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djblatner Dawn Jackson Blatner, RDN,CSSD @djblatner mentions
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<span class="emoji emoji1f331"></span>Sunday Superfood Swap<span class="emoji emoji1f343"></span> Spinach Dip Edition! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ SPINACH DIP IS A PARTY CLASSIC. I love ...
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Sunday Superfood Swap Spinach Dip Edition! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ SPINACH DIP IS A PARTY CLASSIC. I love the taste, but its nutrition stats are … HORRIBLE! So, I've got a great SWAP for all of us SPINACH DIP lovers. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ DROP the sour cream & mayo in traditional spinach dip and SWAP to 2% plain ... 🌱Sunday Superfood Swap🍃
Spinach Dip Edition!
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SPINACH DIP IS A PARTY CLASSIC. I love the taste, but its nutrition stats are … HORRIBLE! So, I've got a great SWAP for all of us SPINACH DIP lovers💕.
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DROP the sour cream & mayo in traditional spinach dip and SWAP to 2% plain Greek yogurt. You get all the creamy goodness but for a 1/4 cup serving you SAVE more than 150 calories, REDUCE the saturated fat by 90%, and get 6X the protein!🎉💃
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Two other 🔝TIPS for better-for-you SPINACH DIP:
1) Use an organic spinach dip seasoning packet! Traditional spinach dip seasoning packets contain all sorts of C.R.A.P. inside. C.R.A.P. like white sugar, hydrogenated oil, artificial colors, and preservatives.
2) Resist the urge to serve your dip in a bread bowl! Serve it in a cute dish alongside LOTS of veggies and whole grain seed crackers.

I dip. You dip. We dip.
What’s YOUR favorite party dip???
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#sundayswap #superfoodswap #superfoods #spinach #spinachdip #greekyogurt #healthyish #snackbetter #bettersnack #appetizer #snacks #snacktime #butfirstsnacks #healthylife #partyfood #dip #partydip #superfood #nutritiontips #healthtips #nutritionist #dietitian #rdchat #eatyourgreens #healthylifestyle #cutthecrap #amirite #christmasfood #christmastime #happyholidays
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<span class="emoji emoji1f355"></span><span class="emoji emoji1f35d"></span>🌮🥡 Don't know what to make for dinner or got leftovers? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Make your next meal SIMPLE ...
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🌮🥡 Don't know what to make for dinner or got leftovers? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Make your next meal SIMPLE & HEALTHY by putting ANYTHING on THE GREEN BASE! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The # 1 thing I tell clients that should always be in their fridge, without a doubt, is washed & ready leafy greens. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Arugula, ... 🍕🍝🌮🥡
Don't know what to make for dinner or got leftovers?
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Make your next meal SIMPLE & HEALTHY by putting ANYTHING on THE GREEN BASE!
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The # 1 thing I tell clients that should always be in their fridge, without a doubt, is washed & ready leafy greens.
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Arugula, baby spinach, kale mix, spring greens, shredded cabbage, romaine…stock up! Leafy greens are real miracle workers for health. You can use them for salads, but my favorite way to use them is THE GREEN BASE.
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THE GREEN BASE = Put greens in a bowl & then put whatever you are going to eat on top.💥Done.💥
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This week (& beyond), aim to put almost anything you eat on a THE GREEN BASE. My favs:
– Pasta: Put hot noodles on greens to wilt perfectly
– Pizza: Cut pizza into squares & use as croutons
– Tacos: Turn taco night into taco salad night
– Steak & potatoes: Top greens w/dinner classics
– BBQ meats: Combine sweet BBQ+bitter greens
– Chinese takeout: Dump 1/2 your usual on the greens
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What will you put on THE GREEN BASE?
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#thegreenbase #greenbase #leafygreens #eatyourgreens #moreveggies #eatmoreveggies #quickandeasy #simpledinner #easydinnerideas #dinnerideas #healthydinner #healthtip #healthtips #nutritiontips #dietitian #nutritionist #rdchat #djbapproved #quickmeals #mealprep #mealplanning #healthymeal #healthinspo #easymeals #freshideas
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<span class="emoji emoji1f384"></span><span class="emoji emoji1f389"></span>🥂 Do you have a Holiday Party Strategy? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ With holiday party-going in full swing and ...
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🥂 Do you have a Holiday Party Strategy? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ With holiday party-going in full swing and so many more to come before the new year, having strong party strategies makes it possible to enjoy the season without feeling heavy, tired, & bloated. My FAVORITE party strategy is to USE ... 🎄🎉🥂
Do you have a Holiday Party Strategy?
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With holiday party-going in full swing and so many more to come before the new year, having strong party strategies makes it possible to enjoy the season without feeling heavy, tired, & bloated.

My FAVORITE party strategy is to USE A PLATE instead of mindlessly grazing.💥
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Instead of standing next to the food & drink table all day and grazing on little bits of all of the things that you LIKE, check out the spread and pick out a few things that you LOVE and eat a full helping of those on a PLATE. You will naturally eat less this way and actually ENJOY your food instead of mindlessly munching all day and not realizing what you even ate. Pro-Tip: Same strategy works for DESSERT...pick the one you LOVE, put it on a PLATE, eat & enjoy. Instead of picking at various desserts and never feeling quite satisfied.
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A PLATE gives you ownership of the food choices you’re making. Instead of feeling like a victim of your random, mindless, grazy food choices...a PLATE helps you feel empowered.💥
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#holidayparty #holidayparties #holidays #happyholidays #seasonsgreetings #holidaze #healthyholidays #strategies #healthystrategies #partygoing #partygoers #djbapproved #nutritiontips #nutritionexpert #nutritionist #rdchat #dietitian #holidaytable #holidayfoods #christmas #christmastime #holidaycocktails #cocktails #holidaystyle #holidaylove
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<span class="emoji emoji2049"></span>️<span class="emoji emoji2753"></span><span class="emoji emoji2049"></span>️<span class="emoji emoji2753"></span> What's For Dinner Wednesday? Tonight it's an EASY EGG ROLL SKILLET.<span class="emoji emoji1f4a5"></span>⠀⠀⠀⠀⠀⠀⠀⠀⠀ All the ...
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What's For Dinner Wednesday? Tonight it's an EASY EGG ROLL SKILLET.⠀⠀⠀⠀⠀⠀⠀⠀⠀ All the goodness you'll find inside an egg roll minus the fried shell. Just 1 skillet + 8 ingredients + 20 minutes = VEGGIE LOADED dinner. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You can also bring this to a holiday party! Just ... ⁉️❓⁉️❓
What's For Dinner Wednesday?
Tonight it's an EASY EGG ROLL SKILLET.💥⠀⠀⠀⠀⠀⠀⠀⠀⠀
All the goodness you'll find inside an egg roll minus the fried shell. Just 1 skillet + 8 ingredients + 20 minutes = VEGGIE LOADED dinner.🙌
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🎄You can also bring this to a holiday party! Just scoop the egg roll mix into lettuce cups and you'll have a great appetizer!🎄
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How to:
1) Allow your skillet to heat up over medium heat for 3-4 minutes.
2) Add 2 teaspoons toasted sesame oil to the pan, let it warm for 30 seconds.
3) Add chopped onion to the pan and saute until translucent, about 4 minutes.
4) Add 1lb. ground chicken thighs, 2 tablespoons of coconut aminos (or soy sauce), 1 tablespoon fresh grated ginger, and 2 teaspoons fresh chopped garlic to the pan and cook until chicken is no longer pink, about 10 minutes.
5) Once chicken is done, turn off the heat and add your veggies: shredded carrots, purple cabbage, coleslaw mix. Stir everything together.
6) Serve in bowls on top of more of the veggies and sprinkle on chopped green onion. Optional: add cooked brown rice to your bowl for some whole grain goodness & sprinkle on some toasted sesame seeds.
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SHOPPING LIST:
· Toasted sesame oil
· 1 medium white onion
· 1lb. ground chicken thighs
· Coconut aminos or soy sauce
· Fresh ginger
· Fresh garlic
· Shredded veggies: carrots, purple cabbage, coleslaw mix
· 1 bunch green onions
Optional:
· Brown rice
· Sesame seeds
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What are you making for dinner tonight?
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#wfdw #whatsfordinnerwednesday #eggrollskillet #eggroll #skillet #skilletdinners #onepandinner #onepanmeal #easyrecipes #healthyrecipe #20minutedinner #fastdinner #whatsfordinner #weeknightdinner #holidayfood #holidaypartyfood #dietitian #nutritionist #rdchat #djbapproved
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⠀⠀⠀⠀⠀⠀⠀⠀ <span class="emoji emoji1f4a3"></span> #TRUTHBOMB<span class="emoji emoji1f4a3"></span> I used to say "All foods fit" when people would ask about eating a certain ...
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⠀⠀⠀⠀⠀⠀⠀⠀ #TRUTHBOMB I used to say "All foods fit" when people would ask about eating a certain food. But now I add: BUT SOME FIT BETTER THAN OTHERS.😯 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ WHY? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Because, it's TRUE! Some foods DO have more nutrition & are better to fuel/protect/nourish our body than ... ⠀⠀⠀⠀⠀⠀⠀⠀
💣 #TRUTHBOMB💣
I used to say "All foods fit" when people would ask about eating a certain food. But now I add: BUT SOME FIT BETTER THAN OTHERS.😯
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WHY?
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Because, it's TRUE! Some foods DO have more nutrition & are better to fuel/protect/nourish our body than others!!!
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I believe that we can eat the foods we WANT… but we can do it BETTER! Especially when we are in charge of making it. We can make our favorite craveable foods BETTER usually by changing a few minor things in a recipe or by upgrading some of the ingredients. Need some suggestions? Look at my entire insta feed!👀🔍😘
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Even when we aren't in control of the food, like when dining out, or buying something pre-made, or someone else is cooking, there is always a way to make a meal BETTER 🤔👉Eat what we LOVE not little bits of everything we LIKE ... Ask for substitutions ... Downsize the less nutritious parts of a meal while loading up on veggies ... Slow down, chew & enjoy.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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No foods are off limits, but there are BETTER FOR YOU foods that will keep you healthier & feeling your best. The key: Find FUN ways to keep BETTER FOR YOU foods in the daily rotation so BOTH your mind & body are satisfied. xoxo
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Do you think All foods fit, but some better than others?
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#djbapproved #allfoodsfit #somebetterthanothers #smallchanges #progressnotperfection #eatwhatyoulove #eatwhatyoucrave #dobetter #downsize #substitute #optout #moreveggies #superfoodswap #superswap #eatbetter #takecontrol #nutritiontips #healthtip #nutritionexpert #dietitian #rdchat #nutritionist #healthinspo
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NO-RECIPE PARTY FOOD ⠀⠀⠀⠀⠀⠀⠀⠀⠀ With the holiday season in full swing, I'm in need of some easy ...
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NO-RECIPE PARTY FOOD ⠀⠀⠀⠀⠀⠀⠀⠀⠀ With the holiday season in full swing, I'm in need of some easy party food ideas. Anyone else? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Ditch stressful "made from scratch" appetizers. Ditch those frozen junk food heat & eat snacks. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Let's serve our guests these 2-INGREDIENT >> ... NO-RECIPE PARTY FOOD
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With the holiday season in full swing, I'm in need of some easy party food ideas. 🎉 Anyone else?
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Ditch stressful "made from scratch" appetizers.
Ditch those frozen junk food heat & eat snacks. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Let's serve our guests these
2-INGREDIENT
>> REAL FOOD <<
NO-FUSS
APPETIZERS
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So easy there's
NO-RECIPE required!
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What I LOVE about these party apps is that they keep your guests healthy!! They are all real food snacks that let PRODUCE take center stage.
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👉Apple Slices + Brie
Rub lemon on apple slices to prevent browning.
You can also use pear slices.
👉Steamed Asparagus + Prosciutto
Lightly steam asparagus. Let cool and then wrap each one w/ a slice of prosciutto.
👉Avocado Slices + Everything Seasoning
Buy pre-made seasoning or make w/ salt, poppy seeds, sesame seeds, dried garlic, dried onion.
👉Sweet Potato Fries + Tahini
Cut potatoes to look like fries, toss in avocado oil, roast at 425℉ for 30 minutes, flipping once.
👉Endive Lettuce + Herbed Goat Cheese
Put a little cheese in each lettuce leaf. Optional: add pomegranate seeds & crushed nuts.
👉Broiled Zucchini Wedges + Parmesan
Broil parm onto zucchini for 3 minutes. Optional: serve w/ warm unsweetened pasta sauce.
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✨Bonus!✨
What goes well w/ Easy Party Food?
COZY COCKTAILS of course!
⤴️Click the link in my profile for 3 superfood winter cocktails!!!⤴️
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🧀Sunday Superfood Swap🧀 Swap crackers to ENDIVE leaves! You’ll get MORE vitamin C eating those ...
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🧀Sunday Superfood Swap🧀 Swap crackers to ENDIVE leaves! You’ll get MORE vitamin C eating those delicate endive leaves. Plus you’ll SAVE 20 calories for each cracker you drop and swap for an endive leaf. ⠀⠀⠀⠀⠀⠀⠀⠀ My favorite cheese for endive is soft herbed goat cheese. Great as-is or ... 🧀Sunday Superfood Swap🧀

Swap crackers to ENDIVE leaves! You’ll get MORE vitamin C eating those delicate endive leaves. Plus you’ll SAVE 20 calories for each cracker you drop and swap for an endive leaf. ⠀⠀⠀⠀⠀⠀⠀⠀
My favorite cheese for endive is soft herbed goat cheese. Great as-is or with a few pomegranate seeds or crushed nuts on top.
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🍏BONUS: You also can use thin apple slices for a cracker swap (tossed in lemon juice to prevent browning).
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Have you ever had goat cheese & endive??? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#sundayswap #superfoodswap #superfoods #cheese #cheeseandcrackers #goatcheese #endive #snackbetter #bettersnack #produceandprotein #snacks #snacktime #butfirstsnacks #healthylife #nutritiontips #healthtips #nutritionist #dietitian #rdchat #healthylifestyle
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<span class="emoji emoji1f525"></span>🍋🚰 HOT 🍋 WATER = perfect morning hydration HOW TO: Cut a lemon into 4 wedges. Each morning squeeze ...
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🍋🚰 HOT 🍋 WATER = perfect morning hydration HOW TO: Cut a lemon into 4 wedges. Each morning squeeze a wedge into 8-12 ounces almost boiling water & throw the whole wedge into the mug. You can also add a few shakes of cayenne for a real wake-me-up. I LOVE seeing the sunny yellow wedge floating ... 🔥🍋🚰
HOT 🍋 WATER = perfect morning hydration

HOW TO: Cut a lemon into 4 wedges. Each morning squeeze a wedge into 8-12 ounces almost boiling water & throw the whole wedge into the mug. You can also add a few shakes of cayenne for a real wake-me-up. I LOVE seeing the sunny yellow wedge floating around in there (especially this time of year☁️❄️). Pucker Up Sunshine!

5 REASONS TO JOIN THE HOT LEMON WATER CLUB:
1. Craving Buster: Sour & bitter foods reset taste buds to help you crave less sweet stuff.
2. Immune Boost: Lemon contains immune-boosting vitamin C.
3. Energy Kick: Staying well hydrated keeps energy levels naturally high.
4. Appetite Help: Water before meals decreases appetite so you naturally eat less.
5. Mental Jumpstart: Starting the day with hot lemon water gives you the feeling that you’ve already done something good for your body. It puts you mentally on track to have a healthy day and can snap you out of a less-than-healthy eating streak.

PS: You can drink hot lemon water along side your usual AM coffee. You don’t have to pick one over the other, have BOTH!
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#hotlemonwater #healthyhydration #hydration #lemonwater #lemons #drinkmorewater #hydrate #h2o #healthyhabits #healthtips #healthylife #createbetterhabits #soothing #drinkwater #djbapproved #highenergy #cravingbuster #mentaljumpstart #vitaminc #moodbooster #hlw #puckerup #eatingwell #buzzfeedhealth #huffposttaste
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 #ad <span class="emoji emoji1f6a8"></span>New Recipe Alert!<span class="emoji emoji1f6a8"></span> I LOVE carrot cake! Who’s with me?!! So I just created a carrot cake inspired ...
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#ad New Recipe Alert! I LOVE carrot cake! Who’s with me?!! So I just created a carrot cake inspired oatmeal recipe for @Quaker … complete with a frosting drizzle! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I love using Quaker Oats in my recipes because they are one of the most convenient sources of fiber, and provide ... #ad
🚨New Recipe Alert!🚨
I LOVE carrot cake! Who’s with me?!! So I just created a carrot cake inspired oatmeal recipe for @Quaker … complete with a frosting drizzle!
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I love using Quaker Oats in my recipes because they are one of the most convenient sources of fiber, and provide the soluble fiber beta-glucan, which may help to lower cholesterol levels, and reduce the risk for heart disease. Eating 3g of soluble fiber from oatmeal daily as part of a diet low in fat and cholesterol may reduce the risk of heart disease, and a serving of Quaker Old Fashioned Oats provides about 2 grams.

If you want to learn more about how Quaker Oats are the ♥️HELPER OF HEARTS♥️, check out this new VIDEO w/ me & @RosarioDawson. Click the link in my bio to watch now.👆
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🥕Carrot Cake Oatmeal w/ Greek Yogurt Frosting🥕
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A heart healthy diet should include whole grains, fresh fruits and vegetables, low fat dairy, lean protein and legumes, and should limit fat, saturated fat, cholesterol and sodium. This recipe provides at least 1g soluble fiber per serving. Experts recommend that to maintain good health, no more than 10% of your calories should come from saturated fat, and no more than 20-35% of daily calories should come from total fat. This recipe has 8g of total fat.
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Ingredients:
1/2 cup Quaker Old Fashioned Oats
3/4 cup unsweetened plant milk
1/2 cup grated carrots
2 teaspoons chopped pecans
1 teaspoon raisins
1 teaspoon vanilla extract
1/2 teaspoon cinnamon
1/4 teaspoon ground ginger
2 tablespoons non-fat Greek yogurt
1 teaspoon pure maple syrup

In a single serve bowl or mug, mix Quaker oats, plant milk, carrots, pecans, raisins, vanilla, cinnamon and ginger. Microwave for 90 seconds and stir. In a separate small bowl, mix together yogurt and maple syrup. Drizzle on oatmeal.

#Quaker #oats #oatmeal #hearthealth #helperofhearts #carrotcake
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<span class="emoji emoji2049"></span>️WFDW<span class="emoji emoji2049"></span>️ What's For Dinner Wednesday? Tonight it's VEGETARIAN SKILLET ENCHILADAS! ⠀⠀⠀⠀⠀⠀⠀⠀ <span class="emoji emoji1f449"></span>Just ...
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️WFDW️ What's For Dinner Wednesday? Tonight it's VEGETARIAN SKILLET ENCHILADAS! ⠀⠀⠀⠀⠀⠀⠀⠀ Just 9 ingredients + 35 minutes = EASY weeknight meal. NOTE: It makes a lot so it’s great for a crowd or if you want plenty of leftovers! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Let's do this: 1) Heat oven to 400°. 2) ... ⁉️WFDW⁉️
What's For Dinner Wednesday?
Tonight it's VEGETARIAN SKILLET ENCHILADAS!
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👉Just 9 ingredients + 35 minutes = EASY weeknight meal. NOTE: It makes a lot so it’s great for a crowd or if you want plenty of leftovers!
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👉Let's do this:
1) Heat oven to 400°.
2) Make easy enchilada sauce: Mix together a 28oz. can no-salt-added tomato puree + 4oz can diced green chilies + 4 tablespoons chili powder. Set aside.
3) Get ingredients prepped:
· Very finely chop 1 large white onion & 1 large zucchini (a fine chop helps veggies cook faster).
· Open 1 container of spinach, 1 can of refried black beans, 1 pkg sprouted corn tortillas, and pkg of shredded Mexican cheese.
4) Start layering:
Smother a few spoonfuls of enchilada sauce on the bottom of your skillet or other oven-safe pan👉coat 4 tortillas with ~1/3 of the black beans and lay evenly across pan on top of the sauce (there will probably be some overlapping)👉put down a layer of the spinach👉add some of the diced onion & zucchini👉spoon on more enchilada sauce to cover veggies👉top with shredded cheese👉👉Repeat until you have 3 layers.
5) Cover the pan with a lid or aluminum foil & bake for 25 minutes.
6) Remove lid/foil, bake an additional 10 minutes.
7) Remove from oven. Optional: top with sliced fresh jalapenos & cilantro.
!!ENJOY!!
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SHOPPING LIST:
· 28oz. can tomato puree (no salt added)
· 4oz. can diced green chiles
· 15oz. can refried black beans
· 1 pkg (12ea) sprouted corn tortillas
· 1 large onion
· 1 large zucchini
· 5oz. container baby spinach
· 12oz. pkg shredded Mexican cheese
· optional: 1 large jalepeño, 1 bunch cilantro
Pantry items:
· chili powder
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👉What are YOU making for dinner tonight?
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#wfdw #whatsfordinnerwednesday #vegetariandinner #vegetariandinnerideas #skillet #skilletdinners #onepandinner #onepanmeal #vegetarianrecipes #vegetarian #veggiedinner #enchiladas #whatsfordinner
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 #ad Looking for FUN, EASY food to serve at holiday parties? You gotta try THIS… @EgglandsBest ...
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#ad Looking for FUN, EASY food to serve at holiday parties? You gotta try THIS… @EgglandsBest EGG BAR! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I’ve tested this at parties & EVERYONE loves it. Plus it’s healthy and there’s NO. COOKING. NECESSARY. That leaves more time & energy to P-A-R-T-Y! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here’s how ... #ad
Looking for FUN, EASY food to serve at holiday parties? You gotta try THIS…
@EgglandsBest EGG BAR!
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I’ve tested this at parties & EVERYONE loves it. Plus it’s healthy and there’s NO. COOKING. NECESSARY. That leaves more time & energy to P-A-R-T-Y!🎉
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Here’s how to do an EB Hard-Cooked Egg Bar:
- Cut EB hard-cooked peeled eggs in half lengthwise. Note: You can hard boil your own EB eggs, but to save time I use EB Hard-Cooked Peeled Eggs that are ready-to-eat.
- Set the egg halves out on a cutting board or plate and surround them with cute bowls filled with different toppings.👇Read below for my favorite toppings.
- Let guests top their own eggs any way they like. Let the creativity begin.
- Pro-Tip: Account for people to eat 2-4 halves per person. They will go fast!
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My 12 favorite toppings (other than sea salt & pepper):
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Capers
Chives 🌱
Everything seasoning
Crumbled bacon 🥓
Grainy mustard
Fresh dill 🌱
Horseradish
Hot sauce 🔥
Kimchi
Guacamole 🥑
Hummus
Smoked salmon🐟
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EB eggs are the only eggs I feed my family & friends because of their great taste and superior nutrition such as 6X more vitamin D, 25% less saturated fat, 2.5X more omega-3, and 10X more vitamin E than ordinary eggs.
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Be a Better Exerciser... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Great exercisers are CONSISTENT. Consistency is the KEY ...
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Be a Better Exerciser... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Great exercisers are CONSISTENT. Consistency is the KEY to seeing results. I have the SECRET to being a consistent exerciser...it's a technique I call: Habit First, Effort Later First get into the habit of just SHOWING UP. Don't worry about ... Be a Better Exerciser...
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Great exercisers are CONSISTENT.
Consistency is the KEY to seeing results.

I have the SECRET to being a consistent exerciser...it's a technique I call:

Habit First, Effort Later

First get into the habit of just SHOWING UP. Don't worry about sweating & killing yourself with EFFORT.

EXAMPLE of Habit First, Effort Later:
Yesterday I didn't feel like exercising. So I told myself all you gotta do is SHOW UP. Meaning...just get exercise clothes on, go to the gym, walk the slowest mile of your life on the treadmill, and then leave. No sweat or effort necessary.

And guess what happened? Getting dressed and walking a slow mile didn't seem so hard, so I was able to SHOW UP...and once I was on the treadmill I wanted to do much more than a slow mile. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
BOTTOM LINE:
First create the HABIT of getting dressed & doing a "little" something.

Once you show up, most days you'll want to put in more EFFORT than you thought. You'll want to walk a little further/faster, lift a little heavier, or spin a little faster. Naturally.
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#habitfirst #effortlater #buildbetterhabits #betterhabits #showupforyourself #showup #nosweat #betterexercise #exercise #exercisesecret #fitspo #fitnessinspiration #getsweaty #asweatlife #dosomething #inspireyourself #getafterit #easyeffort #effortless #healthylife #healthinspo #healthtips #healthyhabits
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Are you eating BEETS? Here are 5 reasons you should be: 1) Beets can lower blood pressure<span class="emoji emoji2b07"></span>️ 2) ...
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Are you eating BEETS? Here are 5 reasons you should be: 1) Beets can lower blood pressure️ 2) Beets can rev-up energy️ 3) Beets may help boost brainpower🧠 4) Beets help with regularity 5) Beets are loaded with antioxidants Read the full article on @preventionmag through the link ... Are you eating BEETS?
Here are 5 reasons you should be:
1) Beets can lower blood pressure⬇️
2) Beets can rev-up energy⚡️
3) Beets may help boost brainpower🧠
4) Beets help with regularity💩
5) Beets are loaded with antioxidants💥
Read the full article on @preventionmag through the link in my profile. You just can’t “beet” them. xx
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#friyay #beets #beetjuice #poop #lowerbloodpressure #bloodpressure #healthbenefits #healthtips #brainpower #energybooster #antioxidants #nutritiontips #nutritionexpert #superfoods #superfoodswap #superswap #preventionmagazine #healthinspo #healthylifestyles #eatbetter #eatbeets #eatmoreplants #weekendvibes #mealplanning #mealprep #beetpowder #rootvegetables #healthysnacks #healthier #healthyish
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Don't wait until you "figure it all out.” I'll let you in on a secret <span class="emoji emoji1f511"></span><span class="emoji emoji1f513"></span>🤫: NOBODY has it all figured ...
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Don't wait until you "figure it all out.” I'll let you in on a secret 🤫: NOBODY has it all figured out. And there’s never a perfect time. If I waited until I had everything figured out I never would have started my business, got married, moved into a new house, soooooo many things. Everyday ... Don't wait until you "figure it all out.”
I'll let you in on a secret 🔑🔓🤫: NOBODY has it all figured out. And there’s never a perfect time.
If I waited until I had everything figured out I never would have started my business, got married, moved into a new house, soooooo many things. Everyday I'm still figuring things out. But living life on pause, waiting ... does not make a fun-filled life of learning, adventure, success.
If you have something you've been putting off for the "right time"⏰ … start NOW, take one baby step👶👟. Inspiration comes while you’re DOING the work.
You will find your way. You just gotta start.
If you fail ... OK🤷‍♀️. You tried. You learned something. You'll be better, stronger, and wiser for it.
Then, BEGIN AGAIN.🌄🌅
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👁Visual Wisdom Wednesday👁 Can you SEE the differences between these two plates?<span class="emoji emoji1f440"></span> They both have ...
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👁Visual Wisdom Wednesday👁 Can you SEE the differences between these two plates? They both have healthy choices...but the one on the RIGHT has nearly TWICE the calories...because of just a FEW SMALL differences. 🍽 LEFT PLATE (400-ish): 3oz grass-fed burger + 1/2 cup sweet potato fries ... 👁Visual Wisdom Wednesday👁
Can you SEE the differences between these two plates?👀 They both have healthy choices...but the one on the RIGHT has nearly TWICE the calories...because of just a FEW SMALL differences.
👈🍽
LEFT PLATE (400-ish): 3oz grass-fed burger + 1/2 cup sweet potato fries + 1 cup veggies + 1 tablespoon ranch dressing.
👉🍽
RIGHT PLATE (800-ish): 4oz grass-fed burger + 1/4 avocado + 1/2 sprouted whole grain english muffin + 3/4 cup sweet potato fries + 1 cup veggies + 2 tablespoons ranch dressing.
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LESSON: Calories-ish add up fast... with only a few SMALL HEALTHY additions.
Here are some of my go-to Visual Wisdom rules...
FOR EACH PLATE:
1) Choose fav ONE grain: Potatoes OR Bun, not BOTH.
2) Choose fav ONE fat: Avocado OR Dressing, not BOTH.
3) Choose fav ONE protein & double check size.
4) Enjoy your veggies, as many as you want.🥦🥕🥗

SAVE this post 👆to keep your VISUAL WISDOM sharp.
For more on visual wisdom, additional recipes, and tips...CLICK the link in my profile.
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I was on @goodmorningamerica this morning talking fresh veggies vs. frozen veggies and @consumerreports ...
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I was on @goodmorningamerica this morning talking fresh veggies vs. frozen veggies and @consumerreports latest rankings of the best tasting and most nutritious frozen vegetables. Watch the full segment through the link in my profile. Lots of helpful information!🥒🥗 . . . . . #goodmorningamerica ... I was on @goodmorningamerica this morning talking fresh veggies vs. frozen veggies and @consumerreports latest rankings of the best tasting and most nutritious frozen vegetables. Watch the full segment through the link in my profile. Lots of helpful information!🌅🍃🥒🥗🌱🍅
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#goodmorningamerica #consumerreports #frozenveggies #eatmoreveggies #eatgreen #veggies #cauliflowerrice #cauliflower #caulipower #healthtips #protips #nutritionexpert #nutritiontips #superfoods #superfoodswap #superswap #tvhost #groceryshopping #grocerylist #easycooking #mealprep #frozenfoods #eatclean #cleaneating #veggiepower #healthychoices #healthyeating #nutritionist #dietitian #foodfeed
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Taco Tuesday? Swap out the tortillas and use collard greens for your taco or burrito shell. The collards ...
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Taco Tuesday? Swap out the tortillas and use collard greens for your taco or burrito shell. The collards still provide a satisfying crunch and are loaded with green goodness. Get my Collard Green Burrito w/ Seasoned Black Beans recipe through the link in my profile OR visit my website and ... Taco Tuesday? Swap out the tortillas and use collard greens for your taco or burrito shell. The collards still provide a satisfying crunch and are loaded with green goodness🌱.
Get my Collard Green Burrito w/ Seasoned Black Beans recipe through the link in my profile OR visit my website and search "burrito" 🌯.
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#tacotuesday #burritos #burritosarelife #tacosarelife #mexicanfood #mexicandinner #healthyrecipes #superfoods #superfoodswap #superswap #collardgreens #collards #weeknightmeals #cookinglight #buzzfeedfood #buzzfeedhealth #buzzfeedtasty #huffposttaste #eeeeeats #easyrecipes #recipeswap #cleaneating #eatclean #healthsquad #foodgawker #feedfeed #food52 #burrito #taconight #eatmoretacos
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A simple idea w/ the power to change your life <span class="emoji emoji27a1"></span>️ Veggie bags! 🥒<span class="emoji emoji1f345"></span>🥕 Make them every week. You will ...
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A simple idea w/ the power to change your life ️ Veggie bags! 🥒🥕 Make them every week. You will automatically eat healthier. Chop up your fav veggies + store in individual bags in the fridge + snack on them. That's it. ️ I got the idea from Cindy, my famous health writer friend. ... A simple idea w/ the power to change your life ➡️ Veggie bags!
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Make them every week.
You will automatically eat healthier.
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Chop up your fav veggies + store in individual bags in the fridge + snack on them. That's it.
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I got the idea from Cindy, my famous health writer friend. She's been making these bags weekly for the past 3 years so I interviewed her for some pro-tips below and I added some of my own ideas, too:
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Pro-Tip # 1: Use veggies that last the longest without getting slimy. Like: carrots, rainbow carrots, celery, peapods, green beans, radishes, mini bell peppers, broccoli, cauliflower, grape tomatoes. Veggies like cucumbers, jicama, zucchini, and regular cut bell peppers get slimy too fast.
Pro-Tip # 2: Pick 3 types of veggies each week. Vary your weekly choices to prevent boredom.
Pro-Tip # 3: Use sandwich size bags. Snack bags are too small and quart size are overwhelming.
Pro-Tip # 4: No dip is needed because they are surprisingly satisfying without. If you are a die-hard dipper you can use guac, nut butter, or a healthy ranch.
Pro-Tip # 5: Stir fry lovers. DUMP bags into a frying pan with peanut sauce. Serve on brown rice topped w/ chopped peanuts & green onion. Quickest. dinner. ever.
Pro-Tip # 6: Salad eaters. CHOP up a bag to toss into your greens. Salad has never been simpler.
Pro-Tip # 7: Try eco-friendly silicone stasher bags instead of a plastic.
🥕🥒🍅
Try this out this week and let me know if you eat more veggies. The convenience is a game changer.
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🔁Sunday Superfood Swap🔁 Don't toss those yolks! They're an EGG-cellent source of vitamins & minerals, ...
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🔁Sunday Superfood Swap🔁 Don't toss those yolks! They're an EGG-cellent source of vitamins & minerals, including choline for brain & skin health. Worried about cholesterol? Don't be! Research now shows that the effect of egg consumption on blood cholesterol is minimal. Get crackin' ... 🔁Sunday Superfood Swap🔁
Don't toss those yolks! They're an EGG-cellent source of vitamins & minerals, including choline for brain & skin health. Worried about cholesterol? Don't be! Research now shows that the effect of egg consumption on blood cholesterol is minimal. Get crackin' and enjoy those yolks!
🐰🥚🍳Hoppy Easter!
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#superswapnation #superfoodswap #superswap #superfoods #eattheyolks #deviledeggs #putaneggonit #eggnutrition #eggs #breakfast #eggyolk #protein #choline #lutein #vitamins #minerals #egg #eggwhites #vitaminD #nutritionexpert #healthtips #nutritionpro #protips #eeeeeats #feedfeed #huffposttaste #buzzfeedhealth #buzzfeedfood #foodgawker #bloglovin
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Chia seeds just might be the tiniest superfood but they pack an amazing amount of health benefits ...
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Chia seeds just might be the tiniest superfood but they pack an amazing amount of health benefits into that miniscule package. Click the link in my bio to read the full story at @preventionmag. Then if you are looking for more ideas on how to use these little powerhouses visit my website and ... Chia seeds just might be the tiniest superfood but they pack an amazing amount of health benefits into that miniscule package. Click the link in my bio to read the full story at @preventionmag. Then if you are looking for more ideas on how to use these little powerhouses visit my website and search "chia".
Happy FriYAY!
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#chiaseeds #seeds #eatmoreseeds #healthbenefits #tinybutmighty #powerpacked #foodstars #superfoods #superfoodswap #protips #healthyideas #nutritionexpert #nutritiontips #healthtips #healthyrecipes #bloglovin #dietitian #healthyliving #eeeeeats #f52grams #food52 #feedfeed #foodgawker #buzzfeedtaste #buzzfeedfood #tasty #todayfood #preventionmagazine #prevention
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One life to live, live it. Don't play it safe. Use joy as your compass. Take risks for the sake of happiness. ...
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One life to live, live it. Don't play it safe. Use joy as your compass. Take risks for the sake of happiness. Live bold. Only you know what lights you up. Listen to yourself. Even when it doesn't make sense, especially when it feels scary. 🦄🦄🦄🦄🦄🦄🦄🦄 This is advice I really give myself. ... One life to live, live it. Don't play it safe. Use joy as your compass. Take risks for the sake of happiness. Live bold. Only you know what lights you up. Listen to yourself. Even when it doesn't make sense, especially when it feels scary.
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This is advice I really give myself. I hope you can take something from it too 😘.
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#livethestoryyouwanttotell #onelifetolive #liveinthemoment #loveinthemomemt #lifeisshort #everydaymindfulness #lifeisalwaysnow #lifeisnow #livelife #lovelife #laugheveryday #loveeveryday #onlythismoment #inspoquote #lifeinspiration #quoteoftheday #inspirationalquotes #dailyinspiration #dailyinspo #mindfulmovement #liveboldly #livefree #takerisks #inspireyourself #inspirehealth #spiritualgangster #spiritualquotes #inspireothers #beinspired #beaninspiration
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👁Visual Wisdom Wednesday👁 How MUCH should you eat? Well it's different for everyone, but in GENERAL ...
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👁Visual Wisdom Wednesday👁 How MUCH should you eat? Well it's different for everyone, but in GENERAL each plate is 2-3 ounces of protein + 1/2-3/4 cup grains/potatoes + 2 cups of vegetables w/ some healthy fat. This Cajun Plate with spicy pinto beans, cornbread, and garlicky kale is what ... 👁Visual Wisdom Wednesday👁
How MUCH should you eat? Well it's different for everyone, but in GENERAL each plate is 2-3 ounces of protein + 1/2-3/4 cup grains/potatoes + 2 cups of vegetables w/ some healthy fat.
This Cajun Plate with spicy pinto beans, cornbread, and garlicky kale is what a typical dinner using visual wisdom looks like. I didn't weigh anything, use any measuring cups or spoons, or stress out when making my plate. I used my visual wisdom (aka an educated guess) by looking and asking myself if the ratios of protein, grain, and veggies looks right. And guess what? It does!
Sometimes though, I'll notice I went a bit heavy on protein or grains and I'll put some back. FYI, don't worry about eating too many veggies, it's not really a thing😍.
We all have a pretty good idea of what and how much we should be eating for OUR bodies. When you're building your plate just slow down and take a look. You DON'T have to be perfect. If you are eating a little bit of protein, a little bit of grains/potatoes and LOTS of veggies then you are on the right track🛤.
For more Bfast, Lunch, Snack, and Dinner ideas click the link in my profile & find this picture.
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The weather is warming and we're all coming out of our winter hibernation to feel the warm sun on our ...
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The weather is warming and we're all coming out of our winter hibernation to feel the warm sun on our faces. That means Springtime brunches, family get togethers, Easter, baby and bridal showers ... so many celebrations!🥂 Along with all those parties comes the dilemma of what to bring🤔. ... The weather is warming and we're all coming out of our winter hibernation to feel the warm sun on our faces☀️👩.
That means Springtime brunches, family get togethers, Easter, baby and bridal showers ... so many celebrations!🎉🥂
Along with all those parties comes the dilemma of what to bring🤔. Well, I've got a versatile recipe for you that can be part of brunch or even a dessert!
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SUPERSWAP STRAWBERRY SHORTCAKE!
FYI, it's strawberries on a homemade BISCUIT!
Huh?
Yeah that's right, ditch those packaged yellow shortcake shells for a gloriously tasty whole grain biscuit that couldn't be easier to make!
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Here are the stats;
👎Typical strawberry shortcake is made from C.R.A.P. white flour & white sugar. It packs a whopping 370 cals & 27 grams of added sugar. No good.
👍SuperSwap Strawberry Shortcake has only 170 cals & is made from superfoods like whole grain oats, honey & coconut oil. So good!
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Click the link in my bio to get the SuperSwap Strawberry Shortcake recipe.
p.s. The delish biscuit has only 5 ingredients & is a snap to make. What are you waiting for? Click to get the recipe already! 😘🍓
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Spring <span class="emoji emoji1f490"></span> is the perfect time to clean the mind of stale thoughts & plant new ones. <span class="emoji emoji1f469"></span>‍<span class="emoji emoji1f33e"></span> Read on for ...
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Spring is the perfect time to clean the mind of stale thoughts & plant new ones. Read on for inspiration: "All of your actions, feelings, habits will always be consistent with your SELF IMAGE. You will always act like the sort of person who you believe yourself to be. You will not be ... Spring 💐 is the perfect time to clean the mind of stale thoughts & plant new ones.
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Read on for inspiration:
"All of your actions, feelings, habits will always be consistent with your SELF IMAGE.
You will always act like the sort of person who you believe yourself to be.
You will not be able to act against your self image for any length of time…no matter how much effort, grit, or willpower you have."
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MORAL OF THE STORY:
You have to believe it to achieve it.
Start believing in yourself to be someone who is: ___ FILL IN THE BLANK (successful, happy, healthy, fit, etc.)
Want some help with this? I just found a great 10-minute visualization/meditation. Download the app called "Insight Timer". Search for the Manifestation Meditation by Melissa Ambrosini and give it a try.
Magical🔮.
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