Author: Sarah Miller, RD

Personal Care

An End to Ads, 1 Click at a Time

Sarah Miller, RD

This morning I decided I wanted to find a recipe for an easy, vegan caramel date sauce. A friend had sent me one a few months ago, but alas I couldn’t remember where it was or which site she had sent. Of course there are a million recipes online, so like most people I simply clicked on the first one from my Google search. That’s when my frustration began.

Ads. Every site you visit is so over run with advertisements that it’s almost impossible to actually read or use the content the person created. Eventually I gave up with that first Google hit and went back to select the next. And you know what? More of the same. So many advertisements and pop-ups that I couldn’t even read the recipe.

Rather than having this be a purely negative post, I decided I wanted to take this opportunity to thank all of you. I understand that I’m in a privileged position choosing to avoid pop-up ads and other annoyances that help monetize a site so that the creator can get paid. A big part of why I can do this is because of you.

Every time you “buy me a coffee”, make a purchase through one of my affiliate links, pass along my promo code(s), or refer a friend to me for Dietitian services I get paid. Some of these options obviously return more than others, but ALL of them are ways to help me keep this site advertisement and tracker free. And YOU make that possible.

So thank you; from the bottom of my heart. I truly appreciate your contribution to keeping this site and my brand how I envision it to be: a safe space where people can come to find evidence-based, credible information from a professional who is truly passionate about nutrition for health.

Nutrition and Food, Product Reviews

Vitalura Labs Whey Protein Isolate Review

Sarah Miller, RD

The product in this review was gifted to me by Vitalura Labs. My professional opinion and analysis in this article are my own.

Vitalura Labs is the new kid on the block in the protein supplement world, but they are definitely here to stay.  Their plant-based vanilla gelato flavor is, in my professional opinion, one of the best on the market. So when they reached out to me about their new whey protein powder, I couldn’t wait to try it even though it’s not vegan.

If you are vegan, you can read my previous review of their vegan protein powder.

Yes, I identify as vegan but…

The Registered Dietitian side of me recognizes that not everyone can or has an interest in following a vegan or plant-based only diet.  For that reason I like to stay informed about non-vegan products in addition to vegan products. Honestly, how is anyone supposed to know what’s out there on the market if they aren’t checking for it or reading about it? This is true for Dietitians, too. Staying informed helps me better serve my clients, no matter where they are in their health journey.

As a Registered Dietitian I also recognize that not every product is of high quality. There are oodles of supplements on the market that don’t have any third party testing or certifications to validate and back-up their label’s statements. The supplement industry is a lot like the wild wild west that way in that the burden is on the consumer to find a product that is what it claims to be. The scary part is many consumers don’t know that supplements aren’t required to go through testing or forced to prove that they are safe before they are sold on store shelves. 

TLDR; The new Vitalura Labs whey protein supplement has the quality we have come to expect from Anna Victoria’s brands and has the taste, nutrition quality and third-party testing that makes it an unstoppable new comer with the power to take on big name brands who have been around for a while. 

Product breakdown

1. Taste- I tend to prefer vanilla flavored protein powders, simply because the chocolate ones usually have this strange protein after taste that sort of coats your tongue. I’m sure many of you know what I’m trying to describe. I wasn’t always vegan so I have tried many whey based protein drinks and powders in my past and they all had this weird, lingering smell and taste. Not Vitalura Labs. The two flavors for their whey protein powder are chocolate gelato and vanilla gelato. I personally preferred the chocolate gelato flavor for the first time in probably a decade. 

Upon opening the package and taking my first whiff, I legit felt like I was transported back to Italy in one of the many gelato shops my husband and I stopped inside of to snack. The powder is uniformly smooth, free of any visible clumping, making it appealing to your eyes, too. There is no unpleasant aftertaste and there definitely is no weird smell or coating on my tongue after eating or drinking. 

The chocolate is so good that I’ve been using it nightly to make banana chocolate nice-cream and meet my protein goals. It actually feels like I’m eating an Americanized chocolate gelato. I know what you’re all thinking, “What?! A protein powder so good that you’re making it into desserts?! No way.”  Believe it. I also made black bean brownies using this powder and was not disappointed.  The taste is unbeatable compared to competitors currently on the market. 

2. Quality- Vitalura Labs whey protein is NSF certified just like their plant-based protein powder. You may remember from my previous review that NSF certified means you can fully trust the label on the product. Vitalura Labs has paid to have their product tested by a third company who is in no way affiliated with them, to test and determine if their product has exactly what they claim it has and nothing more or less. 

Real talk- many protein powders, especially of the whey variety, can cause bloating. This usually speaks to the quality (or lack of) in the whey used, or the additives. I fully prepared myself for possible whey bloat considering I also haven’t consumed dairy in a few years now. The bloat never came. I was shocked to have consumed a whey protein product that didn’t upset my stomach even in the slightest. 

3. Nutrition (vanilla gelato flavor)- In 1 scoop of powder there is 110 calories with 0g fat, 0g saturated fat (hello heart health), 0g sugar and 0g added sugar, 25g of protein and only 90mg of sodium. I don’t know if I’m more impressed with the 0g added sugar or the 90mg sodium. Both are incredible considering that they didn’t use a million sugar alcohols (there is monk fruit, stevia leaf extract and natural flavors) to give it a delicious, truly gelato reminiscent flavor and they somehow only have 90mg of sodium in the product. 

The clinical side of my dietitian brain is so excited for what this protein powder might mean for individuals who have a medical need for higher protein, such as a patient undergoing dialysis, because many people in that situation also need to monitor their sodium intake, sugar intake, and/or total calories. If I were still working in peritoneal dialysis, I can tell you this is a product I would be telling my patients about. In my opinion, this product would be beneficial for both the general, healthy population AND would likely be beneficial for patients who have specific nutrient needs makes this a true industry disrupting product. As a reminder- nothing I say here is medical advice and you should always discuss any supplements with your Doctor and your Registered Dietitian. The thoughts contained here are not meant to be taken as individual medical or dietary advice.

4. Cost- According to their website, the new whey protein isolate will be priced at $59.99, same as their plant-based protein powder.  There are 30 servings in each container, making it less than $2/serving. For 25g of high quality protein. That’s a steal.

Whey protein isolate vs whey protein concentrate

The whey protein has pure whey protein isolate- this is different than whey protein concentrate. Whey protein isolate has had more processing, which sounds scary but is actually a good thing in this situation. More processing of the whey means that more fat and carbs have been removed while retaining that higher protein content, ie you get high quality, purer protein with less “stuff” you don’t want. Whey protein isolate is also more expensive to use as an ingredient. The amino acid (think protein) content of whey concentrate and isolate are similar, however if you have any dairy intolerance you are more likely to tolerate whey protein isolate because it is a purer form of the milk protein. So yes, cost is higher but so is quality! Vitalura Labs is definitely proving that you don’t need to compromise on quality to have an affordable whey protein product.

Final thoughts

Whether you’re looking for a high-quality vegan or whey based protein powder, Vitalura Labs products do not disappoint. Go shop their products and see for yourself! While you’re there use promo code SARAHMILLER for free shipping!

Stay tuned for a follow-up blog post where I share all of the different recipes and ways that I tried their protein powders.

Personal Care, Product Reviews

Brand watch: Kitsch

Sarah Miller, RD

To know me is to know that I baby my hair. Since growing it out during covid, I have become obsessed with finding and trying tons of hair accessories on the market searching for ways to style my hair without stressing the strands to keep the ends as healthy as possible.

TL;DR

Kitsch is a women-owned business committed to creating high quality products- and they don’t disappoint. You can shop their products here and here.

The MVP

I have dozens of Kitsch products including their satin sleep bonnet, butterfly clips, satin scrunchies and satin pillow cases. They have ingenious products to help you style your hair that are so easy to use anyone can create a beautiful look. My absolute favorite lazy-girl hair style is their heatless curling set. If you haven’t tried this viral hack yet, consider this is your sign to give your hair a break from heat.

This is the ultimate lazy girl way to curl your hair especially if like me you grew up using sponge curlers after your shower to wake up with ringlets in the morning.

My how-to guide

My favorite way to use this is to first wrap the front section of hair around a large curler and use a clip to secure in place on the top of my head. This will help with volume later. I then thread the flexible satin rod (yay for no tugging on my precious hair/ends) and wrap section by section down the rod until I run out of hair. I then secure the ends with a satin scrunchie (included) and repeat on the other side. Once both sides are done, I then tie both rod ends together behind my head using a single satin scrunchie and let it do it’s thing.

Tips I’ve learned through trial and error

  1. Use on damp hair. Not soaking wet and not bone dry. You need some moisture on your strands to ensure that the curls hold. I like to use this sometimes on dry hair by spraying it down with salt spray first for texture.
  2. This is a great opportunity to load your hair up with leave-in conditioner. I usually spray down the sides just to help encourage my hair to cooperate with me later and avoid frizz.
  3. I recommend using a salt spray if you have fine textured hair like me and could use a texture boost for beauty waves. Keep in mind this will also make your hair more tangle prone so it’s best to save the salt spray for the day before your next wash, or at least try to avoid brushing and combing since you’ll likely snap and snag your hair a bit more than usual.
  4. Leave-in place until hair is dry and then at least 1 hour longer. Sometimes I sleep with this on and other days I wake-up and start this while I’m getting ready for the day. By the time I leave the house it’s been in for a couple of hours and removing the rod leaves me with perfect curls. 

Have you tried a heatless curling rod or other viral air drying hair hacks? Try this one and let me know what you think in the comments below!

Don’t forget to use this link to shop

Nutrition and Food, Product Reviews

Vitalura Labs plant-based protein powder review

Sarah Miller, RD

I love to workout, but I have always struggled with consuming enough food post-workout to optimize my recovery. I’m a dietitian, I know how important it is, and yet more often than not I’m either skipping my post workout fuel or struggling to make sure I’ve consumed enough to give my body the fuel it needs to rebuild.

Part of the problem for me has always been the taste of protein supplements. Most of them are gross. Especially vegan protein supplements. They’re usually chalky, taste like dirt, or have way too much stevia to try and trick you into thinking you’re eating something that tastes like a dessert.

Enter Vitalura Labs

Anna Victoria, CEO of Fit Body Love Group and NASM certified personal trainer, released a plant-based vegan protein powder this week and being an FBG girl and dietitian, I had to try it. The thoughts below are my own, I paid for my own product.

I did my hamstrings and glutes workout today and for the first time ever I was looking forward to my post workout protein. Not just thinking about what I’d eat to refuel, I was legit looking forward to it. Let me tell you why.

Product breakdown

  1. Taste- it honestly tastes like the name. I ordered the vanilla gelato flavor and I have never tasted a protein supplement, plant-based or whey, that tastes as good as this flavor tastes. I blended mine with some frozen banana and unsweetened soy milk and topped with rainbow sprinkles. It’s like drinking a vanilla shake post workout. I have a huge sweet tooth and am still shocked that this product has somehow hit that craving for me AND provided nutrition. There are currently two flavors available: vanilla gelato and chocolate gelato.
  2. Quality- this protein powder is the “cleanest” I’ve seen on the market to date. The ingredients list is short and they’re NSF certified so you know that their product doesn’t have hidden ingredients or missing ingredients. They use organic pea protein and include rice and pumpkin seed protein to make sure you’re getting an optimal amino acid profile. I was nervous when I saw that it has stevia leaf extract, simply because I generally detest the aftertaste of stevia, but this protein powder doesn’t have that weird after taste I’ve come to expect with stevia sweetened products. 
  3. Nutrition- they nailed it. In 1 scoop of powder, you get 100 calories, 0g saturated fat, only 20mg sodium (this is amazing!), 0g added sugar and a whopping 25g protein. Read that sentence again and let it sink in for a moment. That is truly a magical recipe that they’ve created. The majority of protein powders don’t hold a candle to the nutrition punch the new Vitalura Labs protein powder gives you. It’s also plant-based making it acceptable to a wide audience, and when compared to many whey protein products on the market it still reigns supreme in its nutrition profile.
  4. Cost- some may think that $60 is a lot for a protein supplement. And yes, if it was one of the other brands currently on the market I’d agree with you. But this protein powder is of a superior quality, flavor, texture, and NSF certified. It is 100% worth that $60 price tag. Especially if you consider that there’s 30 servings in every container. That’s $2/serving. I can’t even get a gallon of gas for that cheap. 

Final thoughts

If you’re interested in trying Vitalura Labs new plant-based protein powder for yourself, here’s a link to purchase, use code SARAHMILLER for free shipping!

I would definitely recommend this product to anyone looking for a good post workout protein supplement or anyone who has higher protein needs than they’re able to meet through their diet. 

Nutrition and Food, Recipes

Vegan s’mores Popcorn

Sarah Miller, RD

Ingredients

  • unpopped popcorn kernels (I use ~1/4c unpopped for 1 person)
  • popcorn popper (I like my colonel popper)
  • vegan graham crackers (at least 3 sheets) broken into pieces
  • vegan marshmallows (mini or regular)
  • vegan chocolate chips or bar of choice (if using bar, break into pieces)

Instructions

  1. Preheat oven to 350F.
  2. Pop your popcorn according to instructions. I like to airpop using my colonel popper in the microwave, no oil needed.
  3. Spread popcorn out on a large baking sheet lined with parchment paper.
  4. Distribute pieces of large marshmallows (or mini marshmallows) throughout popcorn spread. Do the same with your chocolate and graham pieces.
  5. Place baking sheet in the oven. After ~5 minutes watch more closely for doneness. Chocolate and marshmallows should be soft/melted with some slight browning on the marshmallows.
  6. Remove from oven- serve and enjoy!

Tips

  1. I recommend keeping a close eye on your tray in the oven to avoid overcooking.
  2. Feel free to try different add-ins such as unsalted nuts, caramels or other gooey or crunchy treats. The options are endless!
Nutrition and Food, Recipes

Easy Vegan Egg Bites

Sarah Miller, RD

Ingredients

Instructions

  1. Turn air fryer on.
  2. Spray mini muffin tin with nonstick spray.
  3. Place 1-2 pieces of the diced potato and diced mushroom in each mini muffin hole.
  4. Let air fry for about 5 min or until potato has some light browning.
  5. Carefully remove mini muffin tin from air fryer.
  6. Shake well and pour in liquid Just Egg, being careful not to overflow.
  7. Place a few pieces of shredded vegan cheese or smaller pieces of sliced vegan cheese in each muffin hole.
  8. Return to air fryer on lower level of appliance.
  9. Let air fry for another 5 min, or until tops of mini egg bites appear done (light browning).
  10. Carefully remove from your air fryer and let cool for a couple of minutes before removing from muffin tin. Make sure to place on a heat safe surface.
  11. Serve and enjoy!

Tips

  1. I recommend keeping a close eye on your air fryer during the cooking process to avoid overcooking.
  2. Feel free to try different vegetables and/or cheese. The options are endless!
  3. Make sure not to over-fill mini muffin tin; adding too much liquid will make the egg bites puff up. They’ll still taste great, they’ll just look like mini soufflés 🤣
  4. These are so tasty you’re going to want to eat them all, so at most one mini muffin pan will feed ~1-2 people.
Personal Care, Product Reviews

Head to Head: Schmidt’s vs Beautycounter

Sarah Miller, RD

If you’ve read my blog post reviewing natural deodorant you know that I’ve tried a plethora of different natural deodorants. Even though ultimately Schmidt’s was the winner, it was still lacking in a few areas, which led me to continue my search for the best natural deodorant.

I joined Beautycounter as a consultant earlier this year because I feel strongly about clean beauty products and like to support companies that are trying to make a difference, both for humans and for the planet. Beautycounter has a clean deodorant called the Clean Deo that was on my list of products to try and when it arrived in my latest order I was super excited to get my sweat on.

The set-up

My goal was to wear the Clean Deo daily for a week so that I could get a good comparison to my Schmidt’s product. Switching from an antiperspirant to a natural deodorant necessitates getting used to sweat. Brands will tell you there’s an entire detox process, but I can’t find any solid evidence to support this. The bottom line is that when you’ve spent years wearing antiperspirant you’ve forgotten what it’s like to have damp underarms. I think it takes about 2 weeks to get used to your body sweating instead of feeling dry all of the time.

I’m definitely a heavy sweater. I work out daily, take my dog for walks, love to go hiking, and all sorts of other things active and sweaty. Don’t even get me started with how much my anxiety makes me sweat. For a deodorant to keep up with me is pretty difficult and generally requires me to reapply throughout the day.

Application

Schmidt’s has long been my go-to because it doesn’t irritate my skin with reapplication, is a vegan product, smells great, and glides on fairly smoothly. You do have to warm it for a few seconds in your underarm to make it roll on smoothly. Additionally Schmidt’s does leave a white product residue behind and unfortunately leaves underarm stains on many of my shirts.

Beautycounter Clean Deo (I used the coconut scent) has a great application feeling- better than Schmidt’s and requires no warming. Just simply remove the cap and apply. It glides on super smoothly and requires only 1-2 swipes without leaving a white residue. Did I mention that I only had to re-apply a handful of times this past month? Way less often than when using other natural deodorants on the market.

I have been using the Clean Deo daily for over a month now and can attest that it has not stained any of my clothes.

But is it vegan?

Schmidt’s is a vegan product and Beautycounter’s Clean Deo has beeswax. So depending on how strongly you feel about beeswax usage this may be a dealbreaker for some people. I personally try to look at every product holistically before making the decision to use it. For me, I can forgive the use of beeswax when taking other factors into consideration- including that Beautycounter is leaping bunny certified. Leaping Bunny certification is an important criteria for me if a product I’m considering isn’t 100% vegan. Veganism looks different on everyone. Veganism for me involves challenging my own and conventional views of what makes someone or something vegan, as well as setting priorities for what criteria is met and if I’m willing to compromise.

Beautycounter’s Clean Deo also has an amazing feature that other deodorants don’t. Instead of throwing away the entire stick when it’s done, you keep the container and simply refill it with a new canister. I’m definitely not the only fan out there, either. The Clean Deo was recently featured in the Toronto Star’s round up of the best refillable products and Marie Claire’s 17 best deodorants. Making the deodorant packaging refillable cuts its water, fossil fuel and greenhouse gas emissions by an estimated 47%! This is a huge win for the environment.

Final thoughts

Overall, Beautycounter’s the Clean Deo is my new go-to and my Schmidt’s has started collecting dust.

Considering making the switch to clean beauty? You can shop the Clean Deo and other Beautycounter products here.

Product Reviews

Dazzle Dry Review

Sarah Miller, RD

If you know me, you know that I’m always looking for the best non-toxic product possible. Nail polish is no exception. I’m also notorious for messing up my manicure within 5 minutes of leaving the nail salon. (Carrie can attest to this ????????‍♀️ ) I hate shellac polish for so so many reasons, but love that it would dry before I’d leave and would last up to 2 weeks. But unfortunately because of all of the reasons I don’t like it, I would still opt for a natural manicure with polish and ruin my nails the same day I paid to have them done.

Enter Dazzle Dry. Not only is this nail polish non-toxic and vegan, it dries in 5 minutes (no joke) and lasts up to 2 weeks (the longest I’ve had mine last and not chip was 1.5 weeks).  I discovered this awesome system after having my last professional manicure in January 2020. I was visiting Reno and had a manicure at the salon at the Silver Legacy Resort. The nail system they used was Dazzle Dry. My first experience blew me away. The nail technician assured me my nails would be dry before I even got to the counter to pay and she was right. My manicure life was forever changed in that moment.

Silly me, I didn’t know at the time what nail system it was that she had used. I just hadn’t paid close attention while it was happening. After some detective style Googling I found out it was Dazzle Dry and immediately placed my first order.

Cost

Yes, their products are a bit on the pricey side. But they are worth it! Especially since covid has made nail salons open and close at a head spinning rate. I’m able to give myself salon quality manicures at home AND the products are safe. 

There are specials online pretty regularly, so if you’re nervous to try I’d recommend waiting for a sale. Or you could even search for a coupon code online. Either way, you will love it. I’m so obsessed that it’s hard to not constantly buy new polish. 

The other factor is the the products are non-toxic and vegan. Buying a product that is better for you and the environment generally comes at a higher price tag. The upfront cost of Dazzle Dry is worth the long-term value.

Current Special!

Dazzle Dry has a special right now for the system. If you buy one, you can get one free with code BOGO50 at checkout. This would make an awesome gift for you and one of your favorite gals.

Chemistry Glass Flask Doodle - atomstalk / Pixabay
Nutrition and Food

What is a Registered Dietitian?

Sarah Miller, RD

Depending on where you live, a Registered Dietitian and a Nutritionist are not the same. For example, I live in California. In California there are no regulations related to using the title “Nutritionist.” However, the title “Registered Dietitian” is protected. That title can only be used if you’ve met the requirements to become a Registered Dietitian.

A Registered Dietitian, Registered Dietitian Nutritionist, RD, or RDN all mean the same thing. This is a credential that someone has earned. Similar to an MD or an RN- you can only call yourself those things if you’ve done the work required. To become a Registered Dietitian involves completing extensive education and supervised training prior to passing a national exam. 

Minimum Requirements

The education includes biology, anatomy and physiology, chemistry, biochemistry and more. After completing at minimum a Bachelor’s Degree (soon Master’s Degree minimum), you then apply to participate in an internship program, of which many are unpaid. The competition is fierce, just like trying to apply to Nursing School. There are more applicants than there are internships. Many of us completed our internships unpaid- a sort of labor of tough love.

Now that you’ve completed your internship program, required to be at least 1200 hours consisting of supervised clinical, community, and food service rotations, you may be eligible to take the registration exam. 

The registration exam is conducted at an official test site to maintain the integrity of the exam. You’ll likely want to pass the first time if possible because it’s not free. Once your internship is verified and you are deemed eligible to sit for the exam, you pay a fee when you select your exam date. No phones, no personal electronics, nothing can go into that room with you. I had the privilege of later completing my Certified Nutrition Support Clinician (CNSC) exam with a broken foot. More on that some other time…

Congratulations, you’ve passed the exam! Tears, there will be tears. So many tears of joy. You are notified before you leave after exam completion whether or not you’ve passed. If you didn’t pass, you can re-take the exam at another scheduled date and time. 

Lifetime Learners

California doesn’t have licensure for RDs and therefore the path to becoming a Dietitian concludes once you pass the registration exam. Dietitians are required to complete at least 75 units of continuing education every 5 years to maintain their credential, including at least 1 unit of ethics. You create an online learning profile with the governing body and log your education as you complete it. That means every RD you meet has continued to learn throughout his/her career. Dietitians are dedicated to staying up to date to ensure that they are providing the best nutrition care possible with the most current scientific evidence. We are a profession of lifetime learners.  Many Dietitians will choose to complete additional certifications and/or credentials to become more specialized in specific areas of practice.

As I mentioned before, this may vary depending on your geographic location. The information provided here is specific to California, USA. There may be other regions where being a Nutritionist involves specific criteria, but here you’ll want to work with a Registered Dietitian to ensure that you’re receiving evidence-based information and not just someone’s opinion.

Nutrition and Food, Recipes

Vegan French Toast Bake

Sarah Miller, RD

Ingredients

  • 1 loaf of Vegan Croissant Toast cut into 1 inch cubes
  • 12 oz silken tofu
  • 1, 13.5oz can of coconut milk
  • 2 tablespoons arrowroot
  • 1/2c sugar
  • 2 tbsp cinnamon
  • 2c frozen mixed berries

Instructions

  1. Preheat oven to 350F.
  2. Cut the bread slices into 1 inch cubes. Remove 2c of mixed berries and leave out on countertop to defrost a bit.
  3. Spray a 9×13 casserole dish with a nonstick spray and add bread cubes.
  4. Blend tofu, coconut milk, arrowroot, sugar and cinnamon in your high speed blender to make a custard.
  5. Pour custard over bread cubes. Push cubes down to ensure they all get wet, or leave some dryer areas if you like a crunchy crust.
  6. Place in oven and bake for 20min.
  7. Pour mixed berries over the top and bake for another 20min. It’s ok if the berries are still frozen when you add them.
  8. Remove from oven and serve immediately.

Tips

  1. Make sure your bread is dry- it works best if the bread is about 1 day past it’s best date. The dryer the bread the better the texture for this recipe. You can also substitute another type of french bread if you prefer.
  2. My husband and I like a mixture of texture so I like to only push down some of the bread and let other smaller areas remain untouched by the custard so that they come out a little crunchy. If you prefer soft texture make sure you have fully coated all of the bread pieces.
  3. Feel free to add more fruit if you like, 2c is an estimate of the amount I used.
  4. My husband really likes maple syrup on top; I prefer to keep it as is or to add some vanilla plant based yogurt ????