Mitzi Dulan – America's Nutrition Expert
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by Mitzi Dulan, RD, America’s Nutrition Expert®
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It seems as if the old adage “less is more” has been lost in the daily chaos of our lives. Learn how to get back to basics by following some or all of these 12 strategies for simplifying your life:

12 Ways to Simplify

1. Make Your Home Minimalist. When your house is minimalist, it makes it easier to clean while also saving money since you aren’t always adding more “stuff” to your décor. You don’t have to fill every little space when you have a minimalist house since it is just the opposite. A minimalist design has what is necessary, and it can be very peaceful.

2. Savor Your Slow Cooker: This cooking essential allows you to spend less time in the kitchen and more time doing the other things you really enjoy. Just pop your favorite ingredients into the slow cooker first thing in the morning, and by the time you get home—voila, dinner is served! Not only will your house smell amazing, but you’ll also get full-flavored dishes that can also be used as leftovers for tomorrow’s lunch. Check out one of my favorite recipes, Slow Cooker Light and Creamy Black Bean Chicken.

3. Use One Credit Card: Put all of your spending onto one credit card to help manage your budget and make everyday spending easier. One excellent option is the Amex EveryDay Credit Card since it rewards you for daily purchases like groceries where you can earn 2x the points. By using The Amex EveryDay Credit Card for everyday spending, you can earn 20% more points if you use the Card 20 times or more in a billing period.

4. Learn to Say “No”: This is a key to simplifying your life. Of course you don’t always need to say “no,” nor should you but you do want to make sure that when you commit, you will do a good job. Resist the urge to say you are sorry when you need to say no, because that assumes you are wrong. You are not wrong and simply saying, “No, I can’t commit to that right now” will work.

5. Learn to Delegate: There’s no need for you to do it all! Ask your kids and spouse to help out around the house. One of my personal favorites is teaching your kids how to do their own laundry. Work together to prepare meals, set the table, and clean the dishes. Responsibility builds character, and this will free up time for you to be able to help your kids with other important activities like homework or going for a family walk together after dinner.

6. Streamline Your Schedule: Are your kids playing, soccer, volleyball, basketball, softball, involved in cheer, dance, and Girl Scouts and then you have PTA, other volunteer groups, a tennis team, etc.? Take a minute to assess each of your activities. Which ones make you happy and which ones only cause you additional stress? Would your kid benefit from some regular play time without constantly being shuttled off to practice? Gracefully bow out of some activities.

7. Clear Out Your ‘Everything’ Drawer: We all have it. That dreaded drawer that holds our car keys, bills, coupons, take-out menus….you name it. It may seem like an intimidating task but you’ll be amazed at how much better you feel once you’ve de-cluttered the “black hole” so you can find what you need quickly and efficiently.

8. Create a Simple Weekly Meal Plan for Dinners: Take the guesswork out of “what’s for dinner?” every night. Write down simple dinners that only take 10-30 minutes to prepare for each night of the week and go shopping for your ingredients. For example: Tuesday is Taco Night, Wednesday is White Bean Chicken Chili Night and Thursday is Spaghetti night.

9. Take a Technology Time-Out: We spend way too much time glued to our phones. Set a time to tune out from technology each night, and tune into your family and friends. You’ll be amazed at how much more connected you’ll feel to the non-virtual aspects of your life.

10. Schedule Down-Time: Whether it’s sitting outside, going for a walk, or reading a book for 30 minutes or just taking a power nap during the day, make sure to give yourself the time you need to recharge and stay in balance. Start by scheduling these me-time appointments each day into your calendar, even if it is only 10 minutes.

11. Keep Your Space Clean: When our surroundings are a mess, it can sometimes feel like our lives are that way too. Whether it’s your office, bedroom or the kitchen counter, keeping things relatively organized can bring clarity and focus to other areas of your life.

12. Live in a Place of Gratitude: Enjoy each moment and appreciate the simple pleasures in life – whether it’s a beautiful sunset, a kind gesture, or time shared with those you love. Be grateful for all of the gifts in your life, as the simple pleasures are the ones worth celebrating.

I was selected by American Express to help educate consumers about the Amex EveryDay Credit Card. As such, I was paid for my services, but tips and opinions shared about American Express and the Amex EveryDay Credit Card are my own.


by Mitzi Dulan, RD, America’s Nutrition Expert®
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Clean labels reign supreme. Leading the way for food trends in 2017 is ‘Clean Supreme’ which is a “recognition of clean and clear label as the new global standard and the importance of transparency” according to Innova Market Insights, a food and beverage industry research leader.

As a nutrition expert with a large following, I am very fortunate to get a lot of brands that reach out to me for spokesperson work and nutritious recipe development with their products. One important criteria in choosing brand partners for me is making sure that I partner with brands that I truly believe in and are a fit with my own nutrition philosophy. I always want to create a win-win relationship.

One new client that I have absolutely loved working with this year is Victoria Fine Foods. As soon as I saw their packaging and tasted their product, I was sold.


Check out the ingredients on the front label!

As a nutritionist, I know the importance of eating foods with clean labels and short ingredient lists. As a mom, it’s crucial that I know where the food I’m feeding my family comes from and how it’s made. But, also, it’s mandatory that the food tastes very good. Check, check, and check for Victoria!

I absolutely love that Victoria is committed transparent labelling. In fact, they are leading the way! Victoria was the first major pasta sauce brand to put its ingredients on the front of their label. Additionally, they are leading compliance with the new FDA label ruling around communication around Added Sugar- VICTORIA HAS NO ADDED SUGAR!

In September, I helped them launch the #ReadYourLabel campaign to encourage you and your family to be more aware of the ingredients in your food.  In fact, for every share of this adorable video, Victoria Fine Foods will donate $1 (up to $10K) to Spoons Across America, a non-profit that teaches healthy eating habits to kids.

Read Your Label is about simplicity. It’s about transparency. It’s about being informed. At Victoria, they have been committed to Ingredients Come First since day one, which is why they put them on the front of their pasta sauce label.

by Mitzi Dulan, RD, America’s Nutrition Expert®
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I’m always looking for new high protein recipes that are simple and tasty to share with all of my readers and this one is definitely a keeper! As you know from my previous posts, I’m a huge Flatout flatbread fan…especially the ProteinUP products. I’m grateful for our partnership and always love getting creative with their tasty flatbreads.

Many of our flatbread recipes have went crazy viral like these two recipes using Flatout: BBQ Chicken Flatbread Pizza and this Peanut Butter Banana + Honey Roll Ups.

My High Protein Black Bean Spinach Quesadilla requires just 5 simple ingredients and it doesn’t get much easier to make.

Let me know how you like it!black-bean-spinach-quesadilla

High Protein Black Bean Spinach Quesadilla

Serving Size: 1


  • 1 Flatout flatbread ProteinUP
  • 3/4 cup black beans
  • 1/4 cup of tomatoes, diced
  • 1/4 cup organic baby spinach
  • 1/3 cup Mexican cheese blend

Heat a non-stick skillet over medium heat and add flatbread. On half of the flatbread spoon the black beans, cheese, tomatoes, and spinach. Fold over other half. Heat a few minutes on each side until cheese has melted and heated through. Cut in half.

Optional: can sprinkle dried basil on top and serve with sour cream and salsa if desired.

by Mitzi Dulan, RD, America’s Nutrition Expert®
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I recently attended a wonderful event in NYC for a client of mine, Victoria Fine Foods, where I helped them launch their #ReadYourLabel campaign. For every share of their Facebook postVictoria Fine Foods will donate a $1 (up to $10K) to Spoons Across America, a non-profit that teaches healthy eating habits to kids. We were served lunch and I was totally blown away by the tastiness of the lentil meatballs served with celery noodles and my favorite marinara sauce, Victoria.

So, I decided to try to create my own yummy lentil meatball recipe. I think you will agree that these are amazing. I was also inspired to buy my own spiralizer after all the foodies at my table were telling me about their own spiralizer creations. I bought mine on Amazon.

Below is the result of my new recipe creation and to be very honest, the Easy Lentil Meatballs with Zoodles, which are made with the new Victoria Marinara Sauce  with Avocado Oil is so good that I have a little trouble controlling my portions! The good news here is you know exactly what you are putting into your body with clean, simple ingredients. You are also cutting your carbs with the zoodles and by using a marinara sauce with no added sugar. Victoria is also the first company to use avocado oil in their marinara sauce. Avocado oil is high in monounsaturated fats and vitamin E. There is also good research that shows eating avocado products boosts the absorption of the other nutrients you are eating with it.




Lentil Meatballs with Zoodles

Yield: 4


  • 1 jar Victoria Marinara Sauce with Avocado Oil
  • 16 oz cooked lentils
  • 1 cup panko crumbs
  • 1/3 cup parmesan cheese
  • 1 egg
  • 2 tablespoons Italian seasoning (basil + oregano)
  • 3 cloves garlic
  • 1/4 cup parsley
  • 2 tablespoons tomato paste
  • 1 tablespoon olive oil
  • 2 medium zucchini

Preheat oven to 375. Mix together lentils, 3/4 cup panko bread crumbs, cheese, egg, Italian seasoning, garlic, parsley, and tomato paste in a medium bowl and then add to blender or food processor and pulse until well blended. Add oil to non-stick skillet on medium-high heat. Roll mixture into 1 1/2 inch round meatballs and then coat in remaining panko. Add to skillet and brown on all sides. After you brown on all sides, place on a baking sheet lined with non-stick foil and bake for 12-15 minutes. While baking use a spiralizer to make your zucchini noodles.

Disclosure: I am a spokesperson for Victoria. Opinions are my own.

by Mitzi Dulan, RD, America’s Nutrition Expert®
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You know I have a total love affair with all things caprese so whenever it makes sense (and even when it doesn’t) I love to create new caprese recipes. Excited to share my latest recipe with you for Caprese Flatbread! It is so super simple and a wonderful way to get some added protein without going overboard in the calorie department.

My recipe uses Flatout’s ProteinUP Sea Salt and Cracked Pepper flatbread.


High Protein Caprese Flatbread


  • 1 ProteinUP [Flatout\] Flatbread
  • 5 oz fresh mozzarella, sliced
  • 2 roma tomatoes, sliced
  • 1/4 cup basil, torn apart
  • 3 tablespoons balsamic vinegar

Preheat oven to 400. Spray a baking sheet with non-stick spray. Place flatbread on baking sheet and top with mozzarella slices. Add a layer of tomatoes. Bake for 5 minutes. Remove from oven and sprinkle basil on top and then drizzle with balsamic vinegar.

Disclosure: I am a spokesperson for Flatout and get paid for my time. Opinions are my own.


by Mitzi Dulan, RD, America’s Nutrition Expert® | September 22, 2016
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Who doesn’t love chocolate and bananas together? Here, I’ve added a dose of protein in the Flatout Protein UP flatbread for a deliciously awesome snack to satisfy any kiddo after school or before practice. However, adults will love these just as much as I could barely wait to finish photographing...

by Mitzi Dulan, RD, America’s Nutrition Expert® | August 30, 2016
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It’s back to school time which means families are beginning new routines and healthier habits. As you may know, the latest trend in healthy eating is eating clean and choosing foods with short ingredient lists. According to a recent story in The Wall Street Journal many packaged food companies...

by Mitzi Dulan, RD, America’s Nutrition Expert® | August 23, 2016
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Looking for a yummy, new high protein option for breakfast? I got one for you! Check out my latest recipe creation that provides satisfying protein in addition to juicy and delicious fruit using Flatout’s Protein UP flatbread.   High Protein Berry Breakfast Pizza ...

by Mitzi Dulan, RD, America’s Nutrition Expert® | July 19, 2016
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Who doesn’t love a delicious bowl of gazpacho during summertime? But, most folks want super simple recipes in summer so they can enjoy most of their time with family and friends. Well, I got just the recipe  for you and I’m super excited to share! I created a recipe that is not only delicious...

by Mitzi Dulan, RD, America’s Nutrition Expert® | June 7, 2016
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In case you didn’t know, a Bloody Mary is one of the best lowest calorie alcoholic drink options available as I mentioned in this Eat This, Not That for Drinkers article. Now, I have a super delish Skinny Bloody Mary recipe making your own mixer with the marinara sauce from Victoria. I love how...

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