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This disclaimer includes a disclosure and privacy policy.

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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.

ADVERTISING

Display Ads

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

Retargeting Ads

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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On the Website, you may subscribe to my newsletter, which may be used for advertising purposes. All newsletters sent may contain tracking pixels. The pixel is embedded in emails and allows an analysis of the success of online marketing campaigns. Because of these tracking pixels, we may see if and when you open an email and which links within the email you click. Also, this allows the Website to adapt the content of future newsletters to the interests of the user. This behavior will not be passed on to third parties.

RIGHTS RELATED TO YOUR PERSONAL INFORMATION

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Amend – You may contact us at maria@halsanutrition.com to amend or update your personal information.

Forget – In certain situations, you may request that we erase or forget your personal data. To do so, please submit a request to maria@halsanutrition.com.

Please note that we may need to retain certain information for recordkeeping purposes or to complete transactions, or when required by law.

SENSITIVE PERSONAL INFORMATION

At no time should you submit sensitive personal information to the Website. This includes your social security number, information regarding race or ethnic origin, political opinions, religious beliefs, health information, criminal background, or trade union memberships. If you elect to submit such information to us, it will be subject to this Privacy Policy.

CHILDREN’S INFORMATION

The Website does not knowingly collect any personally identifiable information from children under the age of 16. If a parent or guardian believes that the Website has personally identifiable information of a child under the age of 16 in its database, please contact us immediately at maria@halsanutrition.com and we will use our best efforts to promptly remove such information from our records.

CONTACT INFORMATION

At any time, please contact us at maria@halsanutrition.com for questions related to this Privacy Policy.

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 | Non-Diet Dietitian
Teens and tweens benefit from snacks to help bridg Teens and tweens benefit from snacks to help bridge the gap between meals. Add sports and the need for a snack becomes even more important. 🤸‍♀️🤾🏽‍♂️⛹🏿‍♂️🏄🏼‍♀️🏑

So what should your teen eat after a practice or event? 

Ideally, they should eat food that provides both carbohydrates and protein. Water is also important to help with rehydration.

Carbohydrates are our main source of fuel. We store carbohydrates in our muscles as glycogen. After exercise, it’s important to replenish the lost glycogen. Carbohydrate-rich foods include:

✔️grains such as cereal, bread, rice, crackers, granola, and oats
✔️dairy products such as milk and yogurt
✔️starchy veggies such as potatoes and corn
✔️fruit 

Protein helps us repair damaged muscles and teens need to have a ready supply of protein for growth too. But think beyond the protein bar, you can actually get ample protein from a variety of foods, including:

✔️Soy, dairy, or pea protein milk 
✔️Greek or Skyr yogurt
✔️Kefir
✔️Cheese
✔️Nuts and seeds
✔️Nut and seed butter
✔️Beans and legumes
✔️Eggs
✔️Seafood such as salmon and tuna
✔️Meat such as turkey, ham, chicken, and beef

I have put together some suggestions for snack ideas in these infographics. In general, it’s great to include a fruit or veggie as part of the snack when possible. 🍓🥝🍅🥑🥒🥕🫐🍎It can help to think of the post-workout snack as a “mini-meal” versus just a snack. 

Of course, it’s important to remember that the snacks don’t have to fit into these neat categories or include produce all the time. Eating should never have rules around it. Moreover, food choices are about more than nutrition. Other factors that come into play include what’s available, appealing, and convenient. 

Ultimately, what your adolescent decides to eat (or even whether they eat) is up to them. But you can help out by keeping a variety of options available at home. 

To learn more and get additional snack ideas, go to my latest blog post, link in profile. ⬆️Also, be sure to save this post for future reference (or perhaps share with your teen)!
Weekends call for pancakes! 🥞I have finally sta Weekends call for pancakes! 🥞I have finally started increasing the batter size so that it makes enough pancakes for my family of four. My teen boys can eat a lot and lately we had been running out before the pancake maker (that would be me!) got to eat (or at least eat enough). 

Here is my modified “Flying pancakes” recipe. You can find the original on my blog. 

1 cup spelt or white whole wheat flour
1 cup oat flour
1-2 tablespoons sugar (optional)
2 teaspoons baking powder 
1/2 heaping teaspoon baking soda
1/2 heaping teaspoon salt
3 eggs
1 1/2 cups kefir or buttermilk
1/2 cup plain oat milk
2 tablespoons avocado or canola oil

butter for greasing pancake pan

toppings of choice 

1. In a large bowl, mix together dry ingredients.
2. Add liquid ingredients and stir until just combined.
3. Heat pancake pan of griddle.
4. Grease pan with butter. Cook over medium heat for 2 to 3 minutes and flip and cook for another 1 to 2 minutes or until golden brown.

Enjoy with toppings of choice. No fresh berries? 🍓🫐No problem. Try frozen berries, applesauce, and bananas as pictured here! Or add chocolate chips to the batter, yum.
Happy first day of spring! 🌱The sun is bright ☀️ here and I am on my way out to do some yardwork. It just feels like a day to be outside and after a week of too much time on my computer 👩‍💻 I know that’s what I need! 

Speaking of bright, I made this pretty “Moroccan-spiced carrot salad with lentils” last weekend. It was so delicious and luckily there was enough to enjoy it for a few leftover lunches. Recipe from @loveandlemons cookbook. I highly recommend it. 

What’s on my cooking list today? Not sure. Sometimes you just need a little rest and regroup day if you know what I mean! I am hoping for some local takeout tonight. 

How are you spending your Saturday?
Happy St. Patrick’s Day! 🍀Why not celebrate w Happy St. Patrick’s Day! 🍀Why not celebrate with a minty green smoothie/ Shamrock Shake? 

Here is how I made this one:

Shamrock Shake

1 smoothie

1/2 cup @siggisdairy plain full fat yogurt
1/2 cup oat milk
1/2 frozen banana
1 cup baby spinach
7 mint leaves

whipped cream 
dark chocolate

Combine yogurt through mint leaves in a high-speed blender. Pour into a class. Top with whipped cream and then use a microplane to grate dark chocolate on top. Enjoy! 💚

PS - Don’t fear the full fat dairy! It tastes delicious and provides a mega dose of satisfaction. Also, often times when we go for the low-fat we end up adding more sugar to make it taste good. 

#shamrockshake #happystpatricksday #luckoftheirish #greensmoothiesrecipe #siggis #luckysmoothie #stpaddysday #snackideas #familysnacks #momsnack #chocolateplease #dailysiggis #siggisambassador #halsanutrition #foodtographyschool #foodtography @foodtographyschool #replicasurfaces
Friday night is pizza night at our house. 🍕Ofte Friday night is pizza night at our house. 🍕Often, we order takeout but sometimes we make it ourselves.👩‍🍳Pictured here is one of my favorite combo’s: 𝕔𝕒𝕣𝕒𝕞𝕖𝕝𝕚𝕫𝕖𝕕 𝕠𝕟𝕚𝕠𝕟𝕤 𝕒𝕟𝕕 𝕞𝕦𝕤𝕙𝕣𝕠𝕠𝕞𝕤 𝕡𝕝𝕦𝕤 𝕒𝕣𝕦𝕘𝕦𝕝𝕒. 🌱Topped with mozzarella and perhaps a drizzle of balsamic glaze it’s 💯.

You can get the recipe for this classic on my blog, link in profile. Here I’ve made it on my homemade rye pizza dough (also on the blog). But you could also pick up some ready-made dough at the store.

One of the best parts of making your own pizza is that everyone in the family can add their own favorite toppings. 🥦🍅🍆🧅🧄My husband generally eats anything I make 🤣 but my kids are more selective. One loves onions but not mushrooms and one prefers just cheese (and red sauce).

Does your family have a pizza night? Do you sometimes make your own or stick to take out? 

#mushroompizza #onionpizza #arugula #flatbreadpizza #recipeontheblog #pizzanight #familypizza #makeyourownpizza  #halsanutrition
I love whipped cream. I'm talking homemade, no sug I love whipped cream. I'm talking homemade, no sugar added, plain whipped heavy cream. It's the way my mom made it growing up.⁠⁠
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It's not a food I eat very often, but that means that when I do have it I savor it even more. ⁠⁠
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For example, in these Swedish "semlor". These traditional lenten buns are eaten from January through Easter in Sweden. The sweet cardamom yeast dough is baked until golden and then filled with almond paste and whipped cream. ⁠⁠Dreamy. 😍
⁠⁠
I made a couple of batches last month. I ended up freezing several unmade buns to have on hand for future "fikas" (Swedish-stye coffee breaks). ⁠⁠
⁠⁠
I finally pulled out the last of them from the freezer today. It turns out my 12-year old really loves to eat these buns plain, he simply takes it out of the freezer and pops it in the microwave for a bit. 🙂 So alas, there are only 4 left, but they are now ready to go for our afternoon fika. ⁠⁠
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While I haven't written up the recipe for these (it takes time to translate my Swedish metric recipes into English!) you can do a search and find many good recipes online. 

Happy Thursday! 💗⁠⁠
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#semlor #semla #swedishlentenbun #swedishbaking #homemadesweets #nordicbaking #nordicinspired #homemadewhippedcream #whippedcream #almondpaste #cardamombun #fikatime #slowdown #savorfood #fikatime #fika #coffeebreak #enjoylife #bepresent #todayfood #intuitiveeating #allfoodsfit #foodisculture #foodistradition #foodtography @foodtographyschool #replicasurfaces @replicasurfaces #foodtographyschool #halsanutrition⁠⁠
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Happy Registered Dietitian Nutritionist Day!💫 Happy Registered Dietitian Nutritionist Day!💫 

I’ve been a dietitian for 22 years now (but who’s counting!?) Over the years, I have learned that health is about more than nutrition and that nutrition is about more than the food that you eat. Yes, nutrition is important but so are the other reasons that we choose food, such as culture, family, celebration, preference, accessibility, and availability. 💫

These days I take a I take a non-diet, intuitive eating approach in my work. I help people let go of diet culture, improve their relationship with food, (re)discover the joy of eating, get inspired in the kitchen, and feel confident in the choices they make. 💗

Here’s to my fellow RD/RDN’s! I feel grateful to be part of this smart, supportive, and inspiring community. ✨

📷pic of me in my sun-filled ☀️office this afternoon, taken by my 12-year old before he borrowed my phone to film a science project! 😁

#RDNday #rdday #dietitiansofinstagram #nationalregistereddietitianday #intuitiveeating #intuitiveeatingRD #nondietdietitian #antidietculture #registereddietitiannutritionist #halsanutrition
Happy Tuesday my friends! Took a little two week h Happy Tuesday my friends! Took a little two week hiatus from IG to rest and refresh (and grade papers!), but I am back at it. ❤️Excited to bring you more nourishing family food recipes, non-diet tips, and positive inspiration. 

The weather here in New England is warming up ☀️but there is still a chill in the air. I have been making chili, soups, and stews to have on hand for quick and satisfying lunches. Pictured here is a turkey, kale, and  barley soup that is delicious and easy to vary based on the ingredients you have on hand. Recipe coming to the blog soon. 💫

#turkeysoup #kalesoup#barleysoup #halsanutrition #nondietapproach
So I tried to make an impromptu video on how to ma So I tried to make an impromptu video on how to make a chocolate banana smoothie. As you can see it did not go too well. 🤣Seriously, there are several takes like these. My 14-year old was manning the camera and couldn’t keep himself from laughing, which meant that I could not stay serious either. 😂(So then I tried filming myself, but holding your phone with one hand and trying to pour a smoothie into a glass with the other is not so easy.) It might be time to invest in a phone stand. (Or stick to photos!)

In case you are curious about how to make this smoothie, here is the recipe:

Chocolate Banana Smoothie 🍌🍫

1 cup milk
1 banana (frozen for a thicker and colder smoothie) 
1 tablespoon cocoa or cacao powder (we love @flavanaturals which is delicious and extra high in antioxidants )

(Optional add in: 1 tablespoon peanut butter)

Simply combine everything in a blender until smooth. Pour into a glass & enjoy! It’s perfect snack for hungry, growing tweens and teens....and hungry, busy mamas too! It’s especially great for refueling post-exercise. 

#videobloopers #chocolatebanana #chocolatebananasmoothie #snackideas #familynutrition #halsanutrition
Mix up your usual breakfast or snack by adding a v Mix up your usual breakfast or snack by adding a veggie or two. 🌱Sure, eggs on toast are delicious alone, but they really make you pause and slow down when they are presented in as colorful of a way as here.⁠⁠ 💛
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Veggies not only add beauty, but they also add flavor, texture, and, of course, nutrients. ⁠(Microgreens are one of my favorite additions. I also love radishes and need to remember to buy them more often!)⁠⁠
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It's easy to get in a rut with our meals. It's also easy to mindlessly eat while scrolling or typing away on our devices. ⁠⁠
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Put the screen away and carve out a little extra time to make your meal. Add a little extra color to your plate in the form of veggies or fruit and then give your food the full attention it deserves.⁠⁠ 🌈
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Sure, it takes a little more work to wash and slice up some produce, but the effort is well worth it. ⁠⁠💫
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#halfplateveggies #moreveggies #eggsontoast #satisfyingsnack #nourishingsnack #mindfuleating #mindfulsnacking #colorfulplate #halsanutrition #snacktime #familynutrition #momnutrition #spiceupyoursnack #mixupyoursnack #nourishingfood #nondietapproach #intuitiveeating #registereddietitian
Happy Weekend! 💫It’s snowing here again, but Happy Weekend! 💫It’s snowing here again, but it’s winter after all. ❄️ I find it absolutely beautiful but that said, I admit I am also looking forward to warmer days and being outside without my fingers & toes getting cold so easily! (hello #reynauds)

I did get my boys out for a dog walk in the snow this afternoon. Grateful for these moments. ❤️ Also grateful for our dog who gets us out of the house even when it’s cold out. 

Hoping we get enough fresh snow for cross-country skiing this weekend. And perhaps an outdoor fika. ☕️What are your weekend plans? 

#stillwinter #marblehead #weekendmood #getoutside #snowflakes #halsanutrition
More snow is coming ❄️❄️❄️here and to More snow is coming ❄️❄️❄️here and to say that temperatures have been cold throughout most of the US lately would be an understatement! 💨So why not warm up with a hot bowl of soup or stew. 🍲

My latest blog post features a round up of 11 delicious vegetarian soup and stew recipes from some of my favorite food bloggers. Best of all, they can all be made with the help of an instant pot or slow cooker.

Included in the round up is my slow cooker black bean, sweet potato, quinoa chili pictured here. 🌶 

Get the link in my profile. ⤴️ 

What’s your favorite soup or stew?

#slowcookerrecipes #vegetarianrecipes #plantforward #halsanutrition #familyfriendly #instantpotrecipes #familyfuel #souprecipes #stewrecipes #vegetarianchili #foodtographyschool #foodtography #meatlessmonday
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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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