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Welcome to BITT nutrition. I am a farmer's daughter, registered dietitian, IIN health coach, and personal trainer looking at the body as a whole so we can have the best quality of life possible, while feeling the best!

a_bitt_of_nutrition

Raise your hand if you don’t have a scale in the

Raise your hand if you don’t have a scale in the house. ⁣⁣
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So many people put their hope in the number on the scale. I am here to tell you the scale does not define you. Plus no one walks around asking for your weight. Instead people are looking at how you carry yourself, your happiness, and how you treat others. ⁣⁣
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Oh, how I have struggled with the scale at a young age. My dad weighs himself everyday, so we always had a scale right by the shower. Now I only see my weight at the doctors (yearly?) or once in awhile on my work scale (3x/year?). Just to keep myself somewhat accountable. Jeans hold me more accountable than the number. ⁣⁣
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I see too many of my clients going down a negative mental spiral because of that number on the scale. I work with them to focus on other ways of defining health. I also like to measure their body fat% as that is a better test compared to just weight. ⁣⁣
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Other ways to measure your health:⁣⁣
Think about how you feel, what nutrition you are putting in your body, if you hit fitness goals, if your menstrual cycle comes regularly, if your energy is higher, or sleep has improved. ⁣⁣
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Need help with stepping away from the scale and enjoying the foods you love while still getting healthier? I am here for you! ⁣⁣
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#dietitian #dietitianentrepreneur #foodfreedom #womenshealth #wellness #gethealthy #noscale #morenergy

Questions for y’all: white sweet corn, yellow co

Questions for y’all: white sweet corn, yellow corn, or no corn? Raw, cooked, or smothered in butter? ⁣
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Growing up on a farm, I am pretty biased but white sweet corn is the only kind I eat by the cob. I enjoy it raw and without butter. ⁣
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I hear people say no to corn because it is a starch, I say just enjoy the dang cob and make it your starch for the meal. Join it with an in-season non-starchy veggie like zucchini, peppers, eggplant, tomatoes, etc.⁣
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This corn, tomato, avocado salad is topped with fresh basil and grilled chicken. You can’t get anymore Jersey Fresh than this! ⁣
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Corny tip: for every kernel, there is a hair on the cob for that! Also, there are about 2-3 corn on a stalk but we only pull 1 good corn and the stalk is finished. Now how do they tell which one is the chosen one... that I am unsure, I will have to ask my dad. ⁣
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#summersalad #jerseyfresh #duffieldsfarm #corntomatoavocadosalad #whitesweetcorn #grilledchicken #foodstyling #foodphotography #foodblogger #dietitian #dietitianentrepreneur #weightloss #healthydinner #healthyfats

When a winery has good wine but also amazing food.

When a winery has good wine but also amazing food. May have to go back for these cauliflower tacos very soon.
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#tacos #cauliflowertacos #foodblogger #dietitian #sharrottwinery #winery #foodphotographer #yummy

10 months of cuteness, love, kisses, and cuddles.

10 months of cuteness, love, kisses, and cuddles.
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#10monthsold #boymom #motherhood #momofboys #bryce

Raise your hand if you lived years saying “no”

Raise your hand if you lived years saying “no” to those ‘not allowed foods’. ⁣
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Girl that was me for years! Then those ‘cheat days’ I would go ham on those ‘not allowed’ foods, honestly I thought that’s what dietitians had to do. Holy cow I am glad that is not true! ⁣
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Now I eat chocolate EVERY DANG DAY and have no guilt or don’t feel like I need to binge! ⁣
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Creating a healthy mindset around food provided me with freedom to go out with friends, feel good to go to a bbq, allowed my mind to focus on other things in life and not just food, and gave me back my menstrual cycle (before baby and breastfeeding). ⁣
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Oops did I say that? Yes, because too many women have issues with their period. Have you considered your relationship with food (plus exercise and stress)? I am here to help you eat that dang chocolate and ENJOY it! ⁣
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DM me or click link in bio to work with me! ⁣
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PS: I am pretty sure I am biting into the chocolate emoji. ⁣
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#foodfreedom #dietitian #chocolate #eatfood #allfoodsfit #womenshealth #womensdietitian #periodproblems #periodhealth

Don’t throw away those extra chick peas! Roast t

Don’t throw away those extra chick peas! Roast these babies up!⁣
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Everything but the bagel roasted chick peas. Snack on ‘em, use as a crunch in a salad, or add into a trail mix! ⁣
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1. Rinse and dry beans⁣
2. Spray with oil⁣
3. Sprinkle seasoning⁣
4. Bake for 30 minutes at 400 degrees F. ⁣
5. Eat right immediately after! ⁣
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⁣#dietitian #rdn #dietitianentrepreneur #foodblogger #foodstyling #snacks #roastedchickpeas #weightloss #fiber

Fun fact about me: I had a few side jobs of hostin

Fun fact about me: I had a few side jobs of hosting parties at @duffieldsfarm or with @events_byrenee (if you need any party helpers)! A great job if you want to get 20,000 steps in, are very detailed oriented, and love being at a party without talking 🤣. ⁣⁣
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I put all my practice in to play for hosting the greatest woman (my mom) turning 60 — covid style. Gloves and mask around food (any other RDs a food safety nut?), small amount of people, and trying not to hug everyone. It was a bit mentally exhausting, especially since the invitations were lost in the mail 🤨. At the end of the day it was about my mom and celebrating the amazing and caring woman she is. If you know this woman, you know she will love you for who you are and make you smile with her one-of-a-kind laugh. ⁣⁣
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She is proof that age is just a number. Keep looking and acting like you are 40 or 5 you rock star! (swipe for the 5 year old in her!)
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Who else loves a good mason jar salad?⁣ ⁣ You

Who else loves a good mason jar salad?⁣
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You don’t have to worry about dressing or items leaking out when you move your lunch box OR figuring out how to get that dressing mixed throughout OR soggy lettuce. Just layer correctly: ⁣
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1. Dressing⁣
2. Beans⁣
3. Protein ⁣
4. Veggies ⁣
5. Whole grain ⁣
6. Lettuce ⁣
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When ready to eat, shake this baby up and spill onto a plate or bowl OR eat right out of the jar!⁣
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📷 ⁣
Dressing for 1 salad:⁣
• 2 tsp olive oil⁣
• 1 tsp dijion mustard⁣
• 1 tbsp lemon juice ⁣
• fresh herbs ⁣
Salad for 1:⁣
• 1/2 cup chickpeas⁣
• 4 oz chicken breast, cubed⁣
• 1/4 cup grape tomatoes, halved⁣
• 1/4 cup cucumber slices ⁣
• 1/4 cup cooked quinoa ⁣
• 2 cups romaine lettuce ⁣
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Prepare a few for your lunches this week... you will thank me later. 😉⁣
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#dietitian #dietitiansofinstagram #foodblogger #foodstagram #foodstylist #weightloss #masonjarsalad #summersalad #salad #healthylunch #wellness #iinhealthcoach #kitchn #eats #healthylifestyle

Anyone else guilty of the one on the left? I am!!

Anyone else guilty of the one on the left? I am!! ⁣
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By now I can count the 9 chips per serving when eating out of the bag. But, if you are unable to portion and you continue to go ham with the bag (and while distracted 🙅🏼‍♀️) it may be time to portion out into a small bowl or plate until the portion becomes habit. ⁣
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*Tip when placing items in a bowl, use small ones so your portion looks larger compared to on a bigger bowl!⁣
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PS: this is just a tiny example of what we are going over in my accountability group. You don’t have to eliminate your favorite foods, just find the correct portion! Stay tuned for my next group in a few months! ⁣
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⁣#portionsize #dietitian #iinhealthcoach #weightloss #foodfreedom #eatfoodfeelgood #foodblogger #dietitiansofinstagram #stressless #foodie

Hands up 🙌🏻 if you love overnight oats!⁣
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We go through different stages of foods with the seasons. I may be the only weird person that craves hot oatmeal throughout the seasons, even in the summer. 🤷🏼‍♀️⁣
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But, if I don’t have the time in the morning to make it, overnight oats are another quick, healthy grab and go.⁣
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Pictured here is blackberry and white peach overnight oats. No need for any added sugar! 🍑⁣
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Recipe:⁣
•1/2 cup old fashion oats⁣
•1 tsp flaxmeal⁣
•1 tsp chia seeds⁣
•1/2 tsp cinnamon⁣
•3/4 cup of milk OR 1/4 cup of milk + 1/4 cup plain Greek yogurt⁣
•Jersey Fresh fruit 🍑⁣
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You can make a bunch for a few days and keep in the fridge. ⁣
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You can warm it up in the morning or eat cold. ⁣
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Other additions: ⁣
•protein powder⁣
•nut butter⁣
•honey or maple syrup⁣
•vanilla extract ⁣
•fruit⁣
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⁣#overnightoats #dietitian #foodstylist #foodie #yummly #foodphotography #healthybreakfast #oats #foodblogger #iinhealthcoach

Is the beach a vacation with a 9.5 month old? ⁣

Is the beach a vacation with a 9.5 month old? ⁣
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Although it was exactly what we needed, it just felt good to get a change of scenery and not have to worry about doing house work or work for a few days. I may not have used my beach chair as much like the past and my body was covered with sand most of the time, but that’s what made Bryce’s first vacation special. ⁣
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It was also a vacation for my brain. ⁣
My brain is constantly running with things to do and it is hard to turn off. I find when I am away from the house, I get much more done and don’t feel exhausted. Rest is good for the soul and the body. Americans are constantly on the go, which can result in burnout with work, exercise, healthy habits, and relationships. We also don’t take enough vacation time. I am guilty of not using my vacation time (I built up 100 hours 😳)... not good and I totally get to that burn out or frustration phrase. I am working to prevent this and to find time to rest. ⁣
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What it comes down to is time management. What are your best strategies for time management? ⁣
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Eat fresh, stay fresh fam. ⁣ 🥑⁣ ⁣ Week 1

Eat fresh, stay fresh fam. ⁣
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Week 1 of my July accountability group is completed. This group of ladies are determined to reach their goals. Week 1 we have spoke about creating the healthy mindset and our smart goals. Mindset is the first key to success. No one can make you work at your goals, you need to want it. Each of these fabulous women WANT IT! ⁣
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Each woman came in with a different level of health and physical ability, but are working at their level to get the most out of it. I am excited to see their health mindset and how they will reach their goals at the end of the course. ⁣
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I share this because it doesn’t matter where you are in your health journey. It just matters to get started, which is the hardest step. You need to do it for you! ⁣
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If you want to get started on your health journey to build a healthy relationship with food or for weight loss, I am currently taking clients one on one, virtually. My July group is closed. I will be doing another group in a few months, stay tuned! ⁣
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Check the link in my bio to get started with me on your personalized plan! ⁣
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#dietitian #dietitiansofinstagram #dietitianentrepreneur #healthcoach #iinhealthcoach #health #wellness #starttoday #jerseyfresh #foodstyling #foodphotographer #foodfreedom #weightloss

Hands up for all my morning people!⁣ 🙌🏻⁣

Hands up for all my morning people!⁣
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I love waking up early on vacation, especially when I have this view and I get to drink hot coffee! The little one seems to be on vacation and sleeping until 8 or 9, giving me time to do a morning workout and eat breakfast while hot! ⁣
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When on vacation, I continue my flexible healthy lifestyle. I eat my normal foods plus some more treats.⁣
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Here is an example of my go-to breakfast (after 20 oz of water):⁣
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🥛1/2 cup plain oats with 1 tsp 100% maple syrup, chia, and flax meal + 1/3 cup egg whites cooked separately + unsweetened almond milk + 2 cups decaf coffee with 1-2 tbsp almond milk French vanilla creamer ⁣
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🍳1/2 cup spinach in olive oil spray + 1/3 cup egg whites topped with 2 eggs cracked on top (flipped like eggs over easy/omelette) + everything but the bagel seasoning + 1/4 avocado mashed or on 100% whole wheat bread (Ezekiel or Dave’s killer) + unsweetened almond milk + 2 cups decaf coffee with 1-2 tbsp almond milk French vanilla creamer ⁣
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🥞kodiak pancakes (made by my hubs)⁣
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🥜2 tbsp peanut butter + 1 banana and sometime on 2 pieces of toast or rice cakes⁣
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It is important to start your day with protein and not just straight carbs or sugar (hello sweetened creamer in your coffee)! Today I am picking up some fresh cinnamon buns since I haven’t had them in months. I will be making eggs with them to prevent a huge glucose spike! ⁣
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What is your go-to breakfast? ⁣
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#dietitian #breakfast #glucosecontrol #healthybreakfast #dietitiansofinstagram #coffee #momlife #morning #morningcoffee #foodfreedom #iinhealthcoach #dietitianentrepreneur #eatwell #wellness #foodie

Cheers to my July accountability group starting to

Cheers to my July accountability group starting today!! ⁣
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I will keep it open for a few more days if anyone wants to join! We are off to a great start and I can’t wait to see the results on Aug 10! ⁣
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If you still want in, see link in bio or head on over to my website. Any questions? DM me. ⁣
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These ladies are so motivated to get started and you too can be a part!⁣
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#dietitian #motivation #accountability #moscowmules #foodphotographer #foodstagram #drinkspiration #foodstyling #foodfreedom #weightloss #f52gram

Is your lifestyle one to inspire someone else to b

Is your lifestyle one to inspire someone else to be better and healthier? TODAY (by midnight tonight) is the LAST day to join my July accountability group to become that healthier person you desire to be!⁣
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I will be with you from July 13-Aug 10.⁣
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✨creating appropriate goals for you⁣
🥣portion sizes⁣
🍞macro education ⁣
🍳healthy cooking demos ⁣
🥫pantry staples ⁣
🍦healthy relationship with food ⁣
💪🏼live workouts⁣
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Share and invite your family and friends who will go on this healthy journey with you! ⁣
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This is all at a discounted price for $149 ($199 value)!! You DO NOT want to miss this opportunity. There is still room for you in this group, sign up TODAY!! ⁣
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There is no better time then now!! Invest in you! ⁣
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#accountabilitygroup #groupcoaching #dietitian #iinhealthcoach #integrativehealth #integrativenutrition #inspire #healthylifestyle #foodfreedom #noyoyodieting #healthyquarantine #weightloss

Ohh honey I am looking at you to join my July coac

Ohh honey I am looking at you to join my July coaching/accountability group! Go grab your spot before the discounted price ends!⁣
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The group runs from 7/13-8/10. You will come out of the month group with tips and tricks to live a healthier lifestyle. ⁣
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💪🏼Live workouts ⁣
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🍳healthy cooking demo⁣
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🍦better relationship with food ⁣
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🍞macro education⁣
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🥫pantry staples ⁣
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My goal is for you to spend less time at the doctors and more time enjoy what life has to offer. ⁣
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What is holding you back from getting healthier? ⁣
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#dietitian #iinhealthcoach #jerseyfresh #integrativehealth #integrativenutrition #dietitiansofinstagram #foodfreedom #healthylifestyle #weightmanagement #feelgood #energy #macros #healthycooking #healthyquarantine #foodphotographer #blogger

Have you grabbed your seat in my July accountabili

Have you grabbed your seat in my July accountability group yet? If not, hurry there are 15 spots left and 3 more days to get the discounted price! ⁣
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“Healthy is not a size, it is a feeling.” @drcarolineleaf ⁣
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This quote is spot on. It may have taken me years of personal struggle to now feel how real this quote is. It is cool to see the light bulb go off when my clients figure that out as well.⁣
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Yesterday was my first day back doing 1:1 in person corporate nutrition counseling. Totally weird counseling with a mask (thinking of getting @theclearmask 🤷🏼‍♀️). It was so good to see my clients, especially when one fabulous lady runs in the office jumping because she not only went down 2 pant sizes but she FEELS more energized. I could see her head held high, the confidence shining, and the smile behind the mask. ⁣
This lady stayed consistent for months and created a healthy lifestyle with nutrition and exercise (even had 2 weeks she couldn’t workout) but still had glowing results. ⁣
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THIS CAN BE YOU TOO!!⁣
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In my group I will provide tools and tricks to help you create a healthy relationship with food and how to create a healthy lifestyle, which results in feeling better and weight loss. It takes work, I can promise the end result is one you won’t want to go back to old ways. Do this for you! ⁣
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#accountability #healthylifestyle #iinhealthcoach #dietitian #groupcoaching #integrativenutrition #integrativehealth #healthyliving #wellness #boymom #healthymom #strength #showyourface #nutrition

Come hop on the boat (zucchini boats that is) for

Come hop on the boat (zucchini boats that is) for my July group course! A few spots left and only FOUR days to sign up (link in bio)! ⁣
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Take a few moments to picture yourself in a little over a month. Ask yourself some questions:⁣
How do you want to feel? ⁣
How much energy do you have? ⁣
How is your relationship with food and your body? ⁣
Does my lab work look better?⁣
Am I getting better sleep?⁣
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No matter where you are in your health journey, we all have goals. It is never too late to get started on those goals! Maybe you need to a restart post-quarantine OR be able to go to that social distance bbq without the fear of food OR just need some accountability. This course is for you!⁣
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🥑Daily nutrition topics to gain a healthier relationship with food and weight loss⁣
💪🏼2 live full body workouts per week⁣
✨month of accountability, unlimited access to the group, and to ask me questions! ⁣
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⁣#zucchiniboats #ontheblog #zucchini #healthy2020 #accountabilitygroup #groupcoaching #integrativenutrition #iinhealthcoach #dietitian #dietitiansofinstagram #julycourse #healthylifestyle #nutrition

Where are all my ice cream lovers at!? 🍦 Belie

Where are all my ice cream lovers at!?
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Believing that I could eat ice cream and still be healthy is something I wouldn’t believe a few years ago. I used to get kiddie ice cream cones (like the size of your thumb) or chocolate covered bananas because I didn’t want to gain weight.

To be honest, growing up my weight loss and relationship with food journey started at a very young age in middle school (of what I can remember). I went through stages of chewing gum to prevent me from eating anything to excessive exercise to bingeing. I can say this is a lifetime journey, but I am in such a healthier mindset now.

Having a baby 9 months ago, I feel better now then I did when I was training for my marathon. I now eat that ice cream cone (always with rainbow sprinkles) and I don’t feel guilty or feel I need to run 8 miles the next day. AND I fit in my clothes better! Stress around food is more of a problem than that ice cream cone.

If my story resonates with you or you want to get healthier, you would be a good fit for my July group course filled of wellness and accountability.
Sign up on my website in section “work with me” on bittnutrition.com (link in bio).
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#foodfreedom #healthyfoodie #icecream #weightloss #dietitian #iinhealthcoach #allfoodsfit #dietitiansofinstagram #enjoylife #wellness #accountabilitygroup

6 more days until my July group course starts so g

6 more days until my July group course starts so go sign up! We will be discussing healthy relationships with food, healthy habits, incorporating whole foods , live workouts, and much more! Check out my recent blog post for a little sample of what each week we will be going over and for this summer salad recipe! ⁣
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Beet crab avocado salad with homemade balsamic vinaigrette. Possibly the best salad I ever made! I wish there was a beet emoji to express my love for beets, but avocado one will do!⁣
Anyone else love beets?⁣
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#ontheblog #beetsalad #avocadobeetsalad #crab #summersalad #homemadedressing #dietitian #foodphotographer #food52 #food52community #dietitian #dietitiansofinstagram #wellness #iinhealthcoach #kitchn #integrativenutrition

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