Betsy's Nutritional Consulting

Betsy's Nutritional Consulting How you look & feel about yourself is exactly how the world perceives you. I want the best you! Read

08/31/2026

Quick. Simple. Easy. – Three words that are rarely used to describe cooking for a family meal. 😅

This recipe will save you time, money, and a lot of cleanup. Follow the steps below and enjoy!

Instructions:
• 4 Salmon filets
• 2 cups zucchini and yellow squash
• 1/2 cup onion
• One red bell pepper
• 10 oz broccoli
Sauce instructions:
• 1/4 cup olive oil
• 4 tbsp lemon juice
• 1 tsp minced garlic
• 1-2 tbsp Italian seasoning
• 1 tsp crushed red pepper
• Salt to taste
•1 tbsp black pepper

Bake at 375 Degrees F for 30-35 minutes

Try it and see for yourself! 👀

Are you craving something sweet, but don’t want to wreck your diet? Here is a great “Sugar Free Oreo Blizzard Ice Cream”...
08/28/2026

Are you craving something sweet, but don’t want to wreck your diet? Here is a great “Sugar Free Oreo Blizzard Ice Cream” easy recipe that you can make and that is so good and satisfies that sweet tooth!
Ingredients:
- One tub of sugar free cool whip
- One scoop of vanilla protein powder (I used “About Time” vanilla protein powder)
- Five crushed Oreo cookies without the filling (take out the frosting in between each Oreo cookie and crush the cookies in a baggie)
- 1 T of sugar free vanilla pudding mixture
Directions:
Add all of the ingredients together and mix together in the cool whip tub. Place in the freezer for three hours and use an ice cream scoop to enjoy your “Cookies and Cream” ice cream.
So easy and so delicious! Sweet. Simple and Smart!

08/26/2026

Who doesn’t love chicken salad? 😋 Aside from the delicious flavor, this meal is packed with protein. I use plain greek yogurt instead of mayo to add more protein and fewer calories, but trust me.. there’s still tons of flavor!

Ingredients:
• 2 cups shredded chicken
• 1/2 cup grapes, halved
• 1/2 cup chopped celery
• 1/4 cup diced red onion
• 1/2 cup plain Greek yogurt + more if needed
• 1/2 tablespoon Dijon mustard
• 1 tablespoon chopped parsley
• 1/4 teaspoon pepper
• 1/8 teaspoon sea salt

Macros: 1 serving
Calories: 111
Protein: 13.5 g
Fat: 4 g
Carbs: 6.5 g

Chicken doesn’t have to be boring! 👏 With a little creativity, you can turn it into endless healthy meals that are filli...
08/24/2026

Chicken doesn’t have to be boring! 👏 With a little creativity, you can turn it into endless healthy meals that are filling and family-friendly.

Here are 6 different ways to enjoy chicken:
⠀
• Chicken Salad ⠀
• Corn Tortilla With Chicken and Avocado ⠀
• Chicken With Mozzarella and Balsamic ⠀
• Chicken Stir Fry ⠀
• Chicken Pizza on Whole Wheat Tortilla ⠀
• Pesto Chicken ⠀
⠀
🍴Save this for the next time you’re stuck on what to make for dinner!

“Sauces” can add a surprising amount of calories to your meals without you realizing it. Here are some common culprits a...
08/21/2026

“Sauces” can add a surprising amount of calories to your meals without you realizing it. Here are some common culprits and easy swaps:

1. Peanut Sauce
Try PB2, sugar-free syrup, and low-sodium soy sauce for the same flavor with fewer calories.

2. Ranch
2 tbsp can be around 140 calories, and most people use more. Try Greek yogurt ranch or measure your portion.

3. Mayo
About 90 calories per tablespoon. Swap for mustard or Greek yogurt in tuna salad and dips.

4. BBQ Sauce & Ketchup
Added sugar adds up fast. Try hot sauce or sugar-free BBQ sauce instead.

5. Alfredo & Pesto
Both can be very calorie-dense. Swap for marinara, especially one packed with vegetables.

Low-calorie flavor boosters:
Hot sauce • Mustard • Low-sodium soy sauce • Salsa • Lemon & lime • Vinegar • Dried seasonings

Sometimes it’s not the chicken or salad adding up. It’s the extras. Pay attention to your sauces and you may be surprised how quickly those calories add up.

Try measuring your sauces for a week and see how much you’re actually using.

08/18/2026

Cottage cheese has always been a go to for me! If you are like me, you may love a good slice of pizza. 😋 This is a quick, healthy, high protein and low carb way to get your pizza fix. Check out this recipe!

Ingredients:
• 1/2 cup “Good Culture” cottage cheese
• 2-3 oz cooked chicken breast
• 1/4 low sodium Rao’s marinara
• 7 slices of turkey pepperoni cut into pieces
• 1/4 cup bell peppers
• Sprinkle of part skim mozzarella
• Microwave for 3-5 minutes

Macros:
359 calories
53g protein
11g carbs
11g fat

As I am getting closer to 50, I needed something different for my body so that I could avoid the running and pounding on...
08/14/2026

As I am getting closer to 50, I needed something different for my body so that I could avoid the running and pounding on my joints that was causing setbacks and along with that, came inflammation. I am always wanting to create longevity for my health and wellness and not to mention my joints. I can say that I have absolutely found a new love...HOT YOGA! The hotter the better for me and I have loved what it has done for my health. Not only does it reset you and your mind, but there are so many incredible health benefits of it.

Let me tell you a bit more about it:
-Hot yoga is usually in a a temperature of 90-100 degrees and is great for strengthening, stretching, sweat-detoxing, stress relief, pain relief, weight loss, balancing, cardio, toning, discipline, joy and peace all at the same time.
-The sweat allows your body to detoxify and the heat facilitates cardio work out and a deeper, FASTER and safer stretch. The harder the better for me, but there are all types of levels of classes. It is great for your brain health because it improves blood circulation and oxygen to your body and brain.
-Through challenging, but tempered physical movement, you practice balance, move your body, but yet still find stillness. You are stronger, more limber and less stressed walking out of a yoga class and not to mention the incredible people that quickly become your friends when you are all in it together. I love a great high five in class and always celebrating together when we all accomplish an intense workout.
- Not to mention the benefits of the socialization, community, improved blood circulation, and increase of bone density for women that is crucial for peri-menopause and menopausal women. What's not to love?
-The biggest thing is to stay consistent with it. I have noticed so much progress in my flexibility and not to mention, I have to most amazing instructors that I want to give a shout out to that I absolutely adore and have cheered me on and have been incredible and challenging instructors


In Knoxville, we are so lucky to have two studios that I adore. and . They also offer free classes to new comers that want to try it out.

If you're wanting a change up or are wanting to challenge yourself, TRY IT and I promise it is amazing! If you don't like HOT, but like yoga, there are other studios that offer great classes without the heat. Try something new and challenge yourself. Like my instructors say, if you fall, try it again, there is no judging and everyone is on their own journey. It is amazing!

08/12/2026

Looking for a fresh low-carb lunch idea that’s quick, easy, and packed with a ton of flavor and protein? This turkey sandwich combo hits the spot! 🥪💪

Ingredients:
- 2 slices L’oven Fresh Keto Friendly White Bread (35 cals each slice, I get mine at Aldi)
- 1 slice of melted mozzarella
- 3 slices of low sodium Boar’s Head deli turkey
- 1 slice of turkey bacon
- 1/8 of a thin sliced honey crispy apple
- top with roasted shredded brussel sprouts (I get mine shredded )

Macros:
Calories: 235
Protein: 53g
Fat: 10g
Carbs: 25g

It’s the perfect balance of sweet, savory, and satisfying all in one bite!

I wanted to share some amazing messages I recently got from a few of my clients. ❤️ I hope this gives you a little motiv...
08/10/2026

I wanted to share some amazing messages I recently got from a few of my clients. ❤️ I hope this gives you a little motivation for this beautiful Monday! 🙌

If you’re ready to get started on your goals and would like to learn more, send me a message today. I look forward to hearing from you! 😊

Oh my gosh! 🙌 Trust me when I say this spaghetti squash protein bowl is amazing! So many flavorful ingredients in one bo...
08/10/2026

Oh my gosh! 🙌 Trust me when I say this spaghetti squash protein bowl is amazing! So many flavorful ingredients in one bowl and packed full of so much protein and amazing volume of veggies. This Lemon, Chicken & Asparagus Spaghetti Squash is one to save. Bonus, you will have plenty of left overs for multiple meals. This is gluten free, high protein and one to eat on repeat! 🤌

Lemon, Chicken & Asparagus Spaghetti Squash

Ingredients:
~1 medium spaghetti squash (about 2 1/2 pounds)
~2 T olive oil
~3 t minced garlic
~1 pound of asparagus
~3/4 c blended 2% cottage cheese (you can also use plain Greek yogurt)
~1/4 c fresh grated Parmesan cheese
~1/4 c freshly squeezed lemon juice (from about 1 lemon)
~Zest of one lemon
~3 T pine nuts (toasted optional)
~1-2 t fresh thyme
~ 20 ounces of cooked chicken breast (I seasoned my chicken with Mrs. Dash no sodium lemon pepper seasoning and garlic powder)
~ Salt & pepper to taste for cooking squash and asparagus

Instructions:
Cut spaghetti squash length wise and flip over face in a pan with a lip where you can add some water for it to steam while cooking. Top the squash face down with aluminum foil and bake in oven at 425 degrees for 40 minutes or until you feel it soft to the touch (not mushy). I compare it to the feel of a cooked baked potato. Meanwhile, as the squash is in the oven, make and chop chicken to have ready to when the squash is done. After the squash is cooled, take a fork and “comb” out the seeds and then put it over a bowl and comb out the rest of the spaghetti squash noodles. Chop the asparagus up and toast it in a sauce pan in not stick spray to toast it a bit to add to the mixture. In a large bowl, combine the spaghetti squash, asparagus, chicken, cottage cheese, lemon juice, zest, garlic, pine nuts and thyme in a large bowl. Enjoy! 😋

Makes 6 servings

Macros Per Serving (6):
316 calories
11 g fat
17 g carbs (13 net)
37 G protein

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Knoxville, TN
37901-37902, 37909, 37912, 37914-37924, 37927-37934, 37938-37940, 37950, 37995-3

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