LUNCH 🤔 The most confusing meal for a majority of my clients largely due to food boredom. Food prepping for the week is great, but sometimes when Thursday rolls around what you prepped isn’t what you WANT 👉🏻 One of my favorite tips for preventing food boredom is keeping healthy frozen meals on hand for versatility. A few of my favorite brands are @traderjoes @wildscapefood
Do you often find yourself asking “What’s for lunch?“🤔
Don’t let this daily occurrence catch you off guard. All of our meals are loaded with veggies, and balanced in protein, carbs and fat. #EVOLVEeats #eatevolved
Let's be real, some days/weeks you just don't have the time or energy to prepare all of your meals from scratch.🤷🏽♀️🤷🏼♂️
Your busy schedule doesn't give you time to get to the grocery store, or you're just too tired to go through the effort of prepping and cooking a week's worth of food, let alone just one meal. 🙅⏰
This is why I try to always keep HEALTHY frozen foods in my freezer. That way, I avoid having to eat out or order in, two things that usually end up being quite costly💰, and sometimes less healthy🍕.
This meal (besides the chickpeas and the spinach under the rice) was entirely frozen! The veggie brown rice, veggie dumplings, and frozen green beans were all from Trader Joes, and only took a couple of minutes to prepare! .
I like to keep frozen cauliflower rice, spinach, a medley of vegetables, and one or two "meal like foods" (rice etc.) in my freezer so I can whip up a healthy meal in no time! .
#healthyswaps #frozenfoods #healthyfrozenfood #rdapproved #wholefoods #realfood #eatclean #eathealthy #eathealthyfoods #cleaneats #healthyfoodshare #healthyfood #eattherainbow #rdeats #nutritionistapproved #registereddietitian #nutritionexpert #dietitiansofinstagram #dietitianeats #healthblogger #eatsmart #eathealthy #smarteats #balanceddiet #balancedlife #balancednotclean #eatright #healthyfastfood #fastfood #quickeats
I love saving the seeds after carving pumpkins to toast up as a snack. Unfortunately for us the squirrels got to the pumpkin seeds before we even carved them this year (what sharp teeth they have!) so we didn’t actually get to eat any of our own. Decided to try out a variation from @lilynicholsrdn
and toasted up some acorn squash (without rinsing off the gunk this time). Delightful! •
Squash seeds provide you with fiber, protein, magnesium, iron, and potassium just to name a few!
Gimme me a little double tap if you love cooking up seeds too. •
#pumpkin #pumkinseeds #squash #squashseeds #toasted #healthy #nutrients #nutrition #rdapproved
As a kid, my 5 siblings, my dad, and I fought for the end pieces of homemade bread. Thanks to the bundt pan, I get end slices with every piece.
I have baked a lot of banana breads in my life (Thanks to my sweet Grandma for introducing it to me). This Banana-Blueberry-Pecan Bread does not disappoint! I wasn't sure it was going to turn out as I played around with the ingredients. But this is my NEW favorite recipe.
Check my blog for the recipe. Thehealthfulpeach.com/recipe/banana-blueberry-pecan-bread
#beamingbaker #dairyfree #recipetesting
Have you ever just pushed through an extra tough workout even when your body needed rest or something gentler simply because your current fitness program says so? I used to do this on the regular*
We tend to not listen to our body and I see this with many of my clients...we push through hunger pains simply because we need to finish our emails or work projects...does this sound familiar at all? And we also tend to ignore our bodily cues when it comes to our structured fitness routines. *
Intuitive movement is simply looking at your body for direction on what you should be doing, how hard you should be working, and when. Learning to pick up on your body’s cues takes a lot of practice & a willingness to connect to the subtle changes in mood, coordination, balance and energy levels. Monday’s are usually my day to run but my body was telling me otherwise and so I needed something different...I decided to walk & take in the beautiful scenery 🍁 Making such a subtle change really helped me for the rest of the day! #trainertiptuesday #intuitive #intuitivemovement #rdapproved
Another super snack idea! Check out these Chocolate Coconut Energy Bites!! Makes 22 energy bites.
1.5 cups large flake oats
1/2 cup chocolate whey protein powder
1/2 cup shredded unsweetened coconut
1 cup cocoa & coconut almond butter (I used @barneybutter
1/4 cup hemp hearts
2 tbsp ground flax
1/4 cup dark cocoa powder
1/3 cup honey
1/2 cup dark chocolate chips
1. Line a tray or baking sheet with parchment paper and set aside.
2. In a large bowl, combine all ingredients. Mix well with rubber spatula or clean hands until mixture can be formed into balls. Mixture should be slightly sticky, if it is too dry add a little more peanut butter and/or honey.
3. Divide mixture evenly and form into 22 balls. Portion 2 energy bites into containers/ ziplock bags and store them in the freezer for an easy grab and go snack!
the next time you’re in the mood for some indian take out, make this recipe instead. i promise you will not be disappointed. this can easily be adapted to be made with tofu or chickpeas in place of the chicken.
thirty minute butter chicken
makes 6 servings
- 1 lb. ground chicken
- 1 large egg
- ½ cup panko bread crumbs
- salt + pepper
- 2 tbs. olive oil
- ½ yellow onion, chopped
- 1 inch fresh ginger, grated
- 2 cloves garlic, minced
- 1 tbs. garam masala
- 2 tsp. curry powder
- ½ tsp. turmeric
- 1 tsp. cayenne pepper, more or less to taste
- 1 can (6 oz) tomato paste
- 1 can (14 oz) coconut milk
- ½ cup 2% plain greek yogurt- i use @fage
- 1 tbs. butter or ghee- i use @sprouts
- 2 cups broccoli florets
- 1 cup carrots, sliced
- preheat oven to 450 degrees F. line baking sheet with parchment paper.
- add turkey, egg, panic bread crumbs, and a pinch of salt + pepper to bowl. coat hands with olive oil + roll meal into tbs. size balls (will make about 15-20 meatballs), placing them on the prepared baking sheet. transfer to oven + bake for 15 minutes, or until crispy + cooking through. - steam broccoli + carrots in steamer basket until fork tender.
- meanwhile, heat the olive oil in a large skillet over medium heat. add onion + cook for 5 minutes. Add garlic + ginger, cook for another 5 minutes.
- stir in garam masala, curry powder, turmeric, cayenne pepper + cook until fragrant, about 1 minute.
- add tomato paste, coconut milk, and ½ cup water (i used bone broth bc i had it on hand). stir to combine, bring sauce to a boil, cook 5 minutes or until the sauce thickens slightly. stir in yogurt + butter. add meatballs, broccoli, carrots + cook, stirring occasionally, for 5 minutes. - serve over brown rice and/or with garlic naan. enjoy!
- adapted slightly from @halfbakedharvest
- note: my portion was made w roasted extra firm tofu
#butterchicken #indianfood #homemade #insanelygood #healthylifestyle #healthymeals #tastemade #healthyeating #healthydiet #eatwell #f52gram #thekitchn #huffposttaste #foodgawker #eeeeeats #RDapproved #dietitianapproved #eatclean #realfood #iamwellandgood
One of our biggest tips for holiday survival is maximizing the meals where you have most control. For most, this is breakfast. Chia pudding is a great way to pack in fiber and healthy fats to carry you through travels, parties and potlucks. Here’s how to make it:
* add 2 tbsp. Chia to a small pot + 1/4 cup coconut milk + 1/4 cup almond milk + 1/4 ripe 🍌 (for sweetness) and whisk over low heat until it begins to thicken (3 ish minutes)
* Stir in cardamom, ground ginger, pinch of sea salt + cinnamon * Optional add in of 1 tbsp. Ground flax, scoop of collagen peptides and/or a few nuts * Continue to whisk another minute, transfer to a bowl & top with your faves
Let me tell you about pasta you can feel good about 🍝 @eatbanza
is made from chickpeas and has twice the amount of protein as regular pasta and 4x the amount of fiber 😱😍💩 You don’t have to eat as much because a reasonable portion size is sooo filling 👌🏻They just launched these mac n cheeses, and they have become a part of my “easy dinners” rotation. I add milk and a tablespoon of @benecolusa
to make it nice and creamy and then I mix in whatever vegetables I have (first, I sauté the veggies in some olive oil, salt, and pepper in a pan on the stove). Swipe to see one of my concoctions made in less than 30 minutes 👉🏻 Not only is this pasta great if you’re in need of quick dinners and are trying to lose weight, but it’s also perfect for kids 🙌🏻 Just don’t forget to mix the veggies in! But if you leave them out, you can feel good about all the fiber and protein you’re still getting.
P.S. - This is not an ad but thank you @eatbanza
for sending me a bunch of boxes to try! Half are not pictured because I ate them that fast 🙊🤷🏼♀️
It’s cold, it’s wet, and people are getting sick 🤒. Making a big pot of kitchari, Ayurveda’s chicken noodle soup equivalent, has been one of my go-to’s for the past couple of years. It’s full of nourishing and anti-inflammatory spices and a major comfort food. Best of all, it’s super easy and quick to make! Like all things Ayurveda, you can personalize to cater to your own needs or just the current season. Copy the link below for a few seasonal variations. I made the first one and added cauliflower and carrots 😁. http://ayugreen.com/the-comfort-of-kitchari/. #ayurveda #plantbased #dietitian #rdapproved #womenshealth #wholefoods #integrativenutrition #nutrition
With Thanksgiving just around the corner many of you are likely starting to plan your menus for the big day! Starting tomorrow we’ll be sharing one of our fave side dishes each day for the next week. These recipes will be full of yumminess (aka fat, salt, sugar) but we’ll also share some tips to make these dishes healthier should you wish to do so! We fall into the camp of “make healthy choices most of the time but enjoy yourself without feeling guilty on special occasions”. Be sure to check in everyday for some Thanksgiving menu inspiration 🍐🍎🥕🌽🥦🍠🥖🍗🍽
NEW PHYSICAL ACTIVITY GUIDELINES were released from the US department of health and human services and I am LOVING the message 😍
These new guidelines highlight the importance of adding additional movement into your days, in any form! They stress “move more, sit less”, which I really think sounds a lot less daunting than “at least 150 minutes of moderate aerobic activity”. These new guidelines are also highlighting the benefits of physical activity besides weight and physical health, such as cognition, sleep and mental health 🙌🏻 .
While the overall guidelines remain the same, the rhetoric is much more approachable 💪🏻 .
The “some is better than none” approach these guidelines use is the same logic I use in my practice! I think it’s so important to meet my clients where they are at. If I have a client who eats very little vegetables, it is unrealistic to recommend 5 servings a day! We would start small, maybe with 2 servings/day and build up gradually! “Some is better than none” is so important as lifestyle changes are not made overnight 🙌🏻 #barithedietitian
Got in a morning workout and I’m feeling fantastic!!! We find so many excuses to avoid exercising, but it’s the best feeling ever to walk out of the gym before 8 am and say, “I’m done!” 🙌🏼💪🏼 #myglasses #superwoman #readyfortheday
These Pumpkin Chocolate Chip Snacking Cookies are tasty, satisfying, and won’t leave you with a midday sugar crash. The recipe is up #ontheblog
today. Check out the link in my profile! have a great day friends!
watched me eat this baked chicken parm, delicata squash and green beans! Has anyone tried those @traderjoes
veggie kits? Always looking for ways to spice up veggies 🥦
Does weighing yourself on a daily basis help you lose weight? I was recently asked this during an interview with @HilaryKLane
and I wanted to share my thoughts with all of you as well!⠀
Basically….I have mixed feelings and feel the scale works differently for each individual. Many of my clients who have lost a significant amount of weight weigh themselves daily or at least once a week. They find it helpful because…⠀
⚖studies have shown that regular weighing (weekly or daily) improve your chances of losing weight and keeping it off⠀
⚖it creates accountability⠀
⚖it can reinforce good habits⠀
⚖it can help you reel yourself back in quicker after falling off track⠀
For example,Sarah, one of my patients was also interviewed for the story, weighs herself 2x/wk and finds it helpful in keeping her on track with a healthy eating plan. But this is not the case for everyone!⠀
Getting on the scale is not a good idea for others for a host of reasons as well. The scale can be harmful to….⠀
⚖people with eating disorders or history of eating disorder; I often recommend my patients with eating disorders get “blind weigh-ins” by their nutritionist or physician⠀
⚖people who react poorly to the scale⠀
⚖people who have obsessive tendencies⠀
⚖those that base their self-worth or self-esteem on what the scale shows them⠀
⚖ those that feel the scale “gives them permission to eat” (or not eat!) based on the number it shows⠀
So as you can see, the choice to weigh yourself daily or regularly is a very INDIVIDUAL choice. You have to consider your goals and your frame of mind to determine whether daily weighing will be helpful or harmful on your wellness journey!
Click the link in my bio to watch the FULL interview and tell me your thoughts in the comments.👇⠀
#marthamckittricknutrition #marthamckittrickRD #healthylivingstips #weightlosshelp #weightlosstips #weightlossexpert #weighingyourself #RDapproved #weightgain #registereddietitiantips #healthyweightloss #weightlossmadeeasy #weightlossdoneright #weightlosscommunity #RDN #weightlosscoach
Fruit like kiwi, pomegranets, and citrus make colder weather seem okay!
What is your favorite fruit during the fall and winter?
Fix 5 of my 12-Fix Plan in my 📖, LEAN BODY SMART LIFE (Amazon) is to eat half your food in fruits and vegetables. Do this Fix with me through the holidays. You won’t miss out on holiday food fun, and you’ll feel better when January comes along! Who’s in??
Is there really anything better than cashew cream sauce? 🤤 These Spiced Sweet Taters topped with lavender coconut cashew cream sauce are one of my favorite winter comfort foods 🍠 This sauce is just so darn luscious and it makes everything taste like a million bucks 💰 - as if sweet taters really needed any help in that department. You can #mealprep
both a big batch of the taters to use in multiple recipes all week and the sauce to drizzle on anything that you want to taste more fabulous - pasta, other roasted veggies, pita bread, etc. 🙌🏼 Recipe up on the blog - link in bio 👊🏼 #whitskitch #sweetpotatos #veganrecipes #plantbasedmom #plantbasedrecipes #rdapproved #meatlessmonday
These Spicy Black Bean Taco's are the perfect #meatlessmonday
meal 🌮They're loaded with veggies & fiber and require only 15 minutes of cook time 💯We used corn tortillas and filled them with shredded cabbage + lettuce + guacamole + jalapeño black beans + corn & salsa 💃🏻
Black beans: drain and rinse 1 can of black beans & set aside. Sauté 1/2 a small onion and 1 jalapeño until soft, about 10 minutes. Add in the beans and season with garlic powder, smoked paprika, cumin, salt & pepper. Mix in while mashing the beans and cook on medium heat for about 5 minutes.
TELL ME: Do you like simple or jazzed up recipes for the holidays? Let me hear it! 👇🏻
Teaser Alert! 🚨 One of my FAVORITE Thanksgiving recipes is coming atcha tomorrow and is probably one of the simplest recipes I’ve made yet.
I’m all about out-of-the-box creative recipes, and finding fun ways to eat simply and healthfully. When it comes to my 🦃 day plate? Simple and classic.
Dinner with my mom always included this simple mashed squash, but everyone (especially me) would go (lady) gaga over it. 🤤
Stayed tuned 📺 tomorrow for the recipe & my favorite way to cut up that pain in my squash, butternut!
When I kinda, sorta, maybe overdid it on an overly-rich lunch, this is one of my go-to dinners.🌱 It’s basically just sautéed veggies on a bed of hummus. Cauliflower was obviously the vegetable du jour here. Finished it w/fresh parsley, hot sauce and toasted pine nuts! #mmm
Balinese Chicken Satay (Without the Satay 😅) .
I’ve been home from Bali and I’m in serious Bali withdrawals. Figured I’d try to put my skills learned from my cooking class at @warungnia
to the test so I made fresh spice paste & chicken satay (sans skewers). I went searching for ingredients all over Elmhurst (galangal and kaffir lime leaves) and it was so worth it!
Starts with the foundation spice paste for any meats or chicken. Hand minced shallots, garlic, ginger, galangal, turmeric, and bird’s eye chilies. Ground to a paste and cooked down in water with lemongrass and kaffir lime leaves 🙌🏼 Stored in ice tray in the freezer and now I have enough paste to last me at least 6 months. 🙏🏼
I literally can’t wait to use this and play around with other Balinese dishes! Tonight I grilled chicken thighs I marinated in the spice paste overnight. Stay tuned for more 👏🏼🙌🏼🙏🏼
#balinesefood #balieats #chickensatay #indonesianfood #spicepaste #turmeric #ginger #galangal #rdapproved #whatdietitianseat #mealprep #meatmonday
Nothing says comfort food like homemade chicken noodle soup. Substituted water for some of the broth, so I could also be comforted by the fact it has less sodium! Seasoned with thyme, rosemary and fresh parsley • #rdapproved
We are 37 days away from the end of the semester and I’m so ready. This past couple weeks we have been preparing for our food service and additional clinical rotations. It’s a time of figuring out what you like, don’t like, and adulting
How do you like my Monday vibes? 😝⠀
It’s time for a little introduction! Thank you to all my consistent and new followers. Allow me to re-introduce myself…⠀
I am a registered dietitian and work in the Philadelphia area. I run my own business #bosslady
and counsel private clients and provide workplace nutrition counseling. ⠀
I’m not your average dietitian: I’m bilingual. I believe in an ‘all-foods-fit’ approach. I don’t prescribe weight-loss diets. Weight-loss might be a by-product, but I’m here for healthy lifestyle changes that go beyond the scale. ⠀
I am a military wife, and my husband and I have the two craziest kids in the world.⠀
Since I was 10, I’ve had an obsession with traveling to Morocco, thanks to the novela “El Clon.” ⠀
So, what about you?! Tell me something about yourself! ⠀📸@jk_cath
Today's lunch was exactly what my body was craving >> salad with sweet potato, Brussels, apple, bacon & dried cranberries from @b.goodofficial
👌🏻 The past few days I haven't been in the mood for a ton of veg but your body knows when it's time again and it never fails. Trust the process ✨
Wk 2 - Intuitive Eating Book Club!
Everyone should have read chapters 1-4 last week! If you fell behind, it’s never too late to catch up! Make sure to watch my Week 1 video for advice on how to apply these principles in your life and an exercise that will give you a kickstart to intuitive eating!
Also, get going on this week’s reading: Chapters 5-6 by Nov 16th!
Here are the questions I want you to think about, write down, and if you feel like it – share those things (and anything else that will build us up) on this thread!
Chapter 5 – How often did your diets (or negative body image thoughts) coincide with difficult times or transitions in your life? What makes dieting appealing to you? Do you struggle with dieting thoughts even when you aren’t actively dieting? What are forms of dieting that you see among people who claim their regimen isn’t a diet (hint – carb counting, macros counting, etc.)? What psychological and emotional damage has dieting done to you? To others you have seen or care about? What damage has dieting done to your biological and physical health? Do you struggle with forgetting willpower or “obedience” that often comes with the dieting mentality?
Chapter 6 – How can you start to honor your hunger this week? Learning physiology and hunger mechanisms can help us understand our body so that we can start listening to it! What did you learn about your physiology and hunger mechanisms that can help you learn more about your body? Can’t wait to hear your insights and thoughts! #intuitiveeating #dietitianadvice #rdapproved #utahdietitian
Happy National Chicken Soup for the Soul Day! I don’t know about you, but when I was younger, I adored reading the Chicken Soup for the Soul books. Each novel celebrated who you are, where you’ve been, where you’re going, and who you’ll be thankful for once you get there. The books were so heartwarming...like eating a bowl of chicken soup! 🌿
SOUP FOR THE SOUL
1 lb chicken breast
4 cups chicken broth
1 cup raw swiss chard
1/2 cup onions
1/2 cup celery
1/2 cup carrots
1 small can water chestnuts
2 tsp minced garlic
Cilantro, pepper, green onions
1. Bake chicken breasts in oven at 400°F for 25 minutes.
2. While baking, chop all veggies.
3. Add veggies and broth to pot on stove. Cook until veggies become tender.
4. Once baked, remove the chicken from the oven. Cut into pieces and add to pot.
5. Season with garlic, cilantro, pepper, and green onions as desired!
Question: On a scale of 1-5 (5 being the highest) how much do you love kale? Comment👇🏼⠀
I love this clever post from the talented @livevitae
— he’s showing consumers how to add specific (and controversial) vegetables to meals, and make them FUN and nutritious. 🍽
I love how @livevitae
also creates clear, consistent and colorful content. His message is very focused which sets an example for us who want to use Instagram as a marketing tool to grow our businesses.🙌🏼
To learn more tips and tricks for how to grow on Instagram— sign up for my tips sheet (✨link in bio✨)⠀
Photo credit: @livevitae
Oh and I’m a 4.5/5– I love Kale!
Question: How do you advocate for mindful practices (I.e. slowing down during meals)? Comment👇🏼⠀
We love this visual from @fitwomeneat
Sign up for our free membership to stay connected around the globe with all things Dietetics *link in bio*
Do you meal prep? #mealprep
is a THING on IG, but truth be told, I'm not a huge meal planner. My formula to keep things sane involves the following:⠀
• Buy plenty of pre-washed greens to enjoy throughout the week⠀
• Buy a mix of pre-washed/chopped veggies and some I have to prep myself⠀
• Buy some ready-to-eat wholesome foods (like this roasted turkey from @wholefoods
) as well as some that need cooking.⠀
• Always have eggs & frozen whole grains at home⠀
▶️ Day 1: Prep and cook veggies & a whole grain and serve them with a pre-made or quick cooking protein (such as store-bought rotisserie chicken, roasted turkey, or frozen shrimp, which cooks in minutes).⠀
▶️ Day 2: Prep and cook protein (such as chicken or fish) and serve with veggies & grains from day 1 or a quick cooking veg (like shaved Brussels sprouts)⠀
▶️ Days 3-5: Enjoy in various combos with different pre-made sauces or condiments (such as Tahini or pesto or lower sugar BBQ sauce), and supplement with quick cooking items as needed.⠀
It helps to have a loose structure to keep my kitchen time reasonable. Plus, this format allows us to enjoy a variety of healthy meals throughout the work /school week. And when I keep my time in the kitchen to a minimum, it opens up space in my life for my friends and loved ones!💫⠀
👉👉Do you meal plan and if so, do you have a formula?
Shared this chicken plate with @bboyvincanity
during our stay in Hana. I really liked that so many places automatically used brown rice and salads. Vince and I went hunting for traditional foods and was told we had to try Huli Huli chicken from this place on Koki/Hamoa beach. It's chicken that's huli huli-ed(turn turned) over a fire grill with a slighty sweet sauce basted on it several times. What is something you hunt for while traveling? We love to find local food and coffee 😅