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@steps2nutrition

steps2nutrition
Time to applaud those professional smoothie bowl makers. please tell me how you add the toppings before the smoothie starts melting, because clearly i haven’t figured that out!
however, my ingredient game is tight, starting with @califiafarms toasted oats and almond milk, which has no carrageenan and no sugar. then we have 2 teaspoons of @navitasorganics pomegranate powder and 1 teaspoon of their camu powder.
pomegranate is an antioxidant. it helps keep our body and cells safe. it’s great for energy and immunity.
camu is also an antioxidant rich peruvian based fruit that is plentiful in essential vitamins and minerals. it has 60 times as much vitamin c as an orange!!
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this bowl also has 2 tbsp. of @onceagainnutbutter almond butter, 2 cups of @earthboundfarm fresh spinach and 1 heaping cup of frozen strawberries. garnished on top with fresh blueberries, strawberries, pineapple and @mammachia chia seeds.
#steps2nutrition #dietitian #experimentingwithfood #getactiveaugust #doityourself
14 49 22 hours ago

@steps2nutrition

steps2nutrition
Happy friday folks!while the benefits of eating a diet with lots of vegetables are plentiful, many people find themselves going overboard and suffering from gas, bloating and loose stools when trying to digest tons of produce. why is this?
read my latest article for @thenutribullet to find out more. link is in my bio.
#steps2nutrition #dietitian #getactiveaugust #vegetables
8 29 2 days ago

@steps2nutrition

steps2nutrition
Let’s talk about sweets...desserts to be exact.
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first, i’ll start with myself. i love food. i love to make things. but i rarely make dessert based items unless i am taking them somewhere because i am a household of one. i don’t know about you guys, but i could never leave a tray of brownies out at home and just have one a day. if you have that kind of discipline, i have a gold star here waiting for you...seriously.
when i am consulting with clients i find sooo many issues with eating sweets. there is the person who completely eschews sugar, then faces it head on with a binge, then avoids it again for a few days or weeks, then does this cycle again on repeat. then there is the person who claims to not eat sweets, then the moment they do they complain and shame themselves to no end. then we have the person who won’t eat sweets but will put artificial sweeteners in everything.
why do we do this to ourselves?
i don’t have the answer...i think if someone did, it wouldn’t be an issue, right?
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so back to me, one thing i have learned about eating sweets, desserts, sugar overall, is i feel better about it if i chose quality. i like real ingredients or things without weird additives that i know might be harder for me to digest. that can be tough with sweets for sure and it can make those sugary choices more expensive, but to me, that makes it more worthwhile. so sorry, i don’t choose oreos or chips ahoy. i would rather have the homemade version or...
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let’s take last night. i attended an event for @sayhellowellness . this company was created to foster in person connections between like minded health enthusiasts and wellness professionals. a bunch of us got together and created a few delicious desserts sponsored by brands that have better for you ingredients and can be made gluten or dairy free for those who require that. they have a few more events coming up in the next few months so you should look them up.
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personally, i think it stinks that they chose event leaders based on instagram following, because i could lead one of these cooking events in a heart beat, but this how things work now. 🤷‍♀️
#steps2nutrition #dietitian #hwlosangeles #dessert #getactiveaugust
16 75 3 days ago

@steps2nutrition

steps2nutrition
For anyone who knows me, or “knows” me via instagram, you might notice that my favorite thing about being a dietitian is experimenting/playing with food. i am personally not a vegan nor do i have gluten intolerance, however, i enjoy trying these foods as well as lactose free, soy free, etc. things because i feel as a dietitian it isn’t a bad thing to know what different things taste like and the possible pros and cons of those foods. who else agrees with me?
also, as a dietitian who plays around with food, i have been blessed to be gifted things by certain companies so that i can try them and share them with you. fortunately or unfortunately for you as well, i prefer to be painfully honest about the way i feel about certain products, but i will do this as nicely as i can. 😊
i bought @miyokos_kitchen vegan mozzarella because i have heard a few people rave about it here on instagram. i thought it would be fun to make a pizza, since i had a bunch of things on hand that in my mind would make a fun experiment. i used @cynthiaannbakery_llc pizza crust, and to be fair she had gifted me a few and i had one left. i really actually do like this crust because it’s hearty and has good ingredients, but if you prefer a regular pizza crust, by all means go for it!
otherwise i added @sonomagourmet marinara with roasted veggies which is probably not meant to be a pizza sauce but i really like the flavors and the added veggies.
then i added some @traderjoes fresh spinach and the vegan mozzarella and cooked it for 15 minutes in the oven. perhaps this vegan mozzarella is good in something else but i am unimpressed with the consistency on a pizza. flavor is okay, but it just wasn’t for me. sorry friends, i have tried some of their other products but...in my opinion, regular mozzarella or if you don’t want cheese, pesto is also a good pizza topping? 🤷‍♀️ i’m just not a fan. then i added ground bison that i seasoned with @flavorgod pizza seasoning.
as always it was fun to make, but not everything is a hit...although some of my friends might love the vegan cheese...come on over, it’s in the fridge!
#steps2nutrition #dietitian #realtalk #getactiveaugust #experimentingwithfood #pizza
17 60 4 days ago

@steps2nutrition

steps2nutrition
I don’t know about you guys, but i can never get enough hummus! i like it basic, with kalamata olives, with roasted red pepper, edamame, you name it! but i never tried turmeric hummus until today, and it’s pretty good! the recipe is different from other hummus, but adding the turmeric gives it a curry-ish flavor. plus, who can argue the #antiinflammatory benefits of turmeric? plus there is black pepper in the hummus which is known to enhance the bioavailability of curcumin which is the most active constituent of turmeric, but only makes up around 2-6% of the spice.
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turmeric hummus
1(15 ounce) can of chickpeas, drained (reserve ½ cup of the liquid)
½ cup olive oil
1 teaspoon sesame oil
1 tbsp. tahini
⅓ cup lemon juice
2 teaspoons minced garlic
1 teaspoon paprika
1.5 teaspoons @navitasorganics organic turmeric powder
1/4 teaspoon salt
1/4teaspoon pepper
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combine all the ingredients in a food processor or blender of choice. add some of the chickpea liquid set aside.
check the consistency and if it’s to your liking, pour into a bowl and serve with veggies and/or pita/chips.
#steps2nutrition #dietitian #turmeric #getactiveaugust
11 78 5 days ago

@steps2nutrition

steps2nutrition
Who else agrees with me that being social is part of nutrition? i always feel better after spending time with my good girlfriends. nothing like a good #sundayfunday in santa monica with a few of my favorite friends and a few decent glasses of 🍷
gotta indulge sometimes 😊
#steps2nutrition #dietitian #getactiveaugust #friends #myoldestfriendinalltheland @phillychelle ❤️🐝🐝
6 68 6 days ago

@steps2nutrition

steps2nutrition
Spent part of my saturday night at a social event in santa monica sponsored by @bumble and @westelm. interesting combo right? it was meant to be a bonding time between friends so we got to make intention candles. anyone else ever made a candle before? it’s actually a pretty cool process. this candle has lavender in it for grace, rose petals for love and a penny for luck (🤞🏼). thanks for inviting me @joanne_newfield_mft and thanks to @inmysolitudela for the lesson.
#steps2nutrition #dietitian #bumblexwestelm #settingintentions #saturday
9 99 1 weeks ago

@steps2nutrition

steps2nutrition
Happy friday everyone! any big plans for the weekend?
i had this picture taken yesterday at a healthy brand showcase i was invited to in hollywood. i will be honest and say sometimes i don’t love getting bags of samples because a lot of times it is things i won’t ever use, but the good thing about these events is i get to network with new and upcoming health brands. there is always potential to meet new people in the wellness space, am i right? you never know what kind of new products or ideas might inspire you 😊
#steps2nutrition #dietitian #getactiveaugust #networking
8 83 2 weeks ago

@steps2nutrition

steps2nutrition
I guess i should have called this #adaptogenicaugust instead of #getactiveaugust... but anyhow here is another fun recipe you can do for any meal that includes a few of my favorite fruits and an adaptogen called pine pollen.
pine pollen is meant to offer hormonal support, has aphrodisiac qualities (😍)and if consumed regularly can help support a healthy metabolism and immune system. .
red quinoa and fig salad with pine pollen dressing
for the dressing:
2 tsp pine pollen ( i used @sunpotion )
3 tbsp raw apple cider vinegar
1 tsp dijon mustard
1 tsp maple syrup
1/3 cup extra v****n olive oil
salt and pepper
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the salad:
1 cup red quinoa
6 large figs, diced
1 cup halved blackberries
1/2 cup toasted pistachios, chopped
1 tsp extra v****n olive oil
1 quart baby kale
3 ribs celery, diced
salt and pepper
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in a small bowl combine the ingredients for the vinaigrette and whisk until mixed.
cook the quinoa as directed and let it cool a few minutes. in a larger bowl toss the other ingredients and then add the quinoa and the dressing and toss. then serve.
#steps2nutrition #dietitian #adaptogens #pinepollen #lunch
14 86 2 weeks ago

@steps2nutrition

steps2nutrition
I don’t know about you guys, but i like to vary my nutrition as much as my exercise. a lot of mornings i start my day with fasted cardio and then a smoothie, but having other things on hand to munch on can be key.
these raw energy balls are great for a few reasons. they can serve as a snack during the day at any point in time and they are portable, so you can put a few in a ziplock bag or tupperware to eat whenever you are hungry.
i added the adaptogens ashwagandha and maca to them because ashwagandha increases the body’s ability to deal with stress and maca is known for increasing energy and stamina. neither of these adaptogens taste great on their own, but you can’t taste them at all in this recipe. (you can also make this recipe without the adaptogens and it’s still great.)
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maca ashwagandha energy balls
½ cup nut butter of choice (i used @traderjoes mixed nut butter)
• ⅓ cup honey
• ½ teaspoon vanilla
• 3 cups quick oats (i used @traderjoes gluten free oats)
• 1/4 teaspoon salt
• 1 teaspoon cinnamon
• 3 tablespoons chia seeds
• 2 tbsp. ashwagandha powder ( i used @sunpotion )
• 2 tbsp. maca powder (i used @navitasorganics )
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blend the nut butter and the honey in a mixing bowl, then add all the other ingredients and stir. at this point you can add the bowl to a food processor and mix it a bit if you’d like the oats to be ground up a bit more, but otherwise you can mash the mixture up with your hands and form small tablespoon size balls on a plate. it’s a good idea to let them set for a bit in the refrigerator before you eat them.
#steps2nutrition #dietitian #adaptogens #maca #ashwagandha
10 64 2 weeks ago

@steps2nutrition

steps2nutrition
I decided to partake in creating a #meatlessmonday dinner tonight, and i am pretty excited about it. why, you ask? first and foremost, cooking is fun for me and makes me happy when i feel down. also, making crispy tofu from scratch is not my forte, so that was a challenge, and also, i am into adaptogenic ingredients, so it was fun to play with goji berries in a savory dish.
goji berries are also called wolf berries. they are part of the tomato family but are similar in taste to cranberries. the high antioxidant levels they produce aid in their protection from the harsh mountain terrain in which they grow. you’ll find them in health food and major grocery stores. goji berries are also loaded with protein and vitamin c. they taste delicious in smoothies and oatmeal as well.
😊
goji cauliflower fried rice with crispy tofu

1 bag of @traderjoes fresh cauliflower rice (unless you want to make your own!) 2 tbsp organic cornstarch
1 tbsp paprika
1 tsp garlic salt
8 oz extra-firm tofu, cubed
3 tbsp @artisanaorganics coconut oil
¼ tsp freshly ground black pepper
¼ cup unsalted almonds
½ cup chopped cilantro leaves and stems
¼ cup @navitasorganics goji berries .
directions
place cornstarch, paprika, and ½ tsp garlic salt on a plate and combine with a spoon. toss tofu in mixture to coat.
warm 2 tbsp coconut oil in a large skillet over medium heat. add tofu and cook 6 to 8 minutes, turning occasionally, until crisp. transfer to a plate.
add remaining 1 tbsp oil, cauliflower, remaining ½ tsp garlic salt, and black pepper. cook over medium heat 5 to 6 minutes, stirring occasionally, until cauliflower starts to soften and brown.
add almonds, cilantro, and berries and toss. top with tofu.
#steps2nutrition #dietitian #plantbasedmeals #dinner #gojiberries #adaptogens
22 102 2 weeks ago

@steps2nutrition

steps2nutrition
Punching friday in the face! drove up to west hollywood for a #getactiveaugust boxing workout with my buddy @ginandjules and it was just what the doctor ordered. anyone have any active plans for the weekend they are excited about?
also, how great are my unicorn shorts by @iab_mfg ? it’s always fun to workout in clothes you feel good in, am i right? 😊💪🏼
#steps2nutrition #dietitian @jabxweho
10 70 3 weeks ago

@steps2nutrition

steps2nutrition
A new month is upon us, finally a month that doesn’t start with the letter j! 😊🤣
welcome to #getactiveaugust. i love physical activity as much, if not more than i love nutrition. but we all know the two go hand in hand. you can eat as healthy as you want, but you typically won’t feel amazing without adding in some activity. who agrees with me? let’s get moving!! what active things are you doing this month?
📷: dad with no instagram 🤷‍♀️
#steps2nutrition #dietitian
8 79 3 weeks ago

@steps2nutrition

steps2nutrition
Did you know today is national avocado day?? it would be inhuman of me not to give one of my favorite fruits a special shout-out! creamy and satisfying full of healthy fats and fiber, there isn’t much i don’t love about this green dream. guacamole and avocado toast are great, but one of my favorite things to do with avocado is make chocolate pudding!
photo credit 📷: @scalingback 😊

chocolate avocado pudding 🍫 🥑
3/4 cup @califiafarms unsweetened almond milk
1/2 an avocado
1 frozen banana
2-3 putted medjool dates
1 tsp vanilla extract
3-4 tbsp. @navitasorganics raw cacao powder
1 tbsp chia seeds (optional)
blend, let it sit for a little, then enjoy!! what’s your favorite thing to do with avocados?
#steps2nutrition #dietitian #avocado #nationalavocadoday #findjoyjuly
15 79 3 weeks ago

@steps2nutrition

steps2nutrition
Delicious dinner cooked by @sarakgabe last night. although my mom has never been a fancy cook, she did teach me the basics, which is really all you need to create a good meal. this is lamb chops, roasted brussels sprouts and corn on the cob with butter and lemon pepper seasoning. do you know how to put together a basic meal?
#steps2nutrition #dietitian #findjoyjuly #dinner #thebasics
7 75 3 weeks ago

@steps2nutrition

steps2nutrition
#findjoyjuly means buying myself a stuffed animal avocado to cuddle with. just kidding!! but it was cute and put a smile on my face this afternoon. what made you smile today?
#steps2nutrition #dietitian #avocado #sundayfunday #mentalnutrition
10 125 3 weeks ago

@steps2nutrition

steps2nutrition
Yes, dietitians can have a favorite alcohol...and mine is tequila! since today is national tequila day, i have to pay homage. i know it’s not cold pressed green juice, but tequila actually does have benefits...
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•it’s been linked to weight loss
research has found that tequila can help lower your blood sugar. agavins are the sugars which occur naturally in the agave plant (used in tequila making) and they are non-digestible which means they act as a dietary fiber and also support growth of healthful microbes in the mouth and intestines. .
• it aids digestion
taking a shot of tequila after a meal has been linked to aiding digestion as well. the agave plant contains high levels of inulin, which helps the digestive system by growing good bacteria. .
• it helps curb insomnia
thanks to it’s relaxing benefits, tequila can help calm the nerves and may even aid in inducing sleep for the deprived once in awhile. .
• it doesn’t give you a hangover
that is if you drink the high shelf stuff (🙋🏻‍♀️). again, you have to drink “100% agave” tequila to get this benefit. **cheaper brands will be filled with other sugar alcohols or if you add it tequila to sugary margarita blends, you will get a hangover!

no alcohol is healthy, but if you’re inclined to have a drink once in a while, tequila might not be such a bad choice. cheers!
#steps2nutrition #dietitian #findjoyjuly #nationaltequiladay
10 43 4 weeks ago

@steps2nutrition

steps2nutrition
Happy monday folks! i must say, i am liking the new t-shirt choices @target more and more every time i go there. i mean, this one was made for me, and probably a few other health professionals...what do you think? 🤣😊
#steps2nutrition #dietitian #findjoyjuly #foodhumor
22 108 4 weeks ago

@steps2nutrition

steps2nutrition
Throwing jabs at the weekend...haha!
i got to try yet another new fitness boutique spot today thanks to @fitgirlclubla called @jabxweho. just as it’s nice to change up your nutrition here and there, it’s also nice to change up your workout routine. i find boxing to be a great way to take out aggression and it’s less impactful on my joints than running, for sure. what do you do to switch up your routine?
#steps2nutrition #dietitian #findjoyjuly #kickboxing
5 78 4 weeks ago

@steps2nutrition

steps2nutrition
Lunch today, two boneless skinless organic chicken thighs with @traderjoes everything but the bagel seasoning because it goes good on almost everything, cauliflower rice and spinach sautéed with @fourthandheart ghee and a little @the_ginger_people sesame ginger marinade. what did you have for lunch today?
#steps2nutrition #dietitian #findjoyjuly #lunch
4 68 5 weeks ago