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Lisa Painter, BS 🎨 | Future Dietitian

@paintednutrition

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23 | M.S. Nutrition & Dietetics @gcu
life as an RD2BE 🌟☁️🍋

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🍗 My Go-To Healthy Chick-fil-A Order 🍃 12-count Grilled Nuggets + Kale Crunch Side Salad 🥗
Nutrition Facts (combined):
* Calories: 370 kcal
* Protein: 42 g
* Carbs: 15 g
* Fat: 16.5 g
* Fiber: 4 g

✅ High protein ✅ Low calorie ✅ Actually filling!
Fast food can fit your goals — you just need to order smart 😉
Follow @PaintedNutrition for more healthy fast food hacks!
#HealthyFastFood #HighProteinMeals #ChickFilA #LowCalorieMeals #NutritionTips #FoodSwaps by @paintednutrition

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a year ago

Last by not least is protein! 🥳 Here’s some information what protein even is, why it’s important for the body and overall health, and some animal vs plant based options to incorporate. by @paintednutrition

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2 years ago

Dietary fats are an essential nutrient for our health! Our bodies need them to absorb vitamins, produce hormones, providing lasting energy, and more. Extra virgin olive oil is my favorite kind of fat to incorporate because it is rich in monounsaturated fats and antioxidants which has been proven to reduce inflammation, support brain health, and protect against cardiovascular disease. 💌

Citation:
10.3389/fphar.2021.723040 by @paintednutrition

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2 years ago

We love carbs here!!! 😋 Swipe for some quick info on what are carbohydrates, why they are crucial for health, and some options to include in your meals! by @paintednutrition

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2 years ago

Some info on PCOS in the form of an infographic I made this week for my capstone in nutrition class! (One of the many infographics 😅) #pcosnutrition #pcos #pcosdiet by @paintednutrition

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2 years ago

My top 3 Trader Joe’s finds of the week and why I love them! 😍

1. Caramelized Onion & Bell Pepper Turkey Patties 🫑
- 1 patty contains 130 calories with 22 grams of protein
- Low fat and high in protein
- Easy to prepare and meal prep!! Comes pre seasoned so all you have to do is cook on medium high on stove about 5-6 minutes per side, or until internal temperature reaches 155 degrees.

2. Harvest Apple Salad Kits 🍎
- Super convenient with pre washed greens, pre portioned toppings, and dressing! Just toss and prepare!
- Great for pairing with a protein and a carb for meals

3. Baby beets 🥗
- Adds color, texture, and variety to salads
- Rich source of vitamin C, folate, potassium, and iron by @paintednutrition

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2 years ago

This past week I taught an easy recipe using herbs and veggies grown fresh from our campus garden here at GCU! 🌱👩🏻‍🌾🧺

Easy Pico De Gallo Recipe: (makes 8 servings)

Ingredients: - 1 cup finely chopped white onion (about 1 small onion)  - 1 medium jalapeño or serrano pepper, ribs and seeds removed, finely chopped (decrease or omit if sensitive to spice, or add another if you love the heat)  - 4 small limes (or ¼ cup lime juice)  - ¾ teaspoon fine sea salt, more to taste
 - 1 ½ pounds ripe red tomatoes (about 8 small or 4 large), chopped  - ½ cup finely chopped fresh cilantro (about 1 bunch)

Instructions:
In a medium-sized bowl, mix the chopped onion, jalapeño, lime juice, and salt. Allow the mixture to marinate for about 5 minutes while you prepare the tomatoes and cilantro. Once chopped, add the tomatoes and cilantro to the bowl and stir well. Taste the mixture and add more salt if needed to enhance the flavors. For optimal taste, let the pico de gallo marinate for 15 minutes or even several hours in the refrigerator. This pico de gallo can be stored in the refrigerator, covered, for up to 4 days.

Meals to make with it: 🫶🏼
- Taco bowls with grilled shrimp, steak, or chicken
- Stuffed avocados
- Simply with just tortilla chips and sour cream

Ideas to make it your own! 🤪
- Add fire roasted pepper
- Add a pinch of dried cayenne (or fresh)
- Use fresh squeezed mandarin orange juice with just a lil lime juice, then added fresh diced mango, too
- Add charcoal grilled sweet corn by @paintednutrition

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2 years ago

My cava order! 🌊🍲✨🧡

Greens/ greens Base:
- 1/2 arugula
- 1/2 black lentils (18 grams protein!!)

Main:
- Braised lamb (24 grams protein!!)

Toppings:
- Tomato cucumber mix
- Fire roasted corn
- Pickled onions
- Cabbage slaw

Dips:
- Tzatziki
- Red pepper hummus
- Roasted egg plant

Dressing:
- Balsamic date vinaigrette

Lemme know if you try!! 😋 by @paintednutrition

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2 years ago

Already had some coffee this morning before my 7 am food science class, but needed a bit more to get through studying for midterms 😅 (and post nail appt lol)

This is inspired by @missjenlifts

Here’s my order today: 🤎🫶🏼✨🍎🍂
Tall iced apple crisp nondairy cream chai
1 pump chai
Almond milk
Light amount of nondairy apple crisp cold foam
(Optional 1 shot of blond espresso) by @paintednutrition

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2 years ago

What is Vitamin D? 🌤️
- Fat-soluble vitamin essential for maintaining healthy bones by helping to regulate calcium and phosphate levels in the body.
- Obtained by exposure to sunlight and can also be found in certain foods and supplements.

Why is it important? 🌤️
- Crucial for bone health by promoting calcium absorption
- Immune system support
- Muscle strength
- Cardiovascular health
- Mood regulation
- Reduces inflammation
- Decreases chances of cancer, dementia, and infections

Best natural sources of vitamin D are found in fatty fish, egg yolks, cheese, mushrooms, and beef liver.

However many foods and supplements are fortified with vitamin D like dairy products and cereals.

#vitamins #vitaminsandminerals101 #micronutrients #holisticwellness #healthandwellness #healthandfitness #vitamind #explorepage #biohack by @paintednutrition

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3 years ago

☁️I’ll be honest with you- it took me years to get to this point. Looking back, I wish I could tell my 16 year old self that there is SO much more to life than chasing an unattainable body I thought would make me happy.

🦋Life is so much more fun and fulfilling when you let go of the unrealistic standards we put on ourselves.

☁️My life truly began when I switched from an critical view of myself to one that is gentle, flexible, and forgiving.

🦋 I heard a quote once that said, “It’s not about thinking less of yourself, but rather thinking of yourself less.” This statement is so true, and reminds me to focus on being a blessing to others when I find myself feeling insecure.

☁️Instead of killing yourself at the gym and beating yourself up that you don’t look like some of the girls you see on Tik Tok, switch your focus.

🦋Working out and eating healthy doesn’t have to look like crunching on celery sticks and driving yourself crazy.

☁️For me, working out can look like going to the gym, or it can look like going on a nature walk with friends.

🦋If I could give my past self some sisterly advice, I would say to not to take life so seriously.

☁️This life is so short. It really doesn’t have to be filled with self criticism, or a rigorous workout routine.

🦋Go outside, be present, and take in the beauty of the world around you.

#happyandhealthy #naturewalk #fitnessmotivation #brainmdhealth #healthylifestyle #balanceddiet #fitnessjourney #healthlymindset #explorepage #trendingnow #trendingsongs by @paintednutrition

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3 years ago

Some health tips you can start implementing TODAY ✨🚀

1. Aim for 20-30 grams of protein at each meal starting at breakfast. This target range is a perfect amount to help steady blood-sugar levels, dampen cravings, and support energy levels.

2. Fiber helps regulate the body’s use of sugars, helping to moderate hunger cues and blood sugar. Children and adults need at least 25 to 35 grams of fiber per day for good health, but most Americans get only about 15 grams a day. Great sources are whole grains, whole fruits and vegetables, legumes, and nuts.

3. Although there’s no magic number of steps people should hit each day, increasing your step count has numerous benefits. Benefits include retention of muscle mass, improvements in body composition, and stress reduction.

4. The average person does not consume nearly enough water when you factor in activity level and coffee consumption. To increase water intake, you can try fruit infused water (watermelon and lime is one of my faves) and make sure to drink a full glass before each meal.

#healthtipsoftheday #healthandwellness #healthtipsforwomen #transformation #trainhard #eatwell #eatwellbewell #2024 #lifestyle #nutrition #proteinpacked #waterintake #stepcount #movementbymk #fiber by @paintednutrition

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3 years ago