Asparagus, Dill, and Goat Cheese Frittata

I love frittatas – an egg based entree with so much flexibility for ingredients with a standard base. Plus, you can make them for breakfast, brunch, lunch or dinner. The sky is the limit!

Freshly chopped dill

My standard for a frittata starts with eggs, milk (of any type, but higher fat is better), salt, and ground mustard. To that base, I just start mixing vegetables and meats/cheeses.

Asparagus and onion cooking in the pan

High in protein and flavor, you can make just about any vegetable taste good in a frittata. That’s my kind of dish!

This time, I had some leftover dill hanging around that I wanted to use. It worked perfectly with the asparagus and goat cheese. Havarti cheese would be another fantastic option if you don’t like goat cheese.

Continue reading “Asparagus, Dill, and Goat Cheese Frittata”

The revolving door

Cycle of Dieting

My mission is to help women get out of the revolving door of dieting through habit based behavioral coaching.

So what is the revolving door? This – the cycle of dieting.

This is where you enter into a diet (which ultimately is calorie restriction of some type), you lose weight, but then unbeknownst to you, your body starts to fight the process of what you just did and you end up gaining weight, often times as much as what you lost and sometimes more than you lost. You feel frustrated, defeated, a failure, so you try something else. Except you’re just going into the same revolving door, but this time with a slower metabolism to start, despite the weight loss/gain, if not because of it (see kcal examples on the inside of the circle).

This is 95%+ of people that attempt a diet.

No, you say, I am doing a lifestyle change. Those often masquerade as a diet, sorry.

So what now, Megan? We just give up?

No, I propose that there is a better way, a way that is formed by improving upon  who you are, not demeaning it by not allowing foods. It is about habit change and allowing for foods to remain, but in a way that is sustainable. Sustainable for your health, energy, weight, and emotions.

These changes are very individual and exactly why you need someone to walk you through the process that works best for you.

Expect frustration when seeking success

Someone out there needs to hear this – when you seek success, frustration is guaranteed. It will not be an easy road. You will make mistakes. You will fail. You will feel defeated.

Last week I was in the mountains with my kids and took some time with my oldest to make a path to sled down. We had a few good runs on it when her sled started going down a different way towards the top. She was getting frustrated when it kept going down the wrong path and stopping mid-way when she said, “Why am I such a failure?!” I responded, “You are not failing. You sometimes have to keep trying to figure out how to deal with bumps or splits in the road. You won’t have success until you get back up and try again.” She did. And she failed a few more times before she got a great run down.

Success comes with moving past frustrations, instead of expecting to not have them.

Replenished Eggnog Latte – A Healthier Eggnog Latte

I love coffee/tea drinks as much as you do, but I don’t like the price tag or the unnecessary ingredients. Here’s a recipe to save money and replenish your body with better ingredients!

Replenished Eggnog Latte by Replenish Nutrition, LLC

Healthier Eggnog Latte

1 oz creamer of choice
4 oz milk or milk alternative
Sweetener of choice (Stevia used here, maple syrup or honey would work too)
1/4 tsp cinnamon
1/4 tsp nutmeg
6 oz coffee or Chai tea
Pinch of ground cloves

Heat milk, add the spices and sweetener. Blend or froth. Add coffee or Chai and blend until mixed well.


I see you, friend. I see you picking out those jeans out of the closet where they’ve been sitting for a while. You think, I’ll try those again and just see. Do they go over my hips? Do they button? Even if they do, do I have skin spillage?

Friend – get new jeans. I know you what you’re thinking – “But I’ll lose weight! I’m in the middle of my process there! I don’t want to buy new jeans yet. I WILL MAKE THESE WORK.” But… “They’re so uncomfortable. I feel squeezed all day. My rolls are making new rolls.” New jeans will make you feel confident, help you stop thinking about every place that you’re squeezed and give you room to breathe and think about other things.
What if these jeans are the diet you’ve been doing repeatedly? You go back to it again and again, and yet it still doesn’t fit.


Change the areas of your life that need tweaking and adjusting based on your lifestyle, desires, physiological needs, and health outcomes. Don’t pick up that old diet because it never fit right anyways. Transform your eating, moving, doing habits around what works for you and watch yourself sit up straighter and walk with confidence because you make those jeans look good.

Friend – this person has been me before. I am that friend. I have tried the diet, but now I know, with experience and education and expertise with past clients,  that there is not one cookie cutter thing that will fit YOU. Uniquely you.

Not keto, not veganism, not Paleo, not carnivore, etc etc etc. You need to figure out what your body/life needs and go from there.

Give the jeans away and I’ll help you find new ones. I’ll walk you through and measure your lifestyle and hold your hand as we fit the food and lifestyle to you. To get you healthier and more confident than ever before.

We can do this, together.

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#habitsnotdiets #nutrition #replenishnutrition