Homemade holiday treats

Last week I shared some nutritious holiday gift ideas for various important people in your lives. Adding an extra special touch with a homemade edible treat is always a nice addition. I’m particular fond of some of my recipes that are easy, affordable and tasty to add that extra touch of gratitude and thoughtfulness to your gift sets.

Dark Chocolate Coconut Truffles img_5836


Chocolate BarkIMG_4674


Whole Grain Apple Oat Cookiesimg_5516


And not everything has to be sweet, you can even make some homemade soups and package them up in mason jars tied with pretty ribbon.

Butternut Squash SoupIMG_6316

Well that’s a “wrap” for me for a while! I’m all set with Christmas gifts for everyone in our lives from teachers & caregivers to friends & family to colleagues & co-workers! Now it’s time to relax and not run around frantically checking off my to do list!


View More: http://photographybyjami.pass.us/miller-july17Time to just enjoy the last of my pregnancy, spend quality time as a family of 3 (plus 2 dogs) and wait for baby’s arrival!

Miller 33

Have a Merry Christmas everyone and don’t follow me on instagram for quick posts and updates- both nutritionally & personally!






Holiday Gift Giving Guide

It’s that time of year! When the Christmas trees are trimmed, everyone is merry & bright, and your gift giving list may be overwhelming you right now!?!

There’s lots of ways to show your appreciation and support for those around you! Here are some of my favorite gift baskets or bags that I’ll be putting together for those in my life!

Teachers: LEM has at least 4 teachers in her classroom, not including subs that float in and out. Not to mention, since she’s in a daycare and teachers have different hours of the day, she gets dropped off in one room and then moved into “her” room later in the morning when her teachers arrive. This means she encounters about 8-10 different people at any given point during the day. Therefore, this momma does special little gifts for her main teachers and then puts together a group basket that I take around to each classroom for everyone to grab some goodies {see extras at the bottom- I like to stock mine with fruit, beverages, and protein rich snacks}. 



Immunity support roller {thieves + carrier oil}

Essential oil {lemon, thieves, digize, peppermint} to drop in their tea

cute coffee mug {seasonal or not}

honey or other natural, but non-calorie sweetener



mommas | new mommas | mommas-to-be: self care is an important part of nourishing our bodies. This whipped body butter can be found on my blog from last week {link included below}, and I made a peppermint version to keep it seasonal. It smells and feels like frosting for your body! Now the “Glowing Skin” is one of my absolute favorite things! I roll it all over my face every single morning, especially on my forehead and under my eyes. It’s a standard part of my beauty care with oils to support skin health and makes me feel like I look less tired! ha! 


Glowing Skin roller  {frankinscense, lavender & tea tree and carrier oil}

Lip balm

Whipped Body Butter

 homemade freezer-friendly meal {I recently shared a post of my favorites here}


coworkers: My colleagues are dietitians|nutritionists and we work in a hospital-based fitness center so we tend to be pretty health-nut-ish and fitness-oriented. But who wouldn’t love a little extra support when they are trying to squeeze in that daily workout? The body spritz is a nice refresher  after a sweat sesh, and the bath salt is a nice reminder to take a more thorough, relaxing, and destressing bath or shower later!


bath salt

body spritz

facial wipes, nutritious snacks, &/or la croix


health caregivers: This isn’t on my list every year as I’m not always about to have a baby every year, but it’s on the top of my list this year as I’m due in under 2 weeks! While it’s not necessary to give gifts, I do like to share little tokens of appreciation and these are nice reminders to take care of our own bodies especially if we often focus on caring for others. While the body butter is a lotion on its own and I could have made homemade essential oil bath salts, Dr. Teals is my absolute favorite  brand of lotion and bubble bath and a nice store-bought option for those that need the time saver!


Dr. Teal’s lavender lotion & bubble bath


body butter

other add ins: Depending on  your budget, time, and energy these all make great additions to your gifts.

If you want a sneak peak into my purse then look no further than these essential here with thieves handspray, different essential oil rollers, and peace and calming – because life!?!


You’ll see a variety of these sprinkled throughout my various gift bags:

handwritten card

homemade hand sanitizer spray {like this}

homemade soap {I’ve used recipes that I’ve pinned on pinterest from both here & here recently}

la croix or other flavored water

fresh fruit especially vitamin C rich and seasonal fruit like local citrus

hoomemade or favorite storebought protein bar {like these or these}

protein drinks {two of my favorites- Iconic & Orgain}

homemade treats



lunch box

water bottle

coffee mug


All these gift bag | basket ideas make great for neighbors, hostesses, and even the friends and family on your list as well!


Merry Christmas & Happy Holidays!




Whipped Body Butter

We’ve been in holiday mode earlier than normal this year and since tomorrow is December 1st I feel like if you haven’t joined us in those preparations, you will be very soon.

The holidays can certainly be stressful when you start to account for all the different gifts you want to give. Between co-workers, health care providers (if you’re delivering a babe soon like me), teachers, friends, family, pets, sheesh the list could go on and on and on.

While you want to show your gratitude with a meaningful gift, sometimes it’s just down right hard to think of something someone would actually need or want.


That’s why I love homemade gifts.  While I do feel like I’m creating more work for myself than just flat out buying something, they are truly made with love and thoughtfulness.

Plus they’re pretty hard to be thought of as one of those unwanted gifts. I mean who wouldn’t want a sweet treat to indulge in or in this case a homemade lotion rich in nourishing and relaxing oils?!


This body butter is made with lavender, rosemary, and frankincense essential oils, which are all great for supporting skin health. They also impart some seasonal scent as well as some relaxation and grounding during this busy time of year!


This one is definitely going to be in the goodie bag going to my OB this year as she will be delivering another child of mine. They also make great gifts for mamas-to-be needing to care for their skin as it changes with pregnancy hormones, teachers who need to focus on some destressing and relaxing or someone who struggles with skin issues and discomfort especially in the coming cooler and drier weather.


To make the body butter I used this general recipe by the Unskinny Boppy which uses coconut oil, shea butter, and a liquid carrier oil like olive oil along with your essential oil combinations.

A peppermint, lemon, and lavender combo would be great to carry through to spring or a simple peppermint like the one Unskinny Boppy pictured would be perfect for the holidays.


In some instances I found that the oils began to separate over time. At which point, if this happens, do not panic. Do not discard.

Simply place in the fridge to firm up the oils again until you finish and need to replenish your supply. You’re going to want to make a jar of this for yourself to keep! Trust me!


I use this body butter not so much as a lotion, although you could especially for growing baby bumps or to help nourish your hands, legs and feet.

I really use this as my makeup remover & facial moisturizer. I’ll spread this on my skin to help clean off my makeup, especially around my eyes from mascara after bathing. I just use a dry wash cloth or cleansing wipe to smooth over my skin and wipe away the make up.


What would you most benefit from this? Body cream? Facial routine? Or both! Either way taking care of your self like this should somehow be a part of your daily routine! Gotta stay healthy and nourished; and this is one way to do so!


Merry Christmas & Happy Holidays!



Thanksgiving Favorites

Thanksgiving is just a week away my friends! I know, it’s hard to believe how slowly the moments seem to pass sometimes, but when you look back, time has flown by so quickly!

I haven’t finalized my menu for this year just yet, but I wanted to share some Thanksgiving favorites and staples in our family!

Let’s first start with the days leading up to Thanksgiving with some comforting, but easy meals. These can be made earlier and frozen and then used this week so you can cook less! Or you can make these in a big batch and use throughout the week this week!




red beans


pasta-less veggie lasagna

Now let’s talk healthy Thanksgiving dishes!

I always recommend (and try to bring) a simpler vegetable of some sort, just to lighten up the offerings from all the casseroles that will be available. It is also a nice option for any family and friends that have food allergies or sensitivities or who have specific preferences to or against certain foods {thinking vegans, vegetarians, etc}. My two absolute favorites are:


Roasted Vegetables

Simple roasted veggies that have been drizzled with olive oil, a touch of kosher salt, and freshly ground black pepper is a festive and nutritious way to incorporate some veggies to the day! I roast mine at 425 for about 20-35 minutes, depeding on the size of the veggies. I check them often, toss frequently, and take them out only once they’ve gotten a nice char on them.


Another fall favorite is a pear + pecan salad. The blue cheese adds a nice touch of richness and creaminess, but you can omit for your friends that are sensitive to the flavor or do not eat dairy products.

pear pecan and blue cheese salad

For the starchier sides, I prefer fiber rich options that at least provide fall-flavors but are still nutritious, and of course, they have to be delicious. Pumpkin and sweet potato flavors top my list! What are your favorite sides; whether they are healthier or not? This is the time to pick what you love and have it without feeling bad – not that you should every feel bad about what you’re eating…


pumpkin cornbread dressing

Sweet Potato Casserole Makeover

And we can’t forget about beverages and cocktails! This mocktail would be a perfect addition to your table!


festive mocktail

Don’t worry, I wouldn’t forget about desserts, especially lightened up desserts like these pumpkin cheesecakes and mini pecan pies.

This year I’m honestly thinking of going to Whole Foods and buying slices or half-pies of pumpkin, apple, and pecan for all the different taste buds and preferences in our house. Did I mention it’ll just be the three of us this year? Well I guess you can count a 4th for baby M, but yea, what can I say, I want options and a little bit of each!


pumpkin cheesecake cupcakes

 mini mock pecan pies 


And for any of your favorites that you didn’t eat enough of or want to try in a different way, how about using up leftovers with something like cornbread sammy’s seen here with my pumpkin cornbread muffins with ham, cheese, and chutney!

Happy Thanksgiving everyone!  I’m so thankful for you!





Beer Braised Pot Roast

Gearing up for the arrival of another Baby M along with the holidays all while trying to meal plan for a family has me thinking to make this perfectly delicious family favorite originally inspired by Southern Living’s Beer-Braised Pot Roast recipe.


This was a recipe my mom found & then made for us shortly after bringing Lillian home almost 3 years ago in January! Everyone just loved this dish; warm, comforting, and just a perfect winter-y dinner that everyone enjoyed.

Since then we’ve made it numerous times and even made it our own based on my more simplistic cooking style. I love it because it has all the essentials: lean protein, some veggies, and flavorful sauce that can all be done mostly in a pot for searing and then the slow cooker. It pairs perfectly with whole grain grits (yes, they do exist!) and when your 2 year old daughter who is practically a vegetarian will eat it, then it’s a meal to enjoy and repeat.

It’s also freezer friendly! So if you’re not feeding a crowd, eat off of it for a few days, then anything that’s remaining that your ready to temporarily move on from, just add to a ziploc bag, label it, press out any extra air and store flat in  the fridge until later.

I’ve already made it this fall, but I think I’m going to add it back into the meal plan soon just so I can freeze some and have for an easy meal post baby’s arrival.


Beer Braised Rosemary Infused Pot Roast


1 (3- to 4-lb.) eye of round, fat trimmed

2 pinches kosher salt

freshly ground black pepper

2 tablespoons instant coffee

1 tablespoon olive oil

3 tablespoons tomato paste

4 garlic cloves, minced

1.5 cups unsalted beef stock

1 (12- oz.) bottle dark beer (I used pumpkin beer)

2-3 sprigs fresh rosemary

1-2 tablespoons beef consomme (I use Better than Bouillon beef base)

1 pound carrots, peeled and quartered (or sub with baby carrots)

3-4 onions, quartered (I switch between red, vidalia, yellow, or even pearl onions depending what I can find at the store or have on hand)

1 tablespoon balsamic vinegar

2 tablespoons cornstarch

hot cooked stone ground grits, cooked according to package directions

reduced fat (2% cheddar cheese), tablespoon or two garnish per serving


Sprinkle the roast with salt, pepper, and the coffee grinds. In a large pot or pan (with deep sides at least 2-3 inches), warm the oil over medium heat. Sear the roast until nicely browned on each side (about 3-4 minutes per side- and don’t forget the ends). Place in the slow cooker.

In the same pot used to cook the meat, add the tomato paste and garlic, allowing to quickly saute in the drippings for about a minute. Slowly add the stock and beer whisking to get more of the drippings off the bottom of the pan – being careful not to splash and burn yourself. Stir in the beef concentrate and bring to a boil. Reduce heat and allow to simmer for about 10 minutes.
In a mixing glass, whisk the vinegar, cornstarch, and a splash of water together. Add to the simmering stock mixture, and allow to simmer for another minute or so.
Pour the mixture over the roast in the slow cooker. Top with the carrots and onions. Toss in the rosemary sprigs. Cook on low for 8 hours until the roast is easily shredded with two forks.
Serve with warm, cooked stone ground grits, topped with 2% cheddar cheese.

Classic Chili


IMG_6345There are certain foods that I grew up not really liking as a kid. Chili was one of those ones that I didn’t really love. In fact I didn’t really love a lot of dinners simply because it was a meat-heavy world and at the time I didn’t care for the dense flavor and texture. Everything felt rough and dry. Perhaps that’s why I loved (correction, love) carbs. That’s one reason why we all love carbs. They’re sweeter, flakier, softer.


Now though chili is one of my favorite foods. It’s easy; oh-so-easy! And it’s nutritious! Plus it does remind me of my childhood, so what’s not to love and enjoy about that? This chili recipe has spice and warmth and when you add your fixin’s it’s got the crunch, the creaminess, (those carbs and fats) that we all may be wanting or needing!


With anything in life it’s all about balance. With food and nutrition, it’s the same; balancing not only nutrients (especially nutrients like proteins, fats, carbs) but also textures & colors. Mixing chewy with crunchy and creamy. Combining various colors like deep hues from browns and reds with brighter oranges, yellows, and greens.


Classic Chili


1 lb extra lean ground beef

1/2 onion, diced

3 cloves garlic, minced

15 ounces (1 can) no salt added black beans, drained & rinsed

15 ounces (1 can) no salt added pinto beans, drained & rinsed

about 1 quart (4 cups) low sodium tomato or V8 juice

1 14.5 ounce can fire roasted tomatoes

10 ounces (1 can) no salt added Rotel with lime and cilantro

2 tablespoons chili powder

1 tablespoon cumin

1 teaspoon dried oregano

freshly ground black pepper to taste

Extras to taste: avocado or guac, reduced fat cheese, sour cream or Greek yogurt, cilantro, lime, red onion, corn chips or beanitos


In a large pot, add the meat, onions, and garlic. Brown over medium heat, until the meat is fully cooked. There shouldn’t be much fat in the pan, but if there is you can wipe it away with a paper towel if desired.

Add the remaining ingredients, cover and bring to a light simmer. Let simmer, stirring occasionally, for about 30 minutes to an hour. It can be ready to go as soon as everything is heated and combined together. But if you are using it later, just let it stew and simmer on low for hours.


Modifications & Notes:

Heart Healthy: I’d still consider this recipe heart healthy, but if you prefer not to use beef, for whatever reason, you can substitute the extra lean ground beef with ground turkey breast

Vegetarians/Vegans: Make a vegetarian/vegan version by removing all the meats, and simply using various beans: white, black, red or kidney beans, pinto, chili, lentils, etc.

Sodium/Salt watchers: if you can’t find can’t find no salt added beans, really thoroughly strain and rinse the beans.

Picky Eaters: I blended the tomato products together before adding it to the meat and beans. This is for my hubby who doesn’t mind tomato flavor, but does not like the chunky texture. You can add other veggies like cooked squash, carrots, mushrooms, even eggplant to this process to bump up the nutritional value and sneak in more veggies.


As easy as it is to throw all these ingredients into the pot, this is a great slow cooker recipe! It’s fabulous to make ahead for the holidays (Halloween or Thanksgiving week), large gatherings, or simply tossing together before running out to an event with the kids. It also a fabulous freezer friendly meal that can be gifted to an older loved one, families with new babies, or a friend going through a hard time. I think that’s another reason why I love it so much. It’s comforting and can be such a special gift for someone you’re thinking about.


So just remember, just because you don’t think you like something, you might try it again. And try it in a new way.! You’d be surprised how your taste buds have changed and adapted over time. This is a continual process we need to become familiar with to enhance our palates and prolong our success with eating better.

What are your favorite foods now that you didn’t like so much as a kid?

Happy Fall!




Nursing & Nutrition

View More: http://photographybyjami.pass.us/miller-july17

You {or a friend or loved one} have just welcomed home your new baby. You’re overwhelmed with love and adoration! And you’re tired. Oh so tired. Already!

Your parenting instincts have already kicked in – no matter how much you feel they haven’t. And just when you’re about to go brew some coffee for yourself, your new baby awakes and it’s time to eat.

Nursing your new baby can have its challenges at first and proper nutrition & hydration are helpful elements to sustain longterm success.

Many people focus on specific supplements or nutrients to promote milk supply as time goes on and the baby is growing, especially to help moms that may be struggling, but the truth is pretty simply.

Eating good and staying hydrated is really all that may be needed {and has the strongest evidence base to support} for the health of your milk production.

There are some evidence to support, although conflicting and limited, that fenugreek may helped to boost milk volume. Similarly, moringa is another herb that has inconsistent and contradictory research to show it may help with milk supply as well. However, despite the limited data to back these up, both of them can be taken as teas rather than powders or capsules, so if you’re interested, drinking a cup of tea 2-3 times per day with either of these herbs may not be a bad idea. Especially considering that tea is a fluid, which is hydrating, and hydration is one of the most vital components of a sustained milk supply.

So back to eating well and keeping hydrated, which can be hard enough on their own, not to mention when you throw in the fatigue of new parenting.  That cup of coffee you wanted earlier, it’s cold now. Hope you wanted to make it iced.

Eating well helps pass those essential nutrients into the mama’s milk supply and hydration helps to support a healthy volume of milk that is needed by the baby.

If you’re a new mama, get in the habit now of always carrying a big bottle of water with you. No matter where you go. From one room to the next. And refill it. This will help now as your nursing, but also later when you have to share your own water when taking a walk with your then toddler or when heading to the zoo and your tot gets thirsty as well. What’s yours is theirs. And will always be so just get used to it now.

For eating well, clients share with me all too often their reliance on eating out. Now while you can find healthier (or request) options when dining or getting take out, getting in this habit now is not necessarily something that will be good for everyone if continued long term.

So here are some of my favorite recipes that I want to share with you that are nourishing and can be made ahead of time. These would be great gifts to take to new parents, or if you’re in your final trimester, start making some of these for dinner now and freezing some {or a second batch} so you have a freezer stocked to reheatable meals for whenever you may need once baby arrives.

No Pasta Lasagna

Butternut squash soup


Pulled Pork Tenderloin

Brunswick Stew

Spaghetti Squash Crusted Quiche

You may not be as equipped to plan out your day right now, especially when it comes to what you’ll eat. So we can’t forget about healthful snacks. Having easy + fast, not to mention good-for-you snacks on hand is also key to helping you stay nourished in this phase. Some of my favorite snacks include:

Fruit + Cheese or Nuts or Nut Butter


Greek Yogurt Parfait

Chocolate Protein Muffins

Protein bars such as Oatmega, No Cow Bar, KIND (low sugar), or homemade ones!

Kashi Go Lean cereal

Van’s 8 grain waffle with almond butter (or a homemade waffle or pancake you can freeze and reheat)

Hopefully now you feel a bit more equipped to handle the nutrition portion of your new life. If you’re a a seasoned new mom, do you have favorite recipes that helped you to add to this list? I’d love to hear your experiences!