🚨𝚂𝚝𝚘𝚙 ✋🏼 𝚢𝚘𝚞 𝚍𝚘𝚗’𝚝 𝚠𝚊𝚗𝚝 𝚝𝚘 𝚖𝚒𝚜𝚜 𝚝𝚑𝚒𝚜 🚨
Are you constantly bloated but don’t know what to do? Many of us may have bloating issues but are going to the bathroom 🚽 regularly.
Does that sound like you❓
I created a mini webinar of 5 videos with each step that may help reduce your bloating symptoms.
Best thing it’s FREE 🤩 so what are you waiting for⁉️ LINK located in my bio (profile)📲and feel free to share it with those who need to hear👂it.
Comment below ↩️ your biggest takeaway from my webinar ✍🏼
#halfveggie plate is the recommended eating for breast cancer thrivers. I’ve heard you’d like to see how half-veggie translates to your own plate.
Ramp it up with probiotics and cancer-fighting compounds in saurkraut and some sautéed spinach. I didn’t actually eat 2 Beyond Beef burgers, just used it as a serving plate. Add a whole grain bun if you wish.
Coming up, a holiday version of half-veggie!
1 235 minutes ago
🙌 🙌 Who is excited for a break from packing school lunches over the Christmas break?
6 more packed lunches to go!!! Woot woot
This is a fairly typical lunch I will pack for my kids. Notice that it includes pre-packaged items....4 of them today. I pack as much as I can the night before and some nights I just don't have the time or energy to make everything from scratch. Do I feel guilty about it....NOPE! And neither should you!
We as parents put too much pressure on ourselves to make everything perfect for our kids. Life isn't perfect and school lunches don't have to be either.
If you are struggling with feeding your child give me a call and we can figure it out together.
0 437 minutes ago
(Don’t just) Fill me up, buttercup baby!! - your bod
Fiber and veggies are great, no doubt. But choosing foods because they fill you up to push off hunger without also addressing that your body needs adequate energy and variety of food groups at each meal is still missing the point.
A food that says it “suppresses your appetite” or “banishes hunger” ... say what? Hunger is a sign from your body that you need food. Sometimes this signal might be quiet or hard to notice if you’ve spent years ignoring it, or it might be really frequent if you’re constantly trying to “fill up” instead of fuel & feed yourself. The first step to getting those signals back and feeling less chaotic around food (which is often how we market really really high fiber foods, as a way to “control our hunger”) but the reality is that when you start to listen to your body, give it adequate and enough nourishment, when you need it, you don’t need to “suppress” that feeling and it becomes less scary or out-of-control feeling.
Fiber is great. It’s what can make a meal keep you fuller for longer (along with other foods and food groups) which is convenient because then yes, you’re thinking less about food each hour of the day. It helps regulate you digestion and keep things movin’ along 💩 but it’s not a replacement for eating enough or eating regularly. ✨ #thewellful
1 6842 minutes ago
Who loves a good Vegas buffet?! Swipe to see all the dessert I got 😂
Another testimony for a 30 Days to Healthy Living client that reminds me why I love what I do. Getting to be a part of nutrition transforming people’s lives and changing the way they view their health is such an incredible blessing and a plan for my life so good only my Abba could have orchestrated. If you’re looking for a healthy lifestyle change this coming new year, I would love to lock arms with you and help you achieve your health and wellness goals that will stand the test of time 🍎 🍃 ✨ #newyearnewyou#saynotofaddiets#arbonne#lovethislife#anchorcrossfit#fitforlife#dreambig#registereddietitian#bossbabe
It’s Day 2🥳 and we’re coming in hot with some holiday cookies!
These Lemon Pistachio Trees🎄🍋 are especially easy to make (and decorate) but look oh-so-elegant sooooo they would make the perfect host gift 🎁. I used the “Lemon Pistachio Wreaths” recipe from @delish (link in bio) but couldn’t, for the life of me, find a wreath cookie cutter, so trees it is!
What’s your favourite holiday cookie? Comment below!
Food does not need to be earned! 🙏
YOU deserve to enjoy food every day 💕
A dieting mentality tells us that certain foods are bad or "fattening". These foods consume our thoughts until we feel completely out-of-control around them.
Living free from food rules means you are free to enjoy all foods, eat as much as is comfortable and then move on with your day.
Want to know how to get this? Check out my brand new FREE e-book: Foodi Freedom Getting Started! Link in my bio ☝️
3 201 hour ago
Thursday Roundup 💫
#LinkinBio to click the links
Have you completed the Academy's Diversity and Inclusion Strategic Plan Survey? If not, click the link below and complete it by December 20, 2019. https://www.surveymonkey.com/r/HFN9JSZ
The School Nutrition Association's School Nutrition Industry Conference is only one month away! Who's attending? https://schoolnutrition.org/meetings/snic/2020/
This Crunchy Winter-Vegetable Salad from Bon Appetit is the perfect salad for all of your holiday gatherings this year. https://www.bonappetit.com/recipe/crunchy-winter-vegetable-salad
This new webinar from Dietitians on Demand titled Navigating Outpatient Billing & Insurance Reimbursement promises to make the whole process easy for the price of $19.99. Check it out here to see if this 1 CPEU course is for you. https://shop.dietitiansondemand.com/collections/frontpage/products/navigating-outpatient-billing-insurance-reimbursement-1-cpeu
Tennessee: Elior North America is hiring a Wellness Dietitian to support corporate dining in Maine, Tennessee, and South Carolina. The dietitian would lead wellness initiatives, host wellness challenges, evaluate menus, and perform many other duties. See the list of duties here: https://www.linkedin.com/jobs/view/1640320214/?alternateChannel=search
Illinois: Food Systems for the Future in Chicago is hiring a Food and Nutrition Policy Intern. The intern will be responsible for monitoring nutrition initiatives, assisting with literature reviews, and performing research. The position requires 21 hours per week and offers $18/hour. https://www.linkedin.com/jobs/view/1639720547/?alternateChannel=search
0 131 hour ago
NO food will ever hurt you as much as your dieting mindset.
Don’t be fooled by this photo... or by anyone on social media posting only healthy food 24/7.
Sure, I had a salad for dinner last night... followed by some vegan thin mints (recipe coming soon 😉) & freezer fudge (recipe a few posts back.)
& I enjoyed every bit of it.
It’s really okay to like a “healthy” version of a food and to also like the “regular” version. You don’t need to pick one way or the other and by allowing both to fit you might be able to enjoy both versions more when you actually want them. 👏👏 for no food rules and letting all foods fit.
If you’ve been around here a while you’ve probably seen me talk about how the messaging around halo top and other “diet” foods is problematic - this is because of the marketing that implies you need permission to eat certain foods or that other foods (often containing fewer calories, or ingredients) are “better” for you - not true & way oversimplified! This is a reminder that if you like a food - that’s awesome - but to tune into your “why” behind it, do you really like halo top (or whatever food) or are does it feel like a “safer” alternative for what you’re really craving (ice cream)? There’s no shame around either choice, all fit, but think about how the “healthy” label plays into your food choices and relationship with food.
For more on this read our blog post “why guilt-free foods are BS” at thewellful.com and if you want help navigating your relationship w food and not feeling stuck following food rules, DM me to learn more about working together 1:1 ✨ #thewellful#unpackingfoodmarketing
4 2751 hour ago
Hands up if you love dessert 🙌🏻
Ask anyone who knows me...I have a HUGE sweet tooth. 🧁🍩 And when I was still on the fence about intuitive eating, I thought it would mean that I'd eat sweets all day everyday....but when I really gave myself unconditional permission to eat sweets, I found that I wasn't as OBSESSED with them anymore.
Don't get me wrong, I still love dessert...but now I can say no if I'm too full, or throw away a half eaten ice cream cone if I'm not feelin it anymore...which are things I'd NEVER be able to do before. When you allow yourself to eat ALL foods, the foods that you thought you were addicted to, or thought you had no willpower around, lose their power and become just another food.
Now tell me in the comments, what's your fave dessert!?
Is comparison syndrome on Instagram KILLING your growth?
I hear this from RDs all the time “I wish I had more Instagram followers and then I’d be successful.”
Break it down practically.
You only need 10 people to pay you $500 a month to earn a comfortable living.
You’re just thinking you can’t charge enough.
Do you have 10 people following you right now?
Can you find 10 people right now who really need your help?
All you have to do is know the proper process of presenting the value.
We have a motto on the @i_believe_mentorship that the ONLY person you can compare to is yourself 6 months ago.
Tag one friend who needs to hear this message below!👊👇❤️
all I want for christmas is the delicious combination of chocolate + peanut butter 💯🤤 for some reason PB (technically a legume) has gotten a bad rap over the years and I’m here to squash these fallacious claims!
some benefits of PB:
✨highest amounts of protein per serving among nuts & seeds
✨chock full of vitamins + minerals including magnesium, zinc & vit B6
✨very high in healthy monounsaturated & polyunsaturated fats (similar ratio to olive oil)
✨a high fiber food
guide for buying the best PB:
👀 look for organic unsalted peanut butter. ⚠️ the ingredients list should just say: peanuts/roasted peanuts. (if you really love salty PB, stick to <100mg sodium per serving).
🚫 don’t buy anything with added oils, peanuts are naturally rich in healthy fats, you don’t need oil tainting your PB.
🌱 try to choose organic bc 99% of peanut farms in the US are grown using pesticides.
NEW PRODUCT UPDATE! 🎊 Now, SimplePractice customers have access to new functionality that lets them better work with minors and parents. Parents will be able to access each child’s Client Portal from a single login. You’ll also be able to grant Client Portal access and appointment reminders to multiple contacts. Watch this video for details.
Pizza doesn’t care 👏👏👏
A quote i love is something like: “self confidence isn’t about assuming everyone likes you, it’s about being okay if they don’t” I think this is so relatable to the work we talk about in body image and your relationship with food, and your relationship with yourself!
It’s exhausting to be constantly thinking about what other people think of you - and at the end of the day, all of those other people have their own opinions that won’t even match up with one another. to use that as your measurement of success, is so frustrating and unreliable. What would it be like to instead use your own “measuring stick” or be okay with someone not being okay with you? What comes up when you think about that? What’s the fear there? What would be the benefit?
🍕 🍕 🍕 #thewellfulcounseling
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#rd2be#dietitian#registereddietitian#torontofoodie#dietitiansofinstagram#dietetics
“The term ‘food addiction’ is accepted by many researchers and health professionals. While the science is brand new, society has really embraced it. This idiom has become so common that people blurt it out, even diagnosing themselves without fully understanding it. Currently, there isn’t any scientific data proving that food is addictive. While it does seem convincing, the research in favor of ‘food addiction’ is
And I’m going to show you why.
New eBook! Food + Addiction: How to Navigate Your Lived Experience & Interpret the Science. #hffoodaddiction
New merch post part 2: LK Nutrition portable food containers have arrived! This is definitely the most excited I’ve ever been about tupperwear. 🤗 Packing satisfying meals and snacks can be a great form of self care, so why not do it in style? 🤷♀️💁♀️. These containers also have the bonus of being environmentally friendly and versatile as they keep food cold or hot. AND, between now and January 1st, 10% of all proceeds will be donated to @diversifydietetics, an organization dedicated to diversifying the field of nutrition and dietetics (applies to water bottles too - see previous post). Email or DM me if you’d like to purchase one: Info@LKnutrition.com 💫
Well written and sound tips for eating mindfully & intuitively during the winter time, taken from @bwellrdn :
Reflect on your thoughts
Enjoy the satisfaction
Diversify your plate
Savor the flavors
Check out her page for more, & give these strategies a try this season 🎄
1 283 hours ago
Hands up for a new chapter in life! 🙌🏼❤️⠀
Are you familiar with The Tree of Life and what it represents? This can vary culture to culture. My interpretation is rebirth, longevity, a new life, strength, wisdom and grounding. ALL THE THINGS 🙏🏼❤️. Having a wedding photo like this is not only meaningful because of the day, but it’s meaningful to me because of what trees represent. ⠀
If you are stuck in the the throws of disordered eating or dieting, chances are a lot of your brain space is being taken up by thoughts about food and body. That is SO hard. If you’re reading this, chances are you are looking to break FREE and find freedom with food and body. New chapters are always ready to be written, my friend. 📖 If you’re looking to increase your confidence to break free from diet culture, start NOW! Invite new inner-dialogue with Food Freedom Affirmations! ✨Link in bio✨⠀
📍 @biltmorehotel ⠀
📷 @tonijadephotography ⠀
23 1063 hours ago
Hard, but important to share these pictures.
Endometriosis has taken its toll on my body this was right before my second surgery for this chronic illness. .
Post-op just home from the hospital and couldn't believe the difference! To be clear I had a bowel prep and tummy was empty.
This is when I said yes to start health coaching and work on my own health.
Results after 21 days of at-home exercise and intuitive eating. Small changes in a short amount of time. What a change! .
I know someone out there needs to see this and know they are not alone in their health struggles. Even as a dietitian my illness took over my body and I had more or less given up for a period of time. NO MORE of that. Seek answers. Take care of your whole body. Say YES to yourself. If you are interested in doing this with me, I am here! .
Get inspired, try a recipe, be more active, clear the mind, and find the heart to say yes to you! .
. #tolivewholeheartedly #throwbackthursday#transformationthursday #shareyourstory#beforeandafters#chronicillness#iam1in10#iam1in4#endowarrior#healthierlives#healthylifestyle#healthcoachlife#nutrionist#registereddietitian
0 123 hours ago
you can’t even make this stuff up..🤔
2 433 hours ago
"You’ve seen it when you walk in the gym, but do you fully understand what it means? 🧐🤔
The theoretical hierarchy of development is a blueprint of how we should approach our health and fitness."
Read the rest of coach @mattsilva08 new blog post. The link is in bio
1 83 hours ago
Here’s a simple game that you can set up with your toddler in 2 minutes! (Even if they’re not picky!)⠀
Playing with food is a great low pressure way to get acquainted with and a little more comfortable with a new food. And to buy you a few minutes of peace in the kitchen. 😅⠀
I put half a can of beans in one bowl, and gave my son (4) the food pick (gifted from @nutridashe) and my daughter (2) the teaspoon and told them to transfer the beans from that bowl to the green bowl.⠀
For an older kiddo you can give them a specific task like, “put 10 beans in the bowl” or “you have 30 seconds to get as many as you can over...ready, go!” But for a young toddler simply transferring is great.⠀
Moms who have worked with me for help with their picky eaters know that a low pressure environment can be REALLY helpful when exploring new foods.⠀
And our immediate goal is to increase comfort and familiarity, NOT to “make” them eat the food.⠀
Will you try something like this with your little one?? I filmed my kids trying it and will share it in my stories!⠀
✨ If you have questions on picky eating or any toddler nutrition problem, I’ll be doing a special Q&A tomorrow over in the stories at @momsandproud - make sure to follow along and submit your questions over there tomorrow(12/13)!⠀
45 8963 hours ago
Olives are one of my favorite appetizers or items to add to a charcuterie board. Have you ever eaten them warm? Recently during a visit to @Nicksycoalfired in Nashville, I tried the most delicious warm olive appetizer and knew I had to recreate them at home!
The third recipe in this week's 5-Ingredient Fancy series is warm olives with lemon and rosemary! You can serve them on their own as a side with a Mediterranean dinner, as an appetizer, or as part of a festive charcuterie board - recipe #linkinprofile or copy and paste below!
3 264 hours ago
WHO’S THAT GIRL... Nikki Petrocelli is The Nutrition Concierge. A board certified Registered Dietitian and, simply put, your new bestie. Her passion for nutrition and coaching has led her all over our great nation working with many organizations including The New York Jets, The School of American Ballet, New York University, Moffitt Cancer Center, The New York Cosmos of the NASL, and the cast of The Real Housewives of New York to name a few. .
Nikki is dedicated to providing expert, innovative, client-centered services that promote improved health, fitness and culture. Her career direction was heavily influenced by her family’s Italian heritage as well as her own involvement in competitive dance. She is an active member of the Academy of Nutrition and Dietetics and maintains keen interests in Adult Weight Management, Pediatric Nutrition & Oncology Nutrition.
Personally, Nikki is a Kris Jenner to @thepetrokids, an avid instructor for ((305)) Fitness, and the trophy wife of The U. S. Advanced Aerobatic Team captain @jeffpetrocelli. She can make anyone laugh (unless you have zero personality), and can craft a martini that would make James Bond’s head spin. .
If you wanna level up it’s time to slide into these DM’s and know your worth. #dietitian#dietitiansofinstagram#dietitianapproved#registereddietitian
14 644 hours ago
Everyday is different, and whilst I thrive on routine, I’m embracing the excitement around the book launch! Today that was chatting with @adrienne_ldn on her podcast Power Hour, an interview with Womens Health, VOTING, writing a blog on 5 things you can do to improve your running...without running, nannying and prepping for two interviews tomorrow. But I’ve still got to squeeze my 60 min run in...
And I finally got an NHS job interview!! So reminding myself of clinical dietetics before next week!
How was your day? #powerhour#podcast#cookeatrun#dietitian#registereddietitian
32 5694 hours ago
terrified of tofu?? 🙅🏼♀️ TRY THIS RECIPE!
this PEANUT TOFU STIR FRY is something I make on the reg & was the dish I made when the hubby finally let me try tofu on him!
whether you’re trying to head towards a more plant-based diet or ready to try something new 👉🏻 this tofu dish is for you! 🌟 it’s spicy (if you want it to be), filling, hearty, warming & ready so quick! perfect for quick weeknight dinners or meal prepping for the week!
🚫 not ready to tackle tofu?? it’s easy to sub chicken or other preferred protein in for it!
check the link in my bio for the full recipe!
I want to throw back to this pic of the most epic, authentic barbacoa tacos 🌮 at @southphillybarbacoa in Philly during FNCE. Every time i travel, a huge part of what I’m looking forward to is the food. For me, and most of the world, food is a way we connect to others, to understand where we are and why it is that way, to create a moment, a memory, an often spiritual experience. I remember back to the days of my life where food meant rules and restriction. Now, food means freedom. Joy. Pleasure. Get yourself veggies 🍅 in, have a whole grain 🌾 , and try some fruit 🍌 But damn it, live! It’s not often we really allow ourselves to. And i encourage you to peel back those layers. There are many things in life that aren’t necessary, but there are a few that make it worth it. And food, and the rituals we have surround it, is one of the greatest for me 🙏🏼❤️👌🏽
3 534 hours ago
When I was in high school and “partook” for the first time, I ate an entire box of Blueberry Morning Cereal. I am not sure this flavor even exists anymore, but anyway. It’s a long story, but my best friend Steph picked me up from where I was because if you remember the first time you’ve ever felt the effects of this now somewhat legal plant, you might also remember how paranoid you were about literally everything. In an effort to not have to face my parents, she drove me to our friend’s house where people were hanging out. That’s where the cereal situation happened. The Munchies reared its ugly face. I never once thought about how much weight I would gain from eating this entire, 12 serving, box of cereal.
It’s not to say I felt totally confident about myself either. I was still a female teenager with a fluctuating body, but my mom never dieted or talked about weight or exercising or anything that I hear 100 times a day now. There were plenty of sugary cereals and of course Entenmann’s in my house, but since they were always there, they weren’t special or off-limits to me in my head.
Fad diets have existed for as long as I can remember and maybe it has always been this way, but I just never noticed as much. Sometimes I think about what it would be like if people just lived their lives without thinking about diets and weight and scales and comparing themselves to others. What if we just ate what we wanted and stopped eating when we were full. What if we ate mostly foods that grew locally outside and had occasional sweets without putting them in a “Do Not Touch” box. I am sad that some of you think you can’t eat a cookie without gaining weight.
With this said, we need a happy medium. I eat mostly nutritious foods that fill me up now because I have learned what’s up in the past 20+ years and my habits now reflect a wealth of knowledge of how my body works. But I still wouldn’t freak out if I somehow got stoned and ate too much cereal.
7 534 hours ago
Overnight oats are a staple breakfast for me. 🥣 I love that I can prep them the night before to grab and go in the morning. This is my go to recipe! 🙌🏻 In a jar mix:
1/3 cup oats
1/4 scoop chocolate protein powder
Handful of berries
1/2 a banana sliced up
1 individual container vanilla yogurt
Add milk of choice until ingredients covered .
Stir with a spoon/shake to mix. Chill in the fridge overnight. Stir in the morning and enjoy! 😊Optional ingredients: nuts, seeds, chia seeds, hemp hearts, or ground flax. 🍫 For different flavour you could use a splash of maple syrup, honey, cocoa, nut butter, or a different flavour of protein powder!
Your hormones are complex, so management needs to be holistic 🙌
We have many different hormones in our body and they play various roles in the body. Each of the things listed affects your hormones, so working with women with hormonal imbalances, including PCOS, endometriosis, diabetes (yes, insulin is also a hormone) involves addressing many factors.
I’ve put stress first, as that is actually a significant player due to the stress hormones produced. Feeling guilt and shame about your weight and food is another big stress for the body. Many women who have PCOS experience this, as so much focus can be out on their weight. Often it is given as the only solution, when in fact there are many other factors we can look at.
Some environmental factors we can control and some we can’t. Minimising the use of plastics ensuring you wash fruit 🍏🍐and vegetables well🥦🥬, choosing skin care products carefully are some of the ways to do this.
Nutrients involve lots of aspects and are tailored to individual clients. It’s not a one size fits all approach. That would certainly make it a lot simpler, but it needs to be based on your individual situation. So addressing nutrient deficiencies, optimising intake of anti inflammatory, gut healthy, oestrogen binding foods are some of the nutrient aspects to be addressed.
Now as I’ve mentioned, stress is a big factor. So many women really struggle at this time of year with all the focus on food wherever they go. If you click the link in my bio, I’ve got you covered with some tips and strategies to help you through this time...and it’s free🙌
Let me know in the comments if you have any questions or comments and tag a friend you think may benefit👇🏻
4 445 hours ago
For my wellness sake, I see a #registereddietitian . Her name is Amanda Gilley over at @nourishfamily . Their office rocks because they told me #IGuac haha. I love going, a safe space, simple guidance, no judgment, and great empowerment. Now, I'm off to find something with guacamole. 🥑Enjoy your day.
Lunch break = walking on the treadmill 🚶♀️ As much as I prefer to walk outside, it's a little too cold for that in my opinion. ☃️ So, here I am jamming to N'Sync Christmas music and enjoying this mental break! 🎶🎶 Have you moved your body today??
1 135 hours ago
❄️ nouvel article - guide cadeaux 🔥
Je suis de celle qui adore Noël. Souvent, quand je le dis, les gens ont l’impression que j’encourage la fête commerciale et la surconsommation. Pourtant, c’est la féérie des fêtes, les lumières, l’ambiance, bref la magie qui fait que c’est l’un de mes moments préférés de l’année. 🥰
Je n’aime pas donner des cadeaux « parce qu’il le faut » et acheter « juste pour acheter ». J’aime toutefois prendre un moment pour souligner les gens que j’apprécie dans ma vie au moyen d’attentions. J’ai donc préparé un guide cadeau (lien en bio) qui respecte la pyramide éthique des cadeaux afin de faire des choix éclairés cette année 🙋🏻♀️🔥Celui-ci se concentre surtout sur le sujet gourmand/alimentation, mais la pyramide s’applique à tous les sujets.
Avez vous commencé a penser aux cadeaux que vous donnerez à Noël? Respecte-t-il la pyramide? Discutons en! 🤷🏻♀️
Don't let this be you this year. Be mindful.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Mindful of how many cookies you are eating. Mindful of how hungry or full you are. Mindful of how it tastes. Mindful of how slow or fast you are eating. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Mindfullness will help you enjoy the Christmas season without overindulging on the plethora of sweets everywhere. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍪Share with those who share their Christmas cookies. 🍪
Yes I will take 1 slice of berry cheesecake in a cup!⠀I mean it is #thirstythursday after all!
Please hold the tummy bloat, sugar crash, mental fog and ravenous sugar cravings.... ⠀
You are in LUCK!!! I mean for REALS…. I love me some cheesecake but don’t like the after effects. Can you relate? ⠀
I created probably my newest FAV smoothie combo for lunch last week and I didn’t share any with my kids! It was ALL MINE! Do you ever do that? It was SO. GOOD.⠀
In the past I had a hard time finding a protein powder that would be great for my digestive system. I would always be bloated. Since I am an experienced label detective, 90% of protein powders on the market would have artificial sweeteners in them. No thanks, I do not want those chemicals in my body!⠀
I am so thankful for a protein powder that is not only pure, but also includes digestive enzymes for improved protein digestion. Bye bye bloat! You guys, if you do not currently have a digestive enzyme on hand, we have got to chat. It is a life changer, especially when we consume those foods that are harder on our systems to break down (such as meats, dairy, and nuts). ⠀
Are you ready to try this delish smoothie? I wanna know if you love it as much as I do!!⠀
Berry Cheesecake smoothie⠀
2 scoops strawberry🍓 plant protein⠀
½ cup frozen mixed berries⠀
1 frozen cube (~2 T) coconut milk (Canned FULL fat)⠀
1 T coconut oil⠀
1 t almond extract⠀
1.5 cups water/unsweetened almond milk⠀
Add all to blender with a few ice cubes and blend! ⠀
It is making me hungry just thinking about it! What is your favorite smoothie combo? Let me know in the comments!
1 135 hours ago
Just ONE! Just START!⠀
It’s Monday, many people wait until Monday to start a new routine or to make a change. What if when we had the thought or desire to make a change, we did it right then? Would you do that? ⠀
I know the thought, “I should really do that” goes in and out of my mind often. What if you decided right then and there that you would? Think about how much further along you could be next week or on January 1st. Usually one healthy change snowballs into multiple healthy changes because you have made that mental space to make it a priority. ⠀
It can be super overwhelming to think of all the things you could do to get you closer to your goals. But if you choose ONE thing, start TODAY, and do it WELL, I promise you will not look back and regret starting! ⠀
I couldn’t say it more perfectly than Rachel Hollis… “If you constantly make and break promises to yourself, you’re not making promises at all. You are just talking.” So stop talking about it and take action. Not tomorrow, do it at your next meal or your next beverage choice or when you set your alarm for tomorrow AM. You CAN! I believe in you! We can all do hard things, and we can all make a change with our next decision. ⠀
It is almost January 1st and all of the New Year resolutions are about to start. How about you get a head start and improve just ONE thing today, and then maybe another thing next week. Before you know it, you will be a great deal further along than you ever thought possible. And I bet that if you are making positive changes now, you will have MORE energy to tackle even more healthy changes as January 1st sets in!⠀
My personal goal is to drink adequate water💦 , like 80+ ounces daily, depending on my workout intensity. The first step? Calculate how much I need in a day and then break it up into the amount of beverage containers that equates to through the day. For me, that is 5 pint glasses or 3.5 refillable 24 oz bottles. ⠀
✅ A plan will put a goal into action!⠀
Tell me below, what is the ONE thing you are going to master? Take action and start today! Your future self will ❤️ you for it! Please share below, I wanna help cheer you on!
This cozy bowl of Chocolate Orange Oatmeal is now on the blog 🧡. Oats are cooked with chia seeds + raw cacao powder, then topped with orange slices + zest, pomegranate, almond butter, hemp seeds + cacao nibs. It’s basically a warm bowl of antioxidant-rich chocolate with a burst of orange flavour, but also super nutritious + a good source of fibre, healthy fats (like omega-3s) + protein. For all my chocolate orange fans 🙋🏻♀️ you guys will love this one. Head to the link in my bio for full recipe + choose either “blog” or “recipe index” - it’s the latest post!
56 90711 December, 2019
𝐌𝐲 𝐣𝐨𝐮𝐫𝐧𝐞𝐲 𝐟𝐫𝐨𝐦 𝐑𝐞𝐠𝐢𝐬𝐭𝐞𝐫𝐞𝐝 𝐃𝐢𝐞𝐭𝐢𝐭𝐢𝐚𝐧 𝐭𝐨 𝐏𝐡𝐲𝐬𝐢𝐜𝐢𝐚𝐧 𝐀𝐬𝐬𝐢𝐬𝐭𝐚𝐧𝐭
Since creating this account, I have come across so many RDs turned PA, and I get a lot of questions about my transition. So, I thought I would finally put it all in a post.
✔️My goal was always to become a dietitian and work with the actually ill patients in the hospital setting (I loved being in the hospital caring for sick patients)
🎓When I graduated I was offered a job in Diabetes During Pregnancy, outpatient education, but with some inpatient management as well, and I just couldn’t say no to this opportunity.
💉After 2 years, I took another national exam to become a Certified Diabetes Educator. I was educating patients not only on diabetes meal plans, but also on diabetes medications, interpreting blood sugar records, starting and adjusting insulin and oral meds dosages. .
🤷🏻♀️But, then I got to a point where I was feeling stuck in my career growth. I wanted to provide more comprehensive care to my patients. When they asked me about their other medical concerns, I had to refer them back to their doctor. .
💰I also was not satisfied with my compensation and projected salary increases, or range. Because, let’s be honest. Yes, we are in the field of healthcare because we like to help people, but we also have things to pay for, and a life that we wanna be able to afford. So, there’s nothing wrong with looking for a higher pay.
👩🏻⚕️That’s when it hit me: I have to find a career that better meets my personal and professional goals, and that will give me a good return on investment. No better choice than Physician Assistant. .
👌🏼Has my experienced as an RD helped me in PA school? ABSOLUTELY. It was great PCE when I applied. During didactic some topics where a little easier to study. And during clinical now, I can tell that my patient interaction & education skills are pretty solid.
👌🏼Do I recommend Dietetics/Nutrition as a major? ABSOLUTELY. Particularly because having the knowledge in nutrition will help you tremendously when counseling your patient with HTN, DM, IBS, IDB, diverticulosis, and so many other disease processes.
Healthy Roasted Vegetable Dips: 3 Ways! On the blog today, I’m sharing 3 different colourful recipe ideas, including roasted carrot dip, roasted beet dip + roasted butternut squash dip! These yummy dips would make the perfect appetizer at your next holiday party, or they even work in your weekly meal prep! Serve them with raw veggies, crackers, pita, or use them as a sandwich spread, stirred into grain bowls...they are super versatile 🥰. Full recipe at the link in my profile > select blog or recipe index. Which one do you guys wanna make first?! My personal fave was the carrot one 🤤.
I am feeling all fired up this week 🔥
I feel so lucky to work with such kind, smart, funny humans and interact with so many incredible people in this little corner of the internet. And I get so angry that so many of you (especially folks in larger bodies or other marginalized groups) have at some point been taught that your worth is dependent on your body or the food you eat or the workouts you do or don’t do. I’m so sorry you were taught that.
It keeps us playing small. You have so many beautiful things swirling around in your brain and so much goodness you have to offer the world and none of that (none!) is dependent on your body size.
The good news is there is unlearning that can happen. There’s the slow dismantling of this bullshit messaging. But until then, I am holding compassion and space for all the people who have been taught that their bodies are the most important thing about them 🙏🏼 you deserve better.