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@acahn_rdn

acahn_rdn
Had a blast sharing what we’re currently working on at the #universityoforegon in #preventionscience !! first time at #apha and it was awesome. probably the highlight for me was meeting #marionnestle and fangirling!! definitely something i won’t forget!!
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#dietitian #dietitians #dietitiansofinstagram #dietitianapproved #dietitianlife #dietitiansofig #registereddietitian #registereddietitiannutritionist #registereddietitianapproved #registereddietitians #rds #rdsofinstagram #rdsofig #rdapproved #rdn #rdnsofinstagram #apha2018
3 88 20 hours ago

@steps2nutrition

steps2nutrition
Dinner tonight—broiled chicken, air fried sweet potatoes and sautéed brussels sprouts with @traderjoes garlic spread, which resembles the lebanese spread toum and tastes like heaven 😊
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this is not a diet. well, it is, it’s my diet! the foods i enjoy most are nutrient dense and make me feel satisfied. they aren’t f*t free, but they do happen to be on the healthy side. these foods aren’t cooked for 3 minutes on each side in a microwave, they require some assembly. they are cut up and sautéed or steamed or air fried with my choice of oil and my choice of seasoning, because although i can’t control everything, like, exactly where the food on this plate came from or exactly the conditions it was grown/raised in, i actually enjoy having some control over my food and i take pride in creating nutrient dense meals for myself and those i love
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what are your values when it comes to your food? do you prefer to have control over your food? do you make #nutrientdense choices?
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#steps2nutrition #dietitian #nutrientdensenovember #foodforthought #dinner @nuwave.now
18 69 Yesterday

@steps2nutrition

steps2nutrition
I apologize for skipping out on the recipe remake last week guys, but i’m sure those no bake brownies held you over...
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so, let’s talk @traderjoes frozen chana masala! .

chana masala is a traditional indian #vegetarian dish made with chickpeas, tomatoes, onions and one zillion spices. i’m kind of not kidding
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but, seriously, you guys...the frozen version isn’t bad, but canola oil and mango powder can be left out. garam masala, coconut oil and lemon juice are in. this is easy to make. i threw it over some cauliflower rice, but feel free to use basmati or brown rice. super nutrient dense!
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check my stories for how it went down and the recipe will be on my website at some point tomorrow. link is in my bio πŸ˜ŠπŸ‘πŸΌ
#steps2nutrition #dietitian #reciperemake #nutrientdensenovember #chanamasala
23 76 5 days ago

@steps2nutrition

steps2nutrition
“we are raising a generation of americans who don’t know their way around the kitchen. where 50 percent of meals are eaten outside of home, and the ones that are eaten at home are reheated, factory made science projects that resemble food but aren’t. and as you now know, this convenience is killing us...” - dr. mark hyman
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monday morning thought...when was the last time you prepared a home cooked meal in your kitchen and sat down and shared it with someone over stimulating conversation without a cell phone by your side?
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many of the times in my life i remember the most fondly involve long conversations over great food. i see this often in countries outside of the u.s, where cooking together and eating slowly with lots of chatter and laughter are a daily routine. i can honestly say i believe this is a reason many people in other countries are happier and there is less disease and intolerances surrounding food
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making your own meals can not only create a deeper bond between you and a friend, significant other or family member, it also helps the food industry when you buy fresh and local food items
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being realistic with many of our busy lives, i realize it can’t always be done every day for many of us, but what if you committed to 1-2 meals a week that were like this? it doesn’t have to be fancy or super time consuming. can you imagine what that might do for you mentally and physically? and if you have children, it could be fun and interactive for them as well. #foodforthought #steps2nutrition #dietitian #nutrientdensenovember @drmarkhyman
14 54 2 weeks ago

@steps2nutrition

steps2nutrition
Fun times working out and talking whole foods and healthy snacks with @digyourdeepest and a bunch of amazing ladies in playa vista this morning
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how about those battle ropes? my arms might be sore tomorrow 🀣
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special thank you to @navitasorganics and @rxbar for providing healthy #nutrientdense post workout treats for everyone 😊πŸ’ͺ🏼 i like these brands because they have less additives and more real ingredients in their products!
#steps2nutrition #dietitian #sundayfunday #nutrientdensenovember #workout #exercise #playavista
19 54 2 weeks ago

@steps2nutrition

steps2nutrition
Good morning and welcome to #nutrientdensenovember 😊
i could have made this nutrition november, or nutritious november...so why nutrient dense? πŸ€”

nutrient dense has a lot more meaning to me. as a dietitian, i stress this element in consults and seminars because when we eat more nutrient dense foods, our bodies are more satisfied with less.
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let me give an example...
last night was halloween, and say you went out and had a bunch of skittles candies and mini hershey bars. if you enjoyed doing that, that’s wonderful, but perhaps it didn’t make you feel so great after, mentally or physically? if so, it’s because those items are not nutrient dense, meaning, they will fill your body with calories and other things, but since they do not have nutrients, if you decided to, say, forgo real food and just eat those things, you will probably be feeling like c**p today because your body needs nutrients to feel good and function properly. .

say instead last night you had dinner before you went out and ate those candies, and your dinner had some protein, complex carbs and healthy fats, perhaps even some greens, you could still have those candies, but at least you put some nutrient dense food into your body first, so you were less likely to overeat all the candy! .

or even better, you skipped candy and had a homemade dessert like my no bake brownie bar, which is rich and sweet but has nutrient dense items like almond butter, coconut oil, dates, walnuts and real cacao! you would probably have one (or maybe two, haha!) but you would still feel great because although yes, there is sugar, there is also many nutrient dense ingredients
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does everyone get where i’m going with this? i think it’s great to explore this a bit more this month, especially in recipe remakes😁
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do you consume nutrient dense foods? do you recognize how they make you feel?
#steps2nutrition #dietitian #nutrientdense
17 52 2 weeks ago

@steps2nutrition

steps2nutrition
It wouldn’t be #halloween without wonder woman!!
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but alas, this is a flashback. didn’t make any plans this year, so i’m on the couch relaxing, perhaps with a scary movie
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do you have a favorite costume from halloween’s past?
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hope everyone has a safe evening πŸŽƒπŸ‘»
#steps2nutrition #dietitian #halloween #wonderwoman #costume
25 143 2 weeks ago

@steps2nutrition

steps2nutrition
Not in the mood for candy this halloween? personally, i can never have enough chocolate, so this no bake brownie bar hit the spot!
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apologies, this is taking the place of my trader joe remake this week, but it’s totally worthwhile, and for those with allergies, its #glutenfree and #dairyfree πŸŽƒπŸ˜±
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no bake almond caramel brownie bars!!
. πŸŽƒ1/2 cup chopped walnuts
. πŸŽƒ1/2 cup chopped almonds
. πŸŽƒ7 tbsp. @navitasorganics cocoa powder
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πŸŽƒ2 tsp. shredded coconut
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πŸŽƒ1 cup pitted, pre-soaked medjool dates
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πŸŽƒblend in a food processor, press into a small pyrex with parchment paper
πŸŽƒin a bowl, combine...
1/2 cup almond butter, 1/2 cup maple syrup, 1/3 cup coconut oil and 1 tsp. pumpkin pie spice. stir until it’s creamy like caramel and add on top of the brownie layer. let it set in the fridge for about an hour. i also used 2 tbsp. of coconut flour to thicken it a little bit
πŸŽƒonce the middle sets, melt about 1 cup of vegan chocolate chips (or regular if you prefer!) in a pyrex or double boiler, layer on top and leave in the refrigerator overnight
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πŸŽƒin the morning, cut and enjoy!
#halloween #dessert #steps2nutrition #dietitian #ownitoctober
26 72 2 weeks ago

@steps2nutrition

steps2nutrition
Happy halloween everyone! thought you might enjoy some #halloween candy humor. what is everyone up to tonight? lucky for me i live in an apartment, so no trick or treaters, but also, at least in bigger cities like los angeles, the days of kids going house to house are long gone. kind of sad because i have fond memories of doing that as a kid. if you have children and don’t go house to house, what do you do with your kids to celebrate? or with your friends, if you don’t have kids?
#steps2nutrition #dietitian #trickortreat #foodhumor
21 74 2 weeks ago

@steps2nutrition

steps2nutrition
“food” for thought on this monday morning.
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as a dietitian, i find myself often caught up in food based nutrition, and i have to remind myself that there are other components to nutrition than just food
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do you pay attention to other elements you absorb besides nutrients and how those things affect you?
#steps2nutrition #dietitian #ownitoctober #mentalhealth #nourishyourmind
19 91 3 weeks ago

@steps2nutrition

steps2nutrition
Happy friday friends, what are your weekend plans?
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i am excited to announce a fun opportunity to hang with me and personal trainer @digyourdeepest on sunday, november 4th!
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missy will be programming her first community workout!! it will be a group workout for all fitness levels in beautiful playa vista
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as if that wasn’t enough, i will also be there for short nutrition consults and some special snacks from @navitasorganics and @rxbar , because we all know fitness and food go hand in hand. 😊πŸ’ͺ🏼 go to the link in my bio for sign up information! space is limited to the first 15 people.
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can’t wait to see you there!
#steps2nutrition #dietitian #ownitoctober #foodandfitness
17 86 3 weeks ago

@franceslrothrd

franceslrothrd
I’m back from #fnce2018 in dc and i’m both tired and inspired. i ❀️ being around all my super smart and creative colleagues and the time spent with them always gets me thinking about new ideas. also, the expo was packed with awesome 😎 new products from lots of small, independent brands. i’ll be writing about the trends i saw soon, but here’s a little scoop—lots of seeds, less sugar, less artificial stuff, and tons more ways to get your pre and probioticsπŸ˜‹

#nutritionist #fnce2018 #keeplearning #foodtrends #healthyfoodtrends #prebiotics #probiotics #nextyearinphilly #rdnsofinstagram #eatright #healthyfood
5 58 3 weeks ago

@steps2nutrition

steps2nutrition
#transformationtuesday !!
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a big shoutout to @cari__cari for hitting her personal nutrition and fitness goals with the help of myself and personal trainer @digyourdeepest !!
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looking good and feeling great i am sure! so proud of you😊πŸ’ͺ🏼
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i know in the dietetic space there is a lot of discussion on before and after photos. personally, i am all for them if someone has a personal goal they attain that makes them look and feel better than before
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i also love teaming up with trainers to work on client goals because physical activity and nutrition definitely go hand in hand, right? .
#steps2nutrition #dietitian #ownitoctober #goals
10 58 4 weeks ago

@steps2nutrition

steps2nutrition
Have you ever heard of “ultra processed food?” .

i honestly didn’t know it was a thing until i offered to contribute to this article on processed vs. ultra processed foods
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what you need to know is that unless you are picking your own fruits off a tree or drinking milk from your own cow herd, your food goes through some kind of process to get to your table and in your mouth. i highly recommend checking out this article to learn more. the author is not on instagram, unfortunately, but you can check out more about her at her facebook business page, a love letter to food
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also, the article link is:
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https://www.healthline.com/health/food-nutrition/ultra-processed-foods href="/tags/4">#4 .
#steps2nutrition #dietitian #ownitoctober #processedfoods #ultraprocessedfoods @healthline
15 59 4 weeks ago

@steps2nutrition

steps2nutrition
The day started out not so fantastic heading to a nutrition seminar with zero participants, but i made myself feel better by successfully completing my @traderjoes recipe remake of a frozen thai sweet chili veggie burger! .

a few things were added and a few ingredients were taken away...
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sweet potato, egg whites and arrowroot powder were added to the homemade version, so not only is it veggie based, it’s also #glutenfree !
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what was taken away...wheat gluten, soybeans, potato flakes, canola oil, pretty much all the excess πŸ’© you don’t need!
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check out the procedure in my stories and of course, hopefully tommorow, up on the websiteπŸ˜ŠπŸ‘πŸΌ
#steps2nutrition #dietitian #traderjoes #wholefoodrecipes #ownitoctober
37 197 4 weeks ago

@steps2nutrition

steps2nutrition
Monday afternoon feels...when you can give something invaluable to a client, even if it’s as small as a hummus recipe, now my client knows the value in taking those few extra minutes to make their own. .

little things like this make my heart happy! just wanted to share. full disclosure, i have doubts, often, as to whether my work is significant. i am not great with clinical dietetic work, and i feel like my science based research could always use brushing up, so messages like this help propel me forward in the areas i feel i flourish in. .
#steps2nutrition #dietitian #ownitoctober #itsthelittlethings
14 78 5 weeks ago

@steps2nutrition

steps2nutrition
Happy sunday folks!
this picture came up in my memories from last year, but i wanted to share it as a reminder to all of us. it’s sunday, get off your phones(at least for a little while 🀷‍♀️) and do something fun. play and go live life!
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dance classes are one of my favorite stress outlets, but today i went for a hike, had brunch, and tonight i’m meeting some girlfriends for food and chit chat. what are your plans for the rest of this sunday?
#steps2nutrition #dietitian #sundayfunday #play #ownitoctober
16 86 5 weeks ago

@steps2nutrition

steps2nutrition
Did you know that the trader ming’s mandarin orange chicken is one of the top frozen items at trader joe’s?
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so, like, i had to copycat it!!
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here are my thoughts...
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taste-the homemade version tastes homemade, a tad more orangey, thankful for cornstarch that gave the sauce it’s glazed consistency. the trader joe one is delicious, tastes fried and yummy, and i see why people like it. .
ingredients-clearly the homemade version is the winner. chicken b*****s over chicken thighs. thighs are delicious but it’s clearly all dark meat. not a fan of soybean and vegetable oils they use, but i do get it, it’s meant to taste fried and make you want to eat the whole bag. honestly, too many ingredients in the frozen one, just my personal opinion. .
i will share my stories on how it was made and the recipe will be on the website shortly.
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in the meantime, if there is a frozen item you would love me to re-create as a more healthy option, feel free to share!! #steps2nutrition #dietitian #copycatrecipe @traderjoes
22 78 last month

@steps2nutrition

steps2nutrition
Every day should be world mental health day, but since there is a “day” for it, now is the time to speak up more than ever. remove your mask, connect to others, be vulnerable!! it’s okay to not be okay, i know that sounds like a cliché, but it’s the truth. we all hide here on social media, and portray our best lives, when so many of us are really lonely, and now more than ever we need to actually connect. .

guess what, i suffer from depression! sometimes it’s manageable, and sometimes it’s crippling. i feel that this space i’ve created on my social media account, while it is dedicated mostly to food, it is also open for me to share my truths and let others know i am a real human being with issues just like anyone else. .

what you may not know is eating healthy food and exercising every day isn’t just for me physically, it’s also for my mental health, and while that helps, it doesn’t always cure feelings of sadness or hopelessness. .

if today is the “day” we need to recognize we have the power to create a space for our own mental health that feels safe, healthy and fulfilling, i am all for that. .

what steps will you take today to nourish your mental health?
#steps2nutrition #dietitian #mentalnutrition #ownitoctober #mentalhealth
19 52 last month

@steps2nutrition

steps2nutrition
I don’t know about you guys...but i have a bad sweet tooth. truth be told, the kind of sweet tooth that doesn’t eat two squares of a chocolate bar...nah, the whole bar. not one scoop out of a pint of ice cream...the whole pint! yes, i think it’s great if you can portion delicious sweet items, but i’ve never been great with it, so sometimes i try to make something sweet just for myself that won’t make me go overboard. this is not a trader joe recipe, but i suppose you could compare it to the frozen banana bites! the cool thing is...you can eat all of them, because it’s just...
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one banana
3 squares of @lilys_sweets_chocolate baking bar, melted (incase you didn’t know, lily’s is sugar free and sweetened with stevia, so if you don’t like that, feel free to use something else!)
2 tbsp. @justins maple cashew butter, melted
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i did it all over my stove with a makeshift double boiler because i don’t have one...yet 😊
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#steps2nutrition #dietitian #ownitoctober #desserts #doityourself
25 107 last month