Pull up a chair atThe Dietitian’s Table

“The Table isn’t just where we gather, but where we grow, and restore.”

Spring Seasonal Produce

🥬 Leafy Greens

Spinach, kale, arugula

  • Add to eggs, soups, or sandwiches

Rich in folate + fiber

🍓 Strawberries

  • Top yogurt or toss into salads

Vitamin C + natural sweetness

🌱 Asparagus

  • Roast with olive oil & lemon

Fiber + gut-friendly nutrients

🥕 Carrots & Radishes

  • Slice raw or roast for sweetness

Crunch + colorful antioxidants

🌿 Fresh Herbs

Parsley, dill, chives

  • Sprinkle over any meal

Flavor without extra sodium

Table Talk: Spring Forward

🌼 Reminders for this week: 🌼

  • Adjust gently to the time change – Go to bed a little earlier if you can, and let mornings come slowly.

  • Start the day with protein & fiber – Eggs, yogurt, oatmeal, or a quick parfait help steady energy.

  • Get outside – Even 10–15 minutes of morning sunlight helps your body reset.

  • Add a touch of spring to your meals – Strawberries, spinach, asparagus, and fresh herbs brighten breakfast, lunch, or dinner.

  • Keep meals consistent – Regular meal times help your body adjust to the new schedule.

Week of March 9, 2026

This week many of us are adjusting to the shift that comes with Daylight Saving Time. The clocks move forward, mornings can feel a little earlier than expected, and it may take a few days for our routines to settle again.

Even small changes in sleep and daily schedules can affect how we feel throughout the day. Energy may dip a little in the afternoon, mornings can feel rushed, and hunger cues sometimes feel slightly different than usual.

Consistent meals, nourishing foods, and a little time outdoors help our bodies adjust to the seasonal change. The longer daylight hours can also be a welcome reminder that spring is just around the corner.

This time of year often brings a shift in the kitchen as well. Strawberries, greens, and herbs start appearing more often in meals, adding color and brightness to the plate.

Sometimes the best approach to seasonal changes is simply keeping things balanced and uncomplicated—meals that are nourishing, routines that are steady, and time at the table that allows us to slow down for a moment in the middle of a busy day.

If the time change has your mornings feeling rushed this week, try keeping breakfast simple and nourishing.

Something with protein, fiber, and a little natural sweetness can go a long way toward steady energy throughout the morning.

Think of foods like:

  • yogurt with fresh fruit

  • eggs with whole grain toast

  • oatmeal with nuts and berries

Meals like these don’t take long to prepare, but they help set the tone for the rest of the day.

Thanks for pulling a chair at the table, come back next week! -Haylea

🤍

🍀 Rooted & Renewed: A Spring Nourishment Series 🍀

Week 1: Preparing the Soil: Building a Balanced Foundation

Week 2: What’s in Season Blooms Best: Eating with Spring

Week 3: Tending the Garden: Simple Habits That Support Growth

Week 4: Bloom Where You’re Planted: Sustainable Nutrition That Lasts

Meet our Dietitian, Haylea, MS, RDN, LDN

My passion is helping people cultivate a healthy, balanced approach to eating—one that prioritizes enjoyment, nourishment, and sustainability instead of restriction. The Dietitian’s Table is a space for real conversations about food, health, and self-care. Here, nourishment isn’t about perfection — it’s about balance, consistency, and learning how to care for your body in a way that fits your life.

Dietitian’s Dish: Strawberry Oat Parfait

This is one of those breakfasts that feels just right this time of year—fresh, simple, and ready in minutes.

Ingredients

1 cup plain Greek yogurt

½ cup sliced strawberries

¼ cup rolled oats

1 tablespoon chopped walnuts or almonds

1 teaspoon honey or maple syrup (optional)

pinch of cinnamon

Instructions

Layer the yogurt, strawberries, and oats in a glass or bowl.

Top with nuts, honey, and a sprinkle of cinnamon.

You can enjoy it right away or prepare it the night before for an easy breakfast in the morning.