[[New Blog Post]] It’s been SO LONG since I’ve written on the blog for many reasons: busy life changes, writers block, all sorts of things but I’m happy to have a fun blog post up today! I’m talking about where I’ve been over the last several months-my move to Denver, getting an office(which came with amazing humans!), spilling the beans on a podcast about my story to intuitive eating and the work I do, and what's going on in the near future! I’m excited to get back to a normal posting schedule, thanks for hanging out and being patient 💜 Link in bio, or at Nourishedwithhannah.com/blog
✨ Happy Saturday ✨
I have some new followers (and a new handle 💪🏼) so I wanted to take a minute to introduce myself! My name is Katie and I am a Registered Dietitian Nutritionist (RDN)! I currently work at two local hospitals (full time and part time) primarily working in pediatrics, pediatric ICU (PICU) and neonatal ICU (NICU)! 👶🏼 I love that I get to work with the kiddos daily! Additionally, I will be starting as an instructor at the local community college teaching “Intro to Nutrition” to Culinary Students 👩🏻🍳 I’m so excited to share with future chefs the importance of nutrition! Lastly, I am a graduate student through Northeasten University working towards my Masters in Sports Nutrition! 🤓 My interest in sports nutrition was sparked from my own personal experiences as a collegiate student athlete 🏊🏼♀️ (#gobucks ). My goal on this page is to share with you nutrition information, tips and tricks to a BALANCED diet (my philosophy: all foods can fit! Yes, yes they can!), and inspire you on your health and fitness journey! ————
Questions??? Comments??? Shoot me a direct message! I’d love to hear from you! 💕
Will I ever learn what a portion size of pasta is? Probably not 😂😪 The great thing is, pasta can be frozen with whatever sauce you have and reheated later! So no more over eating for the sake of finishing off what’s in the pot!! #freezeit#portionsize
Can I make a confession to you?
I hate buying any non-workout style clothes.🤦🏻♂️ Nothing ever fits me right. My chest is bigger which makes finding shirts a nightmare. #manboobs 🤷🏻♂️
So when @jasonphillips_in3 asked me to speak at his upcoming Nutrition Coaching Sumit (the event of the YEAR for RD’s and nutrition coaches) I knew I had to get a custom suit made.
I’ve NEVER owned a suit before, so this was all a new experience to me.
Everything was customized and tailored to my wants, needs, and preferences. The experience was truly amazing. 👌
I told the tailor about my past problems with finding dress clothes and he responded:
“Your body is unique, why would you try to fit into a mold made for EVERYONE?”
I thought that was a PERFECT ANALOGY for one-size fits all nutrition programs, diets, meal plans, etc.
YOU are UNIQUE.💯 Your wants, needs, goals, metabolism, and food preferences are UNIQUE.
So, why in the HELL would you try to fit your UNIQUE needs into a COOKIE CUTTER nutrition program?🤔 Doesn’t make much sense does it?
Your nutrition coaching program should be 100% customized to YOU, your preferences, and your goals.
Because that’s exactly what you deserve!👊
Double tap if you agree you deserve BETTER than a cookie cutter nutrition program! 👊😊❤️
Soo crunchy, sooo good!! 🤤
Get some more texture in your life with this fresh and flavorful fall-y salad!
Shredded red cabbage, sliced honeycrisp apple, roasted chicken, and a honey whole grain mustard dressing 😋
Make your own dressing by mixing up a little each of whole grain mustard, honey, olive oil, red wine vinegar, light mayo, salt and pepper. Adjust ingredients to your taste. So much better and cheaper than store bought salad dressing! 🙌🏼
This salad makes a super nutritious light meal, or side to a bigger meal. It’s a great way to utilize in season produce and get a good dose of fiber to fuel your beneficial gut microbiota! Why take prebiotics from a pill or bottle, when you can have it in delicious real food form? 🤷🏼♀️
Hope you enjoy!! 😋🍎🍯💪🏾🔥⛽️
what’s better than home grown sweet potatoes straight from the garden ?? roasted sweeties with brussels and chicken. duH. dinners like this are my jam. truly thriving on nights with potatoes and veggies, but everyday and every night can’t be like this 🤷🏼♀️. i’ve never realized how important food flexibility is until life has thrown me through some loops lately. eating out, doing new things that aren’t brussels and broccoli. out of my comfort zone, but it had helped my g r o w. being able to have fun with my fam or friends around food was such an impossible idea to me, but the more ya girl did it and dealt with the thoughts it got hella easier. recovery is worth it y’all. it gets better :) ••••••••••••••••••••••••••••••••••••••••••••
dinner eats -> roasted brussel sprouts and sweet potato coins cooked in coconut oil and salt and pepper and grilled chicken thighs + ketchup bc #yum
Hope you are enjoying your start to Sunday.
I’ve just been out for a short jog, as I get back into my running.
Now enjoying vegemite toast on super duper multigrain and seeded bread.
How do I know it’s full of grains and seeds..... I made it myself 😋
Feeling Chuffed all round.
Hope you have a great Sunday too.
🍁Saturday Nomz: Fall is here and that means PUNKINS (and Pumpkin Spiced Lattes)☕️ 🎃 .
🎃Homemade roasted pumpkin wedges vs. Tall pumpkin spiced latte w/ skim milk (not including the whipped cream!)
🎃Very big supporter of getting your calories from whole food sources instead of beverages whenever possible! See recipe below:
400 grams pumpkin (peeled and sliced into wedges)
1 tsp avocado oil
1 tsp freshly ground cumin seeds
1. Preheat oven to 350F
2. Line a baking tray with greaseproof paper.
3. In a bowl, mix the wedges with the oil, cumin, rosemary until well coated.
4. Lay on tray and bake in oven for 30 min
5. Remove and shake. Turn heat up to 400F for the last 10 minutes to crisp
6. Remove and season to taste with sea salt
7. Serve as a side or as a snack.
Two amazing meals so far in Chicago — dinner @bellemorechicago (the grilled vegetable soup with toast & farro verde are a must, and the cocktails are on point) and brunch @littlegoatdiner (loved everything I ordered... chickpea salad + avocado smash, sides of brussels and squash, almond au lait) 👌🏻 When traveling I try to stick to foods and a way of eating where I can enjoy, indulge when I feel like it, and still feel really good. There is something very beautiful about about letting go of your routine, and I highly recommend we all do that from time to time 🙌🏻 #happyweekendfriends#nutritionbynathalie#allgoodeats
Yep, sounds about right. Are you confused yet? 😣🤯🤯 .
The diet industry is big business and as a Dietitian I guess I do play a role in this...without the big business $$ ☹️ .
I feel my place is to help my patients navigate the minefield of information that is available. .
To provide advice, to help them eat as best they can, within their budget, without having feelings of guilt, body image misperception, yo-yo dieting, deprivation or hunger.
Being consistent with what you do, however you choose to eat and exercise. If the diet model you are following is giving you any of these feelings and is unsustainable then it will only work (if it works) while you follow it, and you will be looking for an out the whole time.
Eat to live, enjoy your food, include more plants and watch your portions, stop when you are full and eat when you are hungry and limit your treats. .
Move a little more, doing what you enjoy. Don’t join the gym if you hate going to the gym, do it if you enjoy it, otherwise find an outside activity, walk, swim, paddle board, play a sport, wander along the beach or in the park. Do whatever you can enjoy and feel comfortable doing. Walk up and down your hallway if that is all you can manage, lift some water bottles up and down while you watch tv, march your legs on the spot while sitting if this is all you can manage. All movement counts, you don’t have to run 10k and lift weights 🏋️♂️ 4 times a week to improve your health. Just be consistent.
I hope this helps 😊❤️
Aubergines (nothing rude here). I’m talking seasonal fruit which at presents includes
Aubergines 🍆Apples 🍎🍏Tomatoes 🍅Carrots 🥕Sweetcorn 🌽Pumpkin 🎃Butternut squash 🍠Potatoes 🥔
Why buy seasonal?
Tastes better 😋 - freshest, ripest & sweetest when in season.
Cheaper 💷- when fruit & veg is easily sourced and locally produced, prices will be lower
Better for the plant 🌎 - reducing the number of miles the produce has to travel before it reaches you
Nutritionally better 💪🏻 - when fruit and veg has had less chilling, storing and transporting before eating
Supports local suppliers 👨🏻🌾 - by buying the foods they produce when they produce it
🔥Be careful of the HALO Effect 😇 .
Diet trends or even exercise types are quick to be categorised as “healthy” or the “best way to train/ lose weight or tone up”. Once you believe that a way of eating such as ‘raw foods’ or ‘vegan’ or ‘gluten free’ are “healthy” you place a halo on all foods in this category which may not be true. Most of these organic superfoods are high in sugar and fat and shouldn’t be mistaken for an everyday food but rather an occasional treat🍫
Be careful of following a hardcore diet because the media or someone else has placed a halo on it. Be yourself and do what works for you ✨
lol been meanin to post this pic for 10 months it been option so long never been rite time but ladie gent and all those in btwn today is day this burrito make it display. don’t remember wat in it but look like bean n veg and i prob used @olemex_labanderita high fiber low carb whole grain tortillas !!! i’d say come bite but lol it don’t exist woopsi
This is my breakfast.
Is this a pretty nutritionally adequate breakfast? Yes.🙂
Is this what I have for every morning for breakfast? No.🙃
Why don’t I have it daily if it’s so healthy? Because, for me, it’s not a realistic expectation of what works for me everyday. And that’s okay- so rather, I might have something like this 2-3x week.😌
When it comes to healthy eating or trying to include more serves of vegetables in our day, it’s important to be realistic with the goals we set for ourselves.🙌🏼
Just because you may be super motivated to go on a complete diet overhaul and your thinking ‘YEAH GONNA HAVE 5 SERVES OF VEGGIES JUST FOR BREAKFAST YEAH WOO #GoaLs#INsPo#opItOMeOfheaLTH ’ … chances are, unless you have some realistic goals and steps in place to help you get there (and the right education and support too!), this motivation won’t last long and may even become DE-motivated if you start linking no mega-veggie-loaded breakfast each day with ‘failure’.👎🏽
I think you get what I’m trying to say here… realistic expectations of what you can achieve and working in baby steps to get there IS SO IMPORTANT in fostering healthy LONG TERM habits!👌🏽
How can you do this? Where can you get help to start this realistic and achievable journey for sustainable and nourishing eating behaviours? Well… that’s where dietitians like me come in…👋🏻
INDIVIDUALLY TAILORED nutrition education, motivation, counseling, goal setting, accountability, support; all wrapped up in the form of a compassionate person with a university degree and a big heart for wanting to empower other’s to reach their potential…here, at your service! 😉😉 hehe.
Hope everyone is having an epic weekend!
Last night we went to one of my favourite restaurants in Bali @merahputihbali and as usual, got treated like royalty by their beautiful staff. Thank you for an amazing experience and a mouthwatering array of spices and flavour! 🤤
Congrats to @angelcompetitionbikinis sponsored athlete @faithandfit for her big win today!!! You look amazing Lacey!!! #ACB846 @faithandfit
THREE 1ST PLACES🏆🥇🎉
AND I GOT SWORDSSS🙏🏼🙌🏼
On cloud 9 right now 😭❤️ So beyond thankful for the opportunity to compete & live the fit life I love!! This is my first actual WIN on stage. And hands down- I brought my very best. Collegiate, Novice, & Open Champion today🎉🎉 .
& you best bet I went up there for the overall and hit that front double bicep😂❤️💪🏼💪🏼
After my makeup artist bailing on me this morning, to running around frenzied and freaking out- God 100% had me in every second. .
HUGE THANK YOU to my sponsors @angelcompetitionbikinis for my stunning suit & @pescience and especially thank you to my Coach @dylanbair_rd aka Dyl-Ny the Science Guy🧠 for helping me bring my best look to stage👊🏼👊🏼
WOOOOO #thankful#1stplace#npcnaturalmaryland#npctexas#npcbikini#bikinicompetitor#dietitianprep#registereddietitian#dietitian#contestprep#bairaesthetics#offseasontime#operationgrowth @npcmaryland @npcnewsonlineofficialpage @garyudit
Saturday nights are for good food, good drinks & good company. Spread includes fresh bread, marinated artichokes, garlic & herb olive oil, cranberry goat cheese, mushroom Brie, & local cider. You never fail to leave hungry when you hang with dietitians !! #teamcarbs#latergram 🍷🥖🍻 @charlottecwalker
Little miss finally got to try some of @theslowbone brisket! •
We were waiting to offer solid food until she was more consistently sitting unassisted (no hands for support) for at least a minute. This was the last sign of readiness/developmental milestone that we were waiting on to introduce solid foods. •
Here’s how we did it: I offered her tiny amounts of pre-masticated brisket. I let her decide if she wanted to take any from my fingers (she basically used my fingers as her “utensil.”) And when she was no longer interested in bringing my fingers to her mouth, she was done and we stopped. •
She ultimately ate VERY little and that’s ok. The introduction of food is supposed to be a slow process that takes place over the course of months (ideally at least 18). At this point breastmilk should still be her source of nutrition, the thing she wants when hungry, and the thing that she “fills up” on.
Fresh Orange juice is rich in Vitamin C an Antioxidant that helps in preventing the flu
1 cup orange juice contains 124 mg Vitamin C more than the % daily value
عصير البرتقال غني بالفيتامين ج مضاد اكسدة يساعد في الحماية من نزلات البرد في موسم الشتاء 🤒🧤🧣
كل كوب د يحتوي على ١٢٤ مغ فيتامين ج من الاحتياج اليومي
#nutrition#nutritionadvice#vitaminC#Diet#dietitian#Doha#Qatar#orange juice#antioxidants #
☀️ VITAMIN D
💊It's that time of year again where we should consider taking a Vitamin D supplement daily.
Vit D helps us control the amount of calcium and phosphate in our bodies. Both are needed for healthy bones, teeth and muscles.
Where do we get it from?
☀️Vit D is mainly produced in the body by exposure of the skin to sunlight. However because of Ireland's northerly latitude, in the months from Oct-Mar there is inadequate quality and quantity of sunlight to enable sufficient production of Vit D in the body.
🐟Vit D is found naturally in a small number of foods- oily fish, egg yolk and meat. Some foods are fortified with Vit D such as some cereals. However even with a healthy balanced diet it is difficult to get the recommended amount from food.
Current advice from UK based guidelines (SACN) advise that everyone over the age of 1 year old should take a 10mcg Vit D supplement daily, especially from Oct-Mar.
People with a higher risk of deficiency are recommended to consider taking it all year round. This would included those whose skin has little to no exposure to the sun and those with dark skin, from African, Africian-Caribbean or South Asian backgrounds.
#vitamind#sunshinevitamin#bonehealth#dietitian#dietitian .recommends #nutritionalsupplements#winterhealth
#araöğün 🌟 zamanı☺️Oldukça besleyici bu ara öğünü küçük bir saklama kabında ya da buzdolabı poşetinde yanınızda taşıyabilir ve zamanı geldiğinde tüketebilirsiniz🌟
🌸Bu tabak yaklaşık 80 kalori🙌🏻
🌸Tüketilmesi gereken miktar kişiye göre değişmektedir.
1 orta boy olgun muz
1 su bardağı süt
1,5 su bardağı tam buğday unu
Yarım paket kabartma tozu
Pişirmek için çok az sıvıyağ (isteğe bağlı)
🌱Yumurtaları çırpıp içerisine çatalla ezdiğimiz muzu, sütü ekliyoruz ve karıştırıyoruz. Tam buğday ununu ve kabartma tozunu eledikten sonra karışıma ilave edip karıştırıyoruz. Yanmaz tavaya çok az sıvıyağ damlatıyoruz (fazlasını almak için ve tavaya iyice yayılması için peçeteyle yaydım). Devamı için fotoğrafı kaydırabilirsiniz☺️
🌱İçinin çiğ kalmaması için oldukça kısık ateşte pişirdim.
🌱Un topaklanırsa harcınızı blenderden geçirebilirsiniz.
🌱Daha tatlı olması için muz miktarını artırabilirsiniz. #pratikdiyettarif 🍳
Şimdiden herkese mutlu bayramlaaar💛💛Şerbetli tatlıları çok kaçırmayalım diye bayram çikolatası yaptım😅Tarifin farklı türlerini (cevizlisini, bademlisini) görmüş çok beğenmiştim. Ben de fındıklısını deneyip sizinle paylaşmak istedim🙈Tarif aşırı pratik ve çok lezzetli. Deneyen herkes çok beğendi benden söylemesi🤭Hurmaları boydan kesip çekirdeğini çıkartıyoruz ve içerisine 2 adet kavrulmuş fındık koyuyoruz. Daha sonra benmari usulü erittiğimiz bitter çikolataya batırıp çıkartıyoruz ve bir süre dolapta bekletiyoruz. İşte bu kadar🙌🏻Bayram çikolatamız hazır😍(yapım videosu için fotoğrafı kaydırabilirsiniz)🌟#pratikdiyettarif 🍳 #araöğün 🌟
Sağlıklı pişim patlıcan yemeği #dengelianaöğün de yerini aldı😍1 büyük boy patlıcanı doğrayıp yarım saat tuzlu suda bekletiyoruz. Patlıcanın acısı çıkarken diğer yandan 2 orta boy soğan, yeşil biber ve kırmızı biberi doğrayıp 2 orta boy domatesi rendeliyoruz. Tencerenin en altına domatesi üzerine sırasıyla soğanı biberleri patlıcanı ve tuzu ekliyoruz. Kaynamaya başlayıp bir süre piştikten sonra karıştırıyoruz ve bir diş sarımsağı doğrayıp iyice pişiriyoruz. Altını kapattıktan sonra 1 dal taze nane ve 1 yemek kaşığı zeytinyağı ilave edip karıştırıyoruz. Kapağı kapalı olarak bir süre dinlendikten sonra tamamdır🙌🏻💛#sağlıklıpişim#pratikdiyettarif 🍳
Pazar kahvaltılarına yakışacak sağlıklı bir lezzet fırında patates💛Alt tabanını düz durması için kestiğimiz patatesleri dilimliyoruz. Yağlı kağıt serili fırın kabına yerleştirdikten sonra biraz zeytinyağı tuz ve karabiberle hazırladığımız karışımı fırça ile patatesin her tarafına sürüyoruz. Önceden ısıtılmış 200 derece fırında pişiriyoruz🙌🏻Böylece kızartmaya veda ediyoruz😍#kahvaltı 🌟 #pratikdiyettarif 🍳 #sağlıklıpişim
#dengelianaöğün de bugün yağsız tavuk sote var😍Başta yağsız yapmayı planlamamıştım altını kapattıktan sonra bir tatlı kaşığı zeytinyağı ilave edecektim ancak lezzeti yerinde olduğu için gerek duymadım🙈Tavukları kendi suyuyla kapağı kapalı bir şekilde pişiriyoruz. Ardından soğanları ilave edip bir süre daha pişiyoruz ve suyunu çektiğinde yarım çay bardağı su ilave ediyoruz💧Biberi ilave edip bir süre daha pişiriyoruz. Altını kapattıktan sonra tuz, karabiber ve pul biber ekleyince tamamdır🧡Siz dilerseniz baharatlarla birlikte yağ da ilave edebilirsiniz. Malzemeleri çiğden kavurmadan pişirmek özellikle de yağı yakmamak daha sağlıklı olandır🌟#sağlıklıpişim#pratikdiyettarif 🍳
Bol sütlü bir soğuk kahve yaz günü ara öğün alternatifi arayanlar için ideal olabilir❄️😍Yapması da içmesi de oldukça keyifli😍Bir kavanoza aynı miktarlarda süt ve su ilave edip içerisine kahve ekledim🙌🏻Haftanın kaçamağı olarak da 1 çay kaşığı şeker ilave edip🙈iyice çalkaladım ve buzluğa soğumaya bıraktım🙌🏻En sağlıklı olanı tabii ki şekersiz hali ancak bazen şekerden vazgeçemeyebiliyoruz😅Böyle durumlarda az miktarda tüketmek kontrolü elden bırakmamak en güzeli🙌🏻💛 #araöğün 🌟#pratikdiyettarif 🍳
#sağlıklıbilgi 🔍 İNCİR
Mucizevi besin elbette ki yoktur🙌🏻Ancak doğada öyle besinler var ki mucize gibi diyebiliriz🙃Bunlardan birisi de kesinlikle incir😍Faydalarından ve özelliklerinden bahsedecek olursak;
•İncir, sindirim sisteminin sağlığı için önemli olan diyet lifi içermektedir. Bu sayede özellikle kabızlık olmak üzere diğer birçok sindirim sistemi hastalıklarına iyi gelir.
•Yüksek kalsiyum ve magnezyum içeriği ile kemik sağlığını destekler. Süt ve süt ürünleri tüketemeyen bireylere önerilir.
•Kalorisi ve glisemik indeksi yüksek olduğu için porsiyon miktarına dikkat edilmelidir.
🌟1 küçük boyu (75 gram) 1 değişim meyve grubu olmakla birlikte yaklaşık 60 kaloridir. #araöğün 🌟
Akşam yemeği vakti yaklaşırken günün #dengelianaöğün ü gelsin o zaman😀Zeytinyağlı kıymalı dolma ve yoğurt sağlıklı beslenme için gayet ideal😍Porsiyon kontrolüne dikkat edildiği sürece besin değeri yüksek faydalı bir öğün🙌🏻 Fotoğraftaki miktarların sadece bir örnek olduğu herkesin tüketmesi gereken miktarın farklı olduğunu belirtmekte fayda var🙈