The Busy Parents Dietitian

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Laguna Niguel, CA
The Busy Parents Dietitian

I help parents with kiddos under 5 take control of their fitness without adding more stress

05/21/2023

It’s smoothie season ☀️

Smoothies can be such an easy and quick way to get a meal or snack in when you’re crunched for time.

You can also add fruits, vegetables, oats, nut butters etc to really boost the nutrients of it.

There’s hundreds (not sure about that) of combinations of ingredients to have literally any flavor you’re tastebuds crave 😋

This one was:
cereal milk protein
Frozen strawberries
Banana
Non fat fairlife
Topped with granola

PRO TIP:
Use less liquid to get a thicken smoothie to make it into a smoothie bowl.

Use frozen fruit instead of ice cubes

-Busy Parents Favorite Dietitian ❤️

05/16/2023

‼️Busy Parents”

Losing weight is the easy part…maintaining it is the hard part…

I’m sure you all know a family member or friend or heck, even yourself that went on a diet and lost 10+ pounds to only gain it back months later…

Just like most things there’s a process or framework in order to get to your end result.

When putting a puzzle together, some people start with the border and work in. This can be very successful for them.

With sustainable weight loss, there is also a frame work to follow in order to actually achieve sustainable weight loss.

Here are few KEY things to focus on once the diet has ceased and you achieved a new low bodyweight.

Click the link in my bio to apply for 1:1 coaching, so you can achieve sustainable weight loss

-Busy Parents Favorite Dietitian ❤️

05/10/2023

Whipped up some quick egg muffins for LG1 👨‍🍳

Ingredients:
4 eggs
Hashbrowns
savory turkey sausage
Cheese

Spray a muffin tin and add the ingredients.

Bake for 20 minutes 🤌🤌

She ate one and now we have five leftover for the next few days!

Cooking for a toddler can be challenging, but she always seems to enjoy these ❤️

05/09/2023

What is nap time hustle?

It’s the time jasmine and I have to get work done while Emilia is napping.

Today I filmed a recipe video, began editing, and little miss Emilia woke up after and hour. She typically sleeps two hours 🙃

I made it a goal to post every day to IG. So although it’s not what I had originally planned, it’s still a post!

But there’s more to do this than just posting…

If your nap time hustle is to workout and it’s cut short.. something is better than nothing.

It doesn’t need to be perfect everyday, and honestly it really shouldn’t be if you have kids or not.

So, do the best you can, and that’s all that matters ❤️

05/03/2023

‼️Chic Fil A Guide‼️

You guys asked for it…so here it is!

We love Chic Fil A at our house…we used to go every week after gymnastics until gymnastics moved to Sunday 👎

Chic Fil A is definitely a healthy fast food option compared to most. It’s highest calorie food item comes in at just 550kcals.

They have a variety of options that can suit most anyone’s nutritional needs/ fit within their macros.

The biggest thing I see with choosing options is to swap out certain dressings, choose different sauces, and choose grilled over fried to save a few hundred calories.

Share this with a fellow Chic Fil A parent who would find this helpful!

04/25/2023

‼️BUSY PARENTS‼️

I got a good amount of feedback from you all and a lot of you mentioned ‘how to get enough protein in’.

Here’s a reference to some common foods that equate to roughly 25g of protein.

For most individuals, you should be aiming for 20-40g of protein per meal.

Why…?

1. It will help keep you full between meals + snacks

2. It will help facilitate recovery from physical activity (working out or ya know, just having kiddos) 👶👧 🏃‍♀️🏃‍♂️

3. If weight loss is your goal, it will help retain muscle, giving you a more toned look 💪

Let me know how you get on with it and share this with your fellow busy parents!

04/22/2023

Most of y’all mentioned you struggled with protein intake throughout the day!

1. Add a serving of legumes: beans, chickpeas, peas.

2. Protein based snacks: Greek yogurt, cottage cheese, jerky, peanut butter, protein shake.

3. Using bulgur wheat or quinoa instead of rice. This is a super simple swap and adds variety to your meals/dishes

4. Start your day off with a high protein meal: eggs, smoothie, Greek yogurt, cottage cheese…

Let me know in the comments what your favorite protein based foods or meals are.

For more tips just like this, hit that follow button!

04/21/2023

Pillar Three: Accountability

A nutrition and training plan is nothing unless you have the accountability and support you need.

This isn’t a hop on hop off kind of program. This program ensures this is your last stop for nutrition, not another stop.

I support you to make sure you’re doing the right things consistently- because that’s what matters most.

Ive created the ‘Parent Performance Program’ with a level of support that can truly get you where you want to go with your nutrition and fitness goals.

Hit the link in my bio to apply to the ‘Parent Performance Program’.

04/21/2023

Pillar Two: Training

Nutrition is the foundation while training is the catalyst to get back to your pre baby body, and gain strength for every day parent activities like picking up + carrying your kiddos, and the never ending cleaning up around the house.

These workouts can range from 2x a week all the way to 5x a week and last 20min to up to 1.5hrs…

It all depends on whats realistic for YOU!

We are going to maximize your results with the time you have available!

Read the next post for Pillar Three

Hit the link in my bio to apply to the ‘Parent Performance Program’.

04/21/2023

Pillar One: A Diet Fit For You created by a registered dietitian!

Nutrition is the foundation of the ‘Parent Performance Program’.

We all know being a parent drains our energy battery. With ‘PPP’ we are going to increase your energy, so that you have enough energy’s for your kiddos.

I base everything around what’s optimal for you and your lifestyle while ensuring we are focusing on health and your goals.

My goal with ‘PPP’ is to not add any additional stress or unnecessary time to your already busy schedule.

Read the next post for Pillar Two

Hit the link in my bio to apply to the ‘Parent Performance Program’.

04/19/2023

What the heck Is protein?

Protein is the ‘building blocks’ of your muscle tissues.

Why is this important?

Whether you exercise and or chase, pick up, and carry your kiddos, you need protein to recover those fatigued muscles.

Additionally

Protein is the most satiating macronutrient. Meaning, it can help fill you up, and keep you full between meals.

We all know meals don’t happen as often or as regular as we’d like, do having adequate protein will help sustain us!

Over the next few days I’ll be diving deeper into protein options and how to actually consume enough protein.

Follow me for more parent nutrition tips!

-Parents favorite dietitian

04/17/2023

Parents…drink your water!!

Water intake can seriously help your energy levels

I’m not saying you shouldn’t have caffeine because let’s be real…WE NEED IT!

But

Being in a deficit of just 2% of your bodyweight can impact your cognitive function, mood, concentration, as well as having feeling of anxiety and fatigue.

Some numbers…

2% for a 150 pound person is 3 pounds

This can easily happen from chasing around the kiddos, being outside, and other daily activities.

Use this commitment to help increase your water intake, so that you have more energy than your kids….LOL I wish.

Apply for coaching using the link in my BIO 😊

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http://www.thebusyparentsdietitian.com/

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