Dawn-homepageThe Nutrition WOW mission: Spread simple yet powerful inspiration for a healthier & happier you.

Take a look around this site for ideas on how to eat right & feel awesome! We believe when you treat yo'self well you will be the healthiest & happiest person you know!

Do you get the WOW? Each Monday we send you a simple yet powerful idea, recipe or challenge to inspire your week. Sign-up & spread the WOW with friends!

Snack on 101 seeds.

pumpkin pepita

Sure the flesh of the pumpkin is getting lots of glory right now…but don’t forget the superfood seeds inside!

A hearty portion size of 101 pumpkin seeds is just 150 calories and has 6g of fiber + 6g of protein. Another bonus: Pumpkin seeds contain immune boosting zinc & anxiety taming tryptophan.

Things to know:
– Roasting your own is easy! Pull them out of a pumpkin, clean, pat dry, mist w/ cooking spray, season & bake at 325F for 18-20 mins (stir halfway through) until golden.
-“Pepitas” are the green kernel within the edible white pumpkin seed shell. Find them in the bulk section of your supermarket. I love these.
– 101 seeds = 1/2 cup white inshell seeds or 1/4 cup green pepitas.

Fav ways to enjoy pumpkin seeds/pepitas:
1. Baked sweet w/ nutmeg & cinnamon
2. Baked savory w/ chili powder
3. Added to salads in place of croutons
4. Added to soups as garnish
5. Mixed into homemade seed crackers (recipe here)

What a smart app!

phone apps

Phone apps can help us take healthy living up a notch.

Apps like calorie counters & step trackers collect data. Retroactive. Other apps can actually inspire & promote real change. Here are my current favs:

1) Songza. Awesome playlists to motivate a workout or set a fun mood for cooking. (Free)
2) Don’t Break The Chain. Choose a goal & this app helps you stay focused on daily action. (Free)
3) Anylist. Super easy way to create shopping lists & organize recipes. (Free)

Hello chipotles in adobo!


What they are: 
Chipotles are dried, smoked jalapeños. Adobo is a tangy, slightly sweet red sauce. When they are combined in a can, they become a versatile pantry staple.

How to use: 
Honey Chipotle Salmon: Puree w/ honey & brush on salmon.
Chipotle Black Bean Tacos: Puree w/ black beans for a taco filling or dip.
Creamy Chipotle Dressing: Puree w/ plain 2% greek yogurt & toss w/ chopped romaine & sliced red onion.
Easy Chipotle Condiments: Chop & mix w/ ketchup, mustard or BBQ sauce.
Chipotle Butternut Squash Soup: This is a fall-weather must try. Get the easy, vegan, GF recipe HERE!

How to store extras: 
Fridge: Place in covered container (not can) for up to 1 month.
Freezer: Chop & freeze in 1 T piles. Transfer frozen piles to small container for up to 3 months.

Granny knows best.

ms smith

We were taught early on that “an apple a day keeps the doctor away”…and now they may even help keep extra weight away.

New research suggests that all apples are not created equal. While all contain nutrition heavy-hitters like prebiotics, fiber and polyphenols, of the 7 types of apples studied, the tart Granny Smith contained the most of these good-for-you compounds. 

Granny Smith apples were found to balance out friendly bacteria in the gut, which may increase satiety & keep weight in check. Yeah, Granny!

My Top 5 Ways to Go Granny
– Green smoothies
– Apple & cheddar cheese
– Toast, nut butter & apple slices
– Hot apple crisp (microwave apple slices & top w/ granola)
– Chewy apple chips (recipe HERE)

How do you like them apples?

A true skinny latte.


I heart my morning coffee. But hey, my usual cup of joe just got some fierce competition…

New research suggests that yerba mate (yer-bah mah-tay) tea deserves equal adoration – especially if you exercise. When sipped before a moderate workout, it can increase your calorie burn by 24%. Now that’s a skinny latte!

So what is yerba mate exactly? It’s a naturally-caffeinated (about the same as black tea) dried tree leaf from South America that can be brewed just like regular tea.

Make: Morning Mate Latte
1. Steep 1 yerba mate tea bag in 1 cup hot water for about 5 minutes.
2. Add 1/2 cup warm unsweetened vanilla almond milk.
3. Top with cinnamon.
Optional ideas:
 – Steep the tea bag longer for a stronger flavor.
 – Add a teaspoon of honey for a bit of sweetness.
 – Use 2 tablespoons coconut milk instead of almond milk. Oh creamy.

Mmmmm… mate latte!

OMG! Slow cooker beans.

OMG Slow Cooker Bean_Thumb

Oh My Goodness! Beans out of the slow cooker taste amazing. Try this ONCE and you’ll be a believer. 

I recently started making beans in a slow cooker & let me tell you… it’s totally worth the effort. Soaked & slow cooked beans taste awesome PLUS they are easier to digest and a better source of protein & minerals than canned versions.

Use slow cooker beans to make veggie burgers, mash in tacos, puree into hummus or chop into veggie-friendly sandwich fillings. More beans in your life = more plant-protein & fiber. 

Get the full OMG! Slow Cooker Beans Infographic! 
Click HERE.