Swipe to screenshot the incredible health benefits of #chiaseeds and #cacao⏩ During long and active early morning shifts at @barmethodcarmel, I create simple, portable, nutrient-dense meals to sustain me throughout the day. Today’s creation was a superfood #masonjarmeal: Blueberries Cacao nibs Chia seed Fiber One Unsweetened coconut Chocolate protein powder Packed with protein (35g), fiber (18g), omega-3 fatty acids, phytonutrients, antioxidants, calcium, potassium, magnesium, etc. As chocolatey and decadent as this looks, it’s only 3g sugar for the whole jar. I wanted to take a moment to highlight the incredible anti-inflammatory, heart health, blood sugar, mood, fat loss, energy, digestive and gut health benefits that come from adding chia seed and cacao into your diet. What’s your favorite portable meal?
Thank you @themindfuldietitian • “Essentially, moral injury in the context of Dietetic practice as I see it are any experiences we have which interrupt our ability to engage in values-driven, ethically-based, client-centered practice. Ways in which the demands on us to meet the expectations of others (and ourselves) chip away at the vision we had or have of ourselves as “helpers.” In other words, the reasons we wanted to be Dietitians in the first place. We care. And we’re often not able to care in a way that centres the needs of our clients. Not only that, but the very ethics and values which have brought us into this profession (ie doing what’s right, or best) are being sidelined in favour of doing what is expected of us. And they are not necessarily in alignment. As it turns out, it’s not disillusionment, it’s moral injury.” https://www.themindfuldietitian.com.au/blog/calling-bs-on-burnout-amp-getting-real-on-ethical-client-centered-dietetic-practice • #burnout#compassionfatigue#moralinjury#compassion#dietetics#dietitian#nutrition#nutritionist#dieteticsstudent#dieteticintern#values#ethics
The nutrition world is full of them 👂🧐If it sounds sketchy, trust your gut! - Often I hear statements about nutrition that exaggerate research or draw entirely different conclusions from the evidence. With so many rumors swirling around, I understand why people are confused, and even scared by some of the claims out there. . . . There is nothing wrong with limiting or cutting out certain foods. There’s no need to eat a food you hate (and if you’re allergic to something you def want to cut out that food asap!) . . . But, is it important to recognize when cutting out food(s) gets extreme. How can you tell? A diet is extreme if it: . . . 🔸demonizes a certain food or food group➡️ there are no “good” or “bad” foods, only different foods. Some foods are more nutrient dense, but that doesn’t make the less nutrient dense ones bad. For example, if you’re hungry between a meal and have low blood sugar, candy could be just what your body needs to get energy stat . . . 🔸causes you to think about food all the time➡️ your time and headspace is precious, you’re meant to do other things besides plan and prepare meals . . . 🔸socially isolates you ➡️ you shouldn’t skip parties or miss out on dinners with friends because of a diet. Connection is an essential part of health and we all need it to feel our best . . . If you’re thinking about making some changes to your food routine, ask yourself: “Could I sustain this pattern of eating 5 years from now?” . . . If you’re feeling stuck or lost after extreme dieting, reach out to me I can help! 😊Know that you’re not alone, and it is possible to break free from dieting . . What are your thoughts on fad or extreme diets? Comment below! 👇🏻
Pick the right Mars Bar 🍫🍦 - Sunday Funday means a little more flexibility when it comes to macros and where your calories come from! - Having the flexibility to have something like an 🍦or 🍫 allows to fee less deprived and more likely to continue following a diet long term! - Now to explain the image ⬆️⬆️⬆️ - If you were to eat a delicious mars bar ice cream instead of a mars bar chocolate bar, you consume: - ⬇️ 90 LESS CALORIES (~33% less) ⬇️ 20g LESS CARBS (mostly sugar) - Now obviously both of these options contain little to no nutritional value to a diet. HOWEVER, if eating one now and again keeps you on track when it comes to your nutrition goals, then by all means, GO FOR IT! - In this case the ice cream contains less calories, carbs and sugar, which makes it technically the better option 😊 - If you want more of this type of content, Please Like ❤️ and Follow 🙏
What is fibre? 🤔⠀ Fibre is a component of food that is classified as a carbohydrate, but that is neither digested or absorbed by the small intestine - instead, it is broken down in the large intestine by bacteria. Fibre is found only in plant foods, with high fibre foods including wholegrains, legumes, fruits, vegetables and nuts. ⠀ --⠀ There are different varieties of dietary fibre, each with different health benefits. ⠀ ⠀ SOLUBLE FIBRE acts as a ‘gel’ within the body and is beneficial in reducing cholesterol levels. ⠀ 👉Beneficial sources of soluble fibre include oats, barley, rye, legumes, psyllium, certain fruits, nuts and seeds and vegetables. ⠀ ⠀ INSOLUBLE FIBRE has an important role in regulating bowel health by bulking stools to allow them to be easier to pass, and also promotes regular motions. ⠀ 👉Food sources high in insoluble fibre are nuts and seeds, wholegrain, the skin on fruits and vegetables, and legumes and wheat bran. ⠀ ⠀ RESISTANT STARCH is classified with dietary fibre as it too is not digested until it reaches the large intestine. The act of bacteria breaking the resistant starch down is beneficial for bowel health. ⠀ 👉Food sources high in resistant starch include pearl barley, unripe bananas, brown rice, lentils, baked beans, cooled cooked potato, rice and pasta, and also ‘Hi-Maize’®. ⠀ ⠀ Benefits of fibre ⠀ Adjusting fibre intake is involved in the nutritional management of a wide range of health conditions, such as diverticular disease, constipation and diarrhoea, high cholesterol, inflammatory bowel disease, diabetes and obesity. In addition, a high intake of fibre may assist in reducing the risk of developing health conditions. ⠀ ⠀ If you need help with your fibre intake feel free to reach out to a Simply Nutrition Dietitian. Link in Bio to access our contact details. ⠀ ⠀ ⠀ ⠀ #simplynutrition#dietitian#nutritionist#warmth#understanding#relate#listening#yoursuccess#food
Hurray! It’s Wednesday.. I had a day off to myself yesterday and I was busy experimenting recipes in the kitchen.. that’s what I do on my days off.. 😊😊👩⚕️ So, this pancake turned out really well and I have named it as my “keto pancake”.. it is super nutritious and delicious.. I decided to have this with my experimented orange sauce - yes! It tastes yum 😋, pretty much like orange marmalade .. you can use this pancake with 1 teaspoon honey or 1/2 cup fruits.. kids will love 💖 the cakes but don’t share the ingredients with fussy eaters 😃.. . So let me begin..👇 This recipes serves 2 people not 1.. Ingredients: 2 eggs including yolk 1 banana 1/2 cup oats 1 teaspoon vanilla powder A pinch of cinnamon powder . Now you blend all the ingredients together, so that it doesn’t become lumpy.. they look good trust me.. In the meanwhile, use a non stick pan and just brush it with butter! Yes you read it right.. it’s butter! Now take a scoop of the blended batter and place it in the non stick pan.. Flip it once it’s ready on one side.. and serve with 1 teaspoon honey or 1/2 cup fresh fruits or 1/2 cup yoghurt or 1 teaspoon orange sauce 😊my favourite 😋 . Let me know how you find it and I will share some more recipes with you.. . Happy hump mid day week.. x swati . #recipes#breakfastideas#breakfast#pancakes#easyrecipes#quickrecipes#nutrition#nutritionist#india#dietitian#yum#lifestyle#food#healthyfood#instafood#goodmorning#yes#today#gym#fit#keto#weightlosstransformation#weightloss#kids#fussybaby
Preserving valuable lean muscle mass and losing fat will help you achieve 1% body fat loss per month. My client 📷: is up 3 Lbs of muscle, and has loss 2% BF in 3 weeks. " I swapped fat for muscle" - @ms_napsalot7 #exactly#fitnutrition#dietitian
Check out our latest food review on Facebook! ⠀ This tasty and filling bowl was supprisingly good for a convenient frozen meal!⠀ Take home message – tasty, low calorie and whole ingredients for those times when you can’t be bothered or have nothing prepared.⠀ #food#nutrition#ameating#dietitian#dietician#food review #wholegrain#fibre
I thought long and hard about what my first post should be, but then I realized that any piece of information, is useful information. Disease prevention is my biggest motivating factor in the creation of this page. So what better way to kick things off, than to share the major influences contributing to chronic disease? As you can see, nutrition is just one of the many variables affecting our health. In a perfect world, all factors would be perfectly under control. But guess what? We are human and probably deal with at least one, if not all, influences on a day to day basis. So, we have to try to do the best we can do with the resources we have. This is where knowledge is key! If we don’t educate ourselves, we will never know what can and can’t harm us so that we can make the necessary changes in our lives. One of my biggest goals I have set for myself this year, is getting outside more to get that vitamin D! I could go on with other habits I am trying to maintain, but I would like to hear from you – what are your biggest struggles when it comes to your health? Key point to remember: this post isn’t intended to stress you out even more, but to make you more aware of what things to keep in mind when it comes to your health. #nutrition#wellness#miami#dietitian *Image credit to Integrative and Functional Nutrition Academy (IFNA)
For some reason we've been craving a good homemade curry. We found this delicious recipe, and remembered our craving when looking through @desireenielsenrd's site. Look how easy it is to make this at home! Easy Chickpea Coconut Milk Curry with Broccoli SERVES 4-6 1 pound (450g) broccoli, cut into small florets and stalks diced 3 tablespoons (45ml) coconut oil or avocado oil 1/2 medium yellow onion, diced 4 cloves garlic, peeled and sliced 2 inch (5cm) piece fresh ginger, peeled and minced (about 2 tbsp) 2 inch (5cm) piece fresh turmeric, peeled and minced 2-398ml (14oz) cans of no salt added chickpeas, or 3 cups cooked chickpeas 2-398ml (14oz) cans of full fat coconut milk ( I love Aroy-D!) 1 cup (250ml) water 1 1/4 teaspoon (7ml) salt 1 teaspoon (5ml) curry powder 1 teaspoon (5ml) ground turmeric 1/2 teaspoon (3ml) ground cumin 1/8 teaspoon (1ml) garam masala Juice of half a lime For serving: 2-3 cups of cooked grain (I used millet), cilantro leaves and lime wedges In a large, high rimmed skillet, heat the oil on medium. Add onion, garlic, ginger, turmeric, and broccoli stalks and cook for five minutes, until onion is soft and glossy, stirring often so garlic doesn’t burn. Add the broccoli florets and cook for 3 minutes until they turn bright green, then add the chickpeas, stir through and season with salt and pepper. Next, add the curry powder, turmeric, cumin and garam masala, stirring constantly for 30 seconds. Pour in the coconut milk and water, and add salt. Let curry simmer for 10-15 minutes so flavours can blend. Turn off heat, stir in lime juice, taste and adjust salt or lime juice to your liking. Serve with a cooked grain and garnish with cilantro and lime wedge. Tip: if you don’t have access to fresh turmeric, just add another 1/4 teaspoon of dried turmeric to the curry. https://desireerd.com/easy-chickpea-coconut-milk-curry/ . 📸 : Desiree Nielsen / @alyssacdawson
BREAKFAST ON THE GO Who here often skips breakfast? 🙋♀️🙋♀️ Most mornings, I honestly just don’t feel like breakfast when I first wake up. Instead of forcing myself to eat something I won’t enjoy, I often pack something to have when I get to uni or work. Making a breakfast for on the go is also a great way to make sure you aren’t missing out on all those yummy nutrients. ⠀⠀ This combination of fruit, seeds and yoghurt is so delicious you’d think it was a dessert. Each bowl has 21g of protein, 7g of fibre and over 1/3rd of my daily calcium requirements! Now who wants to miss out on that?? Check out my previous post for what goes into this yummy seed mix.
SEEDS I like to make a big batch of this mix at the start of the week to add to yoghurt for a quick snack or an easy breakfast. Seeds are a brilliant nutrient source, full of protein, fibre and healthy fats, but each has their own special qualities. ⠀⠀ 🥜Pumpkin Seeds for magnesium and zinc ⠀⠀ 🥜Sunflower Kernels for vitamin E and selenium ⠀⠀ 🥜 Chia Seeds for omega-3 fatty acids (great if you don’t eat fish) ⠀ 🥜 Cacao nibs are clearly not a seed but they’re a source of magnesium and give this mix a hint of chocolate flavour. ⠀⠀ For nuts and seeds, 30g is considered as one serving of your 2.5 serves of protein and alternatives (in adult women).
وصفة بانكيك رائعة تتكون فقط من الشوفان ، والبيض ، والموز😋✔️ جيدة ايضا لمن يعاني من حساسية الحليب والجلوتين (فقط عند استخدام الشوفان الخالي من الجلوتين)✔️ So in love with this healthy pancakes recipe..😻 It’s super easy👌🏻👌🏻. No refined grains.. No refined sugar.. Just oats, bananas, and eggs. . . . It’s dairy-free and gluten-free(by using a gluten-free oats).
#repost @theintuitive_rd with @get_repost ・・・ This is your proof that you don’t heal negative body image by CHANGING your body. • You can appreciate the way your body looked before in pictures even though you HATED it back then. That’s because this is a MENTAL block. • It’s not ABOUT what your body looks like. And that’s a GOOD THING. Because we can’t predictably or sustainably change our bodies. But we can heal our mindset regarding body image. • 🍫 Food Freedom 101 Online Course NOW AVAILABLE. 20% off if you order before 5/20! • 🤗 “Diet Culture is a Liar” Stickers - Order via link in bio or send me a message! • 💻 6 Week Virtual Intuitive Eating Support Group - Starting June 5th. • 🌇 July 20, 2019 - Intuitive Eating & Body Image Workshop in New York City. Led by Brianna Campos, LPC and Kirsten Ackerman, MS, RD. Link in bio! • 🎧 Intuitive Bites Podcast on available on iTunes & SPOTIFY! • #body#bodyimage#bodyimagehealing#transformation#heal#healing#bodyacceptance#bodypositive#foodfreedom#foodpeace#intuitiveeating#health#healthateverysize#dietitian#nondiet#nondietapproach#nondietdietitian
It’s almost summertime — I’m sure every child and teen can’t wait for that last bell to ring!! Staying home this summer can be fun and much needed but a sedentary summer can lead to unwanted weight gain. Here are two ways to help prevent that summer weight gain. #dietitian#summertime#schoolisout#dietitiansofinstagram#nutrition
I was super excited about making this dinner again in my instant pot. 🙌🏽 If you missed it last week, I bring back to you this Ethiopian Lentil Stew called Kik Wat. Comforting and super flavorful from the Berbere seasoning I added. You can actually make this seasoning mix yourself. Lots of examples of it if you do a simple google search. 😊 That seasoning mix can be super versatile, use as a flavorful rub for tofu or seitan or add it to other beans for flavor (Roasted Chickpeas taste amazing with it). 👏🏽 . Kik Wat 2 1/2 cups red lentils 1 red onion, diced 3 cloves garlic, minced 2 15oz cans of diced tomatoes 1 red bell pepper, diced 2 tbsp Berbere seasoning 1/2 tsp ground cardamom Few cracks of black pepper 1/2 tsp salt 2 bay leaves 4 cups water 💦 🔥 . Add onion and garlic to a large pot and sauté until softened. Add in tomatoes and Berbere seasoning and sauté until fragrant. Add remaining ingredients, stir and bring to a boil. Reduce heat to a simmer, cover and allow to cook for 40 minutes or until lentils are thickened and fully cooked. 💃🏽 . For instant pot, set cooker to sauté mode and cook onions and garlic until fragrant and onions are soft. Add in tomatoes and seasoning, stirring until fragrant, about 1-2 minutes. Add remaining ingredients and hit cancel. Seal instant pot then hit the manual pressure button. Set cook time to 10 minutes and allow to release pressure naturally. Serve as desired. ❤️
ĂN TRỨNG NHIỀU CÓ TỐT KHÔNG, MỘT NGÀY ĂN BAO NHIÊU QUẢ LÀ TỐT NHẤT? ❓Ăn trứng có làm tăng mỡ máu không? Ăn mấy quả trứng 1 ngày là hợp lý? Ăn trứng liệu sẽ gây hại đến sức khỏe? 🥚Trứng là thực phẩm giàu protein, không có tinh bột, có tác dụng giúp cơ thể chúng ta tăng cường hệ miễn dịch. Emma cũng rất thích ăn trứng mỗi ngày là vì trứng dễ mua, giá thành rẻ, dễ chế biến và quan trọng là nguồn dinh dưỡng tuyệt vời từ nó. 🥚 Một quả trứng gà có khoảng 70-80 calories, 6 gram protein, 5 gram chất béo TỐT, có chứa rất nhiều loại vitamin như A, E, B, D và cũng chứa nhiều sắt, kẽm, canxi. 🥚 Tuy nhiên, trứng là thực phẩm có hàm lượng Cholesterol cao, nhưng ăn trứng không ảnh hưởng xấu đến cholesterol trong máu đối với hầu hết mọi người. 🥚 Hơn thế nữa, lòng trắng trứng còn giúp chống lão hóa, giúp da và tóc khỏe mạnh hơn. 🥚 Lecithin có trong trứng cũng giúp điều hòa gan, giúp tiêu hóa tốt và giảm cholesterol. 🥚 Đặc biệt, axetylcholin có trong trứng có tác dụng tăng cường trí nhớ, giúp thông minh và nhớ lâu, điều này rất tốt cho trẻ nhỏ. 👉Vậy ăn bao nhiêu trứng là đủ? Theo một nghiên cứu, tùy theo mỗi nhóm người ta có cách nạp lượng trứng vào cơ thể cần thiết, cả nhà cùng tham khảo: ✅ Ở người lớn & người trưởng thành: bạn nên ăn 3-4 quả/tuần. ✅ Đối với trẻ từ 2 tuổi trở lên bạn cũng chỉ nên cho bé ăn 3-4 quả trứng gà/ 1 tuần còn đối với bé nào thích ăn bạn có thể cho bé ăn 5-6 quả/1 tuần. ✅ Đối với trẻ từ 1-2 tuổi: bạn nên cho ăn 3 – 4 quả trứng gà /tuần, ở tuổi này có thể cho bé ăn cả lòng đỏ và trắng.
Izzy eats a Fajita Trio with chicken, beef and shrimp. Eating while traveling can be hard, since I usually eat or prepare my meals at home, so I picked an option that had lots of variety and lots of veggies (hidden under the meat). • #nutriton#dietitian#fajitas#texas#dinner
Out of my workout clothes on a Tuesday night, who am I?! - Big thank you to @wearelms for such a fun event, connecting #influencers from all over the city! And to @creativesnacksco @sweetearthfoods for the delicious snacks and take home treats! The bag of coconut clusters almost didn’t make it home 🤦🏼♀️
What is Planks & Pizza? 🤷🏻♀️ . I get this question a lot. To me, it's simple and straightforward, but I also frequently like to speak in metaphors without explaining myself. Therefore, I forget not everyone else’s brain works this way. 🤓 Here is how the concept came to fruition... . I love pizza. That’s a given. However, I used to think that in order to be healthy, pizza could not be part of the equation, aka a healthy diet. Using the transitive property, this meant that I couldn’t eat what I loved and be healthy simultaneously. This not only made me feel deprived, but it also made me feel anxious, annoyed and frustrated that I couldn’t have it all. For any of you out there who feel or have felt this way (you all have at some point, come on now!), you know what I am talking about. The definition of ‘healthy’ has been incredibly misconstrued over time with an infinite amount of definitions depending on what diets are trending out there and who is delving out information. But GUESS WHAT?!? All of these trends have a common denominator: they do NOT work because RESTRICTION leads to what most of us know as the yo-yo effect, aka it backfires, aka just hear me out... . I went to grad school for nutrition because I... 1) Had the curiousity of a cat for it and wanted to figure it out. 2) I thought I was going to get all of the answers I had been searching for - one perfect equation or formula to living a healthier lifestyle for myself and to help others do the same! What I discovered is that in our minds, we need to make eating simple because in our bodies, it is incredibly complicated. That simplicity is better known as balance, or the methapor I prefer, Planks & Pizza. 🙃😘 . So there you have it! Cheers to being almost halfway through the week, and cheers to balancing your planks 💪🏼with a little bit of pizza! 🍕🥂 . . . 📸 @wandakochphotography #planksandpizza#about#smallbusiness#planks#pizza#clt#cltnc#nutrition