The Anxious Dietitian

Registered Dietitian - Substance Abuse Treatment ($5,000 Hiring Bonus!) at Park Avenue Center

They’ve added a hiring bonus to both the RD and RN openings!! We need 2 RDs and at least 1 RN. Feel free to share with anyone you think may be interested!! If you’re interested you can DM me or email me at [email protected].

https://park-avenue-center.breezy.hr/p/128423362697-registered-dietitian-substance-abuse-treatment-5-000-hiring-bonus

Registered Dietitian - Substance Abuse Treatment ($5,000 Hiring Bonus!) at Park Avenue Center Join Park Avenue Center and work within a supportive and nurturing environment! Our mission is to Empower People to Improve Their Lives which we accomplish by living our core values of: Clients First - Own It - Believe It - Get Better - Got Your Back We strive to be A Place where People Want t

I know my page has been pretty dormant but the social media break has been so needed. Just wanted to pop on and share this from my new workplace!

PS we are hiring for an RD and RN 😉

Happy Friday! This week we are showcasing a positive and passionate member of our on-site medical services team. Stay safe and enjoy the sun this weekend!

Got my second dose today! I had zero side effects with the first one so I’m curious to see how this one goes.

Sorry friends for being MIA for the last few weeks of ! I started my new full time and with keeping my part time job I needed some time to get my schedule planned out. Remember if you don’t plan for it, it usually doesn’t happen. 🌟 So there was a lot of planning and to-do lists to get done to set myself up for success!

Today is for me!

📝The menu for lunch this week is some fried rice, roasted veggies & pan fried sausages and a nice veggie salad with some fruit and cottage cheese.

🍳Breakfast has two choices this week, strawberry & chocolate overnight oats or egg bake (oh and peep the cold brew I made too). Breakfast will last me all week but I will prep more lunches Wednesday night.

🥘Meal prep is essentially eating leftovers and I don’t enjoy eating the same thing every day so that is why I prep a few days at a time. It also helps me keep the food tasting fresher which is important to me. I also have a small kitchen so trying to prep a ton of food for the whole week would be overwhelming!

Some random things you may notice in my pictures is that some leftovers from this weekend have gone into my meal prep. For example, I used chopped French fries for the egg bake and my white rice was left over from an Asian dish I ate that now has made its way into a quick fried rice. The roasted veggies were things I had used a bit of throughout the last few days too. I am a big believer in transforming your leftovers to keep from your diet getting boring. Don’t be afraid to get creative and try things that may seem weird at first, I promise it saves a lot of time and money and yay for ! The hard part can be planning on how the pieces fit together but the internet is a wonderful tool my friends. Plus anything with enough herbs and spices taste good enough to eat in my book lol!

So here’s to another successful week for us, let me know what you did today to set yourself up for success this week! Maybe it wasn’t food prep, sometimes just planning out my workouts or outfits for work is enough to start the week off right for me. 🧡

Last week ended up being a crazy and busy week! I had such a great time celebrating my birthday but best of all was being able to accept a job offer! It only took 378 days, 50+ applications, lots of tears, and a few breakdowns 😅

I’m so thankful for all the support I’ve gotten the last year. I truly almost lost hope so many times but luckily I’ve surrounded myself with people who kept me going. Love you all and here’s to 31 being my best year yet!

It’s National Registered Dietitian Day!!!
You may drop my gifts off anytime 😆

Becoming an RD was one of the hardest things I’ve done but it has 100% been the reason I am so thankful for the life I have now. Not only do we get to be nerdy and learn lots of science, we get to talk about food all day! It’s really the best of both worlds.

I’ve also met some of the best people. Many of us become dietitians because we truly want to improve the lives of others. We don’t just teach weight loss, we help people through chronic disease, mental illness, addiction, eating disorders, and so many other obstacles of health. We do our absolute best to uplift and empower our clients to truly be healthier and happier people no matter their needs. We are your coach and your biggest cheerleader. We are free from judgement and we don’t make you empty promises; many of us have had our own health journey so we truly empathize ❤️

So if you have an RD in your life give them a big thanks today. And maybe hand them some food and coffee 🤣

Happy Week 2!

Last week it was all about important nutrients this week it’s all about planning your meals!

I like to tell my clients to have a few staple recipes they enjoy and can tweak a bit week to week. For example pasta, maybe one week it is served with marinara and ground beef and the next it is butter noodles with shrimp. Both can easily be served with roasted veggies or salads. What this can allow you to do is always have a small plan even on those busy weeks. And it will eventually be easier to keep your pantry stocked with favorites and regular items. Then to keep it interesting try 1-2 new recipes a week. And of course plan a day or two for dinning out!

If you are a money saver like me, I’ll look at the ads ahead of time to know what proteins and produce will be on sale and that helps me narrow down what recipes I’ll look for. Then plan what days you’ll be able to cook easily, will you cook a few days worth of food at a time or will you cook each meal right before eating? Having a plan before your day starts helps alleviate some of that “what’s for dinner?” stress. Do you plan to have leftovers to use to make meals the rest of the week easier? Like I may cook up extra chicken breasts to shred and use in other meals/recipes.

Don’t over think it! Not every meal has to be “perfect” I don’t always eat high fiber pasta, that’s right, I like to save money and buy those boxes of pasta for $1 when they are on sale. The main template for meals should look close to this; half of your plate being vegetables, quarter of it protein, and the last quarter should be carbs. So a quick meal may be a salad kit, shredded chicken, and a piece of fruit. Or it could be a steak with roasted veggies and mashed potatoes. Soups can also be an easy way to make multiple servings for easy prep and they can be packed with veggies.

Once meal prepping becomes an easier habit, then we can really look into making swaps or changes to increase that nutrient density even more if needed. However, I find that it usually comes easily and naturally once you start planning your meals.

Checks out

A Hype-Free Guide To Ketogenic Diets and Their Pros and Cons

Very interesting look at a lot of the evidence around the Keto Diet.

I’m definitely of the mind to oppose fad diets, I just don’t think it’s best to be so restrictive. But I get torn because if it’s the thing that’s needed for people to start wanting to be more mindful of their nutrition I don’t want to hate it.

My experience is that it isn’t necessary to go from “eating everything I want” to a “fad diet”. I’ve gotten more success with clients by setting smaller goals/changes; it’s less overwhelming and focuses more on changing habits in their overall wellness versus focusing on foods we can or cannot eat.

Keto is definitely something I think needs to be done with medical supervision since if done incorrectly it can cause issues. I’d honestly love it if everyone tried a lower carb diet (~40% of your calories from carbs) before going straight to Keto. We get so many great nutrients from fruits and whole grains so a diet that tells people to avoid them just doesn’t sit well with me.

My philosophy has always been to promote food freedom, build healthy relationships with food, and accepting your health is more than your weight.

https://www.nutritionadvance.com/ketogenic-diets/?fbclid=IwAR3oyYHwMoUB4NK7RIxh7pB_tgRZmHrea-tpfLbbNRioPWQEN8_pKvLVQHI

A Hype-Free Guide To Ketogenic Diets and Their Pros and Cons An in-depth guide to ketogenic diets. What potential benefits and downsides do they have? And how can you implement the diet?

Day 5!

So I spent the last few days going over some nutrients that are important. It in no way covered all the important nutrients in our diet just some I think that we may lack more than others. The best way to make sure you get all the nutrients is to eat a variety of all the food groups every day.

The good news is we don’t have to break the bank in order to meet all of our nutritional goals. Most of us don’t need fancy supplements or pills! (But definitely utilize them if needed!)

Here are some of my tips:
-Utilize canned and frozen fruit and veggies to help cut down on prep and cook time. They are nutritious too, you don’t have to always eat fresh!

-Dried fruit and nuts, buying it in bulk may save you money and it makes for a quick and easy snacks!

-Buy produce that is in season, typically it is more flavorful and cheaper!

-Keep your pantry stocked! I always have a couple whole grains (pasta, quinoa, & farro), canned meats like tuna and chicken, canned beans, and low sodium soups/broths. Things to help make meals quick and easy for those busy days.

-Keep that freezer full! Buying things like seafood can be more budget friendly if frozen. And always having frozen fruits and vegetables on hand means always being able to have a serving at your meals.

-Buy store brand, it is typically cheaper and nutritiously the same as the big brands.

-Plan your meals, you don’t always have to follow this up with meal prep but at least have a small plan going in to your week so you aren’t overwhelmed each day on what you want to eat. It also helps make sure you only buy what you need at the store.

-Focus on a few small changes in your diet at a time so that it doesn’t feel like you’re rebuying everything in your pantry or fridge.

-With the warmer weather coming, farmer’s markets will be popping up again and sometimes you can get great deals there.

Any more tips out there I missed that you use??

And as always feel free to drop questions in the comments!

Does Starvation Mode Really Exist? Here's What the Research Says.

This is a fascinating read, I’m always interested in metabolism research because it seems to be such a buzz word in the diet industry.

I’ve had talks with clients a lot about slow metabolisms and “starvation mode”. My opinion has always been that yes it does exist but it’s pretty rare that you’re not eating enough; unless they have made very drastic diet changes. I typically find people are eating more than they think and that’s why the weight won’t drop. If there are metabolism issues it usually stems from something like a thyroid issue or similar disease. That’s why it’s so important to see your doctor regularly and explain to them your health goals and obstacles.

Also exercise is key to weight loss, building muscle and losing fat happens when increasing your activity. The only way you’ll ever “boost your metabolism” is by exercising and building muscle.

So in the end, the important thing is to build healthy habits. Exercise regularly, sleep, stay hydrated, and be mindful of your nutrition.

Does Starvation Mode Really Exist? Here's What the Research Says. You've probably heard of 'starvation mode,' but what is it exactly? Is starvation mode real, and how does it work?

Speaking of eating your vegetables! I get the comment a lot “I want to like salads but I hate lettuce!” And I totally get it, lettuce isn’t one of my favorites either but honestly who says salads NEED lettuce?! Just chop your favorite veggies up and toss them with some oil, vinegar, salt, pepper, and any other herbs you like!

The salad pictured is just some chopped cucumbers, tomatoes, and onions served with chickpea fritters on top as my protein. It was so yummy and so filling!

So if you were going to make a salad with your favorite vegetables, what would you put in it??

Day 4!

I’ve gone over the 3 most important nutrients I think we should keep in mind over the last few days but I’m curious are there any others that come to mind for you and your diet?

A fourth nutrient I think that may also be important to note is potassium! The major sources of potassium are fruits and vegetables and many of us can fall short in getting the recommended amount of servings per day. Another good source is dairy, we actually get tons of essential nutrients from dairy! Aim for around 3 servings of dairy and 5 servings of fruits and vegetables per day to get the best balance of nutrients.

But Kylie, vegetables can be so boring! How do I make them taste better? Easy! I am 100% for cooking and preparing veggies in a way that make them taste good to you. If you need to dip them in a little bit of ranch or hummus go for it! If you need to melt a small portion of cheese on them, do it! I personally love to roast any and all vegetables, it helps bring out their natural sweetness. I typically toss my vegetables in oil, salt, pepper, and garlic powder before roasting them in the oven. I’ve never met a vegetable I didn’t like as long as it was roasted. The fat and seasonings add tons of flavor. And with the warmer weather, you can even grill them this way too! You don’t have to suffer through raw plain vegetables in order to have a balanced diet, show those veggies some love!

Day 3!

Check out my page for day 1 and 2!

Winter in the midwest puts vitamin D on my radar as a nutrient that may be lacking, luckily we’ve been blessed with sunny days the last few days here in Minneapolis! Our bodies can actually convert sunlight into Vitamin D. Just remember to not expose yourself too long without the protection of sunscreen!

Vitamin D along with Calcium are important for bone health, but did you know Vitamin D is involved with nerve function as well? It is also seen as an important nutrient for our mental wellbeing!

Vitamin D can actually be found in a few food sources as well. Salmon and tuna actually supply us with some but the best way is to look for fortified foods like milk. Vitamin D is a fat soluble vitamin meaning you must have fat in your diet to fully absorb and utilize it, so make sure if you are taking a supplement that you take it with food!

I tell a lot of my clients if they feel they are struggling with their mood that they should have their doctor check for micronutrient deficiencies like low Vitamin D.

What other nutrients do you think may be lacking in our diets?

Also did anyone else get to go out and enjoy the beautiful day? I went for a walk around the river! ☺️

This is so important! You don’t need to starve in order to lose weight. Honor your hunger don’t ignore it. Yes even if you have cravings, there’s always a way to honor them while meeting your health goals. Depriving yourself isn’t any fun and can sometimes do more harm.

When I crave something that is considered more calorie dense, like pizza, I always honor it but find a way to balance it. I’ll make sure that I eat fruits and vegetables through out the day and even on the side of the pizza. All foods fit, it’s just finding the best way they fit in your diet for you!

I’d have a ton of money if I had a dime for every time I saw some MLM nutrition person or supplement company or influencer talk about ‘how to control hunger’ to lose weight.

What? ABSURD.

If you’re HUNGRY, you need to EAT. THAT IS ALL.
And newsflash: NO MATTER WHAT YOU WEIGH, YOU STILL DESERVE TO EAT.

We’re supposed to control hunger with food, not sprays, diet pills, or lollipops (eff you, Flat Tummy Co).

If your body is asking to be fed, you should honour that request, just like you do with any of the other internal cues you’ve been born with (like peeing, pooping, etc).

As the weather gets warmer, people who perpetuate harmful behaviours like ignoring hunger to lose weight, will be all over social media.

I recommend unfollowing anyone who promotes this sort of thing, and scrolling right by it when you see it anywhere else.

Abby xo

Did you know all the different fields dietitians can be a part of??

Day 2!

Day 1 I talked about iron so make sure to go back on my page for information on that!

The second nutrient that may commonly be lacking in our diet is fiber! Especially with the rise of very low carb diets. Not only does fiber help regulate our bathroom habits but it can help lower our risk of chronic disease like heart disease, diabetes, and certain cancers. fiber helps us feel full so it may also aid in weight management! The majority of the fiber in our diet comes from whole grains but is also found in fruits, vegetables, beans, seeds, and nuts!

We can obviously take supplements too but typically it is recommended to get it through the diet as best as we can first. It is also very important to note that as you increase your fiber intake you also need to increase your fluid intake. Our bodies can’t digest fiber so it is important to stay hydrated to avoid having stomach pains!

My favorite way to add some fiber and healthy fats to meals is by sprinkling on some chia or ground flax seeds! Swipe to see one of my favorite breakfasts utilizing them 😋

Day 2!

Day 1 I talked about iron so make sure to go back on my page for information on that!

The second nutrient that may commonly be lacking in our diet is fiber! Especially with the rise of very low carb diets. Not only does fiber help regulate our bathroom habits but it can help lower our risk of chronic disease like heart disease, diabetes, and certain cancers. fiber helps us feel full so it may also aid in weight management! The majority of the fiber in our diet comes from whole grains but is also found in fruits, vegetables, beans, seeds, and nuts!

We can obviously take supplements too but typically it is recommended to get it through the diet as best as we can first. It is also very important to note that as you increase your fiber intake you also need to increase your fluid intake. Our bodies can’t digest fiber so it is important to stay hydrated to avoid having stomach pains!

My favorite way to add some fiber and healthy fats to meals is by sprinkling on some chia or ground flax seeds! Swipe to see one of my favorite breakfasts utilizing them 😋

Fun fact: Because I’ve had bariatric surgery, I’m at a higher risk for certain nutrient deficiencies and I get screened for them yearly. As a result, I feel that I can some times be hyper aware of the fact that nutrient deficiencies may occur.

For I want to do some posts about ways to ! This week the focus is on the importance of getting a variety of nutritious food in your diet. No foods are off limits and it is important to eat a variety of all food groups to help minimize the risk of nutrient deficiencies. And plus it’s more fun when you can enjoy all things!

So what are some common nutrients that may be lacking in our diets? First this is in no way meant to diagnose you, please if you suspect you may have a deficiency go see your doctor!

The first one that comes to mind for me is iron, which is not only needed for transporting oxygen throughout the body, but is also very important for growth and development. Find this important nutrient in meats, beans, and fortified cereals. Bonus eat your iron rich foods with vitamin C rich foods to help increase your absorption! And I don’t just mean citrus fruits; strawberries, bell peppers, and even kiwis also are a great source!

Utilizing food labels can be a quick and easy way to know if your food item is a good source of certain nutrients. Swipe for another for quickly reading your food label!

I made the viral TikTok tomato and feta pasta!

I of course put a few twists on it, made mine with couscous only because I had a random 3/4c in the pantry and I couldn’t decide what to do with it 🤣 I also added salmon as the protein. I think if I made it again I’d add zucchini and other veggies to the tomato part.

To make you put some cherry tomatoes and a block of feta cheese into a baking dish. Season with oil, salt, pepper, and I also added garlic powder and dried mushroom powder. Bake this at 450° F for about as long as it takes to make your pasta of choice.

Use whatever grain you’d like, is the pasta I typically use but obviously just use whatever you have around. Cook it according to package instructions and then mix into the tomato and feta mixture. I then added a ton of fresh basil and tasted it to make sure I didn’t need to add more seasonings. Then feel free to serve it with a protein of your choice! If you’re using the chickpea pasta you can skip adding more protein if you want.

It was really creamy and delicious, definitely something I’ll make again but I’ll load it up with more veggies. Let me know if you’ve tried it and if you did, did you add or change anything?!

This! I don’t think many actually realize what dietitians can actually do. We are so much more than weight loss coaches!

"I love making meal plans", said no dietitian ever.

Who can relate?

What does fat go when we lose weight? Do fat cells disappear?

“Losing weight is tough, and it can be very complex. It’s truly often a mix of physical and emotional challenges that are best left to a professional who is able to navigate these things. Not an MLM coach, someone on Instagram, or a person who doesn’t have credible nutrition and counselling experience. “

THIS ‼️‼️ Thank you Abby for another great post

What does fat go when we lose weight? Do fat cells disappear? What happens to fat when we lose weight? Do fat cells disappear? Is there a 'Big Whoosh' that floods them out of the body?

I get asked the question below a lot and I have the short answer included. However I think it really depends on the person.

I have found that if my client has a history with diet culture that created a negative relationship with food, it isn’t always the best approach. For other clients who don’t have that history we do utilize them.

Typical reasons we use supplementation include time restraints, less access to cooking, or maybe even just smaller appetites. We use them as a tool but we don’t pretend that they are magic. I still teach my clients that the more nutrient dense (rich) we make their choices the more satisfied they’ll be. I take the time to teach them that it is the healthy fat, protein, and fiber in the supplement that makes them feel full, not the magic of it being a supplement. (Side note: for my clients that still have these barriers but don’t want the supplements we incorporate pre-prepared food, like frozen dinners, typically)

A popular breakfast replacement that I still get asked about a lot is Bulletproof coffee. This is a brand that is marketed for those doing keto because it is a low carb product, adding fat and oil to coffee and drinking it in the morning (no food is typically consumed with it) to keep you full till lunchtime. (Yeah basically they found a way to make drinking butter or oil taste good by adding it to coffee).

There are also homemade versions too so it may be known more commonly as keto or fat coffee. The drink can vary in calories and nutrients depending on how you make it. Some recipes are coffee and fat, some add protein, and some have all three macros (fat, protein, and small amounts of carbs). Same concept of protein powders, add the supplements to a liquid and drink it; but they use a higher fat content to keep the drinker in “ketosis”. The popularity of adding them into coffee has come from the fact the caffeine is an added benefit of “extra energy”. Again, it’s not magic of the supplement keeping them in ketosis; you can get similar nutrients from scrambled eggs cooked in an oil. But some find that it is easier and/or quicker to drink a coffee than make food in the morning.

Talking about the pros and cons of keto are for another post but I will add that this coffee 100% does not work for everyone. Some of us feel better with a combination of protein and fiber in the morning (like adding a piece of fruit with the eggs or making sure your meal replacement contains fiber). The bottom line with any thing we eat, the more nutrients we include in our meals/drinks, the more efficiently it keeps us satisfied. Finding what works for you is important, your diet shouldn’t bring you stress or unhelpful habits.

Let me know in the comments if there are other meal replacement drinks you have questions about!