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Meal Makeover Moms: Kid-Friendly Casserole Recipes

February 6, 2017 | Liz Weiss

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I’m Liz Weiss, MS, RDN, a registered dietitian, cookbook author, and media dietitian. At Liz’s Healthy Table, I combine evidence-based nutrition with simple, delicious recipes designed for longevity, brain health, and balanced living. Drawing on decades of experience in food and media, I share real-world advice and recipes that make healthy eating both satisfying and sustainable. My goal is to help you live longer, stronger, and with more enjoyment at every meal.

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About half of all women over age 50 have osteopeni $About half of all women over age 50 have osteopenia (low bone mass). Are you one of them? Comment BONE HEALTH and I’ll send you my free Bone Health Nutrition Guide packed with practical, evidence-based tips to help protect your bones for years to come. Inside, you’ll learn: 🦴 The key nutrients your bones need (hint: it’s not just calcium!) 🦴 How protein supports healthy bones and muscles 🦴 The role of vitamin D, magnesium, vitamin K, and other bone-building nutrients 🦴 Foods to eat more often—and a few habits that can work against your bones 🦴 Exercise and lifestyle strategies that help keep bones strong and reduce fracture risk Whether you’ve been diagnosed with osteopenia, osteoporosis, or simply want to stay ahead of bone loss, this guide will help you build a stronger foundation for healthy aging. Comment BONE HEALTH below and I’ll send it your way! #bonehealth #osteopenia #osteoporosis #healthyaging #nutritionforbones$

One recipe. Three delicious ways. These Cheesy E

One recipe. Three delicious ways.
These Cheesy Egg Muffins from The GLP-1 Kitchen prove that healthy eating doesn’t have to be complicated. Start with a simple base recipe, then customize it based on what you love—or what happens to be in your fridge or freezer.
✨ Version 1: The Original @lizweiss
Spinach, green onions, shredded Cheddar, and Parmesan. (Recipe below)
✨ Version 2: Veggie Lover’s @chewthefacts
Swap the spinach for ½ cup chopped frozen bell peppers and onions and replace the Cheddar with ¼ cup ricotta cheese.
✨ Version 3: Spicy Kick @nutritionforweightlossmeds
Swap the spinach for chopped jalapeños (1–3 tablespoons, depending on your heat preference).
Each serving delivers about 20 grams of high-quality protein, making these muffins a satisfying option for breakfast, lunch, or a quick dinner.
Why protein matters on GLP-1s:
✔ Helps preserve muscle during weight loss
✔ Keeps you satisfied between meals
✔ Supports strength, mobility, and healthy aging
Most experts recommend about 1.2–1.6 grams of protein per kilogram of body weight daily while taking a GLP-1 medication. For someone weighing 150 pounds, that’s roughly 80–110 grams per day, ideally spread across meals and snacks.
👇 Recipe
Cheesy Egg and Spinach Muffins
Makes 3 servings
19g protein • 3g fiber per serving
Ingredients
• 5 large eggs
• 1¼ cups frozen chopped spinach, thawed and squeezed dry
• 2 green onions, trimmed and roughly chopped
• ½ cup shredded reduced-fat Cheddar cheese
• ½ teaspoon dried oregano
• 2 tablespoons grated Parmesan cheese
Directions
1. Heat oven to 350°F. Lightly oil or coat a 6-cup muffin pan with nonstick cooking spray.
2. Whisk eggs in a large bowl. Stir in spinach, green onions, Cheddar, and oregano.
3. Divide mixture evenly among muffin cups and top with Parmesan.
4. Bake until eggs are set, about 18 minutes. Cool slightly and serve.
📘 Want more recipes like this? The GLP-1 Kitchen is packed with protein- and fiber-rich recipes to help you meet your nutrition goals while taking a GLP-1 medication.
🔗 Link to the book in BIO
#GLP1 #GLP1Nutrition #HighProteinRecipes #oz

Everyone’s sharing their Top 5 Horror Movies, so h

Everyone’s sharing their Top 5 Horror Movies, so here’s mine ... Dietitian Edition. 😱🍿
🎬 The Return of the Carnivore Influencer
🎬 Raw Milk: The Sequel
🎬 Everything Causes inflammation
🎬 The Detox Juice Cleanse
🎬 The Seed Oil Conspiracy
A few notes from the theater:
🥩 The Return of the Carnivore Influencer -
A world without fruits, vegetables, beans, or whole grains. Dietitians everywhere are desperately searching for fiber.
🥛 Raw Milk: The Sequel -
What could possibly go wrong?
🔥 Everything Causes Inflammation -
A terrifying tale where perfectly normal foods are accused of causing inflammation based on a viral social media post, a flawed study taken out of context, and a complete disregard for the totality of the evidence.
🧃 The Detox Juice Cleanse -
Three days. Zero chewing. Endless promises. Plot twist: your liver was already doing the detoxing.
🫒 The Seed Oil Conspiracy -
Featuring a cast of internet “experts,” selective science, and a plot twist nobody saw coming: It turns out that replacing saturated fat with polyunsaturated fats from oils like soybean, corn, and canola has been shown to lower LDL (“bad”) cholesterol. Hooray.
🍿 Bonus Feature:
Everything Is Toxic -
The scariest movie of all, because apparently every food in your kitchen is trying to kill you.
These are just a few of my dietitian pet peeves. What nutrition trend would make your horror movie list?
#DietitianHumor
#NutritionMyths
#FoodScience
#HealthyAging
#top5horrormovie

The internet lost its mind over Gwyneth Paltrow’s

The internet lost its mind over Gwyneth Paltrow’s hack to swap dairy for arugula.
As a dietitian, I’m not giving up my yogurt or cheese anytime soon—or replacing them with arugula. Sorry, Gwyneth, but that’s a hard pass. 😉🥗
But here’s what got lost in the conversation: arugula is a superstar vegetable in its own right.
Like spinach, kale, collards, and other leafy greens, arugula is packed with nutrients linked to healthy brain aging, including folate, vitamin K, lutein, and antioxidants.
That’s one reason leafy greens are a cornerstone of the MIND Diet (Mediterranean-DASH Intervention for Neurodegenerative Delay), an eating pattern associated with better cognitive health and a lower risk of cognitive decline as we age.
So instead of debating whether arugula can replace dairy, let’s celebrate it for what it is: a peppery, nutrient-packed leafy green that deserves a spot on our plates.
And yes ... your brain will thank you. 🥗🧠
#MINDDiet #BrainHealth #HealthyAging #Arugula #gwynethpaltrow

Comment CABBAGE and I’ll send you my FREE guide to

Comment CABBAGE and I’ll send you my FREE guide to all things cabbage!
Cabbage is having a moment. It’s been dubbed the “it” vegetable of 2026.
This humble cruciferous veggie is affordable, versatile, packed with nutrition, and surprisingly delicious. Plus, research shows that regular consumption of cruciferous vegetables like cabbage may support heart health, cancer prevention, and healthy aging.
Inside my free guide, you’ll discover:
🥬 Why cabbage deserves a spot on your plate
🥬 The nutrition and health benefits of cabbage
🥬 Easy ways to cook with it
🥬 My favorite uses for green, red, Napa, and Savoy cabbage
🥗 Plus my Crunchy Coleslaw recipe that’s perfect as a side dish or piled onto sandwiches, burgers, and tacos
Whether you’re already a cabbage fan or just cabbage-curious, this guide will give you plenty of delicious reasons to add more of this underrated veggie to your meals.
👇 Comment CABBAGE below and I’ll send it your way!

It's a wrap! 🎉 Last week I was in Orlando for the

It's a wrap! 🎉 Last week I was in Orlando for the @todaysdietitian Spring Symposium — a few days packed with science, food, inspiration, and reconnecting with old friends while making some new dietitian friends along the way.
We kicked things off with a reception hosted by @lacroixwater and @joybauer (Today Show fame!) plus a pizza party hosted by @mohrresults @danawhitenutrition and @cookinrd. Sponsors included @thewonderfulcompany @tonnino_tuna @bobsredmill and more. And yes... tuna + green olives on pizza = absolutely yes 🍕
One of my favorite moments? Catching up with my co-authors of The GLP-1 Kitchen and showing off our book 📚 @nutritionforweightlossmeds @chewthefacts
Some science highlights + "Did You Know?" takeaways:
🥝 @katescarlata fiber session (sponsored by @activia ): DYK about 15% of U.S. adults experience constipation? One food-first strategy that may help: two green kiwis a day.
🥛 Rosanne Rust and I partnered with @national_dairy_council to help cover booth activations and Katie Brown's session on the Vitality Economy. #sponsored
DYK vitality span focuses on the years we live with energy, purpose, resilience, and independence? We also explored dairy's role in supporting bone, cardiometabolic, gut and brain health.
🌸 @hwrightrd menopause session: DYK many women experience shifts in body composition during perimenopause and menopause? As estrogen levels decline, the body tends to store more visceral fat — deeper abdominal fat linked w/ higher risk for cardiovascular disease.
🌾 Whole grains (sponsored @generalmills): Only about 2% of Americans meet whole grain recommendations, despite links to lower risk for heart disease, diabetes and other chronic diseases.
🍝 Shared meals (sponsored by @barillaus): DYK sharing meals with others is linked with greater wellbeing?
We also dug into the science behind seed oils (they lower CVD risk) and nutrition support for people taking GLP-1 medications, with a focus on protein, fiber, hydration, and key nutrients like iron, B12 and calcium. @theweightloss.dietitian
Didn't make it to Disney... but I did make it to Four Flamingos and wrapped up the trip with a fiery baked Alaska finale
#TDSS26

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