Personal RD

The heat is up and summer break is upon us. It’s time for lettuce wraps! You can literally put anything in a lettuce wrap for a low carb and super crunchy lunch on the go! I personally love this parchment paper hack from @daniellewalker - it hasn’t failed me yet! Here’s what’s in my lettuce wraps this week: *canned salmon: think tuna salad with more omega3s and less mayo. I mix canned wild salmon with plain Greek yogurt, avocado, dijon mustard, dill and celery. Delish and e...asy to prep ahead! *beet kraut *cucumber *hummus *sprouts What’s in YOUR lettuce wrap?? #lettucewraps #lettucewrap #salmon #salmonsalad #lowcarb #paleo #mediterraneandiet #antiinflammatorydiet #nourishyourbody #eatrealfood #culinarynutrition #plantpower #eatyourveggies #quickandeasymeals #healthyfood #healthylunch #healthylunchideas #lunchonthego #funwithfood #eatwithyourhands #homemadefood #picnicfood #packyourlunch #parchmentpaper #lettucewraphack #cookinghacks

Wanna know my little secret? I LOVE baby food prunes! So delish! I ate them before I even had a baby! It’s a great way to add sweetness to yogurt or cottage cheese or oatmeal without sugar and it sure helps with the ol’ Today’s breakfast for mom and baby was homemade seedy almond bread (recipe by @meghantelpner ) topped with pasture-raised whole milk ricotta & baby prunes instead of jam. Quick, easy, high fiber, tons of nutrients, way satisfying Not an ad btw - I don’t ...really care what baby food brand you buy if it’s just for some fruit puree. I get this one bc they have organic at the store by us. #babyfood #babyprunes #adultswholovebabyfood #prunes #prunes #toast #breakfast #quickandeasymeals #healthybreakfast #healthybrekkie #breakfastideas #funwithfood #guthealth #getthingsmoving #dietitianeats #confessionsofadietitian #morningfuel #culinarynutrition

The most delish #plantbased burger meal! *Lentil Burgers: lentils, egg, spices, crushed walnuts/nutritional yeast/pepitas *sun-dried tomato tapenade: pulse sun dried tomatoes, olives, oil, garlic and salt artichokes + lemon butter... *TJs lemony arugula salad mix #lentilburgers #lentils #artichokes #tapenade #arugula #bitterfood #guthealth #healthygut #immunehealth #healthyfood #healthyeats #dietitianeats #eatrealfood #plantpower #getcooking #homemadefood #culinarynutrition #culinarynutritionexpert #nourishyourbody #foodismedicine #eatplants

In this week’s episode of Case of the Mondays Dinner, I presume to you: Breakfast quesadillas! Eggs are my go-to meal when I either didn’t make it to the store or just do t feel like cooking. But sometimes eggs can get boring too so doing a switch by adding quesadillas or roasted tomatoes can suddenly make them exciting again! These are just scrambled eggs mixed with sautéed spinach, basil and sprouts. Usually I put the egg inside but when I’m extra hungry I’ll add them as a ...side to the quesadilla instead-more volume! Quesadilla is made with @sietefoods cassava tortillas, grass-fed mozzarella and avocado. Yum! #mondaymood #mondayfood #weeknightdinner #eggs #eggsfordinner #breakfastfordinner #breakfastquesadilla #easydinner #quickandeasymeals #familydinner #healthyfood #healthyeating #noreciperequired #getcooking #culinarynutrition #homemadefood #simplefood #dietitianeats

Are you a meat & potatoes kind of person? This dish will satisfy that hearty desire while also amping up fiber & antioxidants and without using tons of inflammatory oils. It’s all about balance *baby purple potatoes roasted in avocado oil, rosemary & sea salt *cauliflower roasted in avocado oil, cumin & Italian herbs *Paleo chicken sausages (@costco ) , sliced, seared and simmered in TJs red pepper sauce... *topped with a sprinkle of feta Tip! Fill up most of the bowl with cauliflower FIRST. Then top it off with potatoes and saucy meat. You’ll be super full and super satisfied! #meatandpotatoes #paleo #paleodiet #mediterraneandiet #eatrealfood #realmeat #bowlmeals #quickandeasymeals #healthyfood #healthyeats #simplefood #basicingredients #dietitian #dietitianeats #getcooking #funwithfood #homemadefood #balancedplate #cauliflower #fiber #nourishyourbody

This was not the meal I had planned over the weekend. On my calendar I wrote teriyaki salmon with broccoli & microwave rice pack. But for some reason teriyaki didn’t sound good last night and when I opened the microwave rice pack it was covered in mold So I pivoted & experimented with other ingredients on hand. Gotta say, I think this combo may be a new keeper! *crusted wild salmon: blend nutritional yeast, walnuts, pecans, lemon juice, avocado oil and TJs falafel mix in ...a food processor. Press mix onto salmon fillets and cook at 400 for 12 minutes. *toss broccoli and avocado oil, cumin, garlic powder and TJs Greek seasoning mix. Bake at 400 for 30min (add salmon when there is 12 min left) *quinoa: cooked in instant pot for less cook time & mixed with TJs herbed tahini sauce for flavor Would you make this?? #quickandeasymeals #healthyandeasy #noreciperequired #flexiblemealplan #basicingredients #kitchenstaples #favoritehealthyingredients #eatrealfood #mediterraneandiet #pescatarian #pegandiet #getcooking #homemadefood #funwithfood #culinarynutrition #culinarynutritionexpert #dietitian #dietitianeats #healthyfamilymeals #healthyfood #weeknightdinner #crustedsalmon #glutenfree #antiinflammatorydiet #onmytable

When you can’t decide on oatmeal toppings because #daylightsavings has you all kinds of *oatmeal: oats, amaranth, milk, shredded zucchini, shredded carrots, pumpkin pie spice *topping options: ricotta, plain yogurt, mixed nut butter, pear, walnuts, cranberry chia jam, raisins, maple syrup *and collagen coffee (bc daylight savings does NOT equal an extra hour of sleep when there’s an infant in the house )... #oatmeal #oatmealbowl #oatmealbar #oatmealtoppings #amaranth #amaranthoats #allthetoppings #somethingforeveryone #eatrealfood #onmytable

Happy Halloween from the Under Water Wroes! An octopus, a shark, a snorkeler and a...Hawaiian dude? #happyhalloween #wroeisme #familycostumesarethebest

Hi So when I posted about the Inbody and personal training a few days ago, I got a lot of questions about it and about the wellness center. Made me realize maybe a lot of you don’t know exactly what I do? Yes, I am a dietitian (hopefully you know that or I’ve done this page all wrong!), but I’m also the manager of St. Jude Wellness Center. The wellness center started as this awesome vision of St. Jude Medical Center to create a place of holistic health and functional well...ness within the medical network, which at the time 11 years ago was WAY ahead of its time. It has evolved into a beloved space of community and wellness for locals and even for those far away now that COVID pushes us into the digital world. Here’s what we do at the wellness center: *personal training private or in small groups: Our trainers all have specialties ranging from arthritic support to balance to cognition to prenatal to sports strengthening and recovery. Our tiny it mighty gym provides a super safe and supportive environment. *body composition assessments *pilates reformer: our studio studio is gorgeous and we never have more than 6 per class (at normal capacity) so its very personalized. *massage therapy: for migraine, immune support, chronic pain, prenatal, you name it! *breath coaching: for anxiety and stress management, pain management, heart health, birth prep. *dietitian: coaching sessions, cooking sessions and grocery tours! *private and small group yoga. *post-therapy pool: for those recently graduated from pool rehab *watsu: water shiatsu sessions *sound bath classes *programs for special conditions: Parkinson’s Disease, osteoporosis, arthritis, balance, prenatal, pelvic floor *COVID recovery online program *seasonal programs *online fitness and wellness Whew! I think I covered it all! I would love to see you at the wellness center or online! DM me or comment below on what you want to know about wellness or the center! #stjudewellnesscenter #stjudepride #wellness #lovewhatyoudo #dietitian #healthcoach #breahealth #healthybrea #breadietitian #healthandwellness

It’s time for some spoooooky chocolate pumpkin bites! Think Reese’s cups if the peanut butter got replaced with pumpkin pie filling. ...and if the machine was hopped up on too much sugar so they didn’t look perfect and the chocolate was messy Hop on over to @stjudewellnesscenter to see my tutorial on their IGTV and DM me your email if you don’t get their newsletter so I can send you today’s Wellness email with the recipe (and a bonus Halloween yoga flow!) Happy Almost Hallo...ween Friends! What are you dressing up as? Tell me in the comments below! #halloweentreats #healthyhalloween #healthytreats #sweettooth #pumpkinandchocolate #trickortreat

Last night’s deliciousness I just haven’t been in the mood for recipes this week. Throwing things together has been my low-energy jam. And these stuffed bell peppers met that need along with a powerful flavor punch! *baked bell pepper halves in avocado oil for 30 min to soften *sautéed fennel and spinach in avocado oil ... *soaked bulgur in boiling water foe 12 minutes *mixed sautéed veggies with bulgur, box of chorizo by @abbotsbutcher , can of diced fire roasted tomatoes, few leftover spoonfuls of TJs spicy red pepper sauce and some pepper jack cheese *stuffed mix into bell peppers and cooked another 10 minutes while I made a salad of arugula, feta, sunflower seeds and lemon vinaigrette *3 bell peppers = leftovers for lunch! #quickandeasymeals #noreciperequired #stuffedbellpeppers #bellpeppers #easyhealthymeals #simpleingredients #basicingredients #simplecooking #getcooking #homemade #eatrealfood #healthyfood #healthyeating #culinarynutrition #plantbased #plantpower #eatyourveggies #eatthebowl #stuffit

This is one of those meals that really doesn’t look like much but ends up being a surprise favorite! After dinner the hubs said wow, thAt was actually a great meal! Never underestimate simple, powerful flavors Instant Pot Veggie Curry *chopped green beans *chopped carrots... *diced fennel *dry green lentils *ginger *curry powder *turmeric *garlic powder *paprika *bone broth *coconut milk >cook on high for 15 minutes. Serve on quinoa (cooked in broth!) Top with cilantro and sea salt. Roasted Brussels *marinate chopped brussels in avocado oil, add favorite seasonings and roast at 415 for 20-30 minutes. #quickandeasymeals #instantpotcooking #healthyfood #healthymeals #familymealideas #plantbased #plantpower #eatyourveggies #lentils #lentilcurry #eatrealfood #savortheflavor #simpleeats #basicingredients

Get to know your body I have put a lot of work into figuring out the best movements and the best foods for my body. Because every single body is different and it takes time to figure your needs out. And as life changes, so do the body’s needs. I am a BIG believer in re-evaluating yourself regularly to assess how you are doing compared to your baseline. At @stjudewellnesscenter the Inbody body composition test shows fat, muscle, hydration and visceral status. This isn’t the b...e-all-end-all of health, but it’s a pretty good marker of metabolic health and can show changes over time. Swipe to see my past 3 Inbody results. One is my baseline. The second was from 6 months postpartum. I had lost my baby weight but a lot of that had come from muscle (which would explain my fatigue at the time) and I had gained a visceral point (midsection fat.) Was I still super healthy on paper? You bet. But was I where I knew my body felt it’s best? Nope. So I ditched the late night sweets (which had become a norm during breastfeeding) and I hired a trainer. @ewing.evanj listened to my goals of improving my functional strength (not a weight loss goal) and designed a program with pre- and post-tests for our weekly meet ups. I felt heard and I felt like I had an expert plan. I could feel myself getting stronger and more energized by the week and guess what? I surpassed my pre-test strength tests AND got back to my Inbody baseline in 6 weeks! That’s the 3rd result you see posted! It’s so cool to see my body fluctuate over time and know why those fluctuations happened! (That big peak was preggo!) It’s also so empowering to know I have the ability to make changes on my own. Knowledge (and an expert support team) is power! #bodycomposition #inbody #knowyourbody #knowyourbaseline #feelgoodinyourskin #goals #goalsetting #personaltrainer #bodyempowerment #physicalstrength #innerstrength #meaningfulmovement #functionalfitness @stjudewellnesscenter @ewing.evanj

When your mom drops off an incredible dinner just because and you take a photo mid-way to your first bite because it’s just too good to wait! *grilled flank steak in tamari sauce *grilled veggies in same sauce *roasted potatoes ... *crushed sesame seeds & sea salt #easymeals #healthyfood #eatrealfood #paleolifestyle #support #family #knowyourtribe #homemadefood #familymealdelivery #thanksmom

That mish-mash on the right there is probably one of my favorite ways to cook with squash: Miso a roasted Delicata & Tofu! Fall is my favorite flavor season but sadly my husband does not share my enthusiasm for all things pumpkin spice So I am constantly on the hunt for ways to use seasonal veggies in non-traditional flavors and this miso dish is a constant hit! Plus it’s easy to prep ahead so you only have 15 minutes of cook time when you’re ready to eat! *sliced delicata... squash (honestly you could use any squash) *cubed or sliced tofu *sesame oil *tamari *miso *rice vinegar *garlic Toppings: sesame seeds or furikake, cilantro, green onion >toss squash in some avocado or sesame oil and roast at 400 for 40 minutes. While roasting, marinate tofu in mixture of remaining ingredients. When done roasting, pour tofu and marinade over top. Stop here and refrigerate if not eating right then. Otherwise, pop back in the oven for another 15. Serve with toppings. #easymeals #healthyfood #healthyeating #familymeals #eatrealfood #savorysquash #delicatasquash #squashrecipes #tofu #fallfood #fallflavors #plantbased #plantforward #eatyourveggies #culinarynutrition #getcooking #homemadefood

Are you camp PSL or camp PSS? That’s Pumpkin Pie Smoothie for those of you wondering, and yes I think I made that acronym up This smoothie has everything: veggies, protein, fat, and of course, pumpkin! Give it a whirl and then think outside the box for uses. Perhaps pour it over oats and chia for a breakfast bowl? Or freeze into popsicles? Or add gelatin for a pumpkin pudding? What are your ideas so we can drink this smoothie all fall long?? For 2 servings:... *1 frozen banana *1// can pumpkin *1/2 cup cauliflower rice *1/2 cup plain kefir *2 Tbls almond butter *1 serving collagen protein powder *1 tsp pumpkin pie spice *1 tsp vanilla #pumpkinspice #pumpkinseason #pumpkinspiceeverything #smoothie #healthysmoothies #proteinsmoothie #pumpkinsmoothie #culinarynutrition #funwithfood #drinkyournutrients #pss ***From cooking class with @stjudewellnesscenter

When you dig through the freezer looking for broth and stumble upon crusted goat cheese medallions! Struck gold! *roasted pork chop *arugula tossed in mustard vinaigrette and topped with toasted, crusted goat cheese medallions *roasted brussels ... #fancymeals #eatrealfood #goatcheese #goatcheesemedallions #greenmeansgo #freezerfinds #freezeyourleftovers #whynot

Artichokes make any mea fee special don’t they? There is just something so posh about them This was our super fancy anniversary dinner at home. We both cooked together, set the table nicely, drank champagne and looked through our wedding album after dinner. With a new baby and a pandemic making out 6th year more different than the rest, this celebration get just right and yes, we let V in on the fun too-no bubbly for her yet though!... *grilled lemon pepper chicken *arugula and beet salads with balsamic-dijon dressing *artichokes with garlic butter #celebrationdinner #noreciperequired #eatrealfood #eatathome #fancyveggies #beets #artichoke #artichokesaresoposh

6 years! Which for us, means 12 years together total ( bc SOMEONE dragged his feet ) Despite his procrastination, I love this man with all my heart. No one makes me laugh harder. No one pushes me to think more critically. No one makes me feel safer. And no one could be a better dad to baby V. Happy 6 years #wroeisme #6years

I made my favorite pasta dish of all time and forgot to take a picture before we ate it all! Anyone else totally in need of a weekend? So here’s the recipe and the pasta I used. Enjoy! #pasta #legumepasta #proteinpasta #pastanight #bloodsugarbalance #carbcontrol #healthypasta #favoritepastadish #familyfavorite #eatrealfood #weekendmood #fridayeats #ineedaweekend