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Michelle Srour Saad MS, RD

@michsaad_rd

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👩‍⚕️Registered Dietitian
🍎 Eat to feel good 🍫
👊🏻Krav Maga Instructor- follow me @ms_kravmaga

POSTS STORIES REELS TAGGED

Prettiest girl for her sons bris 💕 @michsaad_rd

Makeup by @erikasabb 💄
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Text for appointments
347-554-1836

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All about that glow✨✨✨

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ARUBA 2024 ☀️
Great group of guys and gals no matter how late they’re out they dedicated themselves to getting up early and having a sick workout 🥊🥊🥊

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Today is another hard day. My heart is shattered. I am grieving. I am petrified. And I am hurting.
Although my immediate family & friends in Israel are okay, my extended brothers & sisters have been kidnapped, raped, tortured, & mutilated in cold blood.
Itai & Hadar, a beautiful young couple who hid their twin babies before Hamas invaded their home - they were someone’s parents.
Mor, an elderly woman, had her murder live streamed on her Facebook by Hamas - she was someone’s grandmother.
Tamar, Yonatan, & their children Shachar (6), Arbel (6), Omer (4), all brutally slaughtered by Hamas, an entire family erased - they were someone’s neighbor.
Erez Kalderon, 12 years old, kidnapped by Hamas - he is someone’s nephew.
Noi, brutally murdered in the music festival - he was someone’s brother & friend.
Ariel, six month old baby, kidnapped & locked in a cage by Hamas - he is someone’s grandchild.
The innocent Israeli woman with the gray pants in the circulating video, raped, abducted, and paraded in the streets by Hamas - she is someone’s best friend.
The 260 innocent souls that were slaughtered at the music festival - they were someone’s students, co workers, confidants, child.
The Israeli forces, the reservists who voluntarily left their homes sacrificing their lives as they report to reserve duty - they are someone’s parent, child, spouse, uncle / aunt, cousin, best friend, favorite person.
These are my people. These are my someone’s.

To the Hollywood stars who stand up for Black Lives Matter & support everything else: your silence is deafening.
To the professional athletes, American idols, the politicians who utilize their platform when it benefits them or the people around them: your silence is deafening.
To the American people who didn’t even bat an eye & looked the other way: your silence is deafening.
To the people I believed were my supporters, my friends: your silence is deafening.
900+ killed, 2100+ wounded simply for being a Jew.
Your silence is utterly deafening.

This is no longer a fight for peace. This is a war against humanity.
#NeverAgain ? It’s happening now.
World, where are you?

We will continue to prevail.

עם ישראל חי
🇮🇱

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Congratulations to our dietitian, Michelle Srour Saad, who completed The CDR Training in Obesity for Pediatrics and Adults! @mich_saad

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Most of the time that I post, I’m talking to myself too. This is one of those posts:
There are times that I get so tired - physically, emotionally, mentally. It can get exhausting having to fight my body on the daily. It can be frustrating & draining. Sometimes when you’re underwater, you gotta just relax & let your body rise itself to the top. And then you wake up & do what you can to be stronger. To be better. To be smarter. To be you.
Growth isn’t always linear. You can take two steps forward & one step back. But you’re still one step ahead of where you used to be.
@adelesarmy22 said earlier this morning, “There is always a way to progress & regress.” The choice is yours & only yours.
Thank you, Adele for reminding me to dust off my shoulders & do the things I think I cannot do.
I may not be able to do the things you do, but I just did my first concrete (slightly modified) workout! 🏋🏻‍♀️
#BecauseICan

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🍞Nostalgic Fish Sandwich with Tartar Sauce🐠

Yields: 1 Serving

Ingredients:

· 4 oz of Cod Fish
· 1/2 tsp of lemon pepper
· 1/2 tsp garlic powder
· Salt to taste
· Cooking spray
· 1 Schmidt Oldtyme 647 Burger Bun
· 1 TBS tartar sauce (recipe below) OR low fat mayonnaise

Optional Tartar Sauce recipe
Yields 8 servings
Serving Size: 1 TBS

Ingredients:

· 1/2 cup low fat mayo
· 1 TBS fresh lemon juice
· 1 TBS capers (optional)
· 1 tsp dried dill
· ½ tsp Dijon mustard
· Salt and Black pepper to taste

Directions:

1. Rinse fish and pat dry.
2. Season fish with lemon pepper, garlic powder, salt, and ¼ tsp olive oil.
3. Spray grill pan with cooking spray and grill fish on medium heat for 2-4 mins on both sides.
4. In the meantime, make tartar sauce recipe by mixing all ingredients.
5. Toast high fiber bun and smear with 1 TBS tartar sauce, add in your grilled fish, lettuce, and tomatoes.

Serve with side salad and roasted carrot fries

ENJOY!!!

Nutrition Facts Per Serving (fish sandwich with 1 TBS Tartar sauce):

225 calories · 4 grams fat · 25 grams carbohydrate · 10 grams fiber · 2 grams sugar · 30 grams protein · 452 milligrams sodium

One Serving Is Equivalent To: 1 carbohydrate · 1 fat · 4 proteins

Nutrition Facts Per Single Serving of tartar sauce: 16 calories · 1-gram fat · 2 grams carbohydrate · 1 gram fiber · 0 grams sugar · 0 grams protein · 163 milligrams sodium

Recipe by Michelle Saad MS, RD

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What is DIET Connection and what does it mean?

DIET Connection is the name of our practice and is a program developed to teach you how to connect your mind and body. Because health & nutrition it’s not only about the food we eat, but how our bodies relates to it!

At our practice, we do not use the word Diet in a traditional sense.
The word D.I.E.T. stands for:
- Determination
- Intake
- Energy Expenditure
- Total Transformation

We use D.I.E.T. as the map that will guide you through the journey of becoming a healthier, happier and better you!

To learn more about our Program, Welcome Kit, Recipes, and Journal contact our office at
📞 718-376-1616
We happily take insurance :)

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Just in time for Shabbat... Delicious
Carbless Chicken “Noodle” Vegetable Soup
Yields: 8 servings

Ingredients:
• 2 medium zucchinis, chopped
• 2 celery stalks, chopped
• 2 stalks of carrots or ~ 10 baby carrots, chopped
• 1 large skinless chicken breast on the bone (a little less than 1 lb.), I used half a large split chicken breast
• 2 packs of shirataki noodles
• Salt and Pepper to taste

Directions:
1. In a large pot, boil the chicken on medium heat until fully cooked.
2.While the chicken is boiling, wash and chop up the zucchini, celery, and carrots.
3. Once the chicken is cooked, remove from water, debone and shred the chicken. (Do NOT throw out the boiled water!)
4. Add the shredded chicken, chopped veggies, and 2 packs of shirataki noodles to the left-over chicken water. Then fill the rest of pot with water until ¾ is full. Add salt and pepper to taste.
5. Boil/ simmer the soup for about 15 min, uncovered.
6. Once the soup has been boiled for 15 minutes, turn off the fire and cover the soup. Let it sit for about 30 minutes (the soup will continue cooking).
7. ENJOY!!!

Nutrition Facts Per Single Serving:
50 calories · 0 grams fat · 5 grams carbohydrate · 2 grams fiber · 2 grams sugar · 5 grams protein

One Serving is Equivalent to: ½ Protein

Recipe by Michelle Saad MS, RD

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Perfect side veggie!
Creamy Cauliflower Soup 🥣
Ingredients:
·      1 medium white onion 🧅
·      1 medium cauliflower head
·      1 ½ cups unsweetened almond milk
·      1 tsp extra virgin olive oil (& cooking spray as needed)
·      2 TBS powdered consommé
·      Salt and pepper to taste
Directions:
1.    Chop onion and sauté in olive oil and cooking spray in medium-large sized pot on medium heat until golden.
2.    While the onion is sautéing wash and chop up the cauliflower.
3.    Once the onion is golden, add the chopped cauliflower and 1.5 cups of water to pot.
4.    Add 1 TBS of consommé and salt and pepper to taste. Boil the cauliflower, onion and spices for 20 minutes or until tender on medium heat.
5.    Next, take out the cauliflower from the pot (try not to get much water) and blend cauliflower pieces and onions in a blender (Do NOT throw out extra water from the pot!)
6.    While the cauliflower is blending, add one and half cups of almond milk to the left-over water, along with 1 TBS of consommé and salt and pepper to taste. Boil the almond milk and water.
7.    Once boiled add the blended cauliflower to the mix and simmer for a few minutes.
8.    Optional: Once ready you can sprinkle dried parsley to taste
9. ENJOY!!!!

Nutrition Facts Per Single Serving:
58 calories · 1.6 grams fat · 10 grams carbohydrate · 2 grams fiber · 4 grams sugar · 2.3 grams protein

One Serving is Equivalent to: ½ Carb

Recipe by Michelle Saad MS, RD

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🥗Following up on meal prep!
Swipe through the pictures to see how QUICK and EASY this lunch was made!😉
Are you usually in a rush in the morning? Try getting ready to eat greens!🥬These are delicious and super easy to use.
I had homemade balsamic dressing in the refrigerator along with my favorite plant based veggie burger + whole grain bun (not pictured)

Let us know if you’d like the balsamic dressing recipe!

Want to learn more about plant based? Look out for our next post on the health benefits of plant based foods!

Photos by @mich_saad

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🥗Do you meal prep? Is it too complicated for you?
😉This is a picture of last nights dinner that is ready for today’s lunch!
Meal preparation is great for busy days (especially AT HOME🏠) and 🏃‍♂️on the go! It will help ensure you are getting in good nutrition💪🏻 even when you don’t have time for it! Meal prepping will also prevent you from skipping meals and getting to that dinner table starving! 🥴

🍴Preparing meals does not have to be time consuming or complicated! Here are a few tips on easy ways to “meal prep”:

1. 🥗Always have cut up lettuce or veggies in the refrigerator! How? When cutting up a salad for one meal, jus chop up the entire package and store in an airtight container. This will keep it fresh and ready for your next meal.
2. Keep protein options ready available; hard boil a bunch of 🥚eggs at the start of the week, keep tuna cans, canned beans, string cheese, and all natural peanut butter 🥜 on hand, and store veggie burgers, chicken, and 🐟fish in the freezer!
3. 🥣Eat your leftovers! While putting your plate away after dinner, make an extra plate of leftovers for lunch the next day! This is the easiest way to have your lunch ready when needed!
4. 🍎Always have fruit around! Don’t have time to cut up a watermelon or cantaloupe? Keep apples, 🍊tangerines, 🍑peaches, 🍐pears, 🍇grapes and 🍓berries around they’re easy to rinse and eat!

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