January 18, 20190

Energy… we all want more, and what we eat can help boost–or zap–our energy levels. Today I shared these three tips for boosting your energy with my good friend and former wellness colleague, Bridgette Binford of BJB Coaching on Facebook Live.

'Here I am live with @[100007487735473:2048:Rima Kleiner], MS, RDN of @[1045741372244532:274:Smart Mouth Nutrition] to talk about what to eat for more energy. Please bear with my technical troubleshooting at the beginning and fast forward to 4:40 into the discussion. Rima has some really beneficial info that is so helpful!!!'
1. Drink more water. I know this sounds so elementary, but staying hydrated is the number one key to boosting your energy levels! Water is the primary component in blood, which helps carry nutrients to our cells AND cart wastes away. Too little fluid = too little energy. Feeling fatigued and low-energy are two of the first signs that you need to drink more water. Don’t like water? Try adding berries or citrus fruit to water for added flavor, sip on sparkling water or try icing your favorite herbal tea.
2. Eat a power-packed breakfast. Break your nighttime fast with a mix of high-fiber carbohydrates and a little heart-healthy protein and fat. This well-rounded mix helps replenish those empty fuel stores and level out blood sugar levels, key to preventing that mid-day slump. Ideas for nourishing breakfast include: oatmeal with berries and nuts or seeds, plain yogurt mixed with fruit and low-sugar granola, smoothie made with nut butter and frozen fruit or an egg scrambled with with cheddar, spinach and avocado on a corn tortilla.
3. Eat more iron-rich plant foods. Iron helps transport oxygen to our cells, so low iron levels = sluggish + slow. While meat contains the highest amount of iron, Americans eat too little vegetables. So, focusing on iron-rich plant-based foods to help boost your iron AND veggie intake. Add some of these iron-rich gems to your diet every day–beans, lentils, seeds and dark, leafy greens. And while you’re at it, add a dose of vitamin C-rich foods–like red bell pepper, kiwi or orange–to your iron-rich meal to help your body better absorb iron.
Bridgette and I also chat about fad diets and cleanses, supplements and eating mindfully. So, check out our FB Live video here.
PLEASE SHARE: What are your favorite food energy boosters? Please share. I’d love to hear from you!
Copyright (c) Smart Mouth Nutrition, LLC | January 18, 2019


October 5, 20180

Tomorrow is#NationalNoodleDay and this One Pot Mediterranean Linguine will make your family smile and your weeknights easier.

Noodles are a go-to staple in my house, especially for weeknight dinners. Everyone likes them, they go with just about anything and they make a great leftover lunch. While pasta is usually fairly easy and quick to make, this meal calls for only ONE POT! That means… one pot into which all ingredients go, one pot to watch and one pot to wash. Now, that’s my idea of easy weeknight cooking.

Rec ReDux_one pot med linguine_08 2015_pot

If you tend to avoid noodles or pasta in general because you think they’re unhealthy, think again. Noodles provide a healthy dose of carbohydrates, which our bodies use for fuel. Both whole grain and refined grain noodles tend to be low on the glycemic index (GI), but I usually opt for whole grain noodles because they contain more dietary fiber than refined noodles. In fact, whole wheat pasta can provide up to 25% of your daily dietary fiber needs in a one cup portion. Can’t do wheat? There are plenty of tasty gluten-free noodle options on store shelves these days, as well.

Try my One Pot Mediterranean Linguine. I promise, this dish will become a family fave and make your weeknights easier!

PLEASE SHARE: What is your favorite noodle dish? Please share. I’d love to hear from you.


September 28, 20180

Temperatures are still warm here in NC, but it feels like fall, with the return to weekday routines and a renewed focus on family meals and feeding kids healthfully. It’s no surprise then that September is Fruit & Veggies More Matter Month AND Childhood Obesity Awareness Month, two public health observances that seek to shed light on two very serious concerns: the lack of vegetables in the American (children’s) diet and the increasing number of children at an unhealthy weight. And if you’re like most clients I see, you may be asking how to get your kids to eat more veggies and fruit.

You’re not alone. Most kids (and adults) eat too few vegetables.

  • According to the Centers for Disease Control & Prevention (CDC), 87% of the total U.S. population did not meet vegetable intake and 76% did not meet daily fruit recommendations between 2007-2010
  • The CDC also states that children, in particular, consume even fewer vegetable servings: 93% of U.S. children aged 1-18 years old did not meet daily vegetable recommendations, and 60% of children did not meet fruit recommendations
  • More than one-third of American children are overweight or obese, which increases a child’s risk for a slew of health problems, such as heart disease, pre-diabetes, sleep apnea, bone and joint problems, poor self-esteem and psychological problems

These statistics are woeful and alarming, people. Obesity at all ages is complex and caused by many factors (genetics, environment, excess calories, food choices, physical activity, metabolism, gut health and so many more). While the childhood obesity epidemic will not be solved by just getting kids to eat more fruits and vegetables, it’s a start.

Six easy ways to get your kids to eat more veggies and fruit.

  1. Get kids INVOLVED. Take your kids to the farmers market or supermarket and talk about the fruits and vegetables you see. Let them pick out a veggie and a fruit that they help prepare (in age-appropriate ways). And, start a garden, no matter how big or small–when kids get their hands dirty and grow it themselves, they are more likely to try new foods.
  2. Make veggies and fruit FUN! Cut up veggies and fruits in fun shapes and encourage your child to make funny faces with the produce on their plate. Give your fruit and veggie dishes fun names. My kids love “banana boats,” which is simply a banana in the bottom half of the peel, thinly sliced and sprinkled with cinnamon.
  3. Offer OFTEN and with FAVORITE foods. When offering a new vegetable or fruit, offer alongside a familiar one. He or she may be more willing to try a new food, if they know they have a back-up food to eat. Family-style meals allow everyone to eat the same meal but with customization. We love DIY pizza night and quinoa bowls–I set out a starter food (such as whole grain pizza crust or quinoa) and a variety of toppings (like, sliced olives, sauteed kale, cheese, roasted broccoli, beans) and let everyone top their own. And, don’t forget nutritious dips–hummus, ranch dip, guacamole and yogurt-honey dip “up” the produce appeal for less-than-adventurous eaters.
  4. Try different COOKING METHODS. If you grew up with over-steamed mushy broccoli, you’re probably not going to love (or maybe even like) broccoli. But, roasted broccoli with a little olive oil and salt may change your mind. If your child doesn’t like vegetables or fruits prepared one way, try cooking or preparing a different way next time. You can also experiment with adding your child’s not-so-favorite fruits and vegetables to smoothies or puree into popsicles.
  5. Take the HIGH ROAD. Children are less likely to try new foods in a chaotic and stressful environment. Introduce new foods when mealtime is calm and pleasant. And, what if your child refuses to try a new food? Let it go and try another time. A child who knows that food is a “button” for parents will push that button in an effort to control the situation. Avoid power struggles, and don’t engage in food battles.
  6. Be a good ROLE MODEL. If you serve your child fruits and veggies while you reach for an energy bar, your child will notice. Being a good food role model for your children may sometimes be the biggest motivator in helping them form healthy habits. So, sit with your children while they’re eating and enjoy your veggies, too.

Persistence is key.

Most importantly, DON’T GIVE UP. Believe me, I know it’s not always as easy as it sounds.

One of my children will happily try new foods and loves her leafy green veggies. My other child is more cautious and loves his fruit, especially berries. He finds vegetables incredibly bitter (super taster?), and it’s a constant struggle to get him to try new veggies. But, PERSISTENCE and HEALTHY ROLE MODELING are two critical keys to shaping young eaters. So, I’ll continue taking him to the farmers market, sitting down next to him at the table while I eat (and offer him) vegetables. And, of course, high-five him when he tries–and sometimes likes–a new veggie.


PLEASE SHARE: What are your favorite tips for introducing new fruits and vegetables? What are your favorite ways to make produce more fun?

This post first appeared on Kleiner Nutrition in September 2015.


September 14, 20180

This week, I had the pleasure of attending a nutrition and media training at The Dairy Alliance in Atlanta. I loved spending time with my fellow foodie dietitians and chefs and learning more about dairy. Plus, I had the awesome opportunity to train with media and communications coach and guru, Teri Goudie.

First, let me say we LOVE dairy in my house. My kids drink milk with most meals and down a cup of yogurt like it’s going out of style. I love milk in my beloved latte or tea, snack on cheese and happily add yogurt to my morning smoothies. And while my husband prefers almond milk in his cereal, he’ll never turn down cheese on his pizza or some of his other favorite dishes.

Whether you like dairy as much as we do or are confused about whether you should include it in your diet, here are some things you may not know about dairy.

  • Just one 8-ounce serving of milk contains 9 essential nutrients, including the following:
    • 8 grams of protein
    • calcium, important for building and maintaining strong bones and teeth
    • potassium, essential for regulating fluid balance and helps maintain healthy blood pressure
    • vitamin D, promotes maximum absorption of calcium
  • Experts recommend drinking milk with meals and water throughout the day between meals
  • The Dietary Guidelines for Americans recommend that children and adults enjoy 3 daily servings of low-fat or fat-free milk, cheese and yogurt
  • A growing body of research suggests that consuming dairy regularly may help lower the risk of  type 2 diabetes
  • Studies show that the protein and calcium in milk play a critical role in promoting bone health and density, which decreases the risk of osteoporosis
  • Dairy contains calcium, potassium and magnesium, which help to maintain a healthy blood pressure
  • Individuals with lactose intolerance can comfortably enjoy low-lactose options like hard cheeses (cheddar and Swiss) and yogurt

PLEASE SHARE: What are your favorite ways to enjoy dairy? Please share. I’d love to hear from you!

Disclosure: The Dairy Alliance paid for my travel, hotel and meals in Atlanta, Georgia to learn about dairy nutrition and advanced media training. They did not compensate me to write this post and all opinions expressed here are my own.


September 13, 20180

I don’t know about your house, but mornings can get a little hectic around here. I’m usually throwing in the kids’ refrigerated lunch items, my husband is rushing out the door and the kids are taking their sweet time getting dressed. Sometimes the kids have time to enjoy a bowl of cereal or a whole grain waffle. Other times, however, they have just enough time to microwave a frozen muffin–like these Chocolate Zucchini Muffins–before this mom-bus pulls out of the driveway.

These delicious little muffins may make your morning easier.

And, that’s where these little morsels of deliciousness come in. These Easy Morning Chocolate Zucchini Muffins are tasty, nutritious and may just make your life easier. Bake a batch on the weekend, freeze individually, thaw (or microwave) and enjoy. Plus, these muffins are a great way to use up all of that summer zucchini overwhelming your produce drawer.

Thanks to the zucchini, these muffins are rich in vitamin C (hello healthy skin and immune system!), vitamin K (necessary for bone health and blood clotting) and vitamin B-6 (important for energy metabolism and hormone production).

I like to pair with a hard-boiled egg or glass of milk for an extra protein boost. They also make a perfect addition to your morning latte or as an afternoon snack.

PLEASE SHARE: What are your favorite easy-morning grab-and-go breakfast recipes? Please share. I’d love to hear from you!


April 16, 20180

Welcome to Smart Mouth Nutrition! We’re so glad you stopped by!

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