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MOST RECENT

My latest article for @thefoodmedic educational hub (linked in my bio) examines the hot topic of intermittent fasting 😁
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This covers:
🤔 What is intermittent fasting (IF)?
👵 The impact of IF on Ageing
⚖️ The impact of IF on Weight
❤️ The impact on Heart Health
💉 The impact on Diabetes Risk
☠️ Are There Any Risks related to IF?
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When intermittent fasting diets first became popular I thought they were a complete fad, but after delving into the evidence I've realised that 'it's a bit more complicated than that'. I hope you find this article interesting 😊
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#TheFoodMedic #Fasting #IntermittentFasting #DieteticallySpeaking #nutrition #nutritionalscience #science #dietitian #rd #dietitianblogging #healthblogger #foodblogger #rdsofinstagram #dietitiansofinstagram #factsnotfads

For World Diabetes Day 2019, I will be a guest on @encanews (News channel 403) this afternoon at 16h30. Feel free to tune in.

#television #interview #WorldDiabetesDay #diabetics #diabeticsofinstagram #bloodsugar #rdsofinstagram #dieteticapproved #dietitiansofinstagram #ebsdieticians

Today is World Diabetes Day 2019.

Scientific evidence to suggest that basing your diet on low GI foods may help to control blood glucose levels for people with Type 2 diabetes and for non-diabtetics it may assist with weight loss.

GI is not a magic bullet for weight loss: • Lower GI foods can help you to manage your weight if they are eaten as part of a calorie-controlled diet combined with regular physical activity. • Lower GI foods like wholegrains, fruit, beans, lentils, and vegetables are generally low in calories too: they also have a lower GI. • Some lower GI foods may be high in fat or calories and so they are not a healthy choice.
#WorldDiabetesDay #diabetics #diabeticsofinstagram #lowGI #bloodsugar #weightloss #kilojoulecontolled #diet #physicalexercise #lentils #vegetables #wholegrain #fitfoods #fitgoalds #rdsofinstagram #dieteticapproved #dietitiansofinstagram #ebsdieticians

Instant Pot Cranberry Sauce with Pears 💃💃
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I’ve never actually hosted Thanksgiving but I know a thing about contributing a dish, and homemade cranberry sauce always gets people’s attention. It’s easy, can be made DAYS ahead and whatever is leftover can be repurposed 100 different ways. I’m sharing 7 of them plus the full recipe over on the blog today. You know the drill 👇
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https://www.leanneray.com/blog/instant-pot-cranberry-sauce-with-pears

Today is #WorldKindnessDay - what a great time to reflect not only on ways to be kind to those around us, but to practice kindness towards ourselves 💚

It's easy to continuously compare ourselves to others, and feel like we aren't where we should be, that we aren't enough, instead of acknowledging all the positives, accomplishments, and good qualities we do have 🤗

The great thing is - showing yourself kindness costs nothing and you can do it anywhere, at any time. Here 5 ways to start practicing self kindness:

1. Give yourself recognition - your achievements in life, big or small, are worthy of praise! 🙌
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2. Forgive yourself - because none of us are perfect all the time 🤷
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3. Soothe yourself - practice self care that works for you when you're feeling sad/mad/rundown 🛀🏽
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4. Believe in yourself - you're skills, knowledge, strength is probably greater than you know 🏋️‍♀️
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5. Accept yourself - strengths, weeknesses, and all. You are enough just as you are 😎

#evergreeneats #dietitiansofinstagram #yyjfoodie #yyjdietitian #fbcigers #allfoodsfit #nourishyourself #eatfoodyoulove #foodieaf #canadianfoodie #foodblogfeed #lovewhatyoudo #rdsofinstagram #nourishyoursoul #selfcare #selfkindness #selfacceptance #bodykindness #youareenough #patyourselfontheback #believeinyourself #forgiveyourself #worldkindnessday2018 #beingkindiseasy #beingkindisfree #bekind #kindness #embraceyourself #celebrateyourself

Do you ❤ Thanksgiving? 🙋‍♀️🙋‍♀️
Fall has always been my favorite season!
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I mean, I got married in October so I could wear a gold dress and have brown tuxedos and pumpkins at my wedding 🤷‍♀️
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I have always loved the fall food and colors. The potatoes, carrots, squash, soups, chilis... I could go on! And Thanksgiving is just about being together, cooking, and eating, as opposed to millions of gifts and stress. I love spending the day in the kitchen with my mom, sister, and family.
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I also LOVE Thanksgiving food! So, when out of nowhere, two of my kids (separately) asked about cranberry sauce, mashed potatoes, and rolls for dinner tonight, I took it as a sign!
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We made a thrown together resemblance of a Thanksgiving dinner! Roasted chicken thighs, broccoli, cranberry sauce, mashed potatoes, rolls, and broccoli.
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Do you ever feel uncomfortable after Thanksgiving dinner? Do you feel like you only get it once a year?
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If you ❤ Thanksgiving food like me, eat it other times! It's ok to cook mashed potatoes, stuffing, cranberry sauce, green bean casserole... other days!
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Deprivation creates bingeing/overeating.
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Enjoy the holiday all season! Remember, it's ok to eat Thanksgiving dinner before and after the actual day!

ANIMAL PROTEIN VS PLANT PROTEIN... Some facts ! Which one is better? Both! Focus on getting enough protein overall in the diet, than on the kind of protein. 💡
Algunos datos sobre los tipos de proteína. La proteína animal es absorbible y mejor fuente de vitaminas como la B12, vitamina D, omega-3 DHA, hierro y zinc. La proteína vegetal también es fuente de otro tipo de vitaminas, tiene el plus de que aporta muchísima fibra y antioxidantes, que pueden ayudar a prevenir cáncer, diabetes y problemas de colesterol. Cuál es mejor? En realidad, deberían aprovecharse ambos. Pero, todo depende de su estilo de alimentación,  es mejor enfocarse en obtener buena cantidad de proteína en general, que en el tipo de proteína.
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#zolanutrifit #rdsofinstagram #fitnessnutrition #healthydontcare #superfoods #cleaneatingideas #fitjourney #healthylifestyle #nutritionandfitness #nutriblogger #healthyeatinglifestyle  #fitlifestyle #superfoodnutrition #plantbasedprotien #proteinfoods #healthyfood #foodaddict  #delimeal #weightcontrol #balance #controldepeso #estilodevidasaludable #vidasana #estilodevidaactivo #estilodevidasano #comericoysano #eatbetterfeelbetter #delifood #wheyprotein #foodfacts

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

The perfect Thanksgiving dessert 😍🙌🏽🎃🥧
These pumpkin pie bars are my absolute favorite holiday dessert. And even with several healthy swaps, they still taste so delicious you would never notice. 😛
A single slice of traditional pumpkin pie (from Village Inn, without whipped cream) contains over 50g sugar & 21g fat..while this healthier version contains just 13g sugar & 10g fat..and you’ll love the simple ingredients. 👌🏽 Link to recipe in my bio!
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https://www.eleatnutrition.com/recipes/pumpkin-pie-bars
Note: To make these bars vegan, swap the honey for 100% maple syrup and the egg for one flax egg. And top with coconut whipped cream!😋 #thanksgiving

TELL ME: Which veggie has been on repeat for you lately? Let me know! 👇🏻
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I seriously can’t stop, won’t stop with these Garlic Parmesan Smashed Brussels Sprouts (recipe link in bio) 💁🏼‍♀️
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The 🔑 is in the smash 👊🏻 It makes these cuties supah crispy and addicting. Hence why they are my wingman veg right now. 😎 #sinfulnutrition

Come join us this Friday! **NEW Location**

Are your drink choices helping or hindering your diabetes management efforts? I'm sharing 7 of the best beverages to include in the diet for both #diabetes and a #healthylifestyle Grab the link in my bio, or head directly here --> https://buff.ly/2DjQbIv⠀
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#diabetesfriendly #prediabetes #lifestylereset #diabetesmanagement #bloodsugar #dietitianapproved #dietitian #healthyliving #healthychoices #healthybeverages #rdapproved #registereddietitian #dietitiansofig #rdsofinstagram #rdsofig

New on the blog: a little rant about how stock photos perpetuate weight stigma. Link in bio or go to bitemywords.com.
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#bitemywords #nutrition #dietitian #RD #dietitiansofinstagram #RDsofinstagram #RD2B #healthyeating #blog #haes #weightbias #weightstigma #fat #bodypositive

Who says a salad can’t be filling and delicious?! All my veggies bringing all the fiber, dressing for a healthy fat, chicken for protein, and fruit for some extra sweetness. Sometimes all I need is a really good salad and this one hit the spot!
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Salad details: spinach, pea shoots, blueberries, bell pepper, cucumber, and grilled chicken breast marinated in chicken shawarma sauce. Drizzled with olive oil and balsamic vinegar and topped with hemp hearts
#alissaseats #salad #lunch

Thanksgiving prep is in full swing at my house!🙌 Here's a simple side to add to your turkey day menu: Shredded Brussels sprouts with bacon 🥓. It’s super-easy to make and always a popular pick on the table💯. Find the recipe on JoyBauer.com✨

joybauer.com/healthy-recipes/shredded-brussels-sprouts-with-turkey-bacon/

In my world 🌎 variety is the spice of life 💃🏻 Busy week at work = prep strawberry overnight oats 3 ways (no boredom with healthy eating here)👇🏼 🍓Strawberry and peanut butter 🥜
🍓 Strawberries and cream 🍦
🍓 Chocolate covered strawberry 🍫

This #balanced breakfast is full of ✅ protein ✅ fiber ✅ healthy fat and is delish 😋
#overnightoats #rdapproved #dietitianpick #dietitian #nutritionist #worksitewellnessdietitian #worksitewellness #workingmom #worklife #work #mom #momlife #familynutritionist #familynutrition #family #fam #balancednotclean #yum #yummy #instayum #kidapproved #kids #instakids #rdsofinstagram #holiday #holidays #happyholidays #happyholidays2018 #tistheseason

Living in an apt building can have many advantages! 🤗 Like when you next door neighbor is cooking up her special bolognese sauce and asks if you want any!!! YES please! 🙋🏻‍♀️
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In the bowl: Spaghetti🍝 with bolognese sauce, peas, and spinach! The veggies were my personal touch! 😊 #YUM
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#dinner #diningin #onthetable #nyc #instagood #instayum #nomnom #food #foodgasm #igfood #foodpics #RDapproved #instahealth #Food52 #foodphotos #RDsofInstagram #eeeeeats #portioncontrol #fitfood #healthyeats #healthylifestyle #eat #yogi #yummy #familymeals #family #passionforpasta #beefitswhatsfordinner

✨ Happy Tuesday ✨ .
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I’m so excited for this post because it’s about one of my favorite things...PEANUT BUTTER! 🥜🍯
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November is National Peanut Butter Lovers Month, and what a better time to share some of the reasons why I think peanut butter is so awesome! .
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Peanut Butter Perks!
- High in plant based protein (~ 8 grams per 2 tbsp) 🌱 .
- High in heart healthy fats (monounsaturated fats) ❤️
- High in fiber (~ 3 grams per 2 tsbp) .
- Delicious and nutritious! 😋
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Enjoy on whole wheat toast, spread on pancakes/waffles, eat with bananas or apples, or even for dessert (peep peanut butter mousse recipe a few posts back 👀). Peanut butter is very versatile! .
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Tips on how to choose a healthier peanut butter:
- ingredients limited to peanuts and maybe salt (Trader Joe’s has a peanut butter that is salt free and made from just peanuts!)
- avoid peanut butter with added sugars and oils .
- creamy or chunky, they’re both delicious! .
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What’s your favorite way to enjoy peanut butter? 💕
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I don’t discriminate. I love eating peanut butter all ways! Even if it’s just eating it off the spoon 🥄 ☺️
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#nationalpeanutbutterloversmonth #dietitian #dietitianapproved #plantbasedprotein #nutrition #nutritionist #rdsofinstagram #dietitiansofinstagram #allfoodsfit #fortheloveofpeanutbutter #studentalthlete #retiredathlete #foodisfuel #glutenfree

Can I just buy wrapping paper (or a dress, ya know) with a roasted veggie print? 🎁💃🏻 These colors are seriously the best, and even the roasty wrinkly carrots are pretty cute (IMO).
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As of today, my life is officially 100% more chaotic than normal. We’re moving in 7 days, so I’m trying to cook and eat AALL the food. Hence AALL the random leftover veggies got roasted this morning. All together, because, easy 🥦🍠
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When roasting a big batch of veggies together, the key to uniform cooking is chopping the veggies DIFFERENT sizes. Those that cook quickest (broccoli, sweet potato) are the biggest, and those that take longer to cook (onions, carrots) are smallest. Then you throw ‘em all on a baking sheet with avocado oil, salt, and pepper and roast at 375F for 30-40 mins!! ✨
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I am off to clean out the random jars of yeast from my fridge (I made homemade date and apple yeast starters for bread a few months ago...and forgot about them- long story.) 🤦🏻‍♀️ Hope your to do list is a little less stinky! Happy Monday, friends! 😘

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