The more you know, the more you grow.

"Cooking with Carina" is a hands-on cooking experience with a registered and licensed dietitian. With several years experience in the culinary side of dietetics, she will bring healthy eating and nutrition to life with a personal cooking demonstration for your group of close friends. Whether you are looking to eat healthier, learn how to eat more plant-based or prepare easy meals for the family, Carina will cultivate a menu to fit your interest and an evening of fun.

• Full assessment and nutrient analysis reviewing macronutrient and micronutrient intakes

• Detailed evaluation of current diet and recommendations based on food journal, medical and nutrition history, and pertinent lab work/test results

• Evaluation of lab values (if applicable)

• Personalized nutrition plans tailored to your individual needs, goals, exercise regimen

• Establish eating strategies for optimal health, performance and individual's goals

• Supplementation recommendations

• Continuous support and accountability (dependent on program*)

• Weekly menu and meal planning

• Education on healthier cooking, recipe modification

• Performance-Nutrition plan coordinated to training schedule for athletes

With so many choices and an astonishing amount of conflicting information, the right foods can be hard to find. So when navigating your grocery store, it’s important to have the knowledge and confidence that what you are buying is actually healthy. That’s where a grocery tour with a registered dietitian can help! Grocery tours last approximately 60 minutes and are provided at your favorite supermarket so you can easily apply the skills you learn the next time you shop.

Need help figuring out what to buy for specific dietary needs such as : organic,high protein ,vegetarian, gluten free, feeding a family, diabetes, heart health?

Want to learn how to read food labels as a guide to make the best choices?

Learn how to add healthy new options to your cart and actually use them once you get home?

Schedule a tour today and discover how fun and easy it is to eat right!

Kitchen clean out is a great way to better health, right at home. Many times pantries, fridges and freezers have expired foods, foods that do not support your health goals or could be better organized. The kitchen clean-out service includes:

Removing and sorting through pantry items, reading labels, tossing expired food items and discussing more optimal alternatives

Sorting through refrigerator and freezer, looking at food labels, removing expired foods, learning better storage and labeling strategies and food safety protocols

Writing out a fresh shopping list with the guidance of your dietitian to restock your kitchen with nutritious and delicious food to curate meals for you and your family

Strategies for organization and storage of each space

Group presentations are a great way to start your season and educate your athletes on proper fueling for practice, game day and recovery. These presentations typically are 30 minutes to an hour and allow for interaction between the athletes and dietitian. The intention of each presentation is to provide guidance about sports and nutrition implications on sports performance and are customized to the given sporting discipline.

We discuss prioritization of pre and post fuel snacks/meals, hydration, sleep quality, game day tactics with intra-fueling methods. I also provide education materials for the athletes and coaches to use as a guide throughout the year and can provide additional materials for specific athlete cases. Group presentations topics for athletes will include how to ensure optimum nutrition, maintain fitness levels and maximize athletic performance during season and off-season.

I bring snacks and hydration samples for athletes to take home and have tangible examples of easy fueling. Typically, presentations are best suited for a group-setting on-site that fits around the workout and class schedule. They can take place on the field, court, in the stadium, arena, clubhouse or classroom setting.

Some topics we discuss are:

• What to eat and when to eat to maximize sports performance

• Simple ways to boost energy and avoid energy dips and slumps

• Tips, snacks and meals specific to your sporting discipline

• Nutrition for young athletes: healthy meal, snacks and general tips

• How to boost stamina, endurance and improve athletic performance

• Reducing the risk of sports-related injuries

• Rest, recovery and repair

• Importance of exercise: Diet vs. Exercise Debate

• Proper hydration for strenuous physical activity

• Importance of nutrition

• Sports supplementation and pre- and post-workout nutrition

• Nutrition facts vs. myths

• How to improve body composition and build muscle

• Macronutrient distribution and optimization