Quick Saturday Lunch thanks to @dietitianlauren 🤗
Super simple to make & so delicious ✅
Made this tuna salad with @traderjoes greek yogurt avocado 🥑 tzatziki sauce, tomatoes 🍅, onion powder, garlic powder, black pepper & ebtb seasoning ➕ rosemary & jalapeño chia seed @triscuit ➕ grapes! 🍇
Definitely getting my fill of omega-3s (important for brain health 🧠 and preventing heart disease!) from the tuna, chia seeds, and avocado 💚
If you find yourself getting tired doing things that you could complete with ease before, it might be because of a cobalamin deficiency. What you need to do is start eating foods richer in vitamin B12.
These include liver, eggs, cumin seeds among other things.
2.FEELING LIGHT HEADED AND DIZZY:
This is also a trigger sign because vitamin B12 plays a large role in maintaining adequate blood pressure; when blood pressure falls, people feel light-headed and dizzy.
Brain function is one of the primary things that concerns Vitamin B12. This is why when there is a Vitamin B12 deficiency, there is a noticeable effect on brain function more than anything else.
Forgetting things is one of the many signs that should be a trigger sign for something being wrong with your body.
4.MUSCULAR DYSFUNCTION: Muscles are largely dependent on nerves for their existence and when your nerves fail, they take them down with them.
5.PINS AND NEEDLES:
That eerie feeling of having pins and needles being stuck inside your body is a result of your nerves going haywire or their myelin sheath thinning. One of the many things that cause this is a deficiency of Vitamin B12.
Meal plans can work for some athletes. But they often don’t teach you anything. 😩 Like The Why, The When, The How. 🤓 And they usually aren’t personalized to your needs and unique self. 🤔 You know, your physiology and all that cool stuff. .
👀 Check out the new blog for a little more insight (link in @nutritionmechanic profile or http://bit.ly/NM_FISH). #mealplan#ornot#nutrition
This season is upon us! You know what I’m talking about! 🍪🎅🏻🎄🤪❤️ •
There are treats everywhere we turn - from chocolate advent calendars to desserts galore at holiday parties to eggnog and hot chocolate... just because 🤷♀️🎄
Parents often wonder “how do I manage all of these treats?!” and “how will they affect my child’s behaviour?” and even “can my child become addicted to sugar with all of these treats around?!” These are valid concerns - hence why I’ve been talking SO much lately about managing desserts and treats with kids 😉
Spoiler: your kids aren’t and will not become addicted to sugar, nor will it affect their behaviour. 😅 •
Spoiler #2 : The way you handle desserts and treats year-round will set your kids up for success during the holidays and when there’s lots of treats around (and for life) 💪
On the blog (see link in profile 👆) is a post sharing my answer to “can my child become addicted to sugar?” And a step-by-step guide you managing sweets with kids ❤️ .
✨Forever focused ✨
Ladies, don’t let people or things distract you from the FUTURE you already know is yours!
Body suit and jacket from @fashionnova
Metallic leggings from @toschtribe and @zyiaactive
Ingredients: • 1 cup spinach
• 2 cup whole wheat flour
• 1/4 tsp chili powder
• 1 tsp cumin seed (powder)
• Pinch of turmeric powder
• 1 tsp ajwain or carom seeds (roasted)
• 1 green chili
• 1/4 cup coriander leaves (finely chopped)
• Salt to taste
How to make palak paratha: • Wash the palak leaves. Set aside 100 gms and cut it coarsely.
• Blanch the rest and refresh in cold water.
• Wash and de-seed the green chillies. Cut roughly.
• Puree the blanched palak leaves and green chillies together.
• Sieve the atta with salt and make a soft dough with palak puree, cut palak and water if needed.
• Cover with a moist cloth and keep aside for 30 minutes.
• Divide into 8 equal portions.
• Roll out each, spread some ghee and fold into half.
• Fold again into quarter and keep aside for 5 minutes. Roll out into triangles with each side of 6″ approximately.
• Heat up a tawa and put the paratha over it. Turn it and spread some ghee round it. Turn Again and spread some ghee on the other side too.
• Fry till both sides are evenly cooked.
• Serve hot with yogurt.
In this weeks newsletter, we continue to part 2 of “Diabetes is NOT a Death Sentence”. Learn how to prevent, reverse or just better manage diabetes! My guests and I discuss: 1) What does and does not cause diabetes, 2) the three main types of diabetes, 3) 6 surefire ways to get control of your diabetes.
Christmas🎅🏻🤶🏻 a time for giving, sharing... and eating! On average, we get through around 7,000 calories each on Christmas day alone that’s more than double the recommended daily amount for men, and more than three times that for women.
Christmas is not a time for stressing about everything you put in your mouth. While that’s not an excuse to eat Christmas pudding for breakfast, lunch and dinner, I think what’s important is that you practice eating mindfully.
Its just one day of the year . Indulging for a couple of days at this time of year isn’t going to outweigh twelve months of consistent healthy eating but it’ll add a whole lot of enjoyment to your life. So, live a little!🤶🏻🎅🏻❤️
A large number of people take their stress and suppress it by turning to food. Weight gain and overeating often result, however, with the help of a dietitian nutrition coach these individuals who are turning to food as a way to lower their stress can learn to cope in other ways, helping them live a healthier and happier life! Below are 4 ways you can begin to help this specific type of client.
1️⃣ Create a Stress Reduction Program: You can create a perfect nutrition coaching program for your client, but if you are not addressing their stress, that program will most likely NOT lead to any changes. Creating a stress reduction program for a client can be as simple as making a goal to journal each day, writing three things they’re grateful for first thing in the morning, exercising, learning a few breathing techniques, and/or making sure that they set time aside for themselves a few times a week.
2️⃣ Teach Mindfulness: A large amount of people use food as a crutch for stress or other emotional feelings, and one tactic that may really be helpful for these types of clients is teaching them how to be mindful around food. Two ways to help create mindfulness with your clients can be having them pause before eating as well as teaching them to slow down while eating.
3️⃣ Get Rid of the “Bad Food vs. Good Food” Mentality: Overeating often stems from dieting. Many, if not all, fad diets teach that some foods are “forbidden,” and should not be eaten due to being “unhealthy.” Eventually, a dieter will reach a breaking point and overeat on those foods that they’re not “supposed” to have. Getting rid of the “good food vs. bad food” mentality will not only decrease a chronic dieter’s stress, but it will also help build the foundation for a healthy relationship with food. ⠀
4️⃣ Get Rid of Distractions: If your client is overeating, ask them what they are doing while they’re eating. Are they watching TV? Scrolling through social media? You eat more than you think when preoccupied, so make this clear to your clients!
Comment below with which tip you find most beneficial.
Tag one dietitian who would benefit from this post!👇❤️
1 2121 hours ago
Keep scrolling if you’ve never failed!
You’ve probably heard that saying, “fail to plan, plan to fail”. That’s not what we’re talking about here. TO BE SUCCESSFUL, you’ll need to be okay with failing a little bit (sometimes even a lot). None of us are perfect, and no matter much how drive or motivation you have— your journey will involve setbacks, resistance, and failure.
It applies to literally any change or habit you’re trying to make happen, but ESPECIALLY when you’re trying to make healthy changes to your diet or lifestyle.
Where is your mindset? Are you stuck on the need to execute everything perfectly? The most successful people know from the start that every day will not be perfect, every meal will not be perfect, and every time you step on that scale will not be a win. And they’re OKAY with that because they’ve planned and prepared for those days! Instead of giving up when failure happens, they use it as a learning tool, move on and get even better at it.
My favorite part of working 1:1 with my clients is helping them to shift their mindset so that they can be successful long term and carry out change long after they’re working with me. Click the link in my bio to schedule a free discovery call with me— we’ll talk about your goals and what working 1:1 with me looks like. 17 days until a new DECADE!
3 1921 hours ago
🎶 Oh Christmas tree oh Christmas tree, how lovely are thy branches! 🎶
Easy peasy dish to pass for family party #1 🎄🎄 What's your favorite dish to pass at gatherings? Lately I've been opting for plates, napkins and silverware (right @budgetforhealth?? 😉😉) because well, reminding myself that you don't always have to spend hours on a gourmet item, it's spending time with the ones that matter most and cherishing those memories! ❤
It seems simple enough but the truth is it can be really hard to carve out enough time for rest.
There are so many pieces involved in healing and creating a healthy life.
But one of the most important is REST.
When you rest your body can repair.
When you rest your nervous system relaxes and healing can happen.
When you rest you create space to dream.
What does RESTING look like? ❤️ Adding an extra 30-60 minutes of sleep. ❤️ Taking a hot bath to help you unwind in the evening. ❤️ Closing your eyes and taking 10 deep, slow breaths. ❤️ Getting cozy on the couch with a cup of hot tea or coffee and a good book. ❤️ Sitting on a park bench and just watching the birds for 5 or 10 minutes. ❤️ Coloring or drawing. ❤️ Even playing with your kids can be restful...nothing like a round of Legos to help me chill out.
And if you're currently moving through cancer treatment, balancing rest with activity is critical to your recovery.
It’s 12 days of Holiday Nutrition!! 🥳🎄❄️Happy day 1! I’ll be posting later today for my first day of nutrition fun!! Be sure to follow the hashtag #ebn12days to see all the tips and ideas this holiday season. And be sure to follow along as well to be entered into a fun giveaway! 🎄 🎁 😆 .
the besttt apricot bbq cocktail meatballs to bring to all of your holiday parties 🤩🙌🏼 the sauce is only 2 ingredients and the meatballs are a gluten free turkey base. the best lil appetizers! recipe linked in my bio!
all you need:
Solomon’s knot. I intentionally chose this symbol to use throughout Smell, Pray, Chew 28 Day Reset because Solomon was very wise. Being wise isn’t just being smart; it is applying that knowledge to your life to make room for change and growth. I also chose the symbol because of the four circles. I feel those four circles represent the four areas of balance I want you to accomplish in your life: mental, physical, social, and spiritual.
Also don’t forget to go to my giveaway post. Tag a friend and have them follow me to get entered to get half off!!!!
Link in my bio for more info and to sign up to start your true journey of wellness. The group starts January 1!!!! ⭐️ 🎉🎊 Spots are limited so sign up today!! •
0 422 hours ago
Are you team 🥜 peanutbutter or team 🥑 avocado??
Peanutbutter and avocado are both high in heart healthy calories.💚
High calorie foods like these can help stop unintended weight loss in older adults.🛑
Adding more calories to the foods and older adult is already eating doesn't have to be hard.🎉
Add peanutbutter to toast, oatmeal, apples, shakes, smoothies, sauces, etc.🥜
Add avocado to omelettes, salads, soups, shakes, smoothies, etc.🥑
If you have any creative ways you use 🥜 or 🥑, comment below & let us know!
It’s mandarin season!! Tbh this year our tree is giving us endless mandarins and I’m pretty sure no one’s ever gonna eat em all. So I decided to turn some to a mandarin cake and let me tell u it was the best decision I have ever made ! 😍
N.B: Keto lovers, this sugar-filled, sweet, fluffy cake would be a nightmare for u😈 #Ingrids15DaysOfChristmas
For the cake;
🍊1.5 cups flour
🍊3 tbsp corn flour
🍊1 tsp baking powder
🍊1/4 tsp baking soda
🍊1/4 tsp salt
🍊3 eggs + 1 egg yolk.
🍊1/5 cup + 2 tbsp granulated sugar
🍊1/2 cup yogurt
🍊1/3 cup finely chopped almonds.
🍊1/4 cup vegetable oil
🍊1 cup mandarin juice
🍊zest 1/2 lemon (i used mandarin zest)
For the glaze;
🍊1 1/4 cup sifted icing sugar
🍊 1-2tbsp mandarin juice.
🍊1-2 tbsp milk.
🍊some crushed almonds for decorating
1. In a bowl mix together flour, corn flour, baking powder, baking soda, salt
2. In a mixer; mix together the eggs + granulated sugar
3. Add in the yogurt and mix well
4. Add the flour mixture and mix until combined
5. Add the almonds, veg oil, mandarin juice and the zest and mix them all together one last time
6. Pour into a greased tin and bake at 180 degrees for 25/30 minutes
These ✨ Salted Chocolate Pistachio Cookies ✨ are a new recipe this year but already added to our list of family faves!
They’re chewy with a perfect balance of salty and sweet. The cookie is soft but the chopped pistachios add a little texture and crunch. 👏🏼
Made with almond flour and a handful simple ingredients! So if you’re baking Christmas cookies this weekend, you’ll wanna add these ones to your list. 🎄 Recipe linked in my bio!
20 13523 hours ago
Serving sizes don't know your life. 🙅🏻♀️
I spent sooo long counting out every cookie, pretzel, chip, etc that I ate because I didn't want to go over the serving size...and I always felt so deprived.
When you eat intuitively and listen to your body, you might find that you feel satisfied eating less than the serving size on one day and that you need to eat more than the serving size in order to feel satisfied on another day.
Either one is okay because following the serving size isn't the point! Only your body knows what, when, and how much to eat.
If you feel like there's no way you could trust your body to tell you how to eat, click the link in my bio to book your free discovery call. In my 1:1 coaching program, I help women learn to trust their bodies so they can ditch dieting for good!
And because it is so common place, few of us consider the legitimate harm that comes from it.
That diet culture trick that made it possible for you to temporarily feel more comfortable in your body? That might be the first step in taking a vulnerable person into from AT risk to IN struggle. I cannot count the number of humans who have told me about questioning themselves after learning of a ‘solution’ that requires outsourcing body wisdom. I cannot tell you the number of clients whom I have worked with whose eating disorders have been accelerated by diet culture chatter. Made more convincing by being provided with solutions from a trusted or loved or admired source.
That means of interacting with food that “healed“ your chronic illness? First, I’m so glad that you found something that works for you. Truly. I am. Second, your body is not the same as everyone else who lives with your condition. Third, making recommendations to people who are struggling with chronic illness, as though they are responsible for the outcome of their condition? That sucks. And while I know this is coming from a good place, it’s not helpful. We can read the same Dr. Google stories that you can.
That exercise program that left you with some semblance of a culturally glorified body? Cool, I guess. And your value on this planet has nothing to do with what your body looks like. Making movement recommendations to friends and neighbors and strangers is unwelcome. And because genetics account for the majority of one’s phenotype, what we look like, one person’s exercise is not going to make another body look like theirs. And that’s not the point of moving, anyway.
Your body is not a problem. And before you share your sparkly tips, recognize that the people who are receiving your information also exist in non-problematic bodies.
Often when people learn that I’m a dietitian, they hit me with a litany of questions about this food and that food and organic and grass fed.
“I read coffee causes cancer.”
“I read blueberries cure cancer.”
“I know allll about cold pressed coconut oil!”
Hey friends! Slow down with the food fears and nutrition minutia. ALL food is wonderful and a nutritious diet is about the totality of the foods you eat. If you love a hot cup of coffee in the morning, just freaking drink it!
Check out this great blog from @andytherd:
"Soy-based foods like tofu, tempeh and soy milk are such a wonderful way to encourage people to increase their consumption of plant-based protein, but there’s only one problem - the general public is under the impression soy is not good for human health. It’s remarkable really, given all the best human evidence points to the contrary - in today’s blog post I explore the connection between soy intake and critical issues in both men’s and women’s health - link in bio to learn soy much good stuff." #dietitianapproved#dietitian#registereddietitian#torontofoodie#dietitiansofinstagram#dietetics - #regrann#soy
What’s your favorite way to start off your Saturday? I love when I have the opportunity to start the day off in a leisurely way—sleeping in a little followed by a homemade breakfast enjoyed while relaxing on the couch. It really helps me unwind from the week and is a big mood booster for me. .
The husband is still sleeping this morning, so I decided to make myself a warm bowl of oatmeal and an almond milk latte. Now I’m curled up with a blanket and my new book on the couch. Next up, getting in my work out and then meeting friends for brunch this afternoon. Any fun plans this weekend?👇🏻
Posted @withrepost • @jyothi_nutreat It's been more than 2 months that we both had conversation regarding my son's unhealthy fluctuating weight gain due to steroids (unnecessarily prescribed when he was 4). The conversation with few simple tips⭐⭐ made him stable and no more weight gain or fluctuations.
Actually speaking i feel that her natural tips like early morning purifying drink 🍹🍸 and simple salads 🥗🥒 made a steroidal flush out slowly.
As a food entrepreneur... especially handcrafting foods naturally, I was even not sure how would Sushma @nourishia_wellness would design his diet plan kid friendly, and was afraid that she would suggest some fad diets (so called keto, paleo etc.🙆) But after her plan with only few changes (not any major...) I felt this won't mind Jai 👦. Surprisingly 😯 He is as active as before medication and back as a super badminton player🏸 .
Thanks alot dear Sushma 😘 for your kid friendly diet plan and getting back our true Jai.
I’m not a vet, but the healing power of food and nutrition is so amazing. My sweet almost-11 year old Coco used to be a big part of our family- she even flew with me on planes before I had kids! More recently, she stopped playing and laid around a lot by herself in the other room. I started giving her and our other dog curcumin, and my Coco is back!! She plays, cuddles and is back to her feisty self. Curcumin is a major component in turmeric, and has been singled out to be a large reason for the root’s anti-inflammatory properties. It’s really effective in humans too! Has anyone tried it for themselves or pets and had great results? I want to hear about it!
Before and after🤣. I hate food waste so we get down to an almost completely empty fridge (sometimes freezer and pantry too) before going back grocery shopping. My sisters almost every time they visit: “why do you have no food?” We do, we just try to use all of it up before shopping again, which can lead to some...errr...creative meals😳😆 and Friday night always=pizza night 🍕❤️. #nofoodwaste#dietitian#groceryshopping#toolazytoshop#creativecooking#dietitiansofinstagram
👆🏼 My go-to response whenever someone wants to share allll about that new diet/miracle thing they’ve been doing.
Telling someone str8 up that diets don’t work is almost always met with a lot of resistance.
Instead, we should use this as an opportunity to:
• validate that person’s experience & help them feel heard
• gently plant a seed, letting them know that there are other options & routes available
• if comfortable, be open to educating if the seed piques their interest. if not, that’s okay too - maybe another time
Ultimately, everyone has a right to make their own decisions & do what they want. We have to respect that.
...This also means that we do not have to engage in these conversations if we don’t want to!
We get to choose where we want to spend our time & energy. And personally, I’d prefer to spend it on something other than diet talk 🙃
(this is a repost - different picture, same doodle & caption; so if you're feeling like you've seen this before, it's bc you have 😬) #foodandfearless
21 1,31513 December, 2019
can’t stop won’t stop with the muesli lately. it’s not much different from overnight oats but i love having the shortcut of having the seeds and dried fruit already mixed in 🙃 // @sevensundaysmn muesli (soaked overnight in plain kefir) topped with fresh berries and some pumpkin seeds #muesli#sevensundays#breakfastideas
33 91312 December, 2019
one pan meals are the best kind of meals 🏆 // greek baked orzo recipe by @delallofoods and @pinchofyum using whole wheat orzo, chickpeas, and lots of vegetables like red pepper, greens, and fire roasted tomatoes. topped with feta and dill. #orzo#delalloeats#pinchofyum
36 1,66711 December, 2019
when life gives you leftover vegetables, make a frittata 🍳 we had a random assortment of vegetables in the fridge last night so i chopped them all up and put them into a frittata for an easy grab-and-go breakfast today. this could totally be a dinner or lunch too though. base recipe by @epicurious linked on my story! it’s essentially 8 eggs, 1/2 cup milk (i used soy), salt and pepper plus 2-3 cups of veggies and optional cheese. // frittata with roasted parmesan brussels, baby spinach, red bell pepper, diced tomato, and sun dried tomatoes plus shredded swiss/gruyere cheese blend. put a dollop of @traderjoes vegan pesto on top and a slice of avocado toast on the side. #frittata#epicurious#endfoodwaste
Every week, I go to Woolworths grab fruit,vegetables, meats etc. I also grab some milk, yoghurt, and low fat choccie milk for post training (win win). I then head home, cook dinner consisting of plants/salads, sometimes meat based,sometimes not, but some sort of high protein food nonetheless, potatoes or grains if I feel like it. But you get the gist of things, healthy, fresh and contains variety.
Every day I will get up at 430 am to start a ride or CrossFit at 5am to be done by 7 to walk to the train to be at work by 830 to work until 6-7pm seeing clients. I will always allocate 1 hour for lunch and 30 minutes to walk. If I come home at a reasonable hour I will train again.
This is my daily routine and it’s altered each day but my habits are permanent. Yes, excuses creep in, yes I work close to 60 hours p/week, yes it would be easier to come up with all the reasons why I can’t do things. But you reap what you sow.
People always want to know how to get the quickest results . It’s nothing amazing other than routine, habits & effort.
It’s about working both smarter and harder. Think about it when you first start a new habit, it’s hard, it involves attention to detail because all of a sudden you have to be conscious of it. The ease of being able to execute a task doesn’t happen overnight you need to do it repeatedly in order for it to become embedded into your lifestyle.
You create habits with the intention of making your life easier.
✅I do the groceries each week so my food is prepped for my busy schedule.
✅I exercise for my mental health, sanity and because it keeps my fit and healthy.
✅I get up early as it allows me to be more productive.
None of these things now require effort, as it’s became habitual and I’ve adapted to it.
Adaptation can be a beautiful thing if you allow it to flourish. There is nothing wrong if you haven’t got your shit sorted - these things take time to change.
Habits will form whether you want them or not. Whatever, you repeat you reinforce. .
We all have setbacks, in the long run our quality of our lives come down to the quality of our habits. All of which is within your control.
84 83612 December, 2019
when i’m cooking just for me, i sometimes put a little less effort in because there’s no one to please/impress except me. this dinner used mostly leftover ingredients, aside from the zucchini, and was super easy to make for one person! check my stories to see the thought process behind this dinner and how i put together a balanced meal on the fly ✈️ // whole wheat linguine with spiralized zucchini, leftover roasted brussels sprouts, baked tofu, and a sauce made from @mayakaimalfoods spicy vindaloo blended with peanut butter #easydinner#dinneronthefly#endfoodwaste
28 1,02711 December, 2019
Who can relate?🙋🏼♀️🙋🏼♀️🍪
‘Stuff it. I’ve ruined it now so I might as well eat the rest of the cookies and then start again fresh tomorrow.’
You spend the rest of the night over consuming food but not enjoying any of it because you feel so guilty for ruining everything.
First of all, there’s no reason to feel guilty about eating one, or some, cookies. It’s not like you burnt down someone’s house or committed a crime. You ate a cookie!! It may not be the healthiest thing in the world, but food isn’t just for nutrition, it’s also for pleasure, enjoyment, social connection and so much more😌💫
Secondly, what’s with the all or nothing mindset around food? It’s NOT serving you in any way.
If you spilt a bit of your morning coffee would you say stuff it and pour the whole thing out?
If you accidentally cracked your phone screen a little would you say stuff it and throw it away?
And neither should you with food.
Eat the cookie. Eat two cookies if you want. Take ownership of your decision, eat it mindfully and ENJOY every bite!
Then move on with your day as usual.
One cookie doesn’t ‘ruin’ anything, let’s move away from those self-sabotaging thoughts🙌🏼💜 Food freedom is about having complete autonomy over what you put in your mouth and not feeling guilty about what options who choose!
Share this post or tag a friend who needs to hear this!! HAPPY SATURDAY !
20 33913 December, 2019
spicy cashew dressing 🤩 inspired by my all time fave dressing @sweetgreen! absolutely love having a batch of this in the fridge for easy a delish kale salad, or tossed in rice + veggie bowls. i know a lot of you were patiently waiting for me to get this transferred from my old site, so i’m happy to say it’s now on the blog! recipe link in bio!