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Mia Rigden

@mia_rigden

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Board Certified Nutritionist • Author • Mom of two 🫶
Work with me 1:1 or join my Substack, Btwn Meals, for recipes, nutrition resources, & more!
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👋 I meant to post this 3 weeks ago, but hey, life is nuts. So, if you missed it, I’m excited to share that my @substack has a new look and a new name—welcome to Btwn Meals. —— When I started a Substack in the later days of 2023, it didn’t even dawn on me to give it a catchy name, much less a logo (!), but as this community has grown and I’ve frankly come to understand the platform better, I’ve decide to give it it’s own identity and a little more purpose. Btwn Meals is first and foremost here to provide you with practical nutrition info along with easy and exciting recipes to nourish yourself and your family. But it also understands that you have a life between meals—a real life that is busy, joy-filled, creative, and even a little chaotic. A life—like mine. I’ve so enjoyed writing longer form content and connecting with so many of you this platform. If you’re curious about what we’re doing over there, every week I send two emails. I work hard to make sure they’re worthy of your crowded inbox — you can also opt out of emails and have them in app only. Here’s the gist: 💌 Friday’s post is a deep dive into a nutrition or lifestyle topic: think creatine, plastic swaps, high protein breakfasts, and more. 💌 Sunday is meal prep day. I send out five easy dinner recipes and a shopping list every week. I’d love for you to join me! Most of the content is free but for a full subscription and access to Sunday’s recipes it’s $8/month or $80/year. Check it out: miarigden.substack.com (or click the link in my bio) xx by @mia_rigden
18
2 years ago
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As a nutritionist, I hear the same questions over and over again (swipe and tell me if any of these sounds familiar) and truthfully there isn’t one quick answer the applies to every person. We have to dig a little deeper. I have found data so useful in my practice and also for myself. When we know why we feel the way we feel we can create a much more targeted plan to fix it. From CGMs to sleep trackers, comprehensive labs, macro counting and dexa scans, there is so much information available to us. I also get that it can be totally overwhelming. You don’t all need every tracker or tool all the time, but if something’s bugging you, your routines are no longer working, or you don’t feel as good as you think you could, you deserve to know why. I wrote way too much about this on Substack, so if you want to read it all leave a comment and I’ll send you the link. Xx Mia by @mia_rigden
3
2 days ago
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If you’re curious about what this nutritionist eats, it’s probably this. 🌯✨ Shoutout to my favorite @foodforlifebaking tortillas that have 7 grams of protein and 5 grams of fiber 🎉 (sorry if you’ve heard me talk about this 10,000 times before, but when it’s good it’s good) by @mia_rigden
5
3 days ago
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HIGH PROTEIN VEGETARIAN MEALS 🥦✨ (save this list!) I’ve been getting a lot of requests for more vegetarian meals, so I wanted to give you all some ideas and walk you through how I think when I cook. When crafting a dish, I always want to make it delicious and exciting, but also ensure there is enough nutrition for it to truly satisfy and nourish. Plants are full of nutrition, and there are plenty of great vegetarian protein sources, but truthfully it’s hard to get all the protein you need in a dish from just one. So I mix and match (swipe for some examples). That yummy warm lentil salad (slide 1) is on this week’s menu, and the romesco pasta (slide 3)comes out Sunday. In case you didn’t already know….every Sunday on my Substack Btwn Meals I send five dinner recipes and a shopping list, now with a vegetarian option and vegetarian swaps. If you leave a comment I will send you a link to subscribe to Btwn Meals. xx Mia by @mia_rigden
3
5 days ago
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Don’t hate me. I swear I love Pilates. But do fitness classes really build strength? The conversation around women and strength training is only expanding and I think you all deserve to know the benefits and what it actually means to train for strength. Per usual, I have way too many thoughts for Instagram so it’s on Substack. Comment STRENGTH and I’ll send you the link. Xx Mia #girlswholift #strengthforwomen by @mia_rigden
7
9 days ago
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Understanding when to take your supplements can feel completely overwhelming, but getting into a good routine will help you to be more consistent and absorb your nutrients better. Here’s the routine I use—yours might be a little different depending on your supplementation needs, schedule or goals, but hopefully sharing what works for me will make it easier for you to find a plan that works for you. (All supplements are from @needed — a brand I have trusted for many years, through pregnancies, postpartum and more.) ☕️ AM: Collagen + Creatine (both in my coffee) I like how the collagen gives me a protein boost first thing in the morning. When it comes to creatine, consistency matters more than timing—I’ll never forget my coffee, so this is the perfect time for me to include it. 🥣 WITH BREAKFAST: Women’s Multi + Omega 3 I take these with breakfast because some of the vitamins in my multi are fat-soluble, so pairing them with a meal that has some healthy fats is a good habit. It’s as a ritual that helps me be more consistent. I keep my supplements close to my cutlery so I won’t forget. 🏋️‍♂️ MIDDAY: Electrolytes I like to have these in my water bottle at the gym—it’s a routine that helps me stay hydrated through my workout 😴 PM: Iron + Sleep Support These are both taken before bed. It’s important to take iron away from food and certain other minerals (like calcium). I find it easiest to take on an empty stomach before bed. For a full list of my supplements (and a discount), leave a comment and I’ll send them to you. * This is what works for me, but make sure to talk to your healthcare provider if you’re unsure of your nutrient or supplement needs. by @mia_rigden
3
10 days ago
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I love eggs, but they don’t have as much protein as everyone thinks: about 6 grams per egg. You would have to eat 5 eggs to reach 30g (too many IMO). Here are five foods that have more: * ezekiel sprouted grain tortilla, 1 tortilla: 7g * pumpkin seeds, 1 oz: 8.5g * cooked lentils, ½ cup: 9g * shelled edamame, ½ cup: 9g * hemp hearts, 3 tbsp: 10g Instead of having eggs as your only protein in a meal, build on them: wrap two eggs in a tortilla, put them on a good piece of bread, add black beans, or scramble them with a few spoonfuls of cottage cheese. by @mia_rigden
1
12 days ago
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LABEL READING 101 | EPISODE 2 〰️ @foodforlifebaking tortillas 🌯 Anyone in my practice knows that I talk about these (and eat them) a lot. Have you tried them? Let me what you think! #nutritionfacts #healthycarbs #readthelabel by @mia_rigden
8
12 days ago
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Late summer in LA ☀️ by @mia_rigden
4
13 days ago
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SOUP SEASON 🍲 we’re having a heat wave in LA right now but I’m feeling it anyways. I love making soup, but not liquid and vegetable soup, like full meal soup. When the weather cools I make one every week for quick lunches, dinner and leftovers for the freezer. Cozy, satisfying, nourishing — soup is the best. I wrote a whole substack today on soup. If you want recipes, product recs and many more of my thoughts, comment SOUP and I’ll send you this link. Xx Mia by @mia_rigden
8
15 days ago
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A win for women 🥩🎉 The American Society of Hematology just raised the ferritin cutoff for iron deficiency. Ferritin is your stored iron, and for years a level as low as 15 ng/mL was considered fine. The new threshold for adults is 30 ng/mL. If you have heavy periods or are planning a pregnancy, it’s 50 ng/mL. Why this matters: so many women have been told their labs look “normal” while dealing with fatigue and hair shedding. Under the new guidelines, a lot of those numbers now count as iron deficiency. What to do: → Pull up your last labs and find your ferritin → Most labs haven’t updated their reference ranges yet, so don’t rely on the flag On the plate: red meat, seafood, and poultry have heme iron, the form your body absorbs best. With plant sources like lentils, beans, and spinach, add vitamin C (peppers, citrus, tomatoes) to boost absorption. If you supplement: → Take it on an empty stomach, away from food, coffee, tea, and other supplements (especially calcium) → I take mine (@needed) at night. Pick the time you’ll actually stick with. → If you struggle with supplements and your levels stay low, ask your doctor about an iron infusion. And no, you can’t diagnose it from “ferritin face.” Get a blood test. Save this for your next appointment and send it to a friend who’s always tired. by @mia_rigden
6
19 days ago
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Not not a skincare junkie 🙈 here are a few new products I tried recently and love 💁‍♀️💅 Comment LINKS and I’ll send you the full list xx by @mia_rigden
20
18 days ago
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