With summer in full swing, here’s your reminder that all bodies are biking bodies if you put them in a bikini 😉⁣ ⁣ #motivation #summervibes #summertime

Who want a long life anyway if there’s no pasta, vino or caffeine in it. Happy Friday ✨⁣ ⁣ #happiness #happylife #longevity

Happy Monday. Here are some thoughts I had recently. It’s exhausting to share nutrition content here because it’s not my passion. Yeah I said it. It’s my job and I’m really amazing at it. But I’m no longer obsessed with food and the whole wellness thing in my free time. So it’s the last thing I want to spend extra time on when I’m done with work. To me, it’s such a milestone in life to finally be able to NOT live through my work only and focus on other passions.⁣ ⁣ I am a dietitian, yes. But I don’t have to have a deep passion for wellness culture to be good at what I do. It’s actually easier to help people when you’re not a health nut because most of our patients are not. Having knowledge and understanding how to use it is more important than having a personal interest. That’s what sets a hobby apart from a profession.⁣ ⁣ #vibe #vibes #monday

Of course being sick is stressful but if you are currently in good health and living a healthy lifestyle, there’s no need for biohacking your body. It’s pointless and adds a huge amount of stress to your life. Plus it may prevent you from being social and we have increasing evidence that the best hack to longevity is being social and having a social support system. So go enjoy your weekend (responsibly) and leave your smart watch at home. And if you’re one of those people who wears an Apple Watch with evening attire, please stop!! (spy kid vibes🤣) #friday #fridaymood #weekendvibes

PS you are perfect! Even though social media might make you feel horrible 🫠 I’m just enjoying life recently and wanted to share a few moments. But I have to be honest: not wasting time on posting here has improved every aspect of my life. I highly recommend it. #lifelately #spring #lifesgood

Ready for a warm weekend in the city. Whenever the sun comes out, I feel obligated to go out for cocktails and little snacks all day long🤷🏻‍♀️⁣ ⁣ what are your weekend plans?⁣ ⁣ #weekendvibes #eeeats #eating

Eating healthy isn’t rocket science. While most people are busy telling you what to avoid, the best way to improve your diet is focusing on what you can add! Adding healthy foods to what you are eating now os already an upgrade to your diet. Try that for a health hack ☺️ #nutrition #healthyfood #eatinghealthy

Happy Friday! Let me know what you are eating tonight 👇🏻😋⁣ ⁣ #eats #nyceats #foodie

Happy Monday. Consider this your reminder that coffee isn’t breakfast ☺️⁣ ⁣ #food #healthyfood #foodie

Jumping on this trend to reintroduce myself. I’ve had massive changes in following recently and while the number stays constant due to people unfollowing me, I know there are tons of new faces here. I am a dietitian but I’m definitely not the food police. That one was obvious possibly but here are some more little known facts about me👇🏻:⁣ ⁣ My favorite part of my job is learning from my clients. Nothing inspires me more to learn than stories I hear from clients… oh and the bizarre wellness trends they share with me!⁣ ⁣ I focus my social media on hard facts because there is too much crap out there. I used to be someone who thought “what’s the harm” but now I know what the harm is. The fear and anxiety people have around food these days is not healthy.⁣ ⁣ I don’t love cooking and I don’t love wellness stuff. I don’t do yoga or meditate. I sleep in when I feel lazy. I eat takeout and go out often because I don’t meal prep. I do way too much cardio and not enough strength training. I’m a regular 30 year old trying to survive in NYC. My lifestyle is not my business card, my credentials + experience are.⁣ ⁣ I moved to NYC in 2018 and I truly had no clue what I was doing. I didn’t know anyone here and I didn’t really have a good plan of how I am going to make things work out. Having made it to where I am in such a short period of time still shocks me every day. And makes me extremely proud😉⁣ ⁣ I don’t share much of my personal story here, and I know what I share makes things look easy, but I struggle like everyone else. Just because I choose not to share my personal struggles on a business account, doesn’t mean I live a dream life. Remember that for every account you follow!⁣ ⁣ #fun #reels #aboutme

Of course people didn’t enjoy me sharing that the dirty dozen is trash yesterday. Well, I’m not sorry. Here is why this list is nothing but fear mongering.⁣ ⁣ Who eats 4723 peaches per day, every day?! Nobody. Nobody eats even close to what you would need to eat to reach any significant level of pesticide residue that may be harmful to human health. This data is completely manipulated to make it look scary. It’s not. Conventional produce is safe and nobody is trying to poison you. Who would they sell their products to if we were all poisoned?!⁣ ⁣ Please remember that organic produce uses pesticides and those are not measured or controlled nearly as strictly as pesticides used in conventional farming. Some changes are supposed to be coming but we will see about that. Organic farming also needs to use more pesticides because they are weaker, often resulting in levels far more significant for human health and environmental health.⁣ ⁣ It is important to be an informed consumer, and part of that is not allowing to be brainwashed by organizations just because they put “organic” on their banner.⁣ ⁣ #dirtydozen #organic #healthyfood

This is a PSA to please ignore the dirty dozen. This list is complete bogus and a methodological nightmare, made up to profit the organic food industry (in case you didn’t know organic was an industry too).⁣ ⁣ Buy whatever vegetables you can afford and make sure to eat them with most meals if you can. Canned, frozen, or pickled are all fine. Conventional produce is safe. Don’t forget to wash produce. That’s it.⁣ ⁣ Let’s stop giving the people who fear monger a platform. Last video is my face when someone brings up the dirty dozen 🤭⁣ ⁣ #dirtydozen #healthyfood #eatinghealthy

As a dietitian, I really dislike when people say food is medicine. It’s not because I don’t think food is an incredible tool to prevent and manage disease. I know it is well intended but in a time where health misinformation is at an all time high, we should find better ways to promote healthy habits. Not to mention that millions of people do not have access to healthy food. Food as medicine is a privilege that’s available to very few and I think it leaves out those who need help the most.⁣ ⁣ It also takes away what food is outside of the nutrients it provides. The traditions, the way we learn about cultures through food, how it can start an interesting conversation, the way people connect over food, or how it allows us to discover something new and unexpected. Food loses so much of its meaning when we minimize it to one simple function.⁣ ⁣ Please read my recent blog post (link in bio 👆🏻) about food as medicine if you are curious to learn more about why I am not a fan of this mantra.⁣ ⁣ #food #foodisfuel #foodislove

The first red flag for me is when people use personal experience as proof for expertise. It shows a basic misunderstanding of how the body works. We could all do the same thing and still have different outcomes.⁣ ⁣ So next time you see an influencer claiming their shiny hair is due to a supplement or their flat stomach is due to a tea… just keep scrolling. And remember how weird the world would be if we all looked the same🫣⁣ ⁣ Happy Friday🫶🏻⁣ ⁣ #fun #funny #friday

In honor of women’s history month, let’s please stop doing everything to pleasure everyone except ourselves. Yes, I know that all of this is easier said than done. We all struggle. I struggle too. But the more we remind ourselves that there’s more to life than salad and cardio, the more room we have for actual growth and change! #empoweredwomenempowerwomen #eat #foodisgood

Oatmeal is the best breakfast food. Here’s why:⁣ ⁣ It’s quick and easy. If you like it warm, you can quickly make it in the microwave and if you prefer it cold, making overnight oats only requires a few easy steps.⁣ ⁣ You can make it taste different every day. The oats don’t taste like much, so they taste like whatever you add. Cinnamon, sugar, syrup, cocoa powder, vanilla… options are endless. And don’t get me started on the toppings!⁣ ⁣ You can have them sweet or savory. I’m not a fan of savory so probably won’t be sharing a recipe anytime soon but I know a lot of people enjoy shredding some zucchini into the oats, adding some S&P and topping it with an egg. Try it if you dare.⁣ ⁣ You can have them even if you don’t like the gooey consistency! Make baked oatmeal and it tastes just like cake but it’s actually good for you!⁣ ⁣ How do you like your oats?⁣ ⁣ #oatmeal #oats #breakfast

Easy fix: stop trying to be perfect. Health is all about balancing what you know is good for your body and what you need for joy. Deprivation NEVER works and only makes you binge on weekends, special occasions, or holidays.⁣ ⁣ ⁣ I never believed this was actually a thing and thought people had this amazing willpower… but once you let go of deprivation, you just aren’t as excited about the fun food anymore because you know you can have it anytime.⁣ ⁣ It takes time to heal your relationship with food but it’s not impossible 😉⁣ ⁣ #healthyfood #healthyeating #balanceddiet

Lessons about food freedom⁣ ⁣ I don’t often talk about my own journey but this weekend made me reflect. Five years ago I would have never been able to enjoy the food on this trip. Ten years ago I probably wouldn’t have touched most of it. I started my own journey towards food freedom, or what I thought it was, years ago. But I only started feeling truly content around 4 years ago when I let go of my last food rules. Here are my biggest learnings.⁣ ⁣ Lesson 1: you can’t have food rules that make your life harder and pursue food freedom. I’m not talking about knowing what’s best for you or following “rules” that are necessary like when you have an allergy. But not eating any gluten or dairy for no reason AND pursuing food freedom is contradictory⁣ ⁣ Lesson 2: Feeling free around food is not what most people think it is: eating whatever you want anytime all the time. It’s knowing what is right for you at any given moment. Sometimes you know you need a more balanced meal and you feel free to have one without labeling it as a diet. Other times you want a burger and fries and you can also have it without calling it a cheat meal.⁣ ⁣ Lesson 3: it’s hard to unlearn the rules we have followed for years. Most of us are conditioned to believe that food has some sort of moral value. That eating “junk” makes us bad people. That it’s our fault if we get sick because we didn’t live on organic produce. It takes a lot of strength to unlearn all that and you need the right people around you to support you.⁣ ⁣ Lesson 4: it’s so worth it. I am finally at a point where I’m able to focus on the things that matter: the sights, the people, the adventure etc. when traveling instead of planning meals. There’s nothing more freeing than being able to have ice cream for lunch because there’s nothing else and you are hungry (true story) and still enjoy your vacation.⁣ ⁣ I’m sharing this because I hope it inspires you to keep going. Food freedom is worth it and makes it so much easier to know how to best care for your body. Sometimes that’s a salad, other times it’s knowing there are more important things in life than the perfect meal⁣ ⁣ #foodie #foodfreedom #healthyfood

Take yourself out, get yourself a new dress, get a treat, go dancing, buy a trip… whatever makes you feel good, do it today for yourself. Even if you are in a committed relationship, the relationship you have with yourself is the most important one. And people who practice self-love usually implement healthier behaviors, such as regular exercise or balanced meals more because it’s part of their self-care routine. I said it before and I’ll say it again: you can’t hate yourself healthy!⁣⁣ ⁣⁣ Consider this your motivation to splurge today. Happy Valentine’s Day❤️⁣ ⁣ #valentinesday #loveyourself #selflove

Happy Friday!⁣ ⁣ This is your reminder that you don’t have to earn pleasure and there’s nothing wrong with simply enjoying yourself for no reason.⁣ ⁣ Go out there and have fun!⁣ ⁣ #friday #fridayfeeling #helloweekend

Sugar is always the one to take the blame. And I’m not denying that it’s very easy to get a lot of calories in at one time when consuming sugar, especially in liquid form. I’m also not saying foods that contain sugar are the healthiest foods on the planet. But cutting out all sugar isn’t necessary to live a healthy life.⁣ ⁣ Some sugar, whether it be birthday cake or a glass of juice, can definitely fit into a healthy diet. As little as you aren’t exceeding a certain amount of energy daily, sugar alone won’t make you gain weight.⁣ ⁣ It’s all about knowing when to stop and cutting out all “bad” foods is the worst way to learn eating in a balanced way. Knowing how to handle more calorie dense foods is a skill you learn when you include those foods in your diet.⁣ ⁣ #sugar #nutrition #nutritionfacts

These chickpea blondies are great for sneaking in extra protein into your dessert. Here’s The recipe:⁣⁣ ⁣ 1 can chickpeas⁣⁣ ¼ cups almond butter⁣⁣ ⅓ cup maple syrup⁣⁣ 1 tsp baking soda⁣⁣ 3 tbsp flour of choice⁣⁣ 1 egg⁣⁣ 2 tsp vanilla extract⁣⁣ Pinch of salt⁣⁣ 1 cup chocolate chips⁣⁣ Sugar for sprinkling on top⁣⁣ ⁣ Blend everything except chocolate chips until smooth. Fold in chocolate. Sprinkle with sugar. Bake at 350F for about 30 minutes.⁣⁣ ⁣ Enjoy!⁣⁣ ⁣ #glutenfreerecipes #healthydessert #healthyrecipes

Welcome to my new series of boring nutrition tips. In an effort to make nutrition boring again, I will be sharing the most basic tips to improve your nutrition - no bull💩, superfoods, or supplements needed.⁣ ⁣ To begin, we have a classic. More fruits and veggies (F&V). Groundbreaking? I know. One easy way to improve your intake of F&V is to always add them to meals. Add some banana to your oatmeal, spinach or tomato to eggs, zucchini to pasta, lettuce to sandwiches etc. once you have the habit of always adding a veggie or fruit, your diet will automatically be healthier. Yay.⁣ ⁣ #nutrition #nutritiontips #eatinghealthy

I had a fun weekend exploring upstate. It reminded me that movement can be fun and how good it feels to be silly sometimes.⁣ ⁣ We made working out so complicated and I don’t blame you if you dread going to the gym. But maybe there’s an activity that you enjoy doing and that you can do without too much pressure. It could be anything from dancing in your living room to going for a walk in the park. Movement is movement!⁣ ⁣ #move #joyfulmovement #explore

This was one of your favorite recipes from last year, so reposting it as a reminder that healthy food doesn’t have to be complicated.⁣ ⁣ Ingredients:⁣⁣ About a cup of each, chopped tomatoes and cucumbers⁣⁣ ¼ small red onion, chopped⁣⁣ ½ can chickpeas⁣⁣ ½ cup cooked quinoa⁣ of couscous⁣ A large handful roughly chopped parsley⁣⁣ Salt and pepper⁣⁣ Juice of ½ lemon ⁣⁣ 1 tablespoon olive oil⁣⁣ ⁣ Mix it all together and that’s it😋⁣ ⁣ #healthyrecipes #healthyfood #saladsthatdontsuck

Here are some ideas for healthy meals you can cook this week that don’t take too much work. All recipes are in my guides tab under “original recipes”.⁣ ⁣ Which one are you trying first?⁣ ⁣ #mealprepideas #mealideas #healthymeals

First real week of January and a friendly reminder that you can’t hate yourself healthy.⁣ ⁣ Instead of resolutions, let’s start asking what you need for growth.⁣ ⁣ Take time to understand why doing dry January or vegan January never really results in any real change by December.⁣ ⁣ Explore what will bring you joy while enabling you to take care of your health.⁣ ⁣ Punishment is not the answer if you are looking to be the best version of yourself.⁣ ⁣ #healthyhabits #healthylifestyle #wellness

How many of you have already decided you’re starting your lifestyle change next Monday? Making unrealistic goals never gets you far. Start the year by setting goals that are realistic and sound like something you would enjoy doing. Just because your friends are doing some sort of restrictive January, doesn’t mean you have to join.⁣ ⁣ #cheese #dairyfree #dietstartstomorrow

Wouldn’t life be so much better if people just minded their own business? Unsolicited advice, even when well meant, can be extremely hurtful and triggering… so if you were considering giving some, don’t. And if you are on the receiving end, know that it’s okay to show people where your boundaries are. Only your health care provider of choice is qualified to give you advice on your diet and lifestyle. ⁣ ⁣ Happy holidays!⁣ ⁣ #mindyourbusiness #adviceoftheday #holidayseason

Dear Santa, I ate all your cookies and I’m not sorry 🤤⁣ ⁣ #christmastree #christmaswish #christmasfood

Unnecessary gluten avoidance is my top wellness trend that needs to go. It goes hand in hand with good old carbophobia (fear of carbs) and is bffs with continuous glucose monitoring in non-diabetics.⁣ ⁣ Head to my blog (link in bio) to read about the other wellness trends I hope to see much less of in the new year!⁣ ⁣ #wellnesswednesday #wellnesstrends #wellness

2022 recap - self appreciation edition.⁣ ⁣ Happy Friday. Go enjoy your life & yummy food❤️⁣ ⁣ #fridayvibes #friday #friyay

It’s so weird how obsessed some wellness people are with coffee. It’s almost like they will take anything that brings you joy and make it into something bad🤭⁣ ⁣ I promise you that you will feel 200% better when you start doing the things that feel right to you without worrying what a health influencer thinks about your choices. And if you are concerned about your intake of caffeine, ask your healthcare provider what intake is safe for you. It’s likely totally fine to enjoy your morning cup of coffee. Even before water 😱🤣⁣ ⁣ #coffee #butfirstcoffee #coffelove

Happy Friday. This is your reminder that sometimes not doing the thing is self care. If you’re doing anything you don’t enjoy, stop right now. Don’t cook, order. Don’t push yourself to a workout you hate, rest. Don’t be mindful, watch a stupid show.⁣ ⁣ Life is too short to spend a second doing stuff you don’t enjoy ❤️⁣ ⁣ #selfcare #cooking #selflove

Already saw 10 posts saying there’s a month left in 2022 and what I’m gonna do about it. Idk about you but I’m planning on enjoying the holiday season as much as possible😅⁣ ⁣ It really doesn’t matter how you end the year as long as you are taking care of your mental health as well as you can. We are under enough pressure without unrealistic expectations about making December special. Surviving the holidays is already a challenge for most of us. ⁣ ⁣ Happy Monday!⁣ ⁣ PS I’m posting the bean brownie recipe in today’s story and it can also be found in my “original recipes” guide👆🏻⁣ ⁣ #holidayseason #selflove #selfcare

Your holiday reminder that not everything needs to be cauliflower, potatoes are a vegetable, and cauliflower is a carb😉⁣ ⁣ #mashedcauliflower #mashedpotatoes #thanksgiving

I understand that you are curious but it’s so irrelevant to your health journey what other people choose to eat. Comparing yourself to other people will only result in added stress and might even backfire because your needs may be completely different. And because we tend to think that skinny = healthy, we are often duped into believing very disordered behaviors are “healthy”. So, instead of comparing and wondering what other people do, I recommend focusing on what’s best for you!⁣ ⁣ And as a side note…. Just because I’m a dietitian doesn’t mean I enjoy talking about my eating habits, especially in my free time, so please stop asking 😅⁣ ⁣ #humor #foodies #favoritedish

Stop showing only the good stuff on social media. It’s exhausting. That girl aesthetic is definitely not cool.⁣ ⁣ Wellness is doing the best you can with what you have❤️⁣ ⁣ #wellness #reallife #reality

Water before coffee is a smart way to make people drink more water but thats about it. There seems to be no long-term effect of coffee consumption on cortisol levels, especially in people who habitually consume coffee.⁣ ⁣ HDL was believed to be an independent marker of heart health but we have done trials where HDL was raised and the risk of heart disease remained the same. Focusing on HDL doesn’t help people. We need to focus on lowering total cholesterol and LDL.⁣ ⁣ Yes, serotonin is made in the gut BUT it’s not the same serotonin as that that’s made in the brain and we don’t have enough data to assume gut-derived serotonin does anything to our brain. Gut-secreted serotonin seems to be unable to pass the blood-brain-barrier, so it’s very unlikely that gut serotonin can influence brain function. While we wait for research, it’s too early to make grand claims about gut derived neurotransmitters.⁣ ⁣ 5 meals per day is funny old school advice. I honestly still think it’s the easiest way to get your food in thought the day without letting yourself get overly hungry BUT I admit that it’s not the gold standard. You can eat as many meals per day as you want - it literally doesn’t matter as long as you hit your nutrient goals.⁣ ⁣ Diet soda is bad and makes you crave more sugar - simply no. I have a blog post on this👆🏻, so give it a read to learn more. But the one thing I will say, is that I find it hilarious that the same people who demonize diet soda, drink and sometimes even promote alcohol consumption. I’m sorry, but if there is one substance we know is linked to a myriad of diseases and is likely to make us want to eat more, it 100% is alcohol. Full disclosure, I still drink it. I’m just pointing out how stupid it is to demonize diet soda if you don’t demonize actually harmful substances.⁣ ⁣ #nutritionmyths #nutrition #foodmyths

The best way to sell something is by creating fear and sensation around it. That’s why you are so fascinated by people making claims that food is killing you or that blood glucose spikes are the root cause of all your ills, even though you aren’t diabetic. But when you ask any well-trained nutrition professional, they’d give you much more boring advice… Why?⁣ ⁣ Because nutrition and health in general is nuanced. Mechanisms of action are a great topic of inside discussion but are they relevant to the public? Usually not - we tried and failed to make an impact by using them. Maybe it’s too early but maybe it’s just that if you start worrying about basic physiologic functions you are much more likely to drive yourself crazy than get healthier. Just like no food currently on the market will harm you when consumed in moderation, and to be fair if consumed in excess, even spinach could potentially be harmful, so let’s not discuss extremes for the sake of making a point.⁣ ⁣ Bottom line is, I know it’s appealing to gravitate towards the less knowledgeable people who make grand claims. But anyone who has had extensive training in nutrition will tell you it’s garbage. I’m not saying only dietitians know enough about nutrition but a crash course on nutrition someone took online is not the same as 8+ years of scientific nutrition education and clinical experience.⁣ ⁣ Boring advice is usually best.⁣ ⁣ #healthandwellness #nutrition #nutritioncoach

If you are someone who meal preps ove the weekend then, 1: I’m impressed and 2: here are some breakfast ideas for next week. The best part is, most of them actually don’t require meal prepping since I’m not that person and I made them all. All recipes are in my recipe guide👆🏻😉⁣ ⁣ #mealprep #mealinspo #mealideas

Try this hack if you want a creamy soup but would rather skip the cream😉 adding beans not only gives the soup a thicker consistency, it also adds plant based protein and fiber.⁣ ⁣ #cookinghacks #healthycooking #soupseason

Tried this lower calorie PSL the other day and thought I’d share with all my friends who are team “not too sweet please”.⁣ ⁣ Here’s what you need:⁣ 2 generous scoops @halotopcreamery pumpkin pie ice cream⁣ 1 cup cold brew⁣ 1 tbs pumpkin purée⁣ 1 scoop protein powder⁣ Ice as needed⁣ ⁣ Blend and enjoy!⁣ ⁣ #gifted #psl #pumpkinspice

Just two people who love going out to eat 🤭⁣ ⁣ Happy Friday!⁣ ⁣ #foodie #fridayvibes #eeeeeats

Recipe:⁣ ⁣ 1 1/2 cups whole wheat flour⁣ 1 cup old fashioned oats⁣ 2 tsp chia seeds⁣ 1 tsp cinnamon⁣ 2 tsp pumpkin spice ⁣ ¼ tsp turmeric⁣ Pinch of black pepper ⁣ ¼ tsp salt⁣ 1 tsp baking powder ⁣ 1 tsp baking soda⁣ 1 cup pumpkin puree⁣ ⅓ cup maple syrup ⁣ ¼ cup avocado oil ⁣ ½ cup almond milk⁣ Add ins: nuts, seeds, chocolate chips⁣ ⁣ Mix everything in a bowl. Mix in add-ins last. Bake for about 45 minutes at 350F and let cool before serving. I frosted mine with my almond maple butter (recipe posted a few reels back)⁣ ⁣ #recipes #veganrecipe #baking

Is this you? If so, this is your sign to start working with a professional instead of observing what people with genetically small bodies eat on a daily basis.⁣ ⁣ I can’t tell you how often I encounter people who think they know everything but are stuck in a dietary pattern that is extremely counter productive for health. Unnecessary gluten or dairy restriction in the name of highly processed products that don’t even come close to the benefits of low-fat dairy and whole grains. Not meeting energy needs or macronutrient goals because they thought XYZ food causes disease… The list goes on.⁣ ⁣ Nutrition has become so sensationalized that giving realistic advice is almost shocking to people. When I tell my clients they CAN eat out, they can have cereal, and a piece of cake is fine too, it’s almost like they doubt my skills. But it’s no coincidence that people who never dieted (the few that still exist) usually struggle less with binge eating, weight gain, and poor body image.⁣ ⁣ You can’t make positive changes from a place of hate! Reach out to start working on POSITIVE changes today.⁣ ⁣ #selflove #healthy #loveyourself

Your almost Friday reminder to treat yourself!⁣ ⁣ Recipe is posted on today’s story and is also saved in my recipe guide.⁣ ⁣ #treatyourself #pumpkinspice #healthytreats

Soup season is back!! It’s been raining non stop in NYC for two days now and I’m not mad at all. I’m just here with my soup living my best life.⁣ ⁣ The recipe for this one is posted on my story today👆🏻👆🏻⁣ ⁣ #souprecipe #soupseason #veganrecipes

Because easy recipes are my favorite. I get so excited when the maple almonds are back at Trader Joe’s because I know it’s maple almond butter time! This is perfect on toast with some fresh fruit, on your oatmeal, mixed with yogurt or just as a snack with an apple or banana.⁣ ⁣ Enjoy!!⁣ ⁣ #easyrecipes #recipe #healthyrecipes

A lot of people expect working with a dietitian to look like being handed to secret code to weight loss and eternal beauty.⁣ ⁣ So, before you consider working with a dietitian, here are a few things to know:⁣ ⁣ 👉🏻We help you build HABITS. That’s actually hard work and doesn’t happen overnight. The progress often feels slow but we are here to remind you how far you have come.⁣ ⁣ 👉🏻A lot of the work is not about food. So many factors influence how we eat, that we need to address those before you can make good changes to your eating habits.⁣ ⁣ 👉🏻There is no secret formula you are given. Even if someone gives you a meal plan, it’s still on you to do all the things, to prepare meals, to eat them, to stick to the plan etc.⁣ ⁣ 👉🏻Dietitians are all about health, which is why we would never (unless medically necessary) empower you to lose weight quickly. If that’s the goal, you will likely be disappointed.⁣ ⁣ 👉🏻We are your support system in making changes but you are the one in the drivers seat! You need to be truly ready to do the work before scheduling your first session.⁣ ⁣ If you are ready to start making changes, DM me or go to the link in my bio to schedule a free discovery call.⁣ ⁣ #nutritioncoach #nutritionist #nutrition

There is so much pressure around “wellness” that being well in itself has become a stressor for most people. The funny part is that wellness is supposed to be what makes YOU feel well.⁣ ⁣ So here’s your permission to:⁣ ⁣ Drink coffee with some sugar or sweetener in it. You can have a teaspoon of sugar and still be healthy. You can also drink coffee before water if you are in a rush as long as you make sure to drink enough throughout the day!⁣ ⁣ Skip breakfast if you are in a rush but make sure you stay fueled on most days! The important thing is - don’t let a meal schedule make you anxious. And you didn’t fail if you didn’t prepare one day.⁣ ⁣ Stay in when you want to be alone. Yes, exercise and moving and being outside is amazing. But some days wellness looks like movies under a blanket.⁣ ⁣ Eat dinner at 9pm and eat a big one. For many of us dinner is the only time to bond with a partner and there is nothing wrong with that. While a schedule is important to our bodies, it doesn’t matter what time dinner is, as long as it’s at the same time most days and not too close to when you go to sleep.⁣ ⁣ Eat foods with ingredients you can’t pronounce… the fear mongering around single ingredients has gotten so out of hand on social media. Mute any account that make “this or that” videos or worse - walk around the supermarket talking about stuff they don’t understand.⁣ ⁣ Follow if this helped you!⁣ ⁣ #healthylife #wellness #wellnesstips

People just love making health and weight loss so hard… but the truth is, there is no magic bullet. All foods can be part of a healthy diet. And eating every single good you love can still result in weight loss (you might just have to eat less of it).⁣ ⁣ So before you quit all carbs and sugar, DM me to make a plan that you can stick to!⁣ ⁣ #diet #weightlossjourney #reels

Most people I talk to skip breakfast because they think they don’t have time to make it. There are so many quick options:⁣ ⁣ toast with your favorite toppings⁣ a bagel with veggies (bonus: make it whole grain)⁣ smoothie bowls or smoothies when you are on the go⁣ yogurt bowls⁣ oatmeal or overnight oats⁣ there are so many more….⁣ ⁣ Let me know if I should share more ideas!⁣ ⁣ #reels #breakfast #breakfastideas

Happy Monday! I hope you didn’t wake up thinking about how to “fix” your body after what you ate this weekend. If you did, here’s a reminder that you don’t need a detox today.⁣ ⁣ #reels #food #healthyeating

Your Friday reminder that having a life and being healthy are NOT mutually exclusive. DM me if you want to work with an RD who you can tell about a night out without feeling guilt and shame 😉⁣ ⁣ #fridayvibes #fun #reels

Here’s the thing… you could lose weight eating 3 pop tarts a day. Does it make you healthy? Likely not. We equate health with weight loss so much that we tend to think a diet is healthy just because it results in weight loss.⁣ ⁣ A calorie deficit results in weight loss. Sometimes quick weight loss is necessary (like for a surgery) but in most cases it’s not the best solution. There’s a difference between a healthy diet and a diet that results in fast weight loss.⁣ ⁣ Keto, intermittent fasting, low carb… all of these WORK as long as you are in a calorie deficit. Are they sustainable and good for you? That depends but usually you would want your diet to be balanced and include all food groups.⁣ ⁣ A calorie deficit can be achieved by eating foods you like. Reach out if you are tired of fad diets!⁣ ⁣ #nutrition #dieting #reels

The recipe that’s not even a real recipe is throw whatever veggies you have in the fridge together and toss in a vinaigrette. But here’s what I did in the video:⁣ ⁣ Handful of arugula⁣ About ½ cup of chopped tomatoes, cucumbers and bell peppers ⁣ A tablespoon finely chopped red onion⁣ About 5 sliced olives ⁣ ½ cup chickpeas ⁣ ¼ cup feta⁣ For the sauce I mixed: 1 tsp mustard, 1 tbsp balsamic vinegar & 1 tbsp EVOO⁣ Then add salt & pepper and voila!⁣ ⁣ #salad #saladrecipe #easyrecipes

Late summer meets early fall for the perfect flavor romance 🫢 here’s the recipe:⁣ ⁣ Crust⁣ 1 cup whole wheat pastry flour+ ½ cup pastry flour⁣ ½ cup crushed pistachios⁣ ¼ cup sugar⁣ Grated zest of 1 lemon⁣ ¼ tsp salt⁣ ½ cup or 1 stick unsalted butter, cold and cubed⁣ 1 large egg⁣ 1 tbsp poppy seeds⁣ ⁣ Filling⁣ 1 ¾ cups ricotta⁣ ¼ cup greek yogurt⁣ ¼ cup sugar⁣ ½ tsp cardamom⁣ 1 whole egg + 1 egg white⁣ 1 tsp honey ⁣ Pinch of salt⁣ ⁣ Topping⁣ About 6 medium figs, sliced⁣ Drizzle of sugar (optional)⁣ ⁣ Preheat over to 350. For the crust, combine all ingredients until it forms a solid dough ball. Set aside (or refrigerate). Combine filling ingredients until smooth. Butter a cake pan and spread crust out evenly. Fill with ricotta. Then top with sliced figs. Sprinkle with sugar. Bake for about 45 minutes. If the top starts during cover with aluminum foil.⁣ ⁣ Enjoy!⁣ ⁣ #recipe #bakingrecipes #healthybaking

Not a fan of “healthy” swaps for desserts so if you want a snickers, I recommend you grab one. But this combo of peanut butter, chocolate and crunch is a great snack, especially since a lot of people may have all these ingredients at home already.⁣ ⁣ All you need is:⁣ A few rice cakes. I recommend the thinner ones.⁣ Peanut butter⁣ Some syrup or sugar⁣ Chocolate chips⁣ Optional salt⁣ ⁣ Mix PB with sugar or syrup. Spread on a rice cake and repeat until you have 1-2 layers. Cover in melted chocolate, place on parchment paper and sprinkle with salt if desired. Put in the fridge until chocolate hardens.⁣ ⁣ Enjoy!⁣ ⁣ #recipe #reels #recipereels #snickerscake

New blog just dropped on diet and PMS(link in bio). I see a concerning count of diets being sold as a “cure” to PMS and it’s funny considering no clear link between PMS and diet could yet be established… as per usual these practitioners have found a sensitive “pain point” are are exploiting it to the fullest.⁣ ⁣ The truth is that correcting deficiencies and improving your diet to better match general recommendations for a healthy intake may improve overall health, including PMS symptoms. Exercise especially can help relax the muscles, so it’s worth a try. But there is no dietary cure and most interventions only work because people finally feel heard and have high hopes to have found a solution.⁣ ⁣ 𝐏𝐥𝐞𝐚𝐬𝐞 𝐦𝐚𝐤𝐞 𝐬𝐮𝐫𝐞 𝐭𝐨 𝐬𝐞𝐞 𝐚 𝐪𝐮𝐚𝐥𝐢𝐟𝐢𝐞𝐝 𝐡𝐞𝐚𝐥𝐭𝐡𝐜𝐚𝐫𝐞 𝐩𝐫𝐨𝐯𝐢𝐝𝐞𝐫 𝐢𝐟 𝐲𝐨𝐮𝐫 𝐏𝐌𝐒 𝐚𝐧𝐝/𝐨𝐫 𝐩𝐞𝐫𝐢𝐨𝐝 𝐩𝐚𝐢𝐧 𝐢𝐬 𝐞𝐱𝐭𝐫𝐞𝐦𝐞. This is usually a symptom of an underlying condition that cannot be treated with diet.⁣ ⁣ #reels #nutrition #nutritionfacts

Recipe:⁣ ⁣ You will need:⁣ ⁣ 🍠Sliced sweet potato (about ¼” thick)⁣ 🍠Olive oil fro brushing each potato slice⁣ 🍠Toppings like:⁣ 🍓Nut butter + fruits⁣ 🍶Greek yogurt + berries⁣ 🥬Hummus + radish + microgreens⁣ 🌱Cottage cheese + radish + edamame⁣ 🍳Avocado + egg + microgreens⁣ ⁣ Directions⁣ 👉🏻Brush the sweet potato slices with olive oil.⁣ 👉🏻Bake the sweet potato at 425F for 5 minutes.⁣ 👉🏻Flip to the other side and bake for another 5 minutes.⁣ 👉🏻Top with desired toppings.⁣ ⁣ Enjoy!⁣ ⁣ #recipe #recipereels #healthyrecipes

Fiber is amazing and adding it to the diet isn’t super hard.⁣⁣ ⁣⁣ Add a side of veggies to each meal to increase fiber content. Or add beans that are packed with fiber AND plant based protein. If ware having a sweet meal, add fruit. Berries especially are a great source of fiber. And speaking of sweet, you can add nuts and seeds to baked goods for a little fiber boost. Lastly, when you can make sure to go for the whole grain option. On the surface it may seem like a small difference between white and whole grain bread but this tiny difference adds up!⁣⁣ ⁣⁣ Follow for more easy tips💖⁣⁣ ⁣ #healthyfood #healthyeating #nutrition

Summer is officially over and I just got back home from a month in Europe. The last 10 days were an unforgettable journey through Italy, where we didn’t leave out any opportunities to try delicious food🤤⁣⁣⁣ ⁣⁣⁣ Looking back at the pictures, I can’t believe we actually ate all of this but it also is a great reminder that sometimes you will eat a little more and you won’t just magically blow up. Let this be your reminder that indulging a little bit won’t ruin your health immediately!⁣⁣⁣ ⁣⁣⁣ Happy end of summer!⁣⁣⁣ ⁣⁣ ⁣ #eeeats #summereats #italianfood

You can love your body and still work to improve it. You actually HAVE to love yourself to make long term changes that will have a positive impact on your health. Self hate will only lead you down a road of self destructive behaviors, including yo-yo diets.⁣ ⁣ So, here’s to celebrating your body, even if it’s not where you want it to be yet.⁣ ⁣ #reels #selflove #loveyourbody

Happy Friday! This is your reminder that you usually don’t regret fun memories or having eaten beyond comfort because something was delicious. But you will regret all the moments you miss because of your “diet”.⁣ ⁣ 🫶🏻⁣ ⁣ #reels #selflove #healthyeats

Friendly reminder that the world would be a really boring place if all bodies looked the same.⁣ ⁣ #reels #selflove #allbodiesarebeautiful

Friendly reminder that the metabolism can’t be “boosted”, especially not with fancy powders or pills. Your metabolism is actually a very optimized system that’s hard to change. When more energy goes to one process another will work less efficient to preserve the energy available. While true that some substances or activities may temporarily raise your metabolism, this evens out quickly and there is no difference in overall resting metabolic rate.⁣ ⁣ The promise of a magic pill, powder or even diet that will change how efficiently you burn energy is appealing- which is why it sells really well. Unfortunately it’s simply wrong.⁣ ⁣ Weight loss is always hard because evolutionary it’s not desirable. If you lose weight your body usually thinks there is a problem and tries to correct that. While there aren’t shortcuts, the right support can make it feel easier!⁣ ⁣ If you need more support on your journey, schedule an intro call via the link in bio!⁣ ⁣ #reels #metabolismbooster #weightloss

The fear mongering around seed oils is insane. Even dietitians still spread the misinformation that seed oils cause inflammation. This could never be proven in epidemiological studies (https://doi.org/10.1016/j.plefa.2018.03.004). What is more, when butter or margarine are replaced with with vegetable oils like canola or corn oil the risk of heart disease seems to decrease (https://doi.org/10.1186/s12916-021-01961-2 and https://doi.org/10.1161/CIRCULATIONAHA.118.038908). Sure, olive oil is better than canola oil. But there is nothing wrong with eating some vegetable oils or products made with these oils.⁣ ⁣ This claim is a classic case of focusing too much on possible metabolic pathways and hypotheses and too little on evidence from large human trials. When we see millions of people with no increased inflammatory markets, who habitually consume vegetable oils, the very appealing explanations and aesthetic graphics on instagram should become worthless.⁣ ⁣ The one thing that worries me when I see colleagues repeating false claims like this is imagining what else they didn’t properly research. It may seem harmless to repeat a claim that made sense to them without looking into the evidence but it’s not because how many recommendations were given to clients based on anecdotal advice?⁣ ⁣ #reels #inflammation #antiinflammatorydiet

Let this be your reminder that a healthy diet doesn’t equal eating only “clean”. It’s about finding balance and understanding that all foods can fit into your eating plan. This doesn’t mean I want you to “let yourself go”.⁣ ⁣ This past week we ate a lot of delicious food but we also walked way over 10k steps each day, did @onepeloton in Berlin, and tried the local gym, so we were super active while indulging. Why does it matter? Just because you see someone enjoying all the eats, it doesn’t mean they literally sit around and stuff their fave with food🤣. Most of us share the highlights and we rarely see “boring” meals or a workout routine. You may think someone is “lucky” because they always eat scrumptious meals and stay in shape but what you don’t see is their workout routine or the fact that they may eat very basic meals when not sharing.⁣ ⁣ Social media is a highlight reel and that’s great. But let’s be mindful of that when looking at the content other people share😉⁣ ⁣ #reels #eats #healthyeats

Here are my 5 secrets to healthy eating:⁣ ⁣ Food is not medicine. This seemingly healthy phrase emphasizes a black and white thinking that also encourages disordered behaviors. Air can also be medical but in most cases you breathe it to live and you don’t beat yourself up for sometimes being out of breath. Food is more than the macro µonutrients found in it. It’s joy, tradition and social interaction.⁣ ⁣ Not all meals have to be perfect. It’s the big picture that really counts!⁣ ⁣ Food can’t cure diseases. At least not in isolation. Food is a great preventative measure and can support health but it’s not as powerful as many claim. Food can’t override genetics or cure things that need medical attention.⁣ ⁣ Being flexible is healthier than obsessing over each ingredient. The healthiest people have the most flexible diets.⁣ ⁣ Overly restrictive diets always backfire. Religiously following rules sets you up for feeling out of control around food.⁣ ⁣ #reels #nutritiontips #nutritionadvice

Ate out almost every day since I arrived in Europe (first stop was Poland) and I’m feeling great. One because I know how to chose the best option even when eating out. But also because while I might have eaten way less veggies than I usually do, I’m not beating myself up, enjoying familiar tastes and know that I eat in a way that makes me feel good.⁣ ⁣ I started really craving fresh food again, so I will be looking for more fresh options today. But having eaten a little more fun stuff for a week, I am not any less healthy than I was a week ago. I did my first Peloton ride in a week this morning and my performance was through the roof… maybe sugar really gives you energy (shockingly 😂)…⁣ ⁣ Bottom line: if you feel like eating out every day, you can. Eventually your body will ask you for something with less fat and sugar.⁣ ⁣ #reels #eats #healthyeats

Food sensitivity tests are not validated and they are a complete scam. The antibodies that they measure are produced in response to ingesting food, which means they will always show a positive result. They actually show you all the foods you tolerate 😂 it’s mind boggling that these companies still get away with their claims.⁣ ⁣ There’s no test for food sensitivities and if you suspect having one, an elimination diet is the only way.⁣ ⁣ Full blog post on this topic is on my blog (link in bio👆🏻).⁣ ⁣ #reels #foodsensitivities #foodsensitivity

You don’t have to take a whole language just for your food when traveling. Meal prepping is not what most people want to do on vacation. I am all for taking snacks in case you can’t eat for a while or taking your own food if you hate airplane food. But being so obsessed with food that you pack bags of veggies and your own lunch box is not healthy - sorry not sorry.⁣ ⁣ Traveling should be fun. Food should not make it stressful. Was this the healthiest day of eating? Not… but who said every meal has to be perfect? Eating well has also become much more accessible and most airports have pretty good snack selections. I also usually order a special meal since I don’t eat meat and the veggie meals almost always come with a good variety of fruits and/or veg.⁣ ⁣ Are you team eat whatever is available or team OCD about food when traveling?⁣ ⁣ #whatieat #travelling #reels

Which one would you choose? JK, you can have both ;)⁣ ⁣ #reels #avocadotoast #avocado

Using science has helped us extend our lifespans, treat diseases that would have killed us in nature, and develop safe and nutritious foods. The idea that anything unnatural is bad is simply illogical.⁣ ⁣ Botulinum neurotoxins are the most poisonous substances known and are completely natural (yes, they can also be used safely). Most cases of food-borne botulism actually occur due to home prepared or home preserved foods🤡. ⁣ ⁣ Other dangerous natural substances include mushroom toxins with certain varieties containing enough toxin in a single mushroom to kill an adult. Hydrogen cyanide in raw cassava or bamboo shoots. Glycoalkaloids in potatoes or oxalic acid in rhubarb. We don’t really worry about these substances because we either avoid poisonous foods, prepare foods in a safe way, or don’t eat enough of the foods to reach toxic levels. The same is true for processed foods, except we have a much better way to control amounts present in each product.⁣ ⁣ If anyone is still saying “don’t eat anything you can’t pronounce, ask them to pronounce docosahexaenoic acid (omega-3) and let them know we left that advice in the 90s.⁣ ⁣ #reels #foodfacts #nutrition

If you are Eastern European, you know how good this is. If you have never tried, this heatwave is the perfect time for some cold beetroot soup! Recipe:⁣ ⁣ 1 bunch of beets with greens on⁣ 1 tbsp cooking oil⁣ 1 clove garlic, minced⁣ ~32 oz of broth⁣ 1-2 cups of water⁣ 1 bay leaf⁣ salt and (a lot of) black pepper to taste⁣ ~2 cups of kefir⁣ 4 medium radishes, shredded⁣ ½ medium cucumber, shredded⁣ ½ bunch of dill, chopped⁣ 1-2 tbsp chives, chopped⁣ Cooked baby potatoes⁣ Hard-boiled eggs⁣ ⁣ Directions:⁣ 👉🏻Chop beets into bite-sized pieces.⁣ 👉🏻Roughly chop the beet greens and stems and wash them well.⁣ 👉🏻Heat oil in a large pot, add garlic and cook for about 30 seconds. Add the beets and cook for a minute.⁣ 👉🏻Add broth, beet greens and stems, the bay leaf, and enough water to cover everything well. Season with salt and pepper.⁣ 👉🏻Cook for 30 minutes or until beets are softened. Remove bay leaf and let cool, preferably overnight.⁣ 👉🏻When the soup is cold, add the kefir. Add shredded cucumber, radish, dill and chives.⁣ 👉🏻Serve cold with potatoes and eggs.⁣ ⁣ #beetroot #souprecipe #healthyrecipes

My favorite joke is when a recipe says “sugar free” and then asks for cups full of dates 😂 Honey, maple syrup, agave, even dates are all a form of SUGAR. If you put anything sweet in your cake it has sugar. I don’t care if you consider it more natural and neither does your body.⁣ ⁣ Sugar is not poison it’s just a concentrated source of energy that your body handles very well in moderate amounts. A cake is only truly sugar-free if you use a non-nutritive sweetener such as Aspartame but that’s almost never the case in the “sugar-free” recipes.⁣ ⁣ All you achieve by replacing white sugar with alternatives is making your recipe much more expensive for no good reason.⁣ ⁣ #sugarfree #sugarfreedessert #sugarfreebaking

It’s funny because it’s true. The worst part is, I’ll still order takeout.⁣ ⁣ #nyc #nyclife #groceryhaul

Beat the heat with this smoothie bowl! Recipe👇🏻⁣ ⁣ 1 frozen banana⁣ 1 cup frozen cherries⁣ 1 tbsp cocoa powder⁣ 1 tsp vanilla extract⁣ 1 serving protein powder⁣ Almond milk (about ½ cup or more/less depending on what consistency you want)⁣ 1 tbsp chocolate chips⁣ ⁣ Enjoy!⁣ ⁣ #smoothie #smoothiebowl #breakfastbowl

DYK that over 3 billion people couldn’t afford a healthy diet in 2020 (FAO data)? A number that likely is much higher today due to raising food prices. In the US alone, around 38 million people are food insecure (USDA data). With that in mind, do we really think fear mongering about perfectly safe ingredients for personal profit is “health-promoting”?⁣ ⁣ Processed foods are an essential source of nutrients, especially for people who can’t afford or don’t have access fresh produce. Even if you can afford fresh produce, many processed foods are convenient, save time and taste delicious. Food additives undergo a lot of testing and are used at doses that are far below a safety threshold. Anyone scaring you about food additives doesn’t understand science (just like me a few years ago😉). Let’s stop demonizing safe, accessible foods. It’s not health-promoting, it’s food elitism!⁣ ⁣ #healthyfood #foodfacts #supplements

I’m a big fan of easy salads, even though the current trend seems to be “the more complicated the better” 😂 Recipe:⁣ ⁣ A few handfuls of mixed greens⁣ ½ cup grain of choice (I used barley)⁣ 1 tomato, chopped⁣ ¼ cup sugar snap peas, cut diagonally⁣ 1 mini cucumber, sliced⁣ ¼ small red onion, sliced⁣ ½ cup beans of choice⁣ 2-3 tbsp feta⁣ Dressing: lemon peel (optional), ½ tsp lemon juice, ½ tsp sherry vinegar (or other types of vinegar available), 1 tbsp olive oil, pepper and salt to taste, mint (optional)⁣ ⁣ #salad #saladrecipe #easysalad #easyrecipe #easyrecipes #saladsthatdontsuck #lunchideas #easylunch #healthyrecipes #healthyrecipe

2in1 breakfast? Yes please 😋 Recipe:⁣ ⁣ ½ cup oats⁣ 1 shot espresso mixed with ¾ cups milk⁣ 1 tbsp chia seeds⁣ 1 tsp vanilla extract⁣ ⁣ Mix everything and let soak overnight. Top with favorite toppings and enjoy!⁣ ⁣ #coffeeaddict #caffeine #coffee #coffeefirst #breakfastideas #breakfasttime #breakfastrecipe #healthybreakfast #butfirstcoffee #mondayfeels

That feeling when you save your veggies from rotting before it’s too late🥳⁣ ⁣ #nutrition #foodie #fridayfeeling #fridayfunday #foodhumor #takeout #homemadefood #salad #saladsofinstagram #healthyfoodie

Facts: dietitians aren’t the people to go to with hormonal imbalances. A dietitian can assist you in managing symptoms caused by hormonal imbalances and help you figure out the best way of eating to support your personal goal. But to “heal” your hormones, you will need a professional who specializes in hormonal health, which would be an endocrinologist (or maybe an OBGYN). Especially since most evidence points to dietary interventions having mixed results and being more of a hit or miss when managing diseases directly influenced by hormones.⁣ ⁣ Before you hit me with the “but it helped me” argument, think about what kind of advice you usually get from those practitioners. Balanced meals? Fruits and veggies? Hydration? Plenty of sleep? Stress management?… Hate to break it to you but that’s basically what you get in any program. No need to spend extra $ on this sort of advice. If you are willing to spend extra, make sure you work with a practitioner that is able to give you personalized recommendations, based on what YOU need right now.⁣ ⁣ Nutrition is powerful but if any practitioner promises to make all your troubles go away, it’s a huge red flag and a good indicator that they don’t know what they are talking about.⁣ ⁣ #hormonebalance #hormonalhealth #healthyeating #healingjourney #healingfoods #foodisnotmedicine #foodasmedicine #healingwithfood #evidencebased #evidencebasednutrition

Easy bean salad that you can make in under 5 minutes? Yes please. Recipe for 2 servings:⁣ ⁣ 1 can beans (I used a mix of black and kidney)⁣ Kernels of 1 fresh corn or about 1 cup of canned corn⁣ 1 medium tomato, chopped⁣ 1 small bell pepper chopped⁣ ½ of a small red onion, chopped⁣ ½ cup crumbled feta⁣ Juice of 1 lime⁣ Drizzle of olive oil⁣ Spices as needed (I used Trader Joes Chili & Lime seasoning)⁣ ⁣ Mix it all together and enjoy with a tortilla, slice of bread, or as is!⁣ ⁣ #recipe #easyrecipes #easyrecipe #plantbasedrecipes #quicklunch #lunchideas #lunchinspo #healthyrecipes #healthyfood #healthyeating

You will always find something wrong with your body as long as you let your looks define your worth. If the only outcome measure of your lifestyle is how you look - it is not about health, it’s about fitting into an unrealistic standard that society sets for us. You will never reach the “ideal” because it keeps changing.⁣ ⁣ Whenever I see a client who wants to lose weight, I ask them - why? Are you losing the weight for you or because you think this is something you need to do to be “good enough”? Will you be measuring your success solely with a number on the scale or will you be focusing on how you feel and how you are able to show up for those around you? These are important questions and the difference between working on health and trying to prove you are “good enough”.⁣ ⁣ If you want to fix your relationship with your body, reach out to me via link in bio. I would love to support you!⁣ ⁣ #selflove #allbodiesaregoodbodies #allbodiesarebeautiful #selflovetips #nutritioncoach #nutritiontips #diet #diettips #dietingproblems #loveyourselffirst

Can you believe it took me this long to try making bean brownies? I’m not a fan of healthifing desserts but with a ton of leftover beans and zero willingness to eat a savory bean dish, I decided to give the hype a try. I’ll admit that they tasted pretty good and not at all like beans! Recipe👇🏻:⁣ ⁣ 1 can of beans (I used a mix of black and kidney)⁣ 3 tbsp oil ⁣ 3 eggs⁣ ¼ cup cocoa powder⁣ ½ cup brown sugar⁣ 1 tsp vanilla⁣ 1 tsp baking powder⁣ Pinch of salt⁣ ¼ cup each chocolate chips & chopped nuts⁣ ⁣ Blend beans & oil into a smooth texture. In a bowl, mix all the ingredients together. Transfer to a baking dish and bake at 350F for 30-40 minutes. Enjoy!⁣ ⁣ #blackbeanbrownies #healthyrecipes #healthyrecipe #dessert #bakingrecipes #healthytreat #glutenfreerecipes #healthydessert #chocolatecake #healthyeating

Took a ride with @codyrigsby yesterday and his words were just so fitting for everything that’s happening. I wanted to check in and let you know that it’s okay to feel angry, sad and hopeless right now. Know that you can push through anything 🙌🏻⁣ ⁣ Just leaving this here and will get back to regular content on Monday 💓 hang in there!⁣ ⁣ #youareenough #youarenotalone #selflove #selflovefirst #strongwomen #empoweredwomen #dontgiveup #theworldisyours #youareloved #motivation

Are you being “good” all week just to go crazy on the weekends? If your lifestyle is so restrictive that you can’t go more than 5 days, it’s time for change. Here’s the truth: you can be healthy and eat a burger. And you can even order the fries. You will actually lose more weight once you stop the binge-restrict cycle and show your body there’s no reason to hold on to excess energy because there will always be enough.⁣ ⁣ You can include any food you want into your diet. As long as you meet your calorie goals, you could even eat pizza or ice cream. “Healthy” food doesn’t magically make you lose weight and “unhealthy” food doesn’t make you gain weight overnight. But stressing around food and yo-yo dieting all the time is likely to make you less healthy.⁣ ⁣ So, relax and stop torturing yourself by eating stuff you hate all week just to pig out over the weekend 💫⁣ ⁣ #weightloss #cheatmeal #cheatday #dietstartstomorrow #dietfood #dieting #diettips #weekendeats #dietingproblems #weightlossinspiration #nutritionadvice

Quick reminders for summer: If you want to work on your body, do it for you and accept it will be a long journey. Don’t push your limits to make it in time for your vacation. A flatter stomach won’t make you more fun. A smaller body will not help you create more amazing memories.⁣ ⁣ Maybe you let this be the summer you accept where you are in your journey. The shape of your body does not change who you are as a person. Your body is amazing at keeping you alive, so show it some love. And you can absolutely work on changing your body in a loving way! Reach out via link in bio if that’s what you want to do this summer.⁣ ⁣ #workinprogress #summerbodyinprogress #summerbodygoals #selflove #selflovejourney #selflovefirst #allbodiesaregoodbodies #allbodiesarebeautiful #bodypositivity #bodyneutrality

This salad is fully plant based and packed with protein. Recipe:⁣ ⁣ Handful of spinach⁣ ¼ cup shredded cabbage⁣ ½ small bell pepper⁣ 1 mushroom⁣ 3 oz tofu (I used Trader Joe’s sriracha tofu)⁣ ¼ cup edamame beans⁣ ½ cup cooked soba noodles⁣ 1 tbsp chopped peanuts ⁣ Dressing: Juice of 1 lime + 1 tsp each: soy sauce, fish sauce and sesame or peanut oil⁣ ⁣ Mix everything in a bowl and enjoy!⁣ ⁣ #saladrecipe #saladrecipes #bigsalad #sobanoodles #edamame #veganrecipes #veganrecipe #plantbasedmeals #plantbasedfoods #eatmoreveggies

This trend but with food because life is too short not to eat the foods you love. You won’t remember all the times you didn’t look “perfect” in a bikini. But you will probably remember all the times you missed out on enjoying a meal because you were consumed with guilt about breaking your diet ☹️⁣ ⁣ Don’t let restriction steal your memories. Enjoying foods you love doesn’t mean you will eat junk food all the time. It means being able to have something delicious and move on. Schedule a free call with me today to start working on your relationship with food, so that you can enjoy ALL foods mindfully.⁣ ⁣ #allfoodsfit #memories #gettingolder #makememories #foodie #foodlove #liveyourlife #lifeisgood #foodiesofinstagram #healthyfoodie

If you can’t stop talking about how bad you are being because you are having a delicious meal with your friends, it’s time to break up with your diet. If you are eating something that you don’t eat all the time, and that brings you joy, enjoy it mindfully and focus on the experience. Indulge and move on. A healthy diet is one that doesn’t include guilt.⁣ ⁣ If you are tired of always thinking about your diet, schedule a free intro call today. I am taking on new clients!⁣ ⁣ #weightloss #weightlossjourney #healthyfood #brunch #brunchvibes #nutritioncoach #nutritioncoaching #nutritionadvice #dietingtips #dietingproblems

Friday humor - self love edition. But I honestly hope you can find the courage this summer to love yourself enough to accept the body you are in right now and enjoy summer anyway. This doesn’t mean you shouldn’t work towards your goals but accept that it may take time. That’s not a reason to punish yourself or hide!⁣⁣ ⁣ If you need help, make sure to schedule a free intro call today. Link in bio. Have a great weekend 💓.⁣⁣ ⁣ #summerbody #bikinibod #readyforsummer #selflove #selflovejourney #healthyisbeautiful #everybodyisbeatiful #flawless #summervibes #summeroutfit

Hello, this is your friendly dietitian reminding you that coffee is not a meal. Nourish your body with the food it needs today!⁣ ⁣ Meal skipping can throw you off and may cause brain fog, fatigue, extreme cravings, or bloating. No, thank you!⁣ ⁣ #coffeetime #coffeelove #eatsomething #nourishyourbody #nourishnotpunish #balanceddiet #balancedmeals #dietadvice #eathealthy #loveyourself