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#Repost @sarahconomacos (@get_repost)
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Tasty, fat and sugar loaded foods, most of us enjoy them but could they be a contributor of our over-eating epidemic?
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Hyperpalatble foods are in no short supply in the American food culture. Basically any restaurant you visit is going to have a multiple of food options, all very tasty, and all with a high calorie cost.
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But can these foods influence how much we are eating? Absolutely. When we eat highly palatable foods, reward centers in our brain light up and this feedback encourages us to eat more. Ever try to eat just one cookie and can't do it? The positive feedback we get causes us to want to eat more.
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How do you combat this? By reducing the palatability of foods. That is, bland foods may be the way to go. These foods also tend to have:
✔️higher volume
✔️are less calorically dense
✔️are generally more nutritious

Replacing a higher palatable food with a more bland food that has these attributes can help reduce your calorie intake, thereby possibly facilitating weight and fat loss.
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The low palatable carb of choice? White potatoes! Plain potatoes have the highest satiety factor out of a group of tested carb sources. But hold off on that butter and sour cream, as soon as you begin to add these high calorie condiments you start to make it more highly palatable, once again, encouraging over eating.
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For more reading related to this topic I highly encourage reading 'The Hungry Brain' as well as other work by Stephan Guyenet.
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#ashmanstrength #conofit #infographic#science#thehingrybrain#foodporn#fitness#diet#workout#exercise#nutrition#nutritioneducation#futurerd#themoreyouknow#diet#fitlife#healthy#health#nutritionist
#Repost  @sarahconomacos (@get_repost) ・・・ Tasty, fat and sugar loaded foods, most of us enjoy them but could they be a contributor of our over-eating epidemic? • • Hyperpalatble foods are in no short supply in the American food culture. Basically any restaurant you visit is going to have a multiple of food options, all very tasty, and all with a high calorie cost. • • But can these foods influence how much we are eating? Absolutely. When we eat highly palatable foods, reward centers in our brain light up and this feedback encourages us to eat more. Ever try to eat just one cookie and can't do it? The positive feedback we get causes us to want to eat more. • • How do you combat this? By reducing the palatability of foods. That is, bland foods may be the way to go. These foods also tend to have: ✔️higher volume ✔️are less calorically dense ✔️are generally more nutritious Replacing a higher palatable food with a more bland food that has these attributes can help reduce your calorie intake, thereby possibly facilitating weight and fat loss. • • The low palatable carb of choice? White potatoes! Plain potatoes have the highest satiety factor out of a group of tested carb sources. But hold off on that butter and sour cream, as soon as you begin to add these high calorie condiments you start to make it more highly palatable, once again, encouraging over eating. • • For more reading related to this topic I highly encourage reading 'The Hungry Brain' as well as other work by Stephan Guyenet. • • #ashmanstrength  #conofit  #infographic #science #thehingrybrain #foodporn #fitness #diet #workout #exercise #nutrition #nutritioneducation #futurerd #themoreyouknow #diet #fitlife #healthy #health #nutritionist 
Busy studying + planning + packing for #FNCE 🍂 spending time wisely with this avocado toast

시험공부하너라 미국 영양사 콘퍼런스 준비 시작도 안했어요 😭 이번주말 4일간 시카고 갑니다! 
#gradlife #civilcoffee #roadtord #futurerd #eatsmart #avocadotoast #localcoffee #영양사 #학생 #대학원생 #먹스타그램 #엘에이 #일상 #공부 #먹고공부하자 #카폐
Hey guys! 👋🏼 my blog post chronicling my experience and tips for the RD exam is up! Check the link in my bio 🙏🏼💕 I go over tips, how I studied, and what the actual exam day was like for me! // feel free to leave comments with any questions you have! ✌🏽👩🏼‍🍳👩🏼‍⚕️ #rdexam #rdprep #jeaninman #rd2be #futurerd
Hey guys! 👋🏼 my blog post chronicling my experience and tips for the RD exam is up! Check the link in my bio 🙏🏼💕 I go over tips, how I studied, and what the actual exam day was like for me! // feel free to leave comments with any questions you have! ✌🏽👩🏼‍🍳👩🏼‍⚕️ #rdexam  #rdprep  #jeaninman  #rd2be  #futurerd 
Turkey, black bean, and sweet potato chili you are the perfect pair for my 12 hour day at school!! 👌🏻
Recipe as requested:
•1 lb lean turkey
•1 onion, chopped
•1 tsp garlic powder
•1/2 tsp black pepper
•1 tbsp chili powder
•2 tsp chipotle chili powder
•2 tsp cumin
•3 small or 2 large sweet potatoes, diced
•1 cup uncooked quinoa
•1, 28 ounce can diced tomato
•1, 15 ounce can black beans
•4 cups low sodium chicken stock
Instructions:
-Warm olive oil is skillet, add ground turkey and chopped onion until cooked through. Add all seasonings with turkey and combine. Add to bottom of large crockpot.
-Add quinoa, beans, diced tomatoes, sweet potatoes, and chicken broth to crock pot and cook on high for 3-4 hours.
Turkey, black bean, and sweet potato chili you are the perfect pair for my 12 hour day at school!! 👌🏻 Recipe as requested: •1 lb lean turkey •1 onion, chopped •1 tsp garlic powder •1/2 tsp black pepper •1 tbsp chili powder •2 tsp chipotle chili powder •2 tsp cumin •3 small or 2 large sweet potatoes, diced •1 cup uncooked quinoa •1, 28 ounce can diced tomato •1, 15 ounce can black beans •4 cups low sodium chicken stock Instructions: -Warm olive oil is skillet, add ground turkey and chopped onion until cooked through. Add all seasonings with turkey and combine. Add to bottom of large crockpot. -Add quinoa, beans, diced tomatoes, sweet potatoes, and chicken broth to crock pot and cook on high for 3-4 hours.
I'm laughing as I post this because I honestly had to enact a mini photoshoot that took an hour just to get about 3 decent  pictures.

I have all the respect for yogis who post flawless ones everytime.

So ignoring all the junk on my counter, I am in the bridge pose! It's a great way to help stretch out my back and its always fun to see how long I can hold this position.

Do you practice yoga? What yoga positions do you enjoy?
I'm laughing as I post this because I honestly had to enact a mini photoshoot that took an hour just to get about 3 decent pictures. I have all the respect for yogis who post flawless ones everytime. So ignoring all the junk on my counter, I am in the bridge pose! It's a great way to help stretch out my back and its always fun to see how long I can hold this position. Do you practice yoga? What yoga positions do you enjoy?
On Tuesdays and Thursdays I have class at 8am, so I usually just bring breakfast with me! Last night I put together this yogurt parfait thing to eat during class: @good_culture cottage cheese with a scoop of @vitalproteins collagen peptides mixed in + sliced banana + raspberries + @purely_elizabeth chocolate sea salt granola! 😋
On Tuesdays and Thursdays I have class at 8am, so I usually just bring breakfast with me! Last night I put together this yogurt parfait thing to eat during class: @good_culture cottage cheese with a scoop of @vitalproteins collagen peptides mixed in + sliced banana + raspberries + @purely_elizabeth chocolate sea salt granola! 😋
Tonights dinner= burnt purple potato fries because I forgot to put nonstick spray on the pan 🙃🙃 at least the cauliflower tofu stir fry was good 🔹
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#blackgirlsrock #blackgirlmagic #melanin #positive #selfaffirmations #positiveaffirmations #figure #npc #futurerd #futuredietitian #bodypositive #healthateverysize #navywife #navyspouse #growthmindset #womenwholift #potatolove #type1diabetic #faithful #prayer #blackwomenworkout #alwayshungry #diabetic #type1diabetes #blacktravelmovement #blackgirlstravel #melaninpoppin
Tonights dinner= burnt purple potato fries because I forgot to put nonstick spray on the pan 🙃🙃 at least the cauliflower tofu stir fry was good 🔹 🔹 🔹 🔹 #blackgirlsrock  #blackgirlmagic  #melanin  #positive  #selfaffirmations  #positiveaffirmations  #figure  #npc  #futurerd  #futuredietitian  #bodypositive  #healthateverysize  #navywife  #navyspouse  #growthmindset  #womenwholift  #potatolove  #type1diabetic  #faithful  #prayer  #blackwomenworkout  #alwayshungry  #diabetic  #type1diabetes  #blacktravelmovement  #blackgirlstravel  #melaninpoppin 
When you’re craving chocolate, and you find this in your fridge 😋😍🍫 @siggisdairy 9% milkfat chocolate yogurt + sliced 🍌 + granola + stevia-sweetened chocolate chips ❤️ #sweettreats #siggis #logurt
When you’re craving chocolate, and you find this in your fridge 😋😍🍫 @siggisdairy 9% milkfat chocolate yogurt + sliced 🍌 + granola + stevia-sweetened chocolate chips ❤️ #sweettreats  #siggis  #logurt 
It's not taco Tuesday anymore, but I was craving some big time 😛🌮 So I heated up a couple @sietefoods coconut cassava tortillas in a pan and stuffed them with grass-fed ground beef, cilantro, and cheese 😍Sooo good
It's not taco Tuesday anymore, but I was craving some big time 😛🌮 So I heated up a couple @sietefoods coconut cassava tortillas in a pan and stuffed them with grass-fed ground beef, cilantro, and cheese 😍Sooo good
No better feeling right now than to be pushed out the door by a nice wind chill for a training run this morning and not only nail, but beat my race pace goal by a few seconds per mile. Still I know there is more to long term running success than pace and I am putting as much attention into the small things like form, breathing, hydration, nutrition and enjoying every bit of every run like the cool wind, swaying branches and colorful leaves. I also recently got a copy of Daniel's Running Formula to read so that I can apply some of the things in it to my training going forward. I have some big goals and events planned for 2018 that I'd like to make happen.
What are your favorite running books? I'm looking for other recommendations!
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Chocolate Pumpkin Oatmeal:
oats + pumpkin + cocoa powder + @sunwarriortribe warrior blend vanilla + mashed banana + pumpkin spice + water & topped with banana slices + @foragerproject unsweetened cashewgurt + shaved Brazil nut for dose of selenium.
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#pumpkinoatmeal #chocolatepumpkin #cashewgurt #banana #runningbook #nutrition #researcher #futurerd #foodbloggers #veganfoodshare #veganrunnersclub #vegansofig #poweredbyplants #plantstrong #whatveganseat #veganfoodie #plantbasedvegan #forksoverknives #plantbasedstride #eatplants #nomeatathlete #vegancommunity #cleaneats #veganrecipes #floridavegan #veganbreakfast #postrun #halfmarathontraining #halfmarathoner #runnersofinstagram
No better feeling right now than to be pushed out the door by a nice wind chill for a training run this morning and not only nail, but beat my race pace goal by a few seconds per mile. Still I know there is more to long term running success than pace and I am putting as much attention into the small things like form, breathing, hydration, nutrition and enjoying every bit of every run like the cool wind, swaying branches and colorful leaves. I also recently got a copy of Daniel's Running Formula to read so that I can apply some of the things in it to my training going forward. I have some big goals and events planned for 2018 that I'd like to make happen. What are your favorite running books? I'm looking for other recommendations! • • Chocolate Pumpkin Oatmeal: oats + pumpkin + cocoa powder + @sunwarriortribe warrior blend vanilla + mashed banana + pumpkin spice + water & topped with banana slices + @foragerproject unsweetened cashewgurt + shaved Brazil nut for dose of selenium. • • • #pumpkinoatmeal  #chocolatepumpkin  #cashewgurt  #banana  #runningbook  #nutrition  #researcher  #futurerd  #foodbloggers  #veganfoodshare  #veganrunnersclub  #vegansofig  #poweredbyplants  #plantstrong  #whatveganseat  #veganfoodie  #plantbasedvegan  #forksoverknives  #plantbasedstride  #eatplants  #nomeatathlete  #vegancommunity  #cleaneats  #veganrecipes  #floridavegan  #veganbreakfast  #postrun  #halfmarathontraining  #halfmarathoner  #runnersofinstagram 
How do you cope with stress? 😅
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I'd like to believe it is one simple answer, one easy solution. NOPE. It is not. And I am the first to admit that I stress over stress. 🙈
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I encourage you to try changing up your routine to alleviate stress that we ALL experience in different ways. ⚡️
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✖️ Start listening to podcasts. I have for the past few months during my morning commutes and it is AMAZING how much I can shift my mindset through listening to positive podcasts.
✖️ Take five. Think you don't have even 5 minutes? Trust me, you do. Five minutes; sit in silence or listen to music and clear your mind.
✖️ You guessed it... Exercise!!! Plan ahead for your week and be sure to schedule the gym in there. The only workout you will regret is the one you don't do. 💪🏼
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I've been a bit absent with friends/family and social media due to the craziness of life right now. We've all been there. Do your best, and take life one step at a time 🌻
How do you cope with stress? 😅 --- I'd like to believe it is one simple answer, one easy solution. NOPE. It is not. And I am the first to admit that I stress over stress. 🙈 --- I encourage you to try changing up your routine to alleviate stress that we ALL experience in different ways. ⚡️ --- ✖️ Start listening to podcasts. I have for the past few months during my morning commutes and it is AMAZING how much I can shift my mindset through listening to positive podcasts. ✖️ Take five. Think you don't have even 5 minutes? Trust me, you do. Five minutes; sit in silence or listen to music and clear your mind. ✖️ You guessed it... Exercise!!! Plan ahead for your week and be sure to schedule the gym in there. The only workout you will regret is the one you don't do. 💪🏼 --- I've been a bit absent with friends/family and social media due to the craziness of life right now. We've all been there. Do your best, and take life one step at a time 🌻
Look at all these yummy greens, fruits, pecans and mozzarella! Take your salad a step further and switch the romaine lettuce for baby spring mix, kale, spinach or a combo of all three. Kale is a great source of vitamin A, C and K. Almost everyone knows the importance about vitamin A and C but few know about vitamin K' s role in the body. Vitamin K plays an important role in blood clotting, aids in bone health, regulating cell growth and decreases the likelihood of cardiovascular disease. 
Also featured in the back is my evil stats book🤓. #futurerd #greens #veggies #fruits #vitamink #feedyourbody #food #salads #letseat #healthy #healthygram #healthychoices #lifestyle #nutrition #nutritiontip #makehealthychoices
Look at all these yummy greens, fruits, pecans and mozzarella! Take your salad a step further and switch the romaine lettuce for baby spring mix, kale, spinach or a combo of all three. Kale is a great source of vitamin A, C and K. Almost everyone knows the importance about vitamin A and C but few know about vitamin K' s role in the body. Vitamin K plays an important role in blood clotting, aids in bone health, regulating cell growth and decreases the likelihood of cardiovascular disease. Also featured in the back is my evil stats book🤓. #futurerd  #greens  #veggies  #fruits  #vitamink  #feedyourbody  #food  #salads  #letseat  #healthy  #healthygram  #healthychoices  #lifestyle  #nutrition  #nutritiontip  #makehealthychoices 
When your garden makes cute, delicious, nutritious things 🙏🏼🌶 #thanksmamaearth #capsaicin #peppers
This chilly weather is making me SO happy. This is by far my favorite time of year. And it makes oatmeal taste even better - who’d have thought that was possible??
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PUMPKIN OATS: @woodstockfoods irish oats + zucchini + pumpkin purée + @sunwarriortribe vanilla protein + turmeric + black pepper + pumpkin spice + cardamom + banana + cacao nibs + maple syrup + @onceagainnutbutter sunflower butter + pumpkin seeds + hemp seeds.
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#pumpkin #pumpkinspice #overnightoats #oatmeal #oats #veganbreakfast #healthybreakfast #whatveganseat #veganrecipes #vegansofig #foods4thought #veganfood #veganfoodporn #sponsored #plantbasedvegan #plantbased #plantpowered #eatplants #forksoverknives #realfood #cleaneats #dairyfree #MHHempAmbassador #rd2be #futurerd #fitfoodie #nutritionstudent #nomeatathlete #veganrunnersclub #vegancommunity
This chilly weather is making me SO happy. This is by far my favorite time of year. And it makes oatmeal taste even better - who’d have thought that was possible?? • • • PUMPKIN OATS: @woodstockfoods irish oats + zucchini + pumpkin purée + @sunwarriortribe vanilla protein + turmeric + black pepper + pumpkin spice + cardamom + banana + cacao nibs + maple syrup + @onceagainnutbutter sunflower butter + pumpkin seeds + hemp seeds. • • • #pumpkin  #pumpkinspice  #overnightoats  #oatmeal  #oats  #veganbreakfast  #healthybreakfast  #whatveganseat  #veganrecipes  #vegansofig  #foods4thought  #veganfood  #veganfoodporn  #sponsored  #plantbasedvegan  #plantbased  #plantpowered  #eatplants  #forksoverknives  #realfood  #cleaneats  #dairyfree  #MHHempAmbassador  #rd2be  #futurerd  #fitfoodie  #nutritionstudent  #nomeatathlete  #veganrunnersclub  #vegancommunity 
Happy #TransformationTuesday fitfam! 💪🏼 This is my transformation from June 5th 👉🏼 October 13th (Friday the 13th 👻) Ya know what's scary 😱 about fat loss? The crazy amount of patience ⏳ needed to persevere when the results are painfully slowwwwww 🐢 Well, that and the ungodly boredom of chugging along on the elliptical 😂 There's about a 5 pound difference between these pictures. It took FOUR months to shed a measly 5 pounds of fat! 📆 That's FOUR months of busting my ass 7 days a week in the gym and hitting my macros 💯 percent - Lifting 🏋🏻‍♀️ pedaling 🚴🏻‍♀️ sweating 💦 cooking 👩🏻‍🍳 eating nutritious, unprocessed foods 🥗 tracking 📉 Consistency, consistency, consistency! That's the 🔑 ! These changes don't happen overnight 🙅🏻 They require an absurd amount of hard work, determination, and persistence. So don't get discouraged if you don't see visible changes immediately - anything worth having takes time! 🕐😌
Happy #TransformationTuesday  fitfam! 💪🏼 This is my transformation from June 5th 👉🏼 October 13th (Friday the 13th 👻) Ya know what's scary 😱 about fat loss? The crazy amount of patience ⏳ needed to persevere when the results are painfully slowwwwww 🐢 Well, that and the ungodly boredom of chugging along on the elliptical 😂 There's about a 5 pound difference between these pictures. It took FOUR months to shed a measly 5 pounds of fat! 📆 That's FOUR months of busting my ass 7 days a week in the gym and hitting my macros 💯 percent - Lifting 🏋🏻‍♀️ pedaling 🚴🏻‍♀️ sweating 💦 cooking 👩🏻‍🍳 eating nutritious, unprocessed foods 🥗 tracking 📉 Consistency, consistency, consistency! That's the 🔑 ! These changes don't happen overnight 🙅🏻 They require an absurd amount of hard work, determination, and persistence. So don't get discouraged if you don't see visible changes immediately - anything worth having takes time! 🕐😌
A simple dinner I threw together tonight. Everything was placed on one baking tray and baked/roasted. 👍
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@hilaryseatwell curry burger + sweet potato fries + tahini + Brussels sprouts + tempeh 😋
I ate way more Brussels sprouts than shown here, because they're one of my favorite veggies! Credit goes to mom for making me eat and get hooked on sprouts growing up rather than other not as healthy things. 👏
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The tempeh is made from organic non-gmo soybeans (high in protein & iron) that are combined with water and a grain, formed into a block and fermented. I like to cut it into strips marinate or coat it in coconut aminos + paprika + garlic + onion powders and bake or pan cook it until crispy.  Dipped in ketchup is good too!
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#onestrideatatime #tempeh #musclesbybrussels #veggieburger #vegandinner  #nutrition #researcher #futurerd #foodbloggers #veganfoodshare #veganrunnersclub #vegansofig #poweredbyplants #plantstrong #whatveganseat #veganfoodie #plantbasedvegan #forksoverknives #plantbasedstride #eatplants #nomeatathlete #vegancommunity #realfood #veganrecipes #floridavegan #vegancleaneating #veganmeal #plantbasedathlete #thrivemags #halfmarathontraining
A simple dinner I threw together tonight. Everything was placed on one baking tray and baked/roasted. 👍 • @hilaryseatwell curry burger + sweet potato fries + tahini + Brussels sprouts + tempeh 😋 I ate way more Brussels sprouts than shown here, because they're one of my favorite veggies! Credit goes to mom for making me eat and get hooked on sprouts growing up rather than other not as healthy things. 👏 • The tempeh is made from organic non-gmo soybeans (high in protein & iron) that are combined with water and a grain, formed into a block and fermented. I like to cut it into strips marinate or coat it in coconut aminos + paprika + garlic + onion powders and bake or pan cook it until crispy. Dipped in ketchup is good too! • • • #onestrideatatime  #tempeh  #musclesbybrussels  #veggieburger  #vegandinner  #nutrition  #researcher  #futurerd  #foodbloggers  #veganfoodshare  #veganrunnersclub  #vegansofig  #poweredbyplants  #plantstrong  #whatveganseat  #veganfoodie  #plantbasedvegan  #forksoverknives  #plantbasedstride  #eatplants  #nomeatathlete  #vegancommunity  #realfood  #veganrecipes  #floridavegan  #vegancleaneating  #veganmeal  #plantbasedathlete  #thrivemags  #halfmarathontraining 
You can have your cake and eat it too 😋👌🏽 legit tastes like it! // @pescience snickerdoodle protein powder + PB 🥜 + fruits 🍌 for #demmicros 💕 one thing I see that drives me nuts is people not wanting to eat fruit “because it has sugar.” All carbs breaks down to sugar in our body. Foods that are already in the sugar form and contain other benefits like micronutrients and fiber (hello fruit 👋🏼), are not to be compared to those void of said benefits (candy, table sugar, maple syrup, honey). The thing separating natural sugars from starch is that it breaks down more quickly. Great for when we need quick energy! If you’re not eating fruit, you’re doing yourself a disservice 🍎🍐🥝🙌🏽❤️ #heythanksnature #nutritiontho #nobroscience
You can have your cake and eat it too 😋👌🏽 legit tastes like it! // @pescience snickerdoodle protein powder + PB 🥜 + fruits 🍌 for #demmicros  💕 one thing I see that drives me nuts is people not wanting to eat fruit “because it has sugar.” All carbs breaks down to sugar in our body. Foods that are already in the sugar form and contain other benefits like micronutrients and fiber (hello fruit 👋🏼), are not to be compared to those void of said benefits (candy, table sugar, maple syrup, honey). The thing separating natural sugars from starch is that it breaks down more quickly. Great for when we need quick energy! If you’re not eating fruit, you’re doing yourself a disservice 🍎🍐🥝🙌🏽❤️ #heythanksnature  #nutritiontho  #nobroscience 
I created an E-Portfolio! Check it out on my link 👆🏼👆🏼👆🏼 in my profile. First time creating a website & thankful for free templates! This will be a work in progress... but for now I'm happy with it 😊 I'll take any advice or recommendations if you are familiar with this kind of stuff! 🖥📲💻💫 #eportfolio #nutrition #school #work #lifestyle #futuredietitian #futurerd #fitness #health #wellness #fuelfunfitness #weebly
What my mornings have been looking like for like the last 2 weeks and will continue to look like until test day. 
As crunch time begins for the GRE exam, I’m finding myself more and more determined to get into a good school. With everything going on, I feel like it’s now or never. It’s been tough, to be honest. Being who I am, I’m involved in lots of different things outside of my regular work: co-chair of Women’s March-Oakland, running my own community group and doing Latina Vegana as my side hustle. But I’m finding that I’m finding my balance amongst the million things to do. 
I had my tarot cards read last week and she told me that something that I’m doing is sucking my energy in a negative way and that I need to either quit working on it or find a way to make it more enjoyable. I’m pursuing both options because I can’t leave this energy-sucking place just yet but I know myself and I can’t get my soul-sucked for long before I snap.

I’m not sure why I felt the need to share all that. I guess it’s been weighing heavy on my mind and heart. Also, trying to get to your goals is tough for lots of folks. But never give up! I guess I just wanted to share that too.

#latinavegana #latinavegan #latinainfluencer #latinacreative #latinawithgoals #GREstudying #nicavegana #sidehustler #futureMPH #futureRD
What my mornings have been looking like for like the last 2 weeks and will continue to look like until test day. As crunch time begins for the GRE exam, I’m finding myself more and more determined to get into a good school. With everything going on, I feel like it’s now or never. It’s been tough, to be honest. Being who I am, I’m involved in lots of different things outside of my regular work: co-chair of Women’s March-Oakland, running my own community group and doing Latina Vegana as my side hustle. But I’m finding that I’m finding my balance amongst the million things to do. I had my tarot cards read last week and she told me that something that I’m doing is sucking my energy in a negative way and that I need to either quit working on it or find a way to make it more enjoyable. I’m pursuing both options because I can’t leave this energy-sucking place just yet but I know myself and I can’t get my soul-sucked for long before I snap. I’m not sure why I felt the need to share all that. I guess it’s been weighing heavy on my mind and heart. Also, trying to get to your goals is tough for lots of folks. But never give up! I guess I just wanted to share that too. #latinavegana  #latinavegan  #latinainfluencer  #latinacreative  #latinawithgoals  #GREstudying  #nicavegana  #sidehustler  #futureMPH  #futureRD 
My birthday 🎂 may be over, but I’m still celebrating because we get to go to FNCE in Chicago this weekend!!!! ✈️ —> if anyone has recommendations for anything in Chicago I would love to hear them! 🥂 Also is anyone else attending?!
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Plus check out this gorgeous (and delicious!!) cake 🍰@jordanmitchellrd made for me, couldn’t be more thankful to have her as my friend! 💕
My birthday 🎂 may be over, but I’m still celebrating because we get to go to FNCE in Chicago this weekend!!!! ✈️ —> if anyone has recommendations for anything in Chicago I would love to hear them! 🥂 Also is anyone else attending?! • Plus check out this gorgeous (and delicious!!) cake 🍰@jordanmitchellrd made for me, couldn’t be more thankful to have her as my friend! 💕
Great tips from @sarahconomacos --that last one is particularly important!! #psychologicalflexibility ....
#Repost @sarahconomacos (@get_repost)
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When you've strayed away from having some structure in your dieting and workout life, getting back into things can be tough. Once you start, it seems the ball tends to keep rolling in the right direction, but sometimes you need a little extra help getting going.

Here are 5 of my tips to get back on track, and to help you stay on track, with your diet:

1. Preplan your meals: there are several approaches you can take for this. You can plan the day prior or you can make weekly menus that you rotate throughout the week. Having a plan gives you a higher chance of sticking to it.

2. Prep your food: I've mentioned this before, and that's because it really can be an asset. You can prep entire meals, or prep specific ingredients to put into a meal if you want to keep it more versatile. I always like to have a protein source prepped so I have no excuse not to hit my protein.

3 Try to avoid buying tempting foods: you know the saying, out of sight out of mind? Try using that to your advantage, after all it's a lot harder to snack on cookies if you have to make a specific trip to the store to get them. If you can't avoid buying these foods, keep them in an inconvenient place out of sight to help reduce the potential for mindless snacking.

4. Volume volume volume: a great way to work towards a better diet is increasing the amount of high volume, low calorie vegetables (and some fruits) into your diet. This helps with satiety as well as increasing fiber intake and associated vitamins and minerals. Not a veggie person? Work towards adding a little at a time.

5. Don't beat yourself up: no one has a perfect diet 24/7. Time off from dieting or slip ups or whatever you want to call it, happen. The important thing is you acknowledge it but then move on and don't dwell on it. Every meal is an opportunity to make a positive choice.

#ashmanstrength #conofit#infographic#nutrition#science#nutritioneducation#futurerd#protein#fats#carbs#diet#exercise#progress#transformation#fitness#health#healthy#weightloss#fatloss
Great tips from @sarahconomacos --that last one is particularly important!! #psychologicalflexibility  .... #Repost  @sarahconomacos (@get_repost) ・・・ When you've strayed away from having some structure in your dieting and workout life, getting back into things can be tough. Once you start, it seems the ball tends to keep rolling in the right direction, but sometimes you need a little extra help getting going. Here are 5 of my tips to get back on track, and to help you stay on track, with your diet: 1. Preplan your meals: there are several approaches you can take for this. You can plan the day prior or you can make weekly menus that you rotate throughout the week. Having a plan gives you a higher chance of sticking to it. 2. Prep your food: I've mentioned this before, and that's because it really can be an asset. You can prep entire meals, or prep specific ingredients to put into a meal if you want to keep it more versatile. I always like to have a protein source prepped so I have no excuse not to hit my protein. 3 Try to avoid buying tempting foods: you know the saying, out of sight out of mind? Try using that to your advantage, after all it's a lot harder to snack on cookies if you have to make a specific trip to the store to get them. If you can't avoid buying these foods, keep them in an inconvenient place out of sight to help reduce the potential for mindless snacking. 4. Volume volume volume: a great way to work towards a better diet is increasing the amount of high volume, low calorie vegetables (and some fruits) into your diet. This helps with satiety as well as increasing fiber intake and associated vitamins and minerals. Not a veggie person? Work towards adding a little at a time. 5. Don't beat yourself up: no one has a perfect diet 24/7. Time off from dieting or slip ups or whatever you want to call it, happen. The important thing is you acknowledge it but then move on and don't dwell on it. Every meal is an opportunity to make a positive choice. #ashmanstrength  #conofit #infographic #nutrition #science #nutritioneducation #futurerd #protein #fats #carbs #diet #exercise #progress #transformation #fitness #health #healthy #weightloss #fatloss 
It's starting to feel a lot like Fall and my favorite time of the year to get outside and run! Nice cool breezy easy run early this morning followed by some strides. •
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Pumpkin Chocolate Chip Smoothie Bowl: frozen bananas + pumpkin purée + pumpkin spice + silken tofu + @kitehillfoods plain unsweetened yogurt (so thick and creamy) + @sunwarriortribe warrior blend vanilla protein & topped with cacao nibs + unsweetened crispy brown rice cream for crunch.
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#nutrition #researcher #futurerd #foodbloggers #veganfoodshare #veganrunnersclub #vegansofig #poweredbyplants #plantstrong #whatveganseat #veganfoodie #plantbasedvegan #forksoverknives #plantbasedstride #eatplants #nomeatathlete #vegancommunity #fallrunning #veganrecipes #floridavegan #veganfoodlovers #saucony #postrun #pumpkinsmoothie #pumpkinchocolatechip #feedfeedvegan #thrivemags #runsonplants #plantbasedathlete #veganrunner
It's starting to feel a lot like Fall and my favorite time of the year to get outside and run! Nice cool breezy easy run early this morning followed by some strides. • • Pumpkin Chocolate Chip Smoothie Bowl: frozen bananas + pumpkin purée + pumpkin spice + silken tofu + @kitehillfoods plain unsweetened yogurt (so thick and creamy) + @sunwarriortribe warrior blend vanilla protein & topped with cacao nibs + unsweetened crispy brown rice cream for crunch. • • • #nutrition  #researcher  #futurerd  #foodbloggers  #veganfoodshare  #veganrunnersclub  #vegansofig  #poweredbyplants  #plantstrong  #whatveganseat  #veganfoodie  #plantbasedvegan  #forksoverknives  #plantbasedstride  #eatplants  #nomeatathlete  #vegancommunity  #fallrunning  #veganrecipes  #floridavegan  #veganfoodlovers  #saucony  #postrun  #pumpkinsmoothie  #pumpkinchocolatechip  #feedfeedvegan  #thrivemags  #runsonplants  #plantbasedathlete  #veganrunner 
It’s a good morning! Got my run in and done before 7:00am and I LOVED it. I used to run super early in the AM...like out the door before 5:00am. Then life got busy and that got pushed back to 6:00am and then 7:00am. This morning I had to register for classes at 7:00 so I got out at 5:45 and ran an easy 5 miles. LOVED IT. I forgot what I was missing. Call me crazy, but I love running on a chilly fall morning in the dark 😂 I’m definitely going to prioritize running earlier again because it’s pretty perfect. Something about the darkness is really motivating and it feels so right!
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CHOCOLATE PUMPKIN OATMEAL: @woodstockfoods irish oats + shredded zucchini + pumpkin purée + banana + turmeric + black pepper + pumpkin spice + cocoa powder + @sunwarriortribe raw vanilla protein + @onceagainnutbutter sunflower butter + cacao nibs @manitobaharvest hemp seeds
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#whyirunjaybird #oatmeal #oats #veganchocolate #overnightoats #veganbreakfast #healthybreakfast #veganbowl #whatveganseat #veganrecipes #vegansofig #foods4thought #veganfood #veganfoodporn #plantbasedvegan #plantbased #plantpowered #eatplants #forksoverknives #realfood #cleaneats #dairyfree #rd2be #MHHempAmbassador #futurerd #fitfoodie #nutritionstudent #nomeatathlete #veganrunnersclub #vegancommunity
It’s a good morning! Got my run in and done before 7:00am and I LOVED it. I used to run super early in the AM...like out the door before 5:00am. Then life got busy and that got pushed back to 6:00am and then 7:00am. This morning I had to register for classes at 7:00 so I got out at 5:45 and ran an easy 5 miles. LOVED IT. I forgot what I was missing. Call me crazy, but I love running on a chilly fall morning in the dark 😂 I’m definitely going to prioritize running earlier again because it’s pretty perfect. Something about the darkness is really motivating and it feels so right! • • • CHOCOLATE PUMPKIN OATMEAL: @woodstockfoods irish oats + shredded zucchini + pumpkin purée + banana + turmeric + black pepper + pumpkin spice + cocoa powder + @sunwarriortribe raw vanilla protein + @onceagainnutbutter sunflower butter + cacao nibs @manitobaharvest hemp seeds • • • #whyirunjaybird  #oatmeal  #oats  #veganchocolate  #overnightoats  #veganbreakfast  #healthybreakfast  #veganbowl  #whatveganseat  #veganrecipes  #vegansofig  #foods4thought  #veganfood  #veganfoodporn  #plantbasedvegan  #plantbased  #plantpowered  #eatplants  #forksoverknives  #realfood  #cleaneats  #dairyfree  #rd2be  #MHHempAmbassador  #futurerd  #fitfoodie  #nutritionstudent  #nomeatathlete  #veganrunnersclub  #vegancommunity 
When you're a dietitian and it's your birthday, balance means a drink in two hands 😂✌🏼
When you're a dietitian and it's your birthday, balance means a drink in two hands 😂✌🏼
Took day off from running to cross train (strength train + foam roll + stretch + yoga) and ready to run again tomorrow.
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Could not wait to have this sandwich combo for lunch: 🍅 + 🥑 + @traderjoes EBTB seasoning blend (which I unfortunately ran out of after making this!) on a toasted @foodforlifebaking English muffin, because it's already Tuesday (#toasttuesday) somewhere in the world. English muffins are pretty low calorie, high fiber and a great substitution for a bagel!
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#nutrition #researcher #futurerd #foodbloggers #veganfoodshare #veganrunnersclub #vegansofig #poweredbyplants #plantstrong #whatveganseat #veganfoodie #plantbasedvegan #forksoverknives #plantbasedstride #eatplants #nomeatathlete #vegancommunity #veganrecipes #floridavegan #runsonplants #englishmuffin #veganlunch #vegansandwich #avocado #halfmarathontraining #veganrunner #plantbasedathlete #foods4thought #inspiredbyyou
Took day off from running to cross train (strength train + foam roll + stretch + yoga) and ready to run again tomorrow. • Could not wait to have this sandwich combo for lunch: 🍅 + 🥑 + @traderjoes EBTB seasoning blend (which I unfortunately ran out of after making this!) on a toasted @foodforlifebaking English muffin, because it's already Tuesday (#toasttuesday ) somewhere in the world. English muffins are pretty low calorie, high fiber and a great substitution for a bagel! • • • #nutrition  #researcher  #futurerd  #foodbloggers  #veganfoodshare  #veganrunnersclub  #vegansofig  #poweredbyplants  #plantstrong  #whatveganseat  #veganfoodie  #plantbasedvegan  #forksoverknives  #plantbasedstride  #eatplants  #nomeatathlete  #vegancommunity  #veganrecipes  #floridavegan  #runsonplants  #englishmuffin  #veganlunch  #vegansandwich  #avocado  #halfmarathontraining  #veganrunner  #plantbasedathlete  #foods4thought  #inspiredbyyou 
When you've strayed away from having some structure in your dieting and workout life, getting back into things can be tough. Once you start, it seems the ball tends to keep rolling in the right direction, but sometimes you need a little extra help getting going.

Here are 5 of my tips to get back on track, and to help you stay on track, with your diet:

1. Preplan your meals: there are several approaches you can take for this. You can plan the day prior or you can make weekly menus that you rotate throughout the week. Having a plan gives you a higher chance of sticking to it.

2. Prep your food: I've mentioned this before, and that's because it really can be an asset. You can prep entire meals, or prep specific ingredients to put into a meal if you want to keep it more versatile. I always like to have a protein source prepped so I have no excuse not to hit my protein.

3 Try to avoid buying tempting foods: you know the saying, out of sight out of mind? Try using that to your advantage, after all it's a lot harder to snack on cookies if you have to make a specific trip to the store to get them. If you can't avoid buying these foods, keep them in an inconvenient place out of sight to help reduce the potential for mindless snacking.

4. Volume volume volume: a great way to work towards a better diet is increasing the amount of high volume, low calorie vegetables (and some fruits) into your diet. This helps with satiety as well as increasing fiber intake and associated vitamins and minerals. Not a veggie person? Work towards adding a little at a time.

5. Don't beat yourself up: no one has a perfect diet 24/7. Time off from dieting or slip ups or whatever you want to call it, happen. The important thing is you acknowledge it but then move on and don't dwell on it. Every meal is an opportunity to make a positive choice.

#ashmanstrength #conofit#infographic#nutrition#science#nutritioneducation#futurerd#protein#fats#carbs#diet#exercise#progress#transformation#fitness#health#healthy#weightloss#fatloss
When you've strayed away from having some structure in your dieting and workout life, getting back into things can be tough. Once you start, it seems the ball tends to keep rolling in the right direction, but sometimes you need a little extra help getting going. Here are 5 of my tips to get back on track, and to help you stay on track, with your diet: 1. Preplan your meals: there are several approaches you can take for this. You can plan the day prior or you can make weekly menus that you rotate throughout the week. Having a plan gives you a higher chance of sticking to it. 2. Prep your food: I've mentioned this before, and that's because it really can be an asset. You can prep entire meals, or prep specific ingredients to put into a meal if you want to keep it more versatile. I always like to have a protein source prepped so I have no excuse not to hit my protein. 3 Try to avoid buying tempting foods: you know the saying, out of sight out of mind? Try using that to your advantage, after all it's a lot harder to snack on cookies if you have to make a specific trip to the store to get them. If you can't avoid buying these foods, keep them in an inconvenient place out of sight to help reduce the potential for mindless snacking. 4. Volume volume volume: a great way to work towards a better diet is increasing the amount of high volume, low calorie vegetables (and some fruits) into your diet. This helps with satiety as well as increasing fiber intake and associated vitamins and minerals. Not a veggie person? Work towards adding a little at a time. 5. Don't beat yourself up: no one has a perfect diet 24/7. Time off from dieting or slip ups or whatever you want to call it, happen. The important thing is you acknowledge it but then move on and don't dwell on it. Every meal is an opportunity to make a positive choice. #ashmanstrength  #conofit #infographic #nutrition #science #nutritioneducation #futurerd #protein #fats #carbs #diet #exercise #progress #transformation #fitness #health #healthy #weightloss #fatloss 
Pretty much what my entire week looked like last week 🙈😂 the cool thing is that I've woken up this morning and my weight/body has maintained itself pretty nicely. My calories increase more this week, so here's to hoping that the food cravings are even less than before. So far reverse dieting is even harder than the show diet and not because I'm afraid to eat. I'm looking forward to finally being in a surplus again in a few weeks. It's time to grow #itsnotanoffseason #itsanimprovementseason #womenwithmuscles #fuledbyfiteats #beautyinstrength #bodybuilding #womenwholift #togodbetheglory #preplife #fitlife #foodisfuel #futureRD #futureregistereddietitian #momswholift #chicksthatlift #momswithmuscles #gymlife #livesore #bestrong #livesore
Pretty much what my entire week looked like last week 🙈😂 the cool thing is that I've woken up this morning and my weight/body has maintained itself pretty nicely. My calories increase more this week, so here's to hoping that the food cravings are even less than before. So far reverse dieting is even harder than the show diet and not because I'm afraid to eat. I'm looking forward to finally being in a surplus again in a few weeks. It's time to grow #itsnotanoffseason  #itsanimprovementseason  #womenwithmuscles  #fuledbyfiteats  #beautyinstrength  #bodybuilding  #womenwholift  #togodbetheglory  #preplife  #fitlife  #foodisfuel  #futureRD  #futureregistereddietitian  #momswholift  #chicksthatlift  #momswithmuscles  #gymlife  #livesore  #bestrong  #livesore 
Ginger 🍋 tea and good reads 👌🏽 #hunger #RoxaneGay #gingerlemon
I had my first persimmon a few weeks ago and it was surprisingly good.

I don't recall seeing them in grocery stores near me. But this one was picked off the tree of a friend's mother's tree back home.

It tasted a bit like a combination between an apple, and a pear with a hint of cinammon.

Have you tried a persimmon before? What new foods have you tried lately?
I had my first persimmon a few weeks ago and it was surprisingly good. I don't recall seeing them in grocery stores near me. But this one was picked off the tree of a friend's mother's tree back home. It tasted a bit like a combination between an apple, and a pear with a hint of cinammon. Have you tried a persimmon before? What new foods have you tried lately?
Deviled eggs are a Southern staple and this egg dish + 'feelin devilish' fork made me swoon. I love fun and quirky kitchen accessories! Go check out one of my previous posts for the yummiest deviled eggs (+ a more healthful version of the classic!) .
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#blessyourtable #rdtobe #futurerd #deviledeggs #sundaynight #sundaynightdinner #feelindevilish #kitchenaccessories #proteinsnack #proteinside
After my 18-mile long run yesterday, my mom and I went to @heartbeetnj because I’ve been wanting this tofu breakfast sandwich and I have to say... it lived up to its expectation! [tofu scramble + tomato + coconut bacon + arugula on a flax and millet bagel served with potatoes + orange tahini kale salad]
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#veganbreakfast #veganbrunch #tofuscramble #breakfastsandwich #avocadotoast #kale #bagel #whatveganseat #veganrecipes #vegansofig #foods4thought #veganfood #veganfoodporn #veganfoodie #plantbasedvegan #plantbased #plantpowered #eatplants #forksoverknives #realfood #cleaneats #dairyfree #eeeeeats #rd2be #futurerd #fitfoodie #nutritionstudent #nomeatathlete #veganrunnersclub #vegancommunity
After my 18-mile long run yesterday, my mom and I went to @heartbeetnj because I’ve been wanting this tofu breakfast sandwich and I have to say... it lived up to its expectation! [tofu scramble + tomato + coconut bacon + arugula on a flax and millet bagel served with potatoes + orange tahini kale salad] • • • #veganbreakfast  #veganbrunch  #tofuscramble  #breakfastsandwich  #avocadotoast  #kale  #bagel  #whatveganseat  #veganrecipes  #vegansofig  #foods4thought  #veganfood  #veganfoodporn  #veganfoodie  #plantbasedvegan  #plantbased  #plantpowered  #eatplants  #forksoverknives  #realfood  #cleaneats  #dairyfree  #eeeeeats  #rd2be  #futurerd  #fitfoodie  #nutritionstudent  #nomeatathlete  #veganrunnersclub  #vegancommunity 
Good morning! For breakfast I'm having scrambled eggs with cheese + wilted arugula + a couple fried plantains 😋Even though I really like my egg casserole that I usually have when I'm on the go, sometimes it's nice to be able to make breakfast fresh and just have a slow morning. Hope you all have a great Monday!
Good morning! For breakfast I'm having scrambled eggs with cheese + wilted arugula + a couple fried plantains 😋Even though I really like my egg casserole that I usually have when I'm on the go, sometimes it's nice to be able to make breakfast fresh and just have a slow morning. Hope you all have a great Monday!
#Repost: 
WORD UP! Sparkly new cookbooks coming to a doorstep near you very soon! Pumpkin pancakes...carrot cake oatmeal, butternut squash quesadillas, minty green smoothie...oh my! I CAN'T WAIT TO SEE FOOD PHOTOS! 🍓🥑🥗🌯🍐
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Get your Nutrition Nibbles Vegetarian Cookbook on EBay at: https://m.ebay.com/itm/Nutrition-Nibbles-Vegetarian-Cookbook-a-Humor-Inspired-Guide-to-Eating-Healthy/263257101393?_mwBanner=1
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#cookbook #healthy #cooking #recipe #nutrition #fallfavorites #pumpkin #pancakes #oatmeal #tempeh #vegetarian #food #wellness #fit #fitspo #healthymeals #easymeals #simplecooking #futureRD #cooking #class #nutritionist #dietitian #rdchat #plantbased #lifestyle #healthylifestyle
#Repost : WORD UP! Sparkly new cookbooks coming to a doorstep near you very soon! Pumpkin pancakes...carrot cake oatmeal, butternut squash quesadillas, minty green smoothie...oh my! I CAN'T WAIT TO SEE FOOD PHOTOS! 🍓🥑🥗🌯🍐 . Get your Nutrition Nibbles Vegetarian Cookbook on EBay at: https://m.ebay.com/itm/Nutrition-Nibbles-Vegetarian-Cookbook-a-Humor-Inspired-Guide-to-Eating-Healthy/263257101393?_mwBanner=1 . #cookbook  #healthy  #cooking  #recipe  #nutrition  #fallfavorites  #pumpkin  #pancakes  #oatmeal  #tempeh  #vegetarian  #food  #wellness  #fit  #fitspo  #healthymeals  #easymeals  #simplecooking  #futureRD  #cooking  #class  #nutritionist  #dietitian  #rdchat  #plantbased  #lifestyle  #healthylifestyle 
WORD UP! Sparkly new cookbooks coming to a doorstep near you very soon! Pumpkin pancakes...carrot cake oatmeal, butternut squash quesadillas, minty green smoothie...oh my! I CAN'T WAIT TO SEE FOOD PHOTOS! 🍓🥑🥗🌯🍐
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Get your Nutrition Nibbles Vegetarian Cookbook on EBay at: https://m.ebay.com/itm/Nutrition-Nibbles-Vegetarian-Cookbook-a-Humor-Inspired-Guide-to-Eating-Healthy/263257101393?_mwBanner=1
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#cookbook #healthy #cooking #recipe #nutrition #fallfavorites #pumpkin #pancakes #oatmeal #tempeh #vegetarian #food #wellness #fit #fitspo #healthymeals #easymeals #simplecooking #futureRD #cooking #class #nutritionist #dietitian #rdchat #plantbased #lifestyle #healthylifestyle
WORD UP! Sparkly new cookbooks coming to a doorstep near you very soon! Pumpkin pancakes...carrot cake oatmeal, butternut squash quesadillas, minty green smoothie...oh my! I CAN'T WAIT TO SEE FOOD PHOTOS! 🍓🥑🥗🌯🍐 . Get your Nutrition Nibbles Vegetarian Cookbook on EBay at: https://m.ebay.com/itm/Nutrition-Nibbles-Vegetarian-Cookbook-a-Humor-Inspired-Guide-to-Eating-Healthy/263257101393?_mwBanner=1 . #cookbook  #healthy  #cooking  #recipe  #nutrition  #fallfavorites  #pumpkin  #pancakes  #oatmeal  #tempeh  #vegetarian  #food  #wellness  #fit  #fitspo  #healthymeals  #easymeals  #simplecooking  #futureRD  #cooking  #class  #nutritionist  #dietitian  #rdchat  #plantbased  #lifestyle  #healthylifestyle 
you know those moments when you're really comfortable--exercise gratitude in those moments, knowing they are absolutely the most amazing and special moments. I feel so at peace for what lies ahead. 🌊🌊#sunday #seattle #healthy #foodie #vegan #veganfoodie #vegansofig #poweredbyplants #plantstrong #plantbased #nourish #mindbodysoul #nutrition #nutritionnerd #futurerd #rd2be #fitness #yoga #lifestyle #local
No regretti 🍝 #cheatmeal
Thinking about one of your smoothies right about now 😍🤤 @veganlybee
Thinking about one of your smoothies right about now 😍🤤 @veganlybee
When in Maryland I can’t pass up the opportunity to visit my favorite market! When I saw the colors here I got sooo excited 😍 and not to mention the amazing choices in fall squash 😋🍓🍎🍅 I made out with some strawberries, black berries, and a beautiful butternut squash that I can’t wait to cook 🤗 Happy Sunday Funday!! #futurerd #nutritionandnonsense #baughersmarket
When in Maryland I can’t pass up the opportunity to visit my favorite market! When I saw the colors here I got sooo excited 😍 and not to mention the amazing choices in fall squash 😋🍓🍎🍅 I made out with some strawberries, black berries, and a beautiful butternut squash that I can’t wait to cook 🤗 Happy Sunday Funday!! #futurerd  #nutritionandnonsense  #baughersmarket 
Gotta make sure I gotta all the right tools to secure the degree cause the bag definitely gonna be secure#lifeofadietarystudent#Iwantit#imdefinitelygoingtogetit#workhardplaylater#FutureRD
Made a super easy quinoa salad! I used 10-minute boil-in-bag quinoa. All you do is drop the bag in boiling water, and 10 minutes later you have quinoa that is ready to eat! I also added some thawed frozen lima beans, corn, and some chopped cherry tomatoes and cilantro. Threw the whole thing together in 20 minutes and it was delicious and refreshing! Do you have any easy go-to salad recipes? Share in the comments below!
Made a super easy quinoa salad! I used 10-minute boil-in-bag quinoa. All you do is drop the bag in boiling water, and 10 minutes later you have quinoa that is ready to eat! I also added some thawed frozen lima beans, corn, and some chopped cherry tomatoes and cilantro. Threw the whole thing together in 20 minutes and it was delicious and refreshing! Do you have any easy go-to salad recipes? Share in the comments below!
The night before every long run, I feel like a kid on Christmas Eve, looking forward to the next morning for the run and the treats afterwards 😄 (details further below). Ran 10 miles on a dirt trail this morning and felt pretty good besides the normal long run pain felt. I have one more 10 miler next weekend and then start the taper for the half marathon race. 🏃
Congrats to those of you who got through your long(er) runs injury free and inspiring with new race or trainings PRs!
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Pumpkin Pancakes:
1 cup oat flour + dash of baking powder and pumpkin spice + 1 small banana, mashed + 1/4 cup pumpkin + about 1/2 cup non-dairy milk + date caramel (4 medjool dates + 1 tbsp @eatnuttzo Power Fuel + some water to thin out, blended until smooth)
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#halfmarathontraining #futuremarathoner #nutrition #researcher #futurerd #foodbloggers #veganfoodshare #veganrunnersclub #vegansofig #poweredbyplants #plantstrong #whatveganseat #veganfoodie #plantbasedvegan #forksoverknives #plantbasedstride #eatplants #nomeatathlete #vegancommunity #realfood #veganrecipes #floridavegan #veganpancakesarelife #datecaramel #postrunmeal #veganbreakfast #veganfoodporn #veganrunner #pumpkinpancakes
The night before every long run, I feel like a kid on Christmas Eve, looking forward to the next morning for the run and the treats afterwards 😄 (details further below). Ran 10 miles on a dirt trail this morning and felt pretty good besides the normal long run pain felt. I have one more 10 miler next weekend and then start the taper for the half marathon race. 🏃 Congrats to those of you who got through your long(er) runs injury free and inspiring with new race or trainings PRs! • • Pumpkin Pancakes: 1 cup oat flour + dash of baking powder and pumpkin spice + 1 small banana, mashed + 1/4 cup pumpkin + about 1/2 cup non-dairy milk + date caramel (4 medjool dates + 1 tbsp @eatnuttzo Power Fuel + some water to thin out, blended until smooth) • • • #halfmarathontraining  #futuremarathoner  #nutrition  #researcher  #futurerd  #foodbloggers  #veganfoodshare  #veganrunnersclub  #vegansofig  #poweredbyplants  #plantstrong  #whatveganseat  #veganfoodie  #plantbasedvegan  #forksoverknives  #plantbasedstride  #eatplants  #nomeatathlete  #vegancommunity  #realfood  #veganrecipes  #floridavegan  #veganpancakesarelife  #datecaramel  #postrunmeal  #veganbreakfast  #veganfoodporn  #veganrunner  #pumpkinpancakes 
As I tell people that I want another masters degree after I finish my current program (not even one semester in) they think I’m crazy. 🤪 •
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Maybe I am. Actually, they’re probably right. But I’m loving every part of this craziness. 😉 •
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Now in my path to becoming what I want to be when I grow up, I’ve added in more training in kinesiology and sports psychology. 🤩 And not even because I need to go that route but because I’m interested in it and I do feel that’s going to make me a better professional in my field. 🥑🥦🏋🏼‍♀️⛹🏼‍♀️ •
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The way this whole school thing is going, I might end up being a “lifer” 😂😂 😬 •
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Adding another 2 years full time, or most likely 3-4 years part time, puts me damn near 30 before I finish school. 📚📚📚 But that’s okay, the time will pass anyways. 30 will come and go whether I am in school or not. I’m still find ways to live my life and do life things. •
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I’ve found myself becoming incredibly passionate about my life lately and the path I’m on, so no matter how long it takes, I’m just gonna roll with it. 🌊
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#lifer #futuredietitian #futurerd #kinesiology #sportspsychology #dietetics #loveyourlife #passthetime #liveyourlife #stayfocused #hustleharder #riseandgrind #livethedream #keepdreaming #DreamBIG #getONNIT #pursuitofhealthiness #abssofruitly
As I tell people that I want another masters degree after I finish my current program (not even one semester in) they think I’m crazy. 🤪 • • Maybe I am. Actually, they’re probably right. But I’m loving every part of this craziness. 😉 • • Now in my path to becoming what I want to be when I grow up, I’ve added in more training in kinesiology and sports psychology. 🤩 And not even because I need to go that route but because I’m interested in it and I do feel that’s going to make me a better professional in my field. 🥑🥦🏋🏼‍♀️⛹🏼‍♀️ • • The way this whole school thing is going, I might end up being a “lifer” 😂😂 😬 • • Adding another 2 years full time, or most likely 3-4 years part time, puts me damn near 30 before I finish school. 📚📚📚 But that’s okay, the time will pass anyways. 30 will come and go whether I am in school or not. I’m still find ways to live my life and do life things. • • I’ve found myself becoming incredibly passionate about my life lately and the path I’m on, so no matter how long it takes, I’m just gonna roll with it. 🌊 - - - - - #lifer  #futuredietitian  #futurerd  #kinesiology  #sportspsychology  #dietetics  #loveyourlife  #passthetime  #liveyourlife  #stayfocused  #hustleharder  #riseandgrind  #livethedream  #keepdreaming  #DreamBIG  #getONNIT  #pursuitofhealthiness  #abssofruitly 
Throwing it back to the 2016 Philly Half Marathon because I am SO excited for the @philly_marathon in 35 days. I just got through my longest training run EVER. 18 miles. I was super nervous about this run because of my achilles, but I am happy to report NO achilles pain. Just a normal amount of pain from 18 miles...the good kind of pain 😊 I am extra ready for my massage tomorrow and even more excited for my 20 miler two weeks from today. Special shout out to @fasttrackpt for getting me through my achilles flare up so quickly! 🙌🏻
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#marathontraining #phillymarathon #sundaylongrun #nomeatathlete #runhappy #instarunners #veganrunner #runsonplants #rd2be #futurerd #sportsnutrition #nutritionstudent #eattorun #plantbased #plantpowered #plantbasedathlete #plantpoweredathlete #realfoodrunner  #vega #brooksghost #garmin #vegansofig plantstrong #veganrunnergirl #iloverunning #runner #runforlife #lumorun #beatyesterday #veganrunnersclub
Throwing it back to the 2016 Philly Half Marathon because I am SO excited for the @philly_marathon in 35 days. I just got through my longest training run EVER. 18 miles. I was super nervous about this run because of my achilles, but I am happy to report NO achilles pain. Just a normal amount of pain from 18 miles...the good kind of pain 😊 I am extra ready for my massage tomorrow and even more excited for my 20 miler two weeks from today. Special shout out to @fasttrackpt for getting me through my achilles flare up so quickly! 🙌🏻 • • • #marathontraining  #phillymarathon  #sundaylongrun  #nomeatathlete  #runhappy  #instarunners  #veganrunner  #runsonplants  #rd2be  #futurerd  #sportsnutrition  #nutritionstudent  #eattorun  #plantbased  #plantpowered  #plantbasedathlete  #plantpoweredathlete  #realfoodrunner  #vega  #brooksghost  #garmin  #vegansofig  plantstrong #veganrunnergirl  #iloverunning  #runner  #runforlife  #lumorun  #beatyesterday  #veganrunnersclub 
It's been raining cats and dogs all day in Chicago and I've been feeling worn out and under the weather so I decided to make a "semi-homemade" soup. I used @pacificfoods chicken and wild rice soup and beefed it up with some roasted broccoli, carrots, celery, and spring peas. I also added some extra bone broth to thin it out a bit! Super easy, tasty and loaded with extra veggie! Warming me up while I cozy on the couch and watch this Cubs game on a rainy Saturday night ☔️🐱🐶👩🏽‍🍳🥕🍵
It's been raining cats and dogs all day in Chicago and I've been feeling worn out and under the weather so I decided to make a "semi-homemade" soup. I used @pacificfoods chicken and wild rice soup and beefed it up with some roasted broccoli, carrots, celery, and spring peas. I also added some extra bone broth to thin it out a bit! Super easy, tasty and loaded with extra veggie! Warming me up while I cozy on the couch and watch this Cubs game on a rainy Saturday night ☔️🐱🐶👩🏽‍🍳🥕🍵
Homemade Hamburger Helper....Since picky kids like the regular stuff, I chose to make a homemade replica of it without the processed seasonings. I like to know what I feed the kids! ☺
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#knowwhatyoureeating #homemade #hamburgerhelper #dinner #saturday #cheeseburgermacaroni #mom #momlife #fitmom #busymom #blendedfamily #6kids #familydinner #pickyeaters #weightlossjourney #fitnessjourney #futurerd #rd2be #futurept #healthychef #dietitianinthemaking #pasta #noprocessedfoods
Homemade Hamburger Helper....Since picky kids like the regular stuff, I chose to make a homemade replica of it without the processed seasonings. I like to know what I feed the kids! ☺ . #knowwhatyoureeating  #homemade  #hamburgerhelper  #dinner  #saturday  #cheeseburgermacaroni  #mom  #momlife  #fitmom  #busymom  #blendedfamily  #6kids  #familydinner  #pickyeaters  #weightlossjourney  #fitnessjourney  #futurerd  #rd2be  #futurept  #healthychef  #dietitianinthemaking  #pasta  #noprocessedfoods 
Late lunch🍴, but worth the wait: @breadsrsly toasted sourdough sandwich roll, @miyokos_kitchen fresh vegan mozzarella soaked in @fullcirclefarms organic balsamic vinegar, sliced kumato tomato 🍅 with fresh torn basil 🌿 and cracked black pepper. Simple deliciousness!! #latelunch #ilovefood #eliminationdiet #studybreak #dowhatyoulove #nutritious #whatveganseat #futurerd #iin #healthcoach #nutritionist #wholefoods #homemadefood #instagood #instalike #instadaily #instafood #bloggerstyle #calilife #dailypic #vegetarian #simplerecipe #delish ♥️🤓 #healthyeating
Late lunch🍴, but worth the wait: @breadsrsly toasted sourdough sandwich roll, @miyokos_kitchen fresh vegan mozzarella soaked in @fullcirclefarms organic balsamic vinegar, sliced kumato tomato 🍅 with fresh torn basil 🌿 and cracked black pepper. Simple deliciousness!! #latelunch  #ilovefood  #eliminationdiet  #studybreak  #dowhatyoulove  #nutritious  #whatveganseat  #futurerd  #iin  #healthcoach  #nutritionist  #wholefoods  #homemadefood  #instagood  #instalike  #instadaily  #instafood  #bloggerstyle  #calilife  #dailypic  #vegetarian  #simplerecipe  #delish  ♥️🤓 #healthyeating 
I was craving breakfast for dinner so I decided to go all the way... tofu scramble + coconut bacon + avocado toast + @hilaryseatwell hemp and greens veggie patty + @betterbeanco cuban black beans. I made the tofu scramble with a couple spoonfuls of @hopefoods cilantro jalapeño hummus and it was SO good and creamy. Needed a solid meal tonight to help prepare for my 18 miler tomorrow morning. Mission accomplished.
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#veganbreakfast #breakfastfordinner #avocado #avocadotoast #vegandinner #tofu #tofuscramble #whatveganseat #veganrecipes #vegansofig #foods4thought #veganfood #veganfoodporn #veganfoodie #plantbasedvegan #plantbased #plantpowered #eatplants #forksoverknives #realfood #cleaneats #dairyfree #eeeeeats #rd2be #futurerd #fitfoodie #nutritionstudent #nomeatathlete #veganrunnersclub #vegancommunity
I was craving breakfast for dinner so I decided to go all the way... tofu scramble + coconut bacon + avocado toast + @hilaryseatwell hemp and greens veggie patty + @betterbeanco cuban black beans. I made the tofu scramble with a couple spoonfuls of @hopefoods cilantro jalapeño hummus and it was SO good and creamy. Needed a solid meal tonight to help prepare for my 18 miler tomorrow morning. Mission accomplished. • • • #veganbreakfast  #breakfastfordinner  #avocado  #avocadotoast  #vegandinner  #tofu  #tofuscramble  #whatveganseat  #veganrecipes  #vegansofig  #foods4thought  #veganfood  #veganfoodporn  #veganfoodie  #plantbasedvegan  #plantbased  #plantpowered  #eatplants  #forksoverknives  #realfood  #cleaneats  #dairyfree  #eeeeeats  #rd2be  #futurerd  #fitfoodie  #nutritionstudent  #nomeatathlete  #veganrunnersclub  #vegancommunity 
Amen 🙏🏼💕 #blessem
I made this vegan alfredo one night for dinner this past week using the recipe from @happyherbivore and added @neatfoods original neat meat crumbles, broccoli and whole grain spaghetti. So good!
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Today is a chill day for me, just doing things around town and resting to be prepped for tomorrow's 10 mile long run. I'm excited for the #halfmarathon race to be here, exactly 4 weeks left of training! Hope your weekend is going great! •
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#nutrition #researcher #futurerd #foodbloggers #veganfoodshare #veganrunnersclub #vegansofig #poweredbyplants #plantstrong #whatveganseat #plantbasedvegan #wholefoodplantbased #forksoverknives #plantbasedstride #eatplants #nomeatathlete #vegancommunity #realfood #veganrecipes #floridavegan #halfmarathontraining #veganalfredo #neatmeat #vegancheese #vegandinner #food4thought #rd2be #veganfoodporn #veganfoodie
I made this vegan alfredo one night for dinner this past week using the recipe from @happyherbivore and added @neatfoods original neat meat crumbles, broccoli and whole grain spaghetti. So good! • • Today is a chill day for me, just doing things around town and resting to be prepped for tomorrow's 10 mile long run. I'm excited for the #halfmarathon  race to be here, exactly 4 weeks left of training! Hope your weekend is going great! • • • #nutrition  #researcher  #futurerd  #foodbloggers  #veganfoodshare  #veganrunnersclub  #vegansofig  #poweredbyplants  #plantstrong  #whatveganseat  #plantbasedvegan  #wholefoodplantbased  #forksoverknives  #plantbasedstride  #eatplants  #nomeatathlete  #vegancommunity  #realfood  #veganrecipes  #floridavegan  #halfmarathontraining  #veganalfredo  #neatmeat  #vegancheese  #vegandinner  #food4thought  #rd2be  #veganfoodporn  #veganfoodie 
So excited for this @fit.eats Breakfast meal. Apple cinnamon pancakes and eggs with bacon. The small is only 285 cals has 25g of protein 28g of carbs and 8g of fat, which is perfect for me since I'm slowly adding more carbs back in. Knowing your macros is super important, I have a meal plan, but knowing what I can sub for something else definitely helps keep me sane. I personally think you can never go wrong with Apple anything and with if being fall this is he perfect breakfast. I hope these stick around for a while. #fiteats #npc #npcbikini #npcfigure #figuregirls #bikinigirls #gymlife #futureRD #fuledbyfiteats #futureregistereddietitian #womenwithmuscles #itsnotoffseason #itsimprovementseason #teamswoll #womenwholift #chicksthatlift #momswithmuscles #gymlife #fittits #livesore
So excited for this @fit.eats Breakfast meal. Apple cinnamon pancakes and eggs with bacon. The small is only 285 cals has 25g of protein 28g of carbs and 8g of fat, which is perfect for me since I'm slowly adding more carbs back in. Knowing your macros is super important, I have a meal plan, but knowing what I can sub for something else definitely helps keep me sane. I personally think you can never go wrong with Apple anything and with if being fall this is he perfect breakfast. I hope these stick around for a while. #fiteats  #npc  #npcbikini  #npcfigure  #figuregirls  #bikinigirls  #gymlife  #futureRD  #fuledbyfiteats  #futureregistereddietitian  #womenwithmuscles  #itsnotoffseason  #itsimprovementseason  #teamswoll  #womenwholift  #chicksthatlift  #momswithmuscles  #gymlife  #fittits  #livesore 
There is NOTHING better than the feeling after an A+ workout. I felt so dialed in. If I didn’t have class this morning I really think I could have turned 100 minutes into 200 minutes. [25 min elliptical tabata + 25 min rowing + 20 min core + 20 min upper body + 10 min stretching and rolling] Now all I have to do is focus on recovery and hope that my 18 miler is successful tomorrow morning so that I can keep training for the @philly_marathon without my stupid achilles tendonitis acting up! 🤞🏻
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CHOCOLATE PUMPKIN OATMEAL: @woodstockfoods irish oats + shredded zucchini + pumpkin purée + banana + turmeric + black pepper + pumpkin spice + cocoa powder + @maranathanutbutters peanut butter + unsweetened coconut chips + cacao nibs @manitobaharvest hemp seeds
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#oatmeal #oats #veganchocolate #overnightoats #veganbreakfast #healthybreakfast #veganbowl #whatveganseat #veganrecipes #vegansofig #foods4thought #veganfood #veganfoodporn #veganfoodie #plantbasedvegan #plantbased #plantpowered #eatplants #forksoverknives #realfood #cleaneats #dairyfree #eeeeeats #rd2be #futurerd #fitfoodie #nutritionstudent #nomeatathlete #veganrunnersclub #vegancommunity
There is NOTHING better than the feeling after an A+ workout. I felt so dialed in. If I didn’t have class this morning I really think I could have turned 100 minutes into 200 minutes. [25 min elliptical tabata + 25 min rowing + 20 min core + 20 min upper body + 10 min stretching and rolling] Now all I have to do is focus on recovery and hope that my 18 miler is successful tomorrow morning so that I can keep training for the @philly_marathon without my stupid achilles tendonitis acting up! 🤞🏻 • • • CHOCOLATE PUMPKIN OATMEAL: @woodstockfoods irish oats + shredded zucchini + pumpkin purée + banana + turmeric + black pepper + pumpkin spice + cocoa powder + @maranathanutbutters peanut butter + unsweetened coconut chips + cacao nibs @manitobaharvest hemp seeds • • • #oatmeal  #oats  #veganchocolate  #overnightoats  #veganbreakfast  #healthybreakfast  #veganbowl  #whatveganseat  #veganrecipes  #vegansofig  #foods4thought  #veganfood  #veganfoodporn  #veganfoodie  #plantbasedvegan  #plantbased  #plantpowered  #eatplants  #forksoverknives  #realfood  #cleaneats  #dairyfree  #eeeeeats  #rd2be  #futurerd  #fitfoodie  #nutritionstudent  #nomeatathlete  #veganrunnersclub  #vegancommunity 
Dysphasia workshop for @dietitiancanubc students today. .
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.#nextgen #futurerd #nutrition
Upside down orange fennel olive oil cake 🍊 made with whole wheat and honey 🍯 // stay tuned for a blog on this one 💕 #oliveoilcake #orangefennel #fennel #healthydesserts
Tropical and fall flavors collide: black beans + baked plantain + tomato + kale tossed in coconut aminos and spices + homemade spiced pumpkin hummus.
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#nutrition #researcher #futurerd #rdtobe #foodblogger #pumpkin #kale #blackbeans #plantain #veganfoodshare #veganrunnersclub #vegansofig #plantpowered #plantstrong #whatveganseat #veganfoodie #plantbasedvegan #forksoverknives #plantbasedstride #eatplants #nomeatathlete #vegancommunity #realfood #veganrecipes #floridavegan
Tropical and fall flavors collide: black beans + baked plantain + tomato + kale tossed in coconut aminos and spices + homemade spiced pumpkin hummus. • • • #nutrition  #researcher  #futurerd  #rdtobe  #foodblogger  #pumpkin  #kale  #blackbeans  #plantain  #veganfoodshare  #veganrunnersclub  #vegansofig  #plantpowered  #plantstrong  #whatveganseat  #veganfoodie  #plantbasedvegan  #forksoverknives  #plantbasedstride  #eatplants  #nomeatathlete  #vegancommunity  #realfood  #veganrecipes  #floridavegan 
One of my favorite snacks right now:
☆ Plain greek yogurt
☆ Honey
☆ Fruit (peaches 🍑 this time)
One of my favorite snacks right now: ☆ Plain greek yogurt ☆ Honey ☆ Fruit (peaches 🍑 this time)