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Poor Bobby he’s such a good sport 😂😅 Shout out to @strykerstronger for filming!! 👏🙌🎉 #pickleball #pickleballtiktok #pickleballhumor #pickleballislife #picklr

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Said what I said 😅🫶🏻

And please, just please…continue to eat fruit. No, I’m not worried about the sugar in your watermelon this summer!
However, I do understand and empathize with people that are confused and don’t know where to turn to for nutrition education. Let me help you! ❤️

#rd #dietitian #wellness #balance #health #registereddietitian

RD • dietitian • propaganda • trends • wellness • nutrition

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Probably not the answer you’re expecting:

As an RD, I review people’s diets (what they typically eat and when) all day long.

Something I see on most people’s forms….no food from 12:30pm-6pm ‼️Most people eat lunch and then get busy working, drive home or workout, then cook dinner and proceed to eat ravenously at 6pm or later. I get it!!

That’s a huge gap of time with no food. Eating a small protein and fiber rich snack ~3pm will help stabilize your blood sugar AND help to prevent overeating later in the day!
Ex: apple + cheese stick, yogurt and berries, beef stick and banana

You know when you snack on dinner while making it?? This might help prevent that from happening too!!

Lastly, this will probably then help you stay in an appropriate calorie range for the day too. Can you tell I’m a fan of the 3pm snack?? 😌

#rd #dietitian #wellness #health #balance #registereddietitian #3pmsnack #snack #bloodsugarbalance #bloodsugarmanagement

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I may never buy Tru Fru again?? I’ve unlocked my newest favorite dessert. 🔓🍫

Treats with some fiber in them made for the week ✅

In a silicone mold or mini cupcake liner:
Layer 1: Melt 1 @hukitchen milk chocolate bar in microwave, stirring every 30 seconds. Place in molds and then put in fridge for 30 min.
Layer 2: Add melted nut butter of your choice and place in fridge for 30 min.
Layer 3. Add raspberry chia seed jam or jam of your choice. Place in fridge for 30 min.
• raspberry chia seed jam: 1/2 cup frozen raspberries are put in microwave and then mashed, 1T water and 1/2t honey is added, followed by 1T chia seeds. Mix and let set in fridge for at least 30 min.
Layer 4: Melt 1 @hukitchen milk chocolate bar in microwave, stirring every 30 seconds. Pour on molds. I added flakey sea salt and then put in fridge for 30 min.

#rd #dietitian #balance #wellness #chiaseeds #raspberryjam #trufru #dessert #fiber #registereddietitian #health

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Allll the credit for the recipe/inspo goes to @blaircoooley !!
This is unreal.

I made slight changes and used what I had on hand but this is my newest hyper-fixation meal ✨

In a small dish:
~1/2c frozen raspberries (what I had on hand)
- juice of ~1/4 lemon (we don’t measure in this house)
• microwave for 30 seconds and then mush the fruit
- mix in 1T chia seeds and some honey 🍯
• put in fridge for ~30min

In another bowl:
- add your choice of yogurt (I did vanilla Greek)
- can add protein powder but I did 1T whipped topping 😋
- 1/2t vanilla extract

Take chia seed fruit mixture out of fridge. Add the yogurt layer.

I sprinkled with @cascadianfarm honey cashew protein granola and some graham cracker crumbs!

This would be sooooo easy to meal prep for a weeks worth of lunches! The chia seeds are the star of the show and really help thicken it. They also are full of healthy fats, fiber, and protein ✅✅✅

#rd #dietitian #wellness #registereddietitian #lunch #raspberrycheesecake #lemon #balance #lunchideas #cheesecake #chiaseed

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6 things I wish I would’ve done while competing as a college athlete ⬇️ (that I now do as an active human):

1. Tracked my fluids better. Some days I swear I probably got in 24oz which is terrifying!! I swam for 2-3.5 hours daily and lifted 3x/wk 💀

2. Eat according to my training load. Turns out skinny pop for dinner some nights isn’t an awesome idea! 😅

3. Establish care with a primary care doctor for routine bloodwork/check ins. I did quick routine physicals with random doctors to get papers signed. But I definitely thought I was invincible! LOL!

4. Sleep! We didn’t have Oura rings + Apple watches that tracked sleep. But the doom scrolling and caffeine at 7pm to keep studying was real.

5. Eat before a workout and consider intra workout carbs like applesauce or sports drinks. We exercised for way too long to not be fueling & re-fueling.

6. Mental check-ins: therapy, church, yoga, visualizing races, body awareness, etc. I was just winging it and this ended in tears sometimes lol

7. Bonus- Given myself grace! All this to say I was a baby and learning.

#RD #dietitian #wellness #health #balance #registereddietitian #formerathlete #nutrition #recreationalathlete #ncaa

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The tastiest homemade breakfast bars!!

When you’re snowed in and can’t get groceries, you make your own breakfast bars! These have an estimated ~10g protein per “cookie” coming from the popped quinoa (gives such good crunch), peanut butter, and chia seeds.

I truly never measure when making energy bites or bars. It’s all about the consistency and if they’re sticking together! Too dry = add more nut butter or honey. Too sticky= add more oats. Key is to heat up the peanut butter for easier and more effective mixing!

Ingredients:
- oats (~1.5C)
- peanut butter
- honey
- chia seeds
- popped quinoa
- chocolate chips

The popped quinoa gives these Nestle crunch bar vibes and reminds me of Kind Protein Bars. You could also throw in your favorite protein powder!

Bake at 350° for 8ish minutes (just long enough for it to all come together). Perfect circles can be made with a cookie cutter or top of a mason jar. Topped with flaky sea salt bc why not!

Need help learning how to pop quinoa? Rinse 1/3c quinoa then soak it in 1 and 1/3c water. 1T at a time, add to a medium heat pan and separate with a whisk. They will literally pop in the pan, turn golden brown, and smell nutty! Only takes 20 seconds per tablespoon.

#breakfastbars #proteinbars #homemadebreakfast #rd #dietitian #snowday #recipe #quick #cheaper

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But the good news is that movement + nourishing food does 🫶🏻

I spoke to someone last week that said they wanted to “get back on track.” When I asked how they were going to do that, they said, “chicken, broccoli, rice and I’ll run.” I said, “oh do you like to run? I didn’t know that!”

They said, “no, I actually hate it.” I then asked why they had to eat chicken and broccoli so often. They said it’s the only thing they know to eat to aid in weight loss.

Needless to say we had a long discussion. They’re now looking forward to activity + will NOT be eating just chicken and broccoli on repeat! That sounds terrible.

Punishment won’t create sustainable change, no matter how hard you try.

#sustainablechange #rd #diet #exercise #change #formerathlete #dietitian #registereddietitian #balance #wellness #health

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Did you know that our gastrocolic reflex is most active in the morning time? It is also active immediately after meals.

Okay but why does that matter? Well, if you’re someone struggling with irregular bowel movements or constipation, you’re going to want to eat something in the morning to take advantage of this reflex!

When your food reaches your stomach, the gastrocolic reflex is activated. This then increases motility in the colon to make room for more food. Your large intestine creates mass movements that help move food toward the rectum to be excreted.

Our bodies LOVE a good routine when it comes to an eating, sleeping, and waking schedule. Help yourself by having some protein and fiber within 1-1.5 hours of waking!

PMID: 31751078

#gastrocolicreflex #constipation #constipationrelief #guthealth #rd #dietitian #nutritionfacts #nutrition #balance #breakfast

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Banana Pumpkin Bread made with applesauce as our oil substitute! You can sub the brown sugar for whatever you prefer too :)

In a large mixing bowl:
1c pumpkin puree (blot with paper towels to remove excess liquid!)
1/3c unsweetened applesauce
2 very ripe bananas mushed
1c brown sugar
MIX

ADD:
2 eggs
2t vanilla extract
1T pumpkin pie spice
1/2t salt
1/2t baking soda
1/2t baking powder
MIX

FOLD IN:
1 3/4 cup all purpose flour
Chocolate chips

Bake at 350° for ~50min (check with a knife/toothpick)

Enjoy!! 🎃🍂🍁

#fall #baking #bread #pumpkinbread #fallrecipe #rd #dietitian #newrecipe #bananapumpkinbread

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Not always a super easy yes or no, but.....

Some people (not all) that may need to take a multivitamin daily:
- individuals that have a malabsorption digestive disorders or those that have had a malabsorptive surgery
- individuals that are pregnant or trying to conceive
- individuals that are trying to maintain a vitamin level after correcting it through supplementation
- individuals that are picky eaters or are struggling to eat a variety of foods

If you do suspect you have a deficiency and your bloodwork confirms it, remember- the amount of each vitamin in a multi is generally not enough to correct a deficiency.

Also important to note that not all vitamins are created equally. Consulting with your RD/MD will ensure you choose one to help you specifically.

NOTE: this is not medical nutrition advice! Always consult your RD/MD before starting a new supplement.

#mvi #vitamin #supplementation #foodfirstapproach #rd #dietitian #wellness #health #multivitamin #vitamins #dietetics #supplements

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