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Hi, I'm Liz!

Registered Dietitian, Personal Trainer & Author. Join me in making healthy living fun with quick recipes and fitness tips!

The Latest From Instagram

Double tap if you’ve had “mom guilt” regardi

Double tap if you’ve had “mom guilt” regarding the back to school decisions for fall? Trust me when I say, I see you. We made the decision that worked best for our little family to put H in an at-home preschool and it has been the biggest blessing to have a safe place to send her. Like everyone these days, we’ve been trying to simplify, streamline and do what feels right and safe. It bodes well H is OBSESSED with her school – meaning we’re usually running out the door right at 7 am so she can be there first! This also means I’m grabbing something quick and convenient for breakfast. ⁣
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@belVita Breakfast Biscuits always come to my rescue. The biscuits provide 4 hours of nutritious steady energy and are part of a balanced, on-the-go breakfast when paired with a fruit and low-fat dairy. (I love pairing with a banana and decaf latte.) @belVita Breakfast Biscuits also provide a good source of iron and B-vitamins, necessary nutrients for a busy woman. Swipe up on my stories to check out the entire line of @belVita products! ⁣
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#ShareTheEnergy #FitMom #ShawSimpleSwaps #HealthyMomLife #ConvenientTips #HealthyLiving #BalancedBreakfast #ShawKitchen #MomHacks

Apple week may be winding down here in the #ShawKi

Apple week may be winding down here in the #ShawKitchen 👉🏼 but that doesn’t mean there’s still not time to make this Healthy Apple Waldorf Salad 🥗! The perfect quick fix meal for busy people! Recipe serves 4! ⁣
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What You Need⁣
3 tablespoons light mayonnaise⁣
3 tablespoons plain Greek yogurt⁣
2 tablespoons red wine vinegar⁣
2 tablespoons filtered water⁣
1/4 teaspoon garlic powder⁣
1/4 teaspoon salt⁣
1/4 teaspoon black pepper⁣
1/2 teaspoon sugar⁣
4 each cooked, heated chicken sausage links⁣
6 cups chopped romaine lettuce⁣
2 cups shredded green cabbage⁣
1/4 cup finely shredded red onion⁣
1/4 cup chopped walnuts⁣
1/2 cup raisins⁣
1 medium apple, chopped⁣
2 ounces gorgonzola cheese⁣
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To Make⁣
Whisk mayonnaise, yogurt, vinegar, water, spices and sugar in a bowl. Set aside.⁣
Heat chicken sausages in a castiron skillet for 3 minutes per side (internal temperature should read 165 degrees F). Remove and slice.⁣
Assemble salad bowls evenly with lettuce, cabbage, and remaining ingredients.⁣
Drizzle dressing oven the top and enjoy immediately.⁣
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Nutrition per Serving ⁣
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Calories: 251kcal Carbohydrates: 30g Protein: 16g Fat: 14g Saturated Fat: 4g Cholesterol: 14mg Sodium: 512mg Potassium: 515mg Fiber: 5g Sugar: 2g Vitamin A: 6321IU Vitamin C: 19mg Calcium: 127mg Iron: 2mg⁣
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Full recipe at https://shawsimpleswaps.com/healthy-waldorf-salad-with-chicken/⁣
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#shawkitchen #shawsimpleswaps #simpleswaps #healthyhome #healthyfoodideas #simplecooking #healthylifesyle #fitmomsclub #healthymomhealthyfamily #healthymom #healthyfoodclub #StressFreeMeals #HealthyCooking #HealthyFoodChoices #HealthyEatingIdeas #simplecooking #simplefood #fitmom #feedingfamilies #nutrition101 #rdsofinstagram #appleseason #superfoods #waldorfsalad #saladsthatdontsuck

Let’s chat #WellnessWednesday (don’t worry, I’ll be back with 1 more apple recipe soon!)⁣
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Wellness is so important, especially now more than ever. It’s amazing to see how businesses have transformed to help ensure your health and wellness remain a top priority, even in the midst of a pandemic. I.E. I just signed my family up for a drive up flu shot 💉 that we can remain in our car for! Talk about modifying to meet the needs of your clients. ⁣
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I’ve see hair stylist doing their thing outside, photographers socially distancing and snapping important memories of milestones that have passed during the pandemic. Dietitian’s around the US have set up proper HIPPA compliance measures to ensure we can practice safely and securely, virtually, to ensure your nutrition needs continue to be met during this time. It’s incredible to see how we’ve adapted and rolled with this. ⁣
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But, I ask you to consider this 👉🏼 would you ever pull up to a photography session and ask them to take that perfect pic without paying them? I think not. 😉.⁣
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That same principle applies to nutrition and the services you can expect to get when you work with a trained professional. There’s only so much information we can show up and give away for free. Nutrition is individualized and Dr Google has yet to understand that if you’re relying on it to solve your dietary concerns. Asking for our opinions on nutrition directly related to your particular situation and not expecting to compensate us appropriately is just like asking that photographer to snap that photo for free. ⁣
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As we move into the holiday season when nutrition talk always seems to be at an all time high, I ask you to kindly remember this! We show up on here providing our knowledge and recipes uncompensated with the hopes you’ll be inspired, but please remember we too are trained professionals. ⁣
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I encourage you to continue to make wellness a priority and remember to work with the experts to ensure your advice is individualized to your particular needs my friends! We want you to thrive ❤️xoxo Liz

What’s your go to apple 🍎 🍏 of choice 👇

What’s your go to apple 🍎 🍏 of choice 👇🏽👇🏽👇🏽?!⁣
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Truthfully we’re a “buy whatever’s on sale” kind of household over here! But, if you’re looking for the perfect apple to bake with, snack on, or take on the go, then you will want to take a look at the notes I’ve got for you above! ⁣
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I.E. Fuji apples are super firm, meaning they may hold up a bit better than a Red Delicious if you’re heading out on the go and your apple is tossed in your bag! ⁣
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To be honest, most red varieties I’ll toss into my salads or eat as a snack with a dab of nut butter! But Granny Smith, those I reserve solely for pies! ⁣
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The US 🇺🇸 has a lot of apple varieties on our shelves, but these just happen to be the most common and usually available year round! ⁣
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Happy Fall, y’all 🍁 🍎 🍂! ⁣
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#shawkitchen #shawsimpleswaps #simpleswaps #healthyhome #healthyfoodideas #simplecooking #healthylifesyle #fitmomsclub #healthymomhealthyfamily #healthymom #healthyfoodclub #HealthyCooking #HealthyFoodChoices #HealthyEatingIdeas #simplecooking #simplefood #fitmom #feedingfamilies #tiptuesday #nutrition101 #rdsofinstagram #appleseason #superfoods #applepicking #howdoyoulikethemapples

Start your morning off right with my Apple Pie Oat

Start your morning off right with my Apple Pie Oatmeal 😋... preferably in a flannel robe or shirt 😉. It just creates more ambiance don’t ya think?! ⁣
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Breakfasts have looked a whole lot different since the pandemic started and truthfully it’s something I take away as a positive from this season of life. Usually MrCEO never joined us for breakfast because he’d be getting ready to leave for work, but since he’s still WFH, many days the 3 of us get to enjoy this meal together. It’s a great way to set the stage for our day and research agrees, there are so many benefits to family meals including more produce consumption (I spy you 🍎!!) ⁣
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September is national family meals month and I want to encourage you to think outside the dinner meal to enjoy meals together! There are many eating occasions throughout the day, all serving as a great opportunity for you to pull up a chair and enjoy each others company while getting in a solid dose of nutrition too! ⁣
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I’d love to know 👉🏼 what do family meals look like these days for you!! Comment below ❤️ friends! ⁣
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Recipe for my apple pie oats at https://shawsimpleswaps.com/apple-pie-oatmeal-the-benefits-of-probiotics-in-total-health/ ⁣
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#shawkitchen #shawsimpleswaps #simpleswaps #healthyhome #healthyfoodideas #simplecooking #healthylifesyle #fitmomsclub #healthymomhealthyfamily #healthymom #healthyfoodclub #StressFreeMeals #HealthyCooking #HealthyFoodChoices #HealthyEatingIdeas #simplecooking #simplefood #fitmom #feedingfamilies #tiptuesday #nutrition101 #rdsofinstagram #appleseason #superfoods #familymeals #applepie #oatmeal

Who wants to join me 👉🏼 Walnut & Goat Cheese

Who wants to join me 👉🏼 Walnut & Goat Cheese Appetizer with Sliced Caramel Flavored Apples 🍎! ⁣
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I whipped up this suuuuuuper simple app last year for @autumngloryapple with their delicious hint of caramel apples (all natural!!) and it’s still a fav we turn to time and again! ⁣
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To make 👉🏼 gather apples, a plain goat cheese log, walnuts and chopped dates! Assemble all fancy (or just toss on a board) and dive in! 😋 Full recipe at https://shawsimpleswaps.com/goat-cheese-walnut-and-date-appetizer/⁣
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Hope you’re enjoying your weekend, friends xoxo 😚 Liz ⁣
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#shawkitchen #shawsimpleswaps #simpleswaps #healthyhome #healthyfoodideas #simplecooking #healthylifesyle #fitmomsclub #healthymomhealthyfamily #healthymom #healthyfoodclub #StressFreeMeals #HealthyCooking #HealthyFoodChoices #HealthyEatingIdeas #simplecooking #simplefood #fitmom #nutrition101 #rdsofinstagram #appleseason #appetizers

The 🍎 of my eye. ❤️ ⁣ ⁣ If I’m being

The 🍎 of my eye. ❤️ ⁣
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If I’m being honest with you, I saw this photo the other night when scrolling my phone and it couldn’t have popped up at a better time. I’m not sure if it’s because this pregnancy is so different than last both in the nausea and how quickly my body had changed and expanded, but I’d be lying if I said I haven’t got up in the body comparison trap more often this time around. ⁣
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But, when I saw this I realized that my arms, a part of my body 💪🏼that I so often hide with sleeves in photo or video work are actually one of my greatest strengths! If they can lift a 30+ pound toddler up over my head while 16 weeks pregnant, they must be pretty damn strong. ⁣
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Whether pregnant or not, if your body has changed since what your past “comfortable” was, know you aren’t alone. I know it’s not always easy, but working through healthy mindset shifts versus comparing yourself to a prior version of you or someone else is what will help you move through this season and come out stronger. I learned this early on in my work with eating disorders and body image over a decade ago, but it’s always nice to recite again 👉🏼 You are beautifully and wonderfully made, don’t forget that 😘.

#AppleCrisp 🍎! Double tap if you’d like to gr

#AppleCrisp 🍎! Double tap if you’d like to grab one of those forks and join me! #DairyFree + #GlutenFree + Only 8 ingredients!! You won’t regret whipping this up for breakfast with some coffee or dessert served #alamode 😋! ⁣
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What you need: 6 apples washed, cored and thinly sliced + 1 tbsp ground cinnamon + 1/4 tsp salt⁣
1 tsp pure vanilla extract + 2 tbsp maple syrup + 2 tbsp melted butter plant based + 1 cup rolled oats quick cook + 1/2 cup chopped walnuts⁣
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To make: Mix together, add to a baking dish and bake for 35 mins at 375 degrees F! Full recipe with tips and swaps 👉🏼 https://shawsimpleswaps.com/cinnamon-apple-crisp-deliciously-dairy-free/ ⁣
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#shawkitchen #shawsimpleswaps #simpleswaps #healthyhome #healthyfoodideas #simplecooking #healthylifesyle #fitmomsclub #healthymomhealthyfamily #healthymom #healthyfoodclub #StressFreeMeals #HealthyCooking #HealthyFoodChoices #HealthyEatingIdeas #simplecooking #simplefood #fitmom #feedingfamilies #nutrition101 #rdsofinstagram #appleseason #lowsugardesserts⁣

If you can’t tell just yet, I’ve finally start

If you can’t tell just yet, I’ve finally started something my loyal subscribers have been asking for for months 👉🏼a food of the week! It’s no surprise this week is apples 🍎 and boy are they a great addition to your diet! ⁣
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I’m sure you’ve heard the saying “an apple a day keeps the doctor away”, right? Well, while I hate to break it to you no one food is a superhero 🦸‍♀️ by itself, they certainly can be a great addition to a balanced diet to give you some stellar nutrition to keep your body at its healthiest! ⁣
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One medium apple had about 80-95 calories and 25 grams of carbs, with 4.5 grams of fiber! Plus, they pack in vitamin C, copper, potassium, and a small amount of vitamin K. ⁣
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Great on their own, or tossed into those muffins, over a salad or in a crisp, you can’t go wrong adding more apples into your diet! ⁣
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What’s you’re favorite way to eat an apple?! 👇🏽👇🏽⁣
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#shawkitchen #shawsimpleswaps #simpleswaps #healthyhome #healthyfoodideas #simplecooking #healthylifesyle #fitmomsclub #healthymomhealthyfamily #healthymom #healthyfoodclub #StressFreeMeals #HealthyCooking #HealthyFoodChoices #HealthyEatingIdeas #simplecooking #simplefood #fitmom #feedingfamilies #tiptuesday #nutrition101 #rdsofinstagram #appleseason #superfoods⁣

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