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Savanna Malki | Registered Dietitian(@savvvynutrition)'s profile avatar HD Profile

Savanna Malki | Registered Dietitian

@savvvynutrition

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I’m so excited to share that I passed my dietetics exam last week and can finally/officially say that I’m a Registered Dietitian 🥹 I’ve dreamt of this day for a long time and I can’t wait to see what the future holds! 💛 by @savvvynutrition
58
2 years ago
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A well-balanced, nutrient-rich breakfast is crucial for a healthy start, yet many people skip it due to a busy lifestyle, lack of morning hunger, or a dislike for breakfast foods. Here are 5 tips to help you incorporate breakfast into your morning routine 🌱: 1. Start small. If you don’t typically eat breakfast, you can try to include easy-to-grab options like yogurt with nuts and fruit, rice cakes with nut butter and a banana, or an avocado and egg on an English muffin. These choices are gentle on the stomach, convenient, and meet your morning energy needs. 🥜 2. Make it colorful. Add a burst of color to your breakfast plate by incorporating a variety of fruits and vegetables. Each color contributes unique health benefits and nutrients to enhance the overall nutritional value of your meal.🍓 3. Eat foods you enjoy. As someone who looks forward to breakfast every morning, I always make sure to include foods I genuinely love to eat. So finding a couple meals that excite you can help to ensure you are eating a nutritious breakfast. 🤗 4. Plan ahead. Whether it's making overnight oats, pre-boiling eggs, or setting the alarm 15 minutes earlier. Planning makes the breakfast routine more accessible, even for those on the go. ✍🏼 5. Create a morning routine. Enhance the breakfast experience by incorporating a morning routine. For instance, I enjoy listening to a podcast or music while preparing breakfast. This adds an enjoyable touch to the start of your day. 🌻 Remember that the key is to make breakfast a positive and personalized experience. Gradually introducing a variety of options and making it an enjoyable routine can help shift your perception of breakfast (this can especially encourage those who don't typically eat breakfast to give it a try). 🙌🏼 by @savvvynutrition
4
3 years ago
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What I ate today as a dietetic student 🌱 🍳 Breakfast: 2 hard boiled eggs, avocado, whole wheat english muffin, arugula, sriracha + ☕️ coffee with a scoop of collagen powder 🍫 Snack: OWYN chocolate protein shake 🍌 Lunch: Greek yogurt, banana, blueberries, almonds, cinnamon (didn’t have much time to make lunch 😅) 🫐 Snack: gomacro bar (this flavor is SO good) 🍝 Dinner: whole wheat pasta, chicken sausage, broccoli, tomato pasta sauce, chili flakes 🫖 Nighttime: chamomile tea These are some of my go-to quick, easy, and nutritious recipes (especially on long, busy days)! I like to add in protein shakes and protein bars to make sure I’m meeting my nutrient needs. 💪🏼 The nutritional choices in this video are based on my personal preferences and lifestyle, but it’s important to note that every individual has different likes/needs. So make the food choices that you enjoy and make you feel good! 🤗 by @savvvynutrition
7
3 years ago
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…one decade later 🍔 I haven’t had a burger (let alone red meat) in almost 10 years! I love being able to reintroduce new foods into my diet. However, it’s important to do so mindfully and see how your body reacts to it (and adjust accordingly). Even though this isn’t viewed as the most “healthy” meal, you can still enjoy burgers and even try to make them more nutritious by adding more veggies. My classmate (@bites.withjoy) mentioned something that stuck with me and I live by - “nutrition by addition.” This means that instead of framing your dietary choices in terms of what you can’t have, focus on nutritious foods that you can ADD to your meal to make it more balanced. This approach can lead to a more optimistic mindset AND provides your body with the nutrients it needs. When you focus on adding a variety of nutritious foods, you may even discover new flavors and textures that you enjoy. This can make the process of improving your diet more enjoyable, leading to a more positive mindset around eating healthfully! 💛 by @savvvynutrition
51
3 years ago
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Appreciation post ✨ I just wanted to say thank you to all of you for your continuous support on my posts and videos, it means a lot to me. I love sharing nutrition information with you and I can’t wait to continue doing so in the future! 🌱 If there are any nutrition related topics you want to learn more about, please don’t hesitate to ask me, I’d be more than happy to answer your questions. 💡 Have a wonderful day 🤗 by @savvvynutrition
23
3 years ago
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Did you know about 1 in 6 people worldwide experience infertility in their lifetime? Infertility is defined as the inability to get pregnant after one year (or longer) of trying. While infertility is commonly associated with women, it's essential to recognize that it can also stem from factors affecting men.🤰🏼 Various lifestyle elements can influence your fertility. Factors like age, genetics, and socioeconomic status may be more challenging to manage, while aspects such as diet, exercise, and overall health are within your control. 🌱 More research is required to fully understand the exact link between diet and fertility, but current evidence suggests that a healthy diet, particularly the Mediterranean diet, supports female fertility. Conversely, the Western Diet may have adverse effects. Optimal fertility outcomes are associated with a balanced diet comprising fruits, vegetables, whole grains, protein, and healthy fats. How you eat before pregnancy is just as important as during pregnancy! 🍓 There are many other factors that can impact fertility and not everyone will have similar experiences; therefore, it’s always best to speak to a healthcare professional or registered dietitian before making any serious changes. 🩺 #holistichealth #fertility #functionalnutrition #savvvynutrition #evidencebased #womenshealth #hormonebalance #nourishyourbody References: World Health Organization. (n.d.). Infertility. World Health Organization. https://www.who.int/health-topics/infertility#tab=tab_2 doi:10.1093/advances/nmab068 doi:10.3389/fpubh.2018.00211 doi:10.1016/j.ajog.2017.08.010 doi:10.3945/ajcn.115.112185 doi:10.1186/s40748-022-00139-9 doi:10.3389/fendo.2019.00346 by @savvvynutrition
1
3 years ago
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My favorite breakfast order - eggs benedict 🍳🥑🥔🍅 Reminder to enjoy a delicious breakfast today (and everyday) that fuels and nourishes your body! What’s your go-to breakfast dish? 😋 by @savvvynutrition
11
3 years ago
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We always hear that we need to eat more plant-based foods because they’re rich in antioxidants and we know that antioxidants are good for us, but what exactly are they? Check out my post to find out! 🍓 The anti-inflammatory and anti-aging properties of antioxidants can be particularly beneficial in addressing women's specific health issues, including certain types of cancer, heart disease, the aging process, and overall well-being and longevity. ✨ Eating a well-balanced diet that includes fruits, vegetables, whole grains, nuts, and seeds not only helps you meet your recommended nutrient intake but also provides a double benefit by supplying your body with natural antioxidants. It's like getting two benefits in one! 🍋 Studies highlight that the protective properties of natural antioxidants are most effective when derived from dietary sources. In contrast, antioxidant supplements may not provide similar protective effects. Thus, opting for whole foods as a source of these natural antioxidants is more advantageous in maximizing their benefits. 🍫 #functionalnutrition #health #balance #savvvynutrition #evidencebased #wellness #womenshealth #nourishyourbody References: doi:10.1007/s13197-019-03952-x doi:10.3390/biom8040124 doi:10.1007/s12291-014-0446-0 doi:10.1002/fsn3.3217 doi:10.1111/nbu.12278 by @savvvynutrition
0
3 years ago
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East-to-make, nutritious breakfast 😋 🥖 Sourdough bread: good source of carbohydrate 🍳 Eggs: high-quality protein & contains choline, vitamin B12, & vitamin D 🥑Avocado: rich in monounsaturated fats & contains potassium, vitamin K, & vitamin E 🌱 Arugula: good source of vitamin K, vitamin A, & vitamin C 🫒 Olive oil: rich in monounsaturated fats 🍋 Lemon: rich in vitamin C What’d you have for breakfast today? ☀️ by @savvvynutrition
4
3 years ago
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Did you know that peak bone mass occurs around the age of 30? Peak bone mass is the point at which your bones are at their strongest and densest. As you grow older, this density gradually decreases, and your bones become somewhat less resilient. 🦴 Research indicates that women over the age of 50 are twice as likely to develop osteopenia (low bone density) and four times as likely to experience osteoporosis (severe bone density loss) compared to men. This heightened risk of fractures can negatively impact one's quality of life. 😥 The increased risk of bone-related diseases in women stems from the decline in estrogen levels during menopause, as estrogen plays a critical role in maintaining bone health. This susceptibility may also be influenced by women's typically smaller bone size, accelerated bone loss, and lower bone density. Nonetheless, men are also susceptible to bone diseases, which tend to be age-related and become more prevalent after the age of 70. 🚻 For optimal bone health, it's crucial to focus on nutrition and exercise, particularly when you're young and your bones are still forming, to take a proactive preventive approach! 🧘🏼‍♀️☀️🥛 #savvvynutrition #evidencebased #womenshealth #hormonebalance #nourishyourbody #functionalnutrition References: doi:10.14740/jocmr2970w doi:10.1016/j.csbj.2019.07.005 doi:10.1155/2018/4840531 U.S. Department of Health and Human Services. (2023, August 4). Calcium and vitamin D: Important for Bone Health. National Institute of Arthritis and Musculoskeletal and Skin Diseases. https://www.niams.nih.gov/health-topics/calcium-and-vitamin-d-important-bone-health#:~:text=Vitamin%20D%20promotes%20bone%20health,our%20muscles%20and%20immune%20system Healthy Bones at every age - orthoinfo - aaos. OrthoInfo. (2021). https://orthoinfo.aaos.org/en/staying-healthy/healthy-bones-at-every-age/#:~:text=Most%20people%20will%20reach%20their,proper%20nutrition%20and%20regular%20exercise by @savvvynutrition
0
3 years ago
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One of my favorite go-to dinner bowls that can all be easily and quickly prepared in just 20 minutes! I use an air fryer to cook the sweet potato, tofu, and garbanzo beans, and I use frozen rice for convenience 👩🏼‍🍳 • Jasmine rice • Sweet potato • Tofu • Garbanzo beans • Arugula • Avocado • Sriracha & mustard This dish keeps me full and satisfied for quite some time 😋 by @savvvynutrition
9
3 years ago
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Did you know that 90% of women do not meet the recommended fiber intake? For adult women, it’s recommended to get around 25 grams of fiber per day, but according to the Dietary Guidelines of America, many women do not consume enough of this vital nutrient! 🥦 Fiber is such an important nutrient that tends to get overlooked. It’s a non-digestible carbohydrate found in plant foods such as beans, lentils, nuts and seeds, fruits, vegetables, whole grains, popcorn, avocados, and so much more. 🥑 Eating fiber has a ton of health benefits–it can help to reduce the risk of heart disease, type 2 diabetes, obesity, and other chronic conditions. In addition, it’s associated with decreased risk of gastrointestinal disorders, such as constipation, irritable bowel syndrome (IBS), and colon cancer. Including a wide range of soluble and insoluble fiber in your diet can improve your gut health and help reduce inflammation–the root cause of many chronic diseases! 💩 NOTE: If you don't typically eat a lot of fiber, it’s best to increase your fiber intake gradually so that your body can adjust accordingly. With the added intake of fiber, it’s also important to drink enough water to reduce the risk of constipation. For women the recommended intake of fluid is about 11.5 cups (from food and beverages), but this can vary depending on physical activity levels and body weight. 💧 To ensure I am meeting my recommended intake of fiber, I aim to add more fiber into my diet in simple, easy ways, such as sprinkling chia and hemp seeds on top of my yogurt bowls, swapping simple carbohydrates for whole grains, and adding a source of vegetable to most of my meals. 🥕 Comment down below how you are going to increase your fiber intake this week! 🤗 #functionalnutrition #guthealth #savvvynutrition #evidencebased #womenshealth #nourishyourbody References: doi:10.3390/nu12103209 doi:10.3390/microorganisms10122507 U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. Akbar A, Shreenath AP. High Fiber Diet. National Library of Medicine. https://www.ncbi.nlm.nih.gov/books/NBK559033/. Updated May 1, 2023. by @savvvynutrition
6
3 years ago
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