As the end of the week approaches I hear more and more talk about weekend cheat meals. I try to avoid this mentally myself and with clients. We put foods we’ve deemed “cheat foods” on a pedestal sequestering them to specific days and then going crazy. It creates this earning our foods mentality, like we have to be perfect to get that special treat. This in turn can lead to guilt about our indulgences so we cut them out and the cycle cycles on. A better approach is to just allow yourself a smaller portion of those foods you love every once in awhile. Include them in your everyday diet, but don’t make them your everyday diet. It’s all about that balance.
Eating in because my preteen is sick 🤒. I found two packs of unagi in the freezer. 🎰 Everyone is happy since we were planning to go to Japantown tonight. #whatrdseat #whatrdscook #homecook
Quick and easy lunch, made from yesterday's meal prep: cod, kidney beans, carrots, asparagus, basil, lemon juice and avocado. If I was feeding this to the kids I'd give them the components not mixed together, what I call a deconstructed salad. They would eat fish (some more willingly than others) and beans and carrots. 2/3 will eat avocado, and no one but me eats the asparagus. #moreforme
Probably one of the number one questions athletes ask me is how much protein they should be getting. The general rule is 1.2-2.0g/kg of protein per day, however any more than 0.4g per kg in one snack or meal will just be used as energy. Research shows that the max absorption rate is between .4-.45g/kg. key is to remember to balance the protein with quality carbs 👌💪
after a weekend full of amazing, decadent eats my body is craving all of the produce 😳
yesterday I bought bananas, blueberries, apples, sugar snap peas, carrots, spinach, and sweet potatoes 😅
my plan for the week is stuffed sweet potatoes and a side salad for dinner and lunches of PB and banana on a whole grain english muffin and lots of veggies
+ greek yogurt and fruit for snacking!
^ also still drooling over this bowl last week I had for lunches with protein pasta, mini cucumbers, cherry tomatoes, feta, olive oil, and balsamic glaze
what are y’all making this week?!
Recipes are what you’re really here for, right?
A bunch of you asked about the recipe for the slaw in my meal prep post last week, so here you go! Full disclosure this recipe is from Zach, the owner of @catoctincf
and he posted it while we were doing a veggie challenge. I adapted it only slightly and I am OBSESSED with it, make it two times a week and use it for a filling, nutrient dense snack 👌🏻
⚡️2 Granny Smith apples, julienned ⚡️2 medium onions, diced
⚡️2 bags red cabbage
⚡️1-2 bags matchstick carrots (or 2-3 cups shredded carrots)
⚡️Apple cider vinegar
⚡️1-2 T good quality mustard
⚡️1-2 T maple syrup .
Cook down the onion in about 1 T avocado oil and a splash of balsamic on medium heat. Add in the apples and another splash of balsamic, cook down and stir. Add the cabbage, carrots, ACV and more balsamic and continue to mix thoroughly. Add mustard and maple syrup, mix well. Simmer on low heat for about 35 minutes, stirring often.
This weekend Michael and I finally tried out Winston’s newest brunch place, @first.watch
! I got the bacado omelet which has bacon, avocado and Monterey Jack cheese. It came with a side of homemade pico de Gallo, whole grain bread, lemon dressed mixed greens and homemade preserves 🍓
(i opted for egg whites out of flavor preference— surprisingly it was no extra cost! Usually it’s extra to get egg whites at places, which makes zero sense, so I was happy about that 👍🏻)
Michael got the chickichanga which was eggs, spicy chicken breast, chorizo, green chilies, cheddar, Monterey Jack, onions and avocado rolled in a flour tortilla. Topped with vera cru sauce and sour cream. It came with a side of fresh fruit and seasoned potatoes, which were so good! 🍳
We both really enjoyed our meals and plan to go back again soon to try out some other options, there were a bunch of other meals we wanted to try out! 😍
** I also JUST got an email for a free meal for my birthday which is coming up! Make sure you sign up for their Sun eClub AND download their app! We were able to “get in line” before we even got there which was super convenient! **
#RD #RDN #registereddietitian #dietitian #dietitiansofinstagram #RDapproved #dietitianapproved #healthylifestyle #healthychoices #nutrition #nutritionnut #neRD #practicewhatyoupreach #dietitianeats #whatRDseat #firstwatch #WSNC #winstonsalem #foodie #brunch
Give these caramelized Brussels sprouts with cranberry and pear a try if you’re feeling fancy this week! They’re packed with antioxidants and a little sweetness on the side.
Heres what you’ll need:
Here’s what you’ll need to do:
1) chop up 2 pears and about a cup and a half Brussels sprouts and place in a bowl. Mince desired amount of yellow onion add to bowl and drizzle with olive oil
2) place mix on baking sheet and bake at 450 for 20-25min.
3) add cranberries, squeeze half a lemon on top and serve (can drizzle lightly with honey for added sweetness).
we found a kombucha bar and got flights and my heart is so happy 😍
got a growler of the Avonlea flavor with orange, mango purée, passion fruit, and wildctafter sea buckthorn because it was that good
having a blast exploring this little town - I hope y’all have the best weekend! 💕
Most insta worthy brunch today with one of my besties in town. I was hesitant about eating brunch in a furniture store but I was pleasantly surprised! Smoked salmon with bread (check my story) and peep at the pork belly 🥰
What’s for dinner ? 💁🏻♀️ Creamy polenta topped with spinach and seared scallops, drizzled with brown butter. #yum
What are you doing to help take care of your heart healthy lifestyle💕? @Quaker #ad
Heart health is a hot topic these days, and rightfully so💝! I created this beautiful, dark purple oat bowl so that you can nourish your body and heart💜.
According to the CDC, heart disease is the leading cause of death in the United States💔. Every year, 1 in every 4 deaths is caused by heart disease, so I always make sure to emphasize heart healthy habits with all of my clients💪🏻.
Oats are one of the most convenient sources of fiber🌾, and provide the soluble fiber beta-glucan, which may help to lower cholesterol levels and reduce the risk of heart disease💚. In this gorgeous recipe, I incorporate one of my favorite trending foods, #maqui
berry powder🍇. These wild, dark purple berries have been used in South America for thousands of years, and I love the beautiful purple color it adds🌺! It has a subtle tart and sweet taste that can go with both sweet and savory dishes. Would you make this lovely meal😋? FULL RECIPE ON MY BLOG! (Link in stories & profile)😎💥
#hearthealth #purplefood #oatmeallove #maquiberry #fiber #eatyourfiber #superfoodbowl #foodtrend #edibleflowers #artfood #breakfastbowl #flatlayphotography #berrybowls #superberries #oatmealbowl #loveoats #oatlover #hearthealth #hearthealthyfood #quakeroats #happyfridays #bestfoodfeed
RD day celebration continued... 🥂🍕Mushroom flatbread, Olives, & Lillet
Happy belated RD Day! I don’t know about you, but I’m still celebrating 🥂Thanks to @carolinesusierd
for this great post!
Saw a recipe for coffee gummies and decided I’d try my own version cuz...any way to get more ☕️ in my day is 👌🏻by me! Try it for yourself and let me know how it goes...
⚡️2 cups STRONG brewed coffee (i used 4 T of pecan coffee and 2 cups of water)
⚡️1.5 T coconut oil
⚡️1/4 cup @greatlakesgelatin
⚡️1 scoop @lifetime.life
vanilla collagen peptides
Place coffee and coconut oil in a blender or mini food processor. Slowly add collagen and gelatin- it will start to dissolve in the hot liquid. Pulse a couple times, then pour the mixture into a glass container and refrigerate 2-3 hours. Slice into small squares and enjoy 🖤
it’s crazy to think how far I’ve come in this path of being a dietitian
couldn’t think of a more fitting day than National RD Day to say I’ve accepted a full time position to become a part of the outpatient dietitian team at Inova’s brand new cancer center opening this spring! (hopefully in less than a month I can also add the letters CSO after my name 😅)
As a digestive health dietitian, California prunes are one food I am a huge fan of. #ad @caforprunes
Now – many of you will say ‘but Andrea, prunes aren’t low FODMAP!’ – however, after the elimination phase, prunes may actually be a helpful tool – especially in IBS-Constipation! In fact, I often encourage the use of prunes, because of their content of sugar alcohols to actually help get bowels moving quicker.
What makes prunes unique is their content of sugar alcohols – a type of carbohydrate that naturally occurs in prunes. In just 5-6 prunes, there is 15 grams of sorbitol, a type of sugar alcohol that helps to pull water into the bowels.
This helps to speed up digestion and soften stool. I typically recommend to my patients 5-6 prunes to help stimulate the bowels and create a better stool consistency. For chronic constipation, this is a food-first approach you can add in every day. As you know, I just got back from a big trip to South America, and never travel anywhere without a bag of prunes in my suitcase. Travel constipation is a real thing people! Prunes help to keep me regular.
If you want to learn more about the power of prunes, check out our latest blog post! Link in the profile @andreahardyrd
#EatCAprunes #Prunes4Bones #rdchat #prunes #bonehealth #guthealth #dietitian #dietitianapproved #dietitiansofinstagram #nutritionist #yycliving #yyclife #yycfoodie #eatbetternotless #foodislove #mindfuleating #eatwhatyoulove #dietitiansdoitbetter #nourish #healthylifestyle #foodisfuel #healthylife #moderationmovement #whatRDseat #healthysnack #healthysnackidea #realsimple #heresmyfood #nutritionmonth
**It's super simple snack time** It doesn't get much easier than opening a package! @natursource
Tamari snack mix is already a fun and filling mix of nuts and pretzels (protein and carbs!). Pair it with a sweet pepper for a sweet and savory mix, and you've got a totally winning snack break!
Looking for a breakfast that’s both delicious and nutritious? Look no further than your blender! Smoothies are simple, 100% customizable and a great way to get some added fruits and veggies in your day! #tastytuesday #whatrdseat #nationalnutritionmonth
Sometimes its nice to mix it up with a vegan night! Tonight we had vegan alfredo. All of the creaminess and non of the compromise.
Here’s what you’ll need:
3 cloves of garlic
Paprika to taste
Pepper to taste
Pinch of salt
2 packages of soft tofu
Pasta of your choosing.
Here’s what you’ll need to do:
1) put your desired amount of vegetable oil in a pan with the chopped onion and cook until soft. Add garlic and spices.
2) put tofu and the onion mix into the blender add vegetable broth to get your desired consistency
3) once well mixed pour back into the pan add your desired amount of nutritional yeast let simmer for 5-10 min and serve.
thankful for a slow weekend full of laughter, love, and family 💕
not to mention these buns 🤤
just finished my weekly grocery shopping and off to the kitchen to meal prep for the week (mediterranean pasta salad for dinners and bbq chicken salad for lunches) before a weekend full of good eats in asheville!
hope y’all have had the best sunday 🤗
Sometimes simple is best when you’re not feeling so hot or short on time- this breakfast took five minutes! Pumpkin vanilla oats and two farm fresh eggs with some frothy collagen coffee. Enjoying this before I do allllll of the adulting today- groceries, taxes, and car inspection 😫 p.s. this frother is the best $7 I’ve ever spent #thoseyolksthough
When your BFF is a dentist and before your appointment (dental hygiene is a key to health) she quizzes you in front of her staff about vitamin deficiencies 😏 I got this...white tongue, could be pernicious anemia (the body can’t make enough healthy blood cells) due to a Vitamin B12 deficiency. You can get Vitamin B12 from food like salmon, tuna, eggs and yogurt. If you are vegetarian or vegan, this is a supplement you should definitely discuss with your dietitian. Boom 💥 #nerdalert #dentalhygiene #foodisthymedicine #teeth #whatrdseat #vitaminb12
Yesterday I tested out the @zeroodle
black bean spaghetti 🍝
It had the texture of a whole grain noodle with a slight bean aftertaste! I decided to skip the sauce and just use a bit of pesto with my @liquidgoldmaritimes
mushroom and sage olive oil 🤤
The extra fibre and protein definitely filled me up for the night - seriously, 1/4 of the package is more than enough for a single serving!
Looking forward to trying the other varieties!
An oldie but a goodie! Simple, flavourful ingredients and a great way to meal prep lunches for a few days. Here’s what you’ll need for salsa baked chicken:
2 lg chicken breasts
2tsp onion powder
2 cloves garlic, minced
1 jar of salsa
can of black beans
corn, frozen or canned.
Here’s what you’ll need to do:
1) pour 2/3 of the salsa into a casserole dish.
2) Mix in spices, garlic, beans, and corn.
3) Cut the chicken breasts in half and place on top.
4) pour the remaining salsa over the chicken and sprinkle the desired amount of cheddar cheese on top.
5) cover and bake at 375 for 39-40 min or until chicken is done.
I serve it over wild rice and it’s delicious!
EASY PEASY RISOTTO // hey guys, this is the risotto I made for Vday. I got a few messages about this dish and you guys voted yes to the recipe 😀 so, I thought I’d post the step by step instructions. It looks relatively fancy but it was so easy to make!
I used a combination of pearl barley and risoni but feel free to use Arborio rice if that’s what you prefer 🤷♀️
The hardest part was boiling the pearl barley (remember to soak it for at least 6 hours). I followed the instructions on the packet (pearl barley from @mckenziesfoods
and risoni from @barillaaus
) 🍝 ⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
You can do 👆🏼 ahead of time. It becomes an easy one-pan meal from here 👇🏼 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
1️⃣ heat EVOO on a pan. Add onion, garlic and chilli 🌶 cook the prawns first, followed by mushrooms 🍄
2️⃣ add pearl barley and risoni once mushroom and prawn are cooked
3️⃣ add green peas (I used frozen for convenience)
4️⃣ add parmesan cheese 🧀 do this just before you turn off the stove. This allows for the cheese melts in the residual heat 😀
PS- I used about half a cup of risoni, half cup of pearl barley, 1.5 cups of frozen green peas, 300g prawns peeled, 250 g mushrooms, a handful of spinach and parmesan cheese 😋 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Other ingredients included EVOO, onion, garlic, chilli, black pepper and a tiny amount of butter for flavouring 🙂 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Are you a risotto fan? Let me know if you give it a go 😀
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. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#plantbased #loveyourcarbs #balancedeating #eattherainbow
🌈 #pastalove #weightlosscoach #healthyeating #mushrooms #plantbasedliving #mushroomrisotto #dietitianapproved #carbsarelife #vdaydinner #italianatheart #pastaislife #balancedmeals #plantbasedrecipes #plantbasedliving #wellnessblogger #flexibleeating #dietitiansofinstagram #whatrdseat #plantbasedmeal #healthynothungry #plantbasedlife #plantbaseddiet #dietitiansofinstagram #dietitianapproved #shenanigansofadietitian
Today the to do list is hefty so that afternoon snack and ☕️ was absolutely necessary ✌🏻
Popcorn is pretty much a staple in my house and it has some pretty good benefits:
- Good source of fiber - Low in calories - Actually contains antioxidants 🤪
I prefer my popcorn air-popped, it allows for me to control the sodium levels and negates the issue of added flavoring and mystery ingredients .
What do I add to my popcorn?! CINNAMON makes for a really nice savory snack with that cup of joe!
Pretty in pink 💓💓💓 Quick story for ya- I have been buying lactose free Greek yogurt for the past can’t even remember how many years and the brand I usually buy (liberté) only has 0% fat, so I’ve become used to the taste of 0% fat yogurt. I recently discovered a new brand which has lactose free plain greek yogurt in 2% fat so obviously I thought hey I’ll switch to this and oh my gosh what a different taste it has. It’s sooooooo much creamier and while most people would find that texture preferable, I haven’t had 2% yogurt in probably 8+ years (due to my lactose intolerance and lack of availability of 2% LF yogurt) and I could barely eat the bowl I made myself because it grossed me out so much (lol). But I decided I didn’t want to waste the yogurt but couldn’t bring myself to eat it by the spoonful sooo what better way to use it in than in a delicious smoothie with frozen fruit!
So moral of the story is don’t waste food and find another way to use it if you don’t like it as is, annnddd the fact that 2% LF greek yogurt has been unavailable in the stores I shop in for the past however many years has made me prefer a non fat version of a product which is something I never thought in a million years I would hear myself say! Anyone else have a similar experience?! Oh ya and in case you’re wondering what’s in the smoothie 👇
Handful each of @nudefruitcanada
sour cherries and strawberries, 3/4 cup plain greek yogurt, 2 tbsp chia seeds, 2 tbsp ground flax seed, a touch of maple syrup and about 1/2 cup of cold water. Depending on the frozen fruit brand you use I find you’ll need more or less maple syrup, Nudefruit is usually super sweet so you only need a touch 👌