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Lizenia Pazmin | Dietitian / Dietista /Nutricionista

@lulonutrition

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So how do we combine the benefits of fiber with flavor ?

👀Look at what you’re already eating that has fiber.
Rice , lentils tortillas , fruits , leafy greens ?

👀Look at where you can add more fiber rich foods: a dish you can a veggie to ? Add fruit to your snack or meal .

👀Look at your budget
2 suggestions
❄️Frozen fruits and veggies

🫘legumes ( alone or mixed with animal protein) are affordable. Dry or canned both have nutritional value.

💫Follow, like , and share for more tips and Nutrition education for parents and the village .

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💖 LIKE, SHARE, SAVE to support PCOS Awareness! 💖

It is PCOS Awareness Month, and in recognition of this, I want to dedicate a post to this condition that affects 1 out of 10 women. I already have a couple clients with PCOS, so I'm fairly familiar with this condition and its dietary intervention/protocol. Let me break it down for you if this is new to you.

PCOS stands for Polycystic Ovary Syndrome. It is characterized by having 2 of the following:
1. Cysts on your ovaries (confirmed through a transvaginal ultrasound).
2. Irregular or missed period due to dysregulatory ovulation.
3. Hyperandrogenism, or excess androgens (testosterone an other male sex hormones).

Dependent on the type of PCOS, other symptoms "cysters" can experience include:
👉🏼 acne
👉🏼 hirsutism (male-pattern hair growth)
👉🏼 weight gain
👉🏼 hair loss
👉🏼 difficulty getting pregnant
👉🏼 insulin resistance

🛑 Swipe through the slides above to learn more specific stats!

Some dietary interventions include:
🥬 adding more leafy greens to your plate!
🍞 opting for whole grains
🌰 choosing foods rich in monounsaturated fats (nuts, seeds, avocado, olive oil)
🐟 getting enough omega-3 fatty acids in to promote anti-inflammation (fatty fish, flaxseed meal, walnuts, chia seeds)
💊 adding supplements if necessary after consulting with an RD

Are you or someone you know struggling with PCOS? Tag them if so! Learn more through 1:1 nutrition counseling with me! Book your consultation through link in bio.

#rd #rdn #registereddietitian #dietitian #nutritionist #nutrition #rdchat #dietitiansofig #PCOS #PCOSAwareness #PCOSAwarenessMonth #polycysticovarysyndrome #MNT #nutritiontherapy #dietaryintervention

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⭐️ Save this post, as it will be a series!!

Hay hay, ladies! I have been speaking about my passion for women's health on this account for some time now, and I cannot believe that I haven't created any posts specifically about the phases yet! 😯🙈⁠
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The 4 phases of the menstrual cycle are the:⁠
💖 Follicular phase⁠
💖 Ovulatory phase⁠
💖 Luteal phase⁠
💖 Menstrual phase⁠
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Let's start with the follicular phase...⁠
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The follicular phase begins the first day AFTER your last bleed. Since you are just coming off your period, your estrogen & progesterone levels are at their lowest (and in turn, so is your energy).⁠
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The follicular phase lasts anywhere between 8-13 days for women. We're all different in terms of the length of our menstrual cycle and duration of each phase.⁠
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As every day goes by in this phase, your estrogen levels slowly rise, and our energy begins to return. Light cardio, such as hiking, light jogging, and swimming compliments this phase, your hormones and your energy levels.⁠
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Incorporating phytoestrogens and fermented/probiotic foods into your diet can help regulate hormonal balance in this phase.⁠
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And to nourish ovarian follicle development in preparation for a successful ovulation, making sure that you're consuming enough selenium, vitamin E, B vitamins, and omega 3s are nutrients to cover.⁠
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All in all, this phase is prepping our ovarian follicles to release an egg for ovulation. We want to support this process whether or not we want to conceive because it's conducive to a healthy reproductive system, and as a ripple-effect, overall health.⁠
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What questions do you have about the follicular phase? Don't forget to share with you lady friends!⁠
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#rd #rdn #registereddietitian #dietitian #nutritionist #nutrition #rdchat #dietitiansofig #womenshealth #follicularphase

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Found some joy this morning at the Printer’s Row Farmer’s Market! 👩🏽‍🌾

Along with:
🫐Blackberries
🍑Peaches to make my oat bar recipe
(I’ll reshare this week)
🥒Summer squash
🍅Mixed heirloom tomatoes
🧀 Apricot honey 🍯 brie cheese and dill havarti
🌻 Sunflowers 😍

Thank you again @starfarmchicago !! 🙏🏼

Heading to go rock climbing & brunch with a new & old friend. 🥰 Have a great weekend!!

#farmersmarket #weekend #shoplocal #supportlocalfarms

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Ya gotta love the rainbow 🌈 of colors our foods provide us! 😍 Did you know that these color pigments are actually phytonutrients that have an array of health benefits? They sure are! This is one of a few reasons why we should add color to our plates! 🍽️ Another reason is that different foods feed different good bacteria in our gut, diversifying our microbiome for optimal gut health.

Here are some fun health benefits and facts about the phytonutrients listed above:
⭐🤍Note: Anthoxanthins (not seen above) are white/cream/yellow fruits and veggies that act as powerful antioxidants. Examples include cauliflower, onions, potatoes, turnips, garlic, and mushrooms.

💙 💜 Anthocyanins are blue and purple fruits and vegetables. "Anthocyanins possess antidiabetic, anticancer, anti-inflammatory, antimicrobial, and anti-obesity effects, as well as prevention of cardiovascular diseases". -NCBI

♥️ Lycopene, or pink and red containing foods, offers partial protection against prostate and breast cancers (among others) and promotes heart health.

🧡 💛 Red and yellow foods are colored this way due to beta carotene, a form of vitamin A. These foods are great for eye health, cell growth and function, cognition, and skin health/protection.

💚 Last but not least, we have our green foods that contain chlorophyll. "These foods are rich in cancer-blocking chemicals like sulforaphane, isocyanate, and indoles, which inhibit the action of carcinogens (cancer-causing compounds)". -Harvard Health

All phytonutrients act as antioxidants and anti-inflammatory. Let's add some to your diet this upcoming week! I am hosting another unofficial Rainbow 🌈 Plate Challenge. I will post details tomorrow, but who's in?! Commit in the comments below. 👇🏼

And share this post to spread the 🌈 word and love!

Happy Saturday, friends!

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Off to a great start this Saturday morning! ☀️ We picked up some iced coffee 🧊☕️ to go and walked up to the Printer’s Row Farmer’s Market. I purchased from the @starfarmchicago booth again plus another stand. I love supporting these local farmers!! 👩🏻‍🌾🧑🏼‍🌾🧑🏾‍🌾👩🏽‍🌾🥰

Seen above:
🌱 radishes
🍅 heirloom tomatoes
🌿 purple kale
🫑 poblano peppers
🌱 tiger stripe beans
🌶 snacking peppers

Trying new plant foods is fun 🤩 and I am gearing up for our rainbow 🌈 plate challenge starting this Monday! I’ll share the details later today or tomorrow morning.

What are you up to?
Enjoy your Saturday!!

#saturday #farmersmarket #rd #rdn #registereddietitian #plantbased #plants #yum #freshfood #wholefoods

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⭐️ SAVE, SHARE, TAG! ⭐️ ⁠
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This Monday Motivation post is sincere and infectious! Can you feel it? Spread this positivity and encouragement to your best RD2BE friends. 💌⁠
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Tag them in the comments below so we know who you and they are. We can't wait to see the next generation of phenomenal dietitians. 🌠 ⁠
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P.S. How can we help you stay organized and achieve your goals this week? Can we supply free resources? Set you up with a specialized study session? Let us know! We're here to help. Let's make this week ahead a good one.⁠
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#RD #RDN #registereddietitian #dietitian #dietitiansofinstagram #dietitiansofig #dietitianapproved #rdapproved #rdchat #nutrition #nutritional #nutritionfacts #dietitianvsnutritionist #rd2be #dieteticinternship #nutritionmajor #futurerdn #dietitianhumor #dietitianmemes #registereddietitiannutritionist #futurerd #dieteticstudent #dieteticsmajor #nutritionstudent #futurenutritionist #futuredietitian #youknowyoureadieteticsmajorwhen #dietitianmemes #rdtob #nutritionandietetics

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We hope you all are tapping into and enjoying all of the incredible #BMHW21 programming thus far! 🌱 As you continue to engage with #BlackMamas, practitioners and advocates alike throughout the week, don't forget that we are still collecting pregnancy stories for Season Two of NATAL.

Over the past week and a half, we've heard from Black folks from California to Alabama about their experience accessing reproductive care in rural communities. 🌱 So whether you've had an abortion, a pregnancy loss, a live birth -- or are currently pregnant -- we'd love to hear your story.

We are especially interested in hearing from Black queer, trans, and/or non-binary folks, as well as Black immigrants or first-generation Americans who call #ruralamerica home. 🌱

To learn more about Season Two and how to share your story, visit our bio link. 🌱 Submissions close this Friday, April 16 at 11:59 PM PT. If you have any questions at all, please feel free to hit us up at hello@natalstories.com!

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Hey future dietitians! The spring 2021 DICAS application deadline is just 39 days away! Use these tips to make sure your application stands out above all the rest.
Will you be applying for the spring matching? Leave a comment! ⬇️
⠀
#RD2Be #FutureDietitian #Dietitian #DietitiansOfInstagram #DietitiansOfIG #Dietetics #DieteticsStudent #DieteticIntern

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NATAL family, it 👏🏾 has 👏🏾 been 👏🏾 a 👏🏾week. One that has had many of us a bit tense, anxious, or even simply exhausted. And our latest episode was a powerful account of pregnancy loss and life after for two Black mothers.

So we get it, the weekend is here and it's time to recenter. Join NATAL executive producer Gabrielle Horton and NATAL's Mental Health Advocate Araya Baker for a very special edition of #NATALChats. The two will explore some mindfulness techniques and practices that can help all of us to find a bit of calm through it all. ✨🙏🏾

Grab your morning tea, get a good spot on the couch, and join us tomorrow! Saturday, July 11 at 12 EST / 9 PST here on IG Live.

✨ More on Araya: Araya is a therapist, writer, and educator, who is known for synthesizing activism and mental health. For nearly a decade, Araya has been deeply involved in transformative mental health advocacy initiatives aimed at empowering underserved communities––from contributing to the formation of the city of Houston’s first public mental health survey, to serving as a crisis counselor for the National Suicide Prevention Lifeline, as well as The Trevor Project, the leading crisis lifeline for LGBTQ+ youth.

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Don’t be scurred 💁‍♀️💪🏼💯❤️#stronggirlslift #fitness #fitnessmotivation #girlbeastmode #beasting #ilovememes

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Army family, through out the years I have met amazing people and every time we move I miss them. #armyfamily #friends

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