve been to.
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One of the things I noticed is there was a ton of trash but the most of all was drink cups, bottle caps, straws, coffee stirrers. 🧃 The whole cup in my hand was just half of the bottle caps i found in a small area. .
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I’m not the best #zerowaste gal. I have a major @costco addiction. You’re not going to avoid plastic there. I try to bring reusable bags but can forget. But I do believe in finding ways you can do something for the environment easily, like using a reusable water bottle.
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We have on average about 8 drinks a day right? That could be a lot of plastic or it could be all in the same container - just one bottle versus possibly hundreds. .
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Check out my link below for great water bottle alternatives! Grabbing a reusable water is good for the earth, good for the whales and turtles (or so i tell my kid) and good for you since you’ll drink more fluids. .
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Check it out now! It’s almost 2020! Time to say goodbye to this junk #amiright ?

www.nourishedbite.com/nourishedbite/whats-the-best-type-of-water-bottle?rq=Bottle

This week a new study came out saying everything was a lie. Red meat wasn't bad. I find it entertaining that in the same...
10/04/2019

This week a new study came out saying everything was a lie. Red meat wasn't bad.

I find it entertaining that in the same email that day, there was another report saying to half red meat consumption.

Here's what I told my FIL :)

Nutrition research is hard. The theoretical best form of research would involve controlling foods for a lifetime, which is never going to happen in humans. So then researchers turn to animals, which have a different metabolism, or self reporting studies, which are notorious for people saying what they think researchers want to hear or for not adequately knowing what they ate. The most common form is a 24 hour recall which is just guesstimates.

So I get that they’re saying that past research before is based on “poor science” because they’re using epidemiological studies, but those are some of the best ways we can see patterns in humans. They’re not ideal but they do show patterns.

I’m sticking with the American heart association and Harvard for now. As Uncle Joey would say, "Cut it out"

Brussels sprouts are mighty little veggies that pack a healthy punch. Here’s how to roast them to perfection at home. If...
09/17/2019
Caramelized Brussels Sprouts with Honey and Lemon Zest — Nourished Bite

Brussels sprouts are mighty little veggies that pack a healthy punch. Here’s how to roast them to perfection at home.

If you’ve ever tried to roast Brussels sprouts at homes, they’re just not the same as when you get them while eating out -or at least for me they weren’t, until I discovered a wonderful little secret. By chopping them in half and placing them face down, a larger surface area touches the pan. This makes them cook faster and also gives a delicious crunch.

http://bit.ly/carmelizedbrussles

Once vilified, and now revered in many restaurants, Brussels sprouts are mighty little veggies that pack a healthy punch. Here’s how to roast them to perfection at home.

As much as I keep saying to eat more vegetables (I know, I say it a lot…), I know it can be hard. Days go by where I rea...
09/03/2019

As much as I keep saying to eat more vegetables (I know, I say it a lot…), I know it can be hard. Days go by where I realize I haven’t eaten a vegetable till dinnertime. Fruit is, for me at least, easy to sub in for a snack or have on the side of a meal, but veggies! It can be really easy to avoid them altogether.

Here are 10 ways to make veggies more tasty and sneak them in!

https://www.nourishedbite.com/nourishedbite/howtoeatmorevegetables

Happy Labor Day! ♥️Hope you’re having a fun one! Today’s the last day to get 30% off the PDF copy of my book with code B...
09/02/2019

Happy Labor Day! ♥️
Hope you’re having a fun one!
Today’s the last day to get 30% off the PDF copy of my book with code BOOKLAUNCH30 or 30% off the book and a food log review with BOOKLAUNCHANDFOOD30
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Grab it now while you can! head over to www.nourishedbite.com/workwithme
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#wls #diet #health #motivation #laborday #labordaysale #healthyfood #food #fitness #weightloss #healthyfood #loseweight #energy #dietitian #booklaunch

Looking for a quick morning breakfast that fills you or the kids up? I love these herb and cheese baked egg muffins when...
08/31/2019

Looking for a quick morning breakfast that fills you or the kids up? I love these herb and cheese baked egg muffins when I don’t have time to make eggs in the morning. Check out the recipe at my site. It’s also available in my new book on amazon! ♥️
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#breakfast #eggs #backtoschool #backtoschoolrecipes #kids #parenting #healthyfood #food #yum #recipes #healthyrecipes

Down to its simplest core, weight loss happens when you burn more calories than you eat. Instead of a diet, just a small...
08/28/2019
30 Food Swaps to Help with Weight Loss — Nourished Bite

Down to its simplest core, weight loss happens when you burn more calories than you eat.

Instead of a diet, just a small amount less per day can lead to slow and gradual weight loss. Check out these swaps that cut back on calories without all the drama of dieting!

http://bit.ly/30foodswaps

Don't want to go on a diet but want to lose weight? Try these simply food swaps!

Nourished Bite
08/27/2019

Nourished Bite

Ready to say goodbye to diets and start eating well for good?My book is now up on amazon. Please go check it out! It's a...
08/23/2019
Your No-Nonsense Healthy Eating Guide to Lose Weight, Keep it Off, & Feel Great: Featuring the Mediterranean & DASH Diets, cheat sheets, meal plans, & tips and tricks

Ready to say goodbye to diets and start eating well for good?

My book is now up on amazon. Please go check it out! It's available in paperback, kindle, and PDF.

Paperback: http://bit.ly/healthyeatingguidepaperback
Kindle: http://bit.ly/orderyourhealthyeatingguide
PDF: https://www.nourishedbite.com/workwithme/howtoloseweightkeepitoffandfeelgreatebook (Enter BOOKLAUNCH25 for 25% off!)

Did you know that most people who lose weight gain it back, usually within 3 years?This time break. the. cycle.It's time to throw out those fad diets and start eating in a way that's sustainable and healthy - but most importantly enjoyable.Registered Dietitian Megan Casper outlines all she teache...

3 more days! Sign up now!
08/20/2019
Nourished Bite

3 more days! Sign up now!

Just a few more days left! Enter to win now!

Reminder to sign up for this give away today! 3 winners will be drawn on the 20th!
08/16/2019
Nourished Bite

Reminder to sign up for this give away today! 3 winners will be drawn on the 20th!

Are you ready to stop worrying about your diet? In honor of my book release in one week, I'm excited to share this giveaway with you!

Please enter to win a copy, then share to get additional entries.
http://bit.ly/entertowinyourhealthyeatingguide

Are you ready to stop worrying about your diet? In honor of my book release in one week, I'm excited to share this givea...
08/14/2019
It's time to get healthy, lose weight, keep it off, and feel fantastic!

Are you ready to stop worrying about your diet? In honor of my book release in one week, I'm excited to share this giveaway with you!

Please enter to win a copy, then share to get additional entries.
http://bit.ly/entertowinyourhealthyeatingguide

Are you tired of yo-yoing on the scale? Enter to win this book by registered Dietitian Megan Casper to learn how you can lose the weight this time for good!Enter now to win on the book release day, August 23rd! 

Hey everyone! ..My book is about to launch!!! WOOHOO!!! 🙌..Over the next few weeks I’m going to be sharing some tips fro...
08/12/2019

Hey everyone!
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My book is about to launch!!! WOOHOO!!! 🙌
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Over the next few weeks I’m going to be sharing some tips from the book about how to keep the weight off after you’ve lost it.
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Crazy but true, but most people who lose weight gain it back and more. Don’t give up hope - there are some tried and true ways to keep it off. Check back here over the next few weeks, or head on up to my profile link to get more info to beat the odds!
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#wls #diet #weight #healthyfood #healthyrecipes #exercise #share #book #weightloss #fedup #justkeepswimming #motivation #fitness #weightlosstransformation #lowcarb #fitnessjourney #losingweight #losangeles #newyork # @ Los Angeles, California

👋 Hey Friends!I'd like to announce what I've been working on. (Drum roll please!)I'm nearly done putting the final touch...
08/06/2019

👋 Hey Friends!

I'd like to announce what I've been working on. (Drum roll please!)

I'm nearly done putting the final touches on my book! It's all about how to get healthy, lose weight and actually keep it off.

Don't need to lose weight? Everyone can improve there diet 😙, so you can definitely find some tips in there to help yours. But if not...

Pretty please 🙏🏻 share it with your friends and help me make all this hard work pay off. Your support is VERY appreciated! ❤️❤️❤️

Here's the preorder! It will be out over the next couple of weeks. http://bit.ly/orderyourhealthyeatingguide

Thank you! xx

We've been talking about the Mediterranean diet the last few weeks. Not only is it delish, it's also amaaazing for you. ...
07/23/2019
Herb and Lemon Dressing

We've been talking about the Mediterranean diet the last few weeks. Not only is it delish, it's also amaaazing for you. (Check out more about this amazing lifestyle here.)

One of the easiest takeaways you can do like RIGHT NOW, that's a big part of the Med diet, is to use more herbs.

I know that sounds way too simple, right?

But herbs, like all plants, make certain chemicals to fend off predators and protect themselves from the sun. Herbs are particularly full of these antioxidants and phytochemicals, and they can help protect against cancers, cardiovascular disease, diabetes, and more.

Researchers at the USDA found that herbs are higher in antioxidant levels than fruits, vegetables and even spices such as garlic.

Crazy right?

To find out more about how you can add these little guys to your meals, and which ones are the MVPs, click here!

http://bit.ly/herbdressing

This herb dressing is SO, so good. So good that while making this recipe I stopped and made myself a salad before writing this up. Drizzle on salads, vegetables, and sides.

Butter, honey, garlic, lemon and parsley - what more could you ask for? This sweet and savory salmon dish is sure to ple...
07/17/2019
Honey Garlic Broiled Salmon

Butter, honey, garlic, lemon and parsley - what more could you ask for? This sweet and savory salmon dish is sure to please even the pickiest eaters in your home!

Check out the recipe here! http://bit.ly/honeygarsalmon

Butter, honey, garlic, lemon and parsley - what more could you ask for? This sweet and savory salmon dish is sure to please even the pickiest eaters in your home!

This Mediterranean Whole Grain Salad contains a wealth of wholesome foods that all meld together to make the perfect sav...
07/09/2019

This Mediterranean Whole Grain Salad contains a wealth of wholesome foods that all meld together to make the perfect savory salad. Filled with tomatoes, squash, onions, sorghum, chickpeas and more, it’s got all the goodies the Mediterranean diet has to offer. Mix it up for next time friends come over or meal prep it for the week for lunch. http://bit.ly/medWGsalad

The Mediterranean diet is full of fruits, vegetables, whole grains, legumes and nuts. The main fat sources in the MD are...
07/02/2019
Ratatouille

The Mediterranean diet is full of fruits, vegetables, whole grains, legumes and nuts. The main fat sources in the MD are nuts, fatty fish, and extra virgin olive oil, all of which are high in heart healthy mono and polyunsaturated fatty acids. (check out more about it here.)

OKay but now.. what should you make?

I looooove to chop up summer veggies and make this Ratatouille dish. Tomatoes, squash, peppers, eggplant, olive oil, and garlic are all simmered together to make a comforting and incredibly healthy dish that can be served on the side or used as a main course. I like to make a big batch, and eat it over the week for lunch or a quick dinner.

Check it out! And look out for next week's recipe: Mediterranean couscous salad!

http://bit.ly/ratatouilleNB

This easy, delicious recipe is sure to bring a taste of home and summer, but is also a savory and nutritious comfort food for all year long. This version is a fast crock-pot recipe but can also be fancied up and baked in a stunning spread.

This salad is an easy yet versatile side that is a great addition to any summer meal. Have feta or fresh mozzarella in t...
06/25/2019
Tomato Cucumber Mint Salad

This salad is an easy yet versatile side that is a great addition to any summer meal.

Have feta or fresh mozzarella in the fridge? Throw it in! Basil instead of mint! No problem! No vinegar? Add some some zesty lemon.

Whichever way you serve it, the core of this dish is simple and versatile and a sure crowd-pleaser to take along to your next BBQ.
http://bit.ly/tomcucsalad

This salad is a simple yet versatile side that is a great addition to any summer meal. Quick and simple, this salad is easy to take along to your next BBQ.

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