Hi Friends, 👋

How’s your year going so far?

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After a brief email hiatus, I’m back and excited to reconnect, share some delicious recipes, and drop trust-worthy nutrition tips your way!

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Where have I been? Let’s just say I’ve been busy behind the scenes planning a wedding, making YouTube videos, and trying to enjoy the journey every step of the way!

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BUT my goal here is to make these emails helpful for you. Most of us do not need more spammy emails cluttering our inboxes. I’d love to know what you’re most interested in:

✅ Creating specific types of recipes (high-protein, meal-prep friendly, plant-based, etc.)

✅ Sharing helpful nutrition tips & advice in these newsletters & blog posts

✅ Creating fun & informative videos that break things down in an easy way 🎥 ✅ Or something else entirely?

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Hit reply & let me know what would be most helpful to you! I read every response, and your input helps me shape the content you actually want to see.

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Excited to hear from you!

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Maria 💛

🎥WHAT TO WATCH THIS WEEK!🎥

​Dietitian | What I EAT in a day in Bermuda (3 months until my wedding)​

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In this week's video, I'm taking you behind the scenes of a day in my life in Bermuda, showing you what I eat and what I get up to - lots of healthy recipe ideas!

If you enjoyed this type of video, please let me know as I would be happy to make more of them (a refreshing break from my usual educational style videos 😂)

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📚 WHAT TO READ THIS WEEK! 📚

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🌟 Life Updates & Things I'm Loving This Week🌟​​

📚BOOK: I'm very late to the game on this one, but I am currently reading "The Top 5 Regrets of the Dying" by Bonnie Ware. So many important lessons - the one that really stands out to me is to live a life true to yourself and not care as much about what others think. This was something that held me back from starting a YouTube channel for such a long time, and I'm so happy that I finally got the courage to overcome it - even if it took me a decade! 😂

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💊PRENATAL: Who knows what my goals will be after my wedding (🤰) but one life-cycle where supplements are really important is fertility and pregnancy. Ideally, women (and men) should start paying special attention to their diet 3-6 months before conception. As a fertility specialist dietitian, I am taking my own advice and my partner and I are both now taking the FULLWELL prenatal. I chose this brand specifically because it does not contain iron, which is important for me as I have a genetic condition known as haemochromatosis. It's also a brand I really trust as it was formulated by another Registered Dietitian, and its contents tick all my boxes for prenatal nutrition support.

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🍀IRELAND: I'm going home to Ireland at the end of this week and I CANNOT WAIT! I'm so excited to spend Easter with my family, eat loads of yummy Irish food and just be on a different island 🌴😂

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🥣 WHAT TO MAKE THIS WEEK! 🍽

​Baked Feta Cheese Eggs with Veggies​ A simple, satisfying breakfast or lunch that’s packed with protein and flavor. The salty feta melts into the eggs, while the veggies add a fresh pop of color and nutrients. Get Recipe

​Protein Pancake Bowl - 2-Minute Recipe​ This protein pancake bowl is the ultimate breakfast hack for busy mornings. Ready in just 90 seconds! Get Recipe

📢 Reader Question of the Week:

What is your take on colostrum supplements?

Short answer? Save your money for now.

Longer answer? While there is research supporting potential health benefits of colostrum, there’s a major issue with most supplements currently available: they don’t contain enough to make a difference.

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Studies showing clinical effects used doses of 20-60g per day. However, most colostrum supplements on the market contain only around 500mg - that’s just 2.5% of the minimum amount needed to see any results!

Despite this, these supplements:

- Are often quite expensive

- Make bold marketing claims about immune support, gut health, and performance

- Take advantage of loose dietary supplement regulations that don’t require proof of efficacy

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Bottom line: Most colostrum supplements are significantly underdosed compared to what research shows is effective. If you’re interested in immune or gut health support, there are better evidence-based options we can discuss!

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Have a nutrition question you’d like answered? Hit reply and let me know!