SUND by Amy

Amy will work with you to manage your nutrition concerns. Be inspired to create a healthy and fun lifestyle - filled with nourishing foods!

Amy von Sydow Green, MD MS RD - dietitian/nutritionist

04/23/2026

This dietitian wants your life to be LESS complicated🩷Oh yes!! 💫

Because somewhere along the way, eating well became this elaborate, exhausting production and I’m here to tell you it really doesn’t have to be. 🤷‍♀️💕

After years of working with patients and private clients, the things that actually move the needle are almost always the SIMPLE ones. The quiet ones. The ones nobody’s trying to sell you… 🍎🫛🥕

Bigger breakfasts. Fiber-rich carbs. Cut up veggies at eye level in your fridge. Showing up consistently - NOT perfectly. 🤓✔️

Not glamorous. But this is what actually works. 🩷

PS. Swedes! Du har väl spanat in Mellisboken med 70+ enkla SMARTA recept och tips? Länk i profilen eller skicka ett dm 🥰

04/21/2026

3 high-protein breakfasts my clients love AND make over and over again - yes you need to save this right now 🤓💕🌷🌸

These three come up again and again when I ask my clients what’s working. No complicated prep. No special ingredients. Oh and let’s not forget, delicious!! 😍💥
——
🍌 The Big Oatmeal Bowl, 1 serving:
1 dl (1/2 cup) oats, 1 tbsp chia seeds, 3 dl (1.5 cups) water, 1/2 sliced banana. Pinches of cardamom and cinnamon

Combine everything in a pot. Let sit 5–10 minutes ( crucial for the chia seeds to gel). Simmer until thickened. Top with cottage cheese, fresh fruit, and chopped nuts. 🧡
——
🥭 Mango Chia Pudding, 4 servings:
5 dl (2 cups) frozen mango( thaw first), 7 dl (3 cups) fat-free Greek yogurt, 1/2 scoop vanilla protein powder, 4 tbsp chia seeds

Blend thawed mango until smooth. Stir in yogurt, protein powder, and chia seeds. Refrigerate at least 4 hours or overnight. Top with your favorites - done for the next four mornings. No protein powder? Add a dash of vanilla extract instead.
——
🍳 Cottage Cheese Scrambled Eggs, 1 serving:
2 eggs, 3 tbsp cottage cheese. Salt and pepper. Whole grain bread

Whisk eggs, cottage cheese, salt and pepper together. Scramble on low heat. Serve on whole grain bread. Top with some sliced veggies. Done. 💕
——
Which one are you trying first? 👇
Lite frukostinspo från mig till dig! 💕

04/15/2026

Fiber is the most underrated nutrient. Full stop. 🧡

Now what does it do? 🤓 Well, it helps keeping you full for hours, feeds your gut bacteria, keeps digestion smooth, and yes - keeps things moving. 💩

And long term? A consistently high-fiber diet is one of the most powerful things you can do to reduce your risk of chronic disease. Heart disease, type 2 diabetes, certain cancers. This is not small stuff. 💫

The target: 25–30 grams a day. Sounds like a lot? Well, let’s make it easier! 🥕✔️🥑

Swipe to check 10 of my absolute favorites to get 5 grams of fiber and start adding them to your meals 💪🤗

Save this and put them on your grocery list. 🛒📌

🩷 Amy

04/10/2026

Lättare, piggare, balans & energi? Hur vill DU känna dig till midsommar?

Nu bygger vi DINA nya sunda vanor tillsammans! 💕🤗 Sista chansen: Haka på programmet Sund Countdown 💥

Pris 1 690 kr (kod COUNTDOWN ger 100 kr rabatt)

Frågor? Kommentera el skicka ett DM - jag är redo att chatta med dig 🩷🤓

❤️

04/08/2026

5 fun veggie tips I use ALL the time 🌿

Vegetables can be the STAR of your plate - try planning your meals around what veggies you will use instead of the protein, it might be a fun experiment! Make sure to SAVE this post right now.

5 favorite “veggie helpers”
1️⃣ Asian cucumber SALAD: 1 large cucumber (or 3–4 mini), sliced. A handful of frozen edamame, thawed. 1 avocado, diced. Fresh cilantro. Sesame seeds to top. Dressing you will make forever: 2 T olive oil, 2 T rice vinegar, 1 T soy sauce, 1 tsp honey, 2 tsp sesame oil, 1 clove garlic minced, 1 tsp fresh ginger. Mix + pour. ✨🥒🥑

2️⃣ QUICK green protein dip. Blend: 3 dl (1⅓ cup) cottage cheese, big handful of fresh basil (or any herb!), 1 clove garlic, 1 T lemon juice, salt and pepper. Serve with raw veggies and crackers — also an incredible sandwich spread. Keeps 4–5 days in the fridge. 🌿🤓

3️⃣ ROASTED veggies. Toss cauliflower florets (one head), 1 can drained chickpeas, 1 sliced onion with olive oil, garlic powder, cumin, salt and pepper. Roast at 425°F / 225°C 25–30 min until golden. YUM!🔥

4️⃣ Green protein SMOOTHIE BOWL. Blend: 1 frozen banana, a handful of frozen mango, 2 handfuls baby spinach, 1 dl (⅓ cup) milk of choice, 1 scoop vanilla protein powder. Top with blueberries, nuts, h**p seeds, fresh mint. 🍃

5️⃣ The VINAIGRETTE that upgrades that basic salad… 4 T olive oil, 2 T apple cider vinegar/red wine vinegar, 1 T Dijon mustard, salt and pepper. Optional: 1 clove garlic, minced. Shake in a jar. Pour over any simple salad and suddenly it feels like you really tried. 🥗

BONUS: Dipmix packet (Fresh Island is my choice!) + Greek yogurt = instant dip. Shortcuts are always allowed. 🤗

And HEJ to all my new Swedish followers who found me through Ebba! 🇸🇪 Så GLAD att ni är här! För MASSOR av pepp och inspo, spana in SUND COUNTDOWN, mitt härliga program som kör igång 13 april. Skicka DM om nyfiken! 🌸

04/06/2026

Need you to listen and trust me now… Self kindness is a skill you can practice! 💕

Less drama, more self kindness — that’s actually what makes healthy habits stick. 🤓💫

And yes, this is ESPECIALLY important if you feel you had a little too much påskgodis and are telling yourself that you need discipline as you enter this week… 🍃

No. The skill you need is self-kindness — the ability to dial down the drama, and kindly make a healthy plan for your week. YES, that is a thing to practice. 💪🩷

Think of the small steps that will make you feel good. Chat with yourself as you would with a lovely friend.

PS. Mitt svenska gäng! 🇸🇪⏰ Om EN vecka drar Sund Countdown igång - du får inte bara recept, matpreppstips och menyer utan SNÄLLHET, pepp och en underbar gemenskap, som hjälper dig skapa MINDRE drama och MER välmående och energi i din vardag. JA tack!! 💥🌸 Skicka DM nyfiken om du vill veta mer!!

04/05/2026

20 years ago today, Kitty arrived - an early surprise (we were counting on June), teeny tiny and already completely doing her own thing. Just over 1 kg of pure determination. And she is STILL determined. If she has made up her mind, that’s IT. ❤️

20 years of someone who will always say yes to a new recipe or a baking project (and she WILL be making the most delicious thing ever). Who sits down for a long weekend morning with coffee and the paper (and will get the best word game scores, watch out). Who will get on the yoga mat with me and is super STRONG in the gym. Who is surprisingly good at a variety of things like bowling and go-cart. Who loves Call the Midwife as much as I do. I could go on and on… 💕🍰🧁☕️

She is in medical school now — thriving and learning every day. And I get a front row seat watching her grow more and more into herself. How cool is that? Happy 20th birthday 🎂 You are AMAZING and I love you!💥✨

(And by the way, celebrating 20 years of being a mom, I can’t even wrap my head around it 🤓🙈🤯😂💫🤷‍♀️)

04/01/2026

3 things I kept telling my clients in March — worth repeating here 🎀🤓 (and the bonus: LAUGH MORE! That is always a good idea!!! 😂😘)

I see women every week who are doing SO much right and still feel like they’re failing. So these are the things I come back to, over and over, because they’re true — and because nobody told most of us this stuff when we needed to hear it. 🩷

1️⃣ Protein at breakfast isn’t about “counting your macros”. It’s about kicking the day off with a comfortable feeling of fullness and getting into a good mealtime rhythm. YES, it can be a game changer! 💫

2️⃣ Self-kindness is NOT the soft (lazy?!) option. The clients I see making the most progress are almost always the ones who stopped punishing themselves for every imperfect meal, and got into a habit of being KIND to themselves. That shift changes EVERYTHING🫶

3️⃣ The woman who does something small every day will always, ALWAYS outrun the woman who does everything perfectly for two weeks and then stops. Yup, consistency trumps intensity. I promise! 🤗

PS. Vill du skapa sunda vanor på ett snällt och glädjefyllt sätt? Bygga DIN sunda livsstil i vår? Häng med mig och ett underbart gäng kvinnor i Sund Countdown - vi kör igång efter alla påsklov, 13 april. Skicka mig dm NYFIKEN om du vill veta mer!! 🌸

Address

220 St Marks Square
Philadelphia, PA
19104

Telephone

+12153168865

Website

http://amyvonsydowgreen.com/

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