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Disclaimer

DISCLAIMER

This disclaimer includes a disclosure and privacy policy.

Disclosure

Halsa Nutrition is a personal blog written and edited by me, Maria Adams. For questions about this blog, please contact me.

Information presented on this site represents informational services only. None of the information on this site should be considered as a medical diagnosis or treatment.

The views and opinions expressed on this blog are 100% my own. However, I may, on occasion, accept forms of cash advertising, sponsorship, paid insertions or other forms of compensation.

This blog abides by word of mouth marketing standards. I believe in honesty of relationship, opinion, and identity. The compensation received may influence the advertising content, topics or posts made in this blog. That content, advertising space or post will be clearly identified as paid or sponsored content.

I may also, on occasion, be compensated to provide my opinion on products, services, websites and various other topics. Even though I may receive compensation for some posts or advertisements, I always give my honest opinions, findings, beliefs, or experiences on those topics or products. The views and opinions expressed on this blog are purely my own. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question.

This blog does not contain any content which might present a conflict of interest.

Privacy Policy

Halsa Nutrition found at https://www.halsanutrition.com/ (“Website”) is governed by the following privacy policy (“Privacy Policy”).

We respect your privacy and are committed to protecting it. The purpose of this Privacy Policy is to inform you what personally identifiable information we may collect and how it may be used. This statement only applies to this Website.

WHAT INFORMATION DO WE COLLECT AND HOW IS IT USED?

Information You Voluntarily Submit to the Website: We may collect personal information from you such as your name or email address. For example, you may voluntarily submit information to the Website by leaving a comment, subscribing to a newsletter, or submitting a contact form. In addition, you are able to create a user profile, which allows you to create a username and password. We will store the username, but your password will not be visible in our records.

Information We Collect from Others: We may receive information about you from other sources.  You may link your Facebook, Instagram, and/or Google accounts to your user profile.  If you choose to link your Facebook, Instagram, and/or Google accounts to your user profile, we will receive your name, email address and profile picture associated with that account.

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Cookies: We may log information using cookies, which are small data files stored on your browser by the Website. We may use both session cookies, which expire when you close your browser, and persistent cookies, which stay on your browser until deleted, to provide you with a more personalized experience on the Website.

HOW YOUR INFORMATION MAY BE USED

We may use the information collected in the following ways:

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THIRD-PARTY USE OF PERSONAL INFORMATION

We may share your information with third parties when you explicitly authorize us to share your information.

Additionally, the Website may use third-party service providers to service various aspects of the Website. Each third-party service provider’s use of your personal information is dictated by their respective privacy policies.

The Website currently uses the following third-party service providers:

Google Analytics – this service tracks Website usage and provides information such as referring websites and user actions on the Website. Google Analytics may capture your IP address, but no other personal information is captured by Google Analytics.

Mailchimp – this service is used for delivery of email updates and newsletters. We store your name and email address for purposes of delivering such communications.  Please refer to Mailchimp’s privacy policy for further information.

At this time, your personal information is not shared with any other third-party applications. This list may be amended from time to time in the Website’s sole discretion.

Except when required by law, we will not sell, distribute, or reveal your email addresses or other personal information without your consent; however, we may disclose or transfer personal information collected through the Website to third parties who acquire all or a portion of our business, which may be the result of a merger, consolidation, or purchase of all or a portion of our assets, or in connection with any bankruptcy or reorganization proceeding brought by or against us.

ANONYMOUS DATA

From time to time, we may use anonymous data, which does not identify you alone, or when combined with data from other parties. This type of anonymous data may be provided to other parties for marketing, advertising, or other uses. Examples of this anonymous data may include analytics or information collected from cookies.

COOKIES

The Website uses cookies to store visitors’ preferences, record user-specific information on what pages users access or visit, ensure that visitors are not repeatedly sent the same banner ads, customize Website content based on visitors’ browser type or other information that the visitor sends. Cookies may also be used by third-party services, such as Google Analytics, as described herein.

Users may, at any time, prevent the setting of cookies, by the Website, by using a corresponding setting of your internet browser and may thus permanently deny the setting of cookies. Furthermore, already set cookies may be deleted at any time via an Internet browser or other software programs. This is possible in all popular Internet browsers. However, if users deactivate the setting of cookies in your Internet browser, not all functions of our Website may be entirely usable.

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We may use third-party advertising companies to serve content and advertisements when you visit the Website, which may use cookies, as noted above.

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From time to time, the Website may engage in remarketing efforts with third-party companies, such as Google, Facebook, or Instagram, in order to market the Website. These companies use cookies to serve ads based on someone’s past visits to the Website.

Affiliate Program Participation

The Website may engage in affiliate marketing, which is done by embedding tracking links into the Website. If you click on a link for an affiliate partnership, a cookie will be placed on your browser to track any sales for purposes of commissions.

Halsa Nutrition is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and links to Amazon.com.  As part of this Amazon Associates program, the Website will post customized links, provided by Amazon, to track the referrals to their website. This program utilizes cookies to track visits for the purposes of assigning commission on these sales.

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Last updated: June 17, 2020.

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Hey there!

I'm Maria, a mom and Registered Dietitian with a love for good food. Let me help you navigate your way to happier, more confident eating and cooking. I take a non-diet, intuitive eating approach and truly believe that all foods can fit! Read More…

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halsanutrition

Maria Adams MS MPH RDN
I made these cardamom oat muffins in honor of my s I made these cardamom oat muffins in honor of my son Henrik's name day today. 💗Following in the footsteps of my mom, I woke him up with hot cocoa, a muffin, and a song ("Med en enkel tulipan"). ⁠
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My mom @westberg.marianne would have seen to it that there was also a flower 🌷and a little present. Oh, and she probably would have made a whole cake...I will get it all down one of these days!⁠
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So what is a name day? Many countries have them. In Sweden, the names were traditionally based on Saints, but these days more names have been added to the calendar to keep up with the current popular names. ⁠✨
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The traditions surrounding Swedish name days vary from household to household. Growing up, it was like a mini birthday, complete with singing and breakfast/cake 🧁 in bed. I mean, seriously a good way to start your day. ⁠⠀
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Want to know your Swedish name day? 🇸🇪Just google “Swedish Name Days” and you will find several lists. (And if you don't see your name you could choose a name that is close to yours to celebrate your day.)⁠⠀
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Oh, and if you want the muffin recipe it's on the blog, link in profile. ⁠⤴️
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#nameday #namsdag #namsdagar #grateful #foodculture #familytraditions #Swedishtraditions #Swedishhistory #medenenkeltulipan #namedaycelebrations #celebratelife #itsthelittlethings #spreadlove #spreadkindness #glutenfreemuffins #dairyfreemuffins #breakfastinbed #spreadjoy #cardamomoatmuffins #cardamommuffins #oatmuffins #recipeontheblog #halsanutrition⁠⠀
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So here we are, half way through the first month o So here we are, half way through the first month of the year (and what a month it has been so far!). If you are feeling frustrated by your ability to stick with a diet plan or resolution you are not alone.⠀
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So why not shift your mindset. Instead of dieting or diet resolutions, make small habit changes that help you thrive. ✨⠀
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Here are 7 ideas:⠀
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1️⃣Practice daily gratitude. Start every day by listing off what you are grateful for. I like to do this right in my planner, but you could also just think about it without writing it down.⠀
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2️⃣Eat consistent meals. I think this one is especially important right now when so many of us are working and learning from home. It's easy to graze all day, blend meals together, or skip meals completely. Make an effort to eat consistent meals, including snacks/fika in between meals.⠀
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3️⃣Choose foods that satisfy you. Of course, it's important to eat a variety of nutrient-rich foods, but so often we forget about the satisfaction factor! Choosing foods that satisfy you AND eating enough food to satisfy you will make you feel good and help ensure that you are getting the energy that you need.⠀
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4️⃣Drink less alcohol. I don't like to tell people to consume less of something. However, when it comes to alcohol, less is better. So wherever you are at, cut back a little and see how you feel. The general recommendation is 1 drink or less per day for women and 2 drinks or less per day for men. Many people find that they sleep, feel, and function better with less alcohol.⠀
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5️⃣Get outside and move. Every day when you can, but always listen to your body and honor rest as needed. Whether you walk, bike, or work in your yard is to you.⠀
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6️⃣Enjoy daily coffee or tea break. If you have followed me for a while you know this is my favorite. Fika, fika, fika. The world needs more fika! You can read about it on my blog.⠀
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7️⃣Trade-in your pre-bed screen for a book or magazine. Power off the screens at least an hour before bed and make time for reading. A cup of chamomile tea is also nice, unless it makes you get up to pee at night! ⠀
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#ditchthediet #habitsforhealth #bestdiet #nodiet #intuitiveeating #halsanutrition
Looking to add a new side dish to your repertoire? Looking to add a new side dish to your repertoire? How about this stuffed acorn squash? ⁠✨⠀
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Inspired by a recipe in one of Mollie Katzen’s Moosewood cookbooks (bought during my college days in the 90’s!), it's loaded with nourishing ingredients such as farro, walnuts, spinach, apples, onions, celery, and, of course, squash! ⁠❤️⠀
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Note, in my original version on the blog I used freekeh, a wheat grain that is high in fiber and protein. I didn’t have any when I made this, so I subbed farro, another delicious whole grain.⠀
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Get the full recipe on my blog, link in profile. ⤴️⁠⠀
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Happy Thursday! ⁠😘
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#nourishingfoods #acornsquash @moosewoodrestaurant #moosewood #molliekatzen #vegetariancooking #stuffedacornsquash #farro #veganside #vegetarianside #veggiesidedish #eatmoreveggies #vegetarian #plantforward #plantbased #wholegrain #nourishing #halsanutrition #recipeontheblog #wintersquash #veggieideas #foodtographyschool #foodtography #spinach #wintervitamins ⁠⠀
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Want to learn more about the role of nutrition and Want to learn more about the role of nutrition and lifestyle on fertility? ✨Then you don't want to miss tomorrow's webinar with Dr. Jessica Monroe, @the.prenatal.rd!⁠⠀
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Event Details:⁠⠀
Topic: "The Impact of Nutrition & Lifestyle on Fertility Outcomes for Women" ⁠⠀
When: Thursday, January 14, 6:30 PM ET⁠⠀
Where: Virtual via zoom!⁠⠀
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This event is a terrific chance to earn 2 CEU's for dietitians. However, it's open to students and other healthcare providers as well. And because it's being held virtually it doesn't matter how far away you live!⁠⠀
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To register for this NEMDA (Northeast Massachusetts Dietetic Association) event please go to https://www.eatrightma.org/event/5334 (link in my profile too). ⁠⤴️⠀
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Cost is $10 students, $20 MAND members, $30 Non-MAND members⠀
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Can't make it to the live event? Not to worry, this event will be recorded for those who are registered but can't make it.⁠ 🙌⠀
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Hope to "see" you there! ⁠⠀
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#fertility #infertility #dietitians #registereddietitians #eatrightma @eatrightma #mamatobe #obgyn #prenataldietitian #prenatalnutrition #theprenatalrd #jessicamonroe #pregnancydietitiann #fertilitydiet #nourishyourpregnancy #foodsforfertility #prenatalhealth #prenatalsupport #nourishforpregnancy #fertilitymyths #fertilitysupport #halsanutrition #dietitianCEU #CEUsfordietitians #nutritionforpregnancy #fertilitylifestyle #pregnancydietitian #prepregnancysupport #ttc
Make the long days of winter (and Covid-19 life) m Make the long days of winter (and Covid-19 life) more enjoyable by adding hygge and mys. ✨Hygge, as I’m sure you are aware of by now, is the Danish term for coziness and warmth. “Mys” is a similar term from my home country of Sweden. Both came about because of the need for more light, warmth, and joy during the dark days of winter in these northern latitudes. 🕯

In addition to blankets and candles, a big component of these concepts is creating something special—whether an atmosphere, meal, or environment, and slowing down to savor and enjoy it. 💗 

Here are a few of my favorite suggestions for adding more hygge and mys your winter:

✨ Lighting a candle when you’re brewing your coffee in the morning. 
✨Breakfast + old-fashioned paper newspaper in bed. 
✨Adding fika (a mindful coffee & snack break) to your daily routine.
✨ Enjoying a relaxed evening with loved ones by the fireplace place or fire pit. 

Head on over to my blog to read about my other 17 suggestions. (They are all a much better and healthier way to start the year than dieting.) 💫

#hygge #mys #scandinavianwinters #mysigt #breakfastinbed #frenchtoast #covidwinter #slowdown #savorlife #createmomentsofjoy #morecandles #moreblankets #morefika #moresnuggling #moreplants #intuitiveeating #nondiet #skipthediet #betterthandieting @brooklinen #favoritesheets @westelm #westelmtray #mindfulnss #halsanutrition
Ready to get on top of your family's nutrition goa Ready to get on top of your family's nutrition goals in 2021? ⁠
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Whether you need help with ⁠
➡️your own nutrition, ⁠
➡️feeding picky eaters, ⁠
➡️nourishing your vegetarian adolescent, ⁠
➡️feeding athletes, ⁠
➡️incorporating more veggies into your family's diet, ⁠
➡️or simply planning meals, ⁠
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I've got the help you need.⁠🙌⁠
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A group of fellow dietitians put together an 💫amazing bundle of e-books and courses (over 57 resources!), and there is a ton of information on all the above and more.⁠
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This incredible deal is available for just $49 through January 7th. That's less than the cost of a take-out dinner for your family!🍽⁠
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As a bonus, if buy through my link*, you will be entered into a raffle to win a free t-shirt or tank top of your choice from my ”Merch” store. (Link in bio). To be entered in the raffle please email me your purchase confirmation.⁠
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So, what are you waiting for? Head over to the link in my bio* to get the Essential Nutrition Toolkit today. ✨⁠
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*Affiliate link; I earn a commission on purchases⁠
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#nutritiongoals #dietitiansofinstagram #familydietitian #familynutritionist #feedingboys #feedingteens #eatwell #nutritionhelp #registereddietitian #expertnutritionadvice #mealplanning #pediatricnutrition #sportsnutrition #notadiet #ditchthediet #wellnessgoals #halsanutrition #nutritiontoolkit #newyearsresolutions #newyearsgoals #nutritionresources #nutritiontips #start2021right #2021goals⁠
H A P P Y New Year! 🎉 Here’s to a bright ye H A P P Y New Year! 🎉 

Here’s to a bright year ahead! A year filled with joy, gratitude, creativity, simplicity, laughter, love, and kindness. ❤️

Start everyday with gratitude and intention. Be authentic. Be present. 

Do what you love. Spread kindness. 

Nourish your body, mind, and soul. 🌈 

And be sure to follow along for non-diet nutrition tips and cooking inspiration! 💫 

#happy2021 #newyears #almondcookies #halsanutrition #nondietapproach #registereddietitian #nourishyourbody #spreadkindness #foodtographyschool #foodtographyschool #intuitiveeating #familynutritionist
Morning Stack ☀️ More than ever it’s all ab Morning Stack ☀️

More than ever it’s all about the small moments of joy in the day. Like cooking up a batch of pancakes for your family in the morning. ❤️

I will be honest, I whipped these up on this morning because we were out of other breakfast staples including cereal, toast, and milk. But sometimes a shortage of our go-to’s is the motivation we need to get creative in the kitchen. Am I right?

Recipe for these pancakes is on the blog, just search “Flying Pancakes.” Today I added @wildblueberries 🫐 both to the pancakes as they cooked and on top of the stacks. I also topped them with whipped cream and got my 14-year old to pour on some maple syrup. (Yes, it was definitely more of a pour than a drizzle! 😂)

Anyway, if you like pancakes, definitely give these a go. 👍They provide a good amount of protein, fiber, and fat to keep you satisfied and fueled (at least until snack time!). A variation of these is also included in my breakfast e-book. Available for sale now, link in profile. ✨

#pancakes🥞 #wholegrain #speltflour #oatflour #eggs #familybreakfast #familyeating #morningfuel #proteinpacked #fiberpacked #blueberrypancakes #foodtographyschool #foodtography #realmaplesyrup #nhmaplesyrup #pannkakor #cozymornings #justaddcoffee #familytime #joyfuleating #intuitiveeating #allfoodsfit #dietitiansofinstagram #nondietapproach #halsanutrition
These gingerbread 🍐 muffins are so good and the These gingerbread 🍐 muffins are so good and they are on the blog today! ✨

Perfect for cozy holiday mornings, cozy holiday afternoons, cozy holiday evenings. 🤣Seriously though, they are tasty any time of day (or year). 

My favorite is when I can freeze half the muffins I make and then pop them out and heat them in the microwave as desired. 👍

Link to recipe in profile. ⤴️ Happy Friday!

#gingerbread #gingerbreadmuffins #gingerbreadpear #pearmuffins #wholegrainmuffins #feeedfeed #dairyfreemuffins #recipeontheblog #holidaybaking #christmas2020 #oatmuffins #foodtographyschool #foodtography #halsanutrition
Snow coming your way? ❄️ Then this is the perf Snow coming your way? ❄️ Then this is the perfect time to mix together the dough for “pepparkakor” (Swedish Gingerbread Cookies). ❤️You see, it needs to rest in the fridge for at least a night. Come morning, you will be ready to bake! 👩‍🍳

These authentic Swedish cookies take some practice and patience to make. The dough needs to get quite thin, but not break. If at first you don’t succeed, keep at it and in no time you will get it down. 😀My boys, now 12 & 14, love to help make these cookies. They also love, love that there are no eggs in the dough so that they can take a little taste here and there! 😉

This past weekend when they were making these they were debating about whether the cookies were better raw or cooked, they decided it was a tie! 

You can find the recipe on my blog just search for the fun word “pepparkakor.” Go to my bio to find a link. ⤴️

#pepparkakor #gingerbreadcookies #swedishcookies #kidsinthekitchen #swedishchristmas #bakingboys #teensinthekitchen #snowdays #bakingfromscratch #homemadecookies #scratchbaking #christmascookies #pepparkaka #preservingtraditions #gratefulheart #halsanutrition
Interrupting this cookie feed to remind you of the Interrupting this cookie feed to remind you of the importance of taking time out for lunch! ✨One of my favorite go-to lunches when I’m burnt out on sandwiches and don’t have any leftovers or soup, is a colorful salad.

Here are my tips for creating a simple but satisfying lunch salad:

1️⃣Keep greens on hand and always be salad ready. Arugula, baby spinach, and mixed greens are my favorites. 
2️⃣Scour your fridge for a few additional veggies that can be chopped and eaten raw on your salad. Leftover cooked veggies are also great.
3️⃣Include a protein source such as sliced up smoked turkey, canned beans, cooked lentils, leftover salmon, or eggs. 
4️⃣Add grains such as bread, farro, or rice, or a starchy veggie such as potatoes, sweet potatoes, or corn. 
5️⃣Add fat and flavor with nuts, seeds, cheese, avocado, and olive oil/dressing. 

Enjoy mindfully, preferably with another family member and away from all your screens! (This doesn’t always happen here, but we try!!!) 💗
Happy St. Lucia Day! ✨During the dark cold month Happy St. Lucia Day! ✨During the dark cold months, Lucia brings us light and hope. This seems especially fitting this year.

Lucia is one of my favorite Swedish traditions. 🕯I grew up celebrating Lucia Day with my family and it was always extra special because it was also my dad’s birthday. ❤️

To celebrate, I made saffron buns and pepparkakor (Swedish gingerbread cookies). Saffron buns, often called “lussekatter” in Sweden, are a Lucia staple. They are sweet, yeast-risen buns that can be shaped in a variety of ways and are delicious with coffee, tea, or glögg. ☕️

I am so grateful that my mom continued this tradition in our family when we moved to the US (38 years ago!) and instilled in me a love for baking. Tack Mamma! 😘

#luciaday #santalucia #stlucia #saffransbullar #saffronbuns #lussekatter #lussebullar #adventsfika #swedishtradition #halsanutrition #foodtographyschool #foodtography @foodtographyschool #candles #addlight #luciadagen #luciadagen2020 #fikatime
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Printables

Menu Plan and Shopping List Template

lunch ideas

Solutions to the Lunch Dilemma

how to make smoothies

Make Your Own Smoothie Guide

50+ Plus Lunch Ideas for Teens

50+ Lunch Ideas for Teens (Printable Guide)

Swedish Inspiration

21 Ways to Add Hygge and Mys to Your Day

Swedish chocolate cookies (chokladsnittar) plus a cup of coffee

Swedish Chocolate Cookies (Chokladsnittar)

Cardamom Rolls

Swedish Cardamom Buns

benefits of a mindful coffee or tea break with friends

The Swedish Tradition of Fika

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Meet Maria!

I'm a Swedish-born, New England-raised dietitian with a love for good food and baking. Follow my blog for nourishing recipes, non-diet nutrition advice, and a touch of Swedish inspiration. Read More…

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