There’s a misconception that in order to lose weight and look great you have to starve yourself. That is not true. It is all about balance and “re-learning” how to eat better and undoing improper eating habits. #truth #eat #eatright #nutrition #healthy #nodiet #diet #food #calories #foodchoices #moderation #gym #registereddietitian #enjoy #workout #thinkbeforeyoueat #fruits #vegetables #leanprotein #water #smartchoices #fitness #portioncontrol #behaviormodification

Isn’t it beautiful? Today is rest and recovery so I’m taking full advantage of it!
I love the sounds and smell of the 🌊 ocean!! Maybe this will help my neck pain go away??

Facilitating my second event this month and my third this year! Looking forward to co-leading a great discussion on body image and self compassion this upcoming Wednesday —————————————————
#dietetics #dietitian #rd #registereddietitian #nutritionist #nutrition #eatingdisorderdietitian #bodyimage #bodyacceptance #haes #healthateverysize #nondietapproach #charlotte #clt #clteats #charlottenc

My lunch at work today is a very boring vegetable sandwich (literally bread, spinach, tomato, cucumber, mustard) because I didn’t feel like meal prepping anything else last night #reallife. Sooo here’s lunch from yesterday 😛 @foodforlifebaking tortilla, roasted zucchini and purple sweet potato and grilled salmon! I also smeared some vegan cream cheese that I am really bummed I didn’t like 😞 I decided to try the Mykonos brand I found at Trader Joe’s.... well nothing compares to @kitehillfoods let’s just say that! Still a good lunch though 👏🏼 Happy Saturday! .
#healthytaco #salmontacos #taco #ezekieltortilla #salmon #healthylunch #lunch

Aloha 👋🏼
I’m Rachel, and I enjoy long romantic walks down the produce aisle ❤️ 🍅
I just wanted to back up and re-introduce myself. I’m a fiber loving, tree-nut allergic, @nyutisch theater major turned #registereddietitian 🥑 🎂
I’m interested in sports nutrition, eating disorders, how nutrition affects psychiatric conditions, and GI distresses
Food is so damn confusing and there’s a slew of misinformation/fad diets /body-shaming out there that can feel impossible to sift through 🧐
I want to help! Whether it’s learning how to prepare food for the week, to figuring out what triggers uncomfy symptoms— to anything inbetween I promise to be your NO BS scientifically-backed sassy spirited food co-pilot
Reach out for grocery tours, cooking tips, or a nutritional counseling session to debunk and just feel better! I’m available in the evenings, I’ll be at @mountsinainyc by day 👩🏻‍🌾
Website coming soon😘
In love and lots of gluten,
Your naartritionist,
Rachel Naar, RD

When you “think” 🤔 you have nothing to take to work to fuel your day, DIG deep, and you just might surprise yourself. 🤗 🥘 🥘 🥘 🥘 🥘 🥘 🥘 🥘 🥘 🥘 >Reheated brown rice 🍚 >Seared canned tuna 🎣 >A little Tamari soy sauce >Peeled & rough chopped carrots 🥕 >Rough chopped cabbage 🥗 >Chopped garlic 🥘🎣🍚🥗🥘🎣🍚🥗🥘🎣🍚🥗
After heating fish 🎣 & rice 🍚
Deglaze pan w/water
Add veggies as shown, the process does matter
Place finished product in lock tight containers or @thermosbrand #thermos Ready to Eat #whenhungerstrikes
Peanut 🥜 Sauce:
1-inch peeked & chopped ginger
3 cloves garlic, chopped
1 tsp red pepper flakes (its ok to omit)
1/2 cup peanut or almond, nut or seed butter of your choice
1/4 c rice or apple cider vinegar (any vinegar will do)
1/4 cup Tamari soy sauce
2 Tbsp honey 🍯 (1 Tbsp sugar is ok too in a pinch)
1/4 c water to thin as desired
Blend until creamy. Adjust flavors for balance. Add water as needed for desired consistency. I like mine on the runny side.
Use to top this dish or as a salad 🥗 dressing
@wildplanetfoods #tuna #nutritionist #registereddietitian #fitfuel #food #foodie #instafood #instagood #foodstagram #muscles #protein #workout Save veggie scraps in bag, in freezer to make nutritious soup 🍲 stock later #wastenotwantnot #reducereuserecycle #reducereuserecycle♻️

One of the best views of the Azores is the hike up to Boca Do Inferno aka The Mouth of Hell 🔥😎
Climbing up above the clouds was a bit of a nerve-racking experience.
You didn’t know what was below you.
We tend to FEAR what we don’t know and don’t understand.
As we made our way through the fog, we realized there was an easy path ahead of us to the best viewpoint of the island.
Sometimes, life is like walking through the fog.
EVERYTHING you really want in life is on the other side of the fog.
It’s scary navigating through the fog because it’s UNKNOWN.
You don’t know where the path may lead.
Sure, it COULD lead to your happiness and fulfillment.
But our brains are conditioned to focus more on the potential for pain, suffering, and frustrations in the unknown.
Your goals and dreams require you to step from the KNOWN into the UNKOWN.
Starting that business and going ALL IN on yourself requires stepping into the unknown.
Beginning that health and fitness journey and making a positive lifestyle change requires stepping into the unknown.
This is one of the main reasons we’ve been traveling internationally this summer. It pushes me WAY outside of my routine and comfort zone.
I’ve learned that growth ONLY exists outside your comfort zone. And I’ve seen the positive impact on my life, business, health, and relationships back home.
So, ask yourself, what is ONE thing you can do to push yourself outside your limits and experience growth?
What’s the ONE thing you’ve been putting off that requires you to step outside of your comfort zone?
Go ALL IN on yourself and I promise you will be glad that you did.
#fatlosstips #fatlosshelp #fitnessmotivationdaily #fatlossgoals #weightlosstips #weightlosscommunity #registereddietitian #flexibledieter #flexiblediet #macros #macrocounting #weightlossblog #nutritiontip #girlsliftheavy #macrosonpoint #fuelyourbodyright #fuelyourfitness #performancenutrition #flexibleeating #dietitian #dietitianofinstagram #azores #travelazores #dietitianentrepreneur #betonyourself #personaldevelopment

Yaaaaasssss! Saturday sweat session done! We didn’t die despite the heat 🔥. I did become a tad shaky with about 10 minutes left. My pre-workout meal was gone and the workout was high intensity with metabolic and strength training. It just zapped my stores...Frustrates me when that happens but I do feel the heat was a contributing factor as well. Slowed down and drank lots of water💦and finished. Now to mow down my favorite meal of the day 😉 #operationnewae #dietitianswholift #momsgettingfit #momswholiftweights #strongaf

It’s the little tweaks that can turn a dish into something really healthy. Here are some tips I’ve picked up over the years that have stuck with me when I make a bolognaise sauce :
🍝use mince that is less than 5% fat 🍝use spray oil (typically one calorie per spray) when sweating the vegetables 🍝load up the sauce with chopped vegetables - they’re very low in calories and make the meal go further, saving you💰 🍝if you are feeding fussy ones, grate the vegetables so they become hidden 🍝don’t use a pre-made sauce (which can be very high in salt and sugar) - tinned plum tomatoes, tomato purée, oregano, red wine vinegar and beef stock work very well 🍝let the sauce simmer for up to an hour - it really makes a difference to the flavour 👌🏻
🍝portion out the grated cheese before serving up - 10gm goes a long way! .
#foodie #emmabridgewater #spaghetti #spagbol #surprisinglyhealthy #rd #registereddietitian #comfortfood #healthyeats #homemadefood #pastasalad #yummy #letstuckin #howtoeatwell #eatingforweightloss #food #imadethis #healthyhacks #mince #spaghettibolognese #easytoprepare #tasty

Morning chai tea in my Starbucks cup from Waikiki. Hawaii I miss you please take me back 😞

Chai tea benefits- great antioxidants, good for digestion, better immune system and fights off inflammation. Happy weekend!
#starbucks #chaitea #tea #cup #hawaii #smile #nutrition #benefits #immunesystem #antioxidants #drink #digestion #selfie #me #registereddietitian #inflammation #fitness #exercise #healthy #life

My dad and I have gone blueberry picking on the lake every year since I was a kid. And to this day the tradition continues. 💙

And then of course we have to make blueberry pancakes for breakfast! 🥞

What traditions involving food do you have?

After living in nyc for 4 years, there’s one place I hadn’t shopped at in forever - @costco !! Went with my mom the other day + was blown away by their selection of healthy organic foods 🥒+ great prices 💸 - everything on this plate was purchased there! Will definitely be going back when I stock the pantry at my new place 😁// On my plate: cucumber + vine-ripened cherry tomatoes tossed with fresh basil, olive oil, balsamic, salt, pepper + hemp seeds, smoked sockeye salmon + @marysgonecrackers gluten free crackers 😋. Have a great Saturday guys ❤️

Loving this simple weekend lunch so I can get back outside in this nice weather ☀️ salad (made extra fun with walnuts + edamame + fresh, local mozzarella + lots of veg 🥗+ leftover #avocadodressing - recipe on my most recent blog post - link in bio 🔝) and @foodforlifebaking Ezekiel bread topped with homemade chicken salad (roast chicken + @sirkensingtons avocado oil mayo + smoked paprika) 😍The salad and roast chicken were already prepped from the week, so this took about 5 minutes to throw together and I reduced food waste by scrounging up my leftovers 🙌🏻 win win! ✨ #nutrition #rdapproved #registereddietitian #salad #veggies #noboringsalads #thenewhealthy #eatreal #realfood #eeeeeats #instayum #wellness #postworkout #refuel #foodie #fitfoodie #weekendvibes #fitfam #dietitian #nutritionist #nutritiontips #zerowaste #avocado #ftw #lunch #lunchtime #foodporn #food #alltheveggies

@kindsnacks has done it again! Thank you for being so thoughtful and generous!! I'm super excited for healthy snacking, delicious coffee, and staying hydrated with my new #nutritioncollective water bottle.
#rdeats #registereddietitian #rdapproved #KINDsnacks #KINDbars #KINDcollective #iloveKINDsnacks

The center of our home.
Air freshener? There’s an oil for that.
Feeling sick? There’s an oil for that.
Feeling down? There’s an oil for that.
Skin care? There’s an oil for that.
Any other question? There’s probably an oil for that.
I love that these little magical bottles and this shelf have been able to change all aspects of our lives for the better 🌿✨

Drinking Myapapaya Hawaiian Dream.. and pretending I’m in Hawaii 🌺🌼🌸

What happens when you blow your stove top/oven unit but you need to bring breakfast to a Bach weekend?!?! You make these easy refined sugar/gluten/dairy free oatmeal blueberry bars!! Homemade Blueberry jam via the microwave all gelled up with @vitalproteins gelatin.
In a food processor blend 2 cups old fashioned oats, 1 cup roasted almonds until an even consistency forms.
Add 6 dried dates, 1/4 cup honey, 1/4 cup melted coconut oil, and a pinch of salt.
Blend until the mixture stays together when pinched between 2 fingers.
Blueberry jam:
In a food processor blend 2 cups blueberry until there are just a few pieces left.
In a microwave safe bowl pour blueberries, 1/4 cup honey (adjust depending on blueberry sweetness), 1 tsp cinnamon, and 1/2 tsp nutmeg. Stir to combine.
Microwave (or on stove top) bring mixture to a light boil stirring occasionally approx. 3-5 minutes.
Remove from microwave, sprinkle 5 grams of grass fed gelatin onto the blueberry and mix. Let sit to cool.
To assemble:
Press all but 3/4 cup oatmeal mixture into an 8x8 pan, pressing the mixture down firmly. Pour blueberry mixture on top, spreading evenly. Sprinkle the rest of the oatmeal mixture on top.
Place in the refrigerator for at least 2 hours. Can be made ahead of time.

Perfect for a hot summer day when using the stove or the oven just isn’t going to happen..or you somehow break your stove 🙈🙈

This chocolate banana bread is packed with protein. Instead of traditional flour, I swap it with Kodiak Cake mix to boost the fiber and protein!! It really levels up this recipe.
One thing to keep in mind when you’re eating healthier treats is staying mindful that they still treats. Healthier baked goods still have calories and sometimes more than a traditional recipe. Our minds can play tricks on us. When we know the ingredients are healthier, we can overindulge thinking it’s not bad for us. So next time you whip up some healthier baked goodies, keep in mind they are still treats and shouldn’t be a main staple for a meal.
What’s your favorite healthy treat to have?!
#bananabread #foodisfuel #mealprep #recipes #nutritiousanddelicious #foodie #fitfoods #healthyswaps #sweettteats #protiencakes #kodiakcakes #swaps #registereddietitian #rdapproved #rdn #rd2be #haes #intuitiveeating #allfoodsfit #nutrition #performancenutrition #functionalfood #plantbased #wholefoods #balance #mindfuleating #haveyourcakeandeatittoo #ditchthediets #fuelforlife #bfueled

There’s 100% chance of rain all day today, so I went to a @revcyclestudio #spinclass at 10am and was back in my PJ’s before noon- woo hoo! 🎉
If it’s supposed to rain all weekend where you are, too, then you have plenty of time to #mealprep👩🏼‍🍳
So, why not take advantage of the following offers:
💥 MBM Meal Manual discounted to $25
💥 $25 off an Individual Meal Plan
💥 $50 off any package deal (Individual Meal Plan + 4- or 8-Week Workout Program)
These discounts are not being run through my website, so please message me if interested! 📲💻
Also, this picture is old & misleading- I am not on a boat lol. But it was raining then and it’s raining now, so that has to count for something!☔️ #rainydays

I'm beyond excited for what's in their future!
We began when our little ones needed their hands held. Now, us mommies need our hands held! 👩‍❤️‍👩#growingupsofast
Please help me congratulate girl scout troop 3891 who just completed their SILVER AWARD! 🎊
🏆Gold Award here we come!

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