Trade obligations for celebrations.
👆🏼a simple, but powerful statement from my pastor this morning.
It got me thinking about how valuable it is to trade in the “I have to’s” to “I get to’s”. It makes any journey 💯 more amazing, enjoyable and lasting.
I get to____
I choose to____
I want to___
I am so grateful I am able to____
So here’s to you, your body, health and ability to choose. Here’s to being able to go to the gym and being able to nourish our bodies. Let’s celebrate that ✨
6 months from TODAY! 🤵🏼♥️👰🏽 Time is flying 🦅 but I really can’t wait to celebrate our forever 💒 In the meantime, my goal is just to keep my zen on through the planning process 💆🏽♀️
But I’m curious, what is your favorite part of weddings (at yours or someone else’s)?? 👇🏼
Do you struggle to “stay on track” ? Over 80% of people voted YES in my recent poll.
I totally get it. I used to think that my willpower was the only thing that could keep me “on track.” And when it came to the Holiday’s, I’d over indulge and feel awful. Awful physically and emotionally.
Overtime I’ve realized it has NOTHING to do with willpower. And everything to do with embracing the value of your health, and being willing** to choose that.
Yes I’m a Dietitian, but I’m also a human. I’ve had to evolve my diet habits, too! I want you to know it’s possible to stay on track. And when you do, the tracks will disappear and you won’t even think about it. You’ll feel free, empowered and healthy, physically and emotionally.
Sound good? 🙋🏽♀️
I just posted a blog with some really important tips on How to Stay on Track This Holiday Season. And in case you couldn’t guess, it has nothing to do with willpower. ❄️Direct Link in Bio❄️
Also, don’t forget to schedule your FREE consultation to develop your action plan.
Food is our #1 self care tool🛠
It is a part of our day, multiple times a day, and we all have the power in us to shape it into the most effective tool in the box.
Our diet is what our we run off of. It is consumed, digested and reflected in signs and symptoms all over the body👉🏼Tired? Bloated? Joint pain? Onset or progression of disease? Muscle cramps? Or what about 👉🏼 Glowing skin? Consistent energy? Vivid focus? Confidence?
All can be traced back to the food we eat🍽
✨This is our one body we have to live in for the rest of our lives. The vessel to do, see and be everything. I want nothing more to see my clients, my family, my friends...you...shape this tool into the best it can be✨
One thing I do is consume at least one serving of dark leafy greens every day (salad, smoothie, side dish, etc). This gives me fiber for digestion, and a punch 👊🏼 of vitamins and minerals to support my metabolism.
Let’s celebrate: What is one awesome aspect of your diet that helps your body thrive?
‘Tis the Season for CITRUS🍋🍊
Quality fruits tend to lack during the colder months due to the natural growing an harvesting periods in America. An exception? CITRUS! These juicy pups are found freshest (and most affordable) on the produce shelves from December to April 🙌🏼 #tistheseason
6 REASONS TO LOVE CITRUS has been posted on emilyranucci.com 🍋♥️ Know the facts to empower your choices and reap the benefits of an optimized diet!
I’ll leave you here with my favorite Morning Lemon Elixer that I love to to start my day with, as pictured above 🤓 While you sleep, your body works really hard to repair and detoxify its tissues. Starting your day with a tall glass of water, followed by a drink such as this one is a great way to support your body and greatly benefit your natural digestive process. (I even have @arronachey on board! 🙌🏼)
Juice of half a lemon
1 tbsp Apple Cider Vinegar (organic)
1/2 inch grated fresh ginger
1 cup warm water
(Optional) 3 drops liquid stevia or 1 -2 tsp raw honey
Mix it all together, sip and enjoy!
Check out the Blog for some impressive reasons to LOVE CITRUS! ♥️🍋♥️🍊♥️
All the Christmas Spirit to kick off this December ⭐️ Got our Tree🎄 (Kojo 🐾picked it), frolicked around the farm, and now we shall deck the halls of our home🎅🏽 Christmas sweaters and all 🙃🥳 Tis the Season ✨
Have a great weekend everyone♥️
One more month to go in 2018👀
Anyone else like, wait, what?!🙋🏽♀️
Just a reminder to embrace this next month for everything it is. Embrace your health, loved ones and experiences of the season. Embrace your struggles, your stressors and your challenges— turn them into an opportunity to thrive.
Let it be a December to remember♥️
Drop me some✨✨✨ below if you’re doing some holiday activities this weekend!
In the past, my #1 health and fitness motive was EXTERIOR appearance.
The foods I ate and workouts I chose to do were based solely on how I thought they would improve my physique.
This was motivating...until it wasn’t. It manifested guilt, self- consciousness and often got in the way of life.
Overtime, I’ve grown and my motives for health and fitness have altered. FIRST, I want to be healthy...like truly healthy. From the inside out. I want food to fuel my every cell and fitness to make me strong and excited for more.
I think it’s important to mention that my exterior appearance still remains a motive. Who doesn’t want to feel good about how they look?? BUT it’s not THE motive.
Choosing to optimize health above all is empowering in so many ways.
Can you relate??
I’m Emily, a Registered Dietitian and Trainer dedicated to showing people how to optimize their life using the power of nutrition and exercise.
My passion is helping people feel and look their best, with a focus on giving the body what it truly needs to prevent disease, heal from daily burdens, and thrive for a lifetime.
I will help you reveal your highest health, so that you can be the most victorious version of you.
⭐️New website is LIVE⭐️
Link in bio♥️
Join me in welcoming the next (and final) diet and health trend…
You ready for this one?
Here it is: Quality Nutrition 🤯
Imagine a diet that allows your body to heal and feel optimally. A diet that you are excited to choose because you are confidently supporting your body as a whole. The only body you will ever have will consume foods that work with it, not against it🙌🏼
I feel very drawn and aligned with the mission to share and express the power of quality nutrition. I look forward to launching my new website (tomorrow!!!) as a platform to share more, educate more, motivate and inspire more, and learn more, as I know it can help so many optimize their life and body❤️
Are you ready for this new trend? What are your barriers or motives?👇🏼
So when I moved out of NYC 5 days ago I thought it would take a while to adapt to my new scenery. No skyscrapers, no need to walk everywhere, or Manhattan sized apartment (what a shame🙃). But 5 days in and it feels like I’ve been here for months! Thanks to all who wished us well on the move 🥰
✅Found my new gym 😍
✅Set up a home office 👌🏼
✅Organized the pantry 🤗
✅Website launching next week 💻
What more could I ask for?!
Now off to PA for the Holiday🦃, and I’ll leave you with this: Have an amazing time with family, friends and loved ones. No nutrition advice for now. Just quality time. There’s too much to be grateful for to make the focus on indulgent food. ENJOY! 💑👨👩👧👦👫
Bitter sweet goodbyes to our Manhattan home 🏙 it has been an incredible, unforgettable year of growth living in this crazy amazing city 💙
Big boy DPT @arronachey ‘s career presented an opportunity to experience the beaches of Delaware for a while 🌊 At least until the end of February, then we shall see where we are lead next 🤷🏽♀️😊👫🐺
If you could live anywhere in the U.S, where would you go? (We may need recommendations :) 👇🏼
Optimize Your Body// BROCCOLI
This nutrient powerhouse, in the form of baby trees should absolutely be incorporated in a diet to reduce inflammation, prevent disease and optimize our bodies.
Broccoli is in the Cruciferous family, alongside cauliflower, brussels sprouts, kale and cabbage. Its name comes from the the italian word ‘broccolo’ meaning ‘flowering crest of cabbage.’ This vegetable dates back to the Roman Empire, and now presents itself in many forms in our present day diet🍽
🥦BENEFITS: Say hello to sulforophane! 👋🏼Curcumin is to Turmeric as Sulforophane is to Broccoli...you follow? 🙃Sulforophane is the highly researched, anti- cancer, anti-inflammatory phytonutrient in broccoli. To optimize the absorption, take note of the consumption strategies below! Here are some of broccoli’s exceptional benefits:
⭐️Glowing Skin (excellent source of Vitamin C, a precursor to collagen)
⭐️Promote healthy digestion (great source of fiber)
⭐️Slow the Aging Process by combating oxidative stress
⭐️Promote healthy blood cell function (great source of folate and vitamin K- individuals prescribed anticoagulants should use caution)
⭐️Reduce Inflammation, cause that’s the name of the game of health
⭐️Raw: this will give you the most Sulphorophane
⭐️Steam: try to limit to 5 minutes (until a rich green color) to maintain the most nutrients
⭐️Baking or Sauteing in a healthy oil (avocado oil and coconut oil are my go to’s)
**When cooked, add a pinch of mustard seed powder to enhance the Sulphorophane production. I won’t geek out on this right now, but #science
**Avoid boiling- a lot of the nutrients are lost in the water, including most of the vitamin C!
👩🏽🌾👉🏼Shoot for ½- 1 cup serving of a cruciferous veg every day! This includes the whole cruciferous family, and serving size varies depending on cooking method.
🥦MY FAVORITE USES:
⭐️Raw with hummus, salsa, or my new favorite, babba ganoush
⭐️Cooked simply as a side, or mixed within a spinach salad
⭐️In omelettes, quiches and frittatas
⭐️Broccoli slaw, salad, bread, soup-- recipes to come!
What’s your favorite way to eat broccoli?
Hey👋🏼 I’m Emily.
I love cozy 🤓fall 🍂weekend mornings 🌅with a blanket and a cup of coffee☕️. I love dogs🐺 the ocean🌊 my family and friends👨👩👧👧 traveling🛫 a good sweat 🏋🏽♀️ and a fun adventure🧗🏻♀️
Wanna know what else I love? 🥑 N u t r i t i o n 🥦(betcha couldn’t guess that)! I love learning about it, applying it to my life and sharing it with you.
Nutrition is pretty freaking fascinating if you ask me🙋🏽♀️
The foods we eat can cause, treat and manage disease, can change our mood, change our body...and optimize our life👏🏼👏🏼👏🏼 #FreakingFascinating
But hang on✋🏼
You know what I DON’T love?
The confusion and noise surrounding this topic🤦🏽♀️
Honestly, it’s a little annoying sometimes.
👉🏼It’s annoying how deceiving the food industry can be.
👉🏼It’s annoying how our culture influences individuals to hop on the trendy diet train.
👉🏼It’s annoying how under qualified ‘coaches’ sell scary plans and services #ISaidIt 🤭
It’s quite unfortunate, and I know the decisions that surround the foods we put in our bodies is multifactorial, but promise me these few things:
⭐️love your body, the people in your life and the presence you have in this world enough to make quality nutrition a priority
⭐️turn down the noise— it’s not worth the stress, confusion and misguidance
⭐️seek guidance from an RD if you are even slightly unsure of what your optimal diet should look like
⭐️believe in the power of nutrition and choose to #OptimizeYourLife
And that’s a wrap on this rant for now. Thoughts? 👇🏼
FUN FACT: One of my favorite things to do is rummage my kitchen and c r e a t e recipes with h e a l t h in mind 👩🏽🍳
You know those food network shows where chefs are given a specific ingredient to work with to create something spectacular? 🤩 Definitely my grown up version of make-believe 🙋🏽♀️
But anyway, I had a few objectives in mind to make the product in this 👆🏼photo:
✔️anti inflammatory powerhouse
✔️using turmeric (ingredient of the week)
And let me tell you...👌🏼 #NailedIt 👈🏼 food show reference...anybody?? @arronachey , you know! 😆)
Check out the full recipe in my story. Also saved to my T U R M E R I C highlights (along with a few other recipes)! And seriously... try ‘em out! SO delicious, and SO nutritious 🙌🏼🧡 (I’d love to see it when you do! #TagMe )
What genre of recipe or ingredient do you want to see next??👇🏼
Optimize Your Body// TURMERIC
Let’s start off this quest to fight inflammation, live an optimized life and feel and look amazing every single day with none other than:
(TER-mer-ic...I know, I say TOO-mer-ic sometimes too 🙃)
What better than a photo with a Turmeric colored sweater and Turmeric Latte in hand to discuss this powerful plant🤗
✨BACKGROUND: Turmeric is a plant in the same family as ginger, hence the similar exterior appearance. The roots are commonly dried and ground to be used as a spice. This is what gives curry its bright yellow color, and beware- it stains! It has been used as a medicinal herb for centuries (yes, medicine that is not made out of chemicals !)
✨BENEFITS: The most exciting benefit of Turmeric comes from its key compound Curcumin. This compound is an incredibly powerful antioxidant, making it a popular choice to fight inflammation. There are thousands of published research studies linking this plant to:
⭐️Treat pain from Arthritis (in many cases, more effective than prescription drugs!)
⭐️Decreased risk of heart disease
⭐️Prevent (and in some cases, treat!) cancers ⭐️Prevent and slow Alzheimer’s (curcumin can cross the blood brain barrier)
⭐️Treat depression (one study showed it was just as effective as Prozac, a common antidepressant)
⭐️Slows the aging process by dramatically reducing free radicals/ inflammation in the body...who doesn’t want that?! 💁🏽♀️
✨CONSUME: To reap the incredible benefits of Turmeric, consume around 1 tsp (fresh or powder) daily! But WAIT,☝🏼 there’s more...Curcumin (the powerhouse compound in Turmeric) is difficult for our gut to absorb. SWIPE 👉🏼👉🏼 to see what you can do to maximize the absorption and REALLY reap the benefits!!👉🏼👉🏼
✨MY FAVORITE USES: Turmeric Latte or Tea🍵Soups/Chilli🍲 Roasted Cauliflower, Roasted Chickpeas, Tofu Scramble, Curry Everything🎉 Stay tuned this week for recipes!
Let’s just say...“Food is medicine” is brought to full meaning with this one.
What’s your favorite way to consume Turmeric?👇🏼
QUESTION👉🏼What is the secret to prevent disease, lose weight and feel amazing?
ANSWER👉🏼 Reduce Inflammation. That’s it! 🤗
Inflammation is a repair mechanism. It is a signal from our immune system that some kind of damage has occured. When this defense is put into overdrive and lasts too long, it starts to work against us ☹️
The truth is, we as humans on Earth are subjected to a significant toxic burden every single day. The following things cause the initiation and recurrence of inflammation:
▫️Bacteria, viruses and fungi
▫️Polluted air and water supply
▫️Food containing pesticides, herbicides and other added chemicals
▫️And, high stress levels even the playing field for these irritants to take over.
….soooo basically this topic can be applied to pretty much EVERYONE!🙋🏽♀️🙋🏻♂️👨👩👧👦🌎
In addition, there have been several research studies showing that inflammation may CAUSE the following:
▫️Early aging + wrinkles
▫️Hormonal and reproductive abnormalities
▫️Inflammatory bowel conditions (IBD, Crohns, UC)
▫️Arthritis (RA and PsA)
▫️High Blood Pressure
Did I scare you yet? 😨👀 Not my intention, rather my passion to make sure you live your healthiest, highest quality life👩🏽🌾
Don’t worry: WE CAN FIX THIS! 🙌🏼
Our immune systems are great fighters, but they can’t fight alone forever. They need help...from YOU! (hint hint NUTRITION)
I’ll be sharing a series of my favorite ways to use FOOD to fight this battle and live in a body that feels and looks amazing🎉
What’s one anti inflammatory food that you love??
To all my friends who SWEAT! 🏋🏽♀️💦🙋🏽♀️
I’ve had the pleasure of using @freskincare products for the past few weeks. Luckily, they are perfectly sized for a carry on and were able to come along on all my travels! ✈️🤗
To be honest, I’ve never really had terrible skin. The occasional spot or two around that time of month, some seasonal dryness, and maybe some spots from post workout neglect 🤷🏽♀️
As a dietitian, I stand for consuming a diet that promotes OPTIMAL internal health, and external confidence. We can take good health and make it the best it can be.
This 👆🏼 is exactly what the 123FRÉ set did for my skin. I’ve experienced a considerable reduction in my occasional spots, and have noticed the most even complexion + glow to my skin than ever before!
In addition to optimizing my skin:
✨the products are 100% vegan 🌱(no harsh chemicals here)
✨they are formulated for girls who sweat 💦🙌🏼
✨And my favorite part: for each 123FRÉ set that is sold, an Argan tree is planted to empower women who harvest Argan in Moracco and fight deforestation 🌳💚
I am SO happy to have the opportunity to use these products, and to invite you all to join in on optimizing your skin.
Enjoy YOUR 123FRÉ set 25% off for the next 48hours by entering code: EMILYR25 at checkout! 🎉