Introducing Nutritionist, Nicole Cascio

Yoga Birds:

I am excited to introduce to you my friend and collaborator, in the field of wellness, Nicole Cascio! Nicole is Yoga Bird’s “go to” nutritionist, she is educated, smart, healthy, loves God, is kind and cute! How’s that for a resume?! 🙂 I will be blog-sharing Nicole’s expert advice from time to time, to provide you with nutritional tips and recipe ideas. Be sure to checkout Nicole’s website “Big Hips Little Hips” for tons of wellness information or to book a personal nutritional consultation with her for goal setting and individualized menus. Yeah, it’s awesome!!

Below is a little note and a “yummy tweet” from Nicole to all of you! 😀

Enjoy! joyce courtney

Hello my little sparrows,

Allow me to introduce myself, my name is Nicole Cascio. A little about me: I have my Masters degree in Nutrition, Physical Activity and Public Health, I love yoga because it makes me a better athlete annnnd I’m known to make a mess in the kitchen. Every. Time.

I’m what you might call a foodie…I like reading food-related research, I like writing food-related blog posts, I certainly like eating healthy and delicious food and I absolutely love learning about the health benefits and medicinal properties of the foods we eat! Our bodies are temples and should be treated as such. Nutrition plays a pivotal role in how we feel, look and act. I am here to help you learn how you can fuel your bodies for optimum health and performance.

For example, did you know that cinnamon consumption helps lower blood sugar? Or that 4 egg whites have the same number of calories and almost 4x the amount of protein as one whole egg!?

Let me be a resource for you. Together we can work toward holistic wellness, integrating physical fitness, quality nutrition and meditation. Introduce yourself and pop over to for healthy recipes and other fun facts about food, fitness and everything in between! I am so excited to take this journey with all of you!

Eat well. Live well. Be well.

Nicole Cascio, MSc, AFAA Personal Trainer

SNOW DAY: Protein Peanut Butter Cocoa!

I’m not sure where you are geographically, but those of us in Lancaster, PA are enjoying a snow day today! What’s better than a warm cup of sweet cocoa on a cold, snowy day? How about adding peanut butter to the mix!? I mean who isn’t obsessed with peanut butter!? Throw on your wool socks, blend this chocolaty treat together and cozy on up with the family.

The best part about this recipe – you get 28 whopping grams of protein in one serving.


– 1 frozen banana

– 2-3 TBSP of cocoa powder (depending on how much of a chocoholic you are)

– 6 oz of plain Chobani Greek yogurt (you can also use vanilla)

– 3/4 c. milk (unsweetened almond, coconut or soy milk can be substituted)

– 2 TBSP. of PB2 or 1 TBSP. peanut butter

– 1 TBSP. honey, maple syrup or agave

** if you prefer, you can substitute 1 scoop of chocolate protein powder for 1 TBSP cocoa and honey


Put all of the ingredients into the blender, in the order listed, and blend on high until thick and smooth. You may need to stop and stir/scrape down the sides of the blender a few times. For a thicker consistency, add a few ice cubes. For a thinner consistency, add more milk or water. If you’re feeling reaaaaally naughty, you can drizzle some chocolate syrup on top (as illustrated). Pour it in a mug and cozy up by the fire! Protein PB cocoa in a cup!
Eat well. Live well. Be well.

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January 30, 2014

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