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Banana Berry Smoothie

Have you seen my latest vlog yet? I recorded a recent trip to Florida and included six dietitian-approved tips to help you stay healthy and feel your best while traveling!

Make sure to head on over to my channel to give it a watch, like, and subscribe! 😊

https://youtu.be/9E9xuWQVK1w?si=SQ8-3tv100eDVCmP

Have you seen my latest vlog yet? I recorded a recent trip to Florida and included six dietitian-approved tips to help you stay healthy and feel your best while traveling!

Make sure to head on over to my channel to give it a watch, like, and subscribe! 😊

https://youtu.be/9E9xuWQVK1w?si=SQ8-3tv100eDVCmP

Do you stress out about staying healthy while traveling? 😩

Don’t let overthinking about food ruin your vacation! 🧐

Learn my top six tips as a dietitian for how to stay healthy while traveling in my most recent YouTube video! 😃

Link in bio!

https://youtu.be/9E9xuWQVK1w?si=Y3G7IraoauVB-plx

Do you stress out about staying healthy while traveling? 😩

Don’t let overthinking about food ruin your vacation! 🧐

Learn my top six tips as a dietitian for how to stay healthy while traveling in my most recent YouTube video! 😃

Link in bio!

https://youtu.be/9E9xuWQVK1w?si=Y3G7IraoauVB-plx

Save this for when you need a no-stress dinner that still hits 💁🏼‍♀️

✨Ingredients✨
1/4 red bell pepper
1/4 green bell pepper
1/4 white onion
3/4 cup Uncle Ben’s ready-made Spanish rice
1/2 cup black beans
1/4 cup corn
2 tablespoons guacamole
2 tablespoons nonfat plain Greek yogurt
Sprinkle of Cotija cheese
1/4 cup pico de gallo

✨Nutrition✨
583 Calories
28 g protein
81 g carbs
20 g fat
4 g saturated fat
19 g fiber
928 mg sodium
1 g added sugars

Save this for when you need a no-stress dinner that still hits 💁🏼‍♀️

✨Ingredients✨
1/4 red bell pepper
1/4 green bell pepper
1/4 white onion
3/4 cup Uncle Ben’s ready-made Spanish rice
1/2 cup black beans
1/4 cup corn
2 tablespoons guacamole
2 tablespoons nonfat plain Greek yogurt
Sprinkle of Cotija cheese
1/4 cup pico de gallo

✨Nutrition✨
583 Calories
28 g protein
81 g carbs
20 g fat
4 g saturated fat
19 g fiber
928 mg sodium
1 g added sugars

Double tap if the word “macronutrient” has ever intimidated you. 🙋🏼‍♀️

You’re definitely not alone — I hear this from coaching clients all the time!

But the good news is, you’ve actually already learned the basics and are ahead of the game just by watching this clip! 💁🏼‍♀️

Once you understand what macronutrients are and what they do, making food choices becomes so much easier. 🙌

Watch the full video on YouTube (@NutritionUndefined) to break it down with me.

https://youtu.be/u-fwWGePubQ?si=-u6cMH-xC7X7yLwp

Double tap if the word “macronutrient” has ever intimidated you. 🙋🏼‍♀️

You’re definitely not alone — I hear this from coaching clients all the time!

But the good news is, you’ve actually already learned the basics and are ahead of the game just by watching this clip! 💁🏼‍♀️

Once you understand what macronutrients are and what they do, making food choices becomes so much easier. 🙌

Watch the full video on YouTube (@NutritionUndefined) to break it down with me.

https://youtu.be/u-fwWGePubQ?si=-u6cMH-xC7X7yLwp

Hot take: As a dietitian, I do recommend this protein bar—even though it has 16g of added sugar. 😱

Why? Because having an all-or-nothing mindset around food is what once led me to disordered eating, binging and restricting, and years of yo-yo dieting.
It wrecked both my mental and physical health.

So here’s my take:
If you’ve just finished a tough workout and won’t eat again for an hour or more, this bar is a great option.
Just be mindful of added sugars in the rest of your day—it’s all about balance. 🤗

Check out my latest YouTube video where we rated 12 protein bars to find the best one!

https://youtu.be/eCCftRacH6s?si=fBl6_0FJcCnRxf0p

Hot take: As a dietitian, I do recommend this protein bar—even though it has 16g of added sugar. 😱

Why? Because having an all-or-nothing mindset around food is what once led me to disordered eating, binging and restricting, and years of yo-yo dieting.
It wrecked both my mental and physical health.

So here’s my take:
If you’ve just finished a tough workout and won’t eat again for an hour or more, this bar is a great option.
Just be mindful of added sugars in the rest of your day—it’s all about balance. 🤗

Check out my latest YouTube video where we rated 12 protein bars to find the best one!

https://youtu.be/eCCftRacH6s?si=fBl6_0FJcCnRxf0p

VOLUME EATERS, save this recipe for lunch!!! 😋

✨Why this recipe is RD approved✨

🫑 It has So. Much. Fiber! Did you see all of those veggies? This will fill you right up.

🥑 The avocado provides some delicious healthy fats!

🥗 All of that food is 530 calories, which is generally around what your lunch should be. And it’s easy to adjust for less or more depending on your specific needs!

✨Ingredients✨
1/2 cup chopped lettuce
1/4 cup diced cucumber
1/8 cup diced red onion
1/4 of a bell pepper, diced
5 cherry tomatoes
1/5 block of tofu, cubed
1/2 cup black beans
1/4 cup corn
1/4 of an avocado
3 Tbsp pico de gallo
1 Tbsp primal kitchen cilantro lime avocado dressing
1 Tbsp taco seasoning
3 white corn tortillas

✨Nutrition Facts✨
530 calories
22 g protein
76 g carbs
17 g fat
2 g saturated fat
16 g fiber
736 mg sodium
1 g added sugar

VOLUME EATERS, save this recipe for lunch!!! 😋

✨Why this recipe is RD approved✨

🫑 It has So. Much. Fiber! Did you see all of those veggies? This will fill you right up.

🥑 The avocado provides some delicious healthy fats!

🥗 All of that food is 530 calories, which is generally around what your lunch should be. And it’s easy to adjust for less or more depending on your specific needs!

✨Ingredients✨
1/2 cup chopped lettuce
1/4 cup diced cucumber
1/8 cup diced red onion
1/4 of a bell pepper, diced
5 cherry tomatoes
1/5 block of tofu, cubed
1/2 cup black beans
1/4 cup corn
1/4 of an avocado
3 Tbsp pico de gallo
1 Tbsp primal kitchen cilantro lime avocado dressing
1 Tbsp taco seasoning
3 white corn tortillas

✨Nutrition Facts✨
530 calories
22 g protein
76 g carbs
17 g fat
2 g saturated fat
16 g fiber
736 mg sodium
1 g added sugar

How many calories should you eat after a workout?

It’s not a one-size-fits-all answer — it depends on your goals, body, and workout type. But knowing what to aim for can make a huge difference in recovery and results.

Watch the full video on YouTube (@NutritionUndefined) to learn how many different factors are involved in determining your calorie and macronutrient needs.

https://youtu.be/u-fwWGePubQ?si=zQ6FkH_0UAxeSML1

How many calories should you eat after a workout?

It’s not a one-size-fits-all answer — it depends on your goals, body, and workout type. But knowing what to aim for can make a huge difference in recovery and results.

Watch the full video on YouTube (@NutritionUndefined) to learn how many different factors are involved in determining your calorie and macronutrient needs.

https://youtu.be/u-fwWGePubQ?si=zQ6FkH_0UAxeSML1

Would you try these spring rolls from Trader Joe’s? Comment below 👀

Would you try these spring rolls from Trader Joe’s? Comment below 👀

12 protein bars. 3 friends. 1 mission: find the BEST tasting and healthiest option! 😋

In this video we rate each bar on taste and texture and I give my take on the nutrition of each bar.

Want to know which bar had Heather gagging 🤢 and which one Jenn ate the whole thing of? 🤤

Head on over to YouTube right now to find out!

And let us know which bars we missed!

https://youtu.be/eCCftRacH6s?si=MgjCuZmzXAxmm0CN

12 protein bars. 3 friends. 1 mission: find the BEST tasting and healthiest option! 😋

In this video we rate each bar on taste and texture and I give my take on the nutrition of each bar.

Want to know which bar had Heather gagging 🤢 and which one Jenn ate the whole thing of? 🤤

Head on over to YouTube right now to find out!

And let us know which bars we missed!

https://youtu.be/eCCftRacH6s?si=MgjCuZmzXAxmm0CN

Save this recipe for breakfast tomorrow! 😋

✨Why this recipe is RD approved✨

🫐The berries, flax seed, and cinnamon give you an anti-inflammatory boost.

🥜The protein, healthy fat, and fiber help steady the rise and fall of your blood sugar.

🍓36 grams of nutrient-dense carbs give you a great source of energy to start your day!

✨Ingredients✨
1/4 cup oats
1 Tbsp ground flax seed
Sprinkle of cinnamon
Splash of vanilla extract
1/2 cup water
2 Tbsp plain nonfat Greek yogurt
1/2 cup unsweetened soy milk
1 Tbsp peanut butter
1 tsp maple syrup
1/4 cup blueberries
3 strawberries

✨Nutrition Facts✨
324 Cals
13 g Protein
36 g Carbs
14 g total Fat
1.6 g Saturated fat
7 g Fiber
92 mg Sodium
4 g Added sugars

Save this recipe for breakfast tomorrow! 😋

✨Why this recipe is RD approved✨

🫐The berries, flax seed, and cinnamon give you an anti-inflammatory boost.

🥜The protein, healthy fat, and fiber help steady the rise and fall of your blood sugar.

🍓36 grams of nutrient-dense carbs give you a great source of energy to start your day!

✨Ingredients✨
1/4 cup oats
1 Tbsp ground flax seed
Sprinkle of cinnamon
Splash of vanilla extract
1/2 cup water
2 Tbsp plain nonfat Greek yogurt
1/2 cup unsweetened soy milk
1 Tbsp peanut butter
1 tsp maple syrup
1/4 cup blueberries
3 strawberries

✨Nutrition Facts✨
324 Cals
13 g Protein
36 g Carbs
14 g total Fat
1.6 g Saturated fat
7 g Fiber
92 mg Sodium
4 g Added sugars

Thanks to my friend Jim for asking a great question that inspired today’s video!

The answer to the question “how many calories do I need after a workout?” Is super nuanced!

Make sure to check out my latest YouTube video to hear my full answer!

✨Link in bio✨

Thanks to my friend Jim for asking a great question that inspired today’s video!

The answer to the question “how many calories do I need after a workout?” Is super nuanced!

Make sure to check out my latest YouTube video to hear my full answer!

✨Link in bio✨

✨Ingredients✨
1 cup Quinoa
1/2 cup Black Beans
1/4 cup Cucumber
1/4 cup Bell Pepper
7 Cherry Tomatoes
1/4 cup Plain, Nonfat Greek Yogurt
1/2 Tbsp Olive Oil
1/2-1 Tbsp Lemon Juice
Garlic powder, onion powder, and salt to taste

✨Why I love this recipe✨

🔹It’s super filling, but not high in calories.

🔹It is low in sodium but super tasty.

🔹It has over 20 grams of protein just from plants.

🔹It’s full of vitamins, minerals, and phytochemicals.

✨Nutrition Facts✨
462 Calories
22 g Protein
68 g Carbs
5 g Fat
12 g Fiber
1 g Saturated fat
243 mg Sodium
0 g Added Sugars

✨Ingredients✨
1 cup Quinoa
1/2 cup Black Beans
1/4 cup Cucumber
1/4 cup Bell Pepper
7 Cherry Tomatoes
1/4 cup Plain, Nonfat Greek Yogurt
1/2 Tbsp Olive Oil
1/2-1 Tbsp Lemon Juice
Garlic powder, onion powder, and salt to taste

✨Why I love this recipe✨

🔹It’s super filling, but not high in calories.

🔹It is low in sodium but super tasty.

🔹It has over 20 grams of protein just from plants.

🔹It’s full of vitamins, minerals, and phytochemicals.

✨Nutrition Facts✨
462 Calories
22 g Protein
68 g Carbs
5 g Fat
12 g Fiber
1 g Saturated fat
243 mg Sodium
0 g Added Sugars

I have indeed confirmed that beets are in fact a root vegetable… 😜

Make sure you check out the full YouTube video for more discussion on phytochemicals and antioxidants 🙃

Link in bio ✨✨

I have indeed confirmed that beets are in fact a root vegetable… 😜

Make sure you check out the full YouTube video for more discussion on phytochemicals and antioxidants 🙃

Link in bio ✨✨

So many people view, healthy, eating, and weight loss as this horrible thing. 😖

But it doesn’t have to be! 🤩

When I changed my mindset to fueling my body instead of starving it that changed everything for me! 😋

Learn more about this in my most recent YouTube video! https://youtu.be/xuZ0HeVAj_c?si=5UNXmTS5XUXKhA1d

So many people view, healthy, eating, and weight loss as this horrible thing. 😖

But it doesn’t have to be! 🤩

When I changed my mindset to fueling my body instead of starving it that changed everything for me! 😋

Learn more about this in my most recent YouTube video! https://youtu.be/xuZ0HeVAj_c?si=5UNXmTS5XUXKhA1d

I am currently taking new nutrition coaching clients! 💁🏼‍♀️

I offer virtual and in-person sessions.

What can you get out of nutrition coaching?
✨ Personalized nutrition recommendations, resources, and tools.

✨ An accountability partner to encourage and guide you and help you troubleshoot when you hit roadblocks.

✨ Concrete and realistic action steps to follow to help you reach your goals.

Nutrition topics I can help with include:

🔹 Sustainable weight loss and maintenance
🔹 Pre-diabetes and diabetes
🔹 High cholesterol or triglycerides
🔹 High blood pressure
🔹 Anti-inflammatory or elimination diets for autoimmune disease
🔹 Nutrition to optimize exercise and body composition goals…

… and MORE!

To schedule with me, direct message me here or email me at nutritionundefined@gmail.com. Or check out my website (link in bio) www.nutritionundefined.com.

I hope to see you sitting in this cutie chair soon! 😉

I am currently taking new nutrition coaching clients! 💁🏼‍♀️

I offer virtual and in-person sessions.

What can you get out of nutrition coaching?
✨ Personalized nutrition recommendations, resources, and tools.

✨ An accountability partner to encourage and guide you and help you troubleshoot when you hit roadblocks.

✨ Concrete and realistic action steps to follow to help you reach your goals.

Nutrition topics I can help with include:

🔹 Sustainable weight loss and maintenance
🔹 Pre-diabetes and diabetes
🔹 High cholesterol or triglycerides
🔹 High blood pressure
🔹 Anti-inflammatory or elimination diets for autoimmune disease
🔹 Nutrition to optimize exercise and body composition goals…

… and MORE!

To schedule with me, direct message me here or email me at nutritionundefined@gmail.com. Or check out my website (link in bio) www.nutritionundefined.com.

I hope to see you sitting in this cutie chair soon! 😉

One of the most common mistakes I see as a dietitian is clients not eating after workouts. 😖

And it’s usually just because someone doesn’t understand how the body uses food after a workout.💪🏻

So go grab yourself a snack and check out my latest YouTube video to get the full rundown on why it’s so important to fuel properly after your workouts.😋

Link in bio ✨✨

One of the most common mistakes I see as a dietitian is clients not eating after workouts. 😖

And it’s usually just because someone doesn’t understand how the body uses food after a workout.💪🏻

So go grab yourself a snack and check out my latest YouTube video to get the full rundown on why it’s so important to fuel properly after your workouts.😋

Link in bio ✨✨

Can you tell I love to eat? 🤭

My nutrition philosophy and the coaching I do revolves around the idea that food is our fuel. 🍎💪🏻

That means ✨eating well✨ to fuel your metabolism > starving yourself to get skinny 👎

A big problem my clients run into is not eating enough, which slows their metabolism 🫠 making it harder to lose body fat.

I solve this problem by calculating a specific calorie range based on THEM that is going to create a deficit AND fuel their metabolism. 🙌🥳

If you’re interested in finding out that sweet spot for yourself, just shoot me a direct message. ☺️

Can you tell I love to eat? 🤭

My nutrition philosophy and the coaching I do revolves around the idea that food is our fuel. 🍎💪🏻

That means ✨eating well✨ to fuel your metabolism > starving yourself to get skinny 👎

A big problem my clients run into is not eating enough, which slows their metabolism 🫠 making it harder to lose body fat.

I solve this problem by calculating a specific calorie range based on THEM that is going to create a deficit AND fuel their metabolism. 🙌🥳

If you’re interested in finding out that sweet spot for yourself, just shoot me a direct message. ☺️

Many of my clients have asked me, “ can you just tell me what to eat?” 🫤

But instead of giving them a specific meal plan, I like to give them a template.

That way, they can eat well while also choosing foods they like! 🤩

Carbs and protein are the first part of that formula. Check out the full YouTube video to learn more!

Link in bio ✨

Many of my clients have asked me, “ can you just tell me what to eat?” 🫤

But instead of giving them a specific meal plan, I like to give them a template.

That way, they can eat well while also choosing foods they like! 🤩

Carbs and protein are the first part of that formula. Check out the full YouTube video to learn more!

Link in bio ✨

On the hunt for the best protein bar! Any recommendations? 🧐

On the hunt for the best protein bar! Any recommendations? 🧐

I talk to a lot of clients who just mix their protein powder with water or milk and I think that’s BORING! 😝

I talk to a lot of clients who just mix their protein powder with water or milk and I think that’s BORING! 😝

My mid-workday run featuring Bailey, Maia, and Jones! 🐶🏃🏼‍♀️

My mid-workday run featuring Bailey, Maia, and Jones! 🐶🏃🏼‍♀️

I’ve seen this with countless clients and myself! 🙋🏼‍♀️

If you don’t have a sustainable strategy for losing weight or reaching a health goal… 🤷🏼‍♀️

… you will constantly swing from drastic diets to eating whatever you want. 🤦🏼‍♀️

In my free training, Habit-building for Sustainable, Weight Loss, I’ll teach you how to implement a strategy that lasts! 👍

The link is in my bio or go to nutritionundefined.com. ✨✨

#sustainableweightloss #healthyweightloss #weightlosstips #dietitianapproved

I’ve seen this with countless clients and myself! 🙋🏼‍♀️

If you don’t have a sustainable strategy for losing weight or reaching a health goal… 🤷🏼‍♀️

… you will constantly swing from drastic diets to eating whatever you want. 🤦🏼‍♀️

In my free training, Habit-building for Sustainable, Weight Loss, I’ll teach you how to implement a strategy that lasts! 👍

The link is in my bio or go to nutritionundefined.com. ✨✨

#sustainableweightloss #healthyweightloss #weightlosstips #dietitianapproved

Trader Joe’s haul part three- by the way, the banana almond butter protein shake was not very sweet but I still really enjoyed it! 🥳

#TraderJoesHaul #HealthyEating #GroceryHaul #TraderJoesFinds #NutritionTips

Trader Joe’s haul part three- by the way, the banana almond butter protein shake was not very sweet but I still really enjoyed it! 🥳

#TraderJoesHaul #HealthyEating #GroceryHaul #TraderJoesFinds #NutritionTips

Trader Joe’s haul part two- featuring an easy way to get 33 grams of plant-based protein in one delicious meal! 😋

#TraderJoesHaul #HealthyEating #GroceryHaul #TraderJoesFinds #NutritionTips

Trader Joe’s haul part two- featuring an easy way to get 33 grams of plant-based protein in one delicious meal! 😋

#TraderJoesHaul #HealthyEating #GroceryHaul #TraderJoesFinds #NutritionTips

Trader Joe’s haul part one- featuring 2 of my favorite easy recipes! 🤩

#TraderJoesHaul #HealthyEating #GroceryHaul #TraderJoesFinds #NutritionTips

Trader Joe’s haul part one- featuring 2 of my favorite easy recipes! 🤩

#TraderJoesHaul #HealthyEating #GroceryHaul #TraderJoesFinds #NutritionTips

One of my first recommendations for anyone trying to lose weight is to increase fiber intake through whole plant foods like fruits 🍎 , vegetables 🥕 , beans 🫘 , and whole grains 🌾.

The fiber in these foods fills you up faster, helping you avoid overeating! 😁

Remember, weight loss doesn’t have to be complicated. 👌

Check out the full YouTube video on my channel nutritionundefined to learn more! ✨✨

#weightlosstips #sustainableweightloss #healthyweightloss #dietitianapproved

One of my first recommendations for anyone trying to lose weight is to increase fiber intake through whole plant foods like fruits 🍎 , vegetables 🥕 , beans 🫘 , and whole grains 🌾.

The fiber in these foods fills you up faster, helping you avoid overeating! 😁

Remember, weight loss doesn’t have to be complicated. 👌

Check out the full YouTube video on my channel nutritionundefined to learn more! ✨✨

#weightlosstips #sustainableweightloss #healthyweightloss #dietitianapproved

Move in silence and let your progress do the talking. 💪✨

Focus on the work, not the applause and you’ll be surprised by how much you can achieve all on your own. 🎯 🙌

#GymMotivation #FitnessJourney #SelfBelief #GetHealthy

Move in silence and let your progress do the talking. 💪✨

Focus on the work, not the applause and you’ll be surprised by how much you can achieve all on your own. 🎯 🙌

#GymMotivation #FitnessJourney #SelfBelief #GetHealthy

The reason I feel so strongly about avoiding juice cleanses and fad diets 🙅🏼‍♀️ is that they have personally sent me into binge/restrict cycles that were very hard to break… aka disordered eating.

And I know I'm not alone in this!

So I'm here to share how you can get the results you want in a more sustainable way. 💁🏼‍♀️

Click the link in my bio to watch my latest YouTube video that explains more on how juice cleanses exacerbate disordered eating. ✨✨

#nondietapproach #weightlosstips #dietitianapproved

The reason I feel so strongly about avoiding juice cleanses and fad diets 🙅🏼‍♀️ is that they have personally sent me into binge/restrict cycles that were very hard to break… aka disordered eating.

And I know I'm not alone in this!

So I'm here to share how you can get the results you want in a more sustainable way. 💁🏼‍♀️

Click the link in my bio to watch my latest YouTube video that explains more on how juice cleanses exacerbate disordered eating. ✨✨

#nondietapproach #weightlosstips #dietitianapproved

Join me for my workout on my favorite day of the week! 😎

#healthylifestyle #workoutmotivation #strongnotskinny

Join me for my workout on my favorite day of the week! 😎

#healthylifestyle #workoutmotivation #strongnotskinny

Carbs get a bad rap these days, but when I look at my clients’ nutrition logs, the majority of those in a calorie excess are overeating dietary fats. 😳

If you think about it, it makes sense. The carb is just a vessel to bring you the delicious buttery sauce, cream cheese, or guacamole, am I right? 🧈🥑

Hope you enjoyed this clip from my recent presentation on Nutrition Strategies for Lowering A1C.

Carbs get a bad rap these days, but when I look at my clients’ nutrition logs, the majority of those in a calorie excess are overeating dietary fats. 😳

If you think about it, it makes sense. The carb is just a vessel to bring you the delicious buttery sauce, cream cheese, or guacamole, am I right? 🧈🥑

Hope you enjoyed this clip from my recent presentation on Nutrition Strategies for Lowering A1C.

It’s common to feel guilty after Thanksgiving or during the holidays in general, when treats are in abundance! 🎄

These feelings of guilt influence many of us to do something drastic with our nutrition to “get back on track.” 🧃

In reality, juice cleanses and fad diets give us a false sense of being healthy or losing weight. 🤨

Let’s focus on real, sustainable health instead! 🤩

Check out my latest YouTube video for the full breakdown on why I don’t recommend juice cleanses for weight loss. Link in bio! ✨

#dietitianapproved #healthtips #ditchfaddiets

It’s common to feel guilty after Thanksgiving or during the holidays in general, when treats are in abundance! 🎄

These feelings of guilt influence many of us to do something drastic with our nutrition to “get back on track.” 🧃

In reality, juice cleanses and fad diets give us a false sense of being healthy or losing weight. �🤨

Let’s focus on real, sustainable health instead! 🤩

Check out my latest YouTube video for the full breakdown on why I don’t recommend juice cleanses for weight loss. Link in bio! ✨

#dietitianapproved #healthtips #ditchfaddiets

If you’re looking to lose weight sustainably, go check out my free webinar, Habit-building for Sustainable Weight Loss, over at nutritionundefined.com/resources.

It gives you my entire framework for losing weight without losing your love for food. 😎

If you’re looking to lose weight sustainably, go check out my free webinar, Habit-building for Sustainable Weight Loss, over at nutritionundefined.com/resources.

It gives you my entire framework for losing weight without losing your love for food. 😎

Need a quick and easy breakfast or a nutritious post-workout snack? 🤔

Look no further than the peanut butter overnight oats from Trader Joe’s! ✨✨

Need a quick and easy breakfast or a nutritious post-workout snack? 🤔

Look no further than the peanut butter overnight oats from Trader Joe’s! ✨✨

We talk a lot about goal-setting and habit-building on this page.

So it would be remiss of me not to share one of the resources that has helped me so much with this personally!

Shout out to @jessmmassey and @hustlesanely for not only helping me live my most peacefully productive life, but also for inspiring me to create this white board calendar in my office, which gives me SO much joy 🤩

Make sure you guys go check out her podcast and planning tools!

We talk a lot about goal-setting and habit-building on this page.

So it would be remiss of me not to share one of the resources that has helped me so much with this personally!

Shout out to @jessmmassey and @hustlesanely for not only helping me live my most peacefully productive life, but also for inspiring me to create this white board calendar in my office, which gives me SO much joy 🤩

Make sure you guys go check out her podcast and planning tools!

Motivation is like a roller coaster— when you’re at the top, it’s exciting and you feel like nothing can bring you down.🎢

But the truth is, your motivation will naturally go down at some point. You need habits to fall back on when it does. 😎

If you’ve ever felt the burnout of trying to do it all at once, you’re not alone! 🥴

Check out my latest YouTube video to learn how to jump off of the roller coaster and start making sustainable lifestyle changes—link in bio! #Motivation #SustainableChange #Lifestyle”

Motivation is like a roller coaster— when you’re at the top, it’s exciting and you feel like nothing can bring you down.🎢

But the truth is, your motivation will naturally go down at some point. You need habits to fall back on when it does. 😎

If you’ve ever felt the burnout of trying to do it all at once, you’re not alone! 🥴

Check out my latest YouTube video to learn how to jump off of the roller coaster and start making sustainable lifestyle changes—link in bio! #Motivation #SustainableChange #Lifestyle”

Setting the tone for a cozy and inspiring coaching space! ✨✨

Loving my new office rug - stay tuned for more updates!

Setting the tone for a cozy and inspiring coaching space! ✨✨

Loving my new office rug - stay tuned for more updates!

Did you know that not eating enough can lead to muscle loss instead of fat loss? 🫢

Don’t let this common mistake hold you back! Head to my YouTube channel at Nutrition Undefined for the full breakdown on this and other weight-loss mistakes I see with clients.

#WeightLossTips #NutritionMyths

Did you know that not eating enough can lead to muscle loss instead of fat loss? 🫢

Don’t let this common mistake hold you back! Head to my YouTube channel at Nutrition Undefined for the full breakdown on this and other weight-loss mistakes I see with clients.

#WeightLossTips #NutritionMyths

Food freedom is being free from specific food rules. 📋

It doesn’t mean I don’t try to eat well or healthfully. 😁🍓

But it means the words, “I can’t eat this…” or “this food is bad” don’t come out of my mouth. 🤐

And it means I allow myself to eat a balance of lots of different foods without feeling guilty. 🍇🥗🍪🍕

It helps me have a healthy relationship with food among the toxic diet culture of the world today. 😎

Let me know if you want to know more examples of how you can practice it! 🥳

Food freedom is being free from specific food rules. 📋

It doesn’t mean I don’t try to eat well or healthfully. 😁🍓

But it means the words, “I can’t eat this…” or “this food is bad” don’t come out of my mouth. 🤐

And it means I allow myself to eat a balance of lots of different foods without feeling guilty. 🍇🥗🍪🍕

It helps me have a healthy relationship with food among the toxic diet culture of the world today. 😎

Let me know if you want to know more examples of how you can practice it! 🥳

Spaghetti Squash Lasagna

Ingredients:

• 1 spaghetti squash
• 1 bell pepper, diced
• 1 zucchini, diced
• 1/2 cup mushrooms, sliced
• 2 cups spinach
• 1/2 cup ricotta cheese
• 1 cup mozzarella cheese, shredded
• 1/2 cup cottage cheese
• 1 bag frozen Morning Star grilled crumbles
• 2 cups pasta sauce
• Olive oil
• Salt and pepper to taste
• Optional: Italian seasoning, garlic powder

Instructions:

1. Prepare the Spaghetti Squash: Preheat the oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle with olive oil, salt, and pepper. Place the squash halves on a baking sheet and bake for about 30-40 minutes, or until the flesh is tender and easily shredded with a fork.

2. Cook the Vegetables: While the squash is baking, heat a bit of olive oil in a large skillet over medium heat. Add the morning star grilled crumbles, bell pepper, zucchini, and mushrooms. Cook until they are tender, about 5-7 minutes. Add the spinach and cook until wilted. Season with salt, pepper, and optional seasonings.

3. Mix the Filling: In a large bowl, combine the cooked vegetables, ricotta cheese and cottage cheese. Mix well.

4. Assemble the Casserole: Once the spaghetti squash is cooked, use a fork to scrape the flesh into strands. Spread a layer of pasta sauce on the bottom of a baking dish. Add a layer of spaghetti squash strands, by a layer of the vegetable and cheese mixture, a layer of spaghetti sauce, and a layer of mozzarella cheese. Repeat the layers one more time.

5. Bake: Reduce the oven temperature to 375°F (190°C). Bake the casserole for about 25-30 minutes, or until bubbly and the cheese on top is golden brown.

6. Serve: Let the casserole cool slightly before serving. Enjoy as a hearty and nutritious lunch or dinner!

Spaghetti Squash Lasagna

Ingredients:

• 1 spaghetti squash
• 1 bell pepper, diced
• 1 zucchini, diced
• 1/2 cup mushrooms, sliced
• 2 cups spinach
• 1/2 cup ricotta cheese
• 1 cup mozzarella cheese, shredded
• 1/2 cup cottage cheese
• 1 bag frozen Morning Star grilled crumbles
• 2 cups pasta sauce
• Olive oil
• Salt and pepper to taste
• Optional: Italian seasoning, garlic powder

Instructions:

1. Prepare the Spaghetti Squash: Preheat the oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle with olive oil, salt, and pepper. Place the squash halves on a baking sheet and bake for about 30-40 minutes, or until the flesh is tender and easily shredded with a fork.

2. Cook the Vegetables: While the squash is baking, heat a bit of olive oil in a large skillet over medium heat. Add the morning star grilled crumbles, bell pepper, zucchini, and mushrooms. Cook until they are tender, about 5-7 minutes. Add the spinach and cook until wilted. Season with salt, pepper, and optional seasonings.

3. Mix the Filling: In a large bowl, combine the cooked vegetables, ricotta cheese and cottage cheese. Mix well.

4. Assemble the Casserole: Once the spaghetti squash is cooked, use a fork to scrape the flesh into strands. Spread a layer of pasta sauce on the bottom of a baking dish. Add a layer of spaghetti squash strands, by a layer of the vegetable and cheese mixture, a layer of spaghetti sauce, and a layer of mozzarella cheese. Repeat the layers one more time.

5. Bake: Reduce the oven temperature to 375°F (190°C). Bake the casserole for about 25-30 minutes, or until bubbly and the cheese on top is golden brown.

6. Serve: Let the casserole cool slightly before serving. Enjoy as a hearty and nutritious lunch or dinner!

Weight loss medications are a tricky topic. 🤔

I’ve had clients on these who continued to eat properly, saw great results, and became more motivated to have a healthy lifestyle. 😁🍇

I’ve had other clients who all but stopped eating and lost a lot of their muscle mass. 🥴

So before you go on one of these medications, ask yourself these questions:

1️⃣ Have I truly tried to change my lifestyle through better nutrition and exercise? 🥦🏋🏼‍♀️

2️⃣ Do I feel pressure to lose weight at any cost? 😔

3️⃣ Am I committed to still eating properly and regularly if I go on a GLP-1 to avoid nutritional deficiencies and muscle wasting? 😋

4️⃣ Have I had a thorough discussion with my primary care physician and dietitian about this? 👩🏼‍⚕️

Going on a weight loss medication is a big decision. Let me know if you have any questions! 🫶🏻

Weight loss medications are a tricky topic. 🤔

I’ve had clients on these who continued to eat properly, saw great results, and became more motivated to have a healthy lifestyle. 😁🍇

I’ve had other clients who all but stopped eating and lost a lot of their muscle mass. 🥴

So before you go on one of these medications, ask yourself these questions:

1️⃣ Have I truly tried to change my lifestyle through better nutrition and exercise? 🥦🏋🏼‍♀️

2️⃣ Do I feel pressure to lose weight at any cost? 😔

3️⃣ Am I committed to still eating properly and regularly if I go on a GLP-1 to avoid nutritional deficiencies and muscle wasting? 😋

4️⃣ Have I had a thorough discussion with my primary care physician and dietitian about this? 👩🏼‍⚕️

Going on a weight loss medication is a big decision. Let me know if you have any questions! 🫶🏻

It’s coming together! ☺️

Thanks to my dad for helping me redo the baseboard. It looks so much better now, right? ✨🤓

And even though my office is still under construction 🚧 , you can still sign up for online nutrition coaching with me! 🤩

Vote below on what you think I should add to my office next!

It’s coming together! ☺️

Thanks to my dad for helping me redo the baseboard. It looks so much better now, right? ✨🤓

And even though my office is still under construction 🚧 , you can still sign up for online nutrition coaching with me! 🤩

Vote below on what you think I should add to my office next!

You know what nobody tells you when you’re on a weight loss journey? 🤔

That you’re still going to have bad body days even once you’ve reached a healthy weight. 😐

You know how to work towards having better body days? 🤨

Start practicing these ideas now, NO MATTER WHAT your body looks like. ✨💕

You know what nobody tells you when you’re on a weight loss journey? 🤔

That you’re still going to have bad body days even once you’ve reached a healthy weight. 😐

You know how to work towards having better body days? 🤨

Start practicing these ideas now, NO MATTER WHAT your body looks like. ✨💕

My ✨GOLDEN RULE✨ as a dietitian is…

Include a carb and protein in EVERY meal and snack!

Carbs give energy to Every 👏 Single 👏 Cell 👏 in our bodies on the daily!

And protein helps stabilize the rise and fall of blood sugar after we eat. 🍳

Fruit, vegetables, and healthy fats are great to include as often as you can, BUT…

If you don’t have those on hand, just try and get a carb and protein! 💁🏼‍♀️

My ✨GOLDEN RULE✨ as a dietitian is…

Include a carb and protein in EVERY meal and snack!

Carbs give energy to Every 👏 Single 👏 Cell 👏 in our bodies on the daily!

And protein helps stabilize the rise and fall of blood sugar after we eat. 🍳

Fruit, vegetables, and healthy fats are great to include as often as you can, BUT…

If you don’t have those on hand, just try and get a carb and protein! 💁🏼‍♀️

MAKE 👏 IT 👏 MAKE 👏 SENSE 👏

There is so much false nutrition information out there these days it can be hard to know up from down. 🧐

So the next time you hear something questionable…

Like “Hey! 🙋🏻‍♀️ if you just drink lemon juice in your coffee every day, you will lose weight!”

… ask yourself (or the person telling you) what is the mechanism behind that? How does it actually work?

Most often you will find that there is no mechanism and it doesn’t work.

But when in doubt, ask a registered dietitian, who has studied the science of nutrition! 😉

MAKE 👏 IT 👏 MAKE 👏 SENSE 👏

There is so much false nutrition information out there these days it can be hard to know up from down. 🧐

So the next time you hear something questionable…

Like “Hey! 🙋🏻‍♀️ if you just drink lemon juice in your coffee every day, you will lose weight!�”

… ask yourself (or the person telling you) what is the mechanism behind that? How does it actually work?

Most often you will find that there is no mechanism and it doesn’t work.

But when in doubt, ask a registered dietitian, who has studied the science of nutrition! 😉

🚨Quick snack alert!! 🚨

Here’s how you make this tortilla pocket! 🫓🍓🥜

1. Slap some peanut butter on two ends of a tortilla, add desired fruit, such as strawberries to either end.

2. Fold as shown in the video.

3. Pop in the toaster for your desired amount of time.

4. Once your pocket is cooked, let it cool for 2 minutes and enjoy!

🚨Quick snack alert!! 🚨

Here’s how you make this tortilla pocket! 🫓🍓🥜

1. Slap some peanut butter on two ends of a tortilla, add desired fruit, such as strawberries to either end.

2. Fold as shown in the video.

3. Pop in the toaster for your desired amount of time.

4. Once your pocket is cooked, let it cool for 2 minutes and enjoy!

It’s not my clients’ fault they say cringy things about nutrition…

We have diet culture to blame for that. 🤷🏼‍♀️

Here are 3 things to remember that will help:

1️⃣ No food is good or bad. Some may be more nutrient-dense than others, but all can fit in a balanced diet.

2️⃣ Severely restricting one specific food group can lead to binge eating later.

3️⃣ The USDA recommends 45-65% of our total daily calories come from carbs.

It’s not my clients’ fault they say cringy things about nutrition…

We have diet culture to blame for that. 🤷🏼‍♀️

Here are 3 things to remember that will help:

1️⃣ No food is good or bad. Some may be more nutrient-dense than others, but all can fit in a balanced diet.

2️⃣ Severely restricting one specific food group can lead to binge eating later.

3️⃣ The USDA recommends 45-65% of our total daily calories come from carbs.

A HUGE misconception when it comes to weight loss is that you should eat as few calories as possible! 🤐

Unfortunately, that will come back to bite you in the booty! 😬

Weight loss requires us to balance our calories between having a slight deficit without going too low that we aren’t supporting our body function. 😮‍💨

As a registered dietitian, I can tell you where that number falls for you! 💁🏼‍♀️

Just write calories in the comments below! 👇

A HUGE misconception when it comes to weight loss is that you should eat as few calories as possible! 🤐

Unfortunately, that will come back to bite you in the booty! 😬

Weight loss requires us to balance our calories between having a slight deficit without going too low that we aren’t supporting our body function. 😮‍💨

As a registered dietitian, I can tell you where that number falls for you! 💁🏼‍♀️

Just write calories in the comments below! 👇

✨It’s time to take weight loss off of its pedestal ✨

Society has us programmed to believe weight loss always equals a good thing. 🥳

But in truth, it’s not that black-and-white! 😯

Weight is only one indicator of our health. 🤔

It is important to consider other factors such as muscle mass, lab results, hydration level, and more when assessing our health! 💁🏼‍♀️

✨It’s time to take weight loss off of its pedestal ✨

Society has us programmed to believe weight loss always equals a good thing. 🥳

But in truth, it’s not that black-and-white! 😯

Weight is only one indicator of our health. 🤔

It is important to consider other factors such as muscle mass, lab results, hydration level, and more when assessing our health! 💁🏼‍♀️

This delicious, nonalcoholic beverage helps me relax before bed and sleep deeper! 🤤🍷😴

It contains natural magnesium, adaptions and melatonin, all substances that can help relax your body and mind.

All you have to do is combine Recess sparkling water with tart cherry juice! 😉

This delicious, nonalcoholic beverage helps me relax before bed and sleep deeper! 🤤🍷😴

It contains natural magnesium, adaptions and melatonin, all substances that can help relax your body and mind.

All you have to do is combine Recess sparkling water with tart cherry juice! 😉

Habit-building may not be SEXY like the keto diet, but it is much more SUSTAINABLE!

Here’s how to do it:

1️⃣ Choose one small healthy action you can realistically start implementing today.

Eg. Eating one 🥕vegetable per day, drinking one glass of water per hour, or (like me) 🚶🏼‍♀️walking on the treadmill at work for 30 minutes.

2️⃣ Repeat this action consistently until it becomes a habit.

PRO TIP: Use a habit-tracker to remind yourself to do it! (I have a free one linked in my bio 😉)

3️⃣ When you’ve mastered this healthy habit, add on more! 😁

BUT remember to keep it small.

If you want more details on how to see results through habit-building, click the link in my bio to take my free Habit-building for Sustainable Weight Loss webinar! 🤩

Habit-building may not be SEXY like the keto diet, but it is much more SUSTAINABLE!

Here’s how to do it:

1️⃣ Choose one small healthy action you can realistically start implementing today.

Eg. Eating one 🥕vegetable per day, drinking one glass of water per hour, or (like me) 🚶🏼‍♀️walking on the treadmill at work for 30 minutes.

2️⃣ Repeat this action consistently until it becomes a habit.

PRO TIP: Use a habit-tracker to remind yourself to do it! (I have a free one linked in my bio 😉)

3️⃣ When you’ve mastered this healthy habit, add on more! 😁

BUT remember to keep it small.

If you want more details on how to see results through habit-building, click the link in my bio to take my free Habit-building for Sustainable Weight Loss webinar! 🤩

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