#rd2be

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Who else uses supplements? Supplements are meant to “supplement” the diet and can really improve performance and well being when used correctly. . Unfortunately, this is not often the case. Supplements are often misused. Additionally, supplement manufacturers do not have to prove efficacy or safety. The only regulation that exists for supplements is the law that limits what health claims can be made on labels/internet but even if they do, it can be awhile before false claims are found. . Supplements can have a powerful and negative affect on blood pressure, blood clotting, hormones and the liver. Just because a supplement says “natural” or “organic” doesn’t mean it’s healthy, safe or effective! . This doesn’t mean all supplements and supplement brands are bad! Make sure you buy from a brand you truly TRUST and talk to a registered dietitian or licensed health professional before taking. Additionally, there are 3rd party testing companies (@nsfcertforsport f & @trustedbysport ) that check to make sure your product is safe and does not contain any banned substances(college/professional athletes). . Food should always be first but there are some great supplements out there that can really take your diet and performance goals to the next level. Some of my favorites are a whey protein / BCAA for recovery, omega 3 for healthy fatty acids, collagen + vit C (ligament/tendon healthy) and probiotic (for gut health). . What do you guys think? Let me know below 👇🏼#sponsoredathlete . . . . . . . . . . . . #cheapfood #onabudget #allfoodsfit #healthyfood #snackideas #healthyswaps #healthychoices #yogurtbowl #foodisfuel #strongnotskinny #healthyrecipe #sportsnutrition #fueling #fuelup #fuelforthebody #eattoperform #balanceddiet #nutritionist #rd2be #dietitian #sponsored #supplements #supplement #toasttuesday #supplementsthatwork #proteinpowder #veganproteinpowder #proteinpowders #personalizedproteinpowder
I can’t believe how fast Christmas is creeping up on us!!🎄I’m getting into the festive spirit✨with these super easy cookie cups🍪that come together in no time⏰and can be made ahead to save some stress on the big day!🎅🏻I filled them with @tasteofavonmore Luxury Fresh Custard to add a #splashofmagic this holiday season! 💫 . . Cookie cups filled with custard and berries (makes 12)🌟 • 230g (2 1/2c) oat flour • 1/3 tsp baking soda • 2/3 tsp salt • 85g (1/3c plus 1 tbsp) coconut oil, melted • 255g (3/4c) honey • 1 tsp vanilla essence Filling: • Avonmore Luxury Fresh Custard • Mixed berries • Grated dark chocolate or cacao nibs Directions: 1. Preheat oven to 170C. Grease a 12 hole muffin tin and set aside. 2. Combine the flour, baking soda, and salt and set aside. 3. Stir together the coconut oil, honey and vanilla essence. 4. Add the flour mixture and stir until everything is mixed. 5. Scoop approx. 3 tbsp of the dough into each hole of the muffin tin and press down to flatten slightly. 6. Bake for 10-12 mins or until lightly browned and mostly set. 7. Remove from oven and immediately use a small jar or container (I used a salt shaker) to press down firmly in the centre and create a well. Cool in the pans for 10 mins, then place on wire rack to cool completely. 8. Once cooled, whisk the Avonmore Luxury Fresh Custard and pipe into the cookie cups. Top with berries and chocolate shavings. 9. Serve immediately or store in the fridge for up to two days. . . #ad #christmasrecipes #cookiecups
Big bowl of pasta is the way to go, especially when it is @eatbanza 🍝 • • Cooked Banza rotini, 1 tablespoon homemade pesto, sautéd grape tomatoes, and spinach (no need to ad garlic or seasoning because there is plenty of flavor from the pesto 🌱) • • Pesto Recipe: 1 cup fresh basil 3 cloves garlic 3 tablespoons walnuts 1/3 cup Parmesan (grated) 1/4 cup olive oil (I do less than most recipes and it is a thicker pesto but I like to add more olive oil to my pasta or whatever I am cooking with the pesto 😊)
As promised, here are photos of the @NashvilleNutritionPartners office! I love this space and the fresh feeling it provides. We’re located on the East side, right next to my favorites @jenisicecreams (coincidence?! You decide), @portlandbrewnashville , @lemon_laine , @uglymugs , @therosepepper and more! 🍋 In a nutshell, we are a clinical team of licensed healthcare professionals who believe health goes beyond weight, diets, and medical condition. We take the confusion out of nutrition science by providing an intensely personalized approach to your health in our one-on-one nutrition therapy sessions (aka: nutrition counseling). When you work with us, you will discover how to make *confident* choices in what to eat, when to eat, and how to eat. No more outsourcing that gig to diets and gurus who (1) don’t know you, (2) have never listened to you, and (3) don’t actually have the “answers” for what your body needs. 🍋 Okay, that wasn’t exactly a nutshell. 🍋 But hopefully you get what I’m saying here. 🍋 PS: I need to be really real with y’all and say that communicating what I do, when it involves words like “nutrition therapy” and “non-diet dietitian” and “intuitive eating” is REALLY STINKING HARD. If you’ve ever struggled to wrap your head around what I’m saying/posting, know that it’s not you… it’s me… well, me and this new direction that a commitment to evidence-based practice (See! Another one!) is sending me down. I don’t have a solution yet. Thanks for hanging in there. #nashvillenutritionpartners #dietitian #nutritionist #rdchat #rd2be #intuitiveeating #haes #nondietdietitian
Whatever’s in the fridge meals🤷🏼‍♀️ • • During the closing weeks of school I really limit what I keep in my house so I don’t waste food when I leave ♻️ therefore I have been doing a lot of throw-together meals from what I have left. That’s where this gnocchi salad combo came from 🥗 • • This actually turned out delicious 🙌🏻 I sautéed gnocchi in olive oil and garlic (tutorial for gnocchi on my page⭐️) while these are cooking I prepped the salad. I mixed spinach, arugula, chopped drunken goat cheese, beets, and avocado together and massaged it with olive oil and balsamic. Once the gnocchi was done I topped the salad with it 👌🏻 • • What’s your favorite way to have gnocchi?! 😍 • • • • #gnocchi #cauliflowergnocchi #goatcheese #arugulasalad #beets #beetsalad #avocadosalad #balsalmic #traderjoesmeal #collegelifestyle #throwtogether #paleomeal #paleofood #paleodinner #glutenfreedinner #rd2be #wholefoodmeal #naturalfood #collegefood #healthycollegestudent
A new twist on a classic snack! Today I was craving something sweet with my apple slices so I mixed a heaping tablespoon of #adamspeanutbutter with a heaping tablespoon of vanilla @foragerproject yogurt and a teaspoon of pure maple syrup. Mix well and you have a delicious dip for your slices! Optional variation-add a dash of cinnamon. • #rd2be #snacks #healthysnacks
Who doesn’t love baking this time of year?! This simple sugar cookie recipe is easy to make and so fun to get the kids involved too…they’re only slightly sweet and sweetened up naturally with delicious frozen raspberries! Here’s how you make these beautiful cookies: What you need: 2 cups almond flour 1/3 cup coconut flour ¼ cup maple syrup 1 12oz bag of frozen raspberries 1 egg 1 Tbsp coconut oil 1 teaspoon vanilla extract ¼ teaspoon salt What to do: Preheat your oven to 350 degrees. Using a large spoon or rolling pin, gently but forcefully beat the bag to break down the frozen raspberries. This makes what we like to call RAZZ CRUSH! Measure out one cup of razz crush from the bag. Set the bag aside (we’ll use what’s left a bit later on). Add all of the remaining ingredients plus the 1 cup razz crush to a large food processor and process until a dough forms (only about 10-15 seconds). Do not over process the dough. Chill the dough for 10-15 min. Then roll the dough into balls and flatten into circles, or flatten first and use your favorite cookie cutters to make festive shapes. (Use more coconut flour to dust the dough to prevent it from sticking to things if needed.) Arrange the dough pieces on a parchment lined baking sheet. Strain the remaining (and now partially defrosted) razz crush through a strainer making sure to press out as much liquid as possible. Set the liquid aside. Spread a small amount of the condensed berries and seeds onto each dough piece. Bake for 10-12 minutes. Remove the cookies from the oven, and let cool for 3-4 minutes before transferring to a wire rack. Enjoy! __________ #milknhoneynutrition #redraspberries #frozenraspberries
Stopped by @foreverytable in Library North for a quick, healthy, affordable lunch before finals today! 🧠🥗 Don’t forget to grab yourself something delicious this week! 🙌🏼 They’re open Mon-Thurs 9am-9pm (or until sold out), Friday 9am-8pm, and Saturday 10am-6pm. 🍲🍝🥙
Best way to start a Tuesday! . . . #donuts #duckdonuts #donutcare #msnutrition #rd2be
You guys...this is not a drill... you NEED to make this recipe!! 🍫 Finals are over and I plan on making recipes the rest of the week!! These Chocolate Peppermint Cookies are FORREAL the best cookie ever - especially for the holiday season. They’re chocolately, they’re pepperminty, they’re CHRISTMAS 🎄🎅🏻 They’re gluten free too! Recipe below 👇🏼
Getting my grub on at @foreverytable 🥰🥗 open at @calstatela just in time for finals week! 🙀 Thank goodness for new delicious, healthy, affordable food options on campus. 🙌🏼 Already looking forward to next semester just so I can come back and eat here. 😅😳😬
Whenever I am sad, depressed, or anxious I find that working out really shifts my mood to the positive. Those endorphins you are pumping out will help to keep your holiday stress at bay. Even just taking a short walk will help to manage your holiday worries and wash them away. It doesn’t have to be anything intense. Even just going for a long walk or doing some stretches can help to ease your stress. Get more tips to keep the stress at bay this holiday season at the link in my profile #tuesdaytransformation #keepongoing #keepgoing #keepgoing 💪 #jerseyshore #jerseyshorelocal #jerseyshoreliving #beachlife #motivationmonday #motvationalquotes #quotes #quotestoliveby #healthiswealth #nutritionist #rd2be #dietitian #dietitans #eatwell #eatwelllivewell #jerseyshore #neptunecity #bradleybeach #newjerseyshore #newjerseydietitian #njrd #wealth #winter
Cucumber 🥒 mania 🤤😂🙌🏼 RepostBy @jillrunsonplants : . . . For the past week or so I’ve been having some serious cucumber 🥒 cravings... so I decided to satisfy that craving and eat six cucumbers 🥒 at once. 😂 Just sliced cucumbers + extra virgin olive oil + red wine vinegar + @traderjoes everything-but-the-bagel seasoning. . . . #cucumber #cucumbers #everythingbutthebagel #traderjoes #vegansnacks #oliveoil #vinegar #whatveganseat #veganrecipes #vegansofig #foods4thought #veganfood #veganfoodporn #veganfoodie #plantbasedvegan #plantbased #plantpowered #eatplants #forksoverknives #realfood #cleaneats #dairyfree #veganathlete #rd2be #futurerd #fitfoodie #nutritionstudent #nomeatathlete #veganrunnersclub #vegancommunity
When your stocked up on all the fresh veggies and have leftover pesto from the summer to use up... you make a summer themed rainbow salad 🥗🌈 • I’ve got zucchini noodles, red cabbage, @sunsetgrown cherry tomatoes 🍅, radishes, micro greens, @vitalfarms eggs 🥚 all tossed in @lilsipper avocado hemp seed pesto ( made with @manitobaharvest ) that I froze this summer for occasions like today!! • This power salad really boosted my mood on this gloomy day in Michigan! I believe that food can make a difference in your mental health and even starting small by trying a new vegetable or fruit can make a huge impact on your health!! • So let this be a little sunshine on your Tuesday friends!! • • • #foodstagram #food52 #feedfeed #f52grams #instayum #salad #eattherainbow 🌈 #organic #fresh #saladbowl #eatyourveggies #moodbooster #healthyfood #plantpower #buzzfeast #eatrealfood #wholefoods #cleaneating #thenewhealthy #healthy #holistichealth #rd2be #huffposttaste #droolclub #foodblogger #foodie #healthyrecipes #eatwell #eeeeeats #hollysbestlife
Back to the grind (for a week)! After a nice weekend home for my cousin's beautiful wedding, I get to work and study all week. So I am starting off my day with some good old turkey sandwich. Yes, I chose lunch for breakfast with some fresh fruit! Nom nom ♥️ . . . #foodie #food #foodphotography #foodblogger #rd2be #nutrition #healthy #healthyfood #recipes #healthyrecipes #lunchforbreakfast #foodstagram #lovefood #hilife #sandwichporn #eatfreshfood
I'm over here reflecting on @theoryhealth this year and the wild ride it's been! ⁣ ⁣ Watching my private practice grow and thrive is one of the biggest accomplishments of my life and I couldn't be more proud.⁣ ⁣ I also couldn't be more proud of my clients this year. I'm continually humbled to be witness to the incredible physical and emotional transformations I am able to be a part of. ⁣ ⁣ Healing requires you to dig really deep and is not for the faint of heart. The strength and determination I see in my clients day to day truly inspires me. ⁣ ⁣ What are you guys are most proud of this year? #endofyearreflections
#truth #metabolism Nutrition needs change as you change. Know your body and talk to an RD to find what you need. #nutritionispersonal #rd2be #dieteticsstudent
Hooray for the first semester of grad school being done! I couldn’t have made it through the last 4 months without this handsome stud holding my hand the entire way! Love you @bryan.saunders ♥️ #rd2be
This probably won’t shock those of you who know me IRL… but I decided to launch a new private practice 2 weeks before my due date (ya know, because I have a great sense of timing and balance). @nashvillenutritionpartners <— go, follow, then come back and read below. I have all kinds of thoughts about people’s advice to wait, to do this next year, etc… but that’s for a different post in which I solve the gender wage gap via Instagram. Moving on! So. New practice? Didn’t I already have my own private practice? Yes and yes! I had a solo practice where I did my favorite work IN THE ENTIRE WORLD, which is 1-on-1 nutrition therapy (aka nutrition counseling… take your pick on which term you like better) with clients here in Nashville, and with clients from all over the world through video chat. It was a part-time thing, but I knew I wanted to turn it into my full-time job (I refer you back to me stating this as my favorite work in the entire world). I know from my work in partnership with @AmandaAdams (we’re still bff, y’all. I’ll get to that later) what it takes to run a business full-time, and it is A LOT. When we worked together, there were two talented + hustling people, working insane hours to pull it all off. Well now it was just one person, and I can’t (or choose not to, rather) give the entirety of my time to hustle a business when I have two tiny humans to keep alive. I also realized that I. NEEDED. COMMUNITY. Real life community in my professional/dietitian life. That piece warrants its own separate post, and hopefully I’ll be able to write it for you soon. Back to the practice! I teamed up with 2 other awesome dietitians, Jenn Fleischer (@jennfleischer ) and Holly Darnell (@goldenrootsnashville ). We have different specialties but we all work from a non-diet approach. I LOVE the collaboration that happens in a group practice and can already see a huge improvement in what I’m able to provide in the client experience. More to come on *how* this came together, what’s up with my past work projects, and what’s ahead for the new practice, in later posts! PS: This pic of Olive’s bath is way cuter than a pic of my office, but I’ll share my office soon.
Fun "Dinner on the Run". Turkey sandwich with rainbow salad.
Yay! Our December article is out just in time for the holidays. Check out our recommendations for the BEST vegan omega-3 supplement 😊 {And download the PDF for future reference!} - Link in bio!
🎄🎄🎄🎄🎄 . Took me awhile to drive to my mom’s and dig out my Christmas stuff but man I’m so glad I did now that this is my view 😍 . Finally got the tree up, stockings hung, and started wrapping + putting presents in bags late last night. 🎁 . Most of the presents that have made it under the tree are for the dogs of course 🤷🏻‍♀️
How gorgeous is this green smoothie bowl from @healthanaplate ? #Repost @healthanaplate with @get_repost ・・・ It is NOT the weather for smoothie bowls in Southern California, but its what I was craving! So I accompanied it with a massive mug of hot tea so I didn’t freeze ❄️ -------------------------------------------------- ⬇️ •frozen spinach •frozen blueberries •frozen coconut chunks (@traderjoes ) •unflavored pea protein •cacao powder ⬆️ •unsweetened coconut shreds •pumpkin seeds •cacao nibs •chia seeds •almond butter ----------------------------------------------- 🥥: this was a nutty, berry filled bowl of YUM
Trying to wrap my head around the fact that I graduate in just FOUR days 🤯 so naturally I decided to bake instead of finishing up my last few assignments 🤷🏻‍♀️ . . 3 ripe bananas 3c oat flour 2 eggs 5 scoops @vitalproteins collagen 1 c blueberries (extra for toppings) 1/4c chia seeds 1/4c unsweetened coconut flakes 1/4c honey 1/2 tsp baking soda 1 tsp cinnamon . . Blend together 3c oats to create oat flour. Mash 3 ripe bananas and combine all ingredients in bowl. Pour mixture into 9x5 tin and bake for 40-45 minutes at 350 degrees. Enjoy ☺️
✨As an intuitive eater, how do I see salad dressing? As a flavor and nutrient enhancer. The fat in salad dressing will help your body absorb the fat-soluble vitamins in veggies like these baby carrots. But just as importantly, adding dressing to your veggie snacks and meals increases the satisfaction factor and leads to a more pleasurable eating experience. I was craving something fresh and crunchy today and this baby carrots 🥕 + ranch snack really hit the spot 😋. . . . ✨En Español: ¿Cómo veo el aderezo para ensaladas, como el ranch, comiendo con intuición? Agrega sabor y nutrientes. La grasa en el aderezo para ensaladas ayudará a su cuerpo a absorber las vitaminas liposolubles en vegetales como estas zanahorias pequeñas. Pero igual de importante, agregar aderezo a sus bocadillos y comidas con vegetales aumenta la satisfacción y da una experiencia de comer más alegre. Ansiaba algo fresco y crujiente hoy y esta botana de zanahorias 🥕 y ranch realmente me calló bien 😋. . . . . . . . . . . . . . . . . . . . . . . . . . . . #balancednotclean #antidiet #comerconsciente #whatsonmyplate #eatyourveggies #mindfuleating #nondietapproach #inmykitchen #nutrientes #mexicanfoodie #comidasaludable #comericoysano #intuitiveeating #nourishing #rd2be #eattherainbow #eatwellbewell #eatgoodfood #nutritiousanddelicious #soysaludable #saludybienestar #comidasana #comidasaludable #nutricion #zanahoria #nutrientdense #verduras #wellandgood #fuelyourbody
part 5/ for the late bloomer i was never more of a late bloomer.. i’m not sure that i’ve actually bloomed yet, really. just a little slower to figure everything out. just a little more lost. just a little more confused. part of me grateful that my path has been difficult and different, it has given me stories. hard earned lessons. and wisdom. not without the gauntlet of hell i had to go through in order to unveil. the other part of me looks around, seemingly perfect linear paths, flawless to the outside eye. mine? a long walk through a dark forest. an elusive butterfly i just can’t seem to capture. but it turns out you can start late and still succeed. like when i climbed up a mountain at dusk and down it in the dark. in a cheesy tie up, you can start late and still succeed. that’s what i really wanted to say. take it from someone who knows, too late is a looming weight to carry far. so if you want to go far, i recommend leaving lateness and finding the fire. the white rabbit in wonderland. the caterpillar’s mushroom. the cheshire cat. and bloom 🦋 — french toasty toast after a chilly long run 😌 topped with @tedpeanutbutter flaxseed pb and a side of fruit. also would love some feedback on these types of posts! do we like em? yay/nay? k bye happy tuesday favorite day of the week day☁️
Quick study break meal 🤩 The Indian restaurant near my apartment has a lunch buffet every day + the food is amazing and pretty cheap for a college budget 💸 If you’re in Harrisonburg, I HIGHLY recommend I’m not going to try to even explain what I got but let’s just say I tried everything they had 😬
It’s Nutrition Tip Tuesday!! ____ Juicing is great for a quick energy boost!!! Most think coffee and tea is, but I beg to differ! It gives me long lasting energy from yummy raw fruit and vegetables! ____ I do not recommend juice fasts and cleanses for days to get the full benefits of what juicing provides. A good way to get the benefits is to incorporate it into your daily meals. Juice fasts and cleanses can be helpful for some, but harmful to others. You miss vital nutrients when you do juice cleanses for days. So make sure you are meeting with a trusted practitioner such as a dietitian 😉 before you jump into a juice cleanse. ____ This juice is from @eandrosewellness , but if you have a juicer at home go for it!!!
Nothing says Happy Holidays quite like this view from @clydes_restaurant 🎄
How do you serve a meal that has new food for your kids? Shrimp is a fairly new food for my kids. We don’t eat it often but I’d like to change that to help provide some variety in our meals. Plus, you can cook shrimp really fast, I’m talking 10 minutes in the oven at 450F and it’s cooked perfectly. Paired with leftover cooked veggies, fresh fruit, microwavable brown rice, and fresh greens from the garden, this meal took all of 15 minutes to pull together after a long work day. . But the easiest of meals makes no difference if the kids don’t eat it. So I let the kids pick and choose what they want. The plate pictured was that of my four year old. He chose every element himself, even the shrimp that he loudly proclaimed “I don’t think I’ll like this.” It was the first thing he bit into, he made a sour face, it went back to the plate, and we had a pleasant meal. No fighting, no stress, no bargaining. We talked about his school day, his new best friend (they change weekly), we cleaned up spilled milk from sister. And wouldn’t you know, he ended up eating all the shrimp, then took two off my plate too. Swipe to see what his plate looked like at the end of the meal. . When we take the pressure off kids, allow them to have a say in their meals, let them to choose what they want and how much they want from what’s offered, we create a stress free environment for everyone. And I don’t know about any other mama’s, but less stress in any area of my life is always appreciated. . Also, please note that I would never want anyone to fall into a comparison trap here. I always hesitate showing how much my kids eat because frankly this changes from meal to meal and day to day. And that’s ok. We’re all parent’s doing the best we can so please never let a picture on Instagram or anywhere make you feel less than 😘
🎉Congrats!!🎉 FAND would like to congratulate our recent scholarship winners: . Sister Marie Pellicer Scholarship: Paige Bell-Hannm . FAND Presidents Scholarship: Brandice Thompson . Anne Brazina Scholarship: Holly Forbes . Clara Augustine Public Health Scholarship: Delany Fort . Gail Kauwell Scholarship: Christy Gardner . . . . . . . . #FAND #nutrition #eatright #scholarship #winner #rd2be #rdchat #dtr #RDN #dietietics #dietitian #Florida #floridanutrition
Opening up!! I’ve been calling out a lot of B.S. health claims that I’ve been seeing recently. And I’m aware that can make me come across to be the “angry person on the internet”. They do make me angry but the reason I share those posts is because I want to be opening up a conversation and your eyes to the MANY messages we receive and accept to be true about health, every day. I don’t want you to just be taking in what I’m saying as truth either - I want these resources to help you question and look into your own definition and values of health and to be informed and empowered to make decisions about YOUR OWN health. • So often we only get one side of the story, one message often fear mongering of the harms of fat and calories and carbs and sweets. But guess what? Those are all part of an undeniably healthy diet (way of eating) and lifestyle. The research we have is important, but context is crucial. What does your whole day and week look like? What’s your relationship with those foods? With exercise? With your body image? How does structure help you feel confident in your eating... how does it make you feel restricted? (Also questions about the research itself: How biased is the research? How long was the study? What happened after the study?) • Let’s open up the conversation about health, wellness, trends, food fads, Intuitive Eating, mindfulness. There isn’t a one way road or single look to health. There’s a lot of nuance, and a lot of conflicting information out there. This page and website - I hope - is a place for you to turn to for realistic, relatable and evidence-based information that makes it all a little bit less confusing. So if you have questions, lay ‘em on me - comment, DM, e-mail (just no snail mail I can’t get that in bermuda 😉) Let’s open it up and keep talking about what we know, and think we know, about health. #thewellful #wearewellful
lunch packed & now i’m off to my 2-week outpatient counseling rotation! THEN ITS WINTER BREAK!! so close yet so far 🙏🏼 lunch today: chickpea spaghetti tossed in @sietefoods cashew queso, steamed green beans & shrimp fajitas! shrimp fajitas: slice up 1 onion & 3 red bell peppers. sauté onions and bell peppers in olive oil in 1/2 pack @simplyorganicfoods taco seasoning for 5-7 minutes. remove from pan & add more oil to cook 1 lb peeled shrimp with the rest of the taco seasoning. when pink, toss in onions and peppers and let cook for 1 more minute! super tasty yet easy 😎💯 . . . . #winniesbalance #dieteticintern #rd2be #balancedeatingrealfood #allfoodsfit #buzzfeast #intuitiveeating #realfood #wholefoods #easyrecipes #healthyrecipes #foodblogger
Happy Tuesday! 💛 I’m having a super productive week back so far, and I couldn’t feel more blessed! It’s rare to find a job that you love doing these days and I feel so lucky to wake up every morning with passion & drive to help others advance their lifestyle & nutrition competence in multiple environments, offices and even virtually here on ig! 😊🍋✨ #stephanyssolutions #nyc #baccarat #baccarathotel #lifestyle #nutrition #livelife #begood #dietetics #lebanese #rd2be #nutritionist #healthy #health
"But if I allow myself to eat that, I'll never stop". <-- One of the most common concerns I hear. ⁣ ⁣ I ventured to Austin this past week for the first time and spent the weekend eating some of the best barbecue and tex-mex I've ever had - breakfast, lunch, and dinner. When I got home my body was craaaaaving some greens. Not because I "thought I should", but because it genuinely is what felt good for my body. ⁣ ⁣ Giving yourself permission to eat foods does not mean you'll only ever want those foods. We naturally crave variety. Restricting foods that you desire, that is what will make us think about those foods allllll day. Release the judgement, increase the joy in eating.
Some days you just need a #cupokickass ... seriously. Life as an entrepreneur can be tough, gruelling, exhausting. But it can also be so worth it if you’re working on things you love with purpose and vision. . One of my very favourite humans, is also an amazing entrepreneur, brilliant woman and dear friend behind this company @kickassmasterminds 🤟🏼 . You will LOVE her podcast, and will learn so much. Please know I am very picky about podcasts and have no time right now with two businesses, two babies and trying to get sleep, water and kale in between 🤣 so I would not send you to her if I didn’t think this would actually change your life. . The podcast is real live masterminds where intelligent full time entrepreneurs ask questions and get real insight, not advice recited from a book or regurgitated from @neilpatel 😉 . Give her feed a follow @kickassmasterminds and go listen to the podcast NOW. I promise you will learn at least 3 new things in the first episode you engage with 🙌🏼
SO grateful for my family. They were so supportive of me during this entire process. Wouldn’t have made it without them! 👩🏻‍🎓🎉♥️ . . . . #lakerforalifetime #dietitiansofinstagram #rdtobe #rd2be #msrd #masterofscience #gradschool #gradstudent #igraduated
Ever wonder, WHAT IF? There are a million what ifs in this life and last night I was thinking about all of them 😳 What if we never downloaded that dating app? What if we decided the long distance was too much? What if I never started online coaching so I could move in with her? What if I was still in school to become a dietitian? 🤚🏻 As I was sitting there creating a training for my team while watching Fixer Upper, I thought back to this time last year when I was quitting my part time job and packing up my car to move in with Sasha. I couldn’t even afford to split rent with her and it was the first time either of us got serious enough in a relationship to move in together. We had no idea what the future held, but that made us even more excited 😍 We will never be able to predict all the what if’s in life, but we know there’s always a plan for us and the universe conspiring in our favor even if we can’t see it at the time. 🙌🏻 If you are going through a time of confusion, self doubt, or hardships, just remember all the other “what if’s” that got you where you are today and know that it is all happening for you not to you 😘 #universehasyourback #loveislove
Do you love fish?! Many types of fish are very beneficial to our health, especially salmon which is what today’s #sbenutrishmas is about! . With salmons nutrient profile, we can gain benefits such as heart health from omega-3’s, most of our B12 requirements, healthy cholesterol balance, brain health benefits, and a good quality protein source . Salmon is high in fatty acids such as omega-3 but it does not contain any saturated or trans fats, which studies have shown to be one of the main contributors to heart diseases and high LDL cholesterol . 3 oz of salmon is approximately Calories: 175 Fat: 11g Protein: 18g Carb: 0 . Micronutrients like B12, vitamin D, selenium, niacin, phosphorus, and a small amount of vitamin A . Incorporate salmon into your diet a few times a week by grilling, air frying (which is how I cooked this filet), baking in the oven wrapped in foil and pair it with delicious veggies and have yourself an energy boosting meal! . . #sbenutrishmas #25daysofnutrients #salmon #foodforthought #dietetics #rd2be #futuredietitian #nutritionalscience #nutritionfacts #nutrients #micronutrients #macronutrients #omega3s #wellbalanced #realfood #wholefoods #fuelyourbody #foodisfuel #goodfood #foodiesofinstagram #salmonsalad
Hi hi! Mary Ellen from @milknhoneynutrition here 👋 taking over the @red_raspberries account today to show you all of my favorite ways to use frozen raspberries during the holidays ❤️ With their bright and beautiful red color, and year-round availability, they’re perfect for everything from desserts to breakfast to dinner staples. First up: A Classic (and simple) Raspberry Cheesecake: Here’s what you’ll need: 3 cups graham cracker crumbs 1 stick (8 Tbsp) butter, melted 3 (8oz.) packages cream cheese 1 cup coconut sugar 3 eggs 1 1/2 cups plain greek yogurt 2 tsp vanilla extract 1 cup frozen raspberries, partially thawed Preheat your oven to 325 degrees. Wrap a spring form pan in several layers of foil. To make crust: Mix the melted butter and graham cracker crumbs until the mixture resembles wet sand. Press it into the foil-wrapped pan. You can press the crust mixture on the bottom only or up the sides too. Set the pan aside. To make filling: Have all your ingredients at room temperature. Using the whisk attachment of a stand mixer, beat the cream cheese and coconut sugar until fluffy. Add the eggs one at a time and beat. Add yogurt and vanilla extract. Then mix 1/2 of the frozen raspberries into the batter by hand. Pour the batter into your crust. Add the second 1/2 of the frozen raspberries on top of the batter in the pan and lightly swirl them around the top, gently mixing them into the batter. (Note: you don’t have to do it this way, but it does make a pretty design on top. If you don’t care about that, you can just mix them all in at one time before pouring the batter in.) Place the cheesecake pan inside of a larger pan. Add water to the larger pan until it is about half way up the side of your cheesecake pan. (This is called a water bath and will help ensure the sides of the cheesecake maintain a constant temperature while baking.) Bake for 90 minutes or until set, but it still jiggles slightly. Remove it from the oven and out of the water bath. Let it cool to room temperature. Once cooled, place the cheesecake in the refrigerator or freezer. Cheesecake is good in the fridge for one week and in the freezer for one month ❤️ #milknhoneynutrition
Tell me, what’s your favorite food or drink for the holidays and how much do you let yourself indulge? Did you know the average American gains around 5 pounds every holiday season. I’m here to tell you, life is short and food is MORE than just fuel. It's just silly to pretend that food isn't deeply intertwined with tradition, and family, and celebration, and love and joy! And SO much more! And guess what! That is TOTALLY OKAY! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This time of year gives us so many opportunities to gather with friends and make memories over shared meals. We may momentarily relive those times when as kids, we could easily finish off a full batch of Grandma’s cookies, but we don't have to throw our wellness plans out the window. I, for one, want it all with the full knowledge I’ll shed those pounds before mid-January. I think it's important to give yourself a break for just a few weeks out of the year, but I want you to know there’s a way to enjoy all your holiday faves withOUT losing sight of your health and wellness goals. Enjoy, but don't lose touch with your intuitive eating signals. Listen to your hunger and fullness cues. Don't forget about vegetables. Drink plenty of water. And one of my favorites that I am sharing with ALL my clients right now: Quality over Quantity! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Now go enjoy this holiday season with vibrance, joyfulness, and self love! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #intuitiveeating #qualityoverquantity #IE #haes #eatvegetables #drinklotsofwater #rdchat #rd2be #healthandwellnessgoals #holidayseason #navigatingtheholidays #healthyeating #mindfuleating
Feelin like I’m at a ski resort but alas it’s Greensboro NC, my apt complex didn’t plow, we had to trek through the ice last night because there are cars in the middle of the roads, and I got an email saying they’re probably gonna plow the parked cars into their spots. NC y can u not snow!? • At least I have dis toast doe. • [ @traderjoes sprouted wheatberry bread w @kitehillfoods , avo, and pink salt ]
For the past week or so I’ve been having some serious cucumber cravings... so I decided to satisfy that craving and eat six cucumbers at once. 😂 Just sliced cucumbers + extra virgin olive oil + red wine vinegar + @traderjoes everything-but-the-bagel seasoning. • • • #cucumber #cucumbers #everythingbutthebagel #traderjoes #vegansnacks #oliveoil #vinegar #whatveganseat #veganrecipes #vegansofig #foods4thought #veganfood #veganfoodporn #veganfoodie #plantbasedvegan #plantbased #plantpowered #eatplants #forksoverknives #realfood #cleaneats #dairyfree #veganathlete #rd2be #futurerd #fitfoodie #nutritionstudent #nomeatathlete #veganrunnersclub #vegancommunity
The smell of freshly baked banana bread on a #toasttuesday has me HAPPY AF 🍌🍞🙃 I think I’m going to be on a banana bread kick for the rest of the month with this recipe. It’s moist and packed full of flavor. You’ll have all your friends talking…so without further ado, here’s the recipe: GF Banana Bread: 2 eggs (or Flax vegan eggs) ½ cup melted coconut oil 1/3 coconut butter ¼ cup almond milk (or nut milk of choice) 1 teaspoon vanilla extract 1 cup mashed ripe bananas From @milkandeggscom (about 2-3 medium bananas) 1¾ cups @bobsredmill Garbanzo Bean Flour (Chickpea Flour) ½ teaspoon ground cinnamon 1 teaspoon baking soda ½ teaspoon salt ½ cup dark chocolate chips (optional) 1 teaspoon chia seeds ✨ Pre-heat oven to 325F. Grease a 9x5 inch loaf pan and set aside. In a medium bowl, whisk the flour, cinnamon, baking soda and salt. Set aside. In a large bowl, beat eggs, oil, milk and vanilla for 2 minutes. Stir in the bananas, flour mixture and chocolate chips (or any other add ins of choice. Pour batter into greased pan, sprinkle with some more cinnamon & chia seeds. Bake for 50-55 minutes or until a toothpick inserted comes out clean. Cool for 10 minutes, slice and enjoy! 👏🏼👏🏼 #biteswithb #bananabread #healthybaking #nosugaradded #healthytreats
Good morning 🌞 Feeling pretty great about the end of the semester and the fact that I have no exams today :) sometimes by the time finals week comes around I feel like I've learned nothing, just wasted a bunch of energy [and money 😧] however this fall felt very productive! That being said I'm ready to pack up and head home for the holidays 🚗 This slow morning warranted me the time to make some banana pancakes 🥞🍌 with berry compote while sipping on my coffee. Even though exams can be hectic, I hope you're all finding the time to do something unproductive 😁 #vegan #veganrecipes #bananapancakes #brunch #veganstudent #rd2be #veganpancakes #dairyfree #crueltyfree
Self love is buying yourself a rosemary olive oil bagel from Bruegger's Bagel and enjoying it toasted and with jalapeno cream cheese ❤️Enjoy your food today and boost your mood! With love, Dhaara #rd2be #bagels #rosemaryoliveoil #jalapeno #creamcheese #delish
Although it can be rewarding to specialize...it can be even more fun to swing from topic to topic depending on whether you have something to say that’s worthwhile. 👄 As a mom of 3... I’ve given plenty of interviews about raising kids + teaching them how to welcome and not fear food...but I can’t say that’s the ONLY subject I enjoy talking about. 👨‍👩‍👧‍👦 MEDIA TIPS for INTERVIEWEES: You’d be surprised about how much you actually know — and how much you can schmooze about — once you get going on a subject that’s outside of the one you may be interviewed for. Some of my favorite second interviews were born out of initial conversations that went on some interesting tangents! . . . . . #BTDmedia #mediatips #registereddietitian #tips #television #radio #webmedia #printmedia #presentationtips #workingwiththemedia #media #RDapproved #workwithme #RD2B #RD2be #content #marketing #SEO #contentmarketing #socialmediatips #branding #entrepreneurs #entrepreneurlife #nutrition #wellness #RDN #registereddietitiannutritionist #health #healthyliving #dietetics
TASTY TUESDAY: • This time of year I always get excited because my favorite fruit is in season…can you guess what it is!? 😂 • GRAPEFRUIT! I eat them like oranges. They can be sour, sweet or tart! Can eat one a day! • Benefits of grapefruit include: -Boosts metabolism -Rich in vitamin C and antioxidants -Aids in digestion -Lowers risk of cancer -Anti-inflammatory properties • Do you like grapefruit?
Healthy Tuesday morning. I hope it will make the day better 😜 📷 @zohar_shem
As a guy who works out 4-5 times a week, it is important to get the right nutrition to fuel me through my workout and day . . I do this by getting around 3000 calories a day spread over four meals, at about 700-800 calories per meal . . I also practice the 80/20 rule. This means I follow a "healthy" diet bout 80% of the time. The other 20%, I'll eat whatever (pizzas, cakes, doughnuts, fast food) I want but within reason . . Of course these meals are specifically tailored to me as any meal plan should be tailored to the individual. Here's a quick rundown of what a day of eating looks like for the @oldfashionednutritionist 😁 . . Music by : @kygomusic - ID - Ultra Music Festival Anthem
We have never thought you could make baking so much healthier! Thanks to our friend @allhailsthekale you can now make this amazing Peppermint Mocha BLACK BEAN Brownies using our quality instant coffee. Check out our blog for the full recipe (link in bio). Bon appetite! ☕️🤘🏻 #instantisback
Nothing like a morning omelet, home fries, and toast.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 𝐡𝐮𝐧•𝐠𝐫𝐲 (adj.) feeling or displaying the need for food - a craving or urgent need for food or a specific nutrient. _______________________________ i woke up HUNGRY this morning. and when i say that, i mean my stomach was legit growling🥞 yes, it is NORMAL to be hungrier on some days. i get asked that question often: “sam are you ever like hungrier more days and eat more” UM OF COURSE, YES. part of normal body function and metabolism. _______________________________ here are a few possible reasons: 1. increased physical activity 2. poor sleep patterns 🙁 3. for us ladies - that time of the month 4. when eating, might be neglecting the foods that fill ya up ...just a few but it could be also be a combination! define your hunger then satisfy it 🤓 _______________________________ batter: 1/2 oat flour || cashew milk || 1 egg || vanilla extract || cinnamon (i don’t measure anything 😂 - just make sure the batter looks like a thick batter) topping: @oikosprotein vanilla greek yogurt || homemade blackberry chia jam || choc chips
There something special about connecting with your food. Whether it be taking the time to nurture and grow it, taking care in preparing it a certain way or relishing in a dish you have made - you just appreciate it more. As a child, my parents used to grow all sorts of culinary herbs in their garden during the summer. When the harvest was bounty, my parents used to dry the herbs to use later in the year. Growing up, I never thought too much about it. I never really connected it has something I would do when I was older. I mean, there’s no need, you can conveniently pick up a pack of dried herbs at the grocery store, so why go through all the trouble? One word, FOOD WASTE. Did you know the average weekly food waste cost for a Canadian household equates to roughly $28 a week?! Think of all the resources it took to produce those foods and it’s all going to waste! Now that I no longer live at home, I find myself drawing on memories of seeing plates of herbs drying on the kitchen counter and doing exactly what my parents did - drying fresh herbs instead of letting them spoil. This was my first attempted to dry fresh parsley! I never thought I would be this excited over drying my own herbs, but in am! Looking back, I am extremely thankful for the food skills my parents indirectly taught me. Maybe next year I’ll be drying herbs I grew in my own garden!🌱 . . . . #food #foodwaste #sustainability #zerowaste #recycle #livefoodhatewaste #eatwellforless #budget #cookingonabudget #cheapeats #foodsecurity #vegan #realproblem #rd2be #holistic #nutrition #nutritionist #ravishinghealth #healthyfood #hunger #uglyisbeautiful #ivaluefood #mealforameal #fightfoodwaste #zerofoodwaste #reducefoodwaste #dontwastefood #reducefoodwaste #reducereuserecycle
It mayyyyy be getting a little cold for smoothies ❄️ but I just can’t help myself! Easiest morning meal & a great place to add veggies (spinach or frozen cauliflower are my go tos) without cooking first thing 😴 • • • • • • • #bodypositive #breakfast #smoothie #easyhealthymeals #anorexiarecovery #bulimiarecovery #eatingdisorderrecovery #nodietsforus #edrecovery #edwarrior #healthyfoodshare #rd2be #bopo #eeeeeats #goodeats #foodie #foodforthought #feedfeed #foodfreedom #allfoodfits #foodisfuel #intuitiveeating #haes #mindbodygram #instahealth #lifewthliv
I went a little extra this AM before my biochemistry exam and made a chocolate 🍫 covered strawberry yogurt bowl because why not!! #whatsinmybowl is some @siggisdairy plain yogurt with @navitasorganics cacao powder, @salbachia chia seeds, and I went really out of my way and shaved some @eatingevolved midnight chocolate on top 😍🍫 with @driscollsberry strawberries 🍓!! • I think this breakfast did its job because the exam went exceptionally well and the exam I took yesterday I got a 97% on so I’m ending the semester with a bang!!!! • I don’t have another exam until Friday and honestly not worried at all for that one so I’m basically stress free!!! • Have a fantastic Tuesday!!!! • • • #dailysiggis #greekyogurt #yogurtbowl #chocolate #strawberry #dessertforbreakfast #nosugaradded #f52grams #feedfeed #guthealth #foodstagram #buzzfeast #instayum #eatrealfood #glutenfree #healthybreakfast #eatgoodfeelgood #eeeeeats #breakfast #probiotics #foodismedicine #nutritionist #rd2be #foodie #wholefoods #eatclean #eatwell #intuitiveeating #hollysbestlife
Just finished my biochem exam 😅 It went a lot better than I thought it was going to go! Now time to study for my physiology exam tomorrow morning 😭 Lucky for me I’m done tomorrow, then just a couple days of work and a mini vacation with Matt’s family next week! 😻
kept it OG for #toasttuesday with the avo toast + @traderjoes Everything but the Bagel Seasoning + EVOO. this may have been a top food trend in 2018 but it’s definitely following me into the new year, & every year after that. 🥑
From the wise @with_this_body 💗 Same team.
Cookbooks make great gifts! Do you have a loved one who wants to learn to cook or who already enjoys cooking? Click the link in our bio to check out our list. #HAES #antidiet #Nourishyourbody #Todayfood #Ditchthediet #Mindfuleating #intuitiveeating #rdchat #rd2be #kids #familyfeeding #parents #mealplanning #toddler #pickyeater #feedingkids#familymeals #familynutrition #parenting#rdeats #edprevention #edwarrior#giftguides #holidaygiftguides#parenthood #nourish #edrecovery
Health in today's wellness culture can often make us feel like we're not doing enough. 😒 . *cough* Gwyneth Paltrow *cough* . In fact, earlier this year, I actually had to unfollow a number of wellness bloggers because the lifestyle they were promoting was not accessible to me due to cost, time, etc and it left me feeling 'less than' because I couldn't achieve that lifestyle. 🤦‍♀️ . . But the truth is that you don't NEED all of those fancy regimens that are being sold to you. 🙅🏽‍♀️ Health looks different for everyone and you don't need to subscribe to this new wave of supposed 'health.' . . Find what feels good to YOU and leave the rest behind. 👋🏼 Because I definitely know that trying to wrap my head around the insane things that Gwyneth Paltrow suggests is certainly not good for my health. 🤯 . . . . #intuitiveeating #healthateverysize #wellness #gwynethpaltrow #goop
Vegan Jackfruit Tacos 🌮 Easy, delicious, and vegan! I picked up jackfruit in Trader Joe’s the other day and couldn’t wait to use it! I used their low carb, high fiber tortillas as well! Recipe: 1 onion sliced thin 1/2 cup water or white wine 2 cans of rinsed and drained jackfruit- cut each piece in half 1/2 cup bbq sauce of choice (I used @ghughessugarfree ) 1/2 cup vegetable stock Garlic powder 2 tbsp of apple cider vinegar Start by sautéing an onion in a drop of olive oil until soft. Add in the water/white wine and cook until there’s no more liquid in the pan. Add in the jackfruit. Cook for a few minutes and add in the bbq sauce, vegetable stock, and garlic powder. Cover and cook until sauce thickens up. Add the apple cider vinegar and cook for a few more minutes and serve! I topped my tacos with cabbage, carrots, lemon, and lime! Yum! #vegan #lowcarb #fitfood #eatclean #train #eatcleantraindirty #rd2be #healthandwellness #healthandfitness #fitness #fitfam #fitfood #healthfood #cleanfood #cleanlifestyle #cleaneating #food #foodie #vegeterian #tacotuesday #meatlessmonday #cleaneats #mealprep
Aloha Friendos 🤙🏼 Haha noo I’m not in Hawaii, but gotta get some good vibes out there somehow! I hope you all kicked this Monday in the bootayy haha 🤣 Vibes in the office today were kinda high strung so me and the other girls I work with blasted some JB and made tons of energy bites (holiday ones too 😉). It’s all about how you chose to make your day! And a little smile goes along way 😊 Anyonewhooooo, here is a super tasty Mediterranean bowl to grace your timeline on this Monday 🥣 I’m really loving fresh and colorful food with a lot of different flavor right now (even though I don’t eat it very often because I’m usually at work) but this bowl hit the spot. Would recommend‼️ • • • #healthylifestyle #healthyfood #strongnotskinny #fitness #fitnessmotivation #fitnessgirl #fitnessinspiration #healthyfood #healthylifestyle #healthyrecipes #healthybreakfast #healthydiet #healthyeating #health #diet #dietfood #dietitian #nutrition #nutritionist #food #foodporn #avocado #followforfollow #chaarg #paleo #whole30 #buddahbowl #rd2be #salad #falafel
Happy Sunday fun-day! I hope everyone had a great weekend!! I know a good majority of you have finals coming up, so happy studying as well 🤘🏼 @perfectbar makes a GREAT study snack or even Christmas gift 🎁 and lucky for you you can get a discount on these super tasty bars using the link in my bio! No joke they are one of my favorite snacks, but don’t just listen to me, try them yourself🙌🏼 Happy snacking 😛 • • • #chocolate #healthylifestyle #healthyfood #strongnotskinny #fitness #fitnessmotivation #fitnessgirl #fitnessinspiration #healthyfood #healthylifestyle #healthyrecipes #healthydiet #healthyeating #health #diet #dietfood #dietitian #nutrition #nutritionist #food #foodporn #snack #snacks #followforfollow #sezzysquad #chaarg #bbg #paleo #whole30 #snack #youtube #youtuber #rd2be
Hey hey fam!! Let’s talk Sunday scaries for a sec because it is Sunday of course 😜 Everyone talks about “Sunday scaries” and I just smile when that term comes up. Personally, I don’t get the Sunday scaries (unless I am low on sleep and know I will just get even less during the week). I was reflecting on why this was and honestly it’s because I LOVE what I do 🤟🏼 When choosing what I wanted to pursue a degree in, I took into account my favorite quote “if you love your job, you’ll never work a day in your life” I worked my butt off to make that come true, and it is slowly coming together. If you hate going to your job every morning you need reevaluate where you are and where you want to go. I love going to work!! I was listening to a podcast the other day and here were two quotes that I loved and wanted to share “We settle for ordinary, but we were born extraordinary” “Research shows #1 regret people have on their death bed is that people didn’t live the life they believed that they were supposed to live” Stop living for future fun and start loving the daily grind 🤗 • • • #healthylifestyle #healthyfood #strongnotskinny #fitness #fitnessmotivation #fitnessgirl #fitnessinspiration #healthyfood #healthylifestyle #healthydiet #healthyeating #health #diet #dietfood #dietitian #nutrition #nutritionist #food #snack #followforfollow #bbg #paleo #whole30 #snack #youtube #youtuber #rd2be #travel #yoga #treepose #mountian
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