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Back To The Book Nutrition

Back To The Book Nutrition

Registered Dietitian + Holistic Nutrition Coach

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Dena sipping pineapple protein smoothie

By Dena Norton, MS, RD · March 4, 2025 · Updated April 3, 2025 · Leave a Comment

Pineapple Protein Smoothie

This simple, 4- ingredient pineapple protein smoothie has 22 grams of protein, 10 grams of fiber, plus electrolytes and vitamin C. Super refreshing and perfect as the weather heats up! This has become my favorite pre-workout drink since it's a little higher carb than most smoothies I make, … [Read more...] about Pineapple Protein Smoothie

Recipes,  Smoothies electrolytes,  Fiber,  Pineapple,  protein,  Workout

holding glass with pineapple whip, topped with pineapple wedge

By Dena Norton, MS, RD · February 24, 2025 · Leave a Comment

Pineapple Whip (high protein)

A grown up version of the beloved Dole whip with more protein and less sugar. Healthy, 5 min blender recipe with just four simple ingredients! I'm all about the quick and easy proteins these days, so smoothies are an obvious win. I have so many favorites like this silky smooth chocolate … [Read more...] about Pineapple Whip (high protein)

Recipes,  Smoothies Fruit,  high protein,  Pineapple,  Smoothie

Perimenopause Lab List on tablet - click to download!

By Dena Norton, MS, RD · February 20, 2025 · Leave a Comment

Lab Tests every Perimenopause Woman needs! (+ how to get them)

Key perimenopause labs to improve symptoms like fatigue, weight gain, & hair loss, and to improve healthspan! (PDF download + ordering links) I get asked by proactive midlife women all the time: What lab tests do I need?  How do I order them?  What do my results … [Read more...] about Lab Tests every Perimenopause Woman needs! (+ how to get them)

Perimenopause,  Women's Health hormones,  lab tests,  perimenopause

40 something blonde woman smiling at desk

By Dena Norton, MS, RD · October 7, 2024 · Updated February 6, 2025 · 4 Comments

Natural Perimenopause Tips

These natural perimenopause tips are your complete guide to feeling great in your 40's and beyond! We cover it all - how to shift your diet and exercise, perimenopause supplements, what lab tests to order, benefits of bioidentical hormone replacement, and more! Note from Dena: This post was … [Read more...] about Natural Perimenopause Tips

Health,  Perimenopause,  Women's Health estrogen,  hormones,  midlife,  perimenopause,  progesterone

Pouring maple syrup over high protein pancake

By Dena Norton, MS, RD · August 14, 2024 · Updated March 5, 2025 · Leave a Comment

Fluffy High Protein Pancake (Gluten free, high fiber)

This giant fluffy pancake is insane - 30 grams of protein and 8 grams of fiber?? And it only takes 10 minutes to whip up? Yessir. Just throw the ingredients in the blender, give it a quick whir, then cook like you would any other pancake. I like making one giant pancake, but you could also make a … [Read more...] about Fluffy High Protein Pancake (Gluten free, high fiber)

Recipes Breakfast,  Fiber,  Gluten Free,  pancake,  protein

tan woman in pool, leaning arms on edge and wearing a straw sun hat

By Dena Norton, MS, RD · June 11, 2024 · Updated June 24, 2024 · Leave a Comment

Sun Safety – A holistic approach

Learn how to optimize sun related health benefits while protecting from its risks. Specific guidelines for daily time in the sun, how to chose the right sunscreen, how diet and supplements can help protect you from sun damage, and much more!  Note from Dena: This guest post was … [Read more...] about Sun Safety – A holistic approach

Skin Health Summer,  sun,  Sunscreen

Beautiful brunette woman with sun hat smiling on the beach

By Dena Norton, MS, RD · May 25, 2024 · Updated June 24, 2024 · 25 Comments

Health Benefits of the Sun

We're sharing 13 different health benefits of moderate sun exposure, including heart disease, blood pressure, diabetes, mood, an more! Plus, what the research really says about the sun and skin cancer risk...it may surprise you.  Note from Dena: This guest post was co-written by Blair … [Read more...] about Health Benefits of the Sun

Skin Health Skin,  sun

Woman holding hair brush full of hair that fell out

By Dena Norton, MS, RD · March 2, 2024 · Updated September 2, 2024 · 11 Comments

How to Stop Hair Loss and Thinning Hair Naturally

Hair loss and thinning is embarrassing, and can happen to either men or women for a number of reasons. Learn 13 hidden causes of hair loss, and 9 ways to stop hair thinning and loss naturally! Note from Dena: This post was co-written with Kendall Farr, Dietetic Intern, as part of a research … [Read more...] about How to Stop Hair Loss and Thinning Hair Naturally

Health,  Perimenopause,  Women's Health hair,  hair loss

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