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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!

bittnutrition

If you have been following along this week as I ha

If you have been following along this week as I have collaborated with the @davinandadley and providing prenatal and postpartum nutrition education, I thank you. I am actually going to continue providing nutrition education for you all! (Especially since I am walking through the same journey). ⁣⁣
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Sometimes breastfeeding and pumping can make us feel so un-sexy. But look no further @davinandadley has amazing nursing and maternity intimates so you can bring your sexy back! ⁣⁣
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Whether you are breastfeeding, pumping, formula, or a mix... I want to remind you that this season can feel so long and sometimes exhausting. But, it is worth it! ⁣⁣
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Here are some benefits of breastfeeding and breast milk:⁣⁣
▫️strong bond between mom and baby ⁣⁣
▫️easily digested for baby⁣⁣
▫️perfect food for your baby⁣⁣
▫️supports baby’s immune system ⁣⁣
▫️protects against breast and ovarian cancer and osteoporosis⁣⁣
▫️hormone oxytocin: release often called: “letdown reflex”- helps baby to get milk easily, also helps the uterus go back to normal size faster⁣
▫️hormone prolactin: necessary for the secretion of milk and the levels increase when baby feeds, also helps mommas relax ⁣⁣
▫️cheaper way of feeding ⁣⁣
▫️lower obesity in childhood ⁣⁣
▫️promotes weight loss after birth ⁣⁣
▫️less postpartum bleeding ⁣⁣
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#breastmilk #breastfeeding #postpartum #dietitian #womenshealth #iinhealthcoach #nutrition #wellness

Next few weeks is St. Patty’s day and what bette

Next few weeks is St. Patty’s day and what better way to celebrate than a Shepherds pie [with my own twist]?⁣
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This is an easy and healthy dish. I swapped the red meat for ground turkey, mashed potatoes for sweet potatoes and used frozen veggies.
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I am not really Irish, but do like some Irish food, especially if Irish potatoes count 🤷🏼‍♀️. ⁣
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Head on over to link in bio for the recipe!⁣
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If you are looking for some healthy swaps to make in your dishes, let’s get on a call to make an appointment so I can help you!⁣
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#shepherdspie #irish #stpatricksday #stpattysday #irishfood #foodblogger #dietitian #iinhealthcoach #bittnutrition #sweetpotato #groundturkey #foodie #foodphotography

Third trimester is such an odd time, like you shou

Third trimester is such an odd time, like you should be getting more food (450 calories), but than heart burn and baby belly taking over your whole abdominal section giving little room for your stomach makes it challenging. ⁣⁣
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Other factors that come with third trimester are:⁣⁣
▫️𝐟𝐫𝐞𝐪𝐮𝐞𝐧𝐭 𝐮𝐫𝐢𝐧𝐚𝐭𝐢𝐨𝐧: drink water throughout the day to space it out⁣⁣
▫️𝐰𝐚𝐭𝐞𝐫 𝐫𝐞𝐭𝐞𝐧𝐭𝐢𝐨𝐧 (𝐬𝐰𝐞𝐥𝐥𝐢𝐧𝐠): stay hydrated, keep an eye on the amount of salt you eat (think processed foods and take out), wear compression socks ⁣⁣
▫️𝐝𝐢𝐟𝐟𝐢𝐜𝐮𝐥𝐭𝐲 𝐬𝐥𝐞𝐞𝐩𝐢𝐧𝐠: read my sleep nutrition posts to help with this ⁣⁣
▫️𝐫𝐞𝐟𝐥𝐮𝐱: eat small frequent meals, liquids may be easier to consume (like protein shakes), avoid spicy/acidic/high fat (fried foods), stop eating 2 hrs before bed, go for a walk after eating, drink liquids in between meals⁣⁣
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𝗪𝐚𝐬 𝐭𝐡𝐞𝐫𝐞 𝐚𝐧𝐲𝐭𝐡𝐢𝐧𝐠 𝐝𝐢𝐟𝐟𝐢𝐜𝐮𝐥𝐭 𝐭𝐡𝐚𝐭 𝐲𝐨𝐮 𝐞𝐱𝐩𝐞𝐫𝐢𝐞𝐧𝐜𝐞𝐝 𝐢𝐧 𝐲𝐨𝐮𝐫 𝐭𝐡𝐢𝐫𝐝 𝐭𝐫𝐢𝐦𝐞𝐬𝐭𝐞𝐫? ⁣⁣
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With my last pregnancy (I am currently only 16.5 weeks with this pregnancy), I remember I had to eat smaller meals. Reflux wasn’t too bad for me. To get my extra calories I would consume protein shakes as a dessert or snack and eat slowly. Exercise becomes a little more difficulty, so I just made sure to continue to listen to my body and rest or slow down during the workout.
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#pregnancy #dietitian #pregnancynutrition #thirdtrimester #thirdtrimesternutrition #iinhealthcoach #nutrition #wellness #prenatalnutrition

How did you feel in your first trimester?⁣ ⁣ E

How did you feel in your first trimester?⁣
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Each time has been different for me:⁣
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First kid: nauseous all day, I listened to my body and ate foods I don’t usually eat weekly (like: pizza, bagel and egg sandwiches, take out), hated salads and veggies, peanut butter with apple or banana every night, worked out 5x/week in the am ⁣
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Second child: similar to above except I didn’t even have an appetite for anything (Not even pb which is odd for me!), My husband makes dinner most nights (nausea really hits at 4 pm), I eat when it is in front of me, still didn’t like veggies, into nuts and dried fruit, workouts 4-5x/week but not as intense, tired chasing a 16 month old⁣
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As a dietitian, I am here to tell you it is ok if you didn’t eat on point for the first trimester. I knew I was pregnant because I couldn’t eat a salad, my veggie intake was super low. I just tried to put them where I could like in my eggs, smoothies, on pizza, in sandwiches, etc. ⁣
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If you are having trouble just eating, find foods that you can enjoy without gagging instead of not eating at all.⁣
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This time is critical to grow the baby and your body may require more rest. Listen to your body! ⁣
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If you are struggling with your nutrition, reach out, I would love to help you! ⁣
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#dietitian #prenatal #womenshealth #iinhealthcoach #nutrition #pregnancy #pregnancynutrition #wellness #firsttrimester

Much needed hair (and mental) therapy this morning

Much needed hair (and mental) therapy this morning.
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@bohemianbalayage not only makes your hair feel & look awesome while encouraging you through the hours together. Thankful for the quiet hours of getting pampered and being with another entrepreneur that walks with the Lord. ⁣
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Opening up your own business is scary and can be lonely. These past couple months I have found other like-minded, Christian business owners that not only push me to be better in my craft, but also focus on the Lord during their journey. One being Lizzie. ⁣
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Surround yourself with people that have been in or walking through similar journeys. Remember to be cautious who you listen to and get advice from! ⁣
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Go follow @bohemianbalayage new salon @bohohousehair (coming soon) and make an appointment... she books up fast!⁣

Finishing off my sleep week with healthy snacks to

Finishing off my sleep week with healthy snacks to help your sleep that are filled with “sleep nutrients” (from my previous post). ⁣
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I have given you all the tools to get your sleep right. Time to put it into practice. Let me know how you turn out... in reality it will help a lot more than sleep!⁣
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If you are looking for an individualized approach for your nutrition and health goals, look no further!!! I am here taking most insurance plans, cash, and HSA. Feel free to DM me or email me at bittnutrition@gmail.com. ⁣
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Happy sleep friends!⁣
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#dietitian #healthysnacks #sleepfood #healthysleep #healthylifestyle #iinhealthcoach #sleepnutrition #sleep #nutrition #functionalnutrition #eatforsleep

More sleep tips for ya! Start with 1-2 of these t

More sleep tips for ya!

Start with 1-2 of these tips to start doing for better sleep. Little changes make a big difference. It may not be within a week or so, but think about your long term health! You should be sleeping 7-9 hrs of uninterrupted sleep per night! ⁣
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1. Stop eating at least 2 hrs before bed: digestion slows down during sleep⁣
2. Having the same times to eat throughout the day and go to bed/wake up: helps stabilize hormones and trains your biological clock⁣
3. Be consistent with regular physical activity: high intensity too close to bed could make difficult to sleep, find the best time and exercise for you. ⁣
4. Caffeine is a stimulant.. so it will increase your adrenaline and disrupt sleep. So maybe rethink that 3 pm coffee!⁣
5. Limit alcohol: “wine makes me go to sleep”... correct because it is a depressant and increases adenosine (a sleep-inducing hormone) BUT it won’t help you stay asleep or get the best sleep. ⁣
6. Limit spicy and high fat food: they can increase indigestion, especially when laying down for bed. ⁣
7. Consume nutrients like: tryptophan, melatonin, magnesium, vit b6, calcium (see previous post!)⁣
8. See a profession (like me!) if you want to figure what nutrients you are missing OR your physician if you think you have sleep apnea or other disorders disrupting your sleep. ⁣
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DM me or email me at bittnutrition@gmail.com if you are interested in improving your health, which can improve your sleep!⁣
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#dietitian #sleepnutrition #nutrition #wellness #iinhealthcoach #sleep #functionalnutrition #sleepnutrients

Like and save this post if you struggle with sleep

Like and save this post if you struggle with sleep!⁣
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Top 5 nutrients that help you fall asleep and get a good quality sleep. These are nutrients that are important for overall health, just try adding more to your meals and snacks throughout the day. ⁣
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🍒 𝐦𝐞𝐥𝐚𝐭𝐨𝐧𝐢𝐧 [helps regulate circadian rhythm]: eggs, fruit (cherries, grapes, pomegranates), veggies (tomato, broccoli), nuts & seeds, whole grains⁣
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🍫𝐦𝐚𝐠𝐧𝐞𝐬𝐢𝐮𝐦 [natural relaxant]: chocolate, dark leafy greens, soy, black beans, yogurt, avocado, banana, fish ⁣
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🍗𝐭𝐫𝐲𝐩𝐭𝐨𝐩𝐡𝐚𝐧 [amino acid that turns into serotonin, then converts to melatonin]: poultry, dairy, seafood, whole grains, nuts & seeds, legumes, fruits and veggies (green leafy veggies, bananas, apples, avocados) ⁣
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🌻 𝐕𝐢𝐭 𝐛𝟔 [helps convert tryptophan to melatonin]: sunflower seeds, pistachios, spinach, bananas, avocados, flax, fish, meat, prunes⁣
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🥛𝐜𝐚𝐥𝐜𝐢𝐮𝐦 [helps make melatonin]: dairy products, dark leafy greens, sardines ⁣
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More sleep and nutrition tips coming this week! Stay tuned!⁣
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If you want to dig deeper into your nutrition, let’s connect and see how I can help you! DM me or email me at bittnutrition@gmail.com !⁣
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#dietitian #sleepnutrition #iinhealthcoach #privatepractice #bittnutrition #sleepwell #sleep #magnesium #melatonin #vitb6 #calcium #tryptophan #nutrition

How many hours of sleep do you get a night during

How many hours of sleep do you get a night during the weekend versus week day night?⁣
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The recommended amount of sleep is 7-9 hours, but most are getting 6-6.5 hours or less.⁣
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Here are just some benefits that come with a good night sleep. ⁣
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If you missed my sleep and nutrition seminar with @reece_wilke from @hadukoacademy from 2/20, head on over to the link in my bio to hear the full version!⁣
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This week I will be providing tips and tricks for lifestyle and nutrition tips for better sleep. Stay tuned!!⁣
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If you want to dig deeper for your own individual nutrition plan, make sure to DM me or email me at bittnutrition@gmail.com to get you on my schedule! ⁣
I am taking most insurance plans, cash, or HSA!!⁣
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#sleepnutrition #sleep #healthyimmunesystem #musclegrowth #improvemood #weightmaintenance #dietitian #iinhealthcoach #nutrition #functionalnutrition

Don’t let poor sleep make you feel like your hea

Don’t let poor sleep make you feel like your head is spinning off like this banana!! ⁣⁣
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Sleep is so important for our health, mind, immune system, and healing. What you eat and your lifestyle can affect your sleep!⁣⁣
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Don’t be like this poor banana. Get a hold of your sleep and join me and my friend @reece_wilke from @hadukoacademy TOMORROW (2/20) on IG live at 12 pm as I talk about nutrition and sleep!⁣⁣
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PS. Go make this carrot cake banana bread... it won’t disappoint (plus you get some veggies in there 🤗)!⁣⁣
[link in bio]⁣
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#dietitian #sleepnutrition #nutrition #iinhealthcoach #foodblogger #dietitianblogger #freewebinar #sleep #bananabread #carrotcakebananabread #healthy #yummly #food #foodphotography #foodie

Eat for better sleep and sleep for better nutritio

Eat for better sleep and sleep for better nutrition! ⁣
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Join @reece_wilke from @hadukoacademy and I on Saturday (2/20) at 12 pm live! Right here on my IG or @hadukoacademy Facebook. (Replay on IG will be available)⁣
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FREE webinar on nutrition and sleep. ⁣
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If you want me to touch on anything specific share below ⬇️ or DM me!⁣
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#dietitian #healthcoach #iinhealthcoach #nutrition #wellness #bettersleep #nutritionforsleep #haduko #webinar #healthylifestyle

Eating healthy doesn’t have to be expense! You d

Eating healthy doesn’t have to be expense! You don’t have to shop at Whole Foods to get healthy groceries (even tho I do love Whole Foods). ⁣
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@aldiusa and @traderjoes are both great places to shop for healthy food and treats that will still keep you in budget. ⁣
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Here are just a few price comparisons from my receipts: ⁣
▫️organic eggs at Aldis $2.79 vs $4.49 at Shoprite⁣
▫️avocados are Aldis $.49 each vs $.89 at Shoprite ⁣
▫️organic whole milk at Aldis $3.19 vs $4.99 at Shoprite⁣
▫️organic almond milk at Aldis $2.59 vs $2.99 non-organic at Shoprite⁣
▫️egg whites at Aldis $2.95 vs $4.99 at Shoprite⁣
▫️blue tortilla chips at Aldis $1.37 vs $2.99 at Shoprite⁣
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I still shop at Shoprite where there are certain items I can only get there. But, we try our best to save wherever we can. I want to be an example for my clients and for people to realize you can eat healthy on a budget. ⁣
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Another point... stop spending stupid money on a ton of junk food and junk drinks. It will only leave you hungry quickly and you will eat more. Plus may lead you into a disease that will cost you in a few years! ⁣
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Share your favorite @aldiusa items! ⁣
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#healthyeating #eatinghealthyonabudget #savemoney #saveyourhealth #aldifinds #aldi #aldiusa #dietitian #healthyliving #healthcoach #iinhealthcoach

My love for this guy and summer weather... one sno

My love for this guy and summer weather... one snow fall is good and we can move on to warmer weather now.
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He was lucky enough to snow mobile this lake this winter. I’ll stick to visiting during the summer only.

Continue with Valentine’s Day week... the right

Continue with Valentine’s Day week... the right people by your side. ⁣
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They say you become like the top 5 people you hang around the most. So who are you surrounding yourself with? ⁣
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Here are just some characteristics of what your support system may look like...⁣
✔️tell you the honest truth (sometimes it hurts)⁣
✔️lead you back to the Lord ⁣
✔️actually listens to you ⁣
✔️makes you feel comfortable to be vulnerable ⁣
✔️able to trust (especially that it won’t turn into gossip)⁣
✔️encourage you to reach your goals ⁣
✔️open doors and arms to just be there for you and not say a thing when you are having a hard day⁣
✔️still respects you when their views may be different ⁣
✔️support each other equally ⁣
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I once believed I needed a lot of friends, through the years I have switched my mindset. I am able to read people very well and once I feel a block in the connection I back off. Because of this, I am able to invest and open up more in my small supportive group. ⁣
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These people know who they are, they know my deepest thoughts, my biggest business goals (when others would think I am a nut), and where I stand in my relationship with the Lord. I also know that about them too, we both invest in each other equally. ⁣
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I encourage you to find those people that can take you to the next level!⁣
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Share one characteristic that you look for in your support system? ⁣
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#motivation #dietitian #valentinesweek #supportsystem #5peopleyousurroundyourselfwith #encouragement #trust #iinhealthcoach #health #wellness #nutrition #trust

Continuing on my Valentines week with showing your

Continuing on my Valentines week with showing yourself more love. ⁣
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The only person you should believe in more than yourself is God, he can open doors that you never thought could be open— if you only believe fully in him. ⁣
[Jeremiah 29:11-13]⁣
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Have you ever believed in someone way more than you believed in yourself? You may have encouraged them more than you would ever encourage yourself... that is a great but, how about you show yourself the same respect? ⁣
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When you can believe in yourself, the whole world is yours to achieve what you want to go after!⁣
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Write down what is holding you back and work on pushing through those barriers. Remember you are not alone!! ⁣
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I am here to help you break through the barriers to better health. Let’s talk! ⁣
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#dietitian #motivation #believe #wellness #nutrition #iinhealthcoach #healthcoach #strivetobebetter #betterhealth

Valentine’s Day week is here. What a perfect tim

Valentine’s Day week is here. What a perfect time to remind yourself to treat yourself with love. These things are just some examples that should be daily and not just this week. ⁣
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This may not sound like a big deal to you, but yesterday I had chicken fingers that were breaded and homemade pizza for dinner. In the past I would take the breading off or not eat it. I ate it (and dipped it in sauce) with no regret. ⁣
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Such a small feat, but actually a reminder how far I have come with my relationship with food and the healthy life-long balance I have created. ⁣
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I am here to help my clients add nutritional foods into their day versus eliminate all the foods they are eating. ⁣
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I am here for you and want you to be the best caretaker for yourself (while you probably are for your kids and family). It’s time for you to show yourself love! ⁣
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Make an appointment today!⁣
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#dietitian #balanceddiet #intuitiveeating #valentines #healthislove #behealthy #iinhealthcoach #integrativenutrition #hearthealth #nutrition #wellness #enjoyfood

Move over cheese boards... chili board is the star

Move over cheese boards... chili board is the star for Super Bowl! ⁣
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I love chili because mine is made with either grass fed beef or ground turkey, tons of beans, tomatoes, peppers, onions, spices, and sometimes sweet potatoes! You can make chili healthy filled with veggies, fiber, and good quality protein! [click link in bio for instant pot chili shown here]⁣
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Creating a chili board makes everyone able to personalize their chili!⁣
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Toppings:⁣
🥑avocado⁣
🧀cheese⁣
🌶jalapeno⁣
🧅green onion⁣
🌮tortilla chips ⁣
🥛Greek yogurt or sour cream

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#foodblogger #dietitian #chiliboard #instantpotrecipes #instantpotchili #fiber #groundturkey #iinhealthcoach #superbowl #superbowlfood #footballfood #foodie #wellness #yummly

Healthier game day plays to take! ⁣ ⁣ Of cours

Healthier game day plays to take! ⁣
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Of course you can enjoy your favorite game day foods, even better when you create a balance of healthy food with them. ⁣
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Small swaps here and there may not even change the flavor of your favorite dips and foods. You won’t know until you try. Maybe this is the year to try when the groups are smaller! ⁣
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If struggling to find that balance with food and you find yourself binging when you get wings for the first time in forever. Let’s talk! I would love to help you create life long habits for your health! ⁣
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I am taking clients and would love to get you to a healthier place with your food!⁣
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#footballfoods #healthylifestyle #balance #healthyswaps #dietitian #iinhealthcoach #wellness #superbowlfoods #gamedayfood #eatwell #foodie

Who’s more excited for the super bowl just for t

Who’s more excited for the super bowl just for the food versus the game?—me! 🙋🏼‍♀️⁣
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Tortilla chips and guacamole are my fav so turn them into little football cups [link in bio]. Plus easy cleaning since the bowl is the skin of the avocado! ⁣
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What are you dipping into this Sunday?⁣
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#guacamole #football #superbowlfood #dietitian #footballfood #foodie #avocado #healthyfats #wellness #blogger #foodblogger #superbowl2021 #ontheblog #healthyfood #goodfood #iinhealthcoach

Going to pretend Bryce wanted to build a snow man.

Going to pretend Bryce wanted to build a snow man.. but really I have been waiting for the this time I had a kid as an excuse to build one.
He just wanted to walk on “easier snow” or take a ride in his car.
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