Clem&Thyme Nutrition

Whether you’re kick-starting your morning with a nourishing breakfast or grabbing a quick bite for lunch or dinner, Panera has plenty of options that align with your health goals without sacrificing flavor. 🌱🍽️ Maintaining a balance of protein, healthy fats, and fiber, while keeping added sugars in check, is key to staying energized and satisfied throughout the day. 🙌 Here’s how we would customize our Panera picks to make the most out of each meal! 💪🥑 Breakfast 👉️ 🥑Garden Avo & Egg White Sandwich: Boost your breakfast by adding an extra egg white and pairing it with a side of fruit for added fiber and nutrients. 🍞Avocado Toast + Greek Yogurt: Avocado toast is a classic choice, but we recommend adding a folded egg or egg white on top for a boost of protein. Pairing this with the Greek yogurt parfait creates a well-rounded meal. 🥖Ciabatta Egg & Cheese Sandwich: Make this sandwich even more satisfying by adding chicken & avocado. For an extra dose of fiber, add a fruit cup on the side. Lunch or Dinner👉️ 🍗Balsamic Chicken Greens with Grains: This bowl is a powerhouse of nutrients, combining a mix of greens, grains, and protein-rich chicken. To keep the balance of healthy fats in check, we recommend asking for light dressing. 🍋Mediterranean Chicken Greens with Grains: Packed with flavor and nutrition, this bowl features a delightful mix of flavorful ingredients. Request light dressing to maintain a healthy fat balance while still enjoying all the flavors. 🥗Green Goddess Chicken Cobb Salad: This salad is loaded with protein, healthy fats, and fiber from ingredients like chicken, avocado, and eggs. 🍏Fuji Apple Salad + Chicken Noodle Soup: Comfort food meets nutrition with this classic combo! We suggest adding chicken & avocado to the salad for a boost of protein and fiber. 🥪Veggie Sandwich + Greek Salad: The veggie sandwich is a great plant-based choice, but we recommend pairing it with a Greek salad and adding chicken for a protein boost. When it comes to eating on the go, it's all about making choices that support your health while still enjoying the flavors you love!😊 Ready to take the next step toward a healthier you? Call us today at 937-206-1131 to schedule your personalized nutrition consultation with one of our expert dietitians! 📞 Your journey to better health starts here. 🌟

👉 This month, we are asking our Dietitians what their favorite lunch to pack 🚗 for the office! 🍱 Today, Tiffany Arvin is sharing her favorite healthy lunch for the week! 🍱👇  Avocado 🥑 tuna salad sandwiches 🥪 are one of my favorite easy lunches to pack for the work week! Ingredients: 🐟 1 can of tuna  🥑  1/2-1 small, ripe avocado  🍅  1/2 small tomato, chopped 🧅  1/2 small onion, chopped 🍞  2 slices of whole grain bread  🧂 Pepper, to taste 🌶️  Chili flakes, to taste Simply mix 🥣 all ingredients together in a bowl and voila! ✨ You have a delicious lunch packed with protein, healthy fats, fiber, and prebiotics to support a healthy gut and help keep you full for the workday! 🍽️🥪 🍊 Do you want more easy & healthy lunch ideas? ⁠ Simply call 937-206-1131 or visit our website to schedule your personalized appointment with one of our knowledgeable registered dietitians. #HealthyLunch #MealPrep #WorkLifeBalance #ClemAndThymeNutrition

re you struggling with what to pack in your kids' lunchboxes each day? 🤔 ⁠ ⁠ Building a balanced lunch doesn’t have to be complicated or time-consuming. With a little planning, you can easily create nutritious, delicious meals that keep your kids energized and focused throughout the school day. That’s why we’ve put together this ultimate guide to help make packing lunches a breeze! 🍱✨⁠ ⁠ A balanced lunchbox is crucial for maintaining your child’s energy levels, concentration, and overall well-being. It’s all about including the right mix of nutrients—protein, healthy fats, carbs, veggies, and fruit—to ensure they’re getting everything they need for a successful day at school. Let’s break down each section and why it’s important:⁠ ⁠ 🥩 Protein:⁠ Protein is essential for growth, muscle repair, and keeping your kids full longer. Pack protein sources such as turkey slices, hard-boiled eggs, cheese, Greek yogurt, or edamame.⁠ ⁠ 🥕 Veggies:⁠ Veggies are packed with vitamins, minerals, and fiber that support your child’s immune system, digestion, and overall health. Include veggie options like baby carrots, cucumber slices, or bell pepper strips.⁠ ⁠ 🍎 Fruit:⁠ Fruits provide natural sweetness and a burst of energy, along with antioxidants that help protect their growing bodies. Try to pack at least one fruit option, such as apple slices, grapes, or berries, for a balanced, refreshing treat.⁠ ⁠ 🍞 Carbs:⁠ Carbohydrates are the primary source of energy for your child’s brain and body. Choosing whole grain options helps sustain their energy levels and keeps them focused through the afternoon. Add carbs like whole grain bread, brown rice, or a whole grain wrap.⁠ ⁠ 🥑 Healthy Fats:⁠ Healthy fats are crucial for brain development and long-lasting energy. Include healthy fats in their lunchbox, such as avocado slices, nuts, or seeds.⁠ ⁠ SWIPE through the post to see how you can put all of this into action with easy mix-and-match ideas for building a perfectly balanced lunchbox! 🥪🍏⁠ ⁠ ✨ Ready to make lunch packing easier and more nutritious? Call us at 937-206-1131 to schedule an appointment and learn more about how we can support your child’s nutrition needs. 📞

Unleash your inner adventurer! There's nothing more exhilarating than the thrill of taking risks and pushing your limits. Whether it's trying a new hobby, exploring uncharted territory, or pursuing a daring career move, embracing a willingness to be daring can unlock a world of endless possibilities. So, let's throw caution to the wind and dive headfirst into an exciting journey of discovery! 🚀✨ #dietitian #nutritioncounseling #intuitiveeating #feelyourbest #affirmationandinspiration

Did you know we offer body composition analysis? 🤔⁠ Body composition evaluates a person’s weight by breaking it down into its core components (fat, protein, minerals, & body water).⁠ ⁠ At our flagship office in Yellow Springs, we have an Inbody 570 Body Composition Analyzer. This unique scale takes just 45 seconds to calculate your weight, muscle mass, % body fat, segmental lean analysis, water content, and basal metabolic rate!🤯⁠ ⁠ Why does body composition matter? 🤷⁠ The InBody scale provides a better glimpse into your overall health than traditional methods like BMI & weight. Knowing how much you weigh tells you very little because two people can have the same weight but have completely different body compositions & health risks. ⁠ ⁠ A healthy body composition contributes to a stronger immune system and reduces your health risk for common chronic diseases and conditions like high blood pressure, heart disease, & type 2 diabetes. 👍️⁠ ⁠ BMI has many limitations & is a poor tracking tool for weight change because there’s no way to identify if changes in your weight are in fat or muscle. Predicting health or mortality using a single number such as BMI oversimplifies health and ignores important factors that contribute to optimal health. ❌⁠ ⁠ 👉️ A standard scale and BMI cannot tell you how much of your weight loss is fat, muscle, or body water, but body composition can.⁠ ⁠ The regular scale does not tell the full story! Sometimes the number scale may not move, but that does not mean you are not making progress. You may be increasing your muscle mass & decreasing your % body fat, all while remaining the same weight. ⁠ ⁠ For Clem & Thyme clients, the use of the InBody scale is complimentary with all appointments! This allows you to track body composition changes over time & assess your progress beyond a traditional scale. 🙌⁠ ⁠ Not a client? No problem! The InBody scale is available for all to use for a $75 drop-in fee. 👍️⁠ ⁠ Who is interested in body composition analysis? 🙋⁠ ⁠ #bodycomposition #dietitian #functionalnutrition⁠ #nutritionist #nutritiontips #dietitianapproved #inflammation #functionalmedicine #BMI

It's time for the Client of the Month highlight! Each month we celebrate and recognize an inspirational client who has been committed and dedicated to their health. 🎉⁠ ⁠ Our August 2024 Client of the Month is ✨ Kim! ✨⁠ ⁠ We asked her a few questions about what keeps her motivated, her favorite ways to promote health & wellness, and her experience at Clem&Thyme. Swipe left to read more! ⬅️⁠ ⁠ 🍊 Schedule your in-person or virtual appointment with us today! We have locations in Yellow Springs, Westerville, Cincinnati, and Upper Arlington, OH. ⁠ ⁠ #clientfeedback #testimonials #nutritionist #dietitian #healthandwellness #weloveourclients #nutritionistnearme #findanutritionist #ohio #clientofthemonth

Whether you’re grabbing breakfast before a busy day or need a quick lunch during back-to-back meetings, you can still enjoy balanced and nutritious meals without compromising flavor. ✨️ Prioritizing protein, healthy fats, and fiber, while keeping added sugars in check, is key to staying energized and satisfied. 💪🥑⁠ This week, we’re highlighting four breakfast options we’d order at Starbucks:⁠ 🥑Spinach, Feta & Egg White Wrap: A tasty way to start the day! We love to boost the protein by adding string cheese on the side and pairing it with avocado mash for extra healthy fats and fiber.⁠ 🫐Oatmeal + Koia Protein Shake: Skip the agave and brown sugar in the oats, and add nuts and blueberries instead for a fiber-rich, protein-packed breakfast. ⁠ 🥓Turkey Bacon, Cheddar & Egg White Sandwich: Pair it with Siggi’s Greek yogurt for an extra protein punch and spread avocado mash on the sandwich for added fiber. 🥚Egg Bites + Protein Shake: Opt for the Egg White & Roasted Red Pepper Egg Bites with a Koia protein shake and a banana for a balanced, protein-rich meal on the go. But it doesn’t stop at breakfast! 👉️ SWIPE to check out three of our top lunch picks, including the Turkey Provolone & Pesto Sandwich and our favorite Protein Boxes—Egg & Cheddar or Egg & Gouda. Need a quick & balanced snack?.🏃♀️⁠ We’re fans of their turkey jerky, Perfect Bars, Siggi's yogurt, cheese sticks, and That’s It bars. And when it comes to drinks, remember that many of Starbucks’ specialty options can pack in a lot of added sugar, leading to a blood sugar crash—the opposite of what you want from your coffee! 🫣 Keep it simple with our low-sugar faves: unsweetened iced teas, Vanilla Sweet Cream Nitro Cold Brew, or hot/iced coffee with a splash of milk.🧋 👉️SWIPE to see all our Starbucks picks and tips for keeping your orders balanced and delicious. And don't forget to SAVE this post for your next coffee run. Healthy eating is always within reach, even on the go! 😊 Want to make healthier choices on the go? Our team is here to help! Call us at 937-206-1131 to schedule your personalized nutrition consultation and start fueling your day the right way. 📞🌟

👉 This month, we are asking our Dietitians what their favorite lunch to pack 🚗 for the office! 🍱 Today, Natalia Calzada is sharing her favorite healthy lunch for the week! 🍱 I love a good quinoa salad 🥗for a meal prep lunch. They are so versatile and don’t have to be reheated which is great if you don’t have access to a microwave. This viral Jennifer Aniston quinoa salad has been on regular rotation for me for the past few years. I love the variety of textures and flavors all while being incredibly simple to make. 🥗🥦🥬🧅 👨🍳 I start by cooking the quinoa which I like to toast a little before I add my liquid which can be water or broth for more flavor. While the quinoa is cooking, I chop 🔪 and prep all of the components of the salad that way when everything is ready it just gets tossed together in a big bowl. Simply seasoned with EVOO, lemon, salt and pepper. I often add olives🫒 or capers for an additional dose of flavor but today I was feeling spicy banana peppers. Serve as is or on a bed of greens. This salad lasts in the❄️ fridge for up to 5 days! Check out the recipe below! 👇 1 cup quinoa, uncooked 2 cups water/broth 🥘 Cook the quinoa. You can toast for a minute or so before adding liquid, bringing to a boil, and simmering for 15 minutes while covered. Meanwhile chop and prep👩🍳 the rest of the salad: 1 cup cucumber, chopped ½ cup parsley, chopped ½ cup mint, chopped ⅓ cup red onion, chopped ½ cup roasted and salted pistachios, chopped 1 15 ounce can chickpeas, drained and rinsed ½ cup crumbled feta cheese ➕ Optional: capers, olives, banana peppers, etc. 🧂Season with: ¼ cup extra virgin olive oil 2 lemons, juiced (about 5-6 Tablespoons) sea salt, to taste ground pepper, to taste 🍊 Are you interested in more quick and easy lunch ideas? Book an appointment with one of our Registered Dietitians! Call 937-206-1131 or visit our website for more details! 

As we gear up for another school year, let's talk about the most important meal of the day—breakfast! A nutritious, balanced breakfast can set the tone for your child's entire day, fueling their brain and body for learning and play. ☀️ Unfortunately, many popular breakfast options—like sugary cereals, toaster pastries, and flavored yogurts—are packed with sugar. While these might provide a quick burst of energy, they often lead to blood sugar spikes, followed by inevitable crashes that result in fatigue, mood swings, and poor focus later in the day. 💤📚 These ups and downs can make it harder for kids to concentrate, retain information, and stay energized throughout the morning—ultimately affecting their performance at school.🥴 But don’t worry! We’re here to help you navigate those hectic mornings with easy, nutritious options that will keep your kids going strong all day long. With just a few simple additions, you can transform these everyday staples into balanced meals that provide lasting energy: 🍓Oatmeal: Boost fiber and healthy fats by adding chia seeds, flaxseeds, or a spoonful of nut butter. These simple additions make oatmeal more satisfying and help keep blood sugar levels steady. 🥞Pancakes: Add some quality protein to those fluffy pancakes by serving them with a side of scrambled eggs or Greek yogurt. This helps balance out the carbohydrates and keeps your child fuller for longer. 🍌Cereal & Granola: Opt for lower sugar brands and pair them with a handful of nuts or seeds and a serving of fresh fruit. This simple swap not only reduces the sugar content but also adds essential nutrients like protein, fiber, and healthy fats. 🍞Toast: Upgrade your toast by using whole grain bread and topping it with avocado, eggs, or a spread of almond butter. These nutrient-dense toppings provide a good mix of protein, healthy fats, and fiber, making for a more balanced breakfast. 👉 SWIPE to discover our favorite grab-and-go breakfast ideas for those busy mornings when time is tight. These options are not only quick and convenient but also packed with the nutrients your kids need to stay sharp and energized. 👉 SWIPE for additional tips on how to elevate your child's favorite breakfast foods like oatmeal, pancakes, cereal, smoothies, yogurt, and toast! Remember, breakfast doesn't have to be complicated, but it does need to be balanced. By making a few smart choices and simple swaps, you can ensure that your kids start their day with the fuel they need to excel in the classroom and beyond. 🚀✨ Ready to take your family’s nutrition to the next level? Give us a call at 937-206-1131 to schedule an appointment with one of our dietitians today! 📞💬

Don't confuse busyness with productivity! 🌟 Ever find yourself running around, trying to do a million things at once? Well, here's a friendly reminder that being busy doesn't always mean you're being productive. Productivity is about focusing on meaningful tasks that bring real results, while busyness can often be a vortex of never-ending activity without a clear purpose. So, take a moment to reflect and ask yourself: Are you truly making progress towards your goals, or are you just caught up in the whirlwind of busyness? Remember, it's not about being busy; it's about being effective! Prioritize your time and efforts wisely, and watch as your endeavors bear fruits of success. 🌱✨ #dietitian #nutritioncounseling #intuitiveeating #feelyourbest #affirmationandinspiration