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Wellwithjah

@wellwithjah

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Johna
Registered Dietitian x14years
Martial Artist
🇺🇸 🇭🇷
Habits OVER Diets 💪🥭🥝🥔
1:1 Virtual Healthy Habits Coaching
📍 St. Petersburg. FL 🌊🌞

POSTS STORIES REELS

𝐉𝐮𝐬𝐭 𝐤𝐢𝐜𝐤𝐢𝐧𝐠 𝐨𝐮𝐭 𝐚𝐥𝐥 𝐭𝐡𝐞 𝐁𝐒 𝐭𝐡𝐚𝐭 𝐝𝐨𝐞𝐬𝐧'𝐭 𝐰𝐨𝐫𝐤 𝐢𝐧 𝐭𝐡𝐞 𝐭𝐫𝐞𝐧𝐝𝐲 𝐰𝐨𝐫𝐥𝐝 𝐨𝐟 𝐝𝐢𝐞𝐭s.🥷

I hope y'all do the same! 🦵

#registereddietitiannutritionist
#registereddietitian
#Nutritionexpert
#fighter
#womeninhealth
#womenwhofight
#shadowbox
#tampabaydietitian
#Floridadietitian
#tipsdiet
#healthtips
#healthyfacts
#habit
#tampabay
#stpetersburg
#Florida
#florida
#reel
#reelfacts
#reelsinstagram😍
#reeldeal
#reeling
#reelit by @wellwithjah

𝑭𝒐𝒐𝒅 𝑺𝒉𝒐𝒑𝒑𝒊𝒏𝒈 𝒂𝒕 𝒕𝒉𝒆 𝑫𝒐𝒍𝒍𝒆𝒓 𝑺𝒕𝒐𝒓𝒆 💵

💰 Why? Because food prices are higher than ever and this Dietitian loves a good challenge!

🛒 As a Registered Dietitian I've worked with all kinds of clients, many of whom are on very tight budgets & shop at discounted food stores,including the dollar store!

🍏 🍉 Most dollar stores do not offer fresh produce. However, you can find canned & frozen options which can be a great option.

🥗 You NEVER know when you might find yourself on a budget, hungry, and shopping at the dollar store for your next meal or snack.

#dollarstorefinds
#dollarstore
#dollarstorechallenge
#foodshopping
#inflationshopping
#inflation
#snacks
#Dietitian
#registereddieitian
#floridadietitian
#tampabaydietitian
#dietitiantips
#dietitiansnacks
#dietitiansofig
#dietitianmeals
#wellness
#wellnesstips
#wellnesschick
#wellnesshub
#healthy
#healthytips
#Florida
#stpetefl
#tampabay by @wellwithjah

#𝘄𝗶𝗻𝗻𝗶𝗻𝗴 🥇🥭🍉🥗🍕🍟

🥗 You know you're winning when you've established eating habits that allow you to eat foods that nourish your body, but also eat foods that just make you happy.

🍕 I love my fruits & veggies, but I also love my pizza and French fries and I enjoy both the same, without any guilt, without feeling I have to go work out extra or shame myself. Hell to the no!

🏅 Establishing healthy eating habits will allow you to do the same and you will be able to use them for the rest of your lives!! (FOR-EV-ER!)

💌If you're interested in building these same healthy habits, you can click the link in my bio to inquire about my services or send me a message.

🍕 Now, for the million dollar question, what is the best pizza slice you ever ate??

#pizza
#jerseypizza
#pizzalover
#habits
#habitsoverdiets
#habitsforlife
#dietitian
#registereddieitian
#registereddieitiannutritionist
#dietitian
#dietitiantips
#healthytips
#nutrition
#nutritionist
#nutritionist
#healthy
#nourish
#instapizza
#instayum
#insta
#instareel
#instafood by @wellwithjah

𝐋𝐢𝐟𝐞 𝐢𝐬 𝐂𝐨𝐧𝐬𝐭𝐚𝐧𝐭𝐥𝐲 𝐃𝐢𝐬𝐫𝐮𝐩𝐭𝐢𝐧𝐠 𝐘𝐨𝐮𝐫 𝐇𝐞𝐚𝐥𝐭𝐡 𝐑𝐨𝐮𝐭𝐢𝐧𝐞, 𝐏𝐥𝐚𝐧𝐬 + 𝐆𝐨𝐚𝐥𝐬.
𝐖𝐞 𝐆𝐨𝐭𝐭𝐚 𝐉𝐮𝐬𝐭 𝐊𝐞𝐞𝐩 𝐒𝐭𝐢𝐜𝐤𝐢𝐧𝐠 𝐭𝐨 𝐢𝐭 𝐚𝐬 𝐌𝐮𝐜𝐡 𝐚𝐬 𝐏𝐨𝐬𝐬𝐢𝐛𝐥𝐞.👊

There is no changing the disruption life is constantly causing & getting in the way of your intentions & plans when it comes to your nutrition & health goals.

But let's not waste time or energy getting upset about it, or worse case scenario, give up on it.

If You Fall Off Track, Just Keep Going, Keep on Rollin' Baby👊

#health
#keeponrollin
#nutrition
#RegisteredDietitian by @wellwithjah

𝘞𝘢𝘵𝘤𝘩 𝘏𝘰𝘸 𝘘𝘶𝘪𝘤𝘬𝘭𝘺 𝘐 𝘎𝘰 𝘍𝘳𝘰𝘮 𝘛𝘰𝘰 𝘛𝘪𝘳𝘦𝘥 𝘵𝘰 𝘙𝘦𝘢𝘥𝘺 𝘵𝘰 𝘙𝘰𝘤𝘬 & 𝘙𝘰𝘭𝘭 😜

I Do Truly Enjoy Working Out But They're Are A Select Few Days When I Don't Really Feel Like Working Out.

Energy is a funny thing because it can be changed and manipulated at any given moment depending on what you do with your BODY.

If I'm sitting or laying down, I'm Never gonna feel energized.

But if I'm standing up & moving my body, it's impossible for me to NOT feel energized.

Throw in a little caffiene & Busta, & now I'm a Moving Machine!!

Put Your Body In Motion & Allow the Emotions to Come Thru🙌

#energy
#movement
#letsgetit by @wellwithjah

If I'm Sharing the Recipe with You, It Mean's It's a Winner 🏆 👌

8 ounces Protein Ziti Pasta
My favorite one to use is @enjoybrami

24 ounce jar pasta sauce
1 cup Reduced Fat cottage cheese
1/2 cup Part Skim Ricotta Cheese
½ lb lean ground meat, beef, turkey or chicken
1 large egg
1 tablespoon Italian seasoning
1 teaspoon garlic powder
1 cup shredded mozzarella cheese, divided

Optional:
Fresh Basil Leaves
1/4 cupParmesan cheese

Preheat the oven to 375F. Pour 1 cup of sauce at the bottom of a 9×13-inch baking dish and spread it around to cover the bottom.

Optional step: blend the cottage cheese until smooth. I like how the smooth texture blends better with the sauce.

Cook:
Bring a large pot of water to a boil and cook the pasta 1-2 minutes less than the package directions Drain and set aside.
Meanwhile, in a skillet over medium heat, cook the ground meat for 7 to 9 minutes, breaking it apart with a spatula as it browns. Season lightly with salt and pepper (about ½ teaspoon salt, ¼ teaspoon pepper), if desired. Once fully cooked, remove from the heat and let cool slightly.

Assemble:
In a large bowl, whisk the egg. Then, add the remaining 1 ½ cups pasta sauce, cottage cheese, ricotta cheese, cooked ground meat, Italian seasoning, garlic powder, and the 1/2 cup shredded mozzarella cheese. Mix until well combined. Add the cooked pasta to the bowl and stir to distribute the meaty mixture evenly.

Transfer the pasta mixture into the baking dish and spread it out evenly. Top with the remaining ½ cup pasta sauce, then sprinkle the remaining ½ cup mozzarella cheese and the Parmesan cheese over the top (optional).
Cover the dish tightly with foil.

Bake:
Bake covered for 45 to 50 minutes. Remove the foil and bake for an additional 10 minutes, or until the cheese on top is melted and lightly golden. Remove from the oven, top with fresh Basil (optional) and let it rest for 5 minutes before serving.

Delish👌 by @wellwithjah

𝐒𝐭𝐚𝐲𝐢𝐧𝐠 𝐌𝐨𝐭𝐢𝐯𝐚𝐭𝐞𝐝 𝐓𝐨 𝐊𝐞𝐞𝐩 𝐆𝐨𝐢𝐧𝐠 🙌

Maybe you'll treat yourself to new walking/running sneakers or get yourself hyped for an upcoming event. Either way, keep it going ➡️

#mondaymotivation
#registereddietitiannutritionist
#tips by @wellwithjah

𝐀 𝐅𝐞𝐰 𝐓𝐡𝐢𝐧𝐠𝐬 𝐈 𝐖𝐚𝐧𝐭 𝐓𝐨 𝐆𝐞𝐭 𝐎𝐟𝐟 𝐦𝐲 𝐁𝐚𝐜𝐤 𝐀𝐛𝐨𝐮𝐭 𝐏𝐫𝐨𝐭𝐞𝐢𝐧..🤳☝️

It is more than just meeting your Protein Needs or Getting as Much Protein as Possible.

Quantity, Quality, & Last, But Just as Important is Exercise & Training Consistently & Effectively.

#protein
#RegisteredDietitian
#dietitian
#health
#nutrition by @wellwithjah

𝐏𝐒: 𝐌𝐨𝐯𝐞𝐦𝐞𝐧𝐭 𝐂𝐫𝐞𝐚𝐭𝐞𝐬 𝐄𝐧𝐞𝐫𝐠𝐲🏃‍♀️🚵‍♀️🏋‍♀️🤾‍♀️🤽‍♂️

Don't wait to feel energized-put your body in motion & let the emotions come through🙌

A lot of times you aren't going to feel ready to exercise, but youre gonna go ahead, push through that feeling, and get it done!

#registereddietitiannutritionist
#mondaymotivation
#getyourassup
#healthmatters by @wellwithjah

"𝗧𝗿𝗮𝗶𝗻 𝗟𝗶𝗸𝗲 𝗮 𝗠𝗮𝗻, 𝗟𝗼𝗼𝗸 𝗟𝗶𝗸𝗲 𝗮 𝗚𝗼𝗱𝗱𝗲𝘀𝘀"🙏

I Read Those Words in a Woman's Health/ Body Building magazine over 20 years ago & it got stuck in my head.

I love working out & being able to do all the things a man can do, even if I can't match or up their performance, I am still leveling myself up💪

#health
#womenshealth
#strength
#registereddietitiannutritionist
#trainforlife by @wellwithjah

𝗧𝗵𝗲𝘀𝗲 𝗮𝗿𝗲 𝗮 𝗙𝗲𝘄 𝗼𝗳 𝗺𝘆 𝗙𝗮𝘃𝗼𝗿𝗶𝘁𝗲 𝗧𝗵𝗶𝗻𝗴𝘀...
🥭 🧊 ☕️ 📖 🥋🏋‍♀️

#registereddietitiannutritionist
#dietitianstuff
#health
#dietitianapproved by @wellwithjah

𝐎𝐡 𝐁𝐚𝐛𝐲, 𝐁𝐚𝐛𝐲, 𝐈𝐭'𝐬 𝐚 𝐖𝐢𝐥𝐝 𝐖𝐨𝐫𝐥𝐝..

#registereddietitiannutritionist
#dietitian
#nutritionadvice
#dietitianapproved
#dietitianhumor by @wellwithjah